Innholdsfortegnelse for December 2019