Have you been sticking to the resolutions you made earlier this year? No? Thought so. So why not try out these simple yet useful tips to make 2008 your personal Year of Living Healthily.
A = Attitude
Stop being so bitchy! Adopting a positive attitude not only makes you a much nicer person, it also helps reduce stress. Numerous studies suggest that simply changing the expression on your face can have an effect on your mood—so smile! And check out the Humor Project (www.humorproject.com), an organization that helps people to harness the positive power of humor to live better lives.
B = Balance
Ask any Taoist: you need to seek balance in everything—including your lifestyle. Always find time to do something to counteract the things that are harmful to your health. Balance your meals, of course, but also your life. If you know work will consume you this week, find time to reward yourself with something relaxing and de-stressing. Try a walk in Suan Lumphini (Rama 4 Rd., MRT Silom) to help restore your body and mind to a neutral state before you take on another day.
C = Cocoa
Cocoa butter contains oleic acid, which can lower your risk of heart attack as well as help prevent cancer. Another benefit of chocolate is its ability to make us happy; it contains phenylethylamine and seratonin, which can help improve your mood. But if you want to enjoy the benefits of chocolate, steer clear of sugar-loaded “milk” and “white” chocolates and opt for the dark and bitter kind. Get your dark doses at Duc de Praslin, G/F Fenix Tower, Sukhumvit Soi 31,
02-258-3200.
D = Detox
Yes: raw, uncooked food, which can be green vegetables, fruits and beans. No: all processed foods, meat and salt. A detox diet can help relieve constipation and stress and give you a feeling of freshness. Another method of toxin-removal is to sweat them out in a sauna or steam room. Or lose them via a different channel: colonics. See Renew Your Body (below) for a list of venues that offer detox programs.
E = (Saint-) Emilion
OK, it doesn’t have to be a Bordeaux, but a glass of wine is good for your health. Red wine in particular increases the amount of “good” cholesterol, HDL, which helps flush away the bad LDL that is responsible for forming the fatty coating that can be found in the arteries of those about to croak from a heart attack or clots in their brain. Vino also contains antioxidants which help build and repair damaged cells, thanks to a chemical called resveratrol. Just don’t overdo it, or the side-effects of alcohol will outweigh the benefits. Savor some at Wine Connection, The Third Place, Thonglor Soi 10, 02-714-7548.
F = Fruits and Veggies
Craving something sweet? Go for raisins. They’ll give you energy, bone-strengthening Boron and oleanolic acid, which can kill oral bacteria. Skip the chips and try crunchy carrot or cucumber slices, which will fill you up with fiber and antioxidant protection. Or just grab some natural freeze-dried snacks made from vegetables at Duty Brand (National Stadium BTS Station, 02-735-8297. www.dutybrand.net).
G = Garlic
This pungent bulb can help fight off many diseases. According to one study, taking garlic extracts of 5ml a day can help increase your immune system, slow down brain ageing and even decrease your risk of getting cancer. If the smell bothers you (or those around you), try NB SuperGarlic tablets from GNC (Central Foodhall, 7/F CentralWorld Plaza, Ratchadamri Rd., 02-613-1602).
H = Hum
We all know about the benefits of om-ing (meditation), but did you know that humming is good for your health? It does this by opening up your nostrils, allowing you to breathe better, which helps prevent sinus-related illnesses. Hum when you have a stuffy nose, and levels of the nitric oxide gas your body releases to help kill the bacteria that is the cause of that blockage can increase by as much as 20 percent.
I = Interactive
Games these days are not just for exercising your thumbs anymore. Like the new gaming sensation, Nintendo Wii, gamers actually get to get off their couches and burn some real calories. What’s the fun in playing tennis using your Up, Down, A and B keys? With the Wii, you get to actually swing your racket (or the remote more like it, but still with force), punch your vitual opponent and hit that home run for real. Get one now for B17,000 (Wii Sports included) at Game Freak Shop (3/F, Siam Center, Rama 1 Rd., 02-658-1090).
J = Jojoba Oil
A truly head-to-toe helper, this well-known cosmetic oil is a great cleansing and rejuvenating substance. Unlike other oils in beauty products, jojoba oil is not greasy and is absorbed into the skin very quickly. It increases your skin elasticity and can help prevent wrinkles and other signs of skin ageing. Jojoba can also help clean up dark spots, scars and bruises by decoloring the darkened area, like Kiehl’s Creme de Corps Nurturing Body Washing Cream (B1,000), from Kiehl’s (1/F Siam Paragon, Rama 1 Rd., 02-610-7680).
