What is aspartame?

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Aspartame has received more attention in the media about its safety than any other non-nutritive sweetener. In line with our aim to bring the Good Life readers scientifically accurate nutritional information, we fill you in on all you need to know about aspartame.

What is aspartame?

Aspartame is a sweetener approximately 200 times sweeter than sucrose. Aspartame enhances and intensifies flavours and has no after taste. The main purpose of artificial sweeteners like aspartame is to provide sweetness to foods and beverages without adding to their energy content.

Aspartame is broken down and absorbed by the body into three components: aspartate, phenylalanine, and methanol. When aspartame is digested, the body handles these components in the same way as when they are found in foods. It is important to remember that the components of aspartame are also derived from common in much larger amounts from common foods.

Aspartate Aspartate is an amino acid. Amino acids are protein building blocks, and utilized by the body to build proteins, promote growth and maintain bodily functions. Aspartic acid is considered to be a non-essential amino acid because it can be synthesized in the body from other amino acids.

Phenylalanine Phenylalanine is one of the 9 essential amino acids meaning that the body cannot make this amino acid and it must be consumed in the diet. A person weighing 60kg and eating a well-balanced, moderate to high protein diet is consuming 50-84mg of phenylalanine per kg of body weight daily.

Methanol Aspartame itself does not contain methanol. A very small amount of methanol (10% by weight) is formed when aspartame is digested. The amount of methanol therefore produced from aspartame is very small and is less than the amounts found naturally in many fruits and vegetables. For example, tomato juice contains six times as much methanol as the same amount of soft drink sweetened with aspartame.

How much energy is in aspartame?

Aspartame provides 4 calories of energy per gram. Because of aspartame’s intense sweetness the amount of energy derived from it is negligible as small amounts are needed to sweeten.

Which food products contain aspartame?

Aspartame is consumed in more than 6 000 products by hundreds of millions of people around the world. Aspartame is one of the most widely used artificial sweeteners and can be found in products like Canderel, Equal, Sweetex Natriblend, NutraSweet, Natreen and the Pick and Pay Sweetener, as well as in diet products, diabetic products, and in the slimming market. Products that may contain aspartame include:

•                 breakfast cereals
•                 soft drinks (carbonated and powdered)
•                 chewing gum
•                 confectionery
•                 dairy products
•                 desserts and toppings
•                 frozen desserts
•                 fruit preserves
•                 hot chocolate drinks
•                 jams and spreads
•                 juices
•                 micro breath mints
•                 multivitamins
•                 pharmaceuticals
•                 puddings, fillings, jellies
•                 sweeteners (tablets and powder)

Interestingly, the components of aspartame (aspartate, phenylalanine and methanol) are found in far greater amounts in foods such as meat, milk, fruits, and vegetables, and are used by the body in the same ways as when they are derived from aspartame itself. Aspartate is one of the most common protein building blocks in the diet. For example, compared to the same volume of a beverage sweetened 100% with aspartame:

• A glass of non-fat milk provides about 6 times more phenylalanine
• A glass of non-fat milk provides 13 times more aspartate
• a glass of tomato juice provides about 6 times more methanol

Also,

• A100g piece of chicken provides about 2 600mg of aspartate
• A 355 ml of beverage sweetened 100% with aspartame provides only about 70 mg of aspartate.

What is the acceptable intake of aspartame?

The Acceptable Daily Intake (ADI) for aspartame has been set by several authority bodies at 0-40mg/kg body weight. This is the amount of aspartame that can be consumed daily over a lifetime at no risk to healthy adults.  It is considered that a 60kg adult consuming 2 400 mg aspartame every day for his entire life (the same as 12 cans of diet soft drink) will have no adverse effects.

The results of the research have shown that it is not possible for a human to ingest enough aspartame to be associated with adverse health effects. The components of aspartame (aspartate, phenylalanine, and methanol) are broken down and used by the body for energy and for incorporation into proteins. Phenylalanine is an essential amino acid required for normal growth and development and maintenance of life.  In addition, the typical diet provides much greater amounts of phenylalanine than provided by aspartame. For example, a serving of fat-free milk provides about six times more phenylalanine than the same volume of beverage sweetened 100% with aspartame.

Who can benefit from using aspartame?

