ULTIMATE PERFORMANCE ULTIMATE

PERSONAL TRAINING PERFORMANCE

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 ADVERTISEMENT

HOW THIS SINGAPORE

BUSINESSMAN
FINALLY GOT THE BODY
THAT HE WANTED!
THIS MEN’S HEALTH READER, CHARLES NG, CHANGED HIS
BODY IN JUST 12 WEEKS BY ABANDONING HIS OLD FITNESS
REGIME AND EMBRACING NEW EXERCISE AND DIET METHODS
TAUGHT TO HIM BY ULTIMATE PERFORMANCE (UP), A LEADING
EUROPEAN PERSONAL TRAINING BUSINESS WHO HAD RECENTLY
OPENED A BRAND NEW GYM IN SINGAPORE.

12 WEEKS

I WAS 39 YEARS OLD

AND WORKED WITH
PERSONAL TRAINERS IN THE
PAST WITHOUT A LOT OF
SUCCESS. I WASN’T
CONVINCED THAT
PERSONAL TRAINING
COULD DO MUCH FOR ME
BUT I WANTED TO GIVE IT
ONE LAST SHOT!

Charles dropped from a respectable but
slightly soft 18% body fat to a super
ripped and tight 7% in only 12 weeks and
here’s how he did it.
In the gym – Charles trained 3-4 times / week
with his UP trainer, Fariz Adam. Fariz put
together a routine that was specifically designed
for Charles’ aesthetic goals of improved v-taper,
a six-pack, and an enhanced shape and six pack.
Only the best
will do.
State of the art
equipment at
Ultimate Performance
Singapore.
stepper. To really increase calorie burn Fariz had
Charles blast out some sessions on UP’s 30
metre long sprint track using “modified
strongman training”, an exercise modality that
uses weighted sleds and loaded carries to build
a functional and ripped physique.
Diet is paramount to a successful
transformation and Charles followed a strict
regime of “carbohydrate cycling” whereby Fariz
would manipulate his carbohydrate intake every
few days based on how Charles was performing,
feeling and looking. Protein intake was kept
moderate to high at close to 2 grams per kg of
bodyweight, and Fariz ensured that Charles
never went hungry as that leaves the door to
cheating and binging on junk food. Twice a week
Charles was allowed to go out and socialize and
eat any meal of his choice. This kept him sane
and allowed him to comment on how
surprisingly enjoyable the entire process was.
EVERYTHING WAS DONE AT
A VERY MICROSCOPIC LEVEL.
brand of US manufactured fish oils, magnesium
and digestive enzymes, plus the healthy treat of
“Chocotrients”, a powdered greens and fruit
blend that tastes just like chocolate powder and
is delicious in water, milk and even yoghurt for a
guilt free mousse like dessert!
The end result for Charles is that he says “I’ve
never looked or felt better in my life, not even
20 years ago”.
We leave the final words in this story to Charles
himself, a businessman who defies age with his
youthful looks and body (he also owns The Skin
Botanique, a plant-based skincare practice):
“We live only once and we only have that little
time to change and improve ourselves”

The gym sessions were no more than an hour in
duration and exclusively focused on resistance
training, with Charles steering clear of traditional
gym cardio machines like the treadmill and
UP recommended some nutritional supplements
to Charles, but we have to stress that the key is
healthy eating, not popping pills or powders.
Charles stuck to the basics such as UP’s own
Ultimate Performance is located at
8 Cross Street, #01-01 Manulife Tower,
Singapore 048424
Jan 2019
ON THE COVER

17
DON’T
BEG FOR IT
EVERY GUY WANTS MORE SEX. USE A
SMARTER WAY TO GET MORE ACTION
WITHOUT SOUNDING PATHETIC.

20
DON’T TEAR YOUR HAIR
OUT AT WORK
Getting burned out by your job is the
last thing you want. Learn how to cope
with work stress and not get fried.

62
TRIMMING THE FAT AWAY
Radio Producer Andre Hoeden was
fed up with being out of shape. See
how he got inspired to make a change.

40
7 HEALTHY PETROL
STATION SNACKS
Skipped lunch? Grab these
convenient but safe options and fuel
up the right way.

58
SWEDISH STRENGTH
CrossFit athlete and personal trainer
Daniel de Sanctis shares about what it
takes to go from regular gym junkie to ON
N THE
an elite-level competitor. CO
OVER
COV
VER GUY
DANIEL DE SANCTIS
PHO
OTOGRAPHY
CHARLES CHUA
STYLING

IN EVERY ISSUE
SHEH
OUTFIT
ODLO
HAIR
R AND MAKEUP
06 ED’S NOTE FION
NA LAU
10 ASK MEN’S HE ALTH ART DIRECTION
JASO
ON TAN
80 E X TR AS!

2
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 14
W W W . M E N S H E A L T H . C O M . S G

THE DRIVE
TO SUCCEED
Mark Wahlberg is one of the big-
gest stars around, but he knows
he can’t afford to take it easy in
order to stay successful.

18
WHY SPOONING
IS GOOD
Spooning is much more
than just a cuddling position.
Doing this more can lead to a
whole range of sex and health
benefits.

22
SWERVE AWAY
TO SAFETY
Accidents always happen
when you least expect it. Know
what you should do in these
driving emergencies.

24

50
MALE MENOPAUSE
Yes, it’s real. Men do experience
what women do once they
reach this age.

ONE DUMBBELL, 54
SOOTH YOUR
10 WORKOUTS
One piece of SORENESS
equipment is all you Sore muscles are a sign of a
need to strengthen hard workout, but don’t let it
your core. hamper your next gym session.

3
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 GET IN TOUCH WITH US AT:
menshealth.com.sg/connect

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4
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 Global Editions/
EDITORS-IN-CHIEF

Australia

ED'S
IAN COCKERILL
Brazil
SERGIO XAVIER
Bulgaria

NOTE
5 SKILLS YOU’LL HAVE FIGURED VLADIMIR
KONSTANTINOV

OUT AFTER READING THIS ISSUE China

ZHOU SONG
Croatia
ROBERT FRKOVIC
France
PATRICK GUERINET

Here We Are Again Germany

How To Get More Out Of 2019
1
MARKUS STENGLEIN
Somehow, 2018 has flown by and
we’re at the start of a brand new year. P14 Greece
VASSILIS
Trying to figure out what fitness new GEORGAKAKOS

year’s resolutions to make (and that Hungary

MÁTÉ PÁSZTOR
you can see through)? Here’s three to India
start with. AROON PURIE
Indonesia
Do something active every day. NINO SUJUDI

Health and fitness bodies like the Italy

ENRICO BARBIERI
Health Promotion Board recommend Kazakhstan
150 minutes of physical activity a ANDREY MANUYLOV
week, to stay in optimal health. How Malaysia
on earth is a sedentary person going JOHN NG

to achieve that, you ask? The good Netherlands

JAN PETER JANSEN
news: Lifestyle activities count too. If Philippines
you move often enough, you may not ALLAN MADRILEJOS
even need a workout routine to clock Poland
those 150 minutes! KRZYSZTOF KOMAR
Portugal
PEDRO LUCAS
Hit the gym more often.
Romania
It’s proven: How often you visit the MIHAI GHIDUC
gym after joining is a strong predictor Russia
of your future attendance. Some KIRILL
VISHNEPOLSKY
researchers say that habits need 21
Serbia and
days to be cultivated. So if your last Montenegro
visit was one month ago, chances are IVAN RADOJCIC

high that you’ll won’t be going back to Singapore

KELVIN TAN
the gym in future. Of course, visiting
South Africa
the gym often is easier said than JASON BROWN
done. Work stress, family South Korea
commitments and personal health SEUNG KWAN PAIK

play a big part in influencing your Spain

JORDI MARTINEZ
decision to exercise. Knowing
Thailand
yourself and what motivates you will CHATCHAWIN
go a long way. UNHANUN
Turkey
FATIH BÜYÜKBAYRAK
Try a new sport.
Ukraine
Why not? As we get older, our senses DMITRY PRIBYTKO
turn duller. Our ability to absorb United Kingdom
information and pick up new skills TOBY WISEMAN
declines. Physical reflexes are poorer.
Joints become stiff er. To slow down
these undesirable ageing effects,
2 Get Rid Of A
Headache 26
Latin America
FRANCISCO CUEVAS
ARGENTINA
consider learning a new sport. It will
widen your perspectives and social ARUBA

circle, and also boost your zest for life.

3 Healthy Food
Options At A Gas Station 40
CHILE

COLOMBIA

COSTA RICA

A 15-Minute
4 Office Workout 48
CURAÇAO

DOMINICAN REPUBLIC

ECUADOR

Lose That
Ed i tor
5 Belly In 3 Months 62
EL SALVADOR

GUATEMALA

HONDURAS

MEXICO

NICARAGUA

PANAMA

PERU

VENEZUELA

6
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 NIELSEN MEDIA
INDEX 2018

Thank you for making us

Singapore’s No. 1
Men’s Magazine again
SOURCE: NIELSEN MEDIA INDEX 2018

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S

N 1
M E N ’S M AG A Z I N E

Available In Print & Digital Editions

VISIT US ON:

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& What Can
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When somebody
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Useful
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www.bit.ly/1YHEeSA

M H VID EO

Pierre Png Shares His Secret

Pull Up Workout
Singapore TV and movie star – last seen in Crazy
Rich Asians – Pierre Png shares with us how he
built his superstar back, and how you can too.

https://www.menshealth.com.sg/fitness/
What Is Dry January back-and-lats-muscles-pierre-png-shares-
his-secret-pull-up-workout/
& Is It Worth Trying?
TEXT GILBERT WONG

Recently, “Dry January” has become trendy,

where you swear off booze for the month. But are
there actual health benefits to going alcohol-free?
https://www.menshealth.com.sg/weight-loss-
nutrition/dry-january-worth-trying/
PHOTOS 123RF

8
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 MEN’S HEALTH

I KNOW TANNING
IS BAD, BUT I
LIKE THE LOOK.
WHAT ARE GOOD
PHOTO MASTERFILE

ALTERNATIVES?
— JOE

10
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9

Sunless tanning products are
improving. Done right, a good
tanner gives you that manly
outer glow, and you get the
inner glow of knowing you’re
not giving cancer an invitation.
The secret to sunless tanners is
dihydroxyacetone (DHA), a U.S.
FDA-approved ingredient that,
when applied to skin, reacts
with proteins on the epidermis
and produces a pigment that
darkens it, says Omer Ibrahim,
M.D., of Chicago Cosmetic
Surgery and Dermatology. For
best results, exfoliate and
moisturize in the days leading
up to self-tanning, says
Manhattan dermatologist
Meghan Feely, M.D. Smooth
out any rough skin on your
elbows, knees, and ankles.
Just beforehand, shower
away any deodorant or lotion,
and dry yourself off completely.
Work from your feet up. Then
be sure to wash your hands so
your palms don’t stain. And
remember, you still need to
use sunscreen.
WHEN A DOCTOR’S
INJECTING A KNEE, WHY
DON’T THEY INJECT THE
SPOT THAT ACTUALLY
HURTS? — SAM
Think of the knee as a tall
building with only several small
proper and safe entries. Often,
the site that hurts is not only
one a needle can’t penetrate
G E T M O R E A N S W E R S T O L I F E ’ S Q U E S T I O N S AT
M E N S H E A LT H . C O M . S G /A S K- M H
LEGAL EASE
DOES TALKING
YES/NO/MAYBE ABOUT YOUR SEX
LIFE AT WORK
COUNT AS SEXUAL
My dentist is always pushing 3D HARASSMENT?
X-rays on me. Do I need them? — TED
Probably not. Unless, say, you have a mouthful of Comments or conversa-
tions about one’s sexual
cavities or an impacted wisdom tooth near a nerve. activity are inappropriate
CBCT, or cone-beam computed tomography, in any workplace. You may
make a complaint to your
involves scanning your head to capture a super- supervisor if you feel
detailed 3D image of your mouth so dentists can uncomfortable with your
colleague’s behaviour.
plan surgery. But some offices market it as a regular Otherwise, if you decide to
screening. Don’t fall for it: A standard CBCT scan adopt more drastic mea-
sures, if you do feel
emits way more radiation than a typical four-image harassed, alarmed or dis-
tressed by your col-
bitewing x-ray, and shouldn’t be used just to scout
league’s discussions on
for future problems, says MH dentistry advisor Mark said topic, you may bring a
Wolff, D.D.S., Ph.D. “That’s like having a chest x-ray civil claim of harassment
against him/her under the
every six months to make sure you don’t have lung Protection Against
cancer.” Unless you have cause for concern, stick Harassment Act (POHA).
Following the POHA,
to bitewings every two or three years. sexual harassment can
take the form of verbal
abuse or inappropriate
remarks. The POHA covers
both intentional and unin-
tentional harassment; as
but also one that would be want to be more active and that
such, it is irrelevant
uncomfortable for the patient if you think it’d be a good way to whether your colleague
attempted. Instead of going spend time together. Then give had intended to cause
harassment, distress or
through this metaphorical her some options. If running’s alarm to you when he/she
tenth-story window, we enter not her thing, there’s no way made the harassing state-
through the ground floor—a she’ll pound the pavement with ments. Your colleague
risks being fined up to
spot where a needle (and you long-term. $5,000 for unintentional
medication) can easily enter harassment and if your
colleague had intention-
the joint. Once the medication I TRY TO AVOID PERSONAL ally made the harassing
is injected, it spreads TEXTING AT WORK, BUT MY statements, he/she risks
throughout the entire knee, WIFE KEEPS SENDING NON- suffering the fine and/or
being imprisoned for up
reaching where it hurts. Don’t LIFE-THREATENING to 6 months.
be surprised if the needle goes MESSAGES. WHAT DO I DO?
somewhere other than the pain — ASHLEY
DO YOU HAVE A
site. That’s just anatomy. Why? Are you a truck driver and QUESTION ABOUT THE
need to keep your eyes on the LAW THAT YOU WANT TO
FIND OUT?
WHAT CAN I DO TO GET MY road? If you don’t want to (or Please send it to us at
GIRLFRIEND TO WORK OUT truly can’t) text a bit at work, be magmenshealth
@sph.com.sg.
MORE WITHOUT HER clear that she can’t be hitting
THINKING I’M SAYING you up but you’d answer the
The legal information here
ANYTHING ABOUT HER phone if she calls about a level- does not constitute legal advice.
WEIGHT? —STEPHEN nine or –ten emergency. Then You should always consult a
lawyer for the professional
Offer up the classic option: stick to your guns! If you’re assurance that our information,
and your interpretation of it,is
group activities! Things like answering her memes during appropriate to your particular
kayaking, biking, and boot- the workday, you’re also inviting situation, before you commence
any sort of legal action. We are
camp classes were practically texts about the mortgage not liable if you fail to do so.
made for couples. Tell her you during that meeting.
11
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 AMA RIS B. CLI NI C
SPECIAL
NEW YEAR, NEW YOU
IF YOU WANT TO GET AHEAD IN 2019, DON’ T JUST MAKE
NEW YEAR’S RESOLUTIONS. CHANGE THE WAY YOU LOOK.
Let’s face it – in this
Instagram-driven world we live
in today, looks matter. While you
might be making new year’s
resolutions to change your
lifestyle in 2019, it’s utterly
crucial that you also look at how
you might actually improve your
appearance as well. Why?
According to labour
economist Daniel Hamermesh’s
book, ‘Beauty Pays’, good-
looking people apparently enjoy
a surprising number of benefits
in their lives over others.
For example, when it came to
judging people based on their
education, work experience,
gender, and race, those who are
more physically attractive had a
better chance of getting a job or
finding more attractive and
intelligent life partners
compared to those who are not
as good looking. Professor
Hamermesh also noted that
better-looking people enjoy
significantly higher labour
market earnings.
It was found that men who
had below-average looks
earned 13% less than a man of
average attractiveness. In
contrast, men who were above-
average in looks earned 4%
more. Similarly, attractive
women earned 8% more than
their average-looking
counterparts, while those
below-average earned 4% less.
The stats are undeniable –
guys who look good get more
benefits than those deemed
less attractive.
The trouble, of course, for
most men, is knowing where
to start. Here’s a head-to-toe
cheatsheet on how and what
to do.
YOUR FACE
Bothered by Father Time’s
effects on your face, and the
wrinkles that are starting to
show? As we age, it is inevitable
for wrinkles, brow furrows,
forehead lines or sagging neck
to appear. These are often due
to weakened collagen in the
skin caused by gravity, too much
sun exposure, excess facial
movement and even genetic
predisposition. Wrinkles and
lines aren’t just telltale signs of
aging – they can make you
appear tired, angry and harsh.
Amaris B. Clinic’s BOTOX®
Anti Wrinkle treatment
eliminates wrinkles and fine
lines leaving you with younger
looking skin and a more
pleasant appearance. You can
also consider hyaluronic acid
dermal fillers, which help
reverse the effects of aging. The
dermal fillers closely mimic the
natural hyaluronic acid found in
your skin. Injected just beneath
the skin surface, hyaluronic acid
adds volume to sunken facial
areas such as cheeks whilst
stimulating collagen production.
If you are bothered with dark
eye circles, dermal fillers can
effectively improve the
condition, giving you a more
refresh look.
YOUR SKIN
Seeing spots or unevenness
on your skin? Don’t stress. It
has many causes and isn’t
uncommon, though it does chip
away at your confidence when
you look in the mirror. PICO
Pigmentation Laser treatment
effectively addresses this
issue for clearer and even skin
tone. It’s a laser treatment for
reduction of pigmentation,
melasma, scars and pore size.
Its picosecond pulse means
an increase in power and
shortening of pulses resulting in
higher efficacy, lesser downtime
and improved safety.
At Amaris B. Clinic, you’ll be in
the fine hands of Dr. Ivan Puah,
who holds a graduate diploma
in family practice dermatology
from the National University of
Singapore, and is also the
official appointed trainer for
PICOCARE in Singapore. And if
the scars from bursting pimples
are haunting you, PICO Acne
Scars Laser with Picocare can
reduce your acne scars
significantly in lesser time than
traditional fractional lasers!
YOUR BODY
Been pounding the gym daily
but still see nothing but man
boobs? Yes, you should certainly
keep working out and maintain
a clean diet, but if the problem
persists, you may be suffering
from gynecomastia and surgery
is an option to consider.
“Gynecomastia surgery not only
permanently removes excess
glandular tissues, but it also
sculpts the chest area, leaving a
more defined and masculine
appearance,” says Dr. Puah. He
adds that the procedure has a
short recovery time, so patients
spend less time healing and
more time enjoying their
newfound confidence.
If there is sagging skin, skin
tightening treatments such as
High-intensity Focused
Ultrasound (HIFU) may be
recommended. HIFU technology
lifts and tightens skin from the
inside out. By delivering
ultrasound waves deep into the
dermis layer, the treatment is
able to precisely target problem
areas without causing harm to
the skin’s surface.
For a flatter abdomen, VASER
Full Body Sculpting (a form of
liposuction) can further contour
your body to help achieve your
ideal look! Depending on your
clinical condition, the number
of areas to be treated, the
treatment generally takes
between 1 and 3 hours. Results
are visible immediately after
treatment, with minimal
scarring. You can expect some
swelling on the treated areas,
and it may take 3 to 6 months
for the final results to set in. Dr.
Puah will discuss in details with
you on the expected results
during your consultation, before
the procedure as well as
throughout the aftercare
appointments.
FOR MORE INFORMATION
AND ADVICE, HEAD TO
AMARIS B. CLINIC NOW!
ZAmaris B. Clinic
www.amaris-b.com
140 Arab St
Singapore 199827
Contact: +65 6536 4211
 TEXT STEPHEN RODRICK
PHOTO 123RF
THE DRIVE
TO SUCCEED IT WOULD BE EASY, EVEN
UNDERSTANDABLE, IF MARK WAHLBERG
JUST WORKED ON HIS HANDICAP AND COASTED
THROUGH THE SECOND HALF OF HIS CAREER. BUT THAT’S
NOT IN HIS NATURE. HE KEEPS WORKING, AND WORK KEEPS HIM GOOD.

