Why Strength Should Be Part Of Your Exercise Routine
Read moreThis article is part of a series on why Cardio, Strength and Flexibility are equally important in our routines. In this piece, Body Temple‘s awesome personal trainer and Strength Class instructor Aimee Sin, tells you why STRENGTH is so important in your training and how you start! What is strength training? Strength training is a form of workout that employs resistance to build muscle mass, muscle endurance, as well as muscle strength. Depending on your goals, the form of resistance used varies from body weight, resistance bands, free weights, or machines. Why should I start strength training? Whether your goal is to lose weight, tone up, or to get stronger, resistance training is a great program to help you reach those goals. For starters, the building of muscle mass lifts your basal metabolic rate. This means that you’ll be able to maintain your body weight more easily, or burn fat more effectively for weight loss – with a healthy diet, of course! Another benefit of strength training is the slowing down or even reversing of the natural ageing process: as we age, our bodies generally lose muscle mass and bone density, and resistance training helps strengthen and build bone mass, leading to improved postures and stronger bones! For people diagnosed with osteoporosis, building strong muscles also helps with coordination and balance which can prevent falls and osteoporosis-related injuries. Outside of health benefits, strength training also helps boost self-esteem! Just like mastering a new skill, the progressive strengthening of one’s body brings with it a sense of accomplishment and builds confidence as you understand the physical and mental potential in you. For many women, the combined physical, mental, and emotional benefits help build a strong foundation of confidence that empower them to do likewise in many other areas of their lives. How do I start strength training? With so many different forms of strength training, it can sometimes be both intimidating and overwhelming to take that first step! If you are completely new to strength training, consider engaging a personal trainer. Crucial basics like posture are key not only to ensure you train the right muscles – but safely as well! As the adage goes, prevention is always better than cure: and bad form or posture may not only be harmful to your overall progress but can cause serious injuries as well! Another great way is to join a strength class as a group environment may be more comfortable for some. From a safety standpoint, whilst this may not be ideal as you will not get the devoted attention of a personal trainer, one recommendation that I would give is to make known to the instructor prior to the start of a class that you are a beginner. This way, the instructor should pay more attention to you throughout the class. As you progress in your strength training regimen, the next thing to consider is frequency and variety. For a start, it is recommended to engage in three sessions a week for progress to be consistent. Also, there are many ways you can vary your training: be it muscle group-focused, circuit style, full-body, or high intensity. Keep in mind that balance is key: work all your muscles equally – not just those you’re familiar with. Be open to modifying your program according to how your body responds: after all, you know it best!
How to Avoid Chemicals in Your Body!
Read moreHave you ever stopped to think about what you are really eating, applying on your body, in constant contact with, or what you are breathing? Did you know that we are bombarded with over 20,000 chemicals per second? Our food, clothing, cosmetics, accessories, electronics, environment, plastics, furniture, etc, are all composed of thousands and thousands of chemicals, the list of which is endless. It is nearly impossible to live in a 100%-chemical free world, but we can take proactive measures to at least reduce our chemical exposure and decrease the burden that chemicals put on our body.
Why it’s so important for kids to get outside!
Read moreSome would argue that kids today are losing their connection with the planet and that each new generation has less contact with nature than the previous one. Many parents wrongly believe that their childhood exposure to the environment was satisfying and appropriate, but do not worry about their children being less exposed to it. So why is this and what can we do? Maguelonne Rousseau takes us back in time to explain what has happened and why being outside as a child is so important. If you look back on what life looked like several centuries ago, before the Industrial Revolution, the urbanisation and the invention of electricity, human life was anchored in nature. Most of the human activity was in fields, farms or at sea, using natural resources, and mostly dedicated to supporting human physiological (food, water) and safety (shelter) needs. Human biorhythms were totally synchronised with daylight and many professions required large amounts of physical effort outdoors, replaced nowadays by sedentary indoor office work. In short, people had to observe, respect and understand nature in order to survive. The harmony between Men and Mother Earth was obvious and unquestionable. There are clearly great benefits associated with the Industrial Revolution where agricultural and handicraft activities shifted to industrial and machine-dominated ones. Goods became more affordable and more accessible, general health improved, wealth and quality of life increased. But all of those came with notable downsides that are more tangible now: overcrowded cities, pollution and other environmental problems, poor working conditions… New technology allowed men to work faster, produce more, consume more, multi-task, but gave them less opportunity to directly link with the environment. This new way of life affected how people worked and produce goods, but also how they associate with one another and to the planet. Indeed, the industrial revolution redefined men’s lifestyle through the migration from the countryside to towns, resulting in the rise of large cities and an ever-growing distance between men and the living world. The consequence is that we have slowly lost our inherent instinct to bond with nature, and we have a lower understanding of the living world. New discoveries and inventions in chemistry, medicine and engineering such as agricultural fertilization or construction of the dam, made us believe that we have mastered the environment. We have unconsciously developed a sense of domination towards the planet, making some of us believe that we no longer need nature. However, from time to time Mother Earth calls us to order. Children from the youngest age instinctively interact with nature and are amazed by its breath-taking beauty and its wonders. Indeed, children’s brains are still wired to relate to the natural world and can show us again how it feels. Children simply appreciate the pleasures of playing with natural elements such as water, soil, sand, wind, stones, sticks… They also love engaging with mother nature’s flora and fauna, through sensory experiments, children discover the world and learn that they are part of it. Those contacts with the living world are the simplest but the most powerful experiences kids can have to learn what life is about. Nature is the most beautiful and inexpensive gift parents can give to their children to make sense of the world, hence better understand themselves.
