Innholdsfortegnelse for September 2017 i Women's Health

#Nakedin3Words What are yours? in the spirit of this issue, we’re asking WH readers to join our empowering campaign. on twitter, post the three words that best describe how you feel about your body, with the hashtag #nakedin3Words. let’s take back the conversation about our bodies. “Did you know she posed topless?” one WH editor furtively asked my assistant after seeing these photos of me. Ha. The office gossip is now about my bare chest I guess it’s only fitting: It is Women’s Health’s first global Naked Issue, an international celebration of the female form in all its glorious shapes and sizes and colors. After we booked our cover star—SOFIA. FREAKIN’. VERGARA!!—we asked seven more badass women, including bodypositivity advocate Chelsea Miller and fit-fluencer Anna Victoria, to get naked and…

HEALTH Several nights a week, I jerk awake, sitting up with my heart pounding. What’s going on and how can I fix it? There are a number of potential causes for this, so figuring it out requires a process of elimination. Think back to the moment: Were you simply scared awake by nightmares? Another unpleasant but relatively harmless thing that can wake you up this way is anxiety—strong emotions related to stress can trigger a rapid heart rate. As for more physical causes, certain medications—like some asthma treatments— can make your heart race. (Ask your doc if changing or adjusting the medication is possible.) If you regularly skip meals, or if you are diabetic and take medication to control your blood sugar, sometimes your sugar can drop too low, making…

science One 2010 study found that women who had a couple of glasses daily were less likely to be overweight. Other studies suggest that a compound in red grapes can help burn fat (but it may be lost in the winemaking process). trend data Millennials make up one-third of the industry’s customers, and a demand for healthier vino has created a market boom for organic wine and resulted in new brands such as FitVine, which promises lower sugar and cals. pop culture TV shows like Scandal and The Good Wife gave a shiny halo to wine, with the lead (and lean) stars savoring heavy pours. We, as viewers, tend to mimic their habits, leading to more calories and lower inhibitions (read: impulse eating). the Final Word Alcohol, no matter the…

Inhaler The error: not following directions to shake it before use, inhaling too early or late, or exhaling right away The fix: Shake before every puff when required; breathe in and press the button simultaneously; hold your breath for 10 seconds after so the meds can reach the lungs. eye drops The error: letting them fall into the inner corner of the eye, which is a passageway to your nose and mouth (you’ll know if you get a stuffy nose or a strange taste in your throat) The fix: use a finger to block that corner, and aim the drops for the center of your eye. Close your eye for 30 seconds. nasal spray The error: not blowing your nose before—any existing mucus buildup will prevent it from working properly…

YOU WIN! + Short, intense bursts of activity (à la HIIT) rev your metabolism—and novel moves boost your mood too. + You’ll have trainers at many stations to show you technique— a better student-teacher ratio. + You might end up loving an exercise you’d never tried before, spurring you to add it to your mix. YOU LOSE – Performing new exercises, especially in a busy place, slightly ups your risk for injury. – You may not have time to get in enough quality reps to reap a move’s full rewards—if the working muscle group isn’t tired by the interval’s end, it likely won’t elicit change. – Rest intervals are strictly timed and not adapted for your fitness level, so if you need extra breaks, you might fall behind. BOTTOM LINE…

That’s the surprising takeaway from a new study conducted at Brown University, which found that women’s brains are better primed to receive meditation’s payoffs. Female meditators in a 12-week course saw more of a decrease in negative emotions like irritation, sadness, and shame than the dudes in the class did. The women also got a bump in their mindfulness and self-compassion skills. The exact reason for the gender gap is unclear, but study authors believe it could be due to the different ways men and women process emotion: Women tend to ruminate on negative thoughts, while men distract themselves. Through meditation, the women may have learned to better manage that bummer internal chatter by noticing it and acknowledging it, without going down the rabbit hole of worrying. The authors believe…

NAKED workout In bare-bones spirit, we’ll get straight to the point: “There’s a misconception that body-weight exercises are less effective for building strength than loaded ones, so they’re often thought of as ‘the beginner’s routine,’ ” says certified strength and conditioning specialist Mike Robertson, founder of Robertson Training Systems in Indianapolis. And now, the drumroll… “I’ve destroyed super-fit clients using nothing but their own weight as resistance.” As deceptively tough as body-weight moves can be, they offer a unique perk. “By eliminating the extra stress of weights, your brain has one less thing to worry about, so you can zero in on your form and stability,” says Robertson. People forget that adding weights can be a challenge and cause you to shy away from using a full range of motion,…

