Modern lifestyle magazine june 2013

modernLIFESTYLE

Skin Clearing Foods

How to Keep Health

Fashon

Sport

ISSUE [ 001] | JUNE 2013

THE MODERN LIFESTYLE

Today, a lot of people sit throughout whole days in offices in front of their PCs and forget how important it is to do regular physical exercises. In fact, they have to be involved in everyone’s daily routine. Apart from doing exercises, it is important to mind what you eat during your day. The modern lifestyle of coach potatoes or fanatic office workers, which many people choose, will certainly bring about a lot of negative results. Despite the fact that everyone is aware of the bad consequences their lifestyle can bring, they do not stop leading them and eating junk food. People in favor of active lifestyle know that healthy food can be really tasty. In fact, the taste of junk food seems terrible to them. That is the right life position, to which all the people have to strive. In addition, junk food can cause a lot of diseases. The high fat content in these food items can result in obesity and will definitely shorten your life.

If you want to live longer, the first thing that you have to do is to get accustomed to healthy food and forget all the addresses of fast food restaurants. The other one is to stop making up excuses for not doing physical exercises. It doesn’t mean that you have to have long daily work-outs. All you have to do is allocate 20 to 30 minutes a day for some simple, but extremely useful moves of your body.

Thus, all you have to do…

3JUNE 2013 | MODErN LIFESTYLE

CONTENTS

8

20

44

Design

MOHAMMED EISA

00201146233825

[email protected]

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http://www.behance.net/mohammedeisa

08Modern lifestyleSKIN CLEARING FOODS

BY GLAMOUR

20FashionIN PRAISE OF THE DRESSMAKER

BY LISA ARMSTRONG

28Afrcan SafariSAFARI SUNRISE AFRICA

CHEETAH 30

ELEPHANT 34

BY TONY ADAMES

40Fashion

MAKE UP TRENDS

BY GLAMOUR

44Africaw

HOW TO KEEP HELTHY

BY LYAN TOMATH

48SportINSIDE SOCCER

BY Ben Lyttleton

28


Fa s h i o n may be a general term for a well-liked vogue or observe, particularly in article of clothing, footwear, accessories, makeup, body piercing, or furnishings. Fashion refers to a particular and infrequently habitual trend within the vogue with that an individual dresses, moreover on prevailing designs in behaviour.Of textile designers Fashion conjointly refers to the most recent creations.

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The additional technical term, costume, has become therefore connected to the term “fashion” that the utilization of the previous has been relegated to special senses like disguise or masquerade wear, whereas “fashion” suggests that article of clothing additional typically. though aspects of fashion may be female or masculine, some trends area unit pseudohermaphroditic. At the start of the twentieth century, fashion magazines began to incorporate images of varied fashion styles and have become even additional influential on folks than within the past. In cities throughout the globe these magazines were greatly sought-after and had a profound impact on public article of clothing style. gifted illustrators role player exquisite fashion plates for the publications that coated the foremost recent developments in fashion and sweetness. maybe the foremost celebrated of those magazines was La Gazette du beau monde that was based in 1912 by Lucien Vogel and often revealed till 1925 (with the exception of the war years).


Think spots are something just teenagers get? Think again. Around 20 per cent of women suffer from acne well into their 20s and 30s, which can be caused by anything from stress to hormone fluctuations and more. All is not lost, however - aside from topical over-the-counter treatments and antibiotics, there are a number of foods long-heralded for their skin clearing properties that, added to your diet over time, may help to significantly improve the quality of your skin. Try combining our top 30 foods with fresh air, plenty of exercise, and a good skin care regime and see if they make a difference.

By Glamour | Wednesday, 8 May 2013

Start >>

Skin Clearing Foods

Top 30

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Nettles

Nettles get a bad rep for being a stingy garden nuisance, but taken in tea, capsule or soup form, you might be surprised to discover they have an anti-inflammatory effect, helping to calm the skin and improve conditions like eczema and acne. They’re also extremely detoxifying, thanks to high levels of antioxidants which protect the body from the over-production of free radicals – chemicals which can cause damage to proteins, fats, carbohydrates and DNA in the body. Stock up on nettle tea from your local health food shop and see if it makes a difference.


