Innholdsfortegnelse for March 2015 i Women's Health

A FEW OF OUR MOST POPULAR ONLINE POSTS LATELY? I quote: “4 ways to get rid of butt acne” // “I was birth-shamed for wanting an epidural” // “Massaging this body part is guaranteed to help you poop” //“The true (and oddly fascinating) story of eyebrow transplants” // “8 things men think while going down on you.” ’Tis true: sex stories, strange beauty treatments, and, yes, bodily functions resonate with our readers. Despite how unrelated these topics might seem, there’s a theme: They could all be considered taboo. But not at Women’s Health, and here’s why: We’re talking about the stuff you’re thinking about, the stuff you’ve just gotta know about, the stuff you can’t find anywhere else. (At least from a trusted source!) Are you #WHStrong? Join our online…

What’s in Maggie Q’s Workout Bag? The detective on the small screen (CBS’s Stalker) and dystopian survivor on the big one (Insurgent) stays in fighting shape with yoga and cardio and keeps her gym loot streamlined and practical.…

Lower your height requirement on Match.com and you may just land your forever mate. Researchers found that fellas 5'7" and under divorce 32 percent less frequently than their taller counterparts. Shorter men have to work harder to overcome the stigma of not measuring up as partners, says study author Abigail Weitzman, a Ph.D. candidate at New York University. In other words, it may take a short guy longer to woo you, but during that crucial courting stage, you’re actually getting to know each other better and forming a stronger bond—key for a happy, lasting union.…

AUTO CORRECT So this is shady: While the average car windshield has an SPF of about 50, most side windows clock in at just around SPF 16, according to Debra Levy, president of the Auto Glass Safety Council. No wonder that the majority of all skin cancer cases occur on the left side of the body. As always, SPF 30 is a must (use an extra layer on your left if you’re driving; right, if you’re shotgun), says Steven Wang, M.D., director of dermatologic surgery at Memorial Sloan-Kettering Cancer Center in Basking Ridge, New Jersey. For more protection, consider UVblocking film. Llumar shields you from 99 percent of UVA and UVB rays, carries the Skin Cancer Foundation Seal of Recommendation, and comes in clear or tinted (prices range from $200…

Source: EY Women Athletes Business Network and espnW report Exercise Therapy A kick-ass sweat session can chill you out after a bad day—and not just because it triggers feelgood endorphins. A Medicine & Science in Sports & Exercise study found that the soothing effect may be tied to the confidence regular exercise provides. Feeling unhappy about your appearance creates anxiety, says study author Rodney K. Dishman, Ph.D. Shaping up can improve your body image and, as a result, curb stress. Aim for at least 150 minutes of moderate to vigorous physical activity per week, especially muscle-building and aerobic activities, says Dishman. SOMETHING TO CHEW ON Torching calories on the court could send you to the dentist’s chair: Athletes are more likely to have dental erosion and cavities than nonexercisers. That’s…

Plum Rewards  “Dark lips are a sexy and unexpected addition to smoky eyes. And I love using lipstick on the cheeks to mimic the glowy effect of a cream blush,” says makeup artist Joseph Carrillo. 1/ Brush the vanilla shimmer shadow (D) all over your lids from lash lines to creases. 2/ Work the iridescent plum (A) into your creases, blending well. 3/ Brush the kit’s black mascara onto top and bottom lashes. 4/Dip your finger into the rosy lipstick (F), then dab it onto your apples. 5/Layer on a few coats of the dark-plum lipstick (G) with a lip brush. What else you need: *Black eye pencil (upper lash lines, slightly winged out) Green Party Rimming the eyes is a more modern way to show off a mintygreen hue.…

Honestly: How far would you go to change the look of your pores? According to a Harris Poll/L’Oréal survey, 56 percent of women would give up booze, dessert, even social media (#firstworldpores) for an entire year to downsize those eyesores. The national obsession has reached such a fervor, dermatologists even coined the term “porexia”—which is exactly what it sounds like. Buzzy names aside, there’s unfortunately still no miracle treatment to permanently shrink the suckers. (Get on it, derms!) Of course, regular exfoliation helps make them look smaller (clogged pores = large pores). But we’ve discovered a few unexpected reasons why they could be freaking out—in some cases, at the hands of the products used to fight them. So, if any of the following five things describe you, find the smart…