K = Kickboxing
Kickboxing, like the one taught at Bangkok Fight Club (235/3-5 Asoke Rd., www.bangkokfightclub.com), is a cardiovascular intensive sport and cardiovascular activity is good for you. A “cardio” workout is when you’re exercising to the point where your body has considerably warmed up, and is sweating, but you are not panting like a race horse about to pop an artery. The trick is to get your heart rate to its “working” point at 70-80% of your maximum heart rate (to calculate, subtract your age from 220), and maintain it for at least 20 minutes. Not only cardio can help you lose weight, it can also strengthen your heart muscle, making you less likely to have heart diseases (and die of a stroke). It also reduces stress and can solve sleeping disorders. If you have a shower at work, trying walking (fast!) or cycling to work and don’t even think of using the elevator. You might not look pretty but it’s good for you.
L = Life Coach
“If you are looking for success in some aspect of your life, we can help facilitate that success or help find the clarity required to succeed,” explains Bangkok-based life coach Daniel Remon. Life coaches aren’t only there to help you achieve money and success, they can also be your guidance in solving personal problems. If you need one, there are a number of services around that can help you, or try Daniel’s at www.fitcorpasia.com. But keep in mind that life coaches are for healthy people. If you think you’re suffering from depression, get yourself a good psychiatrist.
M = Morning Meal
We all know it’s ”the most important meal of the day,” blah blah blah. But it’s not just because it gives you fuel. Eating regularly raises your metabolism, which means that your body is burning more calories—so five small meals a day is better than two large meals. As for breakfast, don’t go for glazed donuts or sugary cereals that will peak shortly after being absorbed and leave you feeling tired and hungry a couple hours later. Muesli and fruits should carry you through your busy day.
N = Nuts
Nuts can stop you from going nuts thanks to the Omega-3 found in some of them. But they’re also a great source of protein and good beneficial fats like monounsaturated fats. Nuts also contain protein, so you can cut down on bad-fat meats and still have bulging biceps. Plus, they’re a great source of vitamins and minerals for those of us who hate vegetables.
O = Olive Oil
Aside from its antioxidant and cholesterol-flushing effects, consuming olive oil can help with gastric problem like ulcers. Olive oils stimulates the release of bile, preventing the forming of liver gallstones and making your digestion better. But the best benefit are the polyphenol antioxidants that maintain your blood vessels’ elasticity, making you less likely to suffer a stroke. You can include olive oil in your daily diet as salad dressing, in pasta or on your pizza. Its flavor enhancing properties can also help you use less salt.
P = Puzzle
Mind-tickling puzzles and games (playing sudoku, cards or chess) may delay the onset of dementia and, before that, could make you up to 20% smarter according to one study. Just like muscles, your brain cells like to be taken out for a spin. In another study, elderly men and women, engaging in intense mental activity (reading, doing puzzles, playing an instrument) four times a week as opposed to once were 47% less likely to suffer from dementia than others who use their heads only once a week. The bad news: If you’re set to lose your marbles at 60, sudoku will only delay—not cure—the inevitable.
Q = Q10
CoEnzyme Q10 is a substance found naturally in human cells. Your stock of Q10 decreases as you age, so there are now supplements available to compensate its depletion. Q10’s super-antioxidant effect helps slow down ageing and stimulates your metabolism (making you burn calories faster). Q10 can be found in liver but if that’s not your thing, try capsules or tablets.
R = Reduce
When it comes to eating, less is often more. Even if olive oil, raisins and whole wheat are good for you, one sad truth remains: You need to eat cut down on fat and sugar. The easiest way to do it without starving yourself? Avoid processed foods. Eat real meals, but do try to keep those snack-cravings in check when you’re back at the office—or replace cookies and chips with fruits or low-fat yogurt.
S = Socialize
We’re social animals. So what if you’re single and live alone in an apartment? A tiny socializing session can go a long way in making you feel healthier in mind and body. Pick a sport that combines social and physical benefits. Talk to strangers (socializing with new people has proven benefits to your intellect). Or just dive into a crowd to get your immunity system exposed to zillions of germs and bacteria.
T = Tea
Tea has many benefits. The polyphenols it contains can aid in things as simple as bad breath to conditions as life threatening as inflammatory bowel disease. Studies have also found that green tea can prevent cancer. Research by Kyushu University in Japan found that the antioxidants in green tea help slow down the formation of lung cancer cells. For weight watchers, tea also gives a boost to your metabolism.
