Innholdsfortegnelse for April 2013 i Women's Health

If I had to encapsulate, in one tightly edited sentence, what this magazine’s mission is, it would read like this: Women’s Health aims to empower you with the tools you need to optimize your physical and emotional life. To that end, we’re debuting three new regular features this month that are guaranteed to do just that. “Life Stylist” will call on the country’s top self-help gurus to teach you how to tap into your personal power to get all the important things you want. The first topic, “How to Dream Much Bigger,” is meant to reignite that wishful, hopeful, imaginative part of us that seems to go dormant after childhood. Each month in “Lived to Tell” we’ll hear from someone who shouldn’t be alive, but is. These brave women will…

STRIKE A (NEW) POSE Attention, yoga lovers: You can have new ways to bend and twist delivered straight to your in-box. Sign up for our free weekly Yoga Connection newsletter at WomensHealth Mag.com and get your om on. Pin with Us Our Pinterest boards are chock-full of all our best stuff—from fit-spiration pics to super-cool gear. Repin ’em all at Pinterest.com/WomensHealthMag. Win a WH-Curated Birchbox! One hundred readers will win a Birchbox filled with beauty goodies picked by our editors. (FYI: Birchbox is a subscription service that sends tailored beauty finds to your home once a month.) In the WH box (valued at $10), you might receive products from Kiehl’s, Cargo, Ojon, Supergoop!, and more. From March 12 to April 15, enter for a chance to win at WomensHealthMag.com/Birchbox. If…

A survey of 500 brides found that 78 percent of them were making their weddings more environmentally friendly by doing things like donating leftover food from the reception (37 percent) or using locally sourced food or flowers (35 percent). Vowing to go green on your big day? Kate L. Harrison, founder and CEO of GreenBrideGuide.com, says to start by creating a wedding website to reduce the amount of paper used (you can put the directions to the wedding online instead of mailing them, or eliminate paper altogether by sending electronic invites).…

MAD ABOUT YOU Forgive your partner when he annoys you? Not so fast. Getting mad—instead of brushing off your hurt feelings—can strengthen your relationship in the long term, according to a series of studies in the Personality and Social Psychology Bulletin. “Forgiving can feel good in the moment, but spouses who suffered in silence experienced continued bad behavior from their partners, whereas openly upset partners saw their mates shape up,” says study author James K. McNulty, Ph.D., an associate professor of psychology at Florida State University. eleven PERCENTAGE OF HOTELIERS WHO SAY THEY’VE SEEN AN INCREASE IN GUESTS ACCIDENTALLY LEAVING SEX TOYS IN HOTEL ROOMS. ANOTHER GOOD REASON TO LOOK AROUND THE ROOM ONE LAST TIME BEFORE CHECKING OUT. Source: Travel site Lastminute.com THIS JUST IN: 50 Shades of Green…

EVERY MEAL COUNTS One fatty dish might not kill you, but it’s not totally harmless either. A study presented at the Canadian Cardiovascular Congress found that a single splurge on food that’s high in saturated fat significantly restricted blood flow in the arteries for up to four hours afterward. Over time, repeating this effect can influence heart-disease risk, says study coauthor Sebastien Lacroix. The good news: Healthy fats like those found in Mediterranean meal staples such as olive oil, salmon, and nuts had no such effect, so swap them for saturated fats whenever possible. 35 MILLIONS OF TONS OF FOOD WASTE GENERATED IN THE U.S. PER YEAR. VISIT LOVEFOODHATEWASTE.COM FOR WAYS TO SLASH YOUR TRASH, INCLUDING RECIPES THAT USE UP KITCHEN CASTAWAYS LIKE STALE BREAD. Source: Environmental Protection Agency BREW…

Yoga is kind of like sex. (And not just because of the interesting positions.) For a practice rooted in simplicity, it has become a tad bit complicated…and intimidating. There are a jillion types, ranging from specific (like Bikram and Jivamukti) to general (like flow and restorative). “With the increasing number of choices in the yoga world, new students could definitely be overwhelmed,” admits Desiree Rumbaugh, a yoga instructor in California. But also like sex, the endless options mean you never have to settle for a lackluster session or the same variety every week. After all, sometimes you want it fast, other times slow, sometimes you want a lot of talking, sometimes you want silence. Here, we help you find the right practice for your mood so you walk away satisfied.…

Toned, strong arms are hot accessories during tank-top season—but they’re just as key when you’re trying to bang out as many pushups as the chick next to you at boot camp. Problem is, many women zero in on the “show-off” muscles like their biceps and triceps. “To create an evenly sculpted upper body, you have to work all the muscles in your chest, back, shoulders, arms, and core,” says Natalie Rado, a personal trainer in New York City. Sounds like a lot to squeeze into one sweat session, but you can do it efficiently by using supersets (two moves done back-to-back without rest). This workout, created by Rado, pairs pushing and pulling exercises to make it even more effective: “This increases intensity and calorie burn,” she says. Plus, each move…

I sweat way more during gym classes than anyone else. What’s going on? —Danielle, Hasbrouck Heights, NJ How much we sweat depends in part on the number of sweat glands we were born with. But other factors play a role. The woman next to you could be wearing gear that helps her stay cool, or she could have slurped less water (you sweat less when you’re dehydrated—not good). And if you’re significantly heavier, you may get sweatier because fat acts as an insulator and raises core temperature. Sometimes I hear a clicking sound in my jaw when I chew or yawn. Is that bad? —Jackie, Astoria, NY It could be TMJ syndrome, which affects an estimated 10 million Americans. The clicking usually isn’t painful, though your jaw can get achy,…

