Innholdsfortegnelse for June 2014 i Women's Health

During work hours on any given day, you’ll likely find me in skinny jeans, biker boots, and a blazer, with a touch of blush and mascara, and my hair naturally wavy. For nights out, however, it’s another story. Take the premiere of May cover star Sofia Vergara’s movie Fading Gigolo. I threw on a violet 3.1 Phillip Lim dress, straightened my hair, and swiped on black liner and a shimmery shadow. Like me, most women think of beauty products in context—when they make sense for work, for the gym (in moderation!), or for nights out on the town. It’s the reason why WH organizes its annual beauty awards around specific social moments, selecting the hair, skin, and makeup products that are best suited to upgrading your look on these very…

To inspire you to sign up for our annual RUN 10 FEED 10 charity 10-K race, here’s a recap of the most buzz-worthy likes, tweets, and posts about running! Instagrams You An easy pre-run fuel-up: Greek yogurt, granola, and strawberries. 2,000 of you would dig right in! The key to powering through a long sweat session? Finding a new source of motivation! #TBT: WH’s tough editors at the finish line of last year’s RUN 10 FEED 10 event. How convenient are these Monster iSport Freedom wireless headphones? Get ’em at monsterproducts.com. Stretch or do yoga to ease postrace muscles. Follow us for more tips: @WomensHealthMag. A New Balance sneaker for every mood: 1,280 of you love these bright colors! Twitter Time! @WomensHealthMag asked: What song really boosts your workout stamina…

ROOT REBOOT The next time you’re giving yourself a DIY facial, extend the love upward—to your scalp. Sounds gimmicky, but the concept of a “scalp facial” has expertbacked benefits: “Exfoliating your scalp, as you would your face, removes clogged dirt and oil and can stimulate blood flow, which brings oxygen to follicles and encourages healthy hair growth,” says New York City dermatologist Francesca Fusco, M.D. Try Alterna Haircare Caviar Exfoliating Scalp Facial ($36, alternahaircare.com for salons), which contains citrus fruit enzymes to slough off dead skin cells and has a nubby applicator to improve circulation.…

THIS JUST IN Safe to Swallow? Small, hard-toread expiration dates can make it tricky to know when prescription and OTC meds are too far gone to safely ingest. But researchers in India have developed a solution: packaging that reveals a hidden “not fit for consumption” message that’s prominently displayed when the medicine expires. The innovative packaging will need to be adopted by pharmaceutical companies and approved by the FDA before you’ll see it. Until then, when you buy a med, circle the expiration date, or add it to your e-calendar as a reminder. TICKED OFF More than 300,000 Americans contract Lyme disease every year, according to a new report from the Centers for Disease Control and Prevention. The bacterial infection is spread through tick bites and can wreak havoc on…

WHATCHA WATCHING? Here’s a reason to encourage your guy not to hide his X-rated stash, from a study in the Journal of Sex & Marital Therapy. Researchers surveyed more than 300 women about their love life and their partner’s porn use and found that women were happier with their guy when they believed he was honest about his racy-image proclivities. Study author Marley Resch, a Ph.D. student at the University of Calgary in Canada, says the boost in bliss likely comes from feeling more secure and thus less jealous. 45 PERCENTAGE OF MEN WHO SAY THEIR BIGGEST DATING STRUGGLE IS THAT THEY DON’T KNOW HOW TO START A CONVERSATION WITH A WOMAN. NOTE TO GUYS: “HI” WORKS! DATING DATA You have to kiss a lot of frogs—more than a dozen—before…

What’s the coolest new way to step up your nail look? The answer isn’t clear—literally. Swap your transparent topcoat for a special-effects shellac, which instantly morphs your mani into something artsy, edgy, or glam! Surface Details 1/Pick your base. Easter-egg hues of peach, lavender, pale yellow, and sky blue allow subtle topcoat details (like colored or smoky tints) to show up. And when worn under blingy glitter, the combo says Happy Spring!—not Happy New Year. Shown under all topcoats here: Essie Nail Polish in Resort Fling ($8.50, essie.com) 2/Prep and paint. Apply a base coat and two thin layers of your nail shade. 3/Top it off. Wait a minute, then brush on one or two coats of any of the options on this page.…

