Innholdsfortegnelse for May 2014 i Women's Health

If I told you that there were a cost-and side effect–free way to help lower your blood pressure, elevate your mood, mitigate stress, and improve your sleep—essentially, be happier and healthier almost instantly—you’d be game to try it, right? Well, this miracle-working panacea is yours for the taking...all you have to do is get outside. It sounds easy enough, but many of us have let our relationship with nature atrophy in order to connect with people... over the Internet. By sequestering ourselves inside, we increase our risk for a modern malady called nature deficit disorder, the repercussions of which go beyond having a perennially pale complexion. Limited exposure to nature has been linked to a higher risk for obesity, heart disease, and depression. Not good. Growing up, I lived in…

Make Mom Proud Flowers and a card are fine and all, but c’mon—this woman gave you life! A little extra efort is in order. For genius ideas that will really show Mom your appreciation, check out our Mother’s Day gift guide at WomensHealthMag.com/MothersDay2014. FRESH OUTDOOR FUN WITH 1ST LOOK! Tune in to NBC’s 1st Look this May (Saturdays after Saturday Night Live) as host Audrina Patridge and Women’s Health uncover plenty of supercool, superfun ways to reap the health benefits of nature! For more information and showtimes, visit 1stLookTV.com. Crafts for Grown-Ups Itching for a DIY project? Find pin-worthy decorating ideas and at-home beauty lessons all in one place. Head to WomensHealth Mag.com/DIY. ONE MONTH TO A TRIMMER BOD Women’s Health’s 28-Day Fat Blaster app is like having a personal…

THINK FAST Agility training (e.g., side shuffes, ladder drills, and shuttle runs) improves your speed and reflexes—and, per the Journal of Strength and Conditioning Research, memory and cognition too. Mentally keeping up with moves strengthens neural connections in your brain, say study authors. Try this drill from certified strength and conditioning specialist Dianna DiToro: Jump up from the bottom of a pushup, sprint 40 yards, then bear-crawl to a line of cones. Stand up and zigzag through them. Do five pushups, then perform the sequence in reverse order. Rest two minutes; repeat up to five times.…

ESTIMATED TONS OF SHAMPOO BOTTLES THAT END UP IN LANDFILLS YEARLY. “SHAMPOO BOTTLES ARE TYPICALLY MADE FROM THE SAME RECYCLABLE PLASTIC AS FOOD CONTAINERS,” SAYS DANNYSEO, SYNDICATED COLUMNIST OF “DO JUST ONE THING.” KEEP A RECYCLING BIN IN YOUR BATHROOM AND TOSS IN PLASTIC BEAUTY PACKAGING (CAP AND ALL) WHEN IT’S EMPTY. Source: CareToRecycle.com BEYOND LOTIONS Creams, lotions, and serums now have some new buddies on skincare shelves—but from their names, it’s hard to tell what they do. New York City dermatologist Francesca Fusco, M.D., helps break down which could be right for you. ESSENCE With ingredients like vitamins C, D, and E, plant extracts, and amino acids, essences may help increase elasticity and brightness, and smooth lines. They’re ideal for daytime use, after your moisturizer. Try Dior Hydralife Youth…

Your waist size trumps BMI when it comes to estimating your risk for death due to heart disease or cancer and your chance of developing diabetes, say researchers. Women need to be wary of any number over 35 inches. Here’s how to get an accurate read: 1 WRAP A TAPEMEASURE AROUND YOUR BARE BELLY, JUST ABOVE YOURHIPBONE. 2 PULL THE TAPE SNUG WITHOUT SQUEEZING. 3 EXHALE, THEN NOTEWHERE THE TAPE STARTS TO OVERLAP. 50 THE AVERAGE “PERFECT AGE” THAT AMERICAN ADULTS WOULD LIKE TO REMAIN AT—IF THEY COULD LIVE FOREVER IN GOOD HEALTH. IT’S THE NEW 30! Source: Harris Interactive survey Mixed Signals THIS JUST IN Women who test negative for the BRCA2 gene mutation but have family members with it are still four times more likely to develop breast…

Model Alessandra Ambrosio (center) and friends at Coachella Kate Nash at a Lollapalooza pre-party Janelle Mon‡e at Coachella BEAUTY-FUL MUSIC Protect your looks from sweat, humidity, and mosh pits before leaving home. Makeup: Rub an oil-absorbing primer all over, then dot blemishes with oil-free concealer (soak up midday shine with blotting papers). Apply waterproof mascara, cream blush, and a hydrating lip stain. Hair: Blowouts are hard to maintain. Instead, braid two low pigtails and secure with clear elastics. Sweep each braid up and around your crown (as if you’re making a headband), then lock in place with bobby pins. Milkmaid-chic. FREESTYLE WRAP An oversize scarf gets obvious points for fashion and warmth—but it can also prevent a grass-stained booty, rein in frizzy hair, and guard against dust storms. 1/ Gap…