Use this equation to find your RMR (the minimum cals you need to maintain your weight before factoring in activity). Wanna lose lbs? Eat below it—or sweat more. RMR = 655 + (4.35 x WEIGHT IN POUNDS) + (4.7 x HEIGHT IN INCHES) – (4.7 x AGE IN YEARS) CAN’T-SKIP NUTRIENTS Show us a woman with a well-rounded diet and we’ll show you a nutritional gap. Sorry, we say that because we love you, and because women are susceptible to these deficiencies: DEFICIENCY: B vitamins CAN CAUSE: Dragging mid-workout YOUR MOVE: Three daily servings of meat, fish, and eggs. (Vegetarians, take a B-complex supplement.) DEFICIENCY: Iron CAN CAUSE: A fuzzy brain and anemia YOUR MOVE: Eat more red meats, dark leafy vegetables, and iron-fortified foods. DEFICIENCY: Calcium CAN CAUSE: Risk…

You know who’s chasing more women than Leonardo DiCaprio and Gerard Butler combined? Nope, not John Mayer. The Stress Monster. Over 43 percent of women cop to being more stressed today than they were five years ago. It’s a 24-7 terror, messing with your day-to-day—think candy binges, raging breakouts, soaring blood pressure—and, it turns out, your every night. Despite the fact that 37 percent of adults say stress makes them feel dead tired, nearly half of adults with extreme stress gripe that it also keeps them from a solid sleep, per a recent American Psychological Association report. “By bedtime, you might have 150 life events—some agonizing, some annoying— swimming around in your head, which is why it can take up to an hour to nod off, even if you’re beat,”…

More and more tattoos are destined for deletion. If yours is among them, see a dermatologist or cosmetic surgeon for safe removal by laser, says Roy G. Geronemus, M.D., director of the Laser and Skin Surgery Center of New York. It’ll sting both your skin and your pocketbook, unfortunately. Intense pulses, which feel like the snap of a rubber band (you can request an anesthetic), shatter ink into tiny fragments that your body absorbs and eliminates. Ask about newer picosecond lasers, which can erase ink in as few as five treatments (at least $200 a pop), versus the typical 10 to 20. All told, plan to invest around six months—treatments are scheduled about six weeks apart—and a grand or two (the bigger the tat, the higher the fee). Be aware:…

Jerky: It’s not just for meatheads anymore. “For years, it was seen as a bodybuilder’s food, and not a very good one,” says Keri Gans, R.D.N., author of The Small Change Diet. But today’s dehydrated meats have gone upscale, with hormone-free beef, turkey, and pork varieties full of honey, herbs, fruits, even wine. Plus, many manufacturers are ditching sketchy artificial additives and cutting way back on sodium, allowing the treat’s biggest star— protein—to shine. Most jerkies pack upwards of 10 grams per serving, a rarity in a grab-and-go treat. “It’s hard to find protein-rich snacks—at least ones you can just throw in your gym bag,” says Gans. Some strips are also surprisingly lean, with one or even zero grams of fat. Another win? Jerkies no longer taste like shoe leather.…

If you’ve tried every diet trick in every diet book and fat still clings to you like white on rice, it’s easy to think you’re just not meant for skinny jeans. But like a lot of “slimming” food, weight-loss advice isn’t always fit for consumption. A recent study found there’s little data to back up some popular pound-shedding tactics. Which explains why many women heeding such techniques end up throwing in the towel instead of reaching their goals, says study coauthor Krista Casazza, Ph.D., R.D. Hey, don’t feel bad. We’ve fallen for some of these ourselves in the past. And while we’re always advocates of whatever—healthy!—trimdown methods work for you, keep an eye out for strategies that might be secretly thwarting your attempts to shift the scale. A major dieting…

PURPLE REIGN Eggplant's anthocyanins, a.k.a. the compounds that give the veg its deep violet hue, may protect your noggin against aging. BE A GRAIN-IAC Replace breadcrumbs with naturally gluten-free quinoa for a dose of heart-healthy fats and lots of filling fiber. To enhance its slightly nutty flavor, toast raw quinoa in a skillet over medium-high heat for a few minutes. CHEESE, PLEASE Parm delivers plenty of calcium, and a two-ounce serving contains 35 percent of the recommended daily amount of protein. THE REAL SPICE OF LIFE Oregano doesn’t just give this dish a flavorful kick—the Italian herb is high in antioxidants and can fight disease-causing inflammation in the body. SOMEONE TELL POPEYE! Spinach, loaded with immunityboosting carotenoids, is even healthier when served with sauce: The marinara’s vitamin C helps your…

