Innholdsfortegnelse for January-February 2014 i Women's Health

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…

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…

Refreshing your look doesn’t have to mean going through an extreme makeover. These small ideas can have a big beauty impact. There’s no denying the desire to hit the refresh button during this time of year—especially if you live in a part of the country where the weather is bleak. “Winter can make us feel like even our best assets are dull,” says Vivian Diller, Ph.D., author of Face It: What Women Really Feel as Their Looks Change and What to Do About It. Thankfully, “little tweaks can help you look—and feel—more attractive and invigorated.” To that end, we’ve mapped out two months’ worth of quick updates that are sure to banish your beauty blues. Enjoy! WEEK 1 Glow Getters Go for gold. For an Instagram-like radiance in real life,…

Downsize your equipment, maximize your results. Fancy equipment. Pricey gyms. Experienced personal trainers. All are nice pluses—but you don’t need them to sculpt a better body. In fact, when you’re short on time, stuck at home, or navigating a packed gym, scaling back can make you more efficient. Simplify your routine without sacrificing results with this single-dumbbell workout from certified trainer Craig Ballantyne, author of Turbulence Training. Using the heaviest weight you can handle (while maintaining proper form), perform the prescribed number of reps for each exercise in order, resting 30 seconds between moves. (You can rest up to a minute, if needed, or make it harder by dropping that break altogether.) That’s one circuit. Rest two minutes, then finish as many circuits as you can in 15 minutes. Beginner?…

Women’s Health partnered with the American Heart Association and Weekend Today on an exclusive survey to determine how much women really know about heart health. The alarming results: We greatly underestimate the threat of cardiac disease. What you need to do to protect your precious ticker, starting now. Talk about overworked and underappreciated. Your heart fuels your body through blistering treadmill sprints, flutters at the sight of a shirtless Chris Hemsworth, and paces you through a crazy work day—all the while supplying your brain, limbs, and organs with oxygen-and nutrient-rich blood. Yet 40 percent of women rarely give their heart a second thought, according to a poll conducted by Women’s Health, the American Heart Association (AHA), and Weekend Today. That’s scary, considering one in four females will die of heart…

Bounce back from holiday indulgences with these cleansing foods, whipped into tantalizing meals by chefs at the country’s top health resorts and spas. The anything-goes extravaganza known as the holiday season can leave you feeling run-down, sluggish, and bloated come January. And no wonder, since your poor liver’s been working overtime for the past few months, flushing excess toxins out of your body. Luckily, the cure is as close as the food in your kitchen. Certain nutritional powerhouses are renowned for their ability to remove impurities, aid weight loss, and reduce bodily inflammation, which—bonus!—helps your immune system do its job better. Those ingredients star in the following recipes, which are served up at health spas. With a detox this scrumptious, who needs resolutions? POWER INGREDIENT: Turmeric This spice’s antioxidant and…

A morning, noon, and night’s worth of satisfying eats, all for under 1,600 calories BREAKFAST Scrambled Eggsadilla 1 whole egg plus 1 egg white 2 Tbsp chopped green pepper 2 Tbsp chopped red onion 1 8-inch whole-wheat tortilla 1 oz Monterey Jack cheese, shredded 2 Tbsp chunky salsa Scramble eggs with pepper and onion and fold into tortilla with cheese and salsa. TOTAL: 330 calories snack 1 Starbucks tall 2 percent milk latte and 1 banana TOTAL: 260 calories WH Online Try our free Abs Diet Quickstart plan at WomensHealthMag.com/AbsDiet. snack In a food processor, blend ½ cup roasted red peppers, ¼ cup crumbled feta cheese, 1 tsp garlic, and ½ tsp olive oil until smooth. Serve dip with ½ cup each broccoli and carrots. TOTAL: 180 calories LUNCH Winter…

Evangeline Takes Control Cover Exclusive In Hollywood, survival often means being typecast (the best friend, the cop, the bad girl). Few actors, it seems, are willing to turn down a role simply because, well, they’ve already played it. But Evangeline Lilly is not one of those actors. In fact, she’s distanced herself from the image and style of fresh-faced castaway Kate Austen, the character she played for six seasons on the hit show Lost. “I’m so sick of people thinking that’s who I am,” admits Evangeline, 34. As if to underscore the point, today for her interview at a restaurant in Los Angeles, Evangeline is wearing dark pants and a short black jacket over a tank. Her cropped hair is pulled back, with wavy pieces falling into her fine-boned face,…

