Innholdsfortegnelse for July 2018 i Men's Health South Africa

CHOCOLATE 07 JULY THE GRUB World Chocolate Day has its roots back in the early 15th century. Celebrate its existence, as millions have done before you, and gorge on the good stuff. A new study has shown that eating chocolate – we’re talking about the real-deal 70% cacao kind – can reduce stress levels, improve your mood, and boost your memory. You can take a trip down to the corner café, or up your game with a day at the Chocolate and Coffee Expo 2018. 19-22 JULY THE EVENT That morning cup of joe is one of life’s simplest but greatest pleasures. But man cannot subsist on java alone. The organisers of the Chocolate and Coffee Expo Johannesburg 2018 understand that when it comes to beans, it takes at least…

Mom’s wrong. She knew that scratching directly on a bite only makes it itch more – which is true – but scratching around it is also a bad idea. Doing that can still lead to itch-inducing inflammation and infection (like MRSA, a.k.a. methicillin-resistant Staphylococcus aureus, a bacteria that loves to infect the skin), says Dr. Adam Friedman, a professor of dermatology. (Same goes for pressing a fingernail into the bite.) Scratching anywhere could also trigger neurochemical shifts that may heighten the brain’s perception of itch, suggests research on rodents. Grab ice instead; icing a bite or rash for five to 10 minutes will relieve the itch by overwhelming the same nerves responsible for said itch, Friedman says.…

1 / RUIM Problem: Visually impaired people can’t experience certain senses and sensations. Solution: A headset that senses the environment and communicates the distance of obstacles. How It Works: The device uses sensors (LIDAR and cameras) to construct a 3D model of the user’s environment. ‘Islands’ are positioned around the device. The islands vibrate at different frequencies and intensities to represent the distance of things, and their temperature fluctuates to represent the colours. 2 / LOEP Problem: School learning tools are expensive and unengaging. Solution: A digital microscope that reimagines how students learn about microorganisms. How It Works: A single wireless microscope replaces an entire classroom of traditional ’scopes at not much over the price of one of them, and wirelessly streams images to any connected device (e.g. a laptop…

VODKA GIMLET SPIRIT 45ML VODKA SWEET 15ML SIMPLE SYRUP SOUR 30ML LIME JUICE GARNISH LIME WEDGE WHISKEY SOUR SPIRIT 60ML BOURBON SWEET 25ML SIMPLE SYRUP SOUR 25ML LEMON JUICE MARGARITA SPIRIT 45ML SILVER TEQUILA SWEET 25ML TRIPLE SEC SOUR 25ML LIME JUICE GARNISH LIME WEDGE SIDECAR SPIRIT 45ML COGNAC SWEET 25ML TRIPLE SEC SOUR 25ML LEMON JUICE GARNISH ORANGE PEEL DAIQUIRI SPIRIT 60ML LIGHT RUM SWEET 25ML SIMPLE SYRUP SOUR 25ML LIME JUICE GARNISH LEMON WHEEL…

Ritual Gym is a fitness franchise from the future. This gym for busy people will get you in and out in 30 minutes – warm-up, workout, cool-down and shower included. Say goodbye to your gym bag, and just show up. They have towels, clothes, grooming products, and shock-absorbent floors so you can train barefoot. Best part? The Fuel Bar, packed with post-workout smoothies. Train smart, not long Make your comeback Peak at every age…

1. Change your mindset. “Once my mind was fixed on changing, the rest of the job was a combination of diet, training, and abstinence from alcohol and partying. As soon as I realised what my goal was, nothing could stop me, no-one could tell me otherwise. I simply told everyone to watch this space. Never let anyone tell you cannot achieve greatness.” 2. Take it step by step – and be patient. “Creating or improving your body is like following a recipe – it takes time, effort and planning. Self-discipline is a massive part of this process; if you can’t control your choices of food and training, then what control do you really have over your life? “ 3. Don’t be afraid to learn new tricks. “Even after 12 years…

20’s Casual You wouldn’t usually put a button-down shirt in your athleisure rotation; but one with a textured finish and a slim silhouette is age apprioriate. Show your best-fitting button-down shirts there’s life beyond smart casual. They pair well with track pants on weekends. Sunglasses R3 090 Prada at Luxottica, Freedom Jacket R3 699 Alpha Industries, Iland Boro Shirt R3 799 Denham at Infinite 63, Canvas-Strap Watch R699 Tempo at American Swiss, Rebel Block Pants R799 Puma, Avid Zip Aytao Sneakers R2 299 Puma. 20’s Smart Begin building a wardrobe full of carefully selected blazers, and you’re off to a solid sartorial start. Go for something textured – less predictable, more memorable – like a medium-weight jacket or suit in tweed or herringbone. You can wear the suit as separates…