These practices, which promise to rid your body of toxins, offer more hype than health. MYTH 1: Certain liquid diets can push out toxins. Nope. No fad diet can eliminate harmful invaders faster than your built-in clean-up crew (the liver, kidneys, and colon). “The best ‘cleansing’ strategy is a proper diet, regular exercise, and not smoking,” says Stephen Dahmer, M.D. MYTH 2: Drinking loads of water detoxes the body. H2O hydrates the liver and kidneys and encourages toxins to leave the body via urination. However…guzzling excessively in the name of detoxing can be just plain dangerous. Symptoms of “water intoxication” include headache, fatigue, vomiting, and mental disorientation. “Drink nine eight-ounce glasses of water spaced throughout the day,” says Connie Diekman, R.D. MYTH 3: You can sweat out toxins with serious…

Some people are too shell-shocked by the high ualorie count of nuts to appreciate their many redeeming qualities. But these tiny powerhouses a rejam-packed with just about everything an activc woman needs: belly-filling fiber and protein, a host of vitamins and antioxidants, and he art-heal thy fats. A little goes a long way—that’s why tliese tour recipes use measured amounts to make every nutty bite count. Dark Chocolate and Pistachio Bark This salty-sweet combo gives you a doubie shot of antioxidants, and research has found that pistachios rnay heip lower LDL ("bad") cholesterol. 11/2 cups sennisweet chocolate chips 1/2 cup shelled pistachios, roughly chopped Pinch of salt Melt chocoiate in a double boiier or microwave. Stir in pistachios and sait. Pour onto a parchment-ilned baicing sheet and spread to Vi-inch…

Candy is fine for the bras Katy Perry wears during performances. But for you, when you’re trying to drop a few pounds? Sounds too sweet to be true. But a Nutrition Research study found that people who ate candy actually had lower BMIs than those who snubbed the stuff. One theory why: Satisfying a sugar craving with a 100-calorie chocolate bar is more waist-friendly than eating a 200-calorie brownie, says nutritionist John Bagnulo, Ph.D. Of course, candy doesn’t magically become a health food just because it lacks trans fats. Still, these picks, which keep calories to a minimum, give you a fix without sending your diet of the deep end. YumEarth Organics Sour Worms These sugarcoated worms are everything you love about a regular gummy, but they’re made with organic…

Dinner Baked Chicken with Mushrooms and Sweet Potato ½ skinless chicken breast 1 cup baby portobello mushrooms, sliced 1 Tbsp chives 1 Tbsp olive oil 1 medium sweet potato* In a 350°F oven, bake chicken, topped with mushrooms, chives, and oil, for 15 minutes. Microwave sweet potato for 5 to 7 minutes. * Sweet potatoes have a lower glycemic index than white spuds do, so they’re gentler on your blood sugar—and potentially your waistline. Total: 382 calories Breakfast Egg Muffin with Cottage Cheese and Fruit 1 whole-wheat English muffin 1 hard-boiled egg, sliced 1 cup nonfat cottage cheese ½ medium grapefruit* Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top. * Grapefruit’s reputation as a diet super-fruit just got…

Blake Shelton The country crooner and coach on The Voice, 36, is releasing his ninth album, Based on a True Story..., this month 1 What do you think is your sexiest quality? I have a hard time understanding what anybody would think is sexy about me. But I guess I don’t take myself seriously and maybe that’s what it is. 2 What can make you cry? Movies like City of Angels and Phenomenon are about the only thing I can think of that can make me cry…other than if I have a big fish on the line and it gets off before I get it to the boat. That’s hurtful also. 3 Any advice you’d give to other men who want to keep a girl? Stop thinking about yourself. Start…

He said “I love you” on our third date. Is this lust or love? —Julie, Hoboken, NJ Be honest: Do you think the average guy would drop the L word so soon? Real love that fast is highly unlikely, and you should be wary of a guy who says he’s fallen so quickly that it feels rushed and premature. He’s probably either desperately seeking a relationship or saying what he thinks you want to hear to get you in bed. He’s clearly infatuated, but it would be a mistake to think it’s love. We broke up four times. Now his parents hate me. How can I win back their approval? —Liza, Los Angeles, CA Normally, it’s best to keep his parents out of your relationship, but all the breakups have…

What would you rather be responsible for: a work presentation or what your family has for dinner? Your answer may explain why you’re not higher up at work. Researchers at Emory University found that women who were the CEO at home—i.e., in charge of everything—were less interested in having that same power in their jobs. “It’s tempting not to pursue power at work when you have it at home,” explains lead study author Melissa L. Williams, Ph.D. She suggests sharing the head-of-household role equally with your partner. Let him pick out the new sofa and you just might up your shot at a promotion.…

Women’s Health partnered with The Nature Conservancy on an exclusive survey, conducted online by Harris Interactive, to examine women’s relationships with the great outdoors. A major discovery, confirmed by leading researchers: We now spend more time inside than ever, putting us at risk for a sneaky health threat called “nature-deficit disorder.” Luckily, the fix is easy (and usually free), even for urbanites. Here, we reveal our survey results—and how strengthening your bond with Mother Nature can yield big mind-body benefits, including a fitter physique, healthier heart, lower stress levels, happier mood, increased productivity, and much, much more. ARE YOU GETTING ENOUGH VITAMIN N? Growing up, Teresa Bruffey was passionate about nature—passionately against it. To the self-conscious Seattle teen, the outdoors seemed dirty, scary, and uncomfortable. When she did spend time…