Whether you’re climbing up them, jumping over them, or throwing them around, training with ropes helps tighten and tone nearly every muscle in your body. What’s more, experts say it can improve your coordination and reaction time by finetuning the way messages travel between your muscles and your brain. That can translate to anything from a faster return on the tennis court to a quick-action catch of a glass before it hits the kitchen floor. These three calorie-torching workouts will whip you into bikini shape in record time. Climbing Ropes The expert: Phil Black, former Navy SEAL and founder and CEO of FitDeck exercise playing cards It’s no wonder this is a staple in military fitness tests: There are few better assessments of total-body strength and endurance. “No muscle gets…

No longer just the domain of new-age spas and hippie enclaves, essential oils have become a $1.2 billion business. The plant-extracted, highly concentrated liquids have historically been selling points in beauty and cleaning products—and now research proves that when inhaled properly, they’re also good medicine, says Brent Bauer, M.D., director of the Complementary and Integrative Medicine program at the Mayo Clinic. Dozens of studies have found that essential oils can both protect your long-term health and relieve symptoms of common maladies. They can help lower stress levels, relieve pain, improve mood, and quell cravings and nausea. Essential oils have even been demonstrated in lab studies to kill flu, E. coli, and cancer cells. “Research shows that, when inhaled, the oils activate your brain’s hypothalamus, which controls hormones, energy, and drive,”…

Face and Mouth Oddly, it all starts with a tilt to the right. Eighty percent of people angle their head that way when going in for a kiss. You make contact and…sensory explosion! Lips are up to 200 times more sensitive than supersensitive fingertips. Meanwhile, your nose is buried in his scent, which may be emitting subtle chemical attractants that could intensify your arousal. A quick peck uses a couple of muscles, but kissing passionately engages some 24 facial muscles—plus 100 others in the body. (A fierce make-out might slay up to 100 calories.) Your salivary glands begin their own workout, pumping out extra spit. During a real tongue twist, about nine milliliters of your saliva finds its way into his mouth (and vice versa). The gross news: That juice…

1 THE KITCHEN TOOL I USE FOR EVERYTHING A spoon is necessary for plating, tasting, and everything in between. I find my spoons in antique shops. They have to be deep-welled and have character. —Richard Blais, restaurateur and winner of Bravo’s Top Chef All-Stars 2 THE INGREDIENT I CAN’T LIVE WITHOUT Garlic. I really believe garlic is the best possible combination of health and taste—one of my favorite proverbs is “Garlic is as good as 10 mothers.” —Alice Waters, chef, author, and proprietor of Chez Panisse in Berkeley, California 3 THE INGREDIENT I CAN’T LIVE WITHOUT Maldon sea salt. You can crumble it in your fingertips or sprinkle larger crystals if needed. —Jamie Kimm, food stylist and chef 4 THE BEST COOKING ADVICE I’VE EVER GOTTEN Always shop first. Go…

Jaclyn Helling, a 29-year-old fund-raiser from Lenexa, Kansas, was heavy for as long as she could remember. Her childhood pastime of vegging in front of the TV with takeout grew into a grown-up habit. As a twenty-something, she dined out all week long, guzzled soda, and heeded her sweet tooth rather than food labels—practices that pushed Jaclyn, 5’7", to 186 pounds in November 2012. The Change Just walking or cruising on her bike left Jaclyn winded, but it took a doctor’s visit to shake her into action. In addition to spying the number on the scale, she learned that she was scarily close to having high blood pressure. The doc suggested she drop 20 pounds—but that wasn’t enough for Jaclyn. “I wanted to go all in,” she says. The Lifestyle…

Let’s take a long, hard look at the wonderful world of penises, shall we? A MAN ON HIS MEMBER Sometimes, if you want to know about penises, you have to ask someone who has one. Comedian Josh Gondelman satisfied our curiosity. Q: WHY DO GUYS ALWAYS READJUST THEIR PENISES? Josh Gondelman: People crack their knuckles and stretch their hamstrings all the time. A penis is no different. Fine. It’s a lot different. But think about it this way: How long can you wear a winter hat without your ears getting all itchy and sweaty? Pants are like that hat, but over your junk. Airing out your penis obviously isn’t an option; it’s a crime. So a little shifting and adjustment seems like a pretty reasonable compromise. GETOVER YOUR SACK SHYNESS…