Jesse Suntele rose to fame by winning the second season of Top Actor Africa, and we’re fans of his personal style: the leather jacket and check pants are a combo that works well for day and night, and you can’t go wrong with a good pair of leather loafers. BLAZER TRAIL The white tux blazer is a wardrobe favourite of mine right now,” says Jesse. “The way I wear it is with a plain white T-shirt and black jeans, which looks neat and tailored.” TUX BLAZER R1 999 ZARA FACE TIME “Clean face, happy face,” says Jesse. “I love this brand, it’s gentle and effective on my skin.” EUCERIN DERMOPURIFYING CLEANSING GEL R160 CLICKS SMELL GREAT “First impressions last, and a great scent will help you achieve that,” says Jesse.…

SIGHT Tidy up She needs to relax to get raunchy, and seeing clutter won’t help, says sex counsellor Ian Kerner. Sneaky tip from interior designer Emily Katz: use woven baskets to keep laundry off the floor. A plastic bin is a buzz-kill. Adjust the light Think like a hotel designer, says relationship expert Jessica O’Reilly: “No overheads, only lamps.” Put warm light on a dimmer. A red lightbulb may elicit a chuckle – until she sees how flattering it can be. In this new light, she can more comfortably switch to a different role. Edit photos Pictures from your younger (maybe fitter) days can be subliminally effective, says Kerner. They don’t have to be sexual; just make sure they show you looking awesome and having fun. Keep…

6:05AM JUMPSTART If you stayed up too late, you’ll miss your 6am gym workout. So try this brief routine from personal trainer Ollie Lawrence, modelled on one favoured by famous sleep-dodger Arnold Schwarzenegger. It’ll shunt blood around your whole body, flooding your system with oxygen and endorphins. 1 Stretch out the legs Slip from the sheets into a low lunge, your left leg bent 90 degrees and right shin on the floor. Push your hips forward until you feel your quads stretching. Hold for 30 seconds; then do the same on the other side. 2 Push up your eyelids From a push-up position, slowly lower yourself to a count of 8 for maximum time under tension. Drive back up until your arms are straight; then do 11 more reps. You…

1 All hail aioli! “Aioli is just a fancy word for mayonnaise,” says Nick Hertel, executive chef of Merchants in Nashville, where they make it from scratch. Here are a few of his favourites. (Don’t measure – simply add ingredients to taste as you go.) BASIL AIOLI mayo + fresh chopped basil + lemon zest + grated Parmesan ‘SECRET SAUCE’ AIOLI mayo + red pepper jam + chopped dill pickles + whole-grain mustard + celery salt + fresh thyme leaves SPICY RANCH AIOLI Mayo + sriracha + Tabasco + buttermilk + crème fraiche + fresh parsley, chives, and dill + lemon zest + salt + pepper 2 Pair your proteins Josiah Citrin, executive chef of Charcoal Venice restaurant, prefers his tuna salad with a little egg salad mixed in. “Combining…

1/ DENZEL WASHINGTON In The Equalizer 2, this 63-year-old action star is still kicking (extensive) ass. It’s rumoured that Denzel forged his immortality through regular boxing sessions and interval training. Plus, he doesn’t skip cardio. In cinemas 27 July. 2/ PAUL RUDD Rudd is always the likeable, funny ch But when he landed the role of Ant-Man in Marvel’s cinematic universe, the pressure was on to transform i superhero. The actor told Variety he eliminated “anyt fun for a year” to get in shape for the first film. That als meant no alcohol for 365 days. Watch him in action in Ant-Man and the Wasp (6 July). 3/ TOM CRUISE The diminutive action star has never had problems landing a leading role. The reason: there’s neve been a time when…

“The people of Bhutan think about death five times a day. They must be so depressed!” I arrived at a familiar intersection near my home, and glanced at my cycling computer. Damn! I’d only cycled 91 kilometres. I was tired, but I wanted my ton – there’s just a little more swagger in your Lycra when you hop off your bike having hit the magical three figures. So I turned around, did an 8km loop of the suburb, and made my way back to the intersection. When I got there, I noticed a commotion – and that’s when I saw, under a space blanket at the side of the road, a lifeless body. I’d been gone for only 15 minutes; but somewhere in those 15 minutes, a man had died.…