Cheers to us, ladies: We definitely wear the pants in our relationships. A recent study found that when a woman is happy in her marriage, both her and her hubby’s overall marital and life satisfaction increase. But if she’s less than thrilled with her other half, you better believe they’re both miz. “A happily married woman may be more likely to offer support—such as helping with meals, giving encouragement, or even having more sex— which enhances the husband’s life,” explains study author Deborah Carr, Ph.D., a professor and chair of sociology at Rutgers University. See that? Everyone wins! But here’s the catch: What men think will make us blissful in our union is often very different from what actually does. Allow these scenarios to explain what gets lost in the…

You want to kill it in your career, but you’d rather pull overtime until your eyes cross than hit up another business mixer. We get it. And so do a lot of other people. A recent study found that networking makes some of us feel dirty—literally physically unclean. Thing is, if you’re job hunting or itching for a promotion, mingling is a must. In fact, one survey found that around 80 percent of positions aren’t even posted. Well, here’s some reassuring intel: Women tend to be better than men at creating the authentic bonds that are key to successful networking, says Devora Zack, author of Networking for People Who Hate Networking. To grease your social wheels even further, we’ve zeroed in on the top five reasons networking can feel gross…

Don’t Fear the Burn Going harder on race day may put you beyond your everyday pace. Discomfort can be a natural (even beneficial) part of pushing your body, while pain is a sign that something’s wrong. As long as the sensation you’re feeling is generalized, not sharp, and in your muscles rather than joints, you’re likely just fine. The key is not to dwell on the discomfort. Cheer Yourself On Crowds are a huge energy boost at traditional tris. Indoors, be your own pep squad. Strong and productive thoughts are essential, says Kamphoff. But how you phrase them matters: One study found that people perform better when they encourage themselves in the second person (“You’re so fast!”) rather than the first person (“I’m so fast!”). Beat Yesterday’s You True progress…

EXPAND YOUR IDEA OF BREAKFAST. “Smoothies are an easy way to get your veggies in the a.m. But it never occurred to me until I read ‘Salad. For Breakfast.’ page 97, that greens and nuts don’t have to be pulverized to be eaten for breakfast.” COPY CHIEF MARLI HIGA ROCK YOUR WORKOUT—AND SAVE YOUR BLOWOUT TOO. “My superfine hair always fell flat during workouts. After reading ‘Your Butt…or Your Blowout?’ on page 146, I’m using spray gel first. Now I have nice volume in my hair before and after the gym.” PHOTO DIRECTOR SARAH ROZEN ACCESSORIZE LIKE A COOL GIRL. “I always felt like an idiot when I tried to achieve that supposedly effortless artsyhipster look. Then I edited ‘Scarf It Up!’ on page 45. Now I can finally tie…

JENN SERACUSE, 31 Pilates director at Flex Studios in NYC “I used to wear black leggings,” says the Pilates instructor and actress. “Then I started infusing personality into my workout clothes. Now printed pants and fun tops, like cropped muscle T-shirts, are my staples.” Go bold with your post-gym style. Score the pants (Lululemon Wunder Under Roll Down Pant, $102, lululemon.com), and get deets on the rest of Jenn’s look at WomensHealthMag.com/StreetStyle. Even better: Nominate a friend (or yourself!) by e-mailing WHFitnessStreetStyle@rodale.com.…

Your buds Ben and Jerry might soothe your blues—but not for the reasons you think, says research. After watching a sad movie, people ate either a sweet comfort food, a granola bar, or nothing at all. Surprisingly, everyone felt better just three minutes later. So while scarfing cookies ’n’ cream may seem to erase bad feelings, it may just be the healing power of time, says study author Traci Mann, Ph.D., of the University of Minnesota. Read: The few minutes it takes to down a few scoops is enough to distance you from your crummy mood. Next time you’re glum, try calling a pal or taking a walk. TRACK STARS Keeping a diary of your eating habits is good on paper, but you’ll have even better success if you go…