NAKED foods SALMON Nude ThaT Food! Even the sharpest knife can fail when it’s not used properly. Enter: our seamless separation trick. 1 / Place fillet skin-side down on a paper towel on a cutting board. Insert a fillet knife between skin and flesh at the narrower end of the fish. 2 / Using the paper towel, grasp skin tightly and wiggle fillet back and forth as you pull it toward you, holding the knife motionless at a 45-degree angle. Pull until skin comes off. Now make… Salmon Cakes with Dill and Feta In a food processor, pulse 1 pound salmon (cut into chunks), ¼ cup crumbled feta, 1 tablespoon chopped fresh dill, 1 egg, and ¼ teaspoon each salt and pepper. Form into 8 small patties and pan-fry in…

AND HOW IT CHANGED ME NAKED truths after a douBle MasteCtoMy Melanie testa, 48, textile designer and author, Brooklyn “I’d always felt disconnected from my body, including my breasts. But my breast cancer diagnosis in January 2011 changed that. When I was researching mastectomies online, I came across an image of a young woman, bilaterally flat, tossing rocks on a beach and looking happy. I felt relief. My doctors urged me to reconsider because reconstruction is the socially acceptable choice, but I couldn’t ignore my reservations. When I had my surgery in June 2011, I opted not to reconstruct. My husband, David, who I’d been with for 18 years, supported whatever choice I made. I knew that it wouldn’t be easy; to get comfortable with my ‘after,’ I would have…

On page 117, we feature women whose health issues altered their bodies and their lives. Below, WH advisor and certified personal trainer Heidi Powell talks about her own body evolution—and what she learned. “Over the past two years, I gained 15 pounds. While I always wanted to grow a booty and a little more muscle, I struggled with the remnants of fear from a decade-long eating disorder. But I took a leap of faith: I increased my calories, allowed for daily ‘cheat’ foods, limited cardio, and focused on weight lifting. Now I am happier, healthier, and stronger than ever—and not controlled by the number on the scale.” wh Advisory boArd ANTHROPOLOGY HELEN FISHER, PH.D. Research professor and member of the Center for Human Evolutionary Studies, Rutgers University, New Brunswick, New…

NAKED news naked na•ked [NAY-kid] adj. You’re probably expecting this definition to be along the lines of “unclothed”— and you’d be correct—but the word naked goes so far beyond its primary, literal meaning. (Why else would we devote an entire issue to it?) Throughout its life span, the term has picked up plenty of idioms, ones that we automatically incorporate into conversations without a second thought. So in honor of the layers surrounding this intriguing word, we investigated the origins of four popular naked phrases. Naked TruTh The Latin phrase nudas veritas—candid truth— first surfaced around 20 B.C. in Horace’s Odes. One of the earliest English-version examples was in a 15th-century text, “The Rolls of Parliament,” to outline what a jury should consider to arrive at a verdict: straight facts.…

healthy as a Dog Here’s an all-natural probiotic: your pet. our animal friends have their own inherent bacteria, so being in contact with them exposes us to types that we might not otherwise encounter. (this goes for dogs especially, since roaming around outside allows them to collect more.) and that can lead to health benefits for you. taking in new kinds of bacteria stimulates our immune system, which keeps our microbiome functioning properly. the biggest perks? easing allergies, respiratory issues, and even anxiety. So try to cut max some slack when he rolls in from a muddy yard. Source: Jack Gilbert, Ph.D., faculty director of The Microbiome Center at the University of Chicago and author of dirt Is Good Fight the Resistance A horrific new study revealed that some populations…

move over Millennial pink Before “millennial” was even a word, there was another it pink, and she’s making a comeback. Back in the ’60s, clinical psychologist Alexander Schauss, Ph.D., set out to re-create the hue of New Mexico sunsets that he found calming, ultimately succeeding by mixing a gallon of white paint with a pint of red. After conducting a study that proved the color had a tranquilizing effect on participants, he convinced two officials at the U.S. Naval Correctional Center in Seattle—Gene Baker and Ron Miller—to paint the shade on the walls of a holding cell. Soon after, the two officers noted that they’d had no outbursts among newly booked inmates. The hue, now dubbed “Baker-Miller pink,” is still used in some prisons—not to mention funky art installations, locker…