At a diner in Studio City, California, Miranda Lambert peruses the menu and notes that there’s a sandwich named after Kristen Bell called the K-Bell—which includes egg whites and avocado and a side of fruit. If Miranda had a sandwich named after her, she laughs, it would probably have “egg yolks, bacon, and cheese.” She lands in the middle of virtuous and sinful, ordering a tuna sandwich and a side of fruit, no fries. A few things brought her to this new sense of moderation. First, she was approached by a few weight-loss companies that asked her to drop 40 pounds and be a spokesperson. “I’d think, But I’m not obese. I’m only a size 8. I really don’t even need to lose 40 pounds. I thought I only needed…

“I doubled as Zoe’s character, Gamora, a space-age warrior woman who does a ton of running and jumping,” says Bruce, who built strength and stamina with high-intensity interval training. “I also did yoga to sculpt a lean lower body like Zoe’s,” she says. GO THE DISTANCE To last until “scene” was called, Bruce did workouts that alternated 20-second sprints with one minute of rest (for eight sets). If you need staying power for a 10-K (or even a marathon boot-camp class) and don’t have hours to spare, follow suit: Research shows cardio sprint intervals can increase aerobic capacity as well as, if not better than, longer, less intense slogs. GET SOME AIR To shape slim legs that could still kick ass, Bruce did hot yoga five times a week and…

Soap opera villains with ulterior motives can stop reading. Everyone else, listen up: There’s a lot you can do to thwart accidental pregnancies—they’re usually the result of birth-control cluelessness or carelessness. According to the Guttmacher Institute, each year more than half of pregnancies among American women are unplanned, primarily because the women did not use contraception properly or forgot to use it at all. Plus, “some doctors are biased about which method is best,” says Vanessa Cullins, M.D., vice president for external medical affairs at Planned Parenthood Federation of America. Here, options for keeping your oven bun-free until you’re ready. HOW IT WORKS: Synthetic forms of progesterone (progestin) and estrogen prevent ovulation. If an egg is released, thickened cervical mucus blocks his swimmers. WARNING: The Pill alters levels of mojo-pumping…

BREAKFAST Savory English Muffin 3 oz Applegate Naturals Black Forest ham ½ cup raw kale, leaves torn, stems removed 2 Tbsp shredded lowfat cheddar cheese 1 whole-wheat English muffin 1 tsp olive oil Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375°F ovenfor 10 minutes, or until cheese melts. TOTAL: 310 calories LUNCH Tofu Salad 1 Tbsp soy sauce 1 Tbsp almond butter 1/8 tsp minced garlic 4 oz tofu, extra firm, thinly sliced 1 cup snow peas, slivered ½ tsp sesame seeds 2 Scandinavian crispbread crackers Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with sesame seeds and serve with…

PEACHES + CHIPOTLE Chilled Spiced Peach Soup 4 medium peaches, peeled, pitted, and chopped 2 cups coconut water Juice of 1½ limes, divided 2 Tbsp honey ¼–½ tsp chipotle chili powder ¼ cup plain low-fat Greek yogurt In a blender, combine peaches, coconut water, juice of 1 lime, honey, and chipotle chili powder according to desired spiciness. Blend until smooth, then serve. Or, if desired, chill in the refrigerator until cold before serving. In a small bowl, stir Greek yogurt with juice of ½ lime until smooth. Swirl yogurt topping into soup and garnish with chopped mint or cilantro. MAKES 4 SERVINGS. Per serving: 140 cal, 0.5 g fat (0 g sat), 30 g carbs, 60 mg sodium, 2 g fiber, 3 g protein Three More Delicious Recipes 1. Quesadillas:…

When you hear the word perv, you probably think of a mustachioed man in a trench coat lurking around an elementary school. Or that stranger who grabbed your butt at the train station. But perv itself has been perverted into an insult hurled not just at sex offenders, but also at regular folks who sometimes like to go a little off-script between the sheets. You know: basically the whole human race. According to psychologist Jesse Bering, Ph.D., author of Perv: The Sexual Deviant in All of Us, every woman—or really, every person—has an inner perv. Women aren’t turned on only by “the norm,” says Bering. “They’re not only into vanilla stuff like missionary-style sex or men who want long-term monogamous commitments. Sexuality just isn’t that simple.” Getting in touch with…