U = Unbleached
Anything too white—rice, bread, sugar—is not particularly healthy. To get this way they undergo chemical bleaching processes and are stripped of nutrients. Always go for brown, unbleached and unprocessed carbs. By eating whole grains, you’re getting fiber (necessary for good digestion) and antioxidant agents that restore useful tissue cells and reduce your risk for cancer and other diseases.
V = Volunteering
Volunteering can combine many health benefits you ran into in this A-Z: getting out of town, meeting new people, taking your mind off work. By making you feel better inside, charity work will make you feel more energized and focused. Act now (see Volunteer page 9) and you will definitely get something in return.
W = Water
Water can flush out toxins, improve bowel movements and more generally keep your cells happy. When you’re dehydrated, your cells are shrunk, which is the cause of wrinkles, muscle cramps and headaches. To see if you’re drinking enough water, check your urine color. If it’s dark with a strong smell, just cut down on other drinks like soda and coffee and replace them with water. Having a bottle nearby is also helpful, just take a sip every once in a while.
X = X-Rated
We mean X-rated exercise, not watching VCDs. Sex has pleasant mood-enhancing side effects you don’t need us to describe but researchers in Pennsylvania found out that those who have sex two to four times a week also have stronger immune systems. Some claim the after-effects of an orgasm have anti-depressant properties.
Y = Yoga
Yoga and other breathing-focused exercises can help you relax both your mind and body. The exercises in yoga helps you breathe better and feed your cells with more oxygen. Furthermore, yoga increases your flexibility, something very useful if you work out a lot or are getting older, and helps calm your mind. But don’t go thinking yoga is a workout. Yoga is not cardio and doctors recommend you keep some kind of cardio exercise in your weekly routine to complement it. See Get Yo Ga On below.
Z = Zzzz
If you’re starting to nod off after reading all these tips, we won’t stop you. Lack of sleep can result in poor concentration, bad mood attitude, loss of appetite, a weakened immune system and just cancel the benefits of all our previous tips. Also, since tissue cells are rebuilt while you sleep, it really is your beauty sleep. Sweet dreams!
Bad is the New Good
Went back on all your New Year resolutions? Good for you!
Here’s why:
Fat
People call you piggy? Great! You’re on the right track to living to a ripe old age according to a new study that found that “people who are modestly overweight actually have a lower risk of death than those of normal weight.” OK, that means obese, not morbidly obese—you still might want to think twice before you have your sixth Big Mac of the day.
Marijuana
Marijuana is a great stress reliever and is even prescribed by some doctors to people in chronic pain who have trouble sleeping or just relaxing. Lighting up a joint sure is faster than studying meditation for 20 years—but if you land in jail for that amount of time, you’ll have plenty of time to learn to relax the slow way.
Alcohol
Alcohol keeps your arteries clean. Sure, you may die of cancer, liver failure, in a car accident, or from diabetes, but at least, being a drunk will guarantee that you never die of a stroke. Bottoms up!
Nicotine
Nicotine makes you feel lighter, relaxed, and more alert. Too bad about the yellow teeth, halitosis, breathlessness, chronic coughing and lung cancer.
Volunteer
The Goodwill Group
2/F, Soi Ruam Rudee, Ploenchit Rd., 02-253-8493/02-255-4176. www.goodwillbangkok.com
Help disadvantaged women with The Goodwill Group. They are seeking people who can contribute at least three months of their time to teach women basic computer skills like using internet and office applications. You can also teach English for 2-3 hours a week, but the commitment is six months.
The Foundation for Karen Hilltribes in Thailand
16/4 Soi Intamara 15, Suthisarn Rd., 02-271-1787. www.karenhilltribes.org.uk
This is a travel and volunteer formula quite popular with fresh graduates in the West. You will be teaching English or Thai to village children in Thailand. Get in touch with the nature, the simple lifestyle as well as get up close and personal with the community while you’re doing your good deed. The 8-week cost is B29,120 and includes room and board (TK).
Soi Dog Rescue
www.soidogrescue.com , soidogrescue@hotmail.com
Help soi dogs by vaccinating, tattooing, administering birth control or just visit their site and see their wish list; your hands may just be what they need!