Artichoke

Regular consumption of these woody, fibrous vegetables has been linked to healthier skin, and in particular, improved skin luminosity. Artichoke is frequently used as an herbal remedy in creams and cosmetics because of their high antioxidant potency, but included as part of a healthy diet, can also benefit the body by easing digestion, lowering cholesterol and aiding the body’s natural immune system defences. Pick up a couple from your local supermarket, trim back the thorns and boil for around 25-45 minutes.

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Alfalfa Sprouts

Tiny but mighty, each stringy sprout is packed with valuable, skin-clearing nutrients such as calcium, folic acid, magnesium, manganese, phosphorus, potassium, silicon, sodium and zinc among others, as well as supplying a full range of vitamins A, B complex, C, E and K. Who needs multivitamins when you can sprinkle a few of these on your salad? They’re relatively inexpensive, too, and available from most health food shops.


Peppermint

It’s really hard to pick fault with a steaming cup of peppermint tea, which is known for its potent healing and calming properties. Not only can it help to aid digestion, relieve stress – a common acne aggravator – treat headaches and clear sinuses, but it’s seriously good for the skin, too. Try swapping it in for your usual cup of builders’ brew and see if it makes a difference.

Beetroot

They might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing. Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body and lower cholesterol too.

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Red Grapes

It is thought that red grapes –and their seeds– contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema. As a natural antihistamine, grapes can also help to control the side effects of allergic reactions. Try popping a few washed grapes (with seeds) into a fresh salad, or enjoy a handful as part of a healthy snack between meals.

Acai

These tiny purple fruits are one of the most potent forms of antioxidants in the world, and as such, are fabulous for skin health, as they help to eliminate toxins and free radicals in the body. If you can’t get hold of them fresh, most health food shops tell concentrated juices and tablets – just be sure to go for natural products free from additives and artificial sugars.

Watercress

Next time you make a salad, try substituting a few lettuce leaves for some peppery watercress. The leafy greens are jammed full of antioxidants as well as minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, nourishing the skin while helping to flush out toxins and excess fluids in the process. Bonus!

Fennel

If you’re not familiar with this liquorice-flavoured root vegetable already – get to know it. Aside from aiding digestion, reducing swelling in the body and helping to flush out excess fluids and toxins, it also works wonders for the health of your skin and hair, so pick up a box of tea or pick up a few roots for roasting.

Oat Milk

There is some evidence to suggest that removing dairy products from the diet can ease the symptoms of acne in some sufferers. However, there is little way of telling whether this will work for you or not unless you try substituting milk for an alternative and monitoring your progress over time. Oat milk is high in fibre, lactose free and is particularly high in vitamin E and folic acid, which supports healthy skin and makes it a great milk alternative. Pick up a carton from your local supermarket to try it out.


Tofu

Is there a better way to increase your protein intake than by working tofu into your diet? The soft, omelette-like substance made from soya beans is a good source of healing vegetable protein, calcium and healthy unsaturated fats – a killer combination for anyone suffering from a skin condition. It is also a rich source of antioxidants, as well as minerals iron, copper and manganese. We love our tofu freshly sprinkled over a salad or cooked into a stir fry. Try adding some of the other ingredients on this list for a super skin-boosting meal.

Brown Rice

It has been suggested that steady blood sugar levels and skin health could be linked, so it makes sense to try swapping out processed white carbohydrates for brown, wholegrain, low glycemic index foods like brown rice. A portion a day not only provides a rich source of B vitamins, protein, selenium and magnesium, as well as several antioxidants, but also helps to regulate your sugar levels by releasing energy slowly throughout the day rather than all at once like processed carbs do.

Water

Clear skin starts from within, and one of the best, cheapest and most effective ways to get there is to help your body flush out toxins by drink plenty of water. Not only will upping your fluid levels help to keep your brains fully functional and therefore better able to cope with stress, but it also replenishes water in the cells. Make sure you drink the recommended eight glasses of water a day, and drink more after exercise.

Eggs

Especially the yolks, which are full of skin clearing selenium, zinc and protein, among other vitamins.

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Nuts

Deficiencies in minerals such as zinc and selenium have been linked to acne in some sufferers, which is why nuts – in particular pumpkin seeds and Brazil nuts – are a good, healthy snack to get used to. Selenium helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power, while vitamin E, copper, magnesium, manganese, potassium, calcium and iron are all essential to skin health and function.