I was getting ready for work one Monday morning last October when I heard a loud noise in my front yard. I stopped putting on my mascara, peeked out the front door, and saw my ex-boyfriend, Paul, pulling his pickup truck into my yard. I locked the door and ran into the back room of my house—the house we’d shared during the two years that we dated—and pulled a heavy bookshelf away from the wall and hid behind it. I could hear him banging on the front door until finally, he kicked it in. When he ran into the back room, he moved the bookshelf as if it weighed nothing, grabbed me by the waist, and carried me out the front door. I screamed and kicked and punched him as…

SUGARRELATED ILLNESSES ARE SKYROCKETING (DIABETES, HEART DISEASE, AND DEMENTIA, AMONG THEM). YET AMERICANS ARE SHOVELING IN MORE SWEET STUFF THAN EVER. WE KNOW IT’S BAD; WE JUST CAN’T STOP. SCIENCE SHOWS IT’S NOT SIMPLY A MATTER OF SELF-CONTROL: SUGAR, IT TURNS OUT, MIGHT BE AS ADDICTIVE AS HARD DRUGS. COULD YOU BE HOOKED? YOU’D NEVER WILLINGLY EAT POISON, RIGHT? Okay, maybe you snack on not-so-healthy treats every so often. Or scarf down nonnutritious junk at happy hour. But straight-up poison? Never. Or so you think. “Sugar can act like poison in high doses—and the amount in our diets has gone beyond toxic,” says Robert Lustig, M.D., a neuroendocrinologist at the University of California at San Francisco School of Medicine. The typical American now swallows the equivalent of 22 sugar cubes…

Tips Our Experts Give—and Follow THE STUNT DOUBLE Alisa Hensley Hensley steps in for Charlize Theron in the upcoming film A Million Ways to Die in the West. In Sculpt an Action-Hero Bod, page 72, she shares her secrets for scoring A-list abs, thighs, and glutes. 1 HOW I AID MUSCLE RECOVERY: LAVENDER EPSOM SALTS “After a tough workout, I add ½cup to a steaming hot bath and soak for 15 minutes. Doing so helps relax tense muscles and helps decrease inflammation.” 2 HOW I FUEL UP FOR FITNESS: VEGA SPORT PRE-WORKOUT ENERGIZER “This drink mix includes natural performanceenhancing ingredients, like yerba mate and coconut oil, that keep me sustained no matter how intense my workout.”…

We have the answers! Q/What’s the general rule for applying heat vs ice post-workout? —Ann, Bloomfield Hills, MI It’s pretty much always ice, ice, baby. (Heat is relaxing but does little to speed recovery.) Frigid temps constrict blood flow, helping reduce swelling and inflammation, says Tony Mikla, a physical therapist with EXOS, a health and athletic performance company. So if you have a specific problem spot (say, that twinge in your hammie or an aching knee), slap a cold pack on the area for a maximum of 15 minutes right after every workout. Will cooking remove any pesticide residue on nonorganic produce? —Kaitlyn, Albany, NY Heat can reduce the amount of pesticides but won’t necessarily get rid of all the residue (some chemicals break down differently in heat than others).…

HOT DOG Your pooch could be the ultimate fitness partner, but summer sun can be dangerous for him. To keep your four-legged friend safe on steamy days, go out during the coolest parts of the day, break for water every 15 minutes, and if he’s panting harder than usual or slurps water as if he’s parched, head indoors, says Los Angeles veterinarian Jeff Werber. If your dog lies down and can’t seem to get up, go straight to the vet. THIS JUST IN Get a New Perspective Your view on working out may depend on your weight, according to an International Journal of Obesity study. When women of different weights were shown exercise (versus sedentary) images, the heaviest women had the weakest activation in the putamen, a brain structure linked…

NUT CASE This might be a reason why you may never see an obese squirrel: Tree nuts—a group that includes pistachios, almonds, hazelnuts, and pecans—could slash your obesity risk, according to a recent study inPLOS ONE. Tossing back 28 grams a week (about a handful in total) was associated with 10 percent less obesity and 7 percent less metabolic syndrome. One explanation? The high fiber and protein content of nuts may keep you full and prevent you from scarfing other highcal foods, say study authors. THIS JUST IN Om Sweet Om Don’t just do something—sit there! People who meditated for as little as eight minutes per day were better able to control their desire to pig out and less likely to give in to emotional eating triggers, according to research…