Luke Bryan, 37, country singer currently headlining the That’s My Kind of Night tour 1 How does it feel to sing and dance in front of thousands of women? If I’m up there not taking myself too seriously and letting the girls watch me shake it a little bit, that’s what makes the whole vibe of the night fun. It allows people to let their hair down. 2 What do you think is a sexy quality in a woman? My wife is really athletic. She’s so in tune with staying in shape, playing tennis, and working out…it turns me on. 3 How do you and your wife keep your bond strong? I think the important thing is that we try to communicate as much as we can. If we have…

Last spring, Women’s Health partnered with The Nature Conservancy on a groundbreaking report that revealed that women aren’t spending enough time outdoors—to the detriment of their health. New research confirms our findings, showing that communing with Mother Earth for just a few hours a week can help combat heart disease and may lower your risk for breast cancer. What’s more, “the parts of your brain that run self-control, focus, and attention become relaxed and refreshed when you’re in nature,” says Heather Tallis, Ph.D., The Nature Conservancy’s lead scientist. Meaning you’ll do better at work—and really, at life in general—after embracing the great outdoors. All of which prompted us to team up again to urge women to “Get Outside!” Join our campaign (see circle, at left) and turn the page for…

GROW UP Go ahead, track some dirt inside. Indoor foliage, including crazy-cool plant walls, can purify air, reduce anxiety, and hike up happiness. START SMALL. Newbies should first practice just keeping a houseplant or two alive for a few months, says Eliza Blank, founder of plant delivery site TheSill.com. Try hardy, water-once-aweek varietals such as philodendrons, snake plants, or ZZ plants. GET VERTICAL. Graduate to a plant (or “living”) wall. These vertical gardens can double as artsy installations and aren’t that tough to set up, says Blank. Buy three or more wall-mountable planters with built-in mini water tanks (try Woolly Pocket Living Wall Planter, $27, woollypocket.com). Pot your flora in planters, then mount them—one on top of the other, in a row, however you like!—on a wall directly opposite or…

My first boss worked part-time and—let’s hope she’s not reading this—I thought she was kind of a slacker. I envisioned her getting her highlights touched up while I busted my butt in the office. Then, a little over a decade later, I started working three days a week and realized I had it all wrong: Parttime (a.k.a. “the dream”) comes with some harsh realities. part-time takes off As of 2011, 27 percent of working women usually worked part-time, according to the Bureau of Labor Statistics. A big chunk of this group is made up of moms who want to keep their careers on simmer and earn some money while still being available to shuttle their kids to soccer practice. (In fact, many working moms who aren’t doing part-time wish they…

PRO TIP: SEND LATE OVER NEVER No matter how much time has passed, still send a note, says Diane Gottsman, founder of the Protocol School of Texas. Simply start by apologizing that it took you so long. SUPPLIES The Paper Chase Skip cards that are already printed with “thank you” in favor of custom ones that have your initials or name—both chic choices. Select a simple block or script font and look for flat versus fold-over cards: This stylish, no-nonsense option has less space to fill. Try minnieandemma.com, minted.com, and riflepaperco.com. Rifle Paper Co. Monogram Stationery, $16 for eight cards and envelopes Some customs are worth upholding. Follow these timeless tips for showing your appreciation. TMI Stuff you really shouldn’t mention: 1 AMOUNT OF CASH Say thanks only for “the…

IF YOU HAVE… 15 SECONDS Add a few drops of rose water to a glass of champagne for a more interesting (flavorful!) cocktail. “Looking for a Little Foodspiration?” page 91 60 SECONDS Before heading out the door, put on a juicy-hued watch, belt, or hat. Bright accessories boost your outfit and your mood! “Shiny, Happy Pieces,” page 162 2 MINUTES Give your guy an impromptu scalp massage (it’s a surprising erogenous zone). “45 Instant Health Upgrades!” page 80 10 MINUTES Jump rope. Experts say that just 10 minutes spent on this childhood pastime can provide the same cardio benefit as a 30-minute run! “Learn the Ropes,” page 63…

Instagrams You Our stafers use energizing a.m. workouts to wake up. You approve! Healthy new idea for a brown-bag lunch? Arugula and tomato salad. AWH editor on Google Glass: “It lets you change songs hands-free.” File under “gimme”: Cutex’s solution to avoid ruining your mani when using nail polish remover. You rocked this arm-and-booty move. Do two or three sets of eight to 10 reps weekly to see results. Over 2,500 of you loved this cheeky advice! Follow us on Instagram for more: @WomensHealthMag. Twitter Time! @WomensHealthMag asked: What’s the most surprising thing in your purse right now? “Four half-marathon finisher’s medals. #WHInMyPurse” —@jennklemmetson “#WHInMyPurse condoms lol!!!!!!!” —@emmmzziiee “Goggles, toothpaste, a buckeye, gloves, and headphones. #WHInMyPurse” —@Laura5977 “Not one, but two passports (Canadian and European). Ready to jump on a…