34 BE A BEACHCOMBER. “As a kid, I loved collecting seashells with my mom. If you can’t find shells, you can feel just as good about picking up beach litter.” 35 STAND FOR SOMETHING. “Stand-up paddling is an incredible way to begin a relationship with the ocean. It’s like taking a walk on water.” 36 FIRE IT UP. “Bonfire beach parties are a luxury; there’s nothing quite like them for bonding with others. Just clean up your mess afterward.” 37 FEEL THE RUSH. “Jet Skis are a surefire way to have fun and feel the wind blowing through your hair. And humans love speed!” 38 AIR OUT YOUR MEALS. “There’s a reason people love barbecues. It’s part of our nature to want to be outside—we need it for health, to…

Photographs by Juan Algarin Shoulders (UPPER TRAPEZIUS, DELTOIDS) Give ’em the bold shoulder in a halter dress with a graphic collar. Thanks to the Easter-egg hue, it’s alluring and demure at once. Dana-Maxx dress, $315, dana-maxx.com; Jennifer Fisher earrings, jenniferfisherjewelry.com; Bare Collection cuff, $303, barecollection.com sculpting secret Front raises will put you on the path to shapely shoulders. Hold five-to eight-pound dumbbells at your sides, then slowly raise them in front of you (arms straight, palms facing each other) until your arms are parallel to the floor, then slowly lower. Do two or three sets of 10 to 12 reps two or three times a week. Thighs (QUADRICEPS FEMORIS, BICEPS FEMORIS, ADDUCTOR LONGUS) Looks like there’s a new Thigh Master: High-waisted short-shorts in civilized lace offer a classy way to…

Scientists who study prejudice have long known that what people say they believe isn’t always a reflection of what they actually do. Such biases may be unconscious…or people may just be unwilling to admit to them. When Alex,* now 21, was an 18-year-old student at the University of San Diego, she thought she was completely open-minded about homosexuality-until she blurted out a scathing comment about how lesbians were all femi-Nazis. Whoa, she thought at the time. Where did that come from? Like Alex, at our core, most of us are judgier than an episode of American Idol. What researchers couldn’t explain thoroughly before now was why. The Brain-Bias Connection Last year, a study revealed that the human brain may actually be hardwired to form, and act on, preconceptions we may…

Here’s the thing about going bold, in life or with lipstick: People notice. Confidence multiplies. Things happen! Had Kat McPhee not been brave enough to try out for American Idol, she might never have landed a record deal, been snapped up by Steven Spielberg and the honchos at NBC—and become a household name who, like her Smash character, Karen Cartwright, is on her way to superstardom. “Idol is the boldest thing I’ve ever done,” says Kat, 28, at her WHcover shoot. “I don’t know if I could do it again.” The courage required for adventurous makeup isn’t quite as hard to summon…especially for someone who rocks a vivid lip as well as Kat does. (She practically lived in red lipstick while playing Marilyn Monroe in Smash’s first season.) But once…

After last year’s brief flirtation with straight hair, stylists say waves are where it’s at right now: They’re relaxed, ver satile, and easily refreshed with just a scrunch or two—plus this: “Straight hair looks the same on everyone!” says Nathaniel Hawkins, a New York City hairstylist. “Wearing waves is a simple way to express your personality and style.” And thanks to a slew of innovative new tools and texturizing products, even those born without bend are finally able to pull off everything from windswept beachy coils to voluminous soft ripples. “Changing your entire look can be as easy as changing the size of your curling iron,” says Hawkins. With waves, it’s important to consider the length and texture of your hair, as well as the shape of your face, when…

IF YOU HAVE... 30 SECONDS: Spritz perfume onto the inside of your forearms. The skin there is just the right scent-stimulating temp. “Magic in the Air,” Beauty Bonus, page 30 60 SECONDS: Do some burpees. Even one minute of this intense move can significantly amp up your heart rate. “The Body You Want…in the Time You Have,” page 126 2 MINUTES: Pour leftover wine into an ice-cube tray and freeze it. Use the cubes to chill your next glass of vino (or cook with them!). “Move Over, Spritzers,” page 67 5 MINUTES: Download the UMSkinCheck app. It makes it easy to track changes in moles to help you know when you should see your derm. “AppHazard,” page 56 10 MINUTES: Consult our athletic-shoe guide to find your next (best ever)…

Q “You’ll burn about the same amount of fat and calories whether you eat before a workout or not—but you’ll be able to exercise harder and faster if your body is well fueled,” says Lorraine Matthews-Antosiewicz, R.D., a nutritionist in Edison, New Jersey. Skipping food before hitting the gym can decrease your stamina and endurance and put you at a greater risk for injury, she says. Plus, strenuous exercise on an empty stomach can increase the production of the stress hormone cortisol, which can lead to the breakdown of muscle tissue—the exact opposite effect you want after pumping iron. That’s why having a quality snack before you work out is a good idea: Shoot for a 200-calorie mix of carbs and protein, like an apple and low-fat cheese or hummus…

STEP UP TO HAPPIER DAYS Standing more isn’t just good for your body: Getting off your tush for roughly one additional hour a day can decrease stress and heighten your mood, energy, focus, and productivity, reports the Centers for Disease Control and Prevention. “Even light activity can elevate your mood,” explains Lynette Craft, Ph.D., an assistant professor of preventive medicine at Northwestern University. Get vertical for a few minutes every hour to feel the boost. SOUND OFF A screaming infant. Metal scraping glass. Fingernails on a chalkboard. A recent study from The Journal of Neuroscience rated these as some of the most unpleasant sounds to our ears. When we detect these annoying noises, the part of the brain that processes emotion (the amygdala) is more active, which heightens our perception…