1. Don’t Waste Your Breath If endlessly repeating mantras isn’t for you, focused breathing is the best way to enter a meditative space. And the benefits are instantaneous. It calms anxiety by reducing cortisol in your blood, and stimulates the release of nitric oxide. This helps open up constricted blood vessels, protecting your heart from the effects of stress. Breathe in for four seconds, hold for four, then breathe out for four and hold again. Repeat and relax. 2. Enter Sandman With your stress hormones now under control, your calmer state will allow your brain to start shutting down. It reduces the beta waves stimulating your frontal lobe, helping you drift off. Research published in JAMA Internal Medicine found that meditating for 20 minutes per day reduces the number of…

‘‘Prioritise foreplay. It’s important” Maybe you’ve overlooked Riverdale because it’s a loose reboot of the Archie comics, but that’s a mistake. Reinhart stars as Betty opposite Camila Mendes as Veronica, and the two gals’ amiable rivalry for the attention of one Archibald Andrews is at the core of the show. Yes, it’s Archie, but darker and with more edge. A lot more edge. Reinhart, we found, is as thoughtful as she is gorgeous, especially on the topic of men and dating. 1. Betty and Jughead are... “Couples goals. I’ve learned a lot through them. They prioritise their relationship, even when their personal lives are insane. Jug-head always listens to his girl. Betty always goes to bat for Jug. They’re a team.” 2. Men should always remember... “It takes little effort…

MEET KURT SCHOONRAAD Kurt is an internationally-acclaimed comic who has graced stages (and front pages) across the world. But his passion project lives in Cape Town – a comedy club he sold two of his favourite muscle cars to keep up and running. Don’t let life have the last laugh – this advice is your punchline. My jokes always fall flat with my mates, and I usually end up getting roasted in the WhatsApp group chat. What am I doing wrong? Your return timing is wrong. There’s no time to prepare. The secret is to have an answer prepared already, or at least one or two one-liners. Here’s a great response to anybody who challenges you: “You know what my grandmother always said: ‘Never get into an argument with an…

01 WEIGHT UP A dip belt with a weight plate on it is ideal; if not, you can simply dangle a dumbbell between your feet. Grab the bar using an underhand grip narrower than shoulder-width, and lift your feet off the floor. 02 ON THE RISE Breathe out as you raise your chest to the bar. Keep your torso straight and elbows narrow, to maximise biceps effort and reduce the role of your back muscles. At the top, squeeze your biceps hard for one second. 03 GOING DOWN Lower, breathing in. Avoid swinging; it activates your abs and reduces biceps effort. Don’t lock your arms at the bottom either, as it stresses your elbows. The only aches you should feel are in your newly pumped bi’s. Got the hang of…

Dr. Sandra Hassink has been studying childhood obesity for more than 30 years. And the most important thing she’s learned – applicable to kids and grown men alike – is this: “All the willpower in the world,” she says, “can’t overcome an obesogenic environment.” In other words, to lose weight and keep it off, you have to adjust your world so it’s not constantly tempting you. Instead of putting yourself on a diet, put your environment on one. “You can’t make good health decisions if your environment is always working against you, because then you have to be on alert 24-7,” says Dr. Hassink, founder of the Nemours Weight Management Clinic. “You get tired. Things come up. It’s hard to [be successful] without creating a healthy environment in the first…

Mathew Webb, a personal trainer, has always been in excellent shape. His workout gear? Not so much.That’s where MH stepped in. Mathew’s new look for gym is functional and versatile – he can do HIIT sessions just as stylishly as post-workout coffee runs. Tech Savy Whether you’re a coach or a client, technical fabrics are essential to raise your game. Odour-resistant and moisture-wicking fabrics keep Mat feeling and smelling fresh, and are lightweight on the skin while he’s working up a sweat. Start with one high-performance T-shirt in your arsenal. We like the funky camo print and the close fit; more importantly, it’s more comfortable than his old cotton tee (and won’t get heavy with sweat). Track Power The colour-blocked jacket Mat is wearing strikes the right balance between classic…