Ditch your stale no-pants dance for this schedule of seductive and adventurous moves. You probably have a list of things you want to do in your lifetime—complete a triathlon, swim with dolphins, skydive. But have you ever considered all of the steamy bedroom to-dos you may want to tackle? “Actually writing something down gets you to mentally commit to it,” says Emily Morse, a sex and relationship expert in Los Angeles. (You could even set deadlines to motivate yourself further.) Start with these 10 moves: They’ll ramp up your sexual excitement and inspire you to imagine some new carnal challenges. 1/Try the “lift up.” This makes twerking look tame. Sexpert Lisa Sweet, author of 365 Sex Thrills, says to bend over and put your hands on the ground and your…

WE ALL MEASURE success differently, but the basic definition always boils down to this: the ability to accomplish the goals we set for ourselves. Why some people are more successful than others, though, is something that great thinkers have spent a lot of brainpower pondering. And experts now know that factors such as smarts, talent, and even money, good looks, or straight luck are not enough to predict or guarantee it. In fact, many times the people who come out on top may just have a betterdeveloped ability to quickly bounce back from setbacks, stay positive, and gut it out when things get tough. (Researchers found that grit—mental toughness and perseverance—was more predictive than grades and fitness level of which West Point cadets would survive the grueling training course called…

Hydrating Facial Face feeling flaky? Try this home remedy from snowboarder Hannah Teter: Bring a pot of water to boil. Add chamomile, lavender, rose, or green tea, then remove from the stove. Cool until the steam feels comfortable, and sit for a few minutes with your face a foot from the water with a towel over your head. Steam opens your pores to dislodge dirt and dead skin. Dry Hair PRO FIX: “If I’m not careful to pull my hair back in a ponytail or braid, I can get these crazy-looking dreads hanging of my head that take forever to brush out. I’ve learned to use a deep conditioner throughout the winter to revitalize it. I use Pantene’s Two-Minute Moisture Masque (1) twice a week and wash my hair every…

GET’EM WHILE THEY’RE HOT! Some women repeatedly order the same haircut like they would their favorite meal at a restaurant. But switching up your hairstyle is one of the easiest ways to contemporize your look. “January is when women come in for something beyond their regular trim,” says Matt Fugate, a hairstylist at Sally Hershberger Downtown in New York City. “They’re looking for a new spin on what they have or something totally different.” To whet your appetite for change, we’ve pulled together a menu of hot celebrity-inspired cuts. Dig in! YUMMY NEW STYLE THE LONG CROP “The great thing about the long pixie is that it’s longer in the front and feminine, so more women can pull it of,” says celebrity stylist Richard Marin. WHO’S BITTEN PREP STEPS 1…

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 >…

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…

A mediumwidth, low-slung belt over a chunky cardigan skims over full hips. Linea Pelle belt, $121, lineapelle.com; Splendid cardigan, Liv Los Angeles tank, Topshop jeans, BC Footwear boots, Erica Weiner Jewelry necklace, Isharya cuff Create the illusion of a little middle with a wide belt worn at the natural waist. Jessica Simpson Collection belt, $38, zappos.com; ASOS dress, Boutique 9 boots, Wouters & Hendrix earrings, Hanes Silk Reflections tights When worn low, a skinny belt highlights a lean lower half (hourglasses can wear it higher to show off a small waist). Banana Republic belt, $49.50, bananarepublic.com; BCBG Max Azria jacket, Loft tank, 15Fifteen jeans, Bionda Castana boots, Wouters & Hendrix cuff BUCKLE UP! Belts do more than look cute and hold your pants up—depending on the width and where you…

They correct your form, snark on your snacks, and judge your gym—welcome to the age of the fitness snob. WH investigates this new type of one-upmanship. Whether you work out a lot or not, you definitely know one: The weight-room warrior who accosts you mid-squat to correct your posture; the roommate who Instagrams her thigh gap; the coworker who says (with irritating condescension) that she’d love to try your yoga class but it “just doesn’t feel like she’s exercising if she’s not sweating.” And don’t forget the humblebraggers littering your social media feeds: “Really shouldn’t have run that 18 miler in the rain. #sickasadog.” The fitness craze of the past few years has reached a crescendo, ushering in a new type of know-it-all: the exercise snob. This patronizing person works…