14
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9

Mark Wahlberg doesn’t really
have a problem getting people
to listen to him. . .most of the
time. We’re high in the
Hollywood Hills; crows circle
overhead and L.A. seethes
below on a near-37-degree
day in October. Wahlberg, in
dark jeans and Air Jordans
and wearing a 16-karat gold
cross, is trying to explain the
per-square-foot cost of putting
a family-owned Wahlburgers
restaurant in Times Square
when his phone rings. “It’s Ari.
I’ve got to take it,” says
Wahlberg, apologetically
mentioning his agent, the real-
life version of the character
played by Jeremy Piven in the
Wahlberg-helmed series
Entourage.
I can only hear Wahlberg’s
side. “Okay, is this gonna
happen or is this an Ari
special?” he asks with a sly
grin. “Well, good, I’m glad the
mixing is going well, but that
doesn’t mean take the foot off
the pedal. Let’s push down on
the gas. . .He’s good, but you
have to push him. . . Ari, listen, I
only got you for 30 seconds.
We’ve got to move from left
field to right field.” Wahlberg
sighs and looks up toward the
crows. “When you know, call
me back.”
He apologizes for the
interruption and gets back to
what we were talking about:
how he keeps things fresh
when he could be taking his
foot off the gas. “It’s work ethic,
it’s something I’ve always had.”
He mentions his four kids
growing up in a much different
world than his smash-and-
grab Dorchester, Mass.
“They’re only going to learn it if
they see it from me.”
But not everyone listens to
Mark Wahlberg. You see, he’s
got kids. In 2017, a mini-
scandal arose when Wahlberg
was seen leaving the Super
Bowl before his beloved
Patriots mounted their
historic comeback. At the
time, he told reporters he had
a sick son who needed to get
back to their hotel. That’s
partly true. The Wahlberg
family was watching the game
in a luxury suite in Houston’s
NRG Stadium while the
Patriots were getting
pounded. Wahlberg and Rhea
Durham’s second son,
Brendan, was not handling it
well at all.
“He was spitting out
F-bombs and going crazy. It
was bad,” says Wahlberg,
shuddering as if he’s reliving
the moment. “He was lying
down on the carpet. He was
very upset.” Rhea wanted to
stay, but Wahlberg wasn’t
having it and left with his boy.
I ask Wahlberg if his son
learned a valuable lesson
about not giving up on your
team, and he laughs. “Heck no.
He’s a vicious sore loser. He
wants the ball. He hates when
his brother gets it. When he
doesn’t get the ball, he goes
crazy. He throws rocks.”
Brendan’s older brother,
Mikey, was in the football
playoffs that weekend, and
Dad was pretty stoked. He
pulls out his phone and shows
video of Mikey taking a
handoff, breaking into the
open, and running for a
touchdown. You can see Mark
doing security in the end zone.
It’s crazy because all his
teammates came to greet
him, and they’re like, ‘F**k
yeah!’ And I’m like, ‘Excuse
me?’ “
Wahlberg has tried to get
his kids into golf, but they like
the rough stuff. “I tell them golf
and baseball are the two
sports where they have the
best chance for a long career,
but they want to play football.”
In a twist, it’s his wife who’s
more excited about football.
“She thinks they’re gonna go
pro, and I’m like they have to
have something to fall back
on.” To hear the former wild
“I TELL THEM GOLF
AND BASEBALL ARE
THE TWO SPORTS
WHERE THEY HAVE
THE BEST CHANCE
FOR A LONG
CAREER, BUT THEY
WANT TO PLAY
FOOTBALL.”
boy talk of the importance of
education is striking. Letting
his kids play tackle football at
all wasn’t a decision he and
his wife made lightly. He took
his sons to see the movie
Concussion twice and had
NFL players stop by the house
to talk with his sons about the
pain and risks of the sport. In
the end, his sons’ passion won
out.
What can I say?” Wahlberg
says with a shrug. “They love
it.”
Wahlberg has some unique
motivational techniques
available for Mikey. He pushes
a button on his phone and
there’s Julian Edelman of the
Patriots congratulating him
on his jersey selection--
Edelman’s number 11--and
urging him on.
“Mikey, I see you’re wearing
the sticks and looking good in
it. Good luck in the playoffs. Go
Pats. Do some work, buddy. Do
some work.”
A week before we talked,
Wahlberg had been in New
York City scoping out potential
spots for a Wahlburgers, the
family-run, Mark-funded
burger joint made famous by
the A&E reality series. As he
checked out a Times Square
McDonald’s that had a similar
layout, he was able to look
around undetected for about
90 seconds before the
masses descended on him,
thirsting for selfies. Wahlberg
smiled for the fans, but he
tries to live his life as privately
as a movie star can. “I don’t
seek out that kind of attention.
It’s a little crazy, but crazy
things can happen when
you’re walking down the
street.” He quickly turns the
conversation back to the
bigger picture. “There are a lot
of pros and cons, and it’s
15
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 ALPHAMALE

probably the most expensive pointers when Wahlberg, then again: “Work.” movies,” says Wahlberg. “For
piece of real estate rentwise in in his 20s, made his Sensing a pattern? this one I’m going to be down
the country. We’ll see.” breakthrough as porn star Wahlberg’s enterprises may to 6 percent body fat.”
For a man who started his Dirk Diggler in Boogie Nights. make significant revenue Going all Val Kilmer in
life as a small-time thug, high Wahlberg pauses. “There’s a because of his focus on due middle age isn’t something
school dropout, and then lot of people who are going to diligence and profit margins, Wahlberg will allow to happen.
rapper/underwear model, the be the next big thing and then but his body is the original You can tell it matters to him
smart money would not have they just get dragged down by money maker. Wahlberg has even in his jokes. “Joe Pesci
been on Wahlberg’s being one something,” he says, fingering made a few concessions to told me he gets his workout by
of the sharpest minds in his rosary, an outward sign of middle age: “I don’t play squeezing the steering wheel
Hollywood at age 47. The his devout Catholic faith. “I basketball anymore because I on the way to the golf course.”
youngest of nine kids, he tried was lucky it didn’t come to me don’t want to roll an ankle and He pauses. “I told him, ‘Bro, it’s
to emulate the gangsters he all at once. . .I’ve worked with miss a movie or screw up my not working.’ “
saw in the James Cagney films Jack Nicholson, Jimmy Caan. golf game,” he says. What Wahlberg doesn’t
he watched endlessly with his I’ve been lucky. But it was Mel.” He talks about his new mention is that his day starts
truck-driving father. It ended He’s talking about former VersaClimber like some bros in the dark so he can get a
badly with Mark doing time for People Sexiest Man Alive and talk about their Beemers: “I’m workout in before hitting the
assaulting a Vietnamese man. noted anti-Semite Mel Gibson, doing that twice a day and links. “If I wake up at 3:30, I can
I ask him what turned his life who plays his father in jumping rope.” Wahlberg’s go to the golf course at 6:30,
around, and he smiles like I’m Daddy’s Home 2. “He passed next project, Mile 22, is a CIA be done by 8:30, and then be
an idiot: “Uh, jail.” on a lot of movies, a lot of thriller that marks his fourth home and then do the rest of
I met Wahlberg a decade really good movies. And he collaboration with Peter Berg, my stuff: work with a
ago. He was much closer to told me, ‘You should get it a director he views as a physiotherapist, get
the old days back then. He while there’s time. Get it while brother following their work on treatment, hit the cryo
didn’t make any excuses but it’s there. If you’ve got an Lone Survivor, Patriots Day, chamber.”
offered an explanation. “I’m opportunity, work.’ “ He pauses and Deepwater Horizon. “I’ve Loving the work seems to
glad I don’t have to be like that for a second and mutters it been fat in all of Peter’s be Wahlberg’s key to his once
anymore. It is really tiring to stormy and now enviable life.
have that front,” said A decade ago he was still
Wahlberg. “But where I came hanging with the real Johnny
from you had to be like that or Drama and a guy named
you’d be trampled. Now it’s Rasta Phil. Most of the
okay to be sensitive. But entourage is gone. “Johnny
where I came from, if you moved back to
weren’t tough and couldn’t Massachusetts, and his golf
take care of yourself, you were game has gone to sh*t,” he
gonna get tortured.” says with a grin. Coasting
That seems like more than along isn’t in his nature.
one lifetime ago. Besides The only way to be the best
burgers and being on screen, is to keep working like you got
Wahlberg produces most of nothing,” Wahlberg says.
his own films and is toying “Keep getting after it, and be
with the idea of setting up an more and more aggressive,
entertainment website. He’s more and more focused every
also a gimlet-eyed starmaker: day. I don’t know. I have more
He talks of developing a show drive and desire now than I
for 10-year-old Scarlett ever have.”
Estevez, who plays his puckish It’s time for Wahlberg to
daughter in the Daddy’s Home leave. He has to get back to
movies. “She just has work, but it’s not a movie. He
something. She’s going to be has to pick up his kids from
really amazing.” school. They may not always
I ask him if someone like listen, but they hate it when
Burt Reynolds gave him Daddy’s late.

16
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 SEX
Don’t Grovel,
Use Science
A GROWING BODY OF RESEARCH
SHOWS THAT REGULAR SEX CAN
ADD YEARS TO YOUR LIFE AND
SHARPEN YOUR BRAIN. LET’S
GET IT ON.
Too often, the emphasis is
on what we can do for
others. Admittedly, the
health benefits of altruism
are well established – it can
lower your cholesterol
(Harvard) and reduce your
Alzheimer’s disease risk
(University of Calgary). But
not all boosts need to be
PHOTO 123RF
sacrificial. Research
suggests a little self-love
can work wonders, too.
A study conducted by
TEXT TED LANE
epidemiologists from the
University of Bristol and
Queen’s University Belfast
revealed that regular sex
can halve your chance of
death, from any cause, over
a 10-year period. The
researchers found that for
every 100 orgasms that a
man has in a year, his
mortality risk falls by as
much as 36%.
The role of sex as a health
panacea goes beyond the
release of (very) happy
hormones. Research
published in the journal
Plos One suggests that it
stimulates the growth of
brain cells in the
hippocampus, the region
associated with memory,
MAKING
TIME
We run the numbers
on the choices that will
extend your life – or
shorten it.
+6.4 YEARS
Flossing your teeth daily
+5 YEARS
EXTRA TIME
Playing golf regularly
+3 YEARS
Eating nuts five days
potentially helping to a week
prevent the advance of
dementia. Add to this the +2 YEARS
Becoming a father
news that having sex at least
twice a week can halve your +11 MONTHS
heart attack risk and that Going back to school*
regular ejaculation can
significantly reduce your +7 MONTHS
An hour of running
likelihood of prostate
S H O R T N OT I C E
cancer, and the sense of -2 MONTHS
invincibility you feel in the Being a kilogram
immediate aftermath makes overweight
a lot more sense. -7 YEARS
Sex can reduce these Smoking 20 cigarettes
health risks in a few (but a day
definitely enough) minutes.
*Based on every further year
So go at it as if your life spent in education
depended on it.
17
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 RELATIONSHIPS

SPOONING-
IT’S BORING, BUT
IT’LL HELP YOUR
TEXT MARIO ABAD

If for some reason you haven’t been

cuddling with your partner after sex, you

RELATIONSHIP
probably didn’t realise that post-sex
intimacy is just as important for many
people as foreplay. Whether you struggle

LAST LONGER
PHOTO MASTERFILE

with intimacy issues or not, a little thing

called spooning doesn’t take much effort
at all, and can actually reap some benefits
Spoon your way into a healthy for you and your partner. Sometimes some
& long-lasting relationship. of us just want to be held, ya know?