Source: Centers for Disease Control and Prevention SHORT ANSWER Mushrooms A smart replacement that can slash the calories, saturated fat, sodium, and cost of red-meat dishes. According to recent consumer research, people who noshed foods made with a mushroom-beef blend (up to as much as 80 percent ’shroom) found them just as tasty as meat-only meals. Replace some of the ground beef in, say, your tacos with chopped cremini, portobello, shiitake, or button mushrooms. Reason #2,469 to Eat Fish The ocean is calling… Can you hear it? Women who consume two or more servings of fish per week may be 20 percent less likely to develop agerelated hearing loss, reports the American Journal of Clinical Nutrition. A regular dose of the omega-3 fats found in fillets may help maintain adequate…

MAXIMUM COVERAGE Bagginess is thine enemy! Make like Ashley Greene and keep at least one piece of your outfit tailored (note her pants). To really define your body, look for racer stripes or whiskering. MEDIUM COVERAGE Alessandra Ambrosio knows what’s up: Never reveal too much of any one body part, and always play with scale, prints, and color MINIMAL COVERAGE As Ashley Tisdale proves, color-blocking is the key to keeping a skimpy outfit chic.…

Olive View “Bronzed looks tend to be one-note—a bunch of takes on the same shade. Adding rich olive eye shadow gives an earthiness that’s unbelievably sultry,” says makeup artist Danielle Decker 1/ Apply a light layer of the black powder eyeliner (E) as shadow from lashes to creases. 2/ Swirl your shadow brush into the olivetoned eyeliner (D), then into one of the brown shimmer shadows (F, G, orH, your choice)—and brush it on top of the black, from lash lines to creases and right under your lower lashes, too. 3/Sweep the bronzer (A) onto your apples. 4/ Top cheekbones with a light dusting of the luminizing powder (B). What else you need: *Black mascara (top and bottom lashes) *Peach lip gloss Subtle Sheen “I love this for post-gym or…

Aesthetician Annet King on… WRINKLES GET ALL THE BAD PRESS, even though brown spots are just as aging. Your skin has melanocytes, octopus-like cells that produce pigment. But inflammation, stress, hormones, and plain getting older can cause these cells to push out too much pigment, resulting in brown or reddish splotches. To prevent it, let’s find the triggers and clear things up. THE CAUSE: THE ENVIRONMENT Like so many aging-skin issues, the majority of brown spots stem from the sun. And all skin tones can be affected. To stop new splotches from forming, wear a broadspectrum SPF 30 or greater every day—no exceptions. Choose one with free-radicalneutralizing antioxidants. I like cranberry or raspberry seed oils or vitamins C or E. All are anti-inflammatories, which brings me to my next point……

VOMITING/NAUSEA Did you eat too close to your workout? Push yourself too hard? There you go. (If not, see Gas and Heartburn/Reflux.) HEARTBURN/REFLUX Steer clear of trigger foods (like coffee, peppermint, and tomatoes or tomato products) and wear loose clothing if you’re prone to problems (tight gear can aggravate the issue). DIARRHEA Bummer: Intense activity seems to move waste closer to the exit. Another theory: Hormones called prostaglandins may be released during exercise, contributing to the runs. GAS Your body’s trying to break down high-fiber foods like bran, beans, and fruit—and all that bouncing, jumping, and running isn’t helping. Sneaky offenders: foods with a type of fiber called inulin (you’ll find it in wheat, onions, leeks, and asparagus).…

Search #belfie on Instagram and you’ll notice an obvious trend: Butts are big right now. Literally. We’re talking round, tight, and shapely. To get one, you’ll need this workout, created by strength and conditioning specialist Jim Smith, owner of Diesel Strength in Elmira, New York. It utilizes a resistance band to shape your rear while also toning your legs, core, and upper body. Bonus: This super-portable accessory can help you bust through stubborn fitness plateaus. “A resistance band intensifies any exercise,” says Smith. “Plus, you can adjust the tension so the moves get tougher as you get stronger.” Two or three times a week, perform the first two exercises back-to-back, then rest for up to one minute; repeat three more times. Continue to moves three and four and repeat the…