JUMPIN’ JOE Hold the cream. Bulletproof Coffee, a brew infused with butter made from grassfed cows’ milk, could boost brainpower, says the drink’s creator. While no studies have confirmed this, grassfed butter does contain omega-3 fatty acids, vitamins, and minerals, says Christopher Ochner, Ph.D., of The New York Obesity Nutrition Research Center. Still, a mug packs over 450 calories and seven times your daily value of sat fat, so sip it in moderation. Loafing Around Sandwiches top the list of the 10 most ubiquitous American foods, according to the trendtracking firm Food Genius. Below, stats on the most commonly used specialty breads: THE AVERAGE DIFFERENCE BETWEEN THE TIME PEOPLE WISH THEY SPENT COOKING DINNER ANDTHE TIME IT ACTUALLY TAKES. CUT PREP TIME: SLICE THE WEEK’S VEGGIES ON SUNDAY. Source: Consumer…

Break of a square! According to a new study in the journal Nutrition, subjects who ate about an ounce and a half of chocolate per day had a lower BMI, less body fat, and a trimmer waist, on average, than those who nibbled less. The treat contains catechins—compounds that are believed to help regulate hormones related to obesity, says study author Magdalena Cuenca García, Ph.D. Catechin levels rise with cocoa content, which means the darker you go, the better. 175 NUMBER OF CALORIES, ON AVERAGE, BY WHICH FASTFOOD CUSTOMERS UNDERESTIMATE HOW MANY CALS THEIR MEALS CONTAIN. ABOUT A QUARTER OF DINERS LOWBALL THE NUMBER BY 500 CALORIES OR MORE. Source: British Medical Journal Vending Smarts THIS JUST IN If you’re making afternoon vendingmachine visits, you may soon not need to…

Lip gloss: Jouer Moisturizing Lip Gloss in Shell, $20, jouercosmetics.com Tank: One X One Teaspoon, $149, oneteaspoon.com Clutch: BCBG Max Azria, $88, bcbg.com Nail polish: Nicole by OPI Nail Lacquer in It Starts With Me, $8, ulta.com Rings (from left): Lily Rain, $20, lilyrain.com; Delilah, $20, delilahaccessories.com; Coordinates Collection, $130, coordinates collection.com Metal of Honor Since this hue mixes the coolness of pink and the warmth of gold, it works on all skin tones. Still, a few makeup and fashion guidelines: Eyes: After applying rose-gold eyeliner or shadow, add definition by tracing your upper lashes and lower inner rims with a black pencil, then load on black mascara, says makeup artist Gita Bass. Cheeks: Rose gold on your apples can look like grease. Dust it onto your cheekbones, blending up…

Hit a drugstore in Portland, Minneapolis, or Austin, and chances are the skin-care aisles will all look the same. But there’s a new argument for why they should be more tailored: After figuring out your skin type, “your climate should be the next determining factor in the products you use,” says dermatologist Jeannette Graf, M.D., an assistant clinical professor of dermatology at Mount Sinai Medical Center. Sure, you could deal with acne or wrinkles anywhere in the country, but certain climates are more likely to cause specific skin problems. We polled derms from coast to coast for the top issues in each region. On the following pages, you’ll find a customized plan to ensure amazing skin. Southwest Nearly 365 days of sunshine might sound dreamy, but the reality is more…

A regular yoga practice can prep your tummy for bikini season faster than banging out a million crunches. In general, yoga is full of core-strengthening moves, but these stomach toners take top honors. They challenge your balance and stability and force your obliques, hip flexors, and even glutes to team up, helping you sculpt a seriously strong (and sexy) midsection. Perform the following moves as a “flow” to raise your heart rate and torch more calories each session. Begin with Plank to Side Plank on your left side, then flow directly into Chaturanga to Plank before returning to Side Plank on your right side. Repeat the sequence, then lower to Forearm Plank. Rest on your knees for 30 seconds, then come into Boat into Half Boat. Repeat the entire sequence…