18
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 Spooning refers to lying on your side
with a partner (or more!) lying on their side
and curling up behind you, mimicking
spoons that seamlessly fit together. People
have been spooning for centuries, as
evident from historic artwork depicting
erotic embraces and positions between
same-sex and heterosexual couples.
So what are the benefits of spooning?
And is there a right way to spoon someone?
BENEFITS OF SPOONING
There are some instinctual elements at
play as to why spooning tends to trigger
such strong emotions.
“The largest organ we have on our bodies
is our skin, and the primal urge to have
skin-to-skin contact for the majority of
humans is due to our desire to be soothed,
comforted and loved,” explains Sari Cooper,
CST, LCSW, founder and director of The
Center for Love and Sex in New York City, a
private practice specialising in sex therapy,
individual, and couples therapy.
RELAXATION AND HORMONE RELEASE
When you spoon with a partner, you’ll
notice your breath begin to slow, deepen,
and sync, according to Pam Costa, sex
coach and founder of Down To There, a
resource for people who seek to cultivate
better sex and relationships.
“Not only does this feel relaxing, but it also
triggers a release of oxytocin, a hormone
and neurotransmitter which researchers
believe is linked to feelings of bonding and
sexual arousal,” she says.
There’s a reason spooning can provide
that feel-good connection between you
and your partner.
“Spooning is a form of intimacy that helps
our nervous system relax,” says Rebecca
Hendrix, an LMFT psychotherapist in New
York City. “We are hardwired to connect as
human beings, and the physical touch and
hugging that occurs during spooning
lowers our blood pressure and sends a
message to our bodies that it’s OK to relax
and let go.”
COUPLES CAN FEEL CLOSER
Some therapists have even found that
employing spooning techniques in their
sessions can help couples feel closer.
“When I’m working with couples, I’ll have
them try this in the office by setting a timer
for five minutes and asking them to lie
down together, with as much of their
bodies touching as possible, with no
agenda other than to observe what is
happening in their bodies,” Costa says. “By
the end of 5 minutes, most couples report
feeling closer emotionally and interested
in escalating their physical connection.”
ALTERNATE FORM OF INTIMACY
Spooning is a good alternative for people
who have difficulty with eye contact after
sex, Cooper points out. The position offers
an alternative, where the inside spoon
partner is so close to the other they can
hear their breathing, feel the other’s
heartbeat, and be held — without any
demand on that big spoon partner.
IT’S AN EASY SEGUE TO INTERCOURSE
But spooning can also be a sexual position,
one that can be easily incorporated if
you’re feeling a little tired or lazy. During sex,
Cooper explains that the inner “spoonee” is
the receiving partner, and the outer
spooner is the one penetrating, either with
their penis or a strap-on.
“The ‘spoonee’ can guide their partner in
while arching in order to get the right angle,”
she says. “Depending on each person’s size,
there may be some adjusting needed
going up, down, or forward in order to get a
comfortable fit. Both partners can
contribute to the thrusting, and both
partners can contribute to stimulating the
spoonee so that they are getting aroused
“THE LARGEST ORGAN WE
HAVE ON OUR BODIES IS
OUR SKIN, AND THE
PRIMAL URGE TO HAVE
SKIN-TO-SKIN CONTACT
FOR THE MAJORITY OF
HUMANS IS DUE TO OUR
DESIRE TO BE SOOTHED,
COMFORTED AND LOVED,”
externally and internally using hands,
fingers, and/or toys.”
IS THERE A RIGHT WAY AND RIGHT TIME
TO SPOON?
Post-sex spooning is a way to continue the
intense intimacy experienced during
orgasm.
“There are many ways we make love to
each other, with the act of sex being just
one of them,” says Hendrix. “Spooning and
holding each other is a form of expressing
love and a deep sense of caring for [each]
other.”
CHALLENGES OF HOLDING THE
SPOONING POSITION
For some couples, staying in one position
for an extended period of time may prove
challenging.
“Our bodies are basically electric blankets
and when we put them next to each other
as spoons, it can cause quite a lot of heat,
which can make sleeping difficult,” Hendrix
notes. “One can also experience numbness
and tingling from staying in one position
too long, or having the weight of your
partner’s arm or head on your body.”
ADJUSTING IS WELCOME
To alleviate that problem, “it’s helpful to find
a comfortable way of holding the side
position,” Hendrix says. “For some, it may
mean folding their elbow in and laying on
their hand, while for others they may need
some supports like a pillow or wedge under
their arm or between their knees to prevent
cramping or a limb falling asleep.”
Your other arm can either just rest in
front of you or be intertwined with your
partner’s arm for more intimacy.
BIG SPOON AND LITTLE SPOON
According to Cooper, you can have a
specific spooning position preference or
alternate between big and little
spoon. “Does a person always like to be the
leader, or can they enjoy taking turns being
a ‘switch’?” she says.
But for most people, whether you’re
solely the big spoon or little spoon has less
to do with your personality and more to do
with whatever you feel comfortable with
during the moment.
19
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 CAREER

along. Same thing. Then five

more. Ten more. You and
dozens of other Good
Samaritans are frantically
rescuing them. They keep
coming. You’re losing your
ability and your motivation
now. You’re burning out on
saving people. Suddenly
somebody starts running

BURNING
upstream. “Where are you
going?” you yell. He replies,
“To see why all these people

OUT OF
are falling in!”
That guy is not burning out.
Unless you go upstream and

CONTROL
Nip your burnout
change the cause of the
problem, you’ll just keep
doing more and more and
There’s this story seeing fewer and fewer
in the bud before psychologists tell that goes results until you finally can’t
your career goes like this: You’re on a take it anymore.
TEXT RON GERACI

up in flames. riverbank. A drowning That’s when you, a

person comes drifting by, so champion swimmer, drown.
you jump in and save him. Right next to millions of
Another comes flailing other Singaporeans. 60

20
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
percent of us say we’re
mentally exhausted due to
work, according to a recent
survey by JobStreet.com.
While there’s no tidy clinical
definition for burnout, most
researchers say you’re in that
overcooked state when you’re
living in the trifecta of constant
exhaustion, cynicism, and
reduced effectiveness. “Alot of
people who think they’re
burned out are really just
completely physically
exhausted—they still like their
jobs and could do them well
again if they could just
recharge,” says Michael Leiter,
Ph.D., a professor of
organisational psychology at
Australia’s Deakin University.
Genuine burnout, however,
can’t be rested away—as most
fried workers learn when
they’re wiped by 11:00 a.m. after
their first vacation in a decade.
While you probably won’t be
able to fix every problem that’s
leading to burnout, you can fix
some of the root issues. Tackle
these before you’re totally
toast:
CHECK FOR DEPRESSION.
“Over the last decade, it has
become increasingly clear that
burnout is a euphemism for
depression,” says Renzo
Bianchi, Ph.D., a psychology
researcher at the University
of Neuchâtel in Switzerland
who’s published reams on
the burnout/depression
entanglement. Many
longtime burnout researchers
hotly disagree with this
(understandably). But whether
burnout and depression are
one condition or two, it’s
smart to get screened.
Depression has well-known,
effective treatments (burnout
doesn’t yet), and accessing
those could give you a
clear-cut framework to attack
the problems that are making
life grey and joyless—including
what the hell to do about the
work situation.
STOP USING INSTAGRAM AS
A WINDOW. It’s infuriatingly
easy to constantly check out
what everyone else is doing
(working on a deck in
Bermuda, retiring at 35)—and
subconsciously calculate how
you stack up—given that
your peers now include 700
people on Instagram and
LinkedIn you’ve met once or
haven’t seen since 1995. Add to
that the bumper-sticker
notions of “follow your passion”
and the like that are far more
present in our peripheral
consciousness now than they
were in your dad’s working
prime, and it all takes the sheen
off your particleboard desk,
making your 24/7 toiling seem
meaningless and woefully
inadequate. The obvious but
still helpful solution: Limit
social-media dip-ins and
create a mantra that gives you
a psychic lift (e.g., At least I’m
not a company drone/
“MOST BURNED-
OUT PEOPLE
FEEL ISOLATED
AND ALIENATED,
AND THEY ARE—
STRONG
RELATIONSHIPS
ARE THE GREATEST
BUFFER AGAINST,
AND REMEDY FOR,
BURNOUT.
BS-talking consultant!).
FIND A NEW EAR. Most
burned-out people feel isolated
and alienated, and they are—
strong relationships are the
greatest buffer against, and
remedy for, burnout. Seeking
emotional support from a
buddy and bending a
sympathetic ear will make you
feel better—for a while. “You get
some catharsis, but it doesn’t
solve any of your problems,”
says Irvin Schonfeld, Ph.D.,
professor of psychology at
CUNY in New York.
Of course, the ideal person to
talk to is your manager. But
assuming you’ve already tried
working with them to set
priorities (maybe something’s
not urgent every once in a
while?), and you’ve set limits on
work (no checking emails on
the weekends), find someone
to talk to who can help. That’s
no small feat, naturally, since
you’re probably certain that
every drop of help from every
viable, non-shitty person has
already been wrung. Possibly
true, but prioritise spending
precious social time with any
breathing human who can help
you fix a work problem to
lasting effect. It’ll give you the
double benefit of feeling less
alone and less powerless.
DON’T WAIT. “There’s a point of
no return in burnout,” says
Leiter. When the negative
associations tied to your work
become too strong, he says,
“people reach a point where
they just have to get out.”
Recovering from burnout can
take a painfully long time.
“Research shows it takes about
two and a half years if a person
doesn’t get any professional
help,” says Wilmar Schaufeli,
Ph.D., a professor of psychology
at Utrecht University in the
Netherlands. By then, of course,
you’ll have likely kissed your
paycheck and professional
momentum goodbye. So
stomping out a flame before it
torches you can be one of the
best career—and personal—
moves you ever make.
TOP CASES OF
JOB BURNOUT
You don’t need all of
them to go up in flames;
burnout experts say that
over years, any could cook
you, especially if the joy
generators in your life
don’t replenish you.
1. You have little to no control
over your work flow.
2. Pay sucks.
3. The people suck.
4. It’s rigged (unfair
favouritism).
5. Values conflict (a vegan
designing packaging for
foie gras, etc.).
6. Sheer work overload. But
you can happily work like a
maniac for stretches if the
other stressors are non-
factors.
Burnout destroys your
body by spiking stress
chemicals, elevating your
resting heart rate, and
inviting hypertension,
diabetes, infertility, and
coronary heart disease.
(Stress can be as bad for
your heart as smoking.)
A Gallup survey that found
that burned-out people were
23 percent more likely than
their peers to have visited
the ER in the last year didn’t
ask why, but burnout can
come with scary symptoms
like palpitations and
weakness that, no matter
the cause, should get
checked out.
21
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 DRIVING

Swerve
Away
To Safety
LOST CONTROL OF
YOUR CAR? HERE
ARE THE BEST
WAYS TO HANDLE
A SUDDEN SKID,
FAILED BRAKES,
AND OTHER ON-
ROAD DISASTERS.

You can concentrate all you

want on the road and still find
yourself in a sudden driving
emergency.
You have to think fast in
these situations—but your
first instinct may make things
worse, says Bill Van Tassel,
Ph.D., AAA’s manager of
driving training programs.
So what should you do
TEXT MARKHAM HEID

instead? Here’s how to handle

six common driving crises.

1.
YOU SKID OUT OF CONTROL
PHOTO MASTERFILE

Maybe you think heavy rain

and oil spills are the only road
conditions that cause skids.
But even a thin layer of water
can send you sliding if you hit

22
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
it while taking a turn.
Say you run into a slick
patch of road, and your car
starts sliding so that the
driver’s side angles toward
the road ahead. Look and
steer toward the place you
want your car to go, as though
you were leading yourself
back onto your proper course,
Van Tassel says.
Just don’t slam on your
brakes.
When you think of a skid, it’s
usually caused by your front
wheels losing traction, says
Van Tassel.
Brake abruptly and you’ll
transfer too much weight to
the front of your vehicle too
quickly, which shifts the skid
to the rear of your car and
makes it worse.
Instead, just take your foot
off the accelerator, Van Tassel
advises. If you don’t regain
control, gently tap the brake
pedal to help your front tires
grip the road, he says.
2.
YOU FISHTAIL
When you suddenly jerk your
steering wheel to avoid hitting
something, the rear tires of
your car lose traction and
zigzag back and forth. This is
called “fishtailing”.
But it’s not the first hard
turn
that triggers a fishtail—it’s
failing to turn back quickly
enough, says Van Tassel.
When that second turn of
the wheel comes too
late—and your car has turned
almost sideways—jerking the
wheel back causes you to
lose rear-wheel traction, he
says.
Don’t hit the brakes. This
also transfers weight to the
front of your car, which
worsens your rear wheels’ connects your accelerator
loss of traction, says Van pedal to your engine.)
Tassel. Jiggle or stomp on your
Put your foot on the pedal to dislodge it. If you
accelerator and lock your don’t have the time, shift your
eyes on where you want to go, car into neutral.
Van Tassel says. Your hands
and the wheel will naturally
follow your eyes and help you
“This immediately kills any
acceleration and puts you
into coasting mode,” Van
regain control. Tassel explains. Your engine
may make a lot of noise as it
3.
YOUR ACCELERATOR STICKS
revs up into a higher gear, but
don’t freak out, he says.
Once you’re in neutral,
This happens when the heel repeatedly tap your brakes
of a flip-flop, your floor mat, or and slow down to stop on the
some other object slides side of the road. The flashing
forward and wedges your gas of your taillights will grab
pedal in place, Van Tassel other drivers’ attention.
says.
“It could also be a linkage
issue,” he says. (The ‘linkage’
is basically a metal rod that
4.
YOUR BRAKES FAIL
This usually happens when
your brake pads completely
wear out, or overheat to the
point that you lose all braking
ability, Van Tassel says. (If
you’ve recently noticed your
brakes screeching, have your
pads changed, stat.)
Keep pumping your brake
pedal. “Your brakes may have
simply lost all pressure, and
pumping may give you
enough to slow down,” says
WHEN YOU Van Tassel.
S EN
N JERK If that doesn’t work,
downshift or shift into neutral.
U STEE ING You’ll slowly lose speed until
EEL T you come to a stop, he says.
AVOID H IN NG If you don’t have enough
SOM T NG, open road, engage the
T E RE
TH EAR IRES S parking brake.
“It’s easier if you have a hand
O YOU UR brake, but a foot parking
SE TRACTIO ON brake works, too,” says Van
ZIGZAG Tassel. Just pull or depress
BAC AND D FO H. the break gently. Jerking it
could cause you to lose
HIS
S IS CALLED control of your car, he says.
S A LI G”. If all else fails, rub up
against something—like a
guardrail or curb—to slow
your speed. “It’s going to mess
your car up,” Van Tassel says,
“but it’s better than hitting a
vehicle or something else
head on.”
5.
YOUR STEERING WHEEL
LOCKS
This is unlikely, but if it
happens it’s probably the
result of some kind of
malfunction from the car
manufacturer, Van Tassel
says.
Shift into neutral, then back
into drive. Since some cars
have a switch in the
transmission that keeps the
wheel from turning unless the
vehicle is in drive, changing
gears may reengage the
steering, Van Tassel says.
If that doesn’t work, brake to
a stop and put on your
flashers.
6.
YOUR ENGINE OVERHEATS
IN HEAVY TRAFFIC
This often means there’s a
problem with your car’s
cooling system or drivetrain,
says Van Tassel. Usually you’d
just pull over and let it cool
down, but since you’re in
traffic, crank your car’s heater
to allow some of that engine
heat to escape into your car’s
interior, he advises.
“This won’t be too
comfortable for your
passengers, but it will buy you
a little more time to get off the
road,” he says.
Once you’re pulled over,
give your engine at least 30
minutes to cool off before
checking or replacing fluids.
“Try it any sooner and you
could burn yourself,” Van
Tassel warns.
23
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 H E A LT H

MALE MENOPAUSE:
YES, IT’S REAL
If you think menopause is something only women will
experience, you may be in for a shock.

TEXT ISADORA BAUM

PHOTOS MASTERFILE

24
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9

Guys, let’s talk about male
menopause.
Yes, you read that right.
You’re probably scratching
your head, thinking, “Isn’t
menopause something
women get?” Not quite.
Although it’s not a legit
diagnosis in the medical
world, men can go
through a version of
menopause that’s
similar to what women
experience.
WHAT IS MALE MENOPAUSE?
“In technical terms, there is no
male menopause, but there
are specific changes that
occur at the age of 50 and over
that are reminiscent of what
women are going through,”
says Dr. Damian Sendler, PhD,
an expert in sexology.
“For women, the main
control comes from the
oestrogen levels, which
decreases steadily after the
age of 45, eventually coming to
very low levels at 55,” he
explains. “The consequences
are hot flashes, sweating, poor
quality of skin, vaginal dryness,
and decreased libido. Similar
symptoms affect men, though
not as drastically as it affects
women.”
WHAT ARE THE SYMPTOMS
OF MALE MENOPAUSE?
Unfortunately, “male
menopause” can lead to
difficulties in bed and a
somewhat compromised
appearance.
“Men lose hair, have difficulty
urinating, and have higher risk
of prostate cancer, the quality
of skin decreases, and men
are more likely to ‘look tired’,”
says Sendler. They also tend to
experience a decrease in
physical strength and sexual
performance.
WATCH OUT FOR AN
ENLARGED PROSTATE
When guys hit their mid-50s,
”MALE MENOPAUSE” CAN
LEAD TO DIFFICULTIES IN BED AND
A SOMEWHAT COMPROMISED
APPEARANCE.
their prostates tend to enlarge,
which can lead to a few
unpleasant male menopause
symptoms. The size of the
prostate is regulated by
androgens, specifically a
conversion product of
testosterone called 5-DHT.
“Through little-known
mechanisms, the fluctuations
in the levels of DHT cause the
prostate to start growing in
size after about the age of 45,”
he says.
And this can make it hard to
control your pee. “Men tend to
be more leaky as they age,
meaning that changes in
prostate size cause them not
be able to hold urine for
extended period of time,” he
explains.
CHANGES TO YOUR SEX LIFE
Sexual performance often
decreases as well, due to
challenges with getting and
maintaining erections. “There
is decrease in physical
strength and impinging on the
nervous system responsible
for maintaining erections,”
Sendler says.
The heart can’t work as
effectively with age, either —
which could also take a toll in
the bedroom. “The heart is a
pump that, just like any car
engine, becomes a less
effective pumping unit,” he
says. When the pumping
mechanism of the heart is
weaker, there is less force to
push in blood into spongy
tissues of the penis, and you
need that proper blood flow to
the penis to get hard.
All of this can contribute to
shorter sex sessions, and
potential problems with
ejaculation.
HOW CAN I TREAT MALE
MENOPAUSE?
Good news: You can usually
treat or minimize the
symptoms of male
menopause. “The most
common treatment is to
decrease the size of the
prostate through use of
medications like
5-alpha-reductase inhibitors,
which allow the musculature
of the prostate to decrease,”
Sendler says.
Some men experiencing
difficulties in the bedroom turn
to erection supplements like
Viagra, but be sure to consult
with a medical professional
before you go down that road.
Seriously.
You can also think about
upping your physical activity. “I
highly recommend physical
exercises to increase physical
strength and stamina, so that
their sexual performance is
maintained,” Sendler says. This
might mean walking more,
going for a jog, or even trying a
barre class. Hey, some kegel
exercises can’t hurt, either.
25
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 H E A LT H

STRETCH
AWAY THAT
HEADACHE!
Panadol isn’t the only solution
to headaches.