Long gone are the days when tats were just for bikers, rockers, and spring-breakers. Body art, as a form of self-expression, is now as common as motivational quotes on Facebook walls. “Tattoos are more socially acceptable, especially with celebrities and TV shows making them mainstream,” says dermatologist Joyce Fox, M.D., of the Cedars-Sinai Dermatology Program in Los Angeles. The numbers back her up: About 25 percent of the population has a tattoo, but that jumps to over 30 percent for the under-30 crowd and nearly 50 percent for women under age 35. In fact, one in five Americans under 30 now has three or more, and young women have twice as many as young men. So many people are getting inked—and at such a fast clip—that removal rates are also…

1 Buy a lean cut of beef such as a top-round or eye-ofround. Because the meat will lose approximately half its weight in water as it dries, five pounds will yield around 10 servings. 2 Make your marinade. Mix together 1½ cups apple juice, ¼ cup salt, ⅛ cup brown sugar, 4 Tbsp coarse-ground black pepper, and 1 tsp ground toasted coriander (though just about any marinade will do, as long as it’s fairly salty). 3 Slice your meat into quarter-inch strips (go with the grain for a slightly chewier jerky; against it for a more tender one). Soak the strips in the marinade for six to eight hours in the fridge, then place them on a cooling rack over a rimmed baking tray in the oven. Bake at a…

Growing up in West Bridgewater, Massachusetts, Hanna Preston played soccer and took dance. But that wasn’t enough to offset her after-school snacking. “I’d come home and have a few chips, a few cookies, some juice…whatever was around,” recalls Hanna, now 21 and an accounting major at Lasell College. In high school, she abandoned sports to focus on her academics, and she stopped walking most places when she got her own car. The number on the scale continued to climb; by her junior year, Hanna stood 5'10" and weighed 265 pounds. The Change Following a family member’s diabetes diagnosis, Hanna knew in the back of her mind that her size put her at risk for the disease, especially if she kept gaining. With college on the horizon, she took action. “My…

The spontaneity that can make sex so amazing (mmm, what was that?) can also make it absolutely cringey (OMG, what the eff was that!?). Here’s the thing, though: Embarrassing bed seshes happen to the best of us. And while a rogue queef may kill the mood, there’s an upside in the long run. “The lessthan-romantic times give you both a chance to show your vulnerability, to bond, to feel closer,” explains Emily Morse, a sexologist and host of the podcast Sex with Emily. And let’s not forget: to laugh your ass off about it later! We rounded up eight “help!” scenarios straight from real women—single and in LTR’s— along with expert insta-fixes. Because if any of this happens between your sheets, you’d want to solve it fast and get back…

Quick—look at your desk. Clear surfaces or pleasing piles? Your answer holds a key to habit formation. So, say your goal is saving money. If you chose clear surfaces, you are likely drawn by the idea of “less” and would have better luck saving through elimination, like cutting cable. Abundance lovers are excited by “more,” and might start a side business for extra cash. When it comes to movies, you prefer… A/Watching the same ones over and over. B/ Choosing a new film every time. When creating a habit, B’s may have greater success with a series of short-term activities than with trying to establish one enduring habit. I’m A all the way. When I was trying to form the habit of blogging, I created one blog and I post…

Think you’ll never do “real” pushups? Or run a sub-10-minute mile? Get back to us after you’ve tried a workout streak. That’s what experts call committing to a set exercise every day for a week, a month, or more. So you could vow to run a mile a day from now till Memorial Day. Or you could devote your weeks to doing more pushups. The effort may not sound like much, but it has a big payoff. “Consistency is the name of the game when you’re looking to get better at anything,” says personal trainer Jen Sinkler. “It leads to progress, and progress is motivating.” While you can “streak” virtually any exercise, it works best when it’s realistic; workout streaks are about rewarding small, consistent efforts, not overtraining your body…

Three other breakthroughs poised to shake up the fertility game 1 PREIMPLANTATION GENETIC SCREENING (PGS) It works just like PGD but looks for chromosomal glitches that lead to miscarriages or children born with disorders such as Down syndrome. Expect to pay around $5,000. 2 MITOCHONDRIAL MANIPULATION The FDA is reconsidering this controversial “threeparent baby” technique, in which a man’s sperm, along with combined egg two separate women, are used create one viable embryo. 3 VITRIFICATION In this of egg and embryo freezing (up to $12,000, out of pocket), flash frozen” at temps below -170°F. Research shows that, when thawed, they can work just as well as “fresh” eggs, giving hope to women who need or want to delay having kids.…