The introduction of aspartame forever changed the quality of the diabetic diet, allowing diabetic to enjoy good-tasting foods and beverages yet still comply to a diabetic diet. In addition, aspartame-containing products have been shown to be useful as part of a weight loss program and in control of body weight in obese individuals.

Who should not use aspartame?

People with the rare genetic disease phenylketonuria (PKU) require special diets that are severely restricted in phenylalanine to prevent mental retardation and various degrees of cognitive impairment. For healthy individuals there is no need for dietary restriction of phenylalanine. 

Is aspartame safe?

The safety issue of aspartame has been the subject of much debate, and has in fact long ago been resolved by scientific regulatory bodies around the world. It is unfortunate though that unsubstantiated claims with little or no scientific support continue to surface in the media, creating great confusion and fear among consumers and continuing to be fueled by the efforts of anti-aspartame warriors.

The Good Life supports that the concerns about aspartame are unwarranted and backed by no scientific fact. In 2002, a 93 page review on the safety of aspartame concluded that aspartame is perfectly safe for human consumption. “The extensive body of research… clearly and overwhelmingly demonstrates (aspartame’s) safety.”

Source

Aspartame: sweet or bitter? NICUS (Nutrition Information Centre of the University of Stellenbosch)

Butchko HH et al. Aspartame: Review of Safety. 2002. Regulatory Toxicology and Pharmacology; 35, S1–S93.

International Sweeteners Association. www.sweeteners.org.

Heartburn during pregnancy

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Heartburn occurs when the contents of the stomach move into the oesophagus and is a common complaint particularly towards the end of pregnancy. In most cases heart burn is as a result of pressure of the growing baby and ever-expanding uterus on the stomach. Also, changes in hormone levels relax the opening to the oesophagus, allowing stomach contents to escape into the oesophagus.

Follow these handy Good Life tips to manage heartburn during your pregnancy.

Eat 5-6 small, frequent meals throughout the day.

Large meals will put increase pressure on the stomach and worsen heartburn.

If you are overweight, lose weight.

Consult with your dietitian with regards to weight loss during pregnancy.

Do not wear tight-fitting clothes and belts.

Tight clothing increases the pressure on the stomach.

Stay upright after eating a meal for 3 hours.

Do not go to sleep or lie down.

If you smoke, stop smoking.

Nicotine weakens the opening to the oesophagus and increases the likelihood of heartburn. Needless to say, pregnant women should not smoke throughout the duration of their pregnancy, as well as when breastfeeding.

Drink 1 hour before or after a meal, and not during a meal.

Adding fluids to the stomach already full after a meal will expand the stomach further and push stomach contents up through the oesophagus.

Some foods may cause discomfort and should be limited.

• ×     Peppermint and spearmint sweets and tea
• ×     foods high in fat e.g. pies, pastries, cake, Vetkoek, take-aways, fried and deep-fried foods, oily foods
• ×     alcohol
• ×     caffeine e.g. coffee, tea, chocolates, Coke
• ×     spices and sauces: curry, paprika, peri-peri, chilli, tobacco sauce, Worcester sauce
• ×     gas-forming fruits: apples, avocados, melon
• ×     gas-forming vegetables: beans, broccoli, corn, onions, Brussels sprouts, cabbage, spinach

 Decrease the amount of air you swallow when eating.

• -       Eat slowly and chew your food slowly and throughout.
• -       Chew with your mouth closed.
• -       Don’t drink with a straw.
• -       Avoid eating large volumes (amounts) of foods at one time.

 Limit your stress levels.

Excess stress has been shown to relax the oesophageal opening. Each day take time to relax. Run a hot bubble bath, spend time with loved ones, or enjoy a good book in the garden.

 Avoid aspirin (e.g. Dispirin).

Excess aspirin intake damages the lining of the stomach and causes ulcers. If you take aspirin, take it after a meal on a full stomach. As with all medication, check with your doctor first.

The Science of Stiffness

Biokineticist Nicole Picas tells us more about stiffness after exercise. 

Anyone who has done any form of strenuous activity will have felt that painful ache in the muscles for a few days after exercise. A lot of you may have decided that this pain couldn’t possibly be good for you and, therefore, have avoided any exercise since. Some of you might have decided you quite like that achy feeling, reminding you of what a good workout you had the day before. Basically, this mild discomfort is not bad for you and the good news is it won’t last forever.

