< PreviousYOUR HEALTHY SENSE Dining review OPTIMAL DIET • Keto Konjak Noodle in Gravy (THB 150)/ ISSUE_22 21 (1) Keto Scone Cranberry (THB 70) (2) Avocamole (THB 290) (3) Cosy ambiance of the place (4) KS: Kale Spirurina (THB 180) (5) Brownie Cheesecake (THB 185) Club No Sugar 3 Soi 39 Rama III, Bang Pongpang, Yannawa, Bangkok 11 a.m. – 10 p.m. daily T: 063 146 8224 IG: clubnosugar E: clubnosugar@gmail.com 1 3 52 4 Since a string of celebrities and Hollywood A-listers worldwide announced that they shed weight successfully by following the Ketogenic diet regime, it’s become a hit and everyone is now talking about the ‘Keto Diet’. The Keto Diet is a high-fat, adequate- protein, low-carbohydrate eating plan that stimulates your body to convert food into energy. This results in fast fat-burning, if proper preparation for the body was done prior to kickstarting the plan (including consulting your doctor). The Keto Diet is made up of fats (75% of daily calories), some protein (20%) and a small amount of carbs (5%). In trend with this comes the launch of the new restaurant Club No Sugar on Rama III Road. With the intention to attract a health-minded community, it’s divided into three zones. The restaurant zone is spacious and covers the mezzanine floor, where one can dine in a casual ambience. The café zone is a more inspirational, great for those who like to sit down with a cup of coffee and a piece of cake (Keto, of course) while getting some work done. The bakeries are made fresh every day by a renowned Ketogenic chef. For those who fancy some fresh air, the outdoor zone awaits with its shady trees and a pond with colourful fish. Club No Sugar is a perfect family restaurant, indeed. It also offers a supermarket with plenty of healthy foods and ingredients to take back home. Upstairs on the second floor, multi- purpose function rooms are available for private events of every scale (such as a workshop, birthday party and even a wedding reception). Even if you are not into Ketogenic food, you can still eat well here as the restaurant also serves familiar Thai, Chinese and European dishes. / ISSUE_22 22 YOUR HEALTHY SENSE Compilation of new eateries This hideaway is part-chic café, part- photography studio. Enjoy a Cappuccino brewed from Thai coffee beans, or an Iced Black Choco Mint, paired with a fresh-baked pastry using dough from Chiang Mai’s Nana Jungle as you lounge in the charming interior with vintage furnishing. คาเฟ่และสตูดิโอถ่ายภาพโดดเด่นด้วยโครงสร้าง อาคารอนุรักษ์ 3 ชั้น ซึ่งสร้างขึ้นในสมัยรัชกาล ที่ 5 พร้อมเมนูส�าหรับวันสบายๆ อย่างกาแฟคั่ว จากเมล็ดพันธุ์ไทย Black Cocoa Mint โกโก้ เข้มข้นที่ผสมมิ้นต์ออกมาเป็นเลเยอร์สีสวย และ ขนมครัวซองท์สูตรจากเชียงใหม่ ท่ามกลาง บรรยากาศและกลิ่นอายแบบวินเทจ Here’s an omakase experience in a relaxed setting. Take a seat at the counter that surrounds the open kitchen and watch as the chefs prepare dishes of Snow-Aged Wagyu and Niku Sushi, or else head to the outside terrace for a glass of Japanese craft draft beer, or sake, with a side of Meat Skewers. ตัวร้านไม่ใหญ่มาก ตรงกลางเป็นครัวเปิด รายล้อมด้วยเก้าอี้ที่นั่ง เมนูของที่นี่มีหลากหลาย แต่แบบคอร์สจะเป็นที่นิยม โดยมีให้เลือกทั้ง คอร์สเนื้อวัวและคอร์สซีฟู้ด แนะน�าคอร์สเนื้อ รวม 3 แบบ ที่ทางเชฟน�าเนื้อวัวมาปรุง 3 แบบ เสิร์ฟในภาชนะรูปแบบต่างกัน หรือจะไปนั่งจิบ เบียร์หรือสาเกเย็นๆ แกล้มกับเนื้อย่างก็ได้ Here’s a southern Thai restaurant that deserves to be the talk of the town. The Stir-Fried Sataw Beans with Shrimp is so pungent and balanced, while the slow-cooked then pan-fried Beef Shank in Coconut Milk with Chilli Paste and Thai Basil delivers depth of flavour that deserves a plate-licking. ร้านอาหารใต้ต�ารับชุมพร คัดสรรวัตถุดิบคุณภาพ ที่ทั้งสดใหม่และให้รสชาติดั้งเดิมแบบคนหลังสวน ที่แท้จริง อย่าพลาดเมนูเด็ดอย่าง สะตอข้าวผัด กะปิกุ้ง ที่ใช้สะตอพันธุ์ข้าวให้รสหวานมันและ กลิ่นไม่แรงมากอีกเมนูคือผัดเนื้อหลังสวน ที่ใช้ เนื้อวัวเปื่อยนุ่มจากการถูกรวนด้วยน�้ากะทิ มาผัด กับพริกแกงสูตรของชาวหลังสวน RUE DE MANSRI Ruedemansri KLANGSUAN Klangsuan NIKU KAPPO Nikukappobkk FRENCH HIDEAWAY SOUTHERN TASTE TIME FOR TEPPAN/ ISSUE_22 23 Oasis Spa shared the love at their “Oasis Spa Loves You" party on February 22. This magical musical event was hosted by CEO & Founders Mr. Toby Allen and Mr. Pakin Ployphicha at the Oasis Spa Sukhumvit 31. More than 50 VIPs and celebrities were in attendance to honor the Oasis Spa. The event celebrated Oasis Spa’s sixteenth anniversary and announced the opening of two new Oasis Spas in Bangkok in 2019. CELEBRATING THE MONTH OF LOVE IN FEBRUARY, "OASIS SPA LOVES