Oils and Pesto with Homegrown Greens!
Read moreHow to grow, what to grow, but what about how to use? Now you’ve succeded with your homegrown edible garden, you can choose to admire it, or perhaps better yet, actually use the greens! But rather than adding your chilis and herbs as garnish, try following Charlotte Dall’s recipes below. You will get a whole new – and homegrown – dimension to your snacks or dishes.
Anisa Johnny: How to Navigate the Sustainable Fashion Maze
Read moreSustainability is the ‘hot’ topic in fashion, and it shows no sign of going away any time soon. However, the maintenance of “ecological balance” is not always the first thing that comes to mind when the latest collections hit the international runways. The questions is how do we navigate this jungle and what can the consumers do to make right choices? For the fashion industry, sustainability is the elephant in the room. The issue, which although championed by a few brands is only discussed in mainstream fashion press when a brand makes a chic offering using celebrity endorsers (H&M) or aims to raise awareness and buzz on the catwalk with a slogan T-shirt (Katherine Hamnet). Sustainability is complex and can be overwhelming but one thing is certain and that is the topic will become more and more pressing as consumers appetite for new products show no signs of slowdown and middle class consumers from developing countries increase. Evidence suggests that demand for clothing will continue to rise. In 2016, 95.1 million metric tons of Chemical and Textile fibers were made compared to 23.94 million metric tons in 1975. Society and fashion brands have to address the issue considering fashion’s effect on ‘people’, ‘planet’ and making ‘profit’ using finite resources. Fashion is second only to the oil industry in terms of polluting the planet. From dyes and waste water in the manufacturing process, polluting water sources, to C02 emissions from manufacturing and transporting goods across the globe. If you place the industry end to end from agriculture to final retail, Fashion is one of the world’s largest industries relying on a vast global distribution network. Your t-shirt bought in Singapore could have started life in Mexico, manufactured in China, been packed in a Central European Distribution Centre before arriving at its final destination. Fashion not only pollutes via transporting goods, it also takes away precious water required for irrigating crops or even drinking water. Cotton is known as ‘the thirsty’ crop and according to the Ethical Fashion Forum, a UK based organisation calling for industry change, the average t-shirt requires about 60kg of water with an additional 45kg in waste water.