NAKED news welcome to DiY Face treatments—Unmasked! (sorry, it’s the naked issue, got a little carried away there.) if you’re anything like us, you’ve had your fill of food-based beauty treatments on ye olde pinterest. and turns out, some of the biggest stars of these skin masks (lemon! cinnamon!) should go nowhere near your face. Foods have ph levels wildly different from that of skin, which hovers around a 5.5, says Danbury, connecticut, dermatologist mona Gohara, m.D. (Beauty products, on the other hand, are typically formulated to match skin’s ph levels.) that’s why you want to avoid lemons (they’re extremely acidic at a level 2) or cinnamon (too alkaline at over 7). “they can do a real number on your skin barrier, resulting in redness and irritation.” and don’t go…

WH associate fitness editor Marissa Gainsburg on the benefits of foam-rolling in the nude “One day after a tough circuit in my overheated bedroom, I tore off my clothes before lying down with my foam roller, which I use religiously to nix tightness. I placed it under my shoulder blades to unknot my upper back, then moved it to my calves, and I fell into a Zen rhythm: There was no bunched-up tank to smooth, no extra fabric around my shins keeping the cylinder from gliding. It felt divine— like a real deep-tissue massage! Clothed, rolling always felt restrained, like tickling your own arm instead of someone else tickling it for you. Turns out, I was on to something. ‘Direct contact gives you a better grip, so you can target…

WHPLANOFACTION.COM Win A Cheese Snack Cooler & Take Your Protein On-the-Go With up to 8 grams of protein per serving, Sargento® Natural Cheese Snacks help you stay fueled when you’re on-the-go. Enter today for a chance to win a cheese snack cooler, while supplies last! For full rules and to enter, visit WHPlanOfAction.WomensHealthMag.com Choose Hydration Choose a razor that hydrates* even after you shave! Enjoy silky smooth legs all summer long with the Schick® Hydro Silk Razor. *moisturizes for up to 2 hours after shaving Schick.com/HydroSilk High-Quality Ingredients At A Price You Can Feel Good About • Real herbs and spices • Aged balsamic vinegar • Real buttermilk KraftDressings.com YOU By Skechers™ Beauty, inside and out. Celebrate your inner yogi in the new YOU by Skechers™: a soft woven mesh…

NAKED beauty The fork in the cleansing road used to be simple: cream or gel? But that path has gotten far twistier. As the face-wash section of your local drugstore explodes with new formulas—oils! balms! micellar waters!—bewildering trends pervade social media. You must actually “double cleanse” to completely remove dirt, claims one. No, says another: Good skin is the result of not washing at all. Wait…huh? We brought these conflicting theories to top dermatologists and cosmetic chemists, who agreed on a few rules: Always wash before bed (it’s essential for getting rid of oil, makeup, dirt, and pollution particles that can spark inflammation), but it’s fine to forgo it in the morning unless you put on treatment products like retinol or glycolic acid the night before. Double cleansing? Pricey tools?…

1/ TRIAGE FOR TWO This was Adrian at 4 months old. They grow up so fast! [He’s 20 months now.] When I started food planning to make sure he got every nutrient he needed, I realized I hadn’t always focused on real, whole meals for myself. Now I prep for us both together.” Try It: Make a smoothie to hide healthy foods that kids might not enjoy. “Adrian loves a spinachspirulina- mango-raspberry blend!” 2/ CALL OUT SUCCESS “After a tough workout with [my trainer] Mark, I captioned this ’gram: ‘We have a goal…I can do 2.5 pullups now. I want to get to 6 in a month.’ Try It: When tugged in many directions, set small goals and celebrate those wins—a half a rep—to own positive self-talk. “I quickly learned…

Turn off Colbert, hit the sack earlier, avoid blue screens…eat before bed? Yes, it goes against every old wives’ tale (and conventional wisdom), but research reveals that nighttime nibbling can help you sleep better. Strategic nighttime nibbling, that is—or what we at WH have dubbed “sleepy snacks” (cute, huh?). “There are specific nutrients that may help you fall asleep and rest more soundly all night long, especially if you don’t always eat well during the day,” says Boston nutritionist Elizabeth Ward, R.D. The ground rules: Number one, make sure your snack is actually snack-size, about 150 to 200 calories. Then nix anything that might upset your stomach; likely offenders include hard-to-digest meat or cheese, and heartburn-inducing chocolate, citrus, or spicy foods. Finally, time it an hour or two before you…