Happy & Healthy The few non-Mara pals who make Kate’s inner circle have big impact. Fellow actor Jenna Dewan Tatum—who, Kate notes, “has a hot little bod”—turned her on to nutritionist Kimberly Snyder’s The Beauty Detox Solution, leading her to eliminate both gluten and animal products. “I’d been a vegetarian years before, for animal-rights reasons, but after [reading] Kimberly’s book, it really clicked for me,” she says. Kate also loves working out with friends, but she hardly needs someone to drag her out of bed: She’s a maniac about exercise. Before our 9 a.m. interview she’d already run six miles and afterward was headed to a Bar Method class. “It takes a lot to make me sweat,” she says. “I can’t just take a regular yoga class; it has to…

FITNESS How do you handle an overly touchy yoga teacher? –Lisa, Sacramento, CA A Hands-on adjustments are actually quite common in yoga and, when given appropriately, can benefit practitioners at every level (by ensuring proper body alignment, safely allowing you to go deeper into a pose). That said, you know your body best. If you ever feel unsure or violated, ask the teacher to stop or even express that you’d prefer not to be adjusted at all. If you receive a defensive reaction, then this is not the teacher for you. SEXUAL HEALTH Is it common for a thirty-something to have a really low libido? Or should I be concerned? —Andrea, Sorrento, ME Define “really low.” If you just don’t want it as much as you did in your twenties,…

Next time you need to see your M.D., book an a.m. appointment. New research shows primary care doctors are 26 percent likelier to prescribe unnecessary antibiotics near the end of their shift. Why? Because they’re beat and it’s easy, says study author Jeffrey Linder, M.D., M.P.H. Whether or not you nab an early slot, ask if you really need that Rx. Half of all antibiotics are prescribed for conditions they can’t treat, like colds and the flu, which ups your risk for antibioticresistant bacteria and can lead to diarrhea, rashes, and yeast infections. 54 WHICH YOU REDUCE YOUR STROKE RISK IF YOU EAT A GOOD DIET, DON’T SMOKE, CONSUME ALCOHOL IN MODERATION, GET AT LEAST 40 MINUTES OF PHYSICAL ACTIVITY PER DAY, AND—WHEW!—MAINTAIN A BMI BELOW 25. Source: Neurology A…

Source: Meetville.com survey BURNING RUBBER The only legit excuse for not wanting to use a condom: About 3 million Americans (men and women) are allergic to latex, a feeling akin to— yee-ouch!—having poison ivy in your crotch (think itching and swelling within minutes of getting busy). Your solution: protection made from polyisoprene, a synthetic rubber that’s free of latex allergens, says Michael Zacharisen, M.D., an allergist and immunologist at Family Allergy & Asthma Care of Montana. Plus, it’s cheaper than lambskin. Try the new LifeStyles SKYN condoms ($5.60, at drugstores). Picture Perfect “Hey babe, what are you wearing?” Get enough texts like that, and you’re bound to throw the proverbial dog a bone. According to a survey by adult-product retailer AdamAndEve.com, 38 percent of women cop to sending a naked…

COLORS FOR EVERYONE! We’ve taken the confusion out of finding the best look for you by utilizing neutral shades and bold colors—yep, even green eye shadow—that flatter porcelain pale, dark cocoa, and every skin tone in between.…

Smoke Screen “You can create so many eye looks with this palette, but I chose deep brown, since it looks great on everyone,” says Mann. 1/ Sweep the dark-chocolate shade (G) all over the lids, from lash lines to creases. 2/ Directly on top, layer the satiny taupe (C) for dimension. Run it along lower lashes for a sexy smudged-liner effect. 3/ Dab the pearlywhite hue (E) onto the inner corner of the eyes. “The light-dark contrast brings the drama,” says Mann. What else you need: *Black mascara (two coats to upper lashes, one to lower) *Pink lip gloss or balm Taupe of the Ladder “A lot of women err on the side of too natural for work and their eyes practically disappear. These deeper neutrals give you just the…