SLEEP IT OFF For men and women, the secret to weight loss might lie in the bedroom—but recent research in the journal Sleep shows that skimping on z’s affects the sexes in different ways. When participants clocked only four hours of shuteye per night, men experienced a rise in the hunger-stimulating hormone ghrelin, while women showed a decrease in glucagon-like peptide 1, the hormone that tells you when you’re full. “Aim to get seven to eight hours of sleep a night,” says study author Marie-Pierre St-Onge, Ph.D. Less may knock your body’s fullness sensors out of whack. WHAT IS IT? tri·flu·mi·zole \ try-floo’-mi-zol \ n. A common pesticide that researchers say acts as an obesogen, a chemical that causes weight gain. It can do so even at levels the EPA…

New shapes, fun prints, and special details take T-shirts and tank tops from plain ol’ basics to wardrobe headliners. GAME CHANGER The skull design lends a rocker vibe to a sporty baseball tee. Lauren Moshi T-shirt, $118, laurenmoshi.com FRINGE BENEFIT Long torso? Fringe makes crop tops more wearable by creating the illusion of coverage. Element T-shirt, $32, elementeden.com LONG ON STYLE The perfect long-sleeve specimen: more skin at the chest…and tummy. Heather T-shirt, $84, heatherfashion.com CHEEKY TEE Strategically placed graphics prevent the need for a padded bra. Wildfox Couture T-shirt, $64, wildfoxcouture.com MIDDLE MANAGEMENT A gathered, faux-wrap front really slims your waist. Velvet by Graham & Spencer T-shirt, $75, velvet-tees.com BACK IN ACTION A daring cutaway top reveals your toned back and booty. Sauce T-shirt, $64, shopsuite201.com ROOM SERVICE Nobody…

Just because it’s not touch football doesn’t mean you can’t get hurt during your yoga practice. Here, how to avoid injuries. Test the Teacher If you have a previous or current injury, you shouldn’t take a class with a teacher who doesn’t have at least 500 hours of training, says Victoria McColm, editor of PreventYogaInjury.com. (Yes, it’sOK to just ask them.) Don’t Be a Hero Remember to strike a balance between effort and ease. Teachers don’t judge you for resting or forgoing a difficult pose. Just keep showing up and you’ll keep improving. Watch Yourself In the end, you’re responsible for your own health and safety. This isn’t a race, and it’s your job to listen to your body.…

“Having a little computer in the palm of your hand that’s connected to a network that’s always on is incredibly powerful for your health,” says Joseph C. Kvedar, M.D., director of the Center for Connected Health. Trouble is, with more than 40,000 mobile health apps reported to be on the market, a lot of people out there are trying to abuse that power. Apps can help you track your period, check cold symptoms, or find an M.D., but the recent surge in their numbers brings a new concern: “quack” apps that promise to heal what ails you. A 2012 exposé by the New England Center for Investigative Reporting found that more than 20 percent of the 1,500 health apps examined claimed to treat or cure a medical condition. What’s worrying…

The second you push play, lightning-fast sound waves pass through your eardrums and jiggle the bones of your inner ears. Those vibrations then trigger nerve signals, which speed through your brain, setting off a series of reactions that could affect your… Mood The amygdala, one of the brain’s emotional depots, quickly analyzes chords and tones to determine whether the music appeals to you—and just how passionate your response will be. If you dig the beat, your nucleus accumbens, a major player in the brain’s reward system, releases the feel-good neurotransmitter dopamine. (Yup, the same one involved in that legendary “sex, drugs, and rock-’n’-roll” high.) Memories Nerve cells that fire together wire together—so the next time you play this tune, your brain may call up what you were doing and how…

Cucumber-Coconut Splash Thinly slice 2 cucumbers. Reserve 12 slices and place the rest in a pitcher with 11/2 cups coconut water. Refrigerate for 1 hour, then remove cucumber and add a 750-ml bottle of rosé and 1/2 cup gin. Serve over ice and garnish with reserved cucumber slices. MAKES 6 SERVINGS Per serving: 170 cal, 0 g fat, 10 g carbs, 65 mg sodium, 1 g fiber, 1 g protein Pear-Thyme Bellini Combine 2 peeled, cored, chopped pears and the juice of 2 lemons (about 6 tablespoons) in a food processor and puree until smooth. Divide mixture among six glasses, add a thyme sprig to each, and top with chilled sparkling dry wine. MAKES 6 SERVINGS Per serving: 130 cal, 0 g fat, 13 g carbs, 0 mg sodium, 2…

Making your own nut butter is easier than you may think—and the result won’t be loaded down with a lot of oil or artificial ingredients. Try this recipe with your favorite nut or experiment with the pairings below. Place 1. cups shelled, unsalted, roasted nuts in a food processor or blender with 1/8 teaspoon salt and pulse until finely ground. Then, with the processor running, slowly add 2 tablespoons vegetable, canola, or peanut oil in a steady stream until the desired consistency is reached. If you like chunks, add 1/2 cup chopped nuts to the finished butter. CASHEW BUTTER: Spread on toast and top with sliced bananas. HAZELNUT BUTTER: Stir in ¼ cup melted chocolate for a delicious fruit dip. WALNUT BUTTER: Spread onto crackers with a dollop of pesto…

Amanda Green, a 35-year-old mom from Arlington, Texas, didn’t have trouble losing her baby weight—the first time. But after her younger son was born in 2008, she says, “I just let it all go, didn’t work out, and ate what I wanted.” It didn’t help that her husband, a police officer, started working the night shift, leaving her alone with two young kids and a pantry full of junk food during prime snacking hour. “I was lonely and stressed,” she says, “so I’d turn to a bag of chips for comfort.” Amanda, 5’3", hit a high of 165 pounds in the winter of 2009. The Change Amanda hid from mirrors, cameras, and other reminders of the 45 extra pounds she’d piled on—until a Christmas family photo showed up online and…