Kale

Forget cabbage – kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus (phew!). We love adding a handful of kale into a soup with some of the other ingredients listed here for a real skin-clearing tonic.

Garlic

Each clove of garlic is full of a naturally occurring chemical called allicin, which, when digested, reacts with the blood to create a product capable of killing off many harmful bacteria and viruses your body might be harbouring – including that which causes acne and other skin infections. Couple this with a potent cocktail of antioxidants, and it’s almost unbeatable. To get the most out of garlic, eat raw, chopped finely into a salad or stirred into a meal before serving.

Legumes

Any healing process needs protein and energy, and legumes – peas, beans, and lentils – have both these things in abundance. They also contain a potent cocktail of vitamins and minerals as well as being particularly high in dietary fibre, which aids the body’s natural digestion process and assists detoxification. All these things help in the battle for clearer skin, so try switching your usual portion of carbohydrates for a few spoons of beans and see if it helps.

Avocado

This slippery green fruit is widely known to be a great source of vitamin E, which boosts the skin’s vitality and luminosity. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation, while avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture. Eating a regular portion of avocado (half a pear will do!) can also improve the skin’s ability to keep itself moisturised.


Burdock

Heralded for centuries as a healing remedy, this herb contains high levels of calcium, potassium and magnesium, all of which are essential nutrients the body uses to support healthy skin. It also has strong antibacterial and antifungal properties – perfect for tackling the spread of acne as well as digestive problems. Burdock can be eaten as a vegetable, but the easiest way to take it is in tea form. Most good health food stores should stock it.

Dark Berries

Not only are berries jammed with skin clearing antioxidants, but they’re packed with fibre too: great for staving off hunger pangs and regulating insulin production.

Cottage Cheese

For a high-protein, selenium-packed, skin clearing boost, consider introducing cottage cheese into your diet. Try adding a few spoons to a jacket sweet potato and serving with broccoli and spinach for a seriously skin-nourishing meal.

Green Tea

Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty.

Sweet Potato

There is evidence to suggest that high cortisone levels, one of the main hormones released by the adrenal gland in response to stress, can lead to break-outs. Regulating fluctuating blood sugar levels can help us to combat stress by lifting our moods. Try eating vitamin-packed complex carbohydrates, which release sugar slowly over time, like sweet potato. The root vegetable also contains beta-carotene, which converts to vitamin A when it is digested, and can help to improve the circulation of oxygen to the skin.

Broccoli

Apart from kale, we struggle to think of a vegetable more worthy of the ‘super’ title than broccoli. Antioxidants like vitamins A, B complex, C, E, and K all help to add luminosity to the skin and to revive damaged tissue, while omega 3 fatty acids, calcium and folate support the healing process and aid the proper function of skin cells. Eat raw in a salad or lightly steamed to get the most out of your florets.

Tomatoes

Tomatoes are rich in vitamin C, which helps to keep the skin firm and taut by aiding collagen production. They also contain lycopene: the red pigment which not only gives them their bright red colour, but also stimulates skin circulation.

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Mackerel

If you want a glowing, radiant complexion and spot-free skin, increase your intake of oily fish, like mackerel. Each fillet is loaded with eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which combat acne inflammation, as does…

Salmon

Salmon and other cold water fish. Also, the high protein it contains can help to speed up the skin’s natural healing process.

Oysters

Oysters are packed with skin clearing nutrients for relatively few calories. Expect to find everything from vitamin A to zinc and selenium in these bite-sized sea-dwelling beauty bombs.

Pumpkin Seeds

Not keen on seafood? Try sprinkling a handful of pumpkin seeds over your salad instead. Each kernel is high in vitamin E, zinc and omega 3 & 6 fatty acids, making them a good veggie skin clearing substitute.


In praise of the dressmaker

With the Ascot, wedding and general strutting season almost upon us, it's time to give bespoke dressmaking some serious consideration. Somewhat inconveniently, as far as impeccably fitted clothes are concerned, the days of a dressmaker on every corner have been

BY LISA ARMSTRONG

24 MAY 2013

superseded by the era of hot and cold running nail artists and tattooists. So today's column is dedicated to an elite squad: a great new couturier to the best alterations service in town. That town is London - but some offer internet services. Others are well worth the trip.