Nothing ruins a good day like a

pounding headache.
Unfortunately, the phenomenon
is quite common. Just about
everyone experiences
headaches at some point in their
life, and according to the World
T E X T R AC H E L TAV E L

Health Organization (WHO), as

many as 1 in 20 adults has a
headache almost every day.
But what exactly is a
headache? Loosely defined, a
headache is any kind of pain in
PHOTOS MASTERFILE

the head, but it can also include

pain in the face or neck. There are
more than 300 types of
headache, if you want to get
specific, varying in intensity,

26
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 location, duration, and origin.
TAKING ON TENSION
HEADACHES
Tension headaches are the
most common form of
headache, and most likely the
one you’ll experience next.
The condition can feel like a
dull pressure or pounding
sensation in or around the
skull, and is caused by muscle
tension, fatigue, stress, or all
of the above.
Tension headaches might
have a laundry list of potential
causes, but they’re often
exacerbated by poor posture.
Fix your posture, and you have
a better chance at fighting off
your head pain.
There are many muscles in
the head and neck that
contribute to proper
alignment and head position
throughout the day. When that
alignment is off and the deep
stabilising muscles in the
neck and shoulders are weak,
you might see a forward head
position and rounded
shoulder posture — both of
which contribute to unideal
length tension-relationships
in these muscles.
Inadvertent hunching or
tensing of the muscles in the
shoulders or neck can cause
these muscles to tighten and
fatigue contributing to trigger
TENSION points and tension throughout
HEADACHES MIGHT the muscles. By lengthening,
HAVE A LAUNDRY strengthening and releasing
the soft tissue, you can
LIST OF POTENTIAL improve alignment and
CAUSES, BUT reduce the strain on these
THEY’RE OFTEN muscles.
EXACERBATED BY Instead of grabbing the
Advil and shutting down the
POOR POSTURE. next time a headache comes
on, be proactive and combat
your headache with these 5
stretches. Several of them
depend on a foam roller.
THE TENSION CUTTING
STRETCHES
Upper trapezius stretch
30 seconds each side
For the most part, the upper
trap (UTs) originates from the
top of the scapulae and part
of the clavicle and attaches at
the base of the skull. You have
one on each side of your neck
(right and left). The muscle’s
function is to rotate and
stabilise the shoulder blade
while also helping to extend
the neck.
Due to most people’s
extensive computer and
phone use, the UTs can
become very tight, causing
tension along the muscle and
at its attachment points.
Fight that tension by
stretching these muscles by
bringing one ear down to your
same side shoulder and
putting gentle overpressure
with the same side hand.
Hold up to 30 seconds.
Repeat on other side. Make
sure eyes stay facing forward
as you do this.
Levator scapulae stretch
30 seconds each side
The levator scapulae goes
from the inner, top border of
the scapulae up to the top of
the cervical spine. The
muscle’s job is to help rotate
the shoulder blade downward.
Because of the levator
scapulae’s attachment points,
this muscle can also
contribute to stiffness and
restrictions in neck and
shoulder mobility and pain,
creating pain and tension at
the neck and shoulders.
To lengthen and stretch this
muscle, gently tilt the head
forward and downward at
about a 45-degree angle, like
you’re trying to sniff your own
armpit.
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J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 H E A LT H
INSTEAD
OF GRABBING
THE ADVIL AND
SHUTTING DOWN
THE NEXT TIME A
HEADACHE COMES
ON, BE PROACTIVE
AND COMBAT YOUR
HEADACHE WITH
STRETCHES.
Hold with gentle
overpressure for up to 30
seconds. Repeat on other
side.
Pec stretch
30 seconds
The pectoralis major and
pectoralis minor can be major
contributors to forward,
rounded shoulders and weak
scapular and neck muscles,
so it’s critical to make sure
these muscles aren’t too tight.
Tight pec minors tip the
shoulder blades forward into
a position that limits optimal
function of the shoulder and
strains muscles in the upper
neck and back.
To stretch the pecs, try lying
down on a foam roller with
arms out to the sides like
you’re making the letter “T”.
Hold for 30 seconds,
breathing into the tight spots.
28
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
Then, bring elbows down and
bend arms at the elbow to
make a “W” with your arms.
Hold this position without
forcing your hands to the floor.
Let gravity open up the chest.
Thoracic extension stretch
We spend so much of our day
folded forward, curving the
neck and shoulders into a
forward C-shape as we stare
down at computers and
phones. This thoracic
extension stretch is a great
way to unfold, reversing the
tensions that form when we
are positioned in one way for
too long.
Using a foam roller
positioned perpendicular to
your torso, gently arch the
upper back backwards over
the foam roller while
supporting your head with
your hands.
Suboccipital stretch
and release.
One of the most common
sites for muscle tension
contributing to headaches is
in the suboccipital muscles,
which attach at the base of
the skull. These muscles
contribute to stabilising and
moving the head, and can
become very tight and tender
when the head is not
optimally aligned over the
neck.
By palpating or touching
these muscles with gentle
pressure, you can promote
blood flow and help release
the tissue that may be
contributing to tension felt in
the head. Try performing
a chin tuck to stretch these
muscles, or place a foam
roller at the base of your neck
and gently roll over this area
to self-release on your own.
 GUY WISDOM

The New Rules Of Vodka

“LOW-CALORIE.” “GLUTEN-FREE.” “FILTERED A BILLION TIMES.”
HOW DID VODKA BECOME SO UNCLEAR? USE THIS GUIDE TO WADE
THROUGH THE COMPLICATED WORLD OF THE NEUTRAL SPIRIT.

1
THAT VODKA
MIGHT BE “VODKA”
Earlier this year, Ketel One
launched Botanical, a vodka
distilled with herbs and fruit
“essence.” The brand says the
spirit’s low calorie content (73
per 44ml) and lack of artificial
flavours appeal to
health-conscious imbibers.
It’s still booze, says Rob
McCaughey of the Wine &
Spirit Education Trust, but
technically it’s not traditional
vodka, which must be 40
percent ABV, according to the
Alcohol and Tobacco Tax and
Trade Bureau. Ketel One
Botanical is 30 percent. Drink
it and enjoy it if you want to,
but it’s not real vodka.
2
SUPER-FILTERING IS
NOT ACTUALLY A THING
Terms like “ten-times-distilled”
and “triple-filtered” describe
the processing required to
turn grain (or potatoes, or
corn) into alcohol. “But the
average consumer can’t taste
how many times a vodka’s
been distilled,” says Juyoung
Kang, lead bartender at the
Dorsey at the Venetian in Las
Vegas. Anything beyond three
distillations can be redundant,
adds Kristine Bocchino,
4
GF? GTFO
beverage director at Lunetta Although base ingredients can be key, don’t
in Santa Monica. Pitbull’s blow your budget on a bottle that touts what
brand, Voli 305, is distilled 17 isn’t inside. Even if a spirit is fermented with
times, which, like Pitbull wheat or rye, the distillation process
himself, is excessive. effectively removes all gluten from the
vodka. Tito’s vodka, for example, uses a
corn-mash base and proudly flies the
gluten-free flag. Other corn-based brands,
such as Deep Eddy, are also GF but don’t
explicitly advertise as such. All vodka without

3
TEXTURE TRUMPS FLAVOUR
any flavoured additives is gluten-free, so
think twice about paying extra for anything
that labels itself GF.
Treat great vodka as you would great whisky:
ILLUS TR ATION 123RF

without calorie-laden cheap mixers. “If you’re

sipping it on its own, you’ll want something with
at least some essence of its raw material,” says
McCaughey. That means picking rye- and
5
WHEN YOU DO MIX,
potato-based vodkas, which typically hail from OPT FOR FRESHER FLAVOURS
Poland (Belvedere, Chopin, Debowa). Vodkas Vodka cocktails have acquired a piss-poor
TEXT ANDREW DANIELS

made with potato can have a creamier texture,
while rye-based vodkas have a zesty, spicy
character. Unsure of where to start? Gather a few
friends for a blind tasting. It’s the best way to cut
through all the marketing hype to find a taste
and texture that you like, McCaughey says.
reputation. Restore respect with simple
add-ins that lend balance and lead to
quenchers like this one. Shake 44ml vodka,
30ml Campari, and 44ml orange juice with
ice. Strain into a glass with ice. Top with club
soda. Garnish with orange and cinnamon.

29
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 GUY WISDOM

started typing. I could erase it, that’s exactly what it was

but I’m being paid by the word,
so she just helped me. I’m
counting “wwerdasjuobbb
wwwertttttttttytgh” as a word.
And thanks to my daughter,
I have been able to use
“wwerdasjuobbbwwwerttttt
ttttytgh” four times.
Okay, I’m back. After I wrote
made to do. But can a fire
truck put out two house fires
at the same time? And what if
the burning houses want to
watch two different TV shows
and there is one TV and the
iPad just died? What does the
fire truck do then? It puts out
the fires it can.

Soooooooo . . .
that last part, I drifted away to
Twitter. Or was it YouTube? I WATCH LOUD MOVIES
can’t remember. My brain As hard as it was to stay up

Many Kids feels like it has been turned

into soup by exhaustion, and I
am swimming through that
WHAT’S THE SECRET TO RAISING MORE soup looking for the chunky
brain parts. I need to find the
THAN ONE CHILD? JFZZLXTSQZZHJJKK chunky brain parts so I can
think clearly enough to do
simple things, like finish this
piece and eat lunch at
lunchtime and [funny third
thing].
The sad thing is that I knew
this brainsoup thing was
coming. I have experienced
this before. Twice. I also have
the aforementioned
wordsmith, Juno, and my
oldest daughter, the
seven-year-old Sami.
It is my belief that you don’t
I’m pretty sure I just spilled Thai food on my get better as a parent the
four-month-old daughter’s head. Don’t be alarmed. It’s more kids you have. You just
fried chicken over fried rice and, luckily, because it’s get older. I have, however, in
with a baby, I remember
enjoying all the late-night
kung fu movies. This time,
there aren’t enough movies
that can keep me awake after
2:00 a.m. They need to be loud
and engaging with lots of
changes in action. Not plot
changes. Action changes.
Volume changes help. I don’t
care about plot at all. Maybe
now is the time to catch up
with the Fast and the Furious
series.
I , HO
HOWE
WEEVE
V R,
IN MY LD R E
DEVELO A FE
E TE X T W. K AMAU BELL

four hours old, it’s cold. I didn’t microwave it to reheat it. my older age developed a few F RM
FO R S OF M TAL
I don’t have that kind of time. forms of mental jujitsu that JUJITSU THAT
I agreed to write this when my wife was still make parenting easier on me MAKE
MA KE AR
pregnant with our third child, Asha. I thought it would and, hopefully, on everyone
be safe to write about being a dad because I could do else in my family. EASIER ON A ,
it from home. But writing anything well—an essay, a PEFUL ON
PHOTOS MASTERFILE

to-do list, your name—requires more than four hours ACCEPT DIMINISHING EVER ELSE IN
of sleep and fewer than three forms of distraction. It RETURNS
requires wwerdasjuobbbwwwertttttttttytgh. Being a parent is like being a M FAM
MY AMI
AM Y
I didn’t just type “wwerdasjuobbbwwwertttttttttytgh.” fire truck. Can a fire truck put
My four-year-old daughter jumped into my lap and out one house fire? Of course,

30
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 31
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 GUY WISDOM

BUT CAN A FIRE

TRUCK PUT OUT
TWO HOUSE FIRES
AT THE SAME TIME?
AND WHAT IF THE
BURNING HOUSES
WANT TO WATCH
TWO DIFFERENT TV
SHOWS AND THERE
IS ONE TV AND THE
IPAD JUST DIED?

DON’T NEGLECT educate, entertain, and returned at 7:00 p.m. after pretending like I don’t want to
YOUR WORK JOB . . . health-care all these kids. The knocking back a drink or 12 at be around for every minute of
I did a podcast to promote a sooner you accept the lack of the local bar. I wish when my it would be harder than what I
comedy special, and the host balance, the less unbalanced wife tried to hand me my am going through now. Having
asked me if I’d achieved the you’ll feel. daughter at 10:00 p.m. I could a third kid (or, heck, one)
perfect work/life balance. I look at her like, “Why are you creates mayhem—but there’s
laughed and answered that . . . OR YOUR HOME JOB trying to hand me a baby? I’m nothing about it that I want to
instead of holding the baby so My daughters are three of the a man. I don’t touch my kids miss. It is now 6:00 p.m. I’d like
that my wife could rest her coolest people I have ever until I hug them at their to say I’m going to take a nap
back, I was recording a met. (Technically, I don’t know weddings. Or give the for a few hours. But I’m not. The
podcast. I also don’t know how Asha well enough to say this, boy-child a firm handshake. older kids just got home from
to effectively be the dad who but things are looking up so Am I even pronouncing the park, so I’m going to hang
is in my kids’ lives “enough” far.) But yes, occasionally I that correctly? Baaaaaay with them before bedtime. It’s
while being the dad who is out wish I were one of those beeeeeee?” I can’t do it like Juno always says: “esdsds-
in the world earning “enough” 1950s-era dads who left the that way. Doing some dsdsdazazazartghnnmjkszxcd
money to feed, house, clothe, house at 8:30 a.m. and faux-’50s-dad thing and eertghyjcvdfgbhhjjkkk,ll.”

32
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
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 NUTRITION

ANG MO
YOUR TOFU
Tofu is good for your health.
But is it good for your
tastebuds too?

“It’s chalky. It’s tasteless. What’s the

point?” Minh Tsai says confidentially,
getting up close, almost whispering, “I
don’t blame you for not loving it.”