Do you really need another dating guide? In a word: Yep. Today, the average age of a woman’s first marriage is 27 (compared with 20 in 1960). That means the boy-meets-girl rules you learned from your mom and have been vaguely following since you were a teen need to be updated. And in a time of ever-changing social mores and social media, romance is more confusing than ever (“Is it weird if I tweet at him?”). WH spoke with psychologists, scientists, and dating experts to give you a truly modern love manual. THE RULE: Offer to pay. BEND IT: Insist on paying. Unless, of course, you’re looking for a sugar daddy and don’t care about having an egalitarian relationship. OK, that’s a bit dramatic, but point is, you want to…

The embarrassment over menstruation may have kicked off in seventh grade, when that jerk found a maxi pad in your backpack, stuck it on his T-shirt, and asked everyone if they liked his new tie. Or perhaps the problem is that we live in a culture where an errant tampon string peeking out of a bathing suit is newsworthy enough to be touted on the cover of a celeb-gossip magazine. We’ve learned that our periods should be private. But even if you’re nervous about it, your guy is likely unfazed by the idea of having sex during your period. According to a survey on MensHealth.com, it’s women, not men, who close up shop during that time of the month. More than three-quarters of the guys polled said they’d love to…

When was the last time you dreamed? I’m not talking about what went down last night while you were sleeping (finally—that hot guy from yoga threw you down on the mat!). I’m talking about really letting your mind ruminate—in daylight hours—about something major you want to make happen in your life. Can’t remember? Don’t have time for such follies? Um, never? Well, you need to change that, starting today. Sounds obvious, but the first step toward making a dream come true is to actually have a dream. At some point in your life, you probably wanted something with your whole heart—say, to make the varsity team or date a certain guy—and it didn’t happen. And that hurt. You might have been disappointed for days (or possibly years). So you stopped…

It was August, five years to the day since my older sister, Carrie, passed away unexpectedly at age 30, leaving behind an 8-month-old daughter. I had flown home to South Africa from New York to visit my parents on this difficult anniversary, and Mom and I decided to spend the day strolling about our favorite shopping street and thinking about Carrie without crying about her. I bought an orange dress for my mother and a pair of loose pants and moccasins for myself, a somewhat curious choice considering my usual uniform of fitted jeans and heels. I wore them out of the store, feeling very comfortable. On the way home we decided to stop by a local supermarket to pick up something to make for dinner. A Gut Feeling, Ignored…

16 KEEP YOUR CAR PARKED. “I’ll bike to work or to the grocery store. I don’t drive unless I have to—not even in L.A. Always ask yourself, Could I bike or walk there instead?” 17 ENLIST YOUR PALS. “When I’m with my friends, it’s not, ‘Hey, let’s get a drink.’ It’s ‘Hey, let’s get outside, go rock climbing.’ It’s a social activity; you can’t climb solo.” 18 SIP JOE OUTSIDE. “I hit my favorite coffee shop at 6 a.m., and I always try to sit outside—no noise, no traffic yet, the sun’s coming up. It’s a way to start the day outdoors.” 19 GREEN YOUR DAY TRIP. “In Colorado, I hike in the Rocky Mountains to see wildlife in its element. There’s something so primal about it; it puts your…

Brooklyn Bridge Boot Camp A 2.2-mile run across New York’s iconic bridge, with pit stops for strength-training circuits. From $15, brooklynbridgebootcamp.com -TIP # 39: “Add intervals to your jogs around the park. Run for five minutes, then stop and do one minute of a body-weight exercise (squats, lunges, pushups, or dips) before running for five again. Continue the pattern for 30 minutes total.”—Ariane Hundt, founder Chicks Climbing Girl-powered ice-and rock-climbing clinics throughout the country, open to all fitness levels. From $275, chickswithpicks.net -TIP # 40: “No matter what the outdoor activity, it’s important to always dress in layers. You need to be prepared for all types of weather conditions.”—Kim Reynolds, founder Full-Moon Yoga Hike A 45-minute starlit hike in the mountains, followed by an hour of outdoor yoga and a…

One of the most important and life-altering discoveries to come out of the workout world is that getting into shape isn’t an all-or-nothing proposition. In fact, research consistently proves that more frequent bursts of intense physical activity can produce the same muscle-building, fat-blasting, health-boosting benefits as the long-recommended 30 minutes a day. “Any amount of exercise is better than none, and short, repeated bouts may actually beat out one long blast,” says Martin Gibala, Ph.D., chair of the kinesiology department at McMaster University in Canada. Case in point: Studies have found that brief, vigorous workouts improve the body’s ability to control blood sugar and lower blood pressure more than longer, less frequent sweat sessions; and researchers in Denmark found that participants who completed shorter workouts burned more calories than those…

Psychologists who use the implicit association test (IAT) are able to study attitudes and beliefs so buried in the psyche that we may not even know we have them. Like a word-association test, the IAT measures the strength of associations between concepts (such as black or white. homosexual or heterosexual, and fat or thin) and attributes (such as good or bad). Users may be asked to group images of overweight people with positive words, like joy and pleasure, for instance, and then to group them with negative words. The speed with which a user responds to a certain association (e.g., an overweight silhouette with the word failure) implies the degree to which they have that particular implicit bias. If you have 10 minutes and a computer, you can anonymously take…