How this ancient form of exercise slays stress and revs you up, physically and mentally Brain What seems like a slow start—breathing deeply, in and out—fires up your prefrontal cortex, the brain’s center for higher thought. You just got smarter: In one study, people scored higher on cognitive tests after 20 minutes of yoga. Your intense focus helps quiet your noggin’s amygdala—a.k.a. your emotional network. That means more control over feelings such as anger and fear. At the same time, happy brain chemicals like GABA may rise, making yoga a natural treatment for your gloomy moods. Nervous system The triple threat of breathing, focus, and movement ignites the parasympathetic, or “rest and digest,” nervous system, the antidote to the fight-or-flight stress response. The vagus nerve, one of your body’s neural…

Ricotta-Pear Flatbread Pizza 2 thin-crust flatbreads ¼ cup balsamic vinegar 1 Tbsp honey ¾ cup part-skim ricotta cheese 1 tsp chopped fresh thyme 1 tsp chopped fresh rosemary ½ tsp freshly ground black pepper Pinch of salt ½ red pear, sliced lengthwise > Preheat oven to 350°F. Lay flatbreads on a baking sheet and bake for 5 minutes. > Meanwhile, combine vinegar and honey in a small saucepan and simmer over medium heat until reduced to 2 tablespoons, about 7 minutes. > In a small bowl, combine ricotta, herbs, pepper, and salt. Spread half of the cheese mixture over each flatbread. Top with pear slices and bake for 5 minutes. > Drizzle pizzas with honeybalsamic glaze and top with freshly ground black pepper to taste. MAKES 4 SERVINGS Per serving:…

“I’m smaller than I was in high school!” Thirty-four-year-old DJ Gray was an emotional eater. Crushed by the pressure of running a day-care business and working weekends as a nurse’s aide—not to mention being the mother of four kids—the Lilly, Pennsylvania, native would soothe herself with plates of meatloaf and mashed potatoes. The comfort food, plus her mostly sedentary lifestyle, left DJ, 5’3", weighing in at 220 pounds. The Change In October 2012, DJ discovered a lump in her breast and feared she had breast cancer, which runs in her family. Her tests came back negative, but the scare prompted her to take a hard look at her health. “The doctor said the mass could be due to my weight gain,” she says. “I knew if I wanted to be…

One year into my marriage, I moved to another state—without my husband. I was following my dream of working in Manhattan, but Jason’s job almost 100 miles away in Pennsylvania was too good to give up. It may have looked as if we were heading for divorce, but a year and a half later, our marriage is stronger than ever. We’re one of the estimated 3.5 million married U.S. couples who live apart—a stat that reflects the rise of online dating (where it’s easy to meet someone in a different area), an unreliable job market, and military deployments. And recently, Cornell University researchers confirmed my suspicion: Long-distance duos often communicate better and feel more connected than close-quarter couples. “They know they’re at a disadvantage, so they put more time and…

As anyone who’s ever worked out with a personal trainer or ordered a home-delivery cleanse can attest, healthy living can get pretty pricey. That said, spending on your health is a good investment—literally. A recent study published in the Journal of Labor Research found that regular exercisers (those who work out at least three hours a week) earn 6 to 9 percent more than sedentary types. The reason: Getting your heart pumping has been linked to improved mental function, psychological well-being, and higher energy levels, which can lead to increased productivity and, consequently, higher earnings. Still, it always pays to stick to a budget. So we put together a guide that will help your bank account stay as strong as your body. Worth its weight: Juicing is a gold-standard health…