One of Nevena Nikolova's bespoke dresses

Once upon a time, one might have known women who went to Paris to have their clothes made. These days that activity is prohibitive for all but the first ladies of Kazahkstan, Turkmenistan, Tajikistan and Uzbekistan. Even ready-to-wear can require (several) hedge-fund salaries: £9,000 for a McQueen jacket, £20,000 for a Saint Laurent ostrich

feather coat, £7,000 for a Valentino lace frock .There's much pricier stuff available on request.Admittedly, it's possible to get though life without a Valentino-y lace frock,

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but occasionally, it isn't. And when a lacy frock moment arises - or one that requires an amazing tuxedo or a knock 'em dead skirt suit - it's best not to bodge things. With the Ascot, wedding and general stuff-strutting season almost upon us, it's time to give such matters, including the

perennial "why pay hundreds for something you might spot on more than one other woman" issue, some serious consideration.The ultimate luxury: something bespokeOnce you think outside the box, there's a bracing view. Nevena Nikolova, a 37-year-old, Sofia-based couturier

has just opened a salon in a town house in Knightsbridge to cater to women seeking something unique and meticulously made by hand.Having spent time in this serene spot leafing through fabrics and trying on finished pieces - arduous but it had to be done - I can testify to how beautifully made her clothes are and how much attention she pays to the minute variations of a dart or a lining.Nevena was a promising musician and a talented linguist (top honours from Berlin's Goethe Institute, then a scholarship to Oslo to perfect her Swedish and Norwegian). I think that shows - in a good way. She's highly attuned to her clients' personalities and believes that "clothes should dress the mind, as well as the body".Having walked away from her well-paid interpreting job with Bosch to do something "more creative in 2001, she went into business with her brother and mother, who had taught her to sew when she


was tiny. She opened her first atelier in Sofia, then a larger one four years later. From the start she invested in the best fabrics - she has an especially light touch with lace, which she sources from the Sophie Hallette factory in France, which also supplies Valentino, Erdem, Dolce & Gabbana, Chanel and McQueen (its Chantilly lace features on that wedding dress), among others. Maude

Lescroat, marketing manager of Sophie Hallette, has since become an avid client.You can see how Nevena's service could become addictive. Although she's quite a big deal in Sofia, what with the catwalk shows there and the media attention, there's nothing intimidating about her. There may be pinkish shades of Zandra Rhodes in her long, pale rhubarb coloured hair, but she's not in the least exhibitionist. Instead, her approach is intellectually curious and exceptionally sensitive to clients' requirements - important because national tastes can vary. So while wealthy Bulgarians don't appear to be big on understatement, Nevena gets it.You'll never walk away with something you're not delighted with. Equally, she'll tactfully steer you away from something that doesn't flatter you and the quality will be exquisite - sometimes even her internal seams are edged in chiffon.A tour with the makers

of the Duchess of Cambridge's wedding-dress laceShow her a photo or a sketch of your dream outfit, whether it's a wedding dress or a discreet skirt suit, and she and her team of seamstresses in Sofia, will make it reality, subtly adapting it to your shape and personality. It will take four to six fittings, but the investment - of time and money - is worth it. Visualising a finished outfit doesn't come naturally for

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everyone. But she'll make a toile and layer suggested fabrics on top, which removes any nasty surprises when you receive the finished garment - all for less than the price of top level ready-to-wear. That's not cheap, but it is value for money. From £2,500 for day wear and £5,000 for a wedding dress.Having met when they were both working in a care home in Delhi on their gap years, Lavinia Brennan and Natasha Rufus Isaacs didn't let their lack of training stop them from setting up a ready-to-wear label that would provide employment for women who had been sex trafficked.It sounds like the mother of all disastrous recipes, but Beulah works, mainly because they had the nous to employ proper designers. Their Sabitri and Sonia dresses - long-sleeved, fit and flare chiffon designs with, respectively, a V and a round neck - have rapidly become classics, partly because they're feminine and easy to wear, but mainly

because they're ultra flattering. Pictures of the Duchess of Cambridge in her first Beulah dress in October 2011 didn't hurt.Business has been brisk ever since. Now they've launched Beulah made to measure (full disclosure: the Duchess got them to tweak her outfits so they fitted

perfectly). If you've admired one of these frocks on a celebrity (for such a tiny label they've made quite an impression) but are loathe to be anyone's doppelgänger or can't find off-the-peg dresses that fit, this is the answer. Choose from an existing style and hundreds of colours, add, detract or shorten sleeves - and your Beulah will be ready in a month.Top 10 personalised luxury itemsYou can see what you're getting, yet it won't look quite like anyone else's.