Swap this: Basic face wipes For that: ANTIAGING FACE WIPES What’s in it for you: You slather on serums, cover yourself in creams. Now, wipes can act as age erasers too. “Facial towelettes, by default, offer gentle, effective exfoliation,” says Whitney Bowe, M.D., a dermatologist in New York City. Plus, some boast active ingredients that improve skin tone and texture. TRY: Yes to Grapefruit Brightening Facial Towelettes ($6). They have smoothing citric acid and glow-inducing vitamin C, which stay on the skin even after you swipe. Swap this: One signature scent For that: A FRAGRANCE FOR EVERY OCCASION What’s in it for you: Sure, all those bottles look glam on your dresser…but they can make your wallet a bit thin. That’s why we love a mini fragrance set, which lets…

Sex and the City has been off the air for nine years, but the image of Samantha Jones’s raw, scary-red, post-acid-peel face (that’s season 5, episode 7, BTW) is still seared into our minds. It gave chemical peels—and skin acids in general—a bad name… and women are still shuddering. “Cosmetic acids are often demonized, but the majority interact beautifully with the skin, which is itself naturally acidic,” says Jeannette Graf, M.D., an assistant clinical professor of dermatology at Mount Sinai Medical Center in New York. And these acids “can do everything from brighten and exfoliate to protect and hydrate,” adds cosmetic chemist Ni’Kita Wilson. The key is finding the right one for your skin and needs (and pairing it with daily sunscreen, since acids can leave skin more vulnerable). With…

THE YOGA PRO Bobby Clennel is a yoga instructor in New York City and author of The Woman’s Yoga Book. In “Yoga, Your Way,” on page 47, she discusses Iyengar yoga, a practice she has studied for 40 years. 1 HOW I GET CREATIVE: DRAWING “Sketching yoga poses sharpens my ability to understand them. Everyone has the capacity to draw; all you need is a pencil and paper and you get an immediate result!” 2 HOW I EATMINDFULLY: CHOPSTICKS “Eating with chopsticks makes the meal more of an event—even if it’s simple. It also slows me down so I enjoy and appreciate my food and don’t overeat.” WH ADVISORY BOARD ANTHROPOLOGY HELEN FISHER, PH.D. Research professor and member of the Center for Human Evolutionary Studies, Rutgers University; author, Why Him?…

Q A guy friend told me I come across as unapproachable. How do I fix that? —Chelsea, Providence, RI Are you the girl slumped against a wall with crossed arms? Or the one who seems so crazy-bored she can’t even glance up from her cell phone? If so, you look armed and ready to blast holes into a guy’s ego as soon as he opens his mouth, and hence he’s not going to try to talk to you. You have to ditch the you-can’t-have-this attitude and start giving men reason to believe they will be warmly received. So stand up straight, uncross your arms, and smile and laugh while talking with your friends to project your infectious charm and personality—guys line up to get close to that kind of fun.…

62 PERCENTAGE OF WH READERS WHO USE BODY MAKEUP TO COVER FLAWS. TRY A PRODUCT THAT IMPROVES SKIN TEXTURE AND CREATES A GLOW, SUCH AS ST. TROPEZGRADUAL TAN PLUS FIRMING 4-IN-1 TAN, TONE, FIRM & MOISTURISE ($40, SEPHORA.COM). APPLY IT IN GENTLE, CIRCULAR SWEEPING MOTIONS. NAIL FILES No doubt nail art is fun, but is it grown-up? Sure—if you go for a graphic or geometric pattern. “The easiest way to do it is with a simple stripe down the center of the nail,” says manicurist Katie Hughes, global color ambassador for Butter London, who employed the look at spring fashion week. Here’s how to ace it: 1 Apply a basecoat, then brush on two thin coats of a solid, nonmetallic light shade (for spring, Hughes likes pastels or the palest…

SWEAT AWAY STRESS Feeling anxious? Work out, don’t veg out. A study in Medicine & Science in Sports & Exercise found that not only did people score lower on anxiety tests right after working out, but they also kept their cool 30 minutes later. Physical activity boosts blood flow to the parts of the brain that keep you calm, says study author J. Carson Smith, Ph.D. But consistency is key: A single bout of sprinting on the day of a high-stress event could cause more strain than relief if your body isn’t used to that level of intensity. WHAT IS IT? op.tic flow \ op’-tik floh \ n. The visual impression that allows you to figure out the speed and direction in which you are traveling; a recent study found…

FOIL(ER) ALERT! Punchy high-tops take disco skinnies straight into 2013. True Religion jeans, $260, true religionbrandjeans.com for stores; Coach shoes, $188, coach.com AMBER WAVES The wheat design, the natural hues: These earth girls are easy…on the eyes. Citizens of Humanity jeans, $268, at Carolina Boutique, 415-381-2554; BC Footwear shoes, $100, piperlime.com TOUGH AND TENDER These sneaks’ romantic roses bring out the softer side of rock-star studs. BlankNYC jeans, $98, urbanoutfitters.com; Keds x Madewell sneakers, $75, madewell.com SATURATION POINTS Bleached pastel denim chills out intense blue suede. Triarchy jeans, $245, triarchy.com; Puma shoes, $80, puma.com WILD STYLE Hologram parrots can be noisy; lower the volume with flesh-toned sneakers. Dittos jeans, $118, lordandtaylor.com for stores; Lacoste shoes, $200, macys.com STAR BRIGHT Mesh kicks change up the texture; stenciled patterns do it visually.…