Think of it as ‘catching’ someone else’s feelings— which our brains are wired to do. At a bar recently, a friend and I ran into a woman I’ve known for years. I respect her; I think she’s talented and smart. And yet, whenever we interact, I depart under an anxiety cloud, thinking, Why do I feel crummy now? Does she not like me? As we talked, she gossiped about someone I didn’t know and seemed to vibrate with negative energy. I got confirmation that it wasn’t just me who felt that way. After we left her, my friend turned to me and said, “Why do I suddenly feel lousy?” Every human interaction imparts some residual feelings for either side to process. While it’s obvious that you’ll walk away stung if…

Eggplant + SwEEt pEaS + aSparaguS Thai Veggie Noodle STir-Fry 8 oz rice noodles 2 tsp canola oil 1 small eggplant, cut in half-moons ½ cup frozen sweet peas ½ cup chopped asparagus 4 scallions, chopped 4 oz smoked tofu, cubed ¼ cup pad thai sauce 1 red Thai chili, sliced 1 / Cook rice noodles according to package directions and drain. 2 / In a large skillet over medium heat, warm oil. Add eggplant and cook, stirring, until tender, 3 minutes. Add peas, asparagus, and scallions; cook 3 minutes more. Add cooked noodles, tofu, and sauce to the pan and toss to combine. Top with chili. Makes 4 servings Per serving: 330 cal, 3 g fat (0.5 g sat), 62 g carbs, 9 g sugar, 520 mg sodium, 5 g…

finger-flattering You know how a pair of skin tone–matching heels makes your legs look longer and leaner? These polishes do the same for your nails and fingers. grOWtH POtential It’s not a stretch: Biotin and primrose oil strengthen and hydrate nails and may help prevent the splitting and breaking that can stunt growth. digital defense Garlic extract and vitamin E—naturally antibacterial and antifungal—act like bouncers, keeping out icky conditions such as fungal infections. WHat’s not in it Nine controversial chems! No formaldehyde or its resin, toluene, dibutyl phthalate, ethyl tosylamide, camphor, xylene, acetone, or triphenyl phosphate. WOrkOut-PrOOf We sandwiched two layers of lacquer between a base and topcoat, and our manicure lasted a week without chipping—even through a boxing lesson!…

More Than a Number NAKED news Stepping on a scale that measures pounds alone may soon seem as outdated as owning a landline phone. a riot of body-fat scales have hit the market, but many are skewed by the user’s hydration levels throughout the day, giving inaccurate results. enter: the naked (preorders slated to ship in november, naked.fit). the rotating scale-andmirror combo takes 3-d scans of your nude bod, then, synced with an app, it spits out weight, measurements (arms, legs, waist, etc.), and total body-fat percentage. But it costs an outrageous $1,000. Knowing your body fat can be helpful if you’re on a fitness regimen, since the number of pounds lost can be misleading (if, say, you’ve replaced fat with muscle)—but most gyms have measuring tools a trainer can…

Our beauty editors combined have decadesplus experience, but leave it to Reddit to give us a new tip. Turn your bobby pin upside down; users promise it stays in place longer. We had a Redditinspired convo with NYC hair pro Ashley Rubell to fact-check the claim. whbeauty Okay, so how exactly does this trick work? [–]ashleyrubell The jagged side has those curves for a reason. When you put them facing the scalp, the curves grip hair and the stopper sits on the head, securing it. whbeauty Got it! What’s the best way to slide them in? [–]ashleyrubell Start pushing the pin in with the flat side down, but then, about halfway in, flip it so that the jagged side is facedown. It won’t budge! whbeauty But couldn’t that damage your…

walk everywhere It’s the one commitment our fitness team makes on days when they can’t get in an actual workout. Just not without these comfy kicks that look as chic with leggings as with dresses and jeans. 1 / leather hiGh-tops Velcro and a V-cut back let you slide these pups on and off with ease—rare for hightops. With insoles made from yoga-mat material and lined with wool. Heavenly! Time Leather Slipper Hi-Top, $150, timeslippers.com 2 / wool loafers As flexible as a sock, this prepster’s ultra-breathable merino wool keeps your feet cool when it’s warm and warm when it’s cool. The green hue— plus navy and lavender—are limited-edition. Allbirds Wool Lounger, $95, allbirds.com…

analyze this nude nightmares NAKED newS The Situation: I keep having naked-in-public dreams: giving a presentation at work, at my high school reunion, and, weirdly, running into my landlord. (What’s he doing there?) The Therapist Says: Naked dreams can be a sign of embarrassment or vulnerability, since we tend to associate nudity with exposure. Some dreams, like your landlord’s cameo, might just be random, but recurring ones can alert you to insecurities you might not have realized you had, so use them to tackle those feelings IRL. You could be nervous about an annual review coming up, or that your former peers at the reunion will see you as a failure. Jot down the details when you wake up; logging them will help you tease out the reasons behind the…