The Sonia and Sabitri can also be adapted as wedding dresses. It takes four to six weeks. Prices range from £500 to £1,000, with basic alterations for a ready-to-wear style from £30. Better still, they can work without a personal fitting.You can spend all the money you like on off-the-peg, and if it doesn't fit you perfectly, it won't look good. Conversely, you can transform a bargain with an alteration service.


DUBAI

Jumeirah Mosque is a mosque in Dubai City. It is said that it is the most photographed mosque in all of Dubai. Organized

tour are availabe for non-Muslims

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JUMEIRAH BEACH HOTEL With its striking wave-like design, this five-star resort is one of Dubai’s most instantly recognisable structures. Happily for our guests, the Jumeirah Beach Hotel is equally famed for its amazing value and sheer wealth of options to

DUBAIYou’ll find everything you’re looking for and much more at Jumeirah Beach Hotel.

STAY DIFFERENT TM

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enjoying your stay.All the hotel’s 617 rooms, suites and villas are luxuriously furnished and provide spectacular views of the Arabian Gulf.

And once you’ve finished taking in the view, you can choose from the widest array of leisure facilities around, including a scuba diving centre,

five swimming pools, Sinbad’s Kids Club, The Hub for teens and complimentary, unlimited access to the Wild Wadi Water Park.


AFRICA

Safari Sunrise Africa

Africa is the world's second-largest and second-most-populous continent. At about 30.2 million km² including adjacent islands, it covers six percent of the Earth's total surface area and 20.4 percent of the total land area.

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African safaris with are the best safaris if one wishes to have holidays in Africa. With destinations such as Kenya safaris, South Africa Safaris, Kruger safaris and Masai Mara Safaris will make you want to travel to Africa for its luxury beautiful wild animals safari as best safari vacation of a lifetime.


AFRICA

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The cheetah is

the world's fastest

land mammal. With

acceleration that

would leave most

automobiles in the

dust, a cheetah can

go from 0 to 60 miles

(96 kilometers) an

hour in only three

seconds. These big

cats are quite nimble

at high speed and

can make quick and

sudden turns in

pursuit of prey.


Before unleashing their speed, cheetahs use exceptionally keen eyesight to

scan their grassland environment for signs of prey—especially antelope

and hares. This big cat is a daylight hunter that benefits from stealthy

movement and a distinctive spotted coat that allows it to blend easily into

high, dry grasses.

When the moment is right a cheetah will sprint after its quarry and

attempt to knock it down. Such chases cost the hunter a tremendous

amount of energy and are usually over in less than a minute. If successful,

the cheetah will often drag its kill to a shady hiding place to protect it

from opportunistic animals that sometimes steal a kill before the cheetah

can eat. Cheetahs need only drink once every three to four days.

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Female cheetahs typically have a litter of three cubs and live with them

for one and a half to two years. Young cubs spend their first year learning

from their mother and practicing hunting techniques with playful games.

Male cheetahs live alone or in small groups, often with their littermates.

Most wild cheetahs are found in eastern and southwestern Africa. Perhaps

only 7,000 to 10,000 of these big cats remain, and those are under pressure

as the wide-open grasslands they favor are disappearing at the hands of

human settlers.


AFRICA

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African elephants, also known as African bush elephants or African savanna elephants, are the largest living land mammal. African elephants have a large head, large ears, and a long muscular trunk. The two front incisors of African elephants grow into large tusks that curve forward. Tusks are present in both male and female African elephants. The African elephant's trunk has two fingerlike outgrowths, one at the top edge of the tip and another on the bottom edge.

35MAY 2013 | MODREN LIFESTYLE

These outgrowths, also called proboscides, enable the elephant it to pick up small objects and strip leaves from trees.African elephants, also known as African bush elephants or African savanna elephants, are the largest living land mammal. African elephants have a large head, large ears, and a long muscular trunk. The two front incisors of African elephants grow into large tusks that curve forward. Tusks are present in both male and female

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African elephants. The African elephant's trunk has two fingerlike outgrowths, one at the top edge of the tip and another on the bottom edge. These outgrowths, also called proboscides, enable the elephant it to pick up small objects and strip leaves from trees.african elephants, like most elephants, require a great deal of food to support their large body size. They can eat up to 350 pounds of food each day and their foraging can drastically

alter the landscape. The African elephant's predators include lions, hyenas, and humans.The basic social unit in African elephants is the maternal family unit. Sexually mature males also form groups while old bulls are somtimes solitary. Large heards can form, in which the various maternal and male groups mix.African elephants are classified as vulnerable by the IUCN. The main threats facing African elephants are hunting and habitat destruction.