Searching for your fitness sole mate? Consider this guide your personal matchmaker. Whether you’re a Zumba junkie, a marathon newbie, or an all-around gym rat, we have your happy-feet sneaks. Shoe Guide running BETTER THAN BAREFOOT In a sea of barefoot-esque styles, this debut stands out for helping your body move naturally and efficiently, with as little interference as possible. Skora Core, $155, skorarunning.com DAILY BFF Breezy mesh keeps your feet cool; new cushioning technology puts a little more spring in your step. The result: Your feet tire less quickly, so you can keep going and going. Adidas Energy Boost, $150, adidas.com STEP SOFTENER See the gray wave just above the outsole? It helps disperse impact forces with each step for a smoother, more cushioned feel. Mizuno Wave Creation 14,…

First Aid by the American Red Cross Recommended by physician-run iMedicalApps.com as one of the most innovative apps of 2012 for its video and step-by-step tutorials, this app is a leader in using games to help patients learn. iTriage This well-designed symptom checker, which boasts frequently updated physician-written and Harvard-reviewed content, also helps you find a doctor and lets you see the waiting times at local ERs. HealthTap Get quick on-screen answers to general health questions, written by physician specialists around the country. UMSkinCheck This app, developed by the University of Michigan, gets a thumbs-up from dermatologists for its self-exam walkthrough and full-body photography, so you can track changes in moles over time.…

BPA. PERC. VOCs. It’s easy to feel overwhelmed by the veritable alphabet soup of chemicals hidden in everything from plastic containers to cleaning solutions to household furniture to grocery-store receipts (yeah, those can be toxic too). It’s true that long-term exposure to such nasties can raise your risk for everything from infertility to cancer. But there’s no need to seal yourself in a sterile bubble (or, conversely, throw up your hands and ignore all the risks). “You can do a lot to reduce your toxin load,” says WH advisor Renée Loux, author of Easy Green Living. “Some changes are so simple it doesn’t make sense not to do them.” Incorporating these six toxin-crushing steps into your life will help safeguard your health—and the planet. #1 Say No to Paper Receipts…

Don’t toss that leftover vino—it can be good for more than just drinking. Here are a few other uses: Make wine cubes. Pour wine into an ice-cube tray, freeze, then break out the cubes when you don’t want to water down a glass of wine, or use them for cooking. Dress some greens. Whisk bubbly with white vinegar, olive oil, Dijon mustard, diced onion or shallot, and a pinch of sugar. It won’t even matter if your champagne has gone flat. Tenderize meat. Red wine is a great marinade for beef. Mix with a little olive oil, garlic, salt, pepper, and lemon juice, to taste, and add your favorite herbs. Rinse fruits and veggies. Wine has antimicrobial properties that help kill germs, according to food scientist Mark Daeschel of Oregon…

Three More Delicious Recipes 1. Pasta salad: Bring a medium saucepan of salted water to a boil. Blanch 1 lb asparagus, trimmed and chopped, for 2 minutes, then transfer to an ice-water bath. Drain and combine with 1 pint cherry tomatoes and 2 cups arugula in a large bowl. Set aside. Cook 8 oz whole-wheat pasta, drain, and add to vegetables. In a small bowl, whisk 1/2 minced shallot, 1 Tbsp Dijon mustard, 1 Tbsp white-wine vinegar, 1/4 cup olive oil, and 1/8 tsp each salt and pepper. Toss dressing with pasta and vegetables. 2. Quesadilla dippers: In a skillet over medium-high heat, cook 4 slices red onion and ¼ lb asparagus, trimmed and chopped, in olive oil for 5 minutes. Add ½ cup roasted red peppers and a dash…

Should I worry about the sugar and calories in flavored coffee? —Zoe, Bufalo, NY It depends how the coffee is flavored. Barista-made concoctions are often sweetened with sugary syrups at around 30 calories per pump—and they rarely stop at a single pump! But coffee brewed from flavored beans is a good choice, since the taste comes from oil-based compounds in such tiny amounts that no extra calories, fat, or sugar are added to your cup. Enjoy it black and you’re in the clear. My friend eats plain chicken for lunch every day. I say some variety would help her stick to her diet longer. Who’s right? —Heather, Mill Valley, CA Well, neither of you is wrong. I suggest following a routine when starting a new weight-loss plan, because consistency is…

You’re smart, cute, and (if you do say so yourself) super-fun to spend an evening with…so why aren’t any great guys responding to your Match.com or OkCupid profile? You’re likely making some common mistakes, says online dating coach Laurie Davis, the author of Love @ First Click. Here, she explains how to create a man-magnet write-up. Username DO THIS: Mash up two hobbies or descriptors, like SportySmile or TravelBuff, or make up a clever word like Unconventionelle. NOT THAT: Assuming you’re not online dating to score one-night stands, stay away from even inadvertently seductive names, such as “HotChick” or “GoodTimeGirl”—you’ll attract the wrong kind of guy. And nix the numbers; they make you look uncreative. (So, you’re the 28th “runnergirl”?) Finally, for safety reasons, don’t divulge your real name, first…

1 Try missionary with your legs hooked over his shoulders. It’s a fun, deep position, and it will keep the blood from flowing downward, preventing a mess. 2 Hit the shower. Try sitting on top of him with your legs wrapped around his waist as he sits on the floor or letting him enter you from behind as you bend over and hold the side of the tub for support. Any mess will swirl straight down the drain. 3 Put in a soft-formed “menstrual cup,” a sex-friendly alternative to tampons and sanitary pads. Insert it around your cervix, where it collects blood rather than absorbs it, and leave it there during intercourse. Softcup is a good and safe option.…