Action Aid Thailand
717 Soi Boromratchonnani 4, 02-886-5276, 02-886-6369. www.actionaid.org/thailand
You have good English writing skills? Action Aid Thailand are fighting poverty, and you can help them write up articles, case studies or anything that can help create a public awareness on poverty.
bk asks: “What’s your worst habit”?
Anopha Panteerawong, 27, executive secretary
“I get bored easily, I can do almost everything well, but I just can’t concentrate that well.”
Apisit Susamakulvong, 28, business owner
“Fuzzy, always complaining!”
Ying, 26, office manager
“I’m too good to have a bad habit!”
Rangsan, 30, messenger
“I always stay at work ‘til late and leave my girlfriend alone at home.”
Jitrada Wongcharoenimon, 27, client relations officer
“I get mad if someone is late, especially my boyfriend.”
Laurent Couche, 27, creative director
“I’m always annoying people even though I know I’m doing it.”
Get Yo Ga On
The Yoga Element Studio
23/F, Vanissa Bldg., Chidlom, 02-655-5671. www.yogaelements.com. Open daily 7am-9pm
Feel the heat with their Tejas hot yoga, learn breathing techniques with Visanya yoga, or do the resting warrior posture with their Ashtanga yoga. Prices from B4,770 for one month to B39,999 for two years .
The Pilates Studios
888/58-9 Mahatun Plaza, Phloenchit Rd., 02-650-7797. www.pilatesbangkok.com Open daily 8am-8pm.
No, they don’t just do Pilates (though that’s very healthy as well). They also offer a Vinyasa yoga class for you to practice your sun salutations. Give it a one-time try at B500 or go with the 10 classes package for B2,000.
True Fitness
LG-4/F, Exchange Tower Bldg., 388 Asoke Rd., 02-663-4999. www.truespa.co.th. Open Mon-Sat 6am-midnight, Sun and holidays 8am-10pm
Fewer sheduled classes than in a dedicated yoga studio and a wider range of students means classes tend to stay in the middle ground but still a cheap and decent option. Pump up your body with their “Power Yoga” for more stength and sweat at B2,000 per month.
Iyengar Yoga Studio
3/F, Fiftyfifth Plaza, 90 Sukhumvit Soi 55 (Thonglor), 02-714-9924. www.iyengar-yoga-bangkok.com. Open Mon-Thu 8am-8:30pm, Fri and Sun 10am-noon, Sat 8am-5pm
The essence of Iyengar yoga is in Hatha Yoga, the execution of poses. It can be practiced by all ages. Classes start at B400 and if you are a resident here you can try the first class for free!
Absolute Yoga
4/F, Amarin Plaza, Ploenchit Rd. 02-252-4400, www.absoluteyogabangkok.com Open daily 7am-7:45pm
Start burning calories with their hot yoga series designed specially for you to lose fat and recharge your energy. Unlimited classes start at B5,500 per month.
Renew Your Body
Balavi Natural Health Centre
191/3 Soi Ranong 1, Rama 6 Rd., 02- 615-8822. www.balavi.com Open Mon, Wed, Fri 8.30am-8pm, Tue, Thu, Sat & Sun, 8.30am-5pm
Using only natural remedies, Balavi offers a healthy body and mind workshop along with acupuncture and colon cleansing. The full 10-day detox course is B32,500. Or cleanse yourself with coffee for B1,000 per time.
Ananda Spa
Sukhumvit Soi 11, 02-255-7200, www.anandaspa.net. Open daily 9am-10pm
If you’re not up for a hardcore detoxification then go with Ananda and their soothing detox aimed solely at your skin. They use seaweed to give your body a good scrub, followed by a massage and a bath. The 2.5-hour package is B3,295.
Rasayana Retreat
57 Soi Prom-mitr, Sukhumvit Soi 39, 02-662-4803, www.rasayanaretreat.com. Open daily 9am-8pm
If you’re up for both a mind and body makeover, this is the place to start improving your eating habits, clean your colon, and start their emotionally balancing workshops to fix your issues. Colon cleansing is B2,500 per time or go with the four hour process starting at B5,300.
Green Leaf Spa
3A/F Oakwood City Residence, 291 Naradhiwas Rajanagarindra 24 Rd., 02-672-0230-1. www.greenleafspa.com. Open daily 10am-10pm
Go with their signature herbal detox massage to rejuvenate your skin and increase your blood circulation. You will be massaged with a bag full of herbs and stones that was boiled in sesame oil. Feel the hot sensation and absorb the minerals. B2,119 for a 60-minute massage or 2,825 for 90 minutes.