There’s a lot of SPF info out there, but not all of it has sunk into our minds as well as a liquid sunscreen sinks into skin. Worse yet, much of it gets skewed when passed along, as in a game of telephone: “The SPF number indicates protection against only burncausing UVB rays” evolves into “a high SPF prevents a sunburn,” which becomes “an SPF 100 completely protects your skin all day”—which is far from the truth. The real problem: The misconstrued messages can be life-threatening when it comes to sun safety. To find out just how twisted the facts have become, I hit the beach, a doctor’s office, and the mall to spy on people’s sun habits—and what they were told by supposed experts—when no one (but me) was…

STRAPLESS This style is sexiest on small busts. Lavand dress, $86, lulus.com; French Connection shoes, Rebecca Minkoff clutch, Phyllis + Rosie Jewelry necklace DRAWSTRING A dress with a built-in belt looks great worn loose around slim hips. Have a long torso? Cinch it at your waist. Michelle Mason dress, $495, michellemason.net for stores; Sseko Designs bag, The 2 Bandits earrings TIERED A flounce along the top half balances out pear shapes. Olive & Oak, $68, lulus.com FIT AND FLARE A full, gathered skirt makes any middle look tiny. French Connection, $178, neimanmarcus.com CUTOUT The cool side cutouts add curves to straight figures. Bebe, $129, bebe.com HALTER Defined, angular shoulders—they’re yours in this baby. Lacoste, $135, lacoste.com TANK Highlights everything that’s awesome about an athletic bod. Edith A. Miller, $120, creaturesofcomfort.com…

It’s not breaking news that riding a bike can be really freakin’ good for you: It torches calories, tones your legs, is easier on your joints than running, and can help strengthen your ticker. But what is eye-opening is the explosion of women riders. Female participation grew 20 percent between 2003 and 2012, while men’s numbers have remained relatively flat, and a whopping 60 percent of bike owners today are women ages 17 to 28. Even the most famous bike race, the male-only Tour de France, is catching on: For the first time, it will offer a one-day women’s race. “I predict that cycling will continue to become more mainstream for women, much like running and yoga,” says Elysa Walk, general manager of Giant Bicycle, parent company of Liv, the…

News flash number one: Vitamin and mineral supplements—which nearly half of Americans down daily—don’t deliver on health-revving promises, per a recent study in Annals of Internal Medicine. News flash number two: Nearly 90 percent of Americans don’t get enough nutrients like vitamins D or E through food alone, so supplements are everyone’s best bet, according to new research in Nutrients. Wait…what?! Here’s the truth: Your every cell needs nutrients to function, and it’s better to get those through foods such as leafy greens, whole grains, and fatty acid–rich fish. But yeah, we live in the real world—and it’s not all salads and sushi, says Denise Londergan, R.D., M.P.H., of the Ohio State University Wexner Medical Center. Greasy takeout happens; so do nutrient gaps that can put your well-being at risk.…

Good-bye, lunch “hour”—in a recent survey, employees said their midday break lasts only about 30 minutes or less, and 29 percent admitted to working through it. But dining al desko doesn’t mean you should skimp on yummy food. Pack one of these creative, healthy, and satisfying meals—courtesy of Food52.com’s “Not Sad Desk Lunch” column—and you’ll be pumped up for the rest of the day. 60% of professionals reported feeling moody and less productive when they skipped breakfast or lunch, reports Seamless Corporate Accounts. Collard Green Wraps Think of collards as carb-free tortillas. Remove their stiff backbones and they become pliable, while still holding up to travel (no tearing or sogginess) better than flimsier greens. Add flavor by filling them with crumbly cheeses mixed with crisp vegetables and bright herbs. 12:38…

Chips, sugary drinks, cookouts stocked with potato salad—that’s how Donesha Bolden, now 34, describes life as a kid. In high school, she chased softball games with burgers, and any attempt at dieting was brief: “I would try not to eat all day, but I’d get home and let loose,” she says. When Donesha, who is 5’3", moved from North Carolina to Atlanta for a teaching job in 2010, she weighed over 200 pounds and wore a size 24. The Change Settled in Atlanta, Donesha joined a workout group led by a trainer but admittedly used it as an excuse to indulge. Then, in late 2011, the phone rang: Donesha’s 35-year-old cousin had passed away, and the cause of death was high blood pressure due to obesity. “I realized I had…