Various myths regarding muscle soreness as a result of exercise exist. The most common is the idea that a build up of lactic acid in the muscle causes muscle soreness the next day. It is true that there is a build up of lactic acid in the muscle tissue with strenuous exercise; however, this lactic acid is removed within an hour of finishing exercise. Thus, it is not the cause for pain and stiffness that materializes the following day.

Muscle stiffness or pain after exercise is termed delayed onset muscle soreness (DOMS). There are two key models to explain this exercise effect. The first is known as the Local Ischemic Model. This model suggests that following either strenuous exercise, or even moderate, non-traumatic exercise, there is swelling in the soft tissue. This causes an increase in tissue pressure and a local reduction in blood and oxygen supply to the muscle (ischemia). This in turn causes muscle spasm and the pain known as DOMS.

The second model is known as the Mechanical Trauma Model. Here, it is suggested that there is structural damage (microtears) to the muscle tissue as a result of increased mechanical forces during muscle contraction. This again leads to swelling and inflammation in the muscle tissue, resulting in pain.

Neither of these models suggests that there is permanent damage to the muscle tissue. In fact, it is recommended that one repeats the same exercise on a regular basis so that the muscle tissue can adapt to the increased force placed on it. This is called the “repeated-bout effect”. The more the exercise is performed, the quicker the muscle tissue adapts, reducing muscle soreness.

So, next time you wake up the morning after exercise, cursing your trainer, the gym, exercise and life in general because you can’t walk up stairs or stand up from the toilet, think of the positive changes taking place to the muscle. Take yourself off to the gym and do a light exercise session with a good cardiovascular warm-up and lots of stretching – even if it hurts a little. This will increase blood flow to the sore muscle tissue, improve flexibility and thus reduce pain and stiffness.

For more by Nicole, visit her blog at www.nicolepicasbiokineticist.blogspot.com.

Things that go bump in the night

It’s not just boogie monsters that rear their ugly heads when the lights go off. Eating at night is a surprisingly high occurrence, particularly in those on restrictive diets. Common sense suggests that eating late at night is not a good idea if you want to lose or maintain weight. In this post, the Good Life Dietitians give advice on how to control eating at night.

Eat enough throughout the day

One of the biggest causes of night time eating is starving oneself during the day. It is understandable that those who don’t eat enough during the day become ravenous and overeat at night, so put the brakes on night-time eating by ensuring you eat enough in the day time. Small and frequent meals eaten between main meals will keep your energy levels stable and prevent overeating, whilst revving up your metabolism to prevent weight gain.


Dinner

Just to clarify, by night time eating we mean eating after your dinner meal. Snacking at night makes it very easy to overeat, and a wholesome and nutritious dinner meal may just prevent you from snacking in the first place. One part of night-time eating is actual hunger. If your dinner leaves you feeling hungry, you may want to reconsider your evening meal. Choose low GI foods that keep blood sugar levels stable and therefore prevent the sugar spikes and dips that leave you feeling hungry. Fill half of your plate with low-calorie vegetables like carrots, broccoli, cauliflower or a colorful green salad, one quarter with a lean protein like chicken breast, grilled fish or plant protein (beans, peas and lentils), and the rest with a low GI carbohydrate like whole-grain pasta, wild rice or couscous.


Keep to a regular schedule

As far as possible try to eat at similar times each day, and continue doing so over weekends and holidays, too. The longer the gap between lunch and dinner, for example, the more likely you are to overeat. Eat a more substantial snack in the early afternoon. You’re more likely to have cravings if you don’t eat regularly. If a craving hits, drink a glass of water and wait 15 minutes or so. If you’re still hungry reach for a sweet yet low calorie food to kill the craving, like fresh fruit or a baked apple with cinnamon.


Identify your trigger and occupy yourself nightly

Sometimes night-time eating is less about eating at night and more about a specific trigger and habit that you have unknowingly formed at night. Food can be used as a distraction, as entertainment or to relax, and so eating may become associated with a certain behavior. For example, climbing into bed with a good book comes with a cuppa hot chocolate and some choc chip biscuits. Knowing that reading in bed is a trigger, squash the habit by changing scenery and read on the couch instead.