A diffuser is the most effective way to unleash essential oils into the air, but if you don’t have one (they run from $25 to $200), you can drip oil into a bowl of steaming hot water. In either case, use one or two drops of one oil at a time. Stand a few feet away and take 10 deep breaths, then breathe normally. If you stick within the safe time limit and open a window when you’re done, you can practice aromatherapy every day. (At work or, say, in your car? Place one drop of one oil on a cotton ball, put it under your nose, and inhale normally for one to two minutes.) Essential Oil Sage Best for Blood-Pressure Reduction In a July 2013 study, women who smelled…

French and Italian food ruled in the U.S. for decades, but now home cooks are looking farther south and east for influences, and finding plenty in a region whose exotic cuisine is as rich in tradition as it is in flavor. From Greece and Turkey through the Middle East and along the northern coast of Africa, food is the opposite of subtle. Here, salads are made with entire bunches of phytonutrientpacked herbs, and meats are cooked with small handfuls of antioxidant-rich spices. You’ll also find tangy hits of yogurt, pomegranate, and citrus; sweet bursts of dried fruit; and the surprise crunch of toasted nuts. Good fats from olive oil and fish also play a big role, and study after study shows that a Mediterranean diet (one rich in vegetables, fruit,…

AFTER A LARGE and well-savored meal, dessert isn’t the only option—the drink menu may well be a far better choice. The class of after-dinner libations known as digestifs is more popular than ever, with many restaurants expanding their selections and mixologists crafting their own small batches in-house. A counterpart to the appetitestimulating aperitif, these drinks are said to aid digestion, often through an infusion of alcohol and botanical ingredients. “Digestifs go all the way back to the 10th and 11th centuries, when people used herbs and spices from their gardens for healing. They preserved them with alcohol, and that’s how bitters got started,” says Warren Bobrow, author of Apothecary Cocktails: Restorative Drinks from Yesterday and Today. You can find a range starting at $15 per bottle to $50 and above.…

THE GENETIC LINK Alicia Goon, 25, Minnetonka, MN Pam Goon, 52, Victoria, MN AS ALICIA GAINED POUNDS IN HER HIPS AND THIGHS AS A TEEN, she realized she’d morphed into a mini-me of her mom: pear-shaped, with short legs. “From behind, you can hardly tell the difference between us,” says her mother, Pam. The similarities aren’t limited to a tricky-to-shop-for-jeans body: They share matching passions for creamy pasta dishes, cheese, and bread—and both have difficulty staying at a healthy weight, even though each has been active in sports since high school. “For the past four and a half months, we’ve been working out together six days a week and attending a group weight-loss program. It’s working, but I feel like we have to work harder than other people to see…

1SHOE SIZE IS A GOOD PREDICTOR OF PENIS SIZE. No, it’s not. In fact, there is no good predictor. And it’s not for lack of research—studies have examined correlations between penis size and race, height, build, and the size of a man’s feet, hands, and even butt. 2YOU CAN’T BREAK A GUY’S PENIS, SINCE BONERS DON’T CONTAIN BONES. “There’s no bone, but there is something called the corpora cavernosa—fibrous tissues that carry blood supply, protected by ligaments. Those can rupture,” says Harry Fisch, M.D., a clinical professor of urology and reproductive medicine at Weill Cornell Medical College, who reassures us that the injury is rare. “I’ve been practicing for over 25 years, and the last time I saw one was as a resident in the ER.” A fracture in the…

I can tell you the street address of the house I lived in when I was 8 years old. I can tell you the name of my freshman dorm and exactly how I used to get from there to the local pizza place 10 years ago. But after I’d been living in my most recent apartment for six months, I went to the DMV to renew my driver’s license and could not—could not—summon to mind my own zip code. These “senior moments” seem to be happening with alarming frequency for a not-yet-30-year-old, and there might be an unexpected reason for it: According to new research, our high-tech habits—such as reading the news on a laptop, Instagramming every occasion, and IM’ing constantly—could be seriously shortchanging our short-term memory. Still, permanently tossing…

BEACH VOLLEYBALL The bikini body–building sport is all about quick sprints, lunges, and squats on nature’s best fitness foundation: sand. Studies reveal that running on the stuff uses significantly more energy than running on a firm surface, meaning beach volleyball torches far more cals then the indoor kind. The secret to good passing: Keep it simple. Use as little arm motion as possible and make your legs your main power source. This will get you a stronger, more forceful pass. Don’t wait until the ball is in the air to start chasing it; the key to beach volleyball is interception. As soon as your teammate touches the ball and you see her body positioning, jump into action. Pro tips from Anna Biller Collier, University of Southern California volleyball coach STAND-UP…

Go Camping (Sort of) “Glamorous camping”—a.k.a. glamping—is the perfect way for the wilderness-wary to hit the wilderness. You can be outdoors 24-7, but there’s no real roughing it. Fully furnished safari tents come with queen-size beds, electricity, and hardwood floors (though you’ll still have to trek to public toilets). Plus, research shows that spending a week outside can reset an out-of-whack sleep cycle. Try: El Capítan Canyon in Santa Barbara, California; from $145 per night, elcapitancanyon.com Reach Out and Touch Hand-feed baby tigers. Scale trees in remote forests to spot rare birds. Paint landscapes from secluded preserves. Get off the tour bus and really interact with nature. Try: Pine Butte Guest Ranch in Choteau, Montana; from $2,250 per week, pinebutteguestranch.com Learn New Moves Challenge your mind and body by studying…

Waisted Potential A statement cincher is the chicest way to highlight a trim (and likely hard-earned) middle. Belts, from left: pink: Dimensions by WCM New York, $20; blue: Vince Camuto, $48; red: Express, $24.90; yellow: Dsquared2, $495; teal: Linea Pelle, $132; black and white: Paul Smith, $230. On model: Dsquared2 belt, $335; Harvey Faircloth top; Frame skirt; Julia Rofman Jewelry bracelet Eye Candy Shelve those dark shades. Bright, striped, or dotted, these spring sunnies light up your face like lipstick. Sunglasses, from left: blue: Chilli Beans x Ronaldo Fraga, $85; striped: Chilli Beans x Amapo, $85; orange: Neff, $20; spotted: Cynthia Rowley Eyewear, $109; metal: Mykita, $492; printed: ICU Eyewear, $24. On model: Quay Australia polka-dot sunglasses, $40; SEE fuchsia sunglasses, $99; Parker top; Blank Verse Jewelry necklace Steps with…

Cassie Piuma A co-owner at Sarma, a restaurant in Somerville, Massachusetts, Piuma shares her flavorful Lamb Souvlakia recipe in “The New Taste Revolution,” page 92. 1 HOW I SATISFY A SNACK ATTACK: AVOCADO “I love just eating it straight up with a squeeze of lime and some sea salt. It’s filling and delicious—I never feel like I’m eating ‘health food.’” 2 HOW I FIND THE BEST RESTAURANTS—IN EVERY CITY: CHEFS FEED APP “This app gives restaurant recommendations from top chefs around the world and tells you their favorite dishes at each one.”…

We have the answers! Q/ How quickly do I need to run so that I’m effectively burning fat? —Debra, Burnaby, BC, Canada Take the talk test: If you can carry on a conversation, you’re running too slowly. Pick up the pace and push yourself until you’re breathless—that’s your anaerobic threshold, or when your body stops using oxygen to fuel your muscles and starts burning carbs instead, says Wayne Westcott, Ph.D., director of the fitness research program at Quincy College. Short intervals of running at this speed are the fastest way to torch fat, says Westcott. After a five-minute warm-up jog, run at a pace of 6 to 8.5 mph (or at your breathless speed) for 30 to 60 seconds. Then run at half that speed for 30 to 60 seconds.…

nineteen PERCENTAGE OF PEOPLE WHO SAY THEY HAVE BETTER RELATIONSHIPS SINCE STARTING A FITNESS PROGRAM. EXERCISE REDUCES STRESS, ALLOWING YOU TO BE MORE ATTUNED TO OTHERS’ NEEDS, SAYS EDDIE O’CONNOR, PH.D. Source: Bodybuilding.com survey SCOOP! POWER UP Another reason to hit the gym: It may ward of your 3 p.m. slump. Women who met the Centers for Disease Control and Prevention’s physical-activity guidelines had more overall energy than those who didn’t, says a new study in Medicine & Science in Sports & Exercise. If you can’t meet the guidelines (150 minutes of moderate activity or 75 minutes of vigorous activity) every week, try to replace sedentary time with light-intensity activity. This may pay of in benefits similar to those you get from exercise, says study author Laura Ellingson, Ph.D. an·te·ro·lat·er·al…

Distance does make the heart grow fonder. A new report in the Journal of Sex and Marital Therapy showed that couples in longdistance relationships who had more miles between them were reported to be more satisfied, have greater intimacy, and communicate better than pairs who lived closer together. “Couples who are farther from each other may be actively working harder to strengthen their relationship to make up for the distance between them,” explains study author Emma Dargie, a Ph.D. candidate in clinical psychology at Queen’s University in Ontario. “Also, the longer distance may give them a common hurdle to overcome.” TEXTUAL FEELING Far from being a lazy move, texting “UR hot” to your honey can bring you closer, per new research in the Journal of Couple and Relationship Therapy that…

Leggy ladies can pull off this style without looking truncated. Citizens of Humanity overalls, $298, citizensof humanity.com; Fifteen Twenty top, KCNY shoes, M Missoni bag, Mickey Lynn earrings, Shashi bracelet A pair that hits between mid-thigh and kneecap is brilliant for pears and hourglasses. Habitual shorts, $135, nordstrom.com; Bec & Bridge top, Ancient Greek Sandals sandals, Want Les Essentiels de la Vie bag, Dragon sunglasses, Scosha cuf So mini, they make any legs look longer. Great for petites, too. True Religion shorts, $158, truereligion brandjeans.com; American Eagle Outfitters cardigan, Joe’s tank, Marc Fisher shoes, Antik Batik bag, Heather Hawkins necklace, Hipanema bracelet Brag about athletic quads without saying a word…or revealing too much skin. Levi’s shorts, $58, levi.com; GemWear by Lana Ector hoodie, Rowen sandals, Diesel hat For complete shopping…

Conceal Splotchy Tone Self-tanner is your friend—it will even out discoloration. Before you start, exfoliate with a body scrub. After showering, dry of completely and rub on the tanner in long, even sweeps from your neck down, says Victoria’s Secret makeup artist Colleen Creighton, who recommends Victoria’s Secret Beach Sexy Self-Tanning Tinted Lotion ($15, victoriassecret.com). Allow to dry before dressing. Blemishes and Bruises A concealer pencil or stick in your natural tone can easily camouflage bruises, scars, stretch marks, body acne, even leg veins. “Just draw or trace over the spot or line and lightly blend the concealer in with your fingertips. If it doesn’t match perfectly, take a dab of your face foundation and put that on top,” says Creighton. Try Urban Decay 24/7 Concealer Pencil ($19, urbandecay.com). The…

No matter how careful or conscientious you are, if fitness is a part of your life, sooner or later you’re likely to suffer an injury. What you do next is critical. There’s a fine line between pushing through pain and giving your body too much of a break—and, it turns out, it’s not always that easy to decide between the two. It used to be pretty black and white, with experts advising to walk it of or sit it out. But there’s often an overlooked third option: In the aftermath of many injuries, your smartest strategy is to work around it. “If an exercise hurts, that’s your body’s way of telling you to exercise in a different way,” says certified strength and conditioning specialist Mike Boyle, owner of Mike Boyle…

WITH EXCLUSIVE ADVICE FROM… Travis Stork, M.D. Emergency-medicine physician Rachael Ross, M.D., Ph.D. Family-medicine physician and sexologist Jennifer Berman, M.D. Urologist and women’s sexual-health specialist Jennifer Ashton, M.D. Obstetrician and gynecologist Ian Smith, M.D. Physical medicine and rehabilitation specialist TUNE IN! Women’s Health and The Doctors are teaming up with Facebook and Instagram to bring you exclusive National Women’s Health Week challenges, live chats, and more. Visit us at Facebook.com/WomensHealthMagazine and Facebook.com/TheDoctors for the latest #NWHW news. Then, tune in to The Doctors every day from May 12 to 16 to watch the hosts and Women’s Health editors reveal health and happiness tips. Check thedoctorstv.com for more info. GET SAVVY AT THE GYNO We know—you want out of those stirrups ASAP, but rushing through an ob-gyn visit could put your…

It’s said that you shouldn’t trust a skinny chef. But a healthy one? That’s a different story entirely. Before Ariane Duarte smoked her opponents on the first season of Cook Your Ass Of, a new TV cooking competition in which chefs compete to overhaul America’s guiltiest pleasures (it airs on upwave, on the HLN network), she had a bigger challenge: giving her own diet a makeover. She realized that being healthy isn’t about giving up things or eating bland food, and this has made her a better—and yes, svelter—chef at CulinAriane, her Montclair, New Jersey, restaurant. “My food is all about using great flavors and feeling good,” she says. When she was growing up around an Italian-American table, feeling good meant something different: mostly, digging into pizza, macaroni, and meatballs…

Fads come and go, but these lifestyle plans promote significant, sustainable weight loss. Find the one that speaks to you. 1/ The 8-Hour Diet Eat what and how much you want within any eighthour daily window, then fast the other hours, forcing your bod to burn fat (not protein and carbs) for fuel. 2/ Wheat Belly Diet “Lose the wheat, lose the weight” is the mantra of this book that explains how food made from today’s hybridized wheat crops can increase LDL (“bad” cholesterol) levels and act as an appetite stimulant. 3/ The Sugar Smart Diet We eat 130 pounds of added sugars (read: tons of cals) each year, much of which comes from hidden sources. This plan helps you find—and stick to—natural forms to shed pounds. 4/ The Body…

BREAKFAST Home Fries with Sausage 3 links Applegate Naturals chicken and sage breakfast sausage 1 cooked sweet potato, cubed ½ cup chopped kale 2 tsp olive oil ¼ tsp crushed red pepper flakes Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes. TOTAL: 310 calories snack To make an almond cappuccino, brew 2 Tbsp espresso or coffee grounds with 1/3 cup water in a machine. Meanwhile, seal 7 oz almond milk in a jar and shake until it doubles in volume. Remove lid and microwave until warm. Pour into a mug with espresso or coffee. Serve with 1 sliced pear. TOTAL: 140 calories LUNCH Salmon Avocado “Sushi” ½ avocado, thinly sliced 2 oz smoked salmon, thinly sliced ¼…

Sex positions for every size AN AVERAGE FELLOW Most positions are fair game—so experiment! Sex expert Emily Morse of SexWithEmily.com suggests the Crouching Dragon: Wrap your arms around his shoulders and your legs around his midsection before having him crouch down in a squat so that his body makes a human chair for you. Press your body closely up against his as you grind. MR. BIG Spend 10 to 15 minutes in foreplay to help the vagina expand, and use lube. Choose you-on-top moves to control how deep he goes. Lean over his body with your hands on either side of his head on the floor or a mattress, “as if you’re about to do a pushup,” says Morse. “It also helps for him to bend his knees so you…

Take a look at your gadget collection or your closet full of black dresses that—admit it—all look pretty similar. Or open your makeup drawer and scan the rainbow of lipsticks. If you’re feeling particularly brave, do a once-over of the charges on your credit-card statement. At this point, you’re probably wondering, Did I really need to buy all of these things? It’s easy to feel suffocated by our stuff, even as we continue to pile it on. Instead of always jumping for the latest and greatest, follow these four keys to smarter, more satisfying purchases. 1 Do your research. Before making a coveted item yours, exercise some impulse control by checking the reviews online and asking your friends for their opinion of your intended acquisition. Armed with this information, you…

Prepackaged Wine What’s a picnic without some crisp white vino? (No fun, that’s what.) These convenient single servings come in sturdy glasses—no corkscrew required. Stack Wines Chardonnay, $13 for set of four, liquorama.net Teak Utensils This featherweight cutlery, crafted from loggingindustry leftovers, trumps the disposable plastic kind. Be Home teak utensils, $18 to $20, rodales.com White Bean Dip with Crudités Take a dip! Blend some rinsed and drained white beans with a little lemon juice, chopped rosemary, and olive oil and voilà!—you have the perfect dip for crudités. Strawberries and Balsamic Vinegar Dessert is divine. For a simple-to-carry-and-munch treat, drizzle some fresh, in-season fruit with highquality balsamic vinegar. Roasted Vegetables Craft your own totally tasty crostini by topping off that grilled bread with some roasted veggies such as zucchini, asparagus,…

MMaxi skirts, high-waisted shorts, metallic Birkenstocks: Many women love them (see the popular Man Repeller fashion blog). But Sofia Vergara? You’ll never catch her in a pair of baggy drop-crotch pants. “I’m Latin, and in our culture, we dress to pick up guys, or for our boyfriends or husbands, rather than for other girls. I’ll prefer to die than wear boyfriend jeans!” she says, breaking into a hearty laugh. Having just finished her cover shoot for Women’s Health, she shakes loose her long, wavy hair, slips into a tight pair of Hudson jeans and a green V-neck tee, and slides on what she jokingly calls her “tennis shoes,” a pair of studded Gucci sandals with sky-high platform heels. Since the star of the hit ABC show Modern Family arrived in…

WHEN BEDHEAD first became popular, it was a little too literal: messy, matte, and hard to wear anywhere but a nightclub (or an actual bed). But this spring’s rendition—just check the runways or the Instagram feeds of top hairstylists like Jen Atkin, Harry Josh, and Sarah Potempa—is softer, more romantic, even work-appropriate! Want in? First, learn how to achieve the base texture (see “Texture for Your Type,” page 172), then get more creative by trying one of the three styles that follow. TEXTURE FOR YOUR TYPE STRAIGHT HAIR 1. Distribute a light-hold, bodifying mousse through damp hair. TRY Herbal Essences Naked Volumizing Souffle ($5, at drugstores). 2. Tilt your head over and rough-dry hair with a blow-dryer. 3. Once dry, wrap two-inch sections of hair around a 1¼-inch curling iron,…