1/ Light, durable insulation that can take you from ice climbing to a coffee date. Marmot Isotherm Hoody, $225, marmot.com2/ Medical-grade graduated compression boosts blood flow so you can run harder and recover faster. Altra Compression Socks, $50, altrafootwear.com 3/ A lighter, low-profile outsole improves control; max cushioning supports less-than-perfect landings. Burton Ritual Snowboard Boot, $250, burton.com 4/ Read your speed and stats in the high-tech lens. Oakley Airwave 1.5, $649, oakley.com 5/ New fibers that mimic polar bear fur will keep you dry and warm. Adidas Climawarm+ Tight, $55, adidas.com 6/ Strategic zones of 800-fill goose down keep you warm without the weight. Nike Aeroloft 800 Women’s Running Vest, $180, nike.com 7/ Super cute, super hard-core: The integrated short liner hugs your muscles to help absorb shock as you…

At the start of last year, Women’s Health debuted The Next Fitness Star competition. From an avalanche of entries, we narrowed the field to five amazingly fit and inspiring women, and then asked you to help us decide who should take home the title. The winner: Stacie Clark, 40, certified trainer and co-owner of Tiger Athletics in Minneapolis, which she runs with her husband, Chris. Stacie’s workout mantra—“burn calories, not time”—and her impressive physique (those abs, after two kids!) helped set her apart. Like many women today, she’s juggling a career, family, and social life, so she creates quick and efficient routines that are pretty much excuseproof. Also, she can’t be bothered with fitness and diet fads; instead, her approach focuses on functional strength training, which uses exercises that mimic…

Power up your gadget game! DO THIS FIRST: Put your device on a virtual leash. STICKNFIND Stick these adhesive dots to your tablet and camera, then download a smartphone app to locate their whereabouts via a radar screen. $50 for two, sticknfind.com HIPKEY If you plop your phone down at the checkout counter and walk out the door, an alarm on your keychain lets you know you’ve left it behind. $90, Apple Store BIKN Snap the “smart case” onto your cell and clip your other valuables with corresponding colorful tags so you can page misplaced belongings from your phone (or vice versa). $130, bikn.com THE LIST Gizmos for every part of your life 1 SATECHI USB PORTABLE HUMIDIFIER Combat dry winter air by attaching this mini machine to almost any…

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…

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…

In most areas of life, taking a shortcut often leads to diminished results. Thankfully, fitness is an exception—hybrid workouts can get you a hot body in half the time! One of the best ones we’ve discovered recently: SLT (Strengthen, Lengthen, and Tone), which incorporates the controlled, toning movements of a classic Pilates class and adds intensity by cranking the pace to full throttle (no stopping to rest between moves!). “You develop flexibility and core strength, get your heart pumping, and literally feel your muscles quivering,” says Amanda Freeman, founder of the SLT workout studios in New York and New Jersey. Classes use a Megaformer, a souped-up Pilates-like machine that works multiple muscle groups to torch calories and amp strength. Score the same perks at home with this SLT-inspired workout from…

Sexy is a state of mind. Allow us to explain. Here is some breaking news that could halt your self-trash-talking. Research shows that harping on your imperfections is a surprisingly unhealthy habit, one that can actually alter your physical appearance. In fact, a new study found that normal-weight people who viewed themselves as fat were more likely to end up overweight. And the pitfalls go beyond the scale, says Christel Parker, a psychotherapist in New York City. Low self-image can hinder friendships, job prospects, and overall well-being. Here’s how to start loving all of your body—and looking and feeling better than ever. Get Moving Research has linked any type of exercise—cardio, strength training, stretching—to greater body confidence. And it works whether or not your fitness level or weight changes, or…

Have celebrities found the fertility fountain of youth? WH explores what’s behind the 40-plus baby boom. Bump watchers are abuzz: Well past her “Just a Girl” days, Gwen Stefani, 44, is reportedly expecting her third child. Her pal, 42-year-old stylist Rachel Zoe, was close to having baby number two at press time, and actress Halle Berry recently popped out a kid—at 47! The truth is, birthrates for all U.S. women ages 40 to 44—many of whom are getting knocked up for the first time—have hit a four-decade high, according to the National Center for Health Statistics. That fact calls into question the long-accepted belief that fertility plummets after age 35, leaving older women with scant chances of conceiving. Is 45 the new 35? Well, maybe. New research suggests that around…