YOU" PARTY IN BANGKOK. www.oasisspa.netHORMONE HEALTH / ISSUE_22 24 YOUR HEALTHY BRAIN In the know If you start experiencing light-headedness on a regular basis, this is typically a symptom called orthostatic hypotension caused by a drop in blood pressure with a sudden position change. It comes with aging and is related to a change in aldosterone hormone levels, which regulates the fluids and electrolytes in the human body. There are many other symptoms or changes that are also the effect of hormonal change, or hormone imbalance, including fatigue, sleep problems, chronic acne, mood swings, hot flushes, weight gain and decreased libido. Getting to know and understand hormones will make you understand your bodily system better, and help make you aware whenever signs of hormone imbalance are occurring. / ISSUE_22 25 Hormones are chemicals in the human body which are produced and released from either glands or organs such as: pancreatic islets, thyroid and parathyroid glands, adrenal glands, gonads e.g. testes and ovaries, pineal glands, pituitary gland and hypothalamus gland. They are transported via the blood system to target organs and work in harmony to maintaining the normality of numerous body functions such as metabolism, appetite, heart rate, sleep cycle, reproductive cycles, sexual function, body temperature, mood, stress level, and general growth and development. Having balanced hormone levels is crucial; either too much or too little in the bloodstream can impact a wide range of body functions. The symptoms of hormone imbalance depend on which gland or organ is affected. Some hormones exist in both genders, while other hormones – especially sex hormones – are different in males and females. Natural causes of a hormone imbalance in males often occur during puberty and aging, but in females it can happen on many life milestones such as puberty, menstruation, pregnancy, childbirth, breastfeeding, perimenopause, menopause and post-menopause. Since the hormones in men and women are mostly different however, the numerous conditions and symptoms of hormone imbalance in each gender are not similar. As we age, there are many changes in our body related to the response of our organs to fluctuating hormone levels and their slower metabolization. The unexpected changes to either our mind or body, or both, will show in different ways. For instance, insulin usually helps transport glucose from the blood to cells for use as a source of energy. After reaching 50 years old, a person’s cells become less sensitive to the effect of insulin and, as a result, thereafter their average fasting glucose level will likely rise 6-14 mg/dL every 10 years. This explains the higher risk of diabetes in the elderly. Other interesting hormones which have tremendous influence are sex hormones – produced from testes in men and from ovaries in women. Some aging men over 50 years old with lowering levels of testosterone will feel the signs and symptoms of andropause, the male menopause which is also known as having androgen deficiency, testosterone deficiency, and late-onset hypogonadism. Women, in contrast, may start experiencing menopausal symptoms at differing levels as early as 40 years old. After missing her menstruation for 12 months in a row, a woman is technically diagnosed as menopausal./ ISSUE_22 26 YOUR HEALTHY BRAIN In the know Treatment MENOPAUSE ANDROPAUSE GenderWomanMan Hormone type • Irregular periods • Vaginal dryness • Hot flashes • Chills • Night sweats • Sleep problems • Depression/mood changes • Weight gain • Slow metabolism • Thinning hair and dry skin • Loss of breast fullness • Memory and concentration problems • Low sexual desire • Urinary incontinence • Fatigue • Low energy • Depression/sadness • Decreased motivation • Lower self-confidence • Difficulty concentrating • Insomnia/difficulty of sleeping • Increase body fat • Reduce muscle mass • Feeling of physical weakness • Development of breasts (gynecomastia) • Decrease bone density • Erectile dysfunction • Reduce libido • Infertility • Decrease testicle size • Loss of body hair • Hot flashes • Osteoporosis A healthy lifestyle and Hormone Replacement Therapy (HRT) Symptom/ ISSUE_22 27 สมดุลของฮอร์โมน ในร่างกายของมนุษย์นั้นมีฮอร์โมนซึ่งเป็นสารเคมี หลายชนิดสร้างขึ้นจากต่อมในระบบต่อมไร้ท่อและ อวัยวะต่างๆ จากนั้นจึงถูกล�าเลียงผ่านหลอดเลือด ไปทั่วร่างกาย เพื่อท�าหน้าที่ควบคุมการท�างานของ ร่างกายให้เป็นไปอย่างสมดุลและเป็นปกติ ไม่ว่าจะ เป็นการเจริญเติบโตของร่างกาย พัฒนาการ ทางด้านเพศ การเจริญพันธุ์ การสร้างพลังงาน