Dark chocolate Yes, chocolate. In 2015, researchers in Italy discovered that cocoa flavonoids, a class of antioxidants found in dark chocolate, may improve lacklustre insulin resistance. Bonus: the flavonoids may also play a role in preventing heart disease. Two for one! TIP Don’t go too crazy. Chocolate is still kilojoule- dense. Eating a slightly bitter bar may help you keep a lid on your intake. We like Cocoafair 85% Dark Chocolate (faithful-to-nature.co.za). Yoghurt This big dollop of milk protein helps you feel full. That’s one reason the authors of a 2017 Chinese review believe it may help reduce your risk of type 2 diabetes. Another plus: Yoghurt’s probiotics (healthy bacteria) may benefit glucose regulation, a 2015 Medicina review suggests. TIP Hey, you know what goes brilliantly with plain yoghurt? A…

We all hate our jobs sometimes – but how can you tell the difference between a rough month and serious burnout? Psychologists have questionnaires for employees and work teams that gauge such things as emotional exhaustion, satisfaction, and cynicism. Paula Davis-Laack, a former lawyer (who, incidentally, became a “stress and resilience expert” after burning out), suggests asking yourself these questions. 1. Are you chronically – that is, more often than not – physically and emotionally exhausted? 2. Do you feel a persistent sense of cynicism? That everybody and everything bugs you or rubs you the wrong way? 3. Have you started to lose empathy for your co-workers or clients? 4. Do you often feel a sense of ineffectiveness, that you can’t process…

Step 1 Understand When and how did the belief arise? Was it formed or inherited in youth without much independent exploration of the truth? Is it shared by family or friends? Was it formed under heightened emotion? Knowing the motivation for maintaining a belief is the first step in re-evaluating truth. ASK YOURSELF “What’s my earliest memory of this belief?” ASK THEM “How did you come to this idea?” Step 2 Evaluate List all the reasons you’re holding on to this belief, even if there’s mounting evidence to the contrary. Then make another list of how keeping the belief could hurt you. Do this objectively, as you would any other pro/con list. People often cling to opinions without ever evaluating the evidence. ASK YOURSELF “What does this belief help me…

Expect The Unexpected. While completing a Business Science degree at the University of Cape Town, Kyle Green (@ kyle.kingsley) craved a creative outlet. Studying at a campus in the midst of protests, he did what most students were doing at the time, and picked up a camera. This was the first real story he’d documented, and it revealed an untapped talent for shooting unpredictable elements: fire, mist, lights and fireworks. But how does he capture the perfect shot, when he only has one shot? “Having a fast-enough shutter speed to freeze that moment in time is my priority number one.” Second, you need to understand your gear and your environment. Third, ”create a picture in your mind of what your ideal outcome would be,” he says. Then, shoot – and…

Dave Chapelle The Age of Spin Sometimes weird, usually controversial, and always funny – The Age of Spin is one of Chapelle’s best specials in recent memory. Trevor Noah African American Noah riffs on life as a South African in the land of the free and the home of the brave. The ‘pedestrian crossing’ segment is pure genius. Richard Pryor Live in Concert One of the greatest comedians of all time in his greatest show of all time. Live in Concert is a classic, serving up jokes that are as funny now as they were back then. Cape Town Comedy Club Featuring a rotating cast of some of SA’s best comedians, this venue is a winner, whether for a first date or as an…

The second workout was sourced from the fiery pits of hell, and your muscles will burn like it. It’s specific fatigue, which means similar muscle groups are fatigued by performing two exercises in sequence, followed by a rest – for example, performing two upper-body pushing movements in a row, then resting. This workout might emphasise strength, but it still works your cardiovascular system; it has an HIIT structure. This is the wicked workout: 01 JUMP PULL With the rings at arm’s length overhead, jump up into the top of a pull-up position with elbows tucked into your body and palms facing one another. From here, lower yourself with control back to the start. The aim is to perform a 3- to 5-second eccentric rep. x30 seconds  > Level 1 move:…

This one’s not for everyone. Nowadays I see a lot of older runners in “maximalist” shoes made by Hoka One One or Altra, with soles as thick as a Game of Thrones paperback, and not caring whether they’re landing on their heels or toes. But after wading through the conflicting research and talking to biomechanists, I’m convinced: there are benefits to forgoing a little cushioning and learning to strike the ground with your midfoot or forefoot rather than your heel. Your legs are springs – the stiffer the spring, the more efficiently the forces you put into the ground return to your body, propelling you forward. WARNING: If you feel strongly about the need to change your footstrike, find a coach who can work with you on it. Recent research…