The surge of adrenaline was making my heart race and my face hot. This was one intense argument, full of shouting and eviscerating insults. Everyone in the restaurant was staring. I couldn’t wait for it to be over…so that my boyfriend and I could get the check and escape from our feuding friends and this double-date nightmare. I thought we were free once we made it to the car, but little did I know that their toxic fumes would follow us home. Soon, we were attacking each other too. New research may explain this phenomenon: We all have mirror neurons, or brain cells that may help us process the emotions of other people and could subconsciously influence our own behavior toward others, according to a study published in Brain Imaging…

In theory, it’s good to do what makes you happy. But finding what spurs you—what you wake up thinking about, or what you would gladly do for free—may take some digging and distilling. Forging my own successful yet unconventional career as a chef, author, and entrepreneur took listening to my gut and, even tougher, trusting it. These four valuable tips can help speed up the process for you. 1 Put aside practical concerns. What’s stirring in your soul can be blocked by thoughts about, say, what salary you can earn for the work. To unearth what you really want to do, quiet your mind and tune in to your heart. Pose queries such as “At the end of my life, what am I going to wish I’d done?” I moved…

The perfect power-lunch lipstick. Eye shadow that shimmers over candlelight. Punchy nails at the beach. Your beauty loot should elevate your already amazing life—that’s why we categorize our awards by key social moments. And this year, WH editors got in on the fun, toting top products to our fave places and snapping real-life pics! Try the goods that work for your world, and watch the “likes” pile in. CONCEALER Beige neutralizes dark circles; the pink awakens. ($9, at drugstores) MASCARA Lightly plumps, so it’s perfect for the cube (not the club). ($17.50, at Sephora) BLUSH Sheer berry cream: the antidote to awful fluorescent lighting. ($21, at Sephora) LIPSTICK/LIP PRODUCT A muted carnation-pink—sweet yet impactful. ($26, bobbibrown.com) EYE SHADOW This earth-toned palette is a desk essential. ($60, esteelauder.com) SHINE-ENHANCING HAIR PRODUCT…

FOR RELAXED SUMMER GATHERINGS, YOU CAN’T BEAT SEAFOOD. It’s fresh, healthy, and so easy to toss on the barbecue that it lets you off the HOSTING HOOK SO YOU CAN ENJOY THE PARTY TOO. Chef Brooke Williamson, a sustainable-seafood devotee and California native, shows YOU HOW TO PREPARE FOUR DELICIOUS CATCHES OF THE DAY. Clockwise from top left: Brooke’s cocktail with a kick: “In my experience, when people walk into a party, they want a drink,” she says. Calamari gets tougher the longer you cook it, so it only needs to kiss the grill. Hot peppers and watermelon make a cooling combo for margaritas. When she entertains, Brooke prefers serving familystyle on large platters to keep the party atmosphere casual. brooke williamson may be only 35, but she already has…

Be Our Top Beauty Instagrammer! We’re searching for one reader with amazing makeup looks and tutorials on Instagram! Our judges—WH beauty director Molly Nover-Baker and makeup artist Matthew VanLeeuwen (whose clients include Naomi Watts and Salma Hayek)—will select the winner, who will get a coveted spot as WH’s Summer Beauty Blogger as well as a three-night spa trip for two to the Gansevoort Turks + Caicos, including free breakfasts, two massages, and two Core Fusion classes at Exhale Fitness + Spa—all worth $2,890! Plus, we’ll feature the winner’s Instagram looks in a future issue of Women’s Health. For details and to apply, go to WomensHealthMag.com/BestBeautyGrammer. Bikini-Body Meals Yummy recipes that will keep you full while whittling your waistline? Yep, at WomensHealthMag.com/HealthyEating. Great Swag for Dad This year, do better than…

Clint Carter Q/Do guys really care about who texts first? —Cara, Fairfax, CA There’s no hard rule, but there is a fuzzy guideline: The first text message should help maintain the delicate balance of who’s making each move. So ask yourself, Who started the initial conversation? Who sent the follow-up Facebook message? Who asked to go on a date? If he’s been carrying the entire burden of flirting by himself, then by all means, start texting! But if you’ve been the one taking charge, and he’s still playing it cool, it might be because he’s not interested. One text is unlikely to change his mind, so keep your thumbs away from your phone. In the ideal scenario, the two of you are putting in equal effort, and the first text…