TEXT TODD KLIMAN

PHOTOS ALE X FARNUM

34
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 Which is just about the last
thing that I am expecting to
hear as I’m standing on the
humming floor of Hodo, Tsai’s
bustling tofu-production
facility in Oakland’s
warehouse district. Tsai leads
me, in white jacket, hairnet,
and scrubs, on a tour. I see the
high-grade soybeans he uses
(harvested exclusively from
the American Midwest). I
witness a process almost like
cheese making that he has
ingeniously adapted into a
hybrid operation, part
mechanical and part
hands-on. He tells me that
Hodo ships approximately
22,700kg of tofu products
each day.
Along the way, Tsai doles
out samples, pinching off
pieces from the production
line—tofu both firm and soft,
tofu transformed into nuggets,
tofu fashioned into chewy
strips. At one point, popping a
taste of warm, fresh-from-the-
vat tofu into my mouth, he
offers up some tasting notes.
Nutty, he says. Complex.
For sure, the nuttiest, most
complex firm tofu I’ve ever
had. But do I dare tell him that
I don’t love it?
It tastes more like a
substitute for something, I say.
Tsai nods, undaunted, and
takes me to the room where
he makes yuba, the thin layer
that forms atop the soy milk
as it cooks, sort of like the skin
that develops on a pudding.
“I call yuba the gateway
drug for tofu,” Tsai says, using
a small knife to cut into one of
the rectangular pans of yuba
that have been set up in rows,
not unlike the developing
pans in a photographer’s
dark- room. The process
creates a tofu product that’s
denser in protein (21 grams in
85 grams versus firm tofu’s 14).
Tsai holds out to me what
looks like a wad of chewed,
dun-coloured gum. The skin,
almost halfway between solid
and liquid, collapses into his
palm. Go ahead, he says,
offering me a taste. The
implication is not lost on me: I
am going to have you eating
out of the palm of my hand.
And so he does. The yuba is
not like any tofu I’ve ever
eaten: luscious, creamy, more
like a bundle of warm, freshly
made mozzarella. Tsai, smiling
but dead-eyed, and sounding
more like a futuristic tech titan
than the maker of an ancient
soy product, says solemnly:
“So you have seen now what is
possible.”
I’m not a tofu hater. Hate
implies disdain or animosity.
I’m indifferent to the stuff. Tofu
just is—neither good nor bad,
neither memorable nor
offensive. I don’t doubt this is a
position born of ignorance, looking to take a personal
but I would argue that that stand against agribusiness, if
ignorance is born of a lack of you wanted to abstain from
tradition, of context. THIS IS A the ills of carnivores, tofu was
America has never been MOCKINGBIRD a convenient vehicle, a kind of
what you would call a culinary conscientious
tofu-making country even
SANDWICH AT objection. In this ideological
though Asian cultures have HAWKING BIRD, A context, it was almost
been producing it for more FRIED CHICKEN unseemly to suggest that,
than a thousand years. Its well, tofu didn’t taste all that
history in the U. S. begins
(AND TOFU!) JOINT great. Flavour? How about the
properly in the 1970s, says IN OAKLAND. IT’S flavour of the resistance?
Tara McHugh, Ph.D., a food DRESSED WITH Since the ’70s, tofu making
technologist and researcher has become more
at the USDA. This was
SOME CABBAGE widespread, so it is no
around the time when SLAW AND surprise that the quality has
eco-consciousness was CHARRED CHILI become better and better.
ascendant, when plant-based JAM. AND OH YES, And it’s turning up in
eating went from the fast-food burgers and
margins to the mainstream. IT WILL SHIFT milkshakes and even
It was not deliciousness that YOUR ENTIRE becoming, of all things, a
accounted for its relatively PERSPECTIVE ON processed foodstuff—Tofutti, a
rapid adoption in the U. S. It mass-market brand that
was politics. Tofu was not
TOFU. makes dairy-free “ice cream.”
meat. It did not come from Not even the Internet-fuelled
factory farms. If you were rumour that the
35
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 NUTRITION

AMATRICIANA
“PASTA”
WITH YUBA
Recipe by Stuart Brioza,
chef/co-owner of State Bird
Provisions in San Francisco

• 3 tbsp unsalted butter

• 57g guanciale or
pancetta, diced
• 1⁄4 tsp crushed red-
pepper flakes
• 1 medium garlic clove,
thinly sliced
• 227g yuba, sheets unfolded,
sliced into 6-by-1-inch strips,
rinsed, drained, and patted
dry 454g heirloom tomatoes,
halved and grated, skins
discarded 85g pecorino,
finely grated, plus more
for garnishing
• 12 large basil leaves
• 10 cherry tomatoes,
preferably a variety of
colours and shapes, halved
• 1 tbsp olive oil

IF YOU REGARD 1. In a large pan over medium

TOFU ONLY AS A
LACKLUSTER
SUBSTITUE FOR
MEAT, IT’S TIME TO
OPEN YOUR MIND
SO THAT TSAI CAN
THEN BLOW IT.
phytoestrogens in tofu would
lead to a condition called
gynaecomastia (that’s man
boobs to you and me) has
slowed its reemergence.
“It’s time to take back tofu,”
Tsai tells me over lunch the
day after I met him at the
factory. Take it back? “Take it
back from the hippies and the
politics,” he says. In other
words, if you regard tofu only
as a lacklustre substitute for
meat, if it is synonymous in
your imagination with co-ops
and communes, if you
heat, add 1 tbsp butter and
the guanciale. Cook until the
guanciale begins to brown,
2 to 3 minutes. Add the red-
pepper flakes and garlic.
Cook until aromatic, 1 to
2 minutes.
2. Add the yuba and 1 tbsp
butter; sauté until the yuba
starts to brown, about 3
minutes. Add the grated
tomato and last 1 tbsp butter.
Sauté until saucy, about
1 minute.
3. Add the pecorino, lift the
pan off the heat, stir in the
basil and cherry tomatoes,
season with salt and pepper,
drizzle with olive oil, garnish
with pecorino, and serve.
Feeds 3
Per serving: 501 calories,
32g protein, 20g carbs
(6g fibre), 33g fat

36
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
assume it to be solely the
province of Asian cuisines,
then Tsai’s asking you—yes,
you—to open your mind so
that he can then blow it. “Let’s
just make it delicious,” he
says. “It is delicious.”
Tsai, a former investment
banker and management
consultant who started his
tofu business with little more
than a method and a story,
began selling his handmade
product at farmers markets in
the Bay Area 15 years ago. He
refined his method, he tells
me, by tasting every brand he
could get his hands on. It
didn’t take him long to realise
what was missing: flavours. “I
wanted to make a tofu that
has flavours. To achieve
flavours, I needed higher
protein and fat in the
soybeans.” That meant
developing a process
whereby he could produce a
much thicker soy milk. A
thicker soy milk means a
higher-protein tofu, which
results in a richer, creamier
flavour and a texture with
more chew. Today, the Hodo
factory churns out 16
products, with 20 expected by
next year. This past February,
in San Francisco, Tsai
convened an event called Tofu
Evolved. Yes, a tofu
symposium—only in San
Francisco—where he spoke
eloquently and passionately
about tofu as a potential force
in a food future that will be
greener and cleaner.
Then, several months later,
he changed the name of his
company from Hodo Soy to
Hodo—thereby removing from
the brand any reference to the
one ingredient without which
tofu does not exist. The
change came in advance of a
market push in which Tsai
brought his line of packaged
tofu products—among them
yuba sesame noodles, tofu
nuggets, and the same firm
tofu blocks that, yes, Chipotle
currently crumbles up into its
vegan sofritas—to Whole
Foods. But how much of “new
tofu” was hype? I decided to
let my taste buds decide.
In the days after touring the
Hodo plant with Tsai, I do
something I have never
done—something I have never
wanted to do: I gorge myself
on tofu. Now, I have gone on
barbecue benders and burger
benders, and I have spent
weeks chasing the best pizza,
kebabs, and chocolate-chip
cookies. But I’ve never eaten
tofu morning, noon, and night.
Tofu fast food and tofu fine
dining. I feel like I’m shooting
some foodie buddy movie,
with Tsai shotgun.
As eager as I am to see if,
finally, I can be made to like
tofu, Tsai is eager too.
Because if I do like it, then that
means that maybe the vision
he is banking on is not some
dream, it is real.
Over the past few years, Tsai
has cultivated relationships
with some of San Francisco’s
best and most ambitious
chefs, and he has arranged,
with my approval, a series of
demo meals with his most
ardent adopters to prove to
me not just that a wide variety
of applications is possible but
also that tofu is not what I
think it is. The chefs, for their
part, are happy to play along.
When I meet with Stuart
Brioza, executive chef of State
Bird Provisions and the
Progress, a modern-American
restaurant in San Francisco,
it’s a late-afternoon lunch
between shifts. With his staff
in the throes of dinner prep,
WAIT, ISN’T
SOY BAD FOR
YOU?
Nope. It’s actually pretty healthful
for you, according to the latest
science.Here are three benefits
of the soybean.
1. It’s a good source
of protein.
A half block of firm tofu contains
28 grams of protein. By compari-
son, 1⁄2 cup of chopped roasted
chicken breast has 22 grams.
Among active people, those with
higher intakes of protein, regard-
less of whether it was animal or
plant-based, had a 35 percent
lower risk of functional physical
decline as they aged than those
who ate the least protein—so
found a 2018 study by Boston
University researchers.
2. It may fight diabetes.
People who consumed more
isoflavones, found in tofu and
soy milk, had an 11 percent lower
risk of type 2 diabetes than
those who didn’t eat much,
according to a 2017 study by Har-
vard researchers. One reason:
Isoflavones may improve glu-
cose tolerance and blood lipids,
markers of diabetes.
3. It could protect
your prostate.
Men whose diet included soy
foods had a 29 percent reduced
risk of developing prostate can-
cer, according to a 2018 meta-
analysis in Nutrients. Again,
thank isoflavones, such as
genistein and daidzein, which
the scientists think may disrupt
the development of prostate
cancer.
4. But what about low sperm
count and man boobs?
Back in the 2000s, a few small
studies and rodent research
suggested that the phytoestro-
gens in soy products could dis-
rupt hormones. Several news
outlets may have overblown
those findings. “Such a link has
never been substantiated in
human studies,” says Qi Sun,
M.D., an assistant professor in
the Department of Nutrition at
Harvard University. “I don’t think
this is a concern at all.”
the chef slips mischievously
into the kitchen to show off his
yuba game, taking the same
thin, chewy sheets I’d sampled
at the factory and
accessorising them with
smoked black cod, spring
peas, and a black-butter
ponzu. Two bites in and I
forget entirely that I’m eating
tofu.
I’m still trying to process
just what it is I’m eating,
because there is no mistaking
it for a substitute, when this
highly decorated executive
chef who once lived and
cooked in Italy makes a
startling pronouncement. Not
only is his version of
amatriciana, made with thin
strips cut from Hodo’s tofu
sheets, just as good as an
amatriciana made with, say,
pappardelle. Not only is it a
convincing substitute that
surprises your palate, he says.
No, Brioza says, his version of
amatriciana made with yuba
is, in fact, better.
I wrinkle my brow.
“Seriously—much better,”
Brioza insists. Because of the
chew of the yuba and the
texture; the way the
Roman-inspired sauce, a rich,
zesty mix of tomatoes, onions,
and guanciale (salt-cured
pork), clings to it. He has a
point.
Later that night, still buzzing
from my eye- and
palate-opening encounter
with Brioza, I have dinner at
Mister Jiu’s, a modern Chinese
restaurant in the
red-lantern-strewn heart of
San Francisco’s Chinatown.
Given the restaurant’s MO, I’m
expecting more traditional
preparations of tofu from chef
and owner Brandon Jew. And
there are a number of them,
but then, in the middle of the
37
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 NUTRITION

meal, chef Jew picks up make the connection visceral

Brioza’s pasta theme and and immediate is to fry those
ASPARAGUS explores it with the same same strips of yuba until
AND TOFU passion.
If I didn’t know any better, I
golden, achieving a
chewy-crunchy texture
“GRIBICHE” would assume the dish Jew reminiscent of both pasta and
sends to my table is a pasta, snack chips, then dousing
Recipe by Kim Alter, chef/owner
specifically maltagliati, the TRADITIONALLY, them with a variation on a
of Nightbird in San Francisco Emilia-Romagna classic of GRIBICHE IS A Caesar dressing, made with
torn and irregular rags of miso, Parmesan, egg yolks,
• 1 (454g) block firm tofu, noodle, here topped, lustily, RICH SAUCE BUILT garlic, and Dijon. East meets
diced small with morels, duck egg, and FROM HARD- West seamlessly, and
• 1 small shallot, diced small garlic scapes. BOILED EGGS. thrillingly.
• 1⁄4 cup chives, chopped Another night, I visit The chefs, it’s clear, adore
• 1⁄4 cup fresh parsley, Nightbird, a cosy
NIGHTBIRD’S SPIN yuba; I adore yuba. It’s hard
chopped tasting-menu haunt in the (BELOW) USES not to. But yuba is only one
• Zest and juice from 2 lemons Hayes Valley neighbourhood. FIRM TOFU, AND part of the tofu universe.
The chef, Kim Alter, is in Determined to prove to me
1 tsp fish sauce
• 1 small garlic clove, minced league with Brioza and Jew,
LIGHTENS UP A that block tofu, the more
• 1 thai chile or 1 ⁄ 2 jalapeño, both in trying to open up their SIMPLE SALAD. traditional form you’re used to
seeded already adventuresome IT’S A BRUNCH seeing in supermarkets, can
customers to the idea that also be a stand-alone product,
• 1 bunch asparagus, trimmed
yuba is not necessarily Asian
THAT WON’T BOG Tsai takes me to James
• 1 tsp olive oil 2 cups arugula
• 4 fried eggs and in turning to pasta as the YOU DOWN. Syhabout’s Hawking Bird, in
preferred point of entry. Oakland, a determinedly
1. In a large bowl, mix the tofu, One of her favourite ways to unslick fast-casual,
shallots, chives, parsley, zest
and juice from 1 lemon, fish
sauce, garlic, and chile.
Marinate in the fridge for at
least 2 hours or as long as
2 days.
2. Preheat your oven to 177°C.
On a large baking sheet,
toss the asparagus with
1 tsp olive oil and a big pinch
of sea salt. Roast the
asparagus until it’s tender
enough to pierce with a fork,
about 3 to 5 minutes.
3. To serve, divide the
asparagus among 4 plates.
Top with equal portions of
the tofu mixture. Garnish
with the arugula, a drizzle
of olive oil, and a fried egg.
Feeds 4

Per serving: 197 calories,

18g protein, 7g carbs (2g fibre),
11g fat

38
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9

fried-chicken-centric
restaurant that looks out onto
Telegraph Avenue.
Tsai stages a test of two
sandwiches on the menu. One
is a chicken sandwich, the
other a slab of firm Hodo tofu
that’s been fried to resemble a
chicken sandwich.
“Well?” Tsai asks after I’ve
downed several bites of each.
I’m surprised to hear myself
say that I prefer the tofu to the
chicken. Somehow the actual
chicken gets in the way of the
deliciously fried exterior, while
the tofu, being cleaner, does
not.
Seeing me polish it off, Tsai
is exultant. To him, love of the
sandwich is yet more proof of
what he has been talking
about for days, that tofu is not
a substitute but the thing
itself, that it need not be in an
Asian dish to be tasty, that it
can go high and low.
True enough, and yet what
does it say, I wonder, that I
only really like the tofu when I
think I’m eating something
else? I’ll take it, Tsai says. He
smiles. “Baby steps.”
After my tofu crawl, I’m
determined to apply the
lessons I’ve learned at home. I
make a decent dish with firm
tofu, sesame oil, chopped
cucumber and celery,
rice-wine vinegar, and
Sriracha. Thinking back to
chefs Jew and Brioza, I heat up
leftover marinara, tear in
some yuba, toss everything,
grate on some fresh
Parmesan, add a few dollops
of ricotta, drizzle on some
olive oil, and sprinkle with salt
and pepper. It’s good—and, for
a second, I even entertain
thoughts of making it for
friends. Would I lie to them
about what it is, or would I tell
them, but only after let- ting
them think it’s something
else? The latter, definitely the
latter. Baby steps.
BREAKFAST
TACOS
Recipe by Tara Lazar,
chef of F10 Creative in Palm
Springs, California
• 1 tsp olive oil
• 1 medium shallot, minced
• 1 (397g) block firm tofu,
rinsed, drained, patted dry,
and crumbled into small
pieces
• 1⁄2 tsp turmeric
• 1⁄4 cup unsweetened
almond milk
• 6 small corn tortillas,
warmed
• 1⁄2 avocado, sliced
• 1 scallion, thinly sliced
• 3 radishes, thinly sliced
• Hot sauce
1. In a large pan over medium-
high heat, add the olive oil
and shallots. Cook, stirring,
until the shallots are
translucent, about 1 minute.
Add the tofu and cook,
stirring now and then, until
the tofu begins to brown,
about 3 minutes. Add the
turmeric and 1⁄4 tsp sea
salt and stir until well
incorporated. Add the
almond milk and cook,
stirring occasionally, until
creamy, about 2 minutes.
Season to taste with
additional salt, if needed.
2. Divide the tofu among the
tortillas and top with the
avocado, scallion, radishes,
and hot sauce. Serve
immediately. Feeds 2
Per serving: 458 calories,
25g protein, 53g carbs
(9g fibre), 19g fat
39
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 NUTRITION