ระบบเผาผลาญ การรักษาอุณหภูมิของร่างกาย อารมณ์ ความหิว การท�างานของหัวใจและหลอดเลือด และอื่นๆ ความผิดปกติของฮอร์โมนชนิดใดชนิดหนึ่ง จึงส่งผลต่อความผิดปกติของร่างกายได้ การขาด ความสมดุลของฮอร์โมนอาจเกิดจากปัจจัยภายใน ของร่างกาย หรือปัจจัยภายนอก และอาจมีส่วน เกี่ยวข้องกับการเสื่อมของร่างกายตามธรรมชาติ เมื่อมีอายุมากขึ้น การแก้ไขความผิดปกตินี้ท�าได้โดย การปรึกษาแพทย์เพื่อซักประวัติ ตรวจสุขภาพ และ รับฮอร์โมนทดแทนหรือยาเมื่อมีความจ�าเป็น เช่น การใช้ฮอร์โมนทดแทนในหญิงวัยหมดประจ�าเดือน หรือชายที่มีภาวะพร่องฮอร์โมน หรือการรักษาภาวะ ฮอร์โมนไทรอยด์ต�่า เป็นต้น Do not hesitate to consult your doctor if you experience any signs and symptoms of a hormone imbalance, or hormone deficiency, at any stage of life. Your doctor can diagnose your condition and recommend the suitable treatment, if you need it, to restore your well-being. In general, people can maintain normal hormone levels by following a healthy lifestyle. Quality sleep is essential for maintaining hormonal balance because 75% of the crucial growth hormone is released during sleep. Eating healthily also plays an important role in balancing hormones – a high-fat and high-sugar diet is linked to the impairment of reproductive hormones that relate to reproductive dysfunction. Exercise not only reduces stress hormones such as adrenaline and cortisol, but also stimulates the production of endorphin, the ‘happy’ hormone, which explains the ‘runner's high’ (feeling of exhilaration) after exercise. MAINTAIN NORMAL LEVELS OF Weight control Manage stress Quit smoking Eat healthy Exercise Enough sleep/ ISSUE_22 28 YOUR HEALTHY BODY Longevity DID YOU KNOW WE SPEND UP TO ONE-THIRD OF OUR LIVES ASLEEP? We spend up to one-third of our lives asleep. Since we were born, sleep is a natural mechanism–a complex and important state of mind and body. Not only does sleep give a body time to rest and recharge, but it also helps a body to grow and repair itself. When we wake up in the morning, our body produces hormones for preparing or supporting tasks and situations throughout the day. So, not only is getting enough hours of sleep per day is crucial, but also the quality of sleep. Sleeping is directly related to two hormones, including melatonin and growth hormones. At night, melatonin and growth hormones are released by darkness, and in the morning, such releases are inhibited by bright light. • MELATONIN Melatonin has often been referred to as a ‘sleep hormone’. It gradually increases in the evening, reaches the highest level at midnight, and ultimately drops in the morning. It plays an important role in stimulating growth hormone secretion. Melatonin is synthesized from tryptophan, vitamin B3, B6, and magnesium. However, melatonin levels decline gradually over the life-span and may be related to lowered sleep efficacy. So, taking some light snacks that contain essential dietary amino acid as tryptophan, such as banana, peanut, sesame, can help you sleep more soundly./ ISSUE_22 29 • GROWTH HORMONE Growth hormone or aging hormone is secreted from a small gland that sits at the base of the brain called ‘the pituitary gland’. Apart from playing a key role in growth when we were young and cell repair after 25 years old, growth hormone also helps stimulate cell reproduction, cell regeneration, bone growth and enhance blood sugar and fatty acid metabolism. Growth hormone is secreted during deep sleep, particularly from midnight to 1.30 am. Therefore, if you want to maintain your youthfulness, the best time to go to bed is 10.00 pm and no later than 11.30 pm, so that you can get maximum benefit from the released growth hormone. During adolescence, you probably see that you still feel alright without any fatigue although you could not get a wink of sleep, but after 28 years old, the reduced level of growth hormone will make your body become weaker than before. Have you been experiencing any of these symptoms lately? 1. Struggle to get out of bed in the morning 2. Experience daytime extreme fatigue or daytime sleepiness 3. Increased facial wrinkles, crow’s feet or under-eye bags 4. Increased white hair 5. Delayed wound healing 6. Unexplained weight gain 7. Decreased muscle mass 8. Get sick often such as colds, allergies, and other infectious diseases. If you have experienced three or four of above for weeks, you are sleep deprived and risk of developing in: • Obesity • Diabetes • Immune system deficiency, skin allergies • Digestive Conditions • Alzheimer’s disease or memory loss • Hypertension • Heart disease • Mood Swings • Erectile DysfunctionNext >