SHORT ANSWER Ceylon A kind of cinnamon that may be friendly to your liver. The more common cassia variety can contain greater concentrations of coumarin, a compound that has been linked to liver damage. If you regularly consume the spice (you should—it’s full of antioxidants), check the label. THE DADDY DIET Moms-to-be often pop prenatal folate to protect the health of their unborn babies. Now a study from McGill University has found that nearly 30 percent of litters of mice sired by a father deficient in the nutrient had birth defects. Future research may explain why it could be crucial for wannabe dads to get enough folate. In the meantime, if a baby bump is your goal, tell your guy to aim for about 400 micrograms of the nutrient per…

POWER PEN How’s this for an unexpected two-in-one: Colgate’s newest toothbrush contains a detachable whitening pen in the handle to make stain removal practically effortless. “The 4.5 percent peroxide gel in the whitening pen adheres to teeth well for a paint-on formula,” says New York City dentist Marc Lowenberg, D.D.S. Brush first, then whiten. Colgate Optic White Toothbrush + Whitening Pen ($15, at drugstores) PAIN IN THE TECH Chin up! “Looking down at smartphones and tablets for hours each day may contribute to etching new wrinkles around your neck,” says Ariel Ostad, M.D., a New York City dermatologist. His neck Rx: Hold your phone higher (think chin—not chest—level), and apply a collagenboosting cream every night to help reduce the appearance of creases. Try Shiseido Benefiance Concentrated Neck Contour Treatment ($52.50,…

1/Exfoliate before shaving. Wait: Doesn’t shaving slough for you? Thing is, not exfoliating preshave means “you run the risk of dead cells clogging your razor, so your shave won’t be as close,” says Marina Peredo, M.D., founder of Marina I. Peredo Dermatology and Spatique Medical Spa. “Exfoliating also helps bring the hair out of the follicle so bumps won’t occur.” 2/Spot-treat with lasers. Welcome news for those with sprigs in odd places: Laser treatments aren’t just for legs and bikini lines. You can actually spot-treat a single annoying hair—for a much cheaper rate!—says Melanie Grossman, M.D., a cosmetic and laser dermatologist. The average person will experience significant hair reduction in about three treatments, but yearly or biyearly touch-ups are recommended. 3/Remove hair when you’re pasty. Don’t get a laser treatment…

1 COLOR phobic Closet packed with nothing but neutrals? Start small: Pair a neon bauble with your “quiet” basics. Harvey Faircloth tank, $125, at Dress Circle, 412-681-7799; Denim & Supply Ralph Lauren shorts, $69.50, denimandsupply.com; Venessa Arizaga bracelet, $140, venessaarizaga.com; Amrita Singh necklace, $50, amritasingh.com 2 COLOR curious When you’re ready for a larger dose, try one solid vivid piece—it will look brilliant against blue denim or white. Michael Stars T-shirt, $68, michaelstars.com; Elizabeth and James skirt, $265, intermixonline.com KEEP IT IN NEUTRAL Juicy-colored clothes naturally headline an outfit; nude accessories make an excellent supporting cast. ZAC Zac Posen bag, $225, shopbop.com Banana Republic wedges, $89, bananarepublic.com Cocobelle sandals, $128, at Shop Pray Love, 732-807-3934 Rebecca Minkoff satchel, $325, 866-838-6991 for info 3 COLOR explorer Looking to make a stronger…

These isometric moves build muscle and blast fat! Fast and furious isn’t the only pace that will score you the physique of your dreams. In fact, slowing down—and even holding still—can make workouts more effective. When you rush through exercises without distinct pauses at certain points, you don’t improve strength and stability where your body needs it the most, says strength and conditioning specialist BJ Gaddour, CEO of StreamFIT.com. “Isometric training can improve your technique in tough positions, like at the bottom of a pushup or the top of a hip thrust,” he says. If you find it tough holding still for very long, have no fear: Short holds (up to 60 seconds) get you higherquality muscle contractions since you’re less likely to break form, says Gaddour, who created this…

TREAT YOURSELF The best way to nix a headache: Prevent it from happening. Sticking to a daily routine and ID’ing your particular triggers are key. If you slip up, you may be able to keep a splitter from snowballing by drinking four eightounce glasses of H2O or doing some deep breathing for several minutes. Already in pain? Most docs do not recommend meds for tension headaches. Research shows distraction (watching a video, taking a walk) could work much better. If your ache is more intense, pop some OTC ibuprofen and ask your doc about other treatments. Despite being so common, headaches remain somewhat of a medical mystery. Many theories (e.g., tense muscles lead to tension pounders) have been debunked; new ideas center around brain chemistry gone wild. If the hurt…