DID YOU KNOW? It takes an average of eight weeks and more than 250 individual steps to produce a pair of these. Lace Up Your Shoe Game HOW TO WEAR IT Try it with selvedge jeans, plaid suits, even with a tuxedo (if the shoe is black in colour). We love the idea of the wingtip, and of investing in something like a pair of Church’s, with the perfect toe and intricate detailing that provides versatility for any occasion. WHAT SHOULD I AVOID? The great thing about classics?They’re pretty hard to get wrong. Avoid any too overwrought with details and gimmicks: we like traditional detail and colours, no square or pointy toes or two-tones. If you’re new to this, it’s best to opt for solid black or dark brown. Think…

KNOW WHAT EACH OF YOU WANTS Alice is a polyamorous woman with a husband, Sean, and a boyfriend, Jon. She recalls a spat from her monogamous years when she spent the day with a guy friend from childhood. They’d hugged and held hands – an innocent show of affection, she thought. Her boyfriend at the time thought otherwise. “He assumed everyone thought it was inappropriate, and I didn’t,” she says. “We’d just never talked about it before.” Neither of them could get past it. “He felt like I disrespected the relationship; I felt like I was walking on eggshells.” Lots of monogamous people know that walking-on-eggshells feeling. If needs aren’t expressed, Divine says, a relationship can crumble. Successful poly people form their guidelines from scratch and know exactly what they…

LESS THAN 1 MONTH Tag Ed Helms, Jeremy Renner, Jon Hamm, Hannibal Buress, and others play a long-running game of adult tag. It’s mindless, non-threatening fun. Laugh together on 29 June. MONTHS 2 TO 12 Ocean’s 8 Now with Sandra Bullock, Mindy Kaling, and Rihanna! You’ll be far enough along that you can compare Oceans without sounding anti-feminist. Hopefully. From 8 June. 1 YEAR OR MORE Adrift Shailene Woodley and Sam Clafin sail into the largest hurricane ever to hit the Pacific. Any couple who has hit rough water will understand the metaphor. It’s out 27 July. NAOMI SAYS ”Some moviehouses let you reserve your seats in advance. Remember guys, planning ahead is a major turn-on.”…

Think of beliefs as connections between brain cells (i.e. neural networks, some containing, say, your knowledge of vaccines, and some your knowledge of autism). As a belief becomes ingrained, the connection gets stronger and your mind becomes more “closed”. V = vaccine info A = autism info Step 1 Initial Association First mention of the topics together Step 2 Sporadic Association Step 3 Automatic Association Each time you hear “vaccine”, you automatically think “autism”.…

MR. RIPPED IS MARCHING UP THE trail. There is only one rule on these hikes: do not pass Mr. Ripped. It’s a good rule, because attempting to pass him could put you at risk of a cardiac event. His pace is brisk, almost a jog. The grade is steep, the air thin. We’re hammering a trail at 1 830m in the Sandia Mountains near his home in Albuquerque. Mr. Ripped, whose real name is Clarence Bass, does this hour-long hiking circuit once a week, but it’s enough – just enough, combined with one weekly weightlifting session and walking and staying active every day – to place him among the fittest men in America, a physical specimen par excellence who, at 81, may be unrivalled in his age group anywhere in…

MODERN GENOMICISTS SAY THE FUTURE IS PERSONAL. CLINICS ARE POPPING UP IN A NEIGHBOURHOOD NEAR YOU THAT WILL TEST YOUR GENES TO HELP YOU SHED KILOS, LIVE TO BE A HUNDRED, AND TAKE YOUR TALENT FOR SWIMMING BUTTERFLY TO THE PODIUM. ONE SWAB OF THE CHEEK, AND THEY’LL UNRAVEL YOUR DOUBLE HELIX AND REVEAL YOUR GENETIC POTENTIAL. WE SENT THREE MEN’S HEALTH GUINEA PIGS – ALONG WITH BUNDLES OF RESEARCH, A FAIR AMOUNT OF CURIOSITY AND SOME HEALTHY SCEPTICISM – FOR THE ULTIMATE IN SELFIES: A GENE-BASED DIAGNOSIS OF WHERE THEIR POWER LIES. When I asked fellow trail runner Genevieve Jardine how she was preparing for her next race, The Three Cranes – 100km through the Karkloof forests – I didn’t expect her to say she…