However you may need to cut out that particular habit entirely in some cases. In order to prevent overeating keep yourself busy in the evenings as an alternative to lazing on the couch and mindlessly eating away at a packet of Nik Naks. While moonlighting as a super hero may not be for all, here are some ideas to keep you occupied in the evenings:

• Evening aerobics or yoga classes at the gym.

• Grab your best girls for Nu Metro’s monthly Girls’ Night Out.

• Pick up a new hobby such as painting, scrapbooking or sewing.

• Make a list of books you’ve always wanted to read and catch up on your reading at night.



Brush your teeth after eating

Start a routine of brushing your teeth after dinner. You’ll be less inclined to eat with a freshly cleaned mouth. Teach yourself to think that the kitchen, like a restaurant, is closed after a certain time.

Basics in Pregnancy: Part 2

Now that you know exactly how much weight you should gain during your pregnancy, it is time to get to know what exactly you should eat. Follow these basic guidelines, but as previously stated, special cases such as teenage pregnancies, having medical conditions prior to pregnancy or expecting twins/triplets might be a special case needing special care.

Calcium: For sufficient intake of Calcium, about 4 glasses of milk should be consumed. This might be tricky when you are not feeling well or you are watching your weight.  Choose low fat or fat free milk because it is just the fat content that differs, not the calcium. There are plenty of supplements for pregnant ladies out there to try.

Folic Acid and Vitamin A: Fill up on dark green leafy vegetables such as spinach and a dark orange vegetables such as butternut daily

Iron and B Vitamins: Meat, fish and poultry should be on the menu daily to ensure sufficient iron and vitamin B12. To enhance the absorption of iron, have a good source of Vitamin C such as tomatoes or orange.  

Vitamin D: Getting about 20 minutes of sunlight daily, will help you fight a deficiency of this vitamin

Fiber: Especially for those suffering from constipation- fill up on fruit, vegetables and whole grains. Remember that constipation relies on fibre, sufficient water and enough daily physical activity.

Hydration: As you are building new tissue, you need to supply yourself and your baby with sufficient fluids. Try to get in about 8-10 glasses of clean safe water

TOXINS:

No alcohol, tobacco or other recreational toxins are allowed.   

These are the basics. Remember to consult your dietitian if you have any conditions prior to your pregnancy such as hypertension or diabetes. Wishing you a happy, healthy pregnancy



5 of the best cereals

SHAPE magazine- February 2012

The Daily Shoe

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Cinderella is proof that a pair of shoes really can change your life.

This Thursday on the Fab Life we bring you breaking news, The Daily Shoe: fabulous heels delivered daily to your inbox. Ok, so this may not be the kind of news broadcast worthy for CNN, but the fashionistas among us will agree that trendy shoes deserve just as much attention as the war in Iraq.

The Daily Shoe was launched on May 13 2011 by Vogue Fox, a South African style consultancy which offers services such as personal shopping, styling and wardrobe advice.

“The idea of sending a daily shoe seemed a perfect way to provide my clients with something fun and cheery to brighten their day first thing every morning,” says Karen Loxton, Personal Shopper at Vogue Fox and Founder of The Daily Shoe.

Loxton started choosing interesting designer heels at the beginning of May 2011, sending one each day to a handful of clients. By October 2011, The Daily Shoe subscriber base had grown substantially to over 4 000 subscribers and fans thanks to word-of-mouth and social media.

“Some of my subscribers have written to tell me that receiving The Daily Shoe is their favourite moment of the day,” says Loxton, who has recently started focusing on South African designers and locally available brands in the newsletter.

The newsletter offers a simple look at a picture of the day’s chosen shoe, accompanied by the date and the name of the designer. “It’s important to keep the newsletter uncluttered, as one is faced with so much unwanted advertising nowadays. I wanted to give my subscribers a moment of joy, and then allow them to continue with their day, without needing to read any lengthy texts or advertising spiels.”

If you would like to subscribe to The Daily Shoe, log on to www.dailyshoe.co.za.

The month of love: why realtionships DON'T make you fat

Hearing only bad things about eating habits when you are in a relationship? Well we heard it out of the mouth of Alec Baldwin that living with someone he loves who happens to be very health conscious, inspired him to be healthier and to shed some mch needed punds.

This is good news for everyone in a relationship! So what is your significant other good for?

1. Motivation

Even when he or she is not taking part in your diet and exercise regimes, they will surely be there supporting you from the side line if they know how important this venture is to you. What better motivation to know that you will look good for your mate when eating right and working out.


