Women's Health January-February 2014

In my four decades of roaming this planet I’ve found that the population can be divided into two groups: list makers and non–list makers. I’m firmly in the first camp. As it turns out, there are benefits to being ultraorganized. For starters, it’s good for your health—it reduces anxiety (1), boosts your brain (2), and keeps you on track (3). Also, some super-successful people, such as business mogul Richard Branson, swear by the practice (4). He says, “Each day I work through [my] lists, and it is by ticking of each task that my ideas take shape and plans move forward” (5). I buy that. Besides, anyone who’s been sucked in by a BuzzFeed post on their Facebook page knows that lists are all the rage right now (6)! So…

IF YOU HAVE… 15 SECONDS Squeeze your butt muscles. Doing so can actually strengthen your spine and instantly enhance your posture. “Rock More Confidence,” page 62 60 SECONDS Go ahead—have that second cup of cofee (as long as it’s not too late in the day). Experts say sipping up to two to three 8-ounce cups a day can improve your mood. “Bad-Mood Food,” page 92 2 MINUTES Add some coconut oil to your body wash. It’s packed with überhydrating fatty acids that will combat dry winter skin. “7 Weeks of Tiny Tweaks,” page 39 5 MINUTES Write your partner a sexy note and stick it in his gym bag or on his laptop—it shows more efort and thought than a simple text. “Secrets of Long-Distance Couples,” page 106 ONLINE >…

THE HEARTDOC Chrisandra Shufelt, M.D., is associate director of the Barbra Streisand Women’s Heart Center at the Cedars-Sinai Heart Institute in Los Angeles. In “Pump Up Your Power Center!” page 64, she discusses how nutrition affects your ticker. 1 HOW I EAT FOR HEART HEALTH: MEDITERRANEAN DIET I consume lots of fresh produce, lean proteins, nuts, and olive oil—doing so can prevent heart disease. 2 HOW I SLASH STRESS: ENJOY NATURE We have bird feeders in our backyard and get visits from goldfinches and other birds from the mountains of California. Nature is so important to well-being, and this is a way for me to bring it into my busy city life. TWO-SECOND Life Changers Don’t Run on Empty “Going out hungry can lead to eating impulsively. Have a healthy…

Look as Great as Our Next Fitness Star Winner! Stacie Clark stars in The Next Fitness Star: Power Sculpt Series DVD, on sale January 2. Sneak a peek at her shoot—and her cute Athleta apparel—at WomensHealthMag.com/Stacie. Make This Your Best Year Ever! Head to our website for ways to kick-start your goals and stay driven—whether you’re shedding pounds or scoring that raise you deserve! Starting December 30, visit WomensHealthMag.com/Best YearEver for all the enthusiasm you need. READ HIS MIND Our Guy Next Door, Clint Carter, does more than just answer your questions in the magazine each month—he does it online, too! Find his videos and blog at WomensHealthMag.com/GuyNextDoor. Be Visually Inspired Each week, we share the most motivating photos from Instagram on WomensHealthMag.com. Share your shots on Mondays and Fridays…

Q Indoor cycling classes are beefing up my thighs. Make it stop!—Melanie, Chicago, IL If you’re cranking up the resistance knob during long hill climbs, you may be overdeveloping your quads. Keep the resistance low(ish), but not so low that you’re bouncing around in your saddle. To work all of your leg muscles equally, focus on your pedal stroke. “The downward stroke will happen naturally, but make sure to put effort into lifting the opposite foot. Consciously engage your abs and lift your knees into your chest to really activate the hamstrings and glutes,” says Kate Hickl, master instructor at Flywheel in New York City. It’s also helpful to mix other workouts into your routine, like yoga or Pilates. “Cross-training is key for preventing bulky thighs, injury, and imbalances,” says…

MERCURY RISING Researchers may have unraveled the mystery of how mercury makes its way into seafood: via pollution that enters the world’s oceans from industrialized nations such as China and India. Experts fear that marine mercury levels could double by the middle of this century—bad news, since consuming large amounts of mercury can wreck havoc on your brain. But don’t give up fish. Stick to the recommended two six-ounce servings per week, says Joel Blum, Ph.D., of the University of Michigan, and avoid the large predatory swimmers that tend to be highest in mercury, such as swordfish, tuna, king mackerel, and shark. WHAT IS IT? be·ta-de·fen·sin 2 \ bey’-tuh dih-fen’-sin too \ n. Immunesystem compounds in your saliva that break down germs. After just one 90-minute yoga session, study participants…