Taking Charge of Your Own Health: 5 Areas where You can Start
Read moreWe can rely on doctors or we can take charge of our own well-being. Subtle changes in our outlook, habits, diet and posture can be a way for us to take responsibility for our own health. Osteopath, Victoria Kent, takes us through 5 areas where you can start your journey to a more balanced healthy life. What is health? This depends upon which philosophy you are looking at; In modern mainstream medicine, this is often described as the ‘absence of disease’. This definition, whilst factually correct, fails to take into account the ever-increasing rates of people who see their GP for tiredness, stress, chronic pain, depression etc. For while these people are genuinely not ‘feeling well’, equally, they are not suffering from a ‘disease’. Complementary medicines such as osteopathy describe health as the ‘connection and balance of mind, body and spirit’. Rather than focusing on illness or specific parts of the body, we look at the overall wellness of a patient and how they are interacting with their environment. This approach is termed holistic health. The concept of holistic health also encourages people to accept responsibility for their own wellbeing, and on their everyday choices that affect their health. It is only when we take personal responsibility that we can start the healing process. We are all individuals and no one treatment, medication or technique is going to work for us all. Our beliefs, values and attitudes affect our health and we believe subtle but positive changes in a persons outlook, habits, diet, posture etc are part of the cure back to good health. For most people ‘wellbeing’ is made up of physical health, emotional nurture, mental stimulation, focus, clarity and spiritual nourishment. Therefore, in order to function at our very best, we need to make sure our needs are being met in each of these areas. These things can seem out of reach when you live a busy life, like many of us do, but there are some simple things you can do every day to improve your holistic health and inspire mindful living. Physical : We are what we eat. Our body does better when it is less toxic-consume foods that aid detoxification. Aim to eat organic (at least the dirty dozen), GM-free, hormone and antibiotic-free as much as you can. Drink lots of water and herbal teas. Aim to take a daily 45-minute walk outside (instead of sitting inside with your iPad). Sweat out toxins with exercise, a sauna or hot yoga. Mental: Rediscover a passion, interest or hobby by making time to incorporate it into your week. Or learn something new that can add to your life. People who learn are more likely to be positive, less discriminatory and more educated. Read more books, bake a new course, sign up to a new group . . . Surround yourself with like-minded people who you can grow and learn from. Tap into the culture; research shows those who attend sports and cultural events and places are more likely to report good health Sing! Research shows singing may improve our mood and counteract stress. Emotional: A large body of research indicates people who have more meaningful relationships are happier, healthier and live longer. Go for a walk with a friend and leave your mobile at home! Schedule in family dinners – this creates connectedness amongst family members and is linked to healthier eating habits, higher academic achievement and increased emotional wellbeing. Spiritual: This is the life we lead inside ourselves as opposed to the life we lead outside ourselves through work and play. Spirituality is learning how to be more forgiving, compassionate, kinder and less judgemental. Meditate, take up yoga asana practise or practise karma yoga (selfless action towards everything in the universe) Take a walk in nature and marvel at its beauty and perhaps do a walking meditation. Environmental: Most of us experience the restorative feeling of spending time in the great outside; it improves stress levels, improves mood and concentration and increases vitality. walk barefoot on soil, grass, sand – many studies show the benefits of having direct contact with the positive ions on the earth’s surface including better sleep and less pain. Play outside – pack a picnic instead of eating inside, spend the afternoon walking in nature instead of going to the mall, plant your own garden . . . . Like introducing anything new, give it time. It may be easier to choose just one thing to start with so as not to feel overwhelmed. When we start to experience the value in caring for all parts of ourselves, we begin to feel more complete, fulfilled, healthier and happier, and will project an exuberance that shines from inside out!
10 top online organic skin care products
Read moreOrganic skincare is becoming increasingly popular on the bathroom shelves – but what are the top non-toxic, natural and organic Singaporean skincare brands? 1. 100% PURE 100% Pure is like the name indicates, all-natural products, with a range that includes bath and beauty products and fruit pigmented cosmetics. The ingredients originate from nature, and the only chemical treatment is biological, such as fermentation, distillation and cold processing. www.100percentpure.com.sg 2. Want Skincare Want Skincare is handmade from pure botanical oils and minerals, and the products are formulated without synthetic ingredients, preservatives and water. Want Skincare is an ethical brand, as they are conscious about sustainability and empowering marginalised women. By making a purchase, you are contributing to local communities and especially to women in cooperatives in Bali, Indonesia and Benin in Africa. www.wantskincare.com 3. Handmade Heroes All-natural, free of preservatives and parabens, as well as PETA certified as vegan and cruelty-free,. Handmade Heroes use natural ingredients such as coconut, rose and even matcha in their products. Scrubs, masks and balms are their specialities. www.handmadeheroes.com 4. Katfood Katfood create products that are “not designed to last”. Their products are handmade, mostly with coconut as a key ingredient, with no chemicals, preservatives or fillers. They purposely sell their products in small quantities, as being pure products, they will last longer and so that it will stay fresh. www.ilovekatfood.com 5. Mmcerci encore Mmerci Encore’s Aromatherapic Atelier’s products are infused with 100% pure, therapeutic-grade essential oils. Their collection consist of handcrafted apothecary-style products such as serums, scrubs and pure essential oils and their products are inspired by bathing and bedtime rituals within artisanal aromatherapy preparations. www.mmerciencore.com 6. Frank Skincare Frank Skincare prides itself of being a 100% organic luxury skincare line. Their ingredients are 100% natural, non-GMO, Organic, paraben-free and 100% against animal