NAKED star Sofia Vergara has never been skinny-dipping—not in her own often- Instagrammed swimming pool, or in a lake or the ocean. She hasn’t watched TV in the nude, nor made a meal or surfed the Internet sans clothing. The Modern Family star doesn’t even like being barefaced: She almost always wears lipstick, even when she’s hanging out alone in her Beverly Hills mansion. So how did this nudity-shy international sex symbol end up appearing in the buff on not one, but two very public occasions this spring—first for a shower scene with actor Karl Urban in the upcoming spy thriller Bent, then for the cover of this magazine’s first-ever global Naked Issue? Wouldn’t her husband like to know! “Joe’s like, ‘F-ck, you’re going to be naked in everything now?…

On the red carpet, on the runways, and all around you, women are owning dramatic haircuts. They’re challenging beauty norms, asserting independence, and leaving emotional baggage—along with strands—on the salon floor. As evidenced by the four women on these pages, chopping off the ends (and then some) only leads to beginnings. NAKED beauty ERIN CHUNG, 28 Buzz cut “I grew up super tomboyish—I can do my own makeup, but I’ve never known what to do with my hair. I’ve wanted to shave it for as long as I can remember just so I wouldn’t have to deal with it, but I’m an actor and thought long hair would be more castable. Then, last November, I started taking these acting classes that left me no time to audition, so I said,…

ECCENTRIC TRAINING What it is: Emphasizing the lowering portion of a rep. Also known as “negative training,” the technique increases the time your muscles are under tension, which helps boost muscle fiber activation. The benefits: Higher calorie burn both during and after exercise; fewer injuries, as it strengthens tendons and helps muscles absorb high-impact stress (like running); and a new study says it can help you break through strength plateaus in five weeks. When to do it: Once a week, swap out one of your three strength-training workouts with this routine. Complete the circuit in order, moving from the first exercise to the next and resting as needed in between. Repeat once for two total sets. After three weeks, take one week off, then continue with heavier weights. Your trainer:…

WHPLANOFACTION.COM Run. Influence. Change The World. Join Women's Health magazine to fight hunger and feed 10 people in your hometown. You will also get a limited-edition FEED bag, FEED bracelet, sponsor freebies, giveaways and more. Join us in New York City (9/17), San Francisco (10/22), Chicago (10/28) or at one of our Fun Runs across the country. Don’t live in one of these locations? You can still participate! Sign up to run your own 10K or donate and support a local runner. Visit Run10Feed10.com to register and learn more! #RUN10FEED10 There Are No Shortcuts To Making Great Iced Tea Pure Leaf® tea masters spend years perfecting tea, and it goes into everything we brew. But the one thing that stands the test of time? Using real tea leaves to dry,…

Some kids are bullied for being heavy; Sarah Bogue was bullied for being so thin that schoolmates called her anorexic. At age 11 she weighed only 65 pounds, and by 16 she was up to a mere 90—courtesy of genes and metabolism, not dieting. She didn’t feel she fit in until she began modeling at 20, but that move had a dark side: Sarah got hung up on “unrealistic body image” and cut out all carbs, fats, and indulgent foods to stay stick-thin. When a fellow model decided to stop eating to get more work, Sarah “looked in the mirror and thought, Wow, I’m 22, I’m 5'9", I weigh 105, and my bones are sticking out. It was clear this wasn’t healthy. I needed to gain weight.” January 2013 sarah…

On what frightens him: Very little. I try to scare myself. I’ve been on locations where people are like, “Don’t go on the fifth floor! It’s haunted.” I’ll be the first one to go to the fifth floor. But the world is chaotic and unpredictable, and there’s so much random violence out there. And when you have [teenage kids], there are things you worry about when they’re going out. Those would be my fears. On being a wOrk in prOgress I talk to myself quite often. I’m constantly talking things through in my head. I took a trip to Thailand, and I had such an amazing experience. Since then I’ve been reading a ton of Eastern philosophy about giving up some of the superficial things we’re attached to, which I’m…