The species is targetted by poachers who hunt the elephants for their valuable ivory tusks.Diet:African elephants are herbivores. They feed on plant material such as grasses, buds, fruits, leaves, roots and bark.Size and Weight:About 13 to 16 feet long and 4?-7¾ tonsHabitat:African elephants once inhabited a range that stretched from the southern Sahara Desert to the southern tip of Africa and reached


from the west coast of Africa to the Indian Ocean. Today, African elephants are restricted to small pockets in southern Africa.Reproduction:African elephants reproduce sexually. Females become sexually mature between the ages of 12 and 14 years. Pregnancy is 22 months long and is timed so that calves are born during the rainy season when food is plentiful. When born, calves are large and mature slowly. Since calves require much care as they develop, only one calf is born at a time and females only give birth about once every five years. In captivity, elephants breed poorly or not at all.Classification:African elephants are traditionally considered to be one of two species of elephants, the other being the Asian elephant. Recently, however, scientists have suggested a third species of elephant. This new classification still recognizes Asian elephants as a single

species but divides African elephants into two new species, the African savanna elephant and the African forest elephant.

Evolution:Elephants closest living relative are manatees. Other close relatives to elephants include hydraxes and rhinoceroses. Although today there are only two living species in the elephant family, there used to be some 150 species including animals such as Arsinoitherium and Desmostylia.

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FASHION

MAKE UP TRENDSSpring/Summer 2013

Thought molten metallic and bold, brave eyes were just for party season Think again. The SS13 catwalks were awash with silky silver shadows and bright, block colours. Check it out.

When it comes to beauty looks, bare is always beautiful—but so is a bit of color on the face. Fortunately the spring shows offered us both options this season. Makeup artists swept brilliant shades of blue and green on the eyes at Stella McCartney and Versus, slicked vivid crimson hues on lips at Jason Wu and Burberry, then emphasized neutral lips and glowing skin at shows like Dolce & Gabbana. There were moments of major lashes and brows but all of that was balanced by softly smudged-in eyeliner backstage. To emphasize this mix of strong versus subtle, play up the features you want to draw attention to with color—or a touch of sparkle (see Chanel, Gucci)—while keeping the rest of your look simple and glowing. Plus, check out the most anticipated hair trends of Spring 2013.

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Keep hair simple and lips nude to balance out a strong look like this.

Fan your shimmering sil-ver shadow outwards into a winged shape and finish with plenty of eyeliner.


Contrast a hot pink with golden jewels for a sure-fire hit.

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Yes, we’re planning our festival make-up looks already – and this Christian Dior cre-ation is top of our list. Pick a block colour (the brighter the better) and add some sparkle.


Maintain healthy eating habits. Avoid fad diets like the plague; to get all the nutrition the human body needs, eat carbs, protein, and fat (yes, even fat!) at every meal.

By doing so, you’ll have a healthy heart, healthy brain, and a fully functional immune system. Eating highly varied foods will also help insure you get all the vitamins, minerals, oils, and enzymes your body craves.

HOW TO

KEEP HELTHY

LYAN TOMATH

44

To lose weight, you must burn more calories than you consume. That’s all there is to it. With the exception of sweets, eliminating one area of the food pyramid from your diet won’t replace the need to simply consume fewer calories.

Avoid skipping meals, which is hard on the body. Some people even recommend eating up to 6 mini meals a day instead of 3 large ones, which

can sustain energy and steady blood-sugar levels; however, many people end up turning their “mini meals” into

junk food sessions and end up consuming not just more calories, but emptier ones. Be honest with yourself

before making this choice.

If you want to work on portion control, eat low energy-density foods (i.e. more substance, fewer calories). Fruits and vegetables, for example, are packed with not only vitamins and minerals, but also water and fiber, making them take longer to digest and keeping you full longer.