testing. Their ingredients are certified organic by international organisations USDA and ACO with the main focus on achieving healthy skin for their consumers. Frank Skincare also create small batches and deliver in recycled or recyclable packaging. www. frankskincare.com 7. The Balm Kitchen Balm Kitchen is botanical-based skincare and body care line. By combining botanical ingredients with cosmetic formulation science techniques, they handcraft skincare with Asian ingredients such as Green tea, Perilla seed, and Gac fruit oil among others. The Balm Kitchen prides itself of being an affordable product that is particularly good for skin in a tropical climate. www.balmkitchen.com 8. Rough Beauty Rough Beauty uses natural ingredients such as essential oils, herbs and spices without sulphates, phthalates and parabens. The soap bars are handcrafted in different sized, small batches and the Rough Beauty line also contain hand and body wash, as well as cleansing grains. www.rough-beauty.com 9. Biconi Biconi’s is a skin and haircare range, that differentiate by using the Noni concentrate as a key ingredient. The concentrate, that has been used by Asian and Polynesian healers for years, is cultivated on Biconi’s own farm, free of pesticides or chemicals. Biconi also uses virgin coconut oil in their products, with the benefits of being rich in vitamins, minerals and fatty acids that can help reverse damage to the skin and har. www.biconi.com 10. ANIA Ania’s product line entails few, but effective products, that will cover your skincare routine. The products are made out of botanicals from Africa and safe synthetics and are cruelty-free, ie. neither suppliers, formulators or manufacturers have tested on animals. Ania’s skincare line consists of Argan and pear seed oils, serums, mists, face cream and face masks. www.aniaskincare.com
Spicy tomato soup
Read moreWe like the red foods like tomatoes and peppers – it’s a powerful antioxidant and contains lycopene, that protects against prostate and breast cancer and heart diseases! You’ll come far with this spicy tomato soup! Spicy tomato soup with white beans 200 g white organic beans soaked in water for 24 hours 1 large shallot peeled and chopped 1 large red chili halved lengthwise, seeds removed and chopped 2 leeks washed and chopped 2 garlic cloves peeled and chopped 5 stalks celery chopped 1 large potato peeled and chopped 2 red peppers cut into big cubes 2 cans (240 g each) pomodorini, cherry tomatoes ½ liter organic vegetable stock sea salt ground black pepper Boil the white beans (approx. 1 hour) Place a large casserole over medium heat and add some olive oil, when warm add garlic, shallot and a pinch of salt. Gently saute for a couple of minutes. Add celery, leeks and chili, stir and then add the potatoes and red peppers, and stir once more. Pour in the pomodorini and vegetable stock. Reduce the heat to a simmer, cover the casserole with a lid and let the soup cook gently for 30 minutes. Remove from the heat, and puree the soup in batches, in a blender. Pour the soup back into the casserole and reheat gently, check for seasoning. Serve the spicy tomato soup hot with the white beans in. Want this in your files? Print this beauty:
Olivia Choong: Five Green Leafy Vegetables Which Won’t Die on You
Read moreYou don’t need a green thumb to grow vegetables, just some practice when it comes to observation and figuring out the right conditions for your plants. Urban farmer, Olivia Choong, introduces 5 easy to grow green leafy vegetables that won’t die on you, and start you on a journey to growing your very own edible plants. When growing edible plants, it is important to pick ones that will adapt well to your current climate and growing space. In order to be a successful urban farmer, you need to do your research to determine which plants are low to high maintenance and its sun, water, nutritional requirements before planting seeds or purchasing seedlings. Also, you need to observe the space where you will place your plants, including the amount and direction of sun, light, heat and wind. Factors like a glass balcony, hot concrete or highly reflective walls can influence the amount of heat and light that your plants receive. To create ideal conditions for plants, the home gardener can consider using shade cloth to block excess sunlight, mulch to protect soil from drying out, grouping plants together to minimise water loss, and arranging plants in different layers not unlike the rainforest, to create a microclimate that suit individual plant preferences of sun and wind. If however, you are seeking plants which are so hardy that can only die from utter neglect, here are five green leafy vegetables that will thrive year-long in a sunny position in a tropical climate, or during the summer season in sub-tropical and temperate regions. Kang Kong – Also known as water spinach, Kang Kong is a popular vegetable used in Asian stir-fries and soups. It grows like a weed, and has even termed in the US as a noxious weed. Able to grow in water and boggy conditions, Kang Kong is a hungry plant which requires lots of nutrients. Fertilise well with chicken manure or fish emulsion. Malabar Spinach – Ceylon spinach as it is also called, grows prolifically in hot climates. A mucilaginous vegetable, it is best prepared in soups, or sautéed. Although some also eat in raw, it is recommended to cook the spinach leaves because its oxalic acid content. To grow a healthy, long-lasting crop, plant in well draining, moist, fertile soil. Sweet potato leaves – While growing sweet potatoes, you can also harvest its leaves for use in stir fries and soups. This can be grown with other non-vining plants in the same pot or garden bed, and acts as a wonderful ground cover, weed controller and soil improver. The sweet potato plant is not fussy with soil, but when it is grown for its tubers, it needs to be regularly watered and planted in loamy, well draining soil. Sweet Leaf Bush – The Chinese know this vegetable as Mani Cai, and it gets its name from it’s sweet flavour. Like the rest it is commonly consumed in soups and stir-fries. The Sweet leaf bush favours well draining, moist soil, although it is able to grow in a wide range of soil conditions. Amaranth Greens – Otherwise known as Chinese Spinach or Bayam, this vegetable is perfect in soups and stir-fries. This fast growing vegetable grows well in free draining soil and will tolerate different soil conditions. Its leafy greens can be harvested within 30 days, so if you love eating this, be sure to plant a succession of crops. These are some of the easiest plants to grow, and trial and error is necessary when it comes to bettering your growing technique. Once you have mastered growing these plants, you will see that growing vegetables is not so difficult after all. After this, make sure you give fruiting vegetables a go!