Another berry, fish, or nut is proclaimed a “superfood” about every other minute. (Insert eye roll here.) But truth be told, certain eats do deserve props in the fitness arena, says exercise physiologist and nutrition scientist Stacy Sims, Ph.D.— especially if you’re looking to clock a faster run time or, hey, drop a jeans size. In fact, if you’re not seeing any payoff, ID’ing a few missing ingredients and shaking up your plate (more fat here, fewer carbs there) could be just the thing to move the dial from “what gives?” to “aw, yeah!” Nothing nitpicky here, folks. Just easy-to-follow intel on what to eat and when. And it’s all pretty darn yum. When’s the last time you had chocolate milk? Exactly. Dig in!…

1 Turkey sandwich (3 oz turkey, 2 slices wholewheat bread), ½ apple, ¾ cup mini pretzels + Who knew? Your brown-bag lunch contains just the right mix of protein and carbs. 2 21 walnut halves (about a handful), ⅓ cup dried cherries, 6 oz Greek yogurt + Like an energy bar (without the added sugar), plus yogurt to add protein and boost calcium. 3“Banana Dog”: Whole-wheat hot-dog bun, 2 Tbsp nut butter, 1 Tbsp honey, 1 peeled banana + This one’s a real weiner (ha, ha)—but for real, no reason you can’t have fun with your fuel. 4 Chocolate milk + More than 20 studies support the musclebuilding, hydrating, energy-restoring properties of this recovery beverage.…

His name is synonymous with Insanity (the DVD he created in 2009), but there’s nothing crazy about Shaun T’s training approach. Take this exclusive workout. Inspired by his latest DVD series, Insanity Max 30, it features heartpounding intervals designed to spike your metabolism instantly; you’ll also sculpt leaner arms and abs and sleeker, more defined legs and shoulders. Yes. Please. How it works: Complete as many reps of each exercise as you can in 20 seconds, resting 10 seconds between each move. At the end, rest 30 seconds, then repeat the circuit, doing as many reps as you can in 45 seconds and resting 15 seconds in between moves. Rest 30 seconds. Finish by performing as many reps of each exercise as you can in 60 seconds, moving from one…

Picture the design on a sweet, graying granny. Will your 80-year-old self still dig it?Triple-check the meaning, spelling, and grammar of lettered art (typos happen more often than you’d think, especially with words or characters in foreign languages).In the throes of a breakup or head over heels for a new guy? Push pause for at least a month, then revisit. Both early-love and mopey feelings can mess with your brain’s neurotransmitters, leading to erratic (read: lamentable) choices.Show your intended tat to two trusted pals. Are they on board? Good.Consider the size. Unless you have zero misgivings (like, not even a tiny seed of doubt), smaller is better, says cosmetic surgeon Alex Kaplan, M.D., medical director of Celebrity Laser Spa in Los Angeles. Removal is pricey (see “Need It Gone, Girl?”…

Cereal. Yogurt. Omelets. Zzz. Let’s toss things up—literally. Making your first meal of the day a salad might sound a little strange, but it’s actually a nobrainer. You’ll score antioxidants, filling fiber, and a gaggle of vitamins and minerals, all in a low-cal dish that will help you power through your nine-to-five and beyond. The four tasty ideas on these pages also satisfy a huge chunk of your daily veggie quota. Don’t want to totally kick your traditional breakfasts to the curb? No worries—we still snuck in your favorite morning flavors. (All recipes make two servings) “BLUEBERRY PANCAKES” Toast ½ cup pecan halves in a skillet over mediumhigh heat, stirring until fragrant, about 5 minutes. In a blender or food processor, combine ½ cup fresh or thawed blueberries, 1 Tbsp…

Miso-Glazed Sweet Potato and Broccoli Bowl 2 medium sweet potatoes, peeled and cut into 1-inch pieces 1 large head broccoli, cut into florets 2 Tbsp olive oil, divided 1 Tbsp white miso 1 Tbsp creamy unsalted peanut butter 2 tsp honey 1 tsp rice vinegar 2 cups cooked brown rice > Preheat oven to 375°F. Place sweet potatoes on a baking sheet coated with cooking spray and bake for 15 minutes. Add broccoli to baking sheet, drizzle with 1 tablespoon olive oil, and return to oven for 15 minutes more. > In a bowl, stir together miso, peanut butter, honey, vinegar, and remaining tablespoon of oil until smooth. Toss with warm vegetables. Serve over rice. MAKES 4 SERVINGS Per serving: 340 cal, 10 g fat (1.5 g sat), 58 g carbs,…