Scale Down Bad-Mood Food The term comfort food is a bit of a misnomer. We indulge in stuff like milkshakes and cheeseburgers to soothe ourselves, but they can actually have the opposite effect once they pass our lips—and it’s not just because our clothes feel distressingly tighter. According to researchers who have studied the link, fast food and packaged pastries can cause inflammation that interferes with mood-regulating chemicals in the brain and can even lead to symptoms of depression. Fortunately, there are plenty of yummy and satisfying options that will buoy your mood and slim you down. HABIT: Carbo-Loading There’s a reason so many so-called comfort foods like mashed potatoes and lasagna are carb-based. Carbs fuel the production of serotonin, your brain’s main feel-good neurotransmitter, which activates receptors that help…

Scale Down HOMEMADE UPGRADE: FETTUCCINE ALFREDO 1 head cauliflower (2 lbs), cut into florets and steamed 2 cloves garlic 1 can (15 oz) cannellini beans ½ cup vegetable stock ½ cup grated Parmesan cheese ½ tsp black pepper ¼ lb whole-wheat fettuccine 1 tsp grapeseed oil 8 oz boneless, skinless chicken breast 4 medium zucchini 1 Tbsp olive oil 1 Tbsp nutritional yeast Parsley Puree cauliflower, garlic, cannellini beans, vegetable stock, Parmesan cheese, and black pepper in a blender until smooth. In a large pot, cook fettuccine as directed. Drain and set aside. Heat grapeseed oil; sauté chicken and slice. Shave zucchini into ribbons. Heat olive oil over medium heat and add zucchini ribbons. Toss and cook until soft, about 3 minutes. Lower heat and add cooked fettuccine, chicken, and…

Alex Pettyfer, 23, star of the upcoming film Endless Love 1 What’s a big, big turnoff? It’s not a turnoff, but it’s upsetting to me when a woman has lost her confidence. I genuinely think that all women are beautiful in a different way. We live in such a critical world, and for women the bar has been set [high], but they should really just grab that bar and snap it. It doesn’t mean anything. 2 Tell us about your earliest love experiences. That first love is so strong. You don’t have the worries of “this happened in my last relationship, so this is what’s going to happen in this one.” It’s just pure love. It’s a terrifying but amazing feeling. 3 What are you like to date? I’m the…

1 Choose your consequence. In order to make yourself stick with something, you have to come up with a deterrent to quitting that would be unpleasant specifically for you. For example, a caffeine junkie could deprive herself of that glorious morning coffee if she doesn’t make it to the gym. Think of things that are uncomfortable and annoying, not harsh or physically painful. 2 Enlist others. If no one but you knows about the repercussions, it’s easy not to enforce them. Ask those close to you to hold you accountable…or make them part of your comeuppance. For example, if you’re late to a dinner date, you have to pick up the tab for the meal. Most people will have no problem calling you out on a slipup (especially if there’s…

Call it a lull, rut, or wall—we’ve all hit that point when a workout routine becomes static, progress has flatlined, or injury has forced a setback. Even Team USA’s finest! Yet these athletes learn to push their bodies to higher and higher limits. Hear how they blow past plateaus and score better results. 1 Stop and Listen “I train nonstop to try to get stronger and faster,” says 2010 Olympic moguls skier Heather McPhie. But she found a surprising payoff from slowing down: “During our last training camp, I took 10 minutes each day to center myself,” she explains. “I set a timer and did nothing. It helped me observe things, like tightness in my right shoulder, that I wouldn’t have noticed otherwise.” 2 Schedule Wisely She knows they’re important…

the office newbie EMILY OWEN {23} recently landed a job at an architecture design firm in New York City (score!) and wants to look the part of the creative urban professional. Patterned blouses and bold bags and jackets are simple ways to experiment with prints and colors. A dressy pair of shorts is a more creative alternative to a traditional skirt, and booties or ankle-strap wedges infuse any outfit with style. And the hat? Well, that just looks cool. Tucker by Gaby Basora blouse, $298, 212-938-0811; Catherine Malandrino shorts, $195, bloomingdales.com; H&M booties, $40, hm.com; Rebecca Minkof bag, $225, bloomingdales.com; Citizen watch, $275, citizenwatch.com; Hanes Silk Reflections tights, $14, hanes.com; Patricia Underwood hat, 212-268-3774 for info the trainer JESSICA LEIGH SULLIVAN {26} is a personal trainer and indoorcycling instructor who…