2. Setting an example

Being with someone who has a healthy lifestyle will inspire you to share in their enthusiasm. Taking part will make both of you happy and have you looking and feeling good for your partner! (now who doesn’t want that)

3. Companionship

Who wants to run 10km without having a fat chat with the love of your life? Exercising together will get you off the couch as you know that this is your special time together. Double win! No more watching TV together (no quality time) and extra bonding with your mate while getting fit.

Being with the one you love also means much less time alone. It is mostly the time alone that we reach for the ice cream tub and eat just out of pure boredom.

Ladies and gents, get your partner and get healthy! Despite all the rumours that relationships will make you fat, we think it is the best way of having a healthy body and super healthy smitten heart. Being healthy now means more years on the clock to spend with your loved one.

Basics in Pregnancy: Part 1

The good news of having a baby brings along a wave of excitement, which might fade when pregnant ladies are overwhelmed with concerns about healthy eating and appropriate weight gain. Today and on the next mommy-monday we will look at appropriate weight gain and the basic guidelines of a balanced diet during pregnancy.

Why do we need the extra nutrients during pregnancy?

• Actual baby and the placenta needs to be built (new tissue to be formed)
• Increased amount of blood within the body needs to be made
• To supply sufficient reserves for energy used during lactation
Nutrient requirements do not increase much in the first and second trimester. If the food choices you make from the beginning (or even before pregnancy) are healthy, balanced and include all food groups, you won't need major changes in your diet.


Certain cases need extra attention:

- Multiple pregnancies ( twins or triplets)
- Teenage Pregnancies
- Pregnancies that are spaced <18 months from each other
- Vegetarian mothers
-Food allergies in the mother
-Medical problems (diabetic mother prior to pregnancy, gestational diabetes or hypertensive mothers)
-Anemic maothers
-Underweight or Overweight prior to pregnancy



Weight gain during pregnancy:

The first step will be to determine your weight classification according to the BMI (body mass index) prior to your pregnancy.

Calculate your BMI: Weight (in kg) / (Height in meters)²

The BMI calculated above will guide you within the following classifications:

 1. Underweight BMI <19.8
2. Normal weight  BMI 19.8 - 26
3. Overweight BMI  26-29
4. Obese BMI > 29



NOW: see the amount of weight to be gained for your body mass:

Making minor changes in your diet and not literaaly eating for two, will be the best way of approaching your diet and your body will adapt and gain in an appropriate manner.

As from next week, we look at the basics of a complete and balanced pregnancy diet.

12 Summer Braai Tips

Nothing says summer like a good ol’ South African braai. However our beloved ‘chop en dop’ can affect the waist quicker than you can finish boerewors roll. 
Follow our Good Life tips to help keep your weight in check this braai season.

1.      Have a healthy snack before you go out for a braai. This will prevent you from being overly hungry when you arrive and less tempted to over-eat on snacks.

2.      If you are hosting the braai, be sure to start your fire early enough to eat at a reasonable hour. The later the lunch, the longer you may sit mindlessly nibbling away on snacks.

3.      Choose chicken or fish over red meat. Fish, chicken and lean cuts of meat do not have to be eaten with a sauce. Select barbeque basting to still ensure flavour. Flavour your food with fresh herbs and spices, and limit the use of salt.

4.      Surprisingly, even salads at a braai can be laden with unnecessary calories by the addition of croutons, bacon bits, cheeses and salad dressings. Look for garden salads with more vegetables than high fat ingredients. Fill up half of your plate with healthy salad and veggies.

5.      Request that the host not dress the salad, or ask for a portion before he/she does so. Add a splash of balsamic vinegar and olive oil, and some black pepper instead of a pre-prepared salad dressing. Alternatively, offer to bring a salad to ensure you have a healthy option of veggies at the braai.

6.      Leave condiments and toppings off starters, salads and side dishes. Substitute for flavour with lower fat condiments such as lemon juice, pepper, mustard, salsa and Tabasco. Make a potato salad with low-fat mayonnaise, or mix half mayo with low-fat yoghurt for a creamy alternative.

7.      If you are hosting a braai, offer your guests low calorie, healthy dessert alternatives like fresh fruit salad with sorbet, fruit kebabs drizzled with chocolate, or oven-baked apples.