>SLURP SOME JAVA. Caffeine can help boost calorie burn for up to three hours. Not into joe? Try tea. >HOLD (UN)STEADY. Using a stability ball can kill 260 more daily cals than parking your butt in a chair. >GO PALEO-LITE. Cut carbs two days a week. Odds are, you’ll lose more than full-time devotees. >GRAB SOMEGUM. Chew to thwart snacking. Translation: You’ll likely eat up to 10 percent less. >DIAL IT DOWN. The room temperature sweet spot for melting fat: a cool 64 degrees. >ORDER THAI. Spices in this tasty grub can spike your metabolism by 23 percent. >TAKE A DAY OFF. Strength training twice a week versus thrice a week can yield the same muscle. >STAY SANE. Stressed women work off about 104 fewer calories than those who are…

You’ve got postsex pain. Sharp lower-abdomen jabs could be a sign of an ovarian cyst. Itchiness in and around your vagina? It might be a yeast infection or UTI. Either way, get checked out. You banged (actual) heads. Experiencing confusion? Loss of consciousness? Book it to the ER to make sure it’s not a concussion, which could have lasting consequences. His penis broke! Though rare, fractures can happen. If you heard a loud snap or pop, and he’s in unbelievable pain, hightail it to the doc ASAP to have his member examined. He said he could feel your IUD. This one is normal, especially if the IUD has recently been inserted. Had it for a long time? If it’s a recurring nuisance, visit your doc to see what’s up. SOURCES:…

1 what is the craziest thing you’ve done for love? A week after my first date with [now wife] Hannah, I was going to Italy. I managed to persuade her to come with me. So yeah, our second date was in Florence. It was crazy on her half, trusting me. 2 What do you think when you look in the mirror? I see a lot of freckles. I see a lot of lips…I am definitely grateful for them. I think my lips helped get me cast as Angelina Jolie’s son in one of my first films, and my freckles helped get me cast as Julianne Moore’s son in a film, so I am not complaining. You have good days and bad days, you know? 3 Is it ever okay to…

Test your fitness and take on Mother Nature in one of these super-fun outdoor competitions. 1 Down & Dirty ObstacleRace Presented by Subaru, this three- and six-mile off-road race has lots of mud and more than 20 military-style obstacles throughout. downanddirtyobstaclerace.com 2 The North Face Endurance Challenge Tackle rugged terrain no matter how far you’re prepared to go—from a 5- or 10-K all the way up to 50 miles of wilderness. thenorthface.com 3 Men’s Health Urbanathlon These coed contests, from three to 12 miles in length, feature city hurdles you won’t find in any other outdoor event (like buses and stadium stairs). menshealth urbanathlon.com 4 Revolution3 Adventure Race Push the limits of your endurance with these races, the lengths of which are determined by the land’s geography and your navigational…

PRELIMINARY SCANS (including blood tests, sperm analysis, and sonograms) $926* PRESCRIPTION FERTILITY DRUGS $1,338* PGD PROBE CREATION $1,500 PGD TEST $3,860 IVF CYCLES (including embryo freezing) $24,700 FROZEN EMBRYO ANNUAL STORAGE FEE $480 TOTAL $32,804 *Laura’s health insurer, Cigna, paid $16,900 of her preliminary scans and prescription costs.…

Try It If... 1 You prefer the coziness of a home and all the perks that it entails—a full kitchen, a washer/dryer, and a separate living room. 2 You’re on a tight budget. Booking a private room through Airbnb was 50 percent cheaper, on average, than reserving a hotel room for two in a major city, according to Priceonomics.com research. 3 Staying in a less touristy, more authentic neighborhood appeals to you. Play Things Safe Nervous about stuff like—eww—bedbugs and the potential sketchiness of the area? It’s smart to crosscheck your rental on city and state websites. NYC’s ShareBetter.org, for instance, lets users track building violations by typing in an address. Some of these sites share bedbug reports; you can also look the place up on bedbugregistry.com. Have a Great…