Drink more water. This helps flush metabolic wastes to keep your


metabolism in top shape.Water can also help you feel fuller, so drink at least a half-gallon (2 liters) of water every day (or more if you are active or live in a hot climate).

Sleep well every night. Adults should get 7 to 9 hours daily, whereas school-aged children should get 10 to 11.One of the absolute most important ways of improving the quality of your sleep is to do it in complete darkness, as even small amounts of light interfere with the chemicals that tell your body to rest. If you can’t eliminate the light in your room, wear an eye mask. Another one of the best ways to improve your sleep is to exercise.

Sleeping is also a good way to prevent overeating. A study by The American Journal of Clinical Nutrition demonstrated that men who only slept for 4 hours consumed, on average, 500 more calories than they did after sleeping for 8.

Stick to an exercise regimen. If you don’t want to pay for a gym membership, try strength-training at home. The muscle you develop will help increase your metabolism.

the bodies of muscular

people burn more calories even while they’re at rest.To keep your heart in shape, do cardio. One particularly effective way to improve your cardiovascular health is to do interval training, which means alternating between low- and high-intensity activity. This has been shown to be a quick and extremely effective way to improve heart health and endurance.

(Anyone over the age of 60 or who has heart disease, high blood pressure, or arthritis should consult a doctor before attempting interval training.)

Pursue your passions. No, not everyone can make a living playing sold-out concerts, traveling around the world trying new foods, or churning out bestselling fantasy novels, but that doesn’t mean you should give up on your dreams. Set some time aside to practice an instrument, do art, take photos, build models, weld, bake gourmet cakes, or whatever else enriches your free time. If you want to learn something new, take an evening or weekend class. If you can’t think of anything interesting off the top of your head, take the time to find a hobby.

If you’re convinced that there isn’t enough time in the day to pursue any outside activities, try to cut back on a time-wasting activity like

“ Those who think they have

no time for exercise will

sooner or later have to find time for

illness.„

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AZZA FAHMYJ E W E L L E R Y

w w w . a z z a f a h m y . c o m


INSIDE SOCCER

The two favorites may have progressed into the Champions League semifinals, but it was not easy for either team. Barcelona came from a goal down against Paris Saint-Germain to draw 1-1 to get through on away goals, while Bayern Munich needed to weather some early Juventus pressure before winning 2-0 in Italy. Here is the breakdown ...

Ben Lyttleton

48

Barcelona needs Messi after all. So now we know if Barcelona is Messi-dependent. It is. When the world’s best player came off the bench for Cesc Fabregas after 61 minutes, Barcelona was staring at elimination from the Champions League. PSG was 1-0 ahead, 3-2 on aggregate, and Barcelona had not even forced goalkeeper Salvatore Sirigu into a save.Messi’s arrival lifted his whole team. He may only have been

50 percent fit with his hamstring injury, maybe even less, but he made the difference. It was his jinking run and pass for David Villa to cut back to Pedro for the equalizer that sent Barcelona into its sixth straight semifinal.Barcelona was not only missing Messi but also missing Carles Puyol and Javier Mascherano. All three absences showed, as it squandered chances in front of goal, looked vulnerable from set pieces, and

with Adriano shaky alongside Gerard Pique in back, conceded space and opportunities, too.When PSG’s Javier Pastore broke the deadlock five minutes into the second half, the surprise was not that Barcelona, unbeaten at home in this competition since February 2007 (when Craig Bellamy celebrated his goal with a golf swing), was facing a knockout, but that the visitors, so brave up to then, had not scored earlier.


Barcelona had 13 shots in the first half, none of which were on target, the first time this season it has failed to test the goalkeeper in 45 minutes. But PSG had looked more likely to score, even if Xavi brushed the side-netting with an early free kick and Andres Iniesta tried his luck with an audacious 40-meter lob.Barcelona’s Victor Valdes had been the busier keeper, stopping Ezequiel Lavezzi in a one-on-one with his feet, and diving sharply to parry Lucas Moura’s header. Both chances had been created by Zlatan Ibrahimovic, whose build-up play was brilliant throughout. It was his pass, in fact, that released Pastore to chip the ball over Valdes in the 50th minute for a deserved lead.It was symbolic that Pastore was the scorer; he was the first player sports director Leonardo signed for PSG, aged 21 and at a cost of €42 million. It was always going to be hard for him to make

his mark, and there were times last season when he struggled.“He’s not Messi, he’s not Iniesta, he’s not even [ex-PSG player] Rai,” Lyon’s sports director Bernard Lacombe told RTL. “We tracked him at Palermo and he’s good, but €42m is too much.” Marseille sports director Jose Anigo agreed, telling L’Equipe: “If we had €100 million, we would have built another team; we all have different tastes, a bit like with women.”