8.      Crisps are high in energy and salt. Offer alternatives such as popcorn (air popped in the microwave), lean biltong, and crudités with dips such as tahini, yoghurt, or hummus.

9.      If temptation to nibble on all the yummy snacks is too much, keep yourself distracted away from the table. Offer to help your host prepare food in the kitchen, or take a seat away from the table.

10.  To keep your guests cool in the summer sun, serve cold water. Add colour and flavour using mint, lemon slices or strawberries, and top with lots of ice.

11.  Most people underestimate the amount of calories consumed in the form of liquids. Drink water or low calorie options such as Coke Zero, Tab, Coke Light and Sprite Zero. If desired, add a single passion fruit cordial or a slice of lemon to the drink.

12.  Alcohol is very energy dense: it contains as much calories as the same volume of fat! Choose a white wine spritzer and alternate with lime and soda or sparkling water, or still water to keep hydrated.

Simply Stretched

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Stretching should be an important part of your exercise routine. Nicole Picas, biokineticist and regular contributor to the fit life, tells us about stretching.

You have no doubt been told by someone at some stage that you should always stretch before doing any exercise. But why, you may ask. You don’t sweat or lose weight or build muscle from stretching, so why do it? Well, stretching is actually a crucial element in physical fitness and performance.

The first important point is that stretching should be done before and after exercise, as part of a warm up and cool down. Stretching before exercise assists in reducing the risk of injury. Stretching after exercise helps maintain increased flexibility of muscles and helps to reduce muscular pain and stiffness following exercise. Remember: never stretch a cold muscle, so do a gentle warm up such as a walk or light jog and then stretch before starting any strenuous exercise.

Secondly, people of all ages should stretch on a regular basis. With age, we lose flexibility, resulting in muscular pain and joint stiffness. This can affect one’s ability to perform various activities, from regular daily activities like reaching into high cupboards to specific sporting activities like moving across a tennis court.

When stretching, one should feel slight discomfort, not pain. Overstretching a muscle beyond its limits can cause damage to the tissue. The range of movement at a joint, or this point of slight discomfort, will increase as flexibility improves with regular stretching. Every joint is unique and flexibility will vary depending on the joint, activity levels and types of activities performed on a regular basis.

Muscle tightness is often associated with numerous orthopaedic conditions, such as lower back pain, neck pain or knee pain, amongst others. By carefully stretching tight structures and strengthening weak ones surrounding a joint, symptoms can be alleviated, often with immediate, but temporary relief. By performing appropriate stretching and strengthening exercise on a regular basis, more permanent relief can be achieved.

There are various types of stretching techniques that can be used to improve flexibility. The most common is static stretching. Here, a muscles is taken to the end of its range (slight discomfort) and held for about 15 seconds while the muscle is completely relaxed. Static stretching is most effective after exercise to reduce muscle pain and stiffness. 

Dynamic stretching involves the individual moving his/her own leg through its range. As the muscle warms up, the individual can swing the limb further and further through its range, never taking it more than the point of slight discomfort. Dynamic stretching is most commonly used prior to strenuous exercise.

Ballistic stretching is a slightly more risky technique, as it involves taking the muscle to its end range and gently bouncing the limb at this range. This technique is generally not advised, unless done under careful supervision of a Biokineticist.

Proprioceptive neuromuscular facilitation (PNF) is a highly effective form of

stretching, performed with the assistance of a therapist. It involves a contraction of the muscle to be stretched, which is held for about three seconds against the resistance of the therapist. The contraction is then released and the therapist pushes the limb slightly further.

Active-isolated stretching is another highly effective technique to improve flexibility while reducing the risk of injury. This technique must also be performed by a trained therapist. The individual contracts the opposite muscle those being stretched, thus assisting the therapist in moving the limb through its full range. By contracting the opposite muscle, one ensures that the muscle to be stretch is completely relaxed, thus reducing the risk of injury. This technique is particularly effective in more apprehensive patients who find it difficult to relax when being stretched.

Finally, stretching provides a great form of relaxation and stress relief. So, whether you are young or old, active or sedentary, you need to stretch to reduce the risk of injury, maintain joint mobility and keep the body moving with ease and minimal pain. 

For more by Nicole, log on to her blog: Nicole Picas Biokineticist

5 of the best low kilojoule drinks

SHAPE magazine- October 2011