Despite the fact that women hold a paltry 4.2 percent of Fortune 500 CEO positions, and nationwide only 24.2 percent of chief executives are female, you don’t need a pin-striped suit (or a penis) to get ahead in the work world. In fact, trying to blend in with the boys is a big mistake many women make. Those at the top—Yahoo! CEO Marissa Mayer and Facebook COO Sheryl Sandberg, for instance—have gotten there in part by not trying to act like men and instead carving out their own blueprint for success. Read on for advice on how to follow their lead. 1/When you make a misstep, banish I suck! thoughts and shake it off. “We internalize the negative messages we get throughout our lives—the messages that say it’s wrong to…

Get mad. Channeling fear into anger will change your demeanor and make you look stronger and less like an easy target. Put up a front. Hold your purse in front of your chest for an extra layer of protection (especially if the attacker has a knife). Toss it. Melissa’s wallet throw was a good strategy because it created a distraction. Even if an attacker doesn’t go after it, his eyes will still temporarily focus elsewhere, letting you use the first strategy of self-defense: Run! Break free. If you’re not in flat, comfortable shoes, kick them off. And drop anything that would hamper you or weigh you down. Hit hard. If you’re trapped and forced to strike back, go for the knees. They only bend in one direction, so you’ll be…

For the more than 80 percent of Americans who now live in metropolitan areas, hitting the great outdoors may seem implausible, if not impossible. It’s not. Sure, urban dwellers can’t always step out their front door and into a park, but they can still reap the benefits of fresher air. Here’s how: -TIP # 21 Seek and ye shall find. Per the Trust for Public Land’s annual survey of 40 major U.S. cities, a huge amount of urbanites live within half a mile of a park (98 percent of San Franciscans, 96 percent of New Yorkers, and so on). That’s great news, considering people who live less than a mile from green space have lower risks for health problems like heart disease and anxiety. -TIP # 22 Check your local…

45 DITCH YOUR SHOES. “Walking barefoot on earth or grass makes me feel grounded and at ease. Free the feet and the rest will follow!” 46 CATCH OPEN-AIR Z’S. “Sleeping outside may lower stress levels, whether you’re in nature or on a pool lounger. My outdoor sleep is always deep and peaceful.” 47 RUN SMARTER. “Going for a jog outside can boost your neuromuscular system, making your body more intelligent. Plus, running to somewhere can feel fulfilling.” 48 RETHINK YOUR LUNCH. “Lunch breaks are not a waste of time. Taking them outside can be rejuvenating or even increase your creativity and productivity.” 49 GROW YOUR OWN GREEN. “Growing food, even if it’s just a pot of basil on your patio, is so rewarding. It’s the freshest fare you can get.”…

Chard Breakfast Skillet with Egg, Onion, and Tomato 1¼ cups quartered cherry tomatoes 1 Tbsp red wine vinegar 2 large bunches Swiss chard or rainbow chard 2 cups chopped yellow onion 3 Tbsp extravirgin olive oil 4 cloves garlic, minced ½ tsp sea salt ½ tsp freshly ground black pepper 4 large eggs 1/ In a small bowl, toss cherry tomatoes with vinegar. Set aside. 2/ Remove chard leaves from stems. Chop leaves, place in a large bowl of cool water, and swirl to rinse. Transfer to a colander, allowing a bit of water to remain on leaves. Rinse, dry, and thinly slice stems. 3/ In a large cast-iron skillet over medium heat, sauté chard stems and onion in olive oil until softened, about 10 minutes. Reduce heat to low.…

WHAT IS IT?: ARTISANAL MEETS ONLINE! Etsy.com is a global marketplace of more than 800,000 shops that include handcrafted goods and vintage finds. 18 million: Approximate number of items for sale on Etsy right now WHO KNEW? Department-store-averse brides can create their wedding registries though Etsy. Consider WoodInk for personalized cutting boards, MilkandHoney Luxuries for stamped silver, and Stitchindye for hand-sewn quilts. FUN FACT The founders have never divulged what Etsy stands for. CRASH COURSE: WHAT’S IN A NAME? 1 BE UNIQUE. An original, interesting name is memorable. 2 BUT KEEP IT SIMPLE. A hard-to-spell (or pronounce) name is hard to find. 3 THEN, CAPITALIZE IT. An uppercase letter or two will make it stand out. 4 AND FINALLY, GOOGLE IT. If it’s taken on Facebook and Twitter, pick a…

MAKE TUB TIME MINDFUL Studies have shown warm-water tub sessions can lessen cortisol levels. Plus, Yale University research revealed that they may even cure loneliness. Add some Epsom salts for achy muscles and these relaxing tactics. 1/Master the massage. Shel Pink, founder of SlowBeauty.com and the eco-friendly SpaRitual nail-polish line, is a bath and Abhyanga massage junkie. (German researchers found that this ancient technique reduces stress levels and may lower blood pressure.) Work half a cup of warm sesame or almond oil from your feet up to your scalp using long, strong strokes and kneading tight spots. Short on time? Your feet are a great place to relieve overall stress. 2/Play deejay. “Listen to music you find comforting, whether it’s a ballad, an instrumental, or electronica,” says Bernstein. She swears…

RODRIGO FLORES-ROUX His approach to fragrance is as refreshing as an iced tea on a hot day. “Scent is primal and shouldn’t be so serious,” he says. What else would you expect from the man who created Clinique Happy? The Mexican-born “nose” has spent most of his 21-year career at Givaudan, where his signature juices, such as Tom Ford Neroli Portofino and Elizabeth Arden Green Tea Honeysuckle, marry zesty citruses and rich floral notes. “I don’t care for too-sweet perfumes,” he says. “Women have better things to smell like than crème brûlée.” But to each her own: “Perfume is one of the few pleasures where you can be narcissistic, so embrace that,” he says. Strengthtrain your nose. “Your sense of smell is like a muscle: The more you exercise it,…