But if Pastore was the scoring hero, the star man for PSG, at least in the first half, was winger Lucas Moura (the last player that Leonardo signed). It was somehow appropriate that Lucas was so dangerous at Camp Nou, where Barcelona’s sponsor is the Qatar Foundation.This match had been nicknamed the Qatar Derby, and it brought back memories of Lucas’ official unveiling as a PSG player in Doha in January.PSG needed to sort

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out visas for Lucas and his family to come to Qatar, and sports director Leonardo asked his agent, Wagner Ribeiro, to email passport copies over. He added a text message, reported ESPN Brazil, via WhatsApp, that read: “No problem. In Qatar, we make the law.”You also wondered what Manchester United coach Sir Alex Ferguson thought as he watched Lucas skip past Jordi Alba like he wasn’t there. “I find it unbelievable that

a club can pay €45 million for a kid of 19,” Ferguson told France Football in September. “When someone pays €45 million for a boy of 19, you have to say that football has become crazy.”And yet the match-winner cost Barcelona nothing and was fast-tracked into the first team by Pep Guardiola, who didn’t want to sign Fernando Torres because he knew Pedro was waiting in the wings. Sure enough, in Guardiola’s record-breaking first

season, in 2008-09, Pedro made history as the only player to score in the league, the Champions League, the European and Spanish Super Cups, the Copa del Rey and the World Club Cup, in the same campaign.“If Pedro was Brazilian,” Guardiola once said, “he’d be called Pedrinho and we wouldn’t have enough money to afford him.”PSG leaves the competition with its head held high, having given notice of its credentials as a serious player on the pitch (UEFA’s financial regulations notwithstanding). The PSG project is alive and well, and the fact that everyone in France was talking about this game -- in stark contrast to 2010, when Lyon reached the semifinal and it barely registered -- shows how far it has come in a short time.“With Zlatan, Paris can become the new Chelsea of European football,” the Swedish striker’s former Malmo coach, Ola Gallstad, told So Foot. “In two


or three years, I truly believe they have a real chance of winning the Champions League. “Meanwhile, Barcelona breathes a huge sigh of relief and wraps up Messi in cotton wool until the semifinal comes around.HONIGSTEIN:Dortmund’s euphoria after comebackBayern ends Juventus hopes. No one will be talking about Fernando Llorente after this game, but perhaps they should be. Bayern was the better team and deserved to reach the semifinal after a 2-0 win, but maybe it would have been different had Juventus signed the Spanish striker in January, instead of Nicolas Anelka.That might become part of the post-mortem

in Turin, though the truth is that Juventus played far better than it did in Germany eight days ago, and still fell short. It had chances, but no one to get on the end of them; perhaps this match was best summed up by the excellent first-half move that released Paul Pogba down the right, only for his fizzing cross along the six-yard line to met by not a single Juventus striker.Juve boss Antonio Conte had spoken before the game of the faith he had in his bosses and their market moves. One of those decisions was to not splash out on Didier Drogba in January; or to bring forward Llorente’s Juventus move six months. Since the

turn of the year, the Spanish forward has played nine games for Athletic Bilbao, eight as a sub, and scored no goals. Anelka, by the way, has played 25 minutes since his January move.Bayern has showed the value of a decent goal scorer all season, and one surprise is that it has been Mario Mandzukic and not last year’s hero, Mario Gomez. Bayern boss Jupp Heynckes loves Mandzukic for his all-round play, and his dead-eye in front of goal was apparent when he pounced quickest on a Gianluigi Buffon parry to prod Bayern ahead in the 64th minute.The Croatian had already been booked and will miss the first leg of the semifinal. No matter; late substitute Claudio Pizarro, who scored four goals in Bayern’s 9-2 win over Hamburg 10 days ago, came off the bench to double the lead in injury time. Bayern beat a below-par Juventus last week and a strong Juventus this week.

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Modern lifestyle magazine june 2013