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45
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 GROOMING FAST FIXES
Lose Those
physiological peak of
occurrence is at puberty
between the ages of 10 and
Manboobs 16 years.”
“Gynecomastia is defined
as a benign proliferation of
IF YOU HAVE GYNECOMASTIA — glandular tissue of the
THE MEDICAL TERM FOR “MAN breast in males, resulting in
BOOBS” — YOU’RE FAR FROM ALONE. a concentric enlargement of
one or both breasts. The
HERE’S HOW TO LOSE ‘EM IF THE
most common cause of
WORKOUTS AREN’T HELPING. gynecomastia is
physiological with no
specific identifiable factor.
However, it can also be
caused by hormone
imbalance, drugs and
medical illness such as
tumours, liver disorders and
others,” Dr Puah shares.
In many cases, losing
weight or taking
prescription medication can
help reduce the appearance
of breasts. But surgery is
one of the more permanent
ways to treat the condition.
That’s why many guys are
In fact, an estimated 30% of “Gynecomastia is frequent opting for the procedure,
men experience during three phases in the says Marwan Khalifeh, a US
gynecomastia in their age distribution curve: the cosmetic surgeon.
lifetime, according to a 2014 neonatal period, pubertal “They want to migrate
study. In Singapore, Dr Ivan period and adulthood”, he toward what’s considered
Puah, a medical aesthetic shares, adding: ” The the ideal male figure, which
doctor at Amaris B with 21 prevalence of asymptomatic does not include
years of clinical practice, gynecomastia in neonates is overdeveloped breasts,”
shares that it’s pretty estimated to be between 60 Khalifeh told the Chicago
common in Singapore too. and 90% . The second Tribune.
46
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
If you have gynecomastia
and you’re thinking about
going under the knife for
breast reduction surgery or
any other type of procedure,
make sure to do your
research.
“The most important
factor in plastic surgery –
the one that determines
your safety and outcome – is
your choice of plastic
surgeon,” says Janis. “Get a
second and third opinion.
Review before and after
pictures. And find a plastic
surgeon that listens well
and communicates clearly.”
You should also find out
about the doctor’s
experience in treating your
condition, adds Dr Puah, as
well as treatment options
offered that best suit your
needs.
“And don’t forget about
the after-care treatment
available to ensure a good
recovery”, he concludes.
IN MANY CASES,
LOSING WEIGHT
OR TAKING
PRESCRIPTION
MEDICATION CAN
HELP REDUCE THE
APPEARANCE OF
BREASTS. BUT
SURGERY IS ONE
OF THE MORE
PERMANENT WAYS
TO TREAT THE
TEXT TED LANE
CONDITION.
PHOTO 123RF
 T R A I N E R

ONE DUMBBELL,
10 WORKOUTS
PT MUSCLE ONE PIECE OF EQUIPMENT IS ALL
YOU NEED TO STRENGTHEN YOUR CORE. 50
PHOTO(MAIN) MASTERFILE

66 NUTRITION SHAKE IT UP GET ALL THE IMPORTANT NUTRIENTS YOU NEED IN ONE EASY-TO-DRINK PACKAGE.
58 FITNESS SWEDISH STRENGTH CROSSFIT ATHLETE AND PERSONAL TRAINER DANIEL DE SANCTIS SHARES
ABOUT WHAT IT TAKES TO GO FROM REGULAR GYM JUNKIE TO AN ELITE-LEVEL COMPETITOR. 62 WEIGHT LOSS
TRIMMING THE FAT AWAY RADIO PRODUCER ANDRE HOEDEN WAS FED UP WITH BEING OUT OF SHAPE. SEE HOW
HE GOT INSPIRED TO MAKE A CHANGE.

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J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 MUSCLE
OFFICE
MUSCLE
MADE
EASY
Stuck in the office all day? Get
your blood pumping with this
quick and easy workout that
will only take you 15 minutes.
You won’t even need to leave
the building to do it.
Sitting in the office all day is part of your job,
sure. But that doesn’t mean you should
literally just sit there all day.
A study published in the journal PLOS
One has found that sitting for long periods
is bad for you, and that reducing your
sedentary time by just 21 minutes a day can
help your health. By getting up to move,
participants in the study experienced
better health with lower blood sugar when
fasted, a reduced risk in heart health, and
maintained muscle mass in their legs.
Another study from the University
of Sydney also revealed that
sitting for over 11 hours a
day actually increases
48
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
your risk of dying earlier, so it’s
definitely important to keep
yourself active instead of being
lazy.
“That morning walk or trip to the
gym is still necessary, but it’s also
important to avoid prolonged
sitting. Our results suggest the
time people spend sitting at home,
work and in traffic should be
reduced by standing or walking
more,” said study lead Dr Hidde van
der Ploeg.
What’s more, the World Health
Organization (WHO) has stated that
physical inactivity is the fourth
leading risk factor for global
mortality (accounting for 6 percent
of deaths globally), while being
obesity and being overweight are
responsible for 5 percent of global
mortality.
To counter this, you should aim
to achieve 150 minutes of
moderate to vigorous physical
activities (MVPA) a week to combat
the negative effects of inactivity in
the long run. By engaging in
moderate to vigorous activities for
this recommended amount of
time, such as brisk walking or
playing a game of soccer, staying
fit and healthy despite a busy work
schedule won’t be a problem at all.
So what can you do to get
yourself going? The easiest way to
start is by making full use of your
lunch break. Don’t worry; you’ll still
have time for a bite. All you need is
15 minutes to get your blood
pumping and heart racing, and you
TEXT GILBERT WONG
can do this with stuff you can find
in your office easily.
PHOTO(MIAN)
123RF
The Workout
Perform each exercise for
45 seconds with 15 seconds
of rest in between moves.
Perform 3 sets.

1. SQUATS WITH MINERAL

WATER BOTTLE CARTONS Perform a push-up with your
Works your arms, left hand on the paper and
quadriceps, hamstrings, right hand on the ground.
glutes Then, from this starting
position, lift your right hand 5. WALL SITS
and place it beside your left Works your quadriceps
hand on top of the paper. Then and core
move your left hand down to
the floor so your hands are
shoulder-width apart again.
Perform another push-up.
That’s 1 rep.

4. CHAIR DIPS
Works your triceps and core

Sprint up the stairs as fast as

possible, landing on every
step. Slowly jog back to the
start.

3. ALTERNATING PUSH-
UPS WITH PHOTOCOPYING
MACHINE PAPER
Works your pectorals,
triceps and deltoids

Hug the box tight against

your chest like in a goblet
squat. Keep your back straight
and sit back, lowering your Slide your back down the
body into a squat. Return to a wall until your hips and knees
standing position. Your upper are at a 90-degree angle. Your
body should hardly move if shoulders, upper back, and
you’re using your legs, hips, back of your head should all be
and lower back as a unit. flat against the wall, and make
Place both hands on the sure to distribute your weight
edge of the chair behind you. evenly throughout both feet.
Lower your body until your From there, raise one leg until
2. STAIR SPRINTS arms are at a 90-degree angle. it’s parallel to the ground and
Works your arms, Push yourself back up and then return to your starting
quadriceps, hamstrings, straighten your arms back to position. Alternate between
glutes the starting position. both legs.

49
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 MUSCLE

A DUMB-
BELL IS ALL
YOU NEED
Training your core only
needs one dumbell and a
lot of dedication.

If you want to hone your six pack, you don’t

need a whole gym full of equipment. You
can use a bunch of gear if you really want
to — but you can carve your core pretty
well with just one dumbbell.
Bodyweight-only moves can be lacking,
too. Tons of guys think they’re working
their entire core with exercises like
hanging leg raises and mountain climbers
— but they’re primarily recruiting the
muscles in the midline of the abdominals,
the rectus abdominis, with that type of
workout. TEXT MARK BARROSO
They’re missing out on important gains
for the external and internal obliques,
which are important for lateral bending,
trunk rotation, and explosive force
production.
These 10 moves strike the perfect
PHOTO(MAIN) MASTERFILE

balance. They only require a single

dumbbell, and they directly target all of
the muscles of the abdominal wall and
lower back. Do these 10 exercises
anywhere to build core strength and
ensure you’re working every abs muscle
from every angle.

50
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
THE 1 DUMBBELL, SIX PACK ABS MOVES
Dumbbell Lean and Drag
How to Do It:
• Get into a push-up position
with the right hand holding
the dumbbell in a neutral
(palms facing the midline)
grip.
• Keeping the body in a
straight line, slide the
dumbbell directly down
towards the right leg, then
return it to the starting
position.
• Slide the dumbbell across
your body so it glides under
the left arm, then return to
the starting position.
• Slide the dumbbell
downwards and diagonally
towards the left ankle as you
raise your hips into a pike,
then, return to the starting
position.
ZTrainer Tip: Do five reps
(down, across, pike) on the
right side then use the
dumbbell on the left and
switch the directions.
Dumbbell Ab Slam
How to Do It:
• Lie supine (on your back) with knees bent at 90 degrees.
• Grab the dumbbell with both hands and straighten both
arms overhead and behind you so your upper arms are
against the floor.
• Do an explosive sit-up, bringing the dumbbell between your
legs and tapping it on the ground between your legs.
• Return the weight in an arc to the starting position.
ZTrainer Tip: This move is for increasing explosiveness in the
rectus abdominis. Don’t slam your back on the way down;
come up faster than you go down. Do 3 sets of 10 reps.
Dumbbell X-Up
How to Do It:
• Lie supine with both arms and legs extended and spread out in
the shape of an “X”.
• Grab the dumbbell with both hands and place it against the
ground above the left shoulder.
• Keeping the legs flush against the ground, brace your core and
bring the dumbbell from the left side of your body to the outside
of your right knee or ankle.
• Lower yourself back down and return the weight back to the
starting position.
• Repeat the motion, this time from right to left.
ZTrainer Tip: This move targets the obliques. Do 2 to 3 sets of
8 to 10 reps each side. Beginners can use no weight and just
tap the outside of their knee with their hand.
Dumbbell Burpee
How to Do It:
• Stand holding
the dumbbell
horizontally, with
one end in each
hand.
• Squat down with a
straight back, place
the dumbbell on the
ground, then jump
your feet back into
the top of push-up
position.
• Do a push-up, grab
the dumbbell again,
jump your feet back
towards your hands,
get into a low squat
and stand up.
ZTrainer Tip: 
To increase
difficulty, use a
9kg dumbbell.
Drag the weight
up your body and
press it overhead.
51
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 MUSCLE

Dumbbell Oblique Twist

How to Do It:
• Lie on your back with your
right leg straight and left leg
bent and flat against the
ground.
• Grab the dumbbell with both
hands and extend your arms
straight overhead.
• Keeping your arms straight,
do a sit-up until your torso is
upright.
• Rotate your core to the left,
keeping your arms straight
and dumbbell in the front of
you.
• Return your arms (and the
dumbbell) towards the
centre and lower yourself
back down to the starting
position.
• Repeat the motion to the
right.

ZTrainer Tip: This move

recruits the rectus
abdominis on the way up,
then the obliques when you
rotate. Don’t use too fast of a
tempo throughout the move.
Perform 8 reps on each side.

Dumbbell Superman Pass

How to Do It:
• Lie prone (on your stomach).
• Grab a light dumbbell at both ends with both arms extended in
front of you and slightly above the ground.
• Let go of the dumbbell with your left hand and using the right
hand, place it behind your lower back. Dumbbell Side Plank with Rotation
• Transfer the weight from the right to left hand and return the How to Do It:
weight to starting position (holding it both hands). • Place your right forearm on the ground and get into a side
forearm plank.
ZTrainer Tip: This move strengthens the lower back and • Grab the dumbbell with your left hand.
gluteus muscles while simultaneously increasing shoulder • Scoop the dumbbell underneath your torso then rotate
mobility. Do 2 sets of 8 passes from each direction. your left arm and dumbbell towards the ceiling.
• Pause for 1-2 seconds then go straight into the scooping
motion again.

ZTrainer Tip: Beginners should do this without weight.

Intermediate to advanced trainees should use a 10 to
15-pound dumbbell. Do 2 sets of 10 reps on each side.

52
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
Dumbbell Overhead Side Bend
How to Do It:
• Holding the dumbbell straight overhead in your left hand.
• Place the right hand on your right hip.
• Bend laterally to your right, keeping the left arm straight, until
you feel tension on the left external oblique.
• Return the weight to the starting position by reversing the
motion.

ZTrainer Tip: This move is a more challenging take on the

standard side bend since it requires the stabilizer muscles in
your trapezius and rotator cuff. The most weight you’ll need is
15 pounds. Do 3 sets of 10 bends on each side.
Dumbbell Kneeling Reach Over
How to Do It:
• Place your left knee on a mat and straighten your right leg to the
side.
• Grab a light dumbbell with your right hand and extend your left
hand straight out to the side, keeping the dumbbell above your
right shoulder.
• Dip your right elbow towards your right hip.
• Bring the dumbbell up and over your head to the left side of
your body until you feel tension in the right oblique.
• Return the weight back down towards the top of your shoulder.

ZTrainer Tip: Don’t use a dumbbell until you’ve tried this a few

times without weights. Keep your free arm straight and locked
into the same position (try not to lower or raise it). Do 3 sets of
10 reps on each side.

Dumbbell Ground and Pound

How to Do It:
• Kneel on a mat with your torso
upright. Grab a dumbbell using
a neutral grip in your right
hand.
• Hold the dumbbell next to your
face with the left hand in a
closed fist, protecting your
face.
• Punch downwards and across
your body (diagonally) with the
dumbbell while the left hand
stays protecting your face.
• Bring the dumbbell back to the
starting position. 

ZTrainer Tip: Don’t actually

touch the ground with the
weight. Rotate your core as you
punch and keep your eye gaze
downward throughout the set.
Repeat for 30 seconds
on each side.

53
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 FITNESS

5 FAST
explains Natalie Rizzo, MS, RD. medium banana will provide
“Another study suggests 400 mg or about 11 percent
that 12 ounces (355ml) of tart the daily value of potassium,”

FIXES FOR
cherry juice minimises the Rizzo recommends.
symptoms of exercise-
induced muscle damage after ROLL THAT FOAM!

SORE strength training,” she says.

“Many believe it’s because of
Take some time to give your
body some love—foam rolling

MUSCLES
the high levels of polyphenolic
compounds, including
flavonoids and anthocyanin,
Here’s how to get your present in tart cherry juice.”
Stock up, and have it at the
muscles back on track for ready when you get home
the next grind session. from the gym.
If it sounds too sour, go for
watermelon juice, instead. It
tastes great and it’s an ideal
electrolyte replenisher post-
workout. “A small
study suggests that drinking
500 ml, about 16 ounces, of
watermelon juice after an
intense workout may reduce
Working out feels best immediately after muscle soreness. Basically,
you’ve finished — when you’ve got that watermelon is rich in an
‘just accomplished something’ fatigue amino acid called l-Citrulline,
and you no longer feel like you’re gonna which has been known to help
hurl. with muscle soreness,”
Those effects start to feel worse as says Rizzo.
soon as mere hours after you’ve finished,
when you experience that can’t-walk EAT A BANANA
soreness and begin to question if you’ll Getting enough potassium in
ever make it to a gym again. That pain your diet can fight
can last for days, causes muscle tension, dehydration and muscle
can break the tension in the
muscles and fight soreness.
While it might hurt a bit while
you’re doing it, it’ll alleviate
pain and tightness down the
line, preventing future injury
and alleviating next-day pain.
To work a specific area
intensely, swap in a lacrosse
ball for a foam roller
says Charlee Atkins, CSCS,
SoulAnnex Instructor, Master
SoulCycle Instructor, and
Movement & Mobility
Specialist.
Atkins created the Le
Stretch class where
participants use lacrosse
THOSE EFFECTS
START TO FEEL
WORSE AS SOON
AS MERE HOURS
AFTER YOU’VE FIN-

TEXT ISADORA BAUM

and if you exercise through it, can cause cramps mid-workout, says
real muscle damage. Rizzo. “While the jury is still out ISHED, WHEN YOU
So what are you supposed to do when on whether potassium will
you’re always sore, but want to keep up prevent muscle soreness, it EXPERIENCE THAT
with your gym routine? Try incorporating definitely prevents post- CAN’T-WALK SORE-
some combination of the five tips below workout dehydration that can NESS AND BEGIN PHOTOS MASTERFILE

to sooth damaged muscles, repair tissue, cause severe muscle cramps

and boost relaxation and blood flow. after a workout,” she says.
TO QUESTION IF
They’ll speed up your recovery and ease It’s essential to include YOU’LL EVER MAKE
your muscle soreness, and get you back potassium-rich foods (like IT TO A GYM AGAIN.
into the gym sooner. bananas) in the diet to keep
your potassium levels high. “A
DRINK TART CHERRY JUICE
Montmorency tart cherry juice has long
been valued for its antioxidant properties,
and research suggests that it may
reduce muscle pain and weakness after
an intense strength training routine,

54
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 55
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 FITNESS

OR SOAK IN SALT WATER

In general, a hot bath post-
workout can make you feel
relaxed. “The hot
temperatures of the bath pulls
the toxins to the surface of the
skin. As the temperature of
the water starts to cool down,
the toxins flow out of the body
through the skin, and into the
water,” says Rebecca Lee, a
registered nurse in New York
City.
“Along with ridding toxins
from the body, a bath soothes
aches and pains, improves
circulation, and relaxes the
mind and body. Ingredients
that are great for adding to
your baths are baking soda,
Epsom salt, sea salt or
Himalayan salt, apple cider
balls as a form of self- easily do so in the shower. vinegar, and essential oil,” she
myofascial release on the “These types of contrast says.
knots within the muscles. “By showers, where you alternate Epsom, in particular, is
applying pressure at the knot,
THAT PAIN CAN the water as hot as you can beneficial for alleviating
the elastic fibres move from LAST FOR DAYS, handle for 20 to 30 seconds, soreness. “Epsom salt relieves
their bundled position back CAUSES MUSCLE and then turn it as cold as you muscle cramps and pain,
towards their true alignment. TENSION, AND IF can handle for 20 to 30 inflammation, aches,
We are then able to get into seconds,” will fight tension soreness, and it relaxes the
lengthening body positions YOU EXERCISE and improve blood flow, body and increases blood flow
with better alignment, THROUGH IT, says Structure House’s throughout the body,” she
restoring proper movement CAN CAUSE REAL Fitness Director, Dustin says. Why? It’s magnesium
patterns,” she says. Raymer, MS, CES, CHWC. sulphate. “Magnesium is a
The rolling also enhances
MUSCLE DAMAGE. Doing these alternations for natural muscle relaxer and in
flexibility and range of motion, about 10 or so rounds will be a salt form, it pulls excess
improves muscle imbalances, enough to have an effect, he water and lactic acid buildup
boosts blood circulation, and says. “Ideally, the water will get away from the injured tissues
reduces the risk of injury, she progressively hotter and and reduces swelling,” she
says. “The class focuses on colder the more you do this,” explains.
the top 3 hot spots for every he says. As you get more used After your next intense
body, from the active athletes to certain temperatures, strength training workout, fill
to the desk warriors: hips, increase the intensity. The your bathtub with warm (not
shoulders, and low back,” she idea is that you are creating hot) water and pour 2 cups of
explains. an external ‘pumping’ of the Epsom salt in. Soak for at least
blood by cooling muscles 15-20 minutes Do it up to 3
TURN YOUR SHOWER INTO (pushing blood out) and then times a week. Lee advises,
TORTURE heating muscles (pulling though, that Epsom salt baths
A great way to soothe achy blood back in). This should are not recommended for
muscles is to alternate bring fresh blood and people with heart conditions,
between hot and cold nutrients into the muscles for elevated blood pressure or
temperatures—which you can quicker recovery,” he explains. diabetes.

56
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 GEAR RUNNING SIDEKICKS

NEW YEAR, NEW SHOE

What better way to start off the new year than with
spectacular new kicks that are on the market right now?
1
1 2 3
MBT ON ASICS
GT 2 CLOUD X GEL-QUANTUM
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selected MBT at TripleFit’s $289, available
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MBT introduces With this shoe, Why choose

their most you’ll look great between
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2
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GT 2. This top- design is fantastic, a shoe provides
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a Jacquard upper ensures flawless with a full-length
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T E X T M U H A M M A D FA R H A N B IN A B D U L R A Z ID (M E N S H E A LT H .C O M . S G)
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utilises M-Flex a snug fit. An with upper

3
technology to adapt engineered mesh dimensions that
to your feet during is incorporated are systematically
the different stages into the upper, placed to provide
of a run. It also giving you support the ultimate
comes with without hindering support. Now,
PivotStrike in the your foot’s you can attain the
midsole, which movements. highest level of
allows you to propel A dual-density cushioning that
yourself forward sockliner, and will help you
with the greatest of new-generation through even the
ease. The Ortholite inner materials most challenging
insole also has round off this shoe of runs.
moisture wicking to guarantee
and anti-bacterial comfort that you
properties to can’t see, but will
prevent any foot definitely feel.
conditions from
developing.

57
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 FITNESS

SWEDISH
STRENGTH
Behind Daniel de Sanctis’ passion
and dedication in helping his clients
get in shape, is his desire to be as
strong and fit as he can possibly be.
From early aspirations of becoming a
professional ice hockey player, to
competing at a national level in
CrossFit, the TripleFit trainer
shares how he achieved
his super fit body.

DANIEL
AT
AGE 38,
95KG.

58
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9

When you think of Sweden,
you may think of IKEA, H&M,
and Zlatan Ibrahimovic. But it’s
not just affordable furniture
(and meatballs), cheap
clothes, and cocky footballers
that represent the
Scandinavian nation.
Centuries ago, there were the
fearsome Vikings of lore – tall,
strong, and bearded. And
although Daniel de Sanctis
may be missing the facial hair,
he certainly fits the bill when it
comes to being tall and
strong.
No one will blame you if you
feel a little intimidated by
Daniel when you first see him.
Standing at 1.90m tall and
weighing around 95kg, the
Swedish-born trainer from
TripleFit is every bit as
powerful as he looks, yet as
patient and nurturing as you
can expect as a trainer. Just
don’t expect any easy
workouts.
But the 38-year-old wasn’t
always at the peak of physical
fitness. In his teenage years,
PHOTOGRAPHY CHARLES CHUA
GROOMING FIONA LAU
training when he was 21 that
he started to get more serious
about getting in shape, and
2011 was the turning point in
Daniel’s fitness journey.
“A colleague of mine had
recently started CrossFit and
got strong really fast so I
thought I’d give it a try. The
first time I did it, I totally got
my a** kicked. Apparently I
wasn’t as fit as I thought I
was!” Daniel admits.
CrossFit was founded in
2000 by Greg Glassman and
Lauren Jenai, and since then,
it has exploded in popularity
all over the world. Famous for
its harsh and punishing
workouts of the day (WODs),
the sport incorporates moves
from various exercise
disciplines such as Olympic
weightlifting, calisthenics, and
high-intensity interval training.
As tough as the training
DANIEL AT
AGE 18, 75KG.
WHY
ARE WODS
NAMED
AFTER
GIRLS?
“I want to explain the workout
once and then give it a name. I
thought that anything that left
you flat on your back, looking
up at the sky asking ‘what just
happened to me?’ deserved a
female’s name. Workouts are
just like storms, they wreak
havoc on towns.”
– GREG GLASSMAN,
FOUNDER OF CROSSFIT
was, Daniel didn’t let that
discourage him. Once he got
serious, it didn’t take him long
to start competing in major
CrossFit events like Torso
Twisted in Sweden and the
Asia Championships after four
to five years of training.
“Torso Twisted is
considered to be one of the
toughest and heaviest
competitions in Sweden with
nine events in three days,”
Daniel recalls. “To be able to
handle that gave me a big
boost that I was doing the
right thing in my training!”
The Asia Championships
was also his first international
competition, and it gave him a
taste of the level of
competition the region had to
offer.
“I learned that the quality of
athletes here in Asia is very
good as well. I finished in 2nd

Daniel harboured ambitions of

going pro in another sport
altogether. “I wanted to be a
professional ice hockey
player, so I took it seriously
between the age of 15 and 16.”
OUTFIT ODLO

PATH TO ELITE FITNESS

As many regular guys would
TEXT GILBERT WONG

attest to, teenage dreams

STYLING SHEH

don’t always work out, and the

idea of ice hockey came and
went. It wasn’t until after
Daniel completed military

59
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 FITNESS

THE WOD:
GRACE
Can you beat Daniel?
“My favourite CrossFit work-
out is probably Heavy Grace.
It’s 10 clean and jerks at 100kg
for time. I did it in 1 min and 20
seconds”
Daniel prefers to do a heavy
variation of this popular WOD,
but if you want to try the regular
version, here’s what to do.

THE MOVE
30 clean and jerks for time

THE WEIGHT
Men: 60kg
Women: 45kg

CAN’T HIT
THOSE “I’ve never counted macros
NUMBERS in my life,” Daniel remarks.
YET? LIGHTEN “One of the good things about
doing high level CrossFit is
THE LOAD. that you can almost eat what
Beginner
you want.”
Men: 35kg
“Leading up to a
Women: 25kg
competition I try to eat a lot
Intermediate but also choose food with
Men: 50kg high quality. It all comes down
Women: 35kg to fuelling your workouts with
good nutrients,” he adds.
Due to the gruelling nature
of CrossFit workouts. Daniel
also takes a few different
place at the Sectionals (semi- supplements to help with
finals) and was happy with it,” recovery. His picks are vitamin
Daniel says. “It also reminded D to help with bone density
me that I needed to work more and his immune system,
on my endurance!” omega-3 fatty acids for his
Competing in such intense joints, and magnesium for
competitions means that muscle recovery.
Daniel has to train right and
eat right to be able to perform GOING TO THE NEXT LEVEL
at his best. It may surprise So, how does one get from
some that the personal trainer CrossFit novice to going head-
doesn’t exactly watch what he to-head with some of the
eats. fittest guys around?
“I TRY TO EAT A LOT
BUT ALSO CHOOSE
FOOD WITH HIGH
QUALITY. IT ALL
COMES DOWN TO
FUELLING YOUR
WORKOUTS WITH
GOOD NUTRIENTS.”
“There’s a big difference
from an average gym-goer to
how a CrossFit athlete trains,”
the Swede explains. “As a
CrossFit athlete, your training
volume is really big and with a
purpose. You work mostly by
following a program from a
coach that has periodization
and cycles with a specific goal
in mind.
“At the same time you are
constantly working on the
holes in your game! In broad
strokes it’s a lot of strength,
endurance and gymnastic
work,” he adds.
Everyone needs to start
somewhere, and to Daniel,
getting the right start in
CrossFit is as simple as
training at the right place with
the right people. “My main
advice to someone who wants
to start with CrossFit is to join
a CrossFit gym. It’s really
important to be taught by
people who can show you the
right way to do the different
movements,” he emphasises.
Even though Daniel will be
hitting 40 in the near future,
he has no plans to stop
competing.
“I’m planning to wait until I’m
40 in order to be in the 40 to
44 age bracket. But until then,
I wouldn’t mind doing team
competitions!”

60
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 GEAR GYM BAG HEROES

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it up really as well. Triple wow!
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61
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 WEIGHT LOSS

TAKING NAME:
Andre Hoeden
AGE: OCCUPATION:
ONE FM 91.3
TIME TAKEN:
3 Months

BACK
43
Executive Producer

CONTROL PREVIOUS WEIGHT:

92.4 KG
29% BODY FAT
CURRENT WEIGHT:
85 KG
22% BODY FAT
Staying in shape is an
uphill struggle for
most men after the
o
age of 40, and it’s no
different for ONE FM
91.3’s Andre Hoeden.
But when he returne ed
home from holiday
and his own weighin ng
scale didn’t recognisse
him, he knew it was
time for a drastic
change.

Andre Hoeden has had his

share of ups and downs in tthe
weight department over the e
years, and due to his busy

TEXT GILBERT WONG

schedule juggling work and d
family, keeping fit hasn’t been
the easiest endeavour. It
wasn’t until after returning
from a trip that he had a huge
wakeup call.
PHOTOGRAPHY CHARLES CHUA
LOCATION ACTIVE FITNESS

HIS MOTIVATION
“The day my weighing mac hine
didn’t recognise me was the
day I freaked out!” Andre
exclaimed. “I went on a holiday
and when I came back and
stood on it, it asked me, ‘are
e

62
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
you a new user?’ That’s when I
knew I had to do something.”
Andre had gained 12kg on
his trip, bringing him to over
92kg. After trying his best to
start his own workout regime,
the ONE FM Executive
Producer decided he needed
some professional help to
start shedding weight.
HOW DID
YOUR TRAINER HELP?
It was difficult to manage
training and nutrition alone.
Having a trainer to keep
Andre in line with his
workouts and diet was
one of the key factors that
helped him lose as much
weight as he did.
Andre got in touch with
Timothy Felix, Chief Trainer
at Active Fitness, and began
to see progress gradually
by simply being accountable
for his workouts as well as
his nutrition.
“I had to send photos
of whatever I ate to Tim,”
Andre laughs. “Some days
he wasn’t impressed!”
WHAT WAS DONE?
Timothy focused on body
recomposition, which
aimed to transform the
physique by gaining muscle
and losing fat. In three
months, Andre managed to
lose around 8kg thanks to
Timothy’s help.
“Every workout we did was
a full body workout,” Timothy
explains. “Every big muscle
group was hit.”
“The added cardio helped
as well, as it’s something I
wouldn’t normally do on my
own,” Andre adds. “Tim made
sure I did my treadmill
workouts and spinning.”
WHAT DID YOU EAT?
Timothy helped Andre with ANDRE’S WORKOUT(3-4 SETS X 15-20 REPS)
his food choices to get the
right macronutrients in his SPINNING (50 MIN) DUMBBELL PRESS
diet. This meant going for
healthier protein sources and
complex carbohydrates.
“I ate a lot of chicken breast
and salmon along with lots of
salad,” Andre recounts.
“Also, I had fish soup because
when you go to the coffee
shop, you can’t find healthy
chicken breast or grilled MEDICINE BALL RUSSIAN TWISTS CABLE CROSSOVERS
salmon easily.”
The 43-year-old also
mentions that it was the first
time he’s had to take
supplements.
“I was one of those guys
that thought, ‘no way I’m
taking supplements, I’m
young enough and can eat
enough good food.’ But that BATTLE ROPES (1 MIN X 3-4 ROUNDS) TRAP BAR DEADLIFT
didn’t happen,” Andre admits.
The main thing that helped
him were Branched-Chain
Amino Acids (BCAAs) as it
helped him recover more
quickly and not feel as sore.
ARE YOU HAPPY WITH
THE RESULTS?
EZ BAR BICEP CURLS
“I’m very happy with the
direction of the results,” says
the father of three. “My target
is 80kg and I’m already at
85kg down from over 92kg.
So I’m definitely headed in
the right direction.”
“We knew Andre wasn’t
getting a six-pack in three
months,” says Timothy. “But
we were able to make visible
changes. WHAT ANDRE ATE
For Andre, his weight loss
journey isn’t over yet, and he’s
determined to lose the
SALMON
remaining 5kg. CHICKEN BREAST
T
“This has been quite an
experience,” says Andre.
FISH SOUP
“But I’m not gonna stop!”
63
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 WEIGHT LOSS

CHEAT
DAYS: YAY
OR NAY?
Everyone wants to cheat
on their diet sometimes.
But is it really okay?

I was talking to a client about

his health goals and weight
loss and he asked, “Can I
have cheat days?” I’ll admit my
feathers got a bit ruffled, mainly
because it’s a mindset that too
often leads to failure.
But his question deserved an
honest answer. Yes, you can
have cheat days. But the more
important question is: “Will
cheat days support or
sabotage your efforts?”
The definition of cheating
speaks to the trap that
“cheaters” often find
TEXT MICHAEL SMITH

themselves in: “to behave in a

dishonest way in order to get
what you want,” according to
the Cambridge English
Dictionary. So, to pull from that
definition...what do you want?
PHOTOS MASTERFILE

CHEAT DAYS CAN BE TRICKY,

BUT THEY DO OFFER SOME
BENEFITS.
When you restrict calories, your

64
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
metabolism can take a hit.
Cheat days may help kickstart
your metabolism to offset any
slowdowns. Splurging also can
satisfy those inevitable
cravings, helping you stay on
track long-term.
BUT CHEAT DAYS CAN BE THE
END OF YET ANOTHER
ATTEMPT TO LOSE WEIGHT.
Here’s why. The concept of
cheating equates with being on
a diet. The word “diet” has a
well-deserved negative
connotation. It’s all about
deprivation. Your mental
energy is focused on what
you can’t have, as opposed to
the new life you’re trying to
create. No wonder the little
child in us feels the need to
cheat. We want what we want,
and we want it now!
LET’S PLAY OUT WHAT TOO
OFTEN COMES FROM
CHEATING.
You’re sailing along, pumped
about your weight loss, feeling
leaner and energetic. It’s time
to celebrate! Enter the “cheat
day.” What do you want? A juicy
cheeseburger with a large side
of fries? A slice of rich and
creamy cheesecake? As much
meat-lovers pizza as you can
possibly eat? It’s cheat day! You
can have them all. And you do,
because you can.
Then the next day rolls
around, and it’s time to get back
on track. The tantalising
flavours of yesterday are still
with you, lingering on your taste
buds. You meet the day with
every intention of being “good.”
But there’s no harm in just a
little more, right? And the
downward spiral continues,
turning a cheat day into a cheat
week, which leads to frustration
and giving up.
SO LET’S GET TO THE BOTTOM
OF WHAT’S GOING ON.
The first issue is your
relationship with food. You’re
categorising foods as either
“good” or “bad.” If you’re eating a
bad food, you’re being bad,
right? You’re bad for eating that
piece of cake. You tell yourself, “I
really must suck. I can’t do this.
It’s stupid to think I could. Oh,
screw it! I’ll start again
tomorrow.”
Then there’s your childhood.
For most of us, food was a
reward—or a punishment. You
did your chores? You get a
YES, YOU CAN cupcake! You did your
HAVE CHEAT homework? Chicken fingers
DAYS. BUT THE and French fries it is! You didn’t
eat your green beans? No ice
MORE IMPORTANT cream for you! How is the cheat
QUESTION IS:  day any different? The
“WILL CHEAT punishment is the “diet.”
DAYS SUPPORT OR WHY THEN, DID I TELL MY
SABOTAGE YOUR CLIENT THAT CHEAT
EFFORTS?” DAYS CAN BE A GOOD
WEIGHT LOSS TACTIC?
Because done mindfully, they
can support your weight loss
journey. I tried a program a few
years ago that involved a cheat
day, and I made the best of that
one day each and every week.
But here’s the catch:
Successfully incorporating
cheat days into your weight
loss plan demands you have a
healthy relationship with food
in the first place. You must
recognise that it’s fuel for your
body. Not that you can’t love
it—you can, but you have to be
in control of that piece of
cheesecake, not the other way
around.
The second critical
component of a successful
cheat day is when you’re “on”—
i.e., when you’re being “good”—
you have to be 100% on. I was
putting lemon juice on my
salad for dressing. I was being
vigilant about portion sizes. I
wasn’t eating one little nibble of
any high-calorie, off-plan food
the other six days of the week.
You get the idea.
SO IS A CHEAT DAY RIGHT
FOR YOU?
Yes—but only, and I mean only,
if you can do the following
things:
• keep guilt and negativity out
of the picture
• limit your cheat day to a day
(not another bite of “bad”
food on other days)
• pick yourself right back up
after a cheat day and never
look back
Can you do that? If not, don’t
cheat—or sabotage—
yourself. Find another strategy
that works for you.
65
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 NUTRITION

SHAKE IT
UP IN 2019
To ensure that your workout
goes smoothly this year.

Smoothies are a great way to get a

nutrient-packed meal or snack, stat.
They provide everything you need
— protein, healthy fats, vegetables,
and fruits — all in one convenient
package.
“Smoothies make for a convenient,
portable, and easy meal (or snack)
with no cooking skills required,” says
sports dietitian Marni Sumbal, MS,
CSSD and author of Essential Sports
Nutrition: A Guide to Optimal
Performance for Every Active Person.
“Overall, the drink can be a compact
way to obtain key nutrients that may

T E X T A L I E AV E S & M AT T HE W K A DE Y
be otherwise lacking in your daily diet
and to also quickly give your body
what it needs to maximise the
recovery response after a workout.”
While drinks from smoothie stores
can often contain a bazillion calories
and tons of sugar, it’s easy to make a
healthy smoothie healthy if you’re
opting for the DIY approach. The
flavour possibilities are endless, but
PHOTOS MASTERFILE

these TK protein-rich mash-ups

guarantee you’ll be well on your way
to some happy slurping. For each
recipe, place the ingredients in the
order listed and blend until smooth.

66
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 1
STRAWBERRY BANANA SHAKE
Adding ground flax to this classic protein
shake provides you with extra fibre and
heart-healthy omega-3 fats, says Brian St.
Pierre, M.S., R.D., C.S.C.S., sports dietitian
and nutrition coach at Precision Nutrition.

Blend this:
12 oz water, milk, or yogurt
2 scoops vanilla or strawberry
flavoured protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax

490 calories, 55 g protein, 9 g fat, 47 g

carbs, 11 g fibre (accounts for using water as

SMOOTHIES the fluid instead of milk or yogurt)

ARE A GREAT
WAY TO GET A 2
NUTRIENT- CHOCOLATE PEANUT BUTTER
SMOOTHIE
PACKED MEAL Drink this for the perfect afternoon snack.
OR SNACK, STAT. It’s packed with protein, fibre, and
THEY PROVIDE antioxidants, and a nearly even amount
of carbs and fat. So it’s filling and tasty,
EVERYTHING says Men’s Health nutrition advisor Mike
YOU NEED — Roussell, and comes in at a very
PROTEIN, reasonable 347 calories.
HEALTHY FATS, Blend this:
VEGETABLES, Water as needed
AND FRUITS — 2 tbsp flaxmeal
1 tbsp unsweetened cocoa powder
ALL IN ONE CON- 1 tbsp natural peanut butter
VENIENT 1 scoop chocolate whey protein powder
PACKAGE.
347 calories, 33 g protein, 17 g fat,
19 g carbs, 9 g fibre

67
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 NUTRITION

68
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 3
BLUEBERRY BREAKFAST SMOOTHIE
438 calories, 34g protein, 50g carbs, 7g
fibre, 11g fat

This shake may be the definition of a

perfectly balanced breakfast. It has a
healthy 42-gram dose of protein, which
5
PB&J SMOOTHIE
will help you feel fuller the rest of the day, This smoothie tastes like everyone’s
Roussell says. favourite schoolyard sandwich (hold the
bread). Wheat germ is the stealth health
Blend this: food here, as it contains a wide range of
1 cup blueberries essential vitamins and minerals including
1/2 banana selenium, magnesium, phosphorus and
1 1/2 scoops protein powder thiamine.
2 tbsp walnuts
2 tbsp oats Blend this:
1 tbsp chia seeds 1 cup milk
1 scoop plain or vanilla protein powder
536 calories, 42 g protein, 59 g carbs, 12 g 2 tbsp wheat germ
fibre, 18 g fat 1 tbsp peanut butter
1 tsp honey

4
MOCHA SMOOTHIE
1/2 tsp vanilla extract
1 cup frozen strawberries

A study in the American Journal of 417 calories, 33g protein, 46g carbs, 6g

Clinical Nutrition found that men fibre, 15g fat
experienced an increase in perceived
fullness following the consumption of a
thick, lower calorie, dairy-based drink
than when they sipped a higher-calorie,
6
ORANGE CRUSH SMOOTHIE
thinner drink. Here’s a smoothie that Bugs Bunny would
To increase that feeling of fullness, hop into the kitchen for. Carrots and
pour this perky smoothie into a bowl and pineapple supply vitamin C to help keep
WHILE DRINKS then garnish with granola for crunch, and the sniffles at bay, while tahini infuses the
fresh raspberries for extra hunger-taming drink with a roasted sesame flavour.
FROM SMOOTHIE fibre. Pasteurised egg whites are perfectly
STORES CAN safe to go straight from carton to blender
OFTEN CONTAIN A Blend this: and offer an alternative source of protein
BAZILLION CALO- 1/4 cup milk – in fact, a 1/2 cup serving of liquid egg
1/2 cup plain Greek yogurt whites is about the equivalent of 3 large
RIES AND TONS 1 tbsp almond or peanut butter eggs, or nearly 15 grams of protein.
OF SUGAR, IT’S 1 pitted medjool date
EASY TO MAKE A 1 scoop chocolate or vanilla Blend this:
protein powder 3/4 cup coconut water or tap water
HEALTHY 1 tbsp cocoa powder 1/2 cup pasteurised liquid egg whites
SMOOTHIE 1 tsp instant espresso powder 1 medium carrot, peeled and chopped
HEALTHY IF 1/2 tsp vanilla extract 1 tbsp tahini
1/4 tsp ground cardamom 2 tsp chopped fresh ginger
YOU’RE OPTING 1 small frozen banana, chopped 1 tsp honey
FOR THE DIY 1 cup frozen pineapple cubes
APPROACH.

69
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 GE R D D ETS A VES U E ED

ve a ir
BA aco
s
c m t r
s ned r r
ro i W et
G T S: c l i t et p
So os Be m a y ve m e. All ou u
dt d s c y urr
E F R hose s w o T i e D ow yo
w
wa
wan
an an incrr di so
o d
maat Son s B
p f s enj m n

TE X T MUHD FAR
N

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M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9

READY FOR: Those who want
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M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
G EA R A ND GA DGE TS THAT GI VES YOU THE ED GE
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For more info, visit adidas.com.sg.
3
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J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 G EAR A ND G ADG E TS THAT GIVES YOU THE ED
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M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 DAILY UPDATES!
NEWS BITES!
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COOL BLOGS!

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 P r o d u c t s • P r o m o t i o n s • E v e n t s

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feathering technique, a
fruity, coloured pigment VERMOGEN GROUP Vermogen is more than just a simple car
is used to match your workshop. With complete car maintenance, 24/7 accident recovery
actual eyebrow colour to and repair, insurance claims and car leasing, it’s your one stop shop for
produce a natural look. everything car related. They have 2 large workshops in Singapore with
A pen-like device is also a team of 60 well-trained staff members equipped to handle any car
used to draw hair-like issues you might be facing in-house. What are you waiting for? Drive
strokes in the brows. For down to Tuas or Bukit Batok now and check it out now. For more info,
more info, visit www. visit their workshops at 1 Bukit Batok Crescent WCEGA Plaza
#04-54/55 S658064 and 44 Benoi Road Block B S629904, or
thomasde.com.
contact them at 6262 4620 or 9875 4947.

AUSTCHAM PADDLE CLUB Gear up for a spectacular dragon boating

experience with the Austcham Paddle Club. This year, you too can explore
and learn what it’s like to a dragon boater. From fitness to technique, the
club provides you with everything needed for this demanding yet rewarding
sport. If you simply want to dip your toes into the sport, they are having
a rookie day on 12th January. Don’t miss out on this opportunity of a
lifetime! You can RSVP with the club at austchampaddleclubsg@
gmail.com. Cost is $10 per person, including all equipment hire
and post-event refreshments.

TISSOT The Tissot PRS516 Alpine Limited Edition oozes class and
masculinity. The watch is designed with racing aesthetics in mind, with
bold blacks with blue accents eliciting the excitement of the Rally World
Championship. Motor sports enthusiasts and watch collectors alike will
TEXT

definitely want to get their hands on this special watch, limited to only
516 pieces. For more info, visit https://www.tissotwatches.com/
FARHAN

en-sg.

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M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 LONGINES If you love travelling, the Conquest V.H.P. GMT Flash Setting is
a must-have watch. Using innovative quartz technology, its smart “Flash
Setting” can automatically set the time using flash pulses from your
smartphone without using external connections like WiFi or Bluetooth.
You will never have to worry about missing a flight again. This steel
43-mm diameter watch has three-handed and chronographs and can
also display a second time zone on its blue dial, allowing you to check in
on Singapore’s time if needed. For more info, visit https://www.
longines.com/

THE NORTH FACE

This sporty, mid-cut variant of the modern and lightweight
Thermoball boot is perfect for your winter travels. It features the radical
Thermoball insulation, as well as a medial zipper for easy access. The
Icepick sole features temperature sensitive rubber lugs that harden for
increased traction, especially on icy terrain. $296, available at The
North Face stores at 313 @ Somerset, Marina Square, Paragon
and Ion Orchard.

KORDEL’S
Specially
formulated for men
aged 30 and above,
Kordel’s Testofen
Plus combines
testofen (a
scientifically
standardized
extract from the
fenugreek plant)
and panax ginseng.
This combination is
touted to be
nature’s solution to
help invigorate qi
flow, supporting
masculinity and
vitality for optimum
performance. .
Cambert (F.E.)
Pte Ltd, #14-06
Great World City
East Tower. For
more info, call
AMARIS B Acne might be a problem, but acne scars are also a big issue.
6775-0600, or
When your skin is desperately healing itself from acne, you may end up
e-mail kordels@
scarring your skin. If you have acne scars, don’t worry. PICO Acne Scars
cambert.com.sg.
Laser is here to save your skin. PICOCARE is an FDA-approved
picosecond laser treatment for acne scars and reduction of pore size.
Amaris B Clinic’s PICO Acne Scars Laser specialises in treating targeted
areas without damaging the skin, so you can recover faster.
For more info, visit the clinic at 140 Arab Street, or call 6536-4211.

77
J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
 P r o d u c t s • P r o m o t i o n s • E v e n t s

SWATCH If you’re
looking for something
sleek, slim, and
sophisticated, then look
no further than the
Swatch SKIN Irony
collection. At just 5.8
mm high, Swatch has
created the first metallic
version of its slimmest
watch line. Featuring
meticulously brushed
and polished stainless TRIPLEFIT Priding itself as Singapore’s ultimate fitness performance
steel wrapped in and retail hub, the lifestyle and sports company Triple Group opened
vintage-feeling metals, TripleFit, a one-stop destination for fitness aficionados. Their downtown
rough and classic space not only houses a gym which offers a wide range of group
leather as well as soft exercise training fitness programmes like High Interval Intensity Training,
silicone, this new Yoga and Bootcamps, it also includes a retail zone which carries the
collection will certainly latest range of active wear and sports fashion from well-renowned
be a head-turner thanks brands worldwide. Furthermore, their group exercise training is
to its simple and incorporated with top-class fitness technology, which will help members
minimalistic aesthetic. reach new realms of fitness levels. Located at #02-63, Milennia Walk.
For more info, visit The gym’s opening hours: 6.45am – 930pm on weekdays and 8am
https://www.swatch. – 8pm on weekends; the retail section opens from 11am and closes
com/en_sg/
at 8pm on weekdays and 10pm on weekends.

JONSSON PROTEIN SUNRIDER SunFit

Protein forms 91% of our hair Protein Plus will not
structure – it is the greatest only give you the
contributor towards having protein boost
thick, lustrous hair. A lack of you’ll need, it’s also
protein in your hair follicles vegan-friendly. This
may cause your hair to 100 percent vegan
become frail, brittle, and formula contains a
lifeless. With Jonsson’s VE power-packed blend
Protein® treatment, you can of plant proteins, with
regain thick, healthy hair by all nine of the
replenishing the natural essential amino
protein content in your hair. acids—including
Unlike most protein branched-chain
treatments where protein amino acids
molecules used have a high (BCAAs)—needed to
molecular weight, their effectively build lean
unique VE Protein® formula muscle. Best of all, it
contains hydrolyzed protein, has a neutral flavour
which penetrates the hair profile so you can add
shaft more easily due to its it to nearly anything to
smaller molecular weight, give your protein
quickly improving the intake a bump.
condition of your hair. For For more info, visit
more info, visit www. www.sunrider.com.
sunrider.com.

78
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
 M E N ’ S H E A LT H S U B S C R I P T I O N

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TO MEN’S HEALTH
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 THE BEST TIP
PS
WE COULDN’T FIT
F
INTO THIS ISSU
UE

DOWNTIME IS NOT REST TIME DON’T BE A CARB HATER SEAFOOD IS FOR KIDS
A study in the British Journal of Contrary to what carb haters Seafood, especially seafood
Sports Medicine found that would have you believe, there’s high in omega-3 fatty acids, is a
men who are highly physically evidence linking whole grains powerful force in fighting
active at work are less healthy to a longer lifespan. A Harvard cardiovascular disease. Plus, in
(as in 18 percent more likely to study found that people who a 2018 study, Harvard scientists
die earlier than their peers). So consumed whole grains had a found that 92 percent of
in your off-hours, augment with lower risk of dying from couples trying to conceive who
the right stuff: If you lift heavy cardiovascular disease, a lower ate seafood more than twice a
objects at work, fit in a Sunday risk of diabetes, and a lower risk week were pregnant by the end
sprint session; if you’re of hypertension than people of one year, compared with 79
standing all day, build weight who did not. Don’t be afraid of percent of couples who ate
training into your downtime. carbs, they’re actually really less. One explanation: The
good for you! fishier couples had sex more
often, possibly due to elevated
SLEEP THAT STRESS AWAY hormone levels from a
Job stress wears down your high-seafood diet. Score!
mood and your self-control, as
everyone who’s come home
and torn right into a bag of AGE GRACEFULLY WITH
chips before dinner (and SLEEP
maybe after, too) can attest. But Magnesium supplements
research in the Journal of helped some older people fall
Applied Psychology suggests asleep faster and increase the
that when stress is everywhere quality and duration of those
(as in too much work, too many z’s, according to the Journal of
frustrating people), a good Research in Medical Sciences.
night’s sleep leaves you more Trying them? Take only
resilient and less at the mercy recommended doses,
of Doritos. obviously. A small study in older
adults with insomnia also
found that average sleep time
among participants rose by 84
minutes on days they drank
470ml of tart cherry juice,
according to the American
Journal of Therapeutics.

TE X T FARHAN PHOTO MASTERFILE

HEALTHY HUMAN BEAN

Coffee likely won’t raise your risk of cardiovascular diseases, and compounds in coffee may ease
blood pressure, found a 2017 review in Planta Medica. There’s also some indication that coffee might
improve your blood flow, according to an American and Swedish review. Though more research is
needed to prove an effect in humans, rodent studies show that a key coffee compound, chlorogenic
acid, may act as an anti-inflammatory in those with a certain bowel disease.
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