Why Strength Should Be Part Of Your Exercise Routine
24th November, 2020
How to Avoid Chemicals in Your Body!
21st November, 2020
Why it’s so important for kids to get outside!
18th November, 2020
Oils and Pesto with Homegrown Greens!
15th November, 2020
Anisa Johnny: How to Navigate the Sustainable Fashion Maze
11th November, 2020
Taking Charge of Your Own Health: 5 Areas where You can Start
8th November, 2020
10 top online organic skin care products
5th November, 2020
Spicy tomato soup
2nd November, 2020
Olivia Choong: Five Green Leafy Vegetables Which Won’t Die on You
22nd October, 2020
eat
Oils and Pesto with Homegrown Greens!
15th November, 2020
Spicy tomato soup
2nd November, 2020
The cheap alternative to superfoods!
10th September, 2020
What is Sustainable Skincare?
******* A discussion on sustainability in the beauty industry*******
Are you trying to be a more conscious beauty consumer? Have you been concerned about the excessive packaging of beauty and skincare products and the nasty chemicals that have been reported to be in these products we use daily and their effects on our health and the environment?
With the beauty industry worth billions of dollars annually, it’s no wonder it’s a significant contributor of environmental pollution and one of the many that creates undesirable impact on not just human health but also the marine wildlife.
Join The Green Collective SG partner brands “kakis” Wellness Within and Iryasa with moderator Mathilde from orgayana as we discuss what sustainable skincare is and buzz words “natural”, “organic”, “vegan”, “cruelty-free”, “eco-friendly” that has been trending in the industry.
Event schedule
7:00pm – Introduction of the panelists
7:05pm – Start of the panel discussion
7:30pm – Q&A
7:45pm – End of session
This talk is part of the #kampungchats organised by The Green Collective SG.
Speakers:
Iryasa
Sarada Raghavan is a cellular and molecular biologist with a PhD who used to work at A*STAR. Her time there was spent working on bio-routes to produce industrially relevant chemicals without the use of petroleum sources. This growing need for sustainability combined with her passion for health and nutrition, led to the creation of Iryasa. The brand ethos is not just producing safe and effective products for the skin and body but also safe for the soil. Iryasa firmly believes in sustainable ingredient sourcing, maintaining the biodiversity and giving back to their entire supply chain.
Wellness Within
Jasmine Chiam founded Wellness Within because of her years of personal experience battling with eczema and being misled by the greenwashing in beauty industry. Skincare products which had claimed to be free of harmful chemicals turned out to contain other toxins which had worsened her skin condition.
Wellness Within’s mission is to advocate affordable and effective natural and organic products that is strictly free of any chemical cocktails harmful to the human body and the environment. They value not just the wellness of their consumers but also that of the planet and the small makers they work with.
Moderator:
orgayana
Mathilde Moyell Juul is the founder and editor of orgayana, a digital platform information on health and sustainable living in Singapore. After moving to Singapore from Denmark, she started orgayana because of her passion to inspire the conscious and curious consumers in all aspects of green living and build a sustainable community here.
The Organiser:
The Green Collective SG is Singapore’s first collective of sustainable brands curated based on the UN Sustainable Development Goals. Housing more than 42 sustainable brands in its Green Kampung, the collective works with a vision to provide sustainable alternatives to everyday products to its community.
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16th July, 2020
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10 top online organic skin care products
5th November, 2020
Super Easy Body Oil Recipe
21st September, 2020
Coconut oil:11 ways to use this ultimate travel companion
16th July, 2020
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Captivating interviews with pioneer from the health and sustainable living sector. Check in to the orgayana podcast!
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