A WINNING COMBO Together, rice and beans form a complete protein, which means they contain all the amino acids your body needs—just like a beef patty, but with tons of fiber and a fraction of the fat. LOVE ON TOP Onions are one of the best sources of quercetin, a chemical that may help fight heart disease and cancer; mushrooms, a top antioxidant source (research has ranked them up there with carrots and green beans), may even help bolster your immune system. Cooked in heart-healthy olive oil, they are a seriously nutritious set of toppers. GREENIFY YOUR FRY Just by avoiding a deep fryer, you win with these crunchy baked bites. But there’s more: Zucchini is full of vitamins and antioxidants, and its high fiber and water content will help…

Our flawed food system has led to dual epidemics: hunger and obesity. In the past 30 years, we’ve seen the repercussions of global changes, and they aren’t pretty. We’re closing in on 1 billion people going hungry—and an even greater number are already overweight. As a nation, we’ve traditionally focused on making food fast, convenient, and widely available rather than good for us. Cooking has turned into reheating. Shelf stability trumps freshness. “Big,” “cheap,” and “sweet” outweigh “nutritious” and “well produced” by an (un)healthy margin. The thing is, bad food can kill you just as no food can—it just takes longer. It creeps up on us in the form of obesity, cancer, and heart disease, and also as degraded soil, a compromised environment, and weakened local agriculture. There is a…

Seth Meyers, 40, host of Late Night with Seth Meyers and star of the Hulu original series The Awesomes 1 Any celebs you would be nervous to interview? Hillary Clinton. Does it lower her status to call her a celeb? She’s not only hyperintelligent and accomplished but also badass. I would not want to look stupid in front of her. 2 What’s a pickup line that you wish someone had tried on you? I would have loved it if at one point in my life a girl had said, “I love the Pittsburgh Steelers, and all I’m looking to do is have sex and talk about them.” 3 Best way to make up after a fight? Let me think about this because I’ve definitely exercised both good and bad ways…

Nasty Gal founder Sophia Amoruso grew her clothing shop from a single eBay store into an online retail powerhouse with more than 350 employees and $100 million in sales. In an excerpt from her new book, #GIRLBOSS, she gives you strategies for getting hired and, from there, having higher-ups think you’re the best employee they’ve ever brought in. Her first piece of advice? Competition for jobs is stiff—particularly in a tight job market and tough economy—so you had better romance the hell out of potential employers. Here’s how. COVER LETTERS THE NECESSARY EVIL It’s your first chance to make an impression on your future boss, so watch out for these two missteps. MISTAKE 1 Making It All About What You Want When I go through hundreds of applications from people…

SUMMER HAS A WAY OF sneaking up. And when the flesh-baring weather hits, you want to be ready. To see real results in a short amount of time, we’re revving up your fitness routine—but that doesn’t mean you’ll be slaving at the gym for hours. In fact, you’ll carve sleek muscle and torch body fat in as little as 10 minutes a day. “Although these strength routines are short, they’re highly efficient, because they feature compound exercises that work more than one muscle group at a time,” says strength and conditioning specialist Chris Powell. He designed this program in the same way he trains his clients when they need to shape up quickly. Each sweat session also creates an “afterburn” bonus that keeps your metabolism going long after you’re done.…

DO THIS FIRST “Turn down the lights a full hour before bedtime,” says Michael Breus, Ph.D., a sleep specialist. Lowering overhead bulbs and drawing the shades helps your body produce more melatonin, which can induce sleepiness. For even better dimmed light, install a Good Night bulb ($70, definitydigital.com), which eighty-sixes the blue-light wavelength that’s considered most detrimental to sleep. NIGHTTIME NOSHING BANANA The magnesium and potassium can relax your muscles. TART CHERRY JUICE This drink is full of melatonin, which may help you doze off. TOAST WITH PEANUT BUTTER Easy-to-digest simple carbs topped with tryptophan-rich protein won’t keep you up. ROOIBOS TEA Soothing and cafeine-free (black and green aren’t always). SUPPLY LIST Accessori-zzz’s EYE MASK Choose one that’s lightly filled or weighted (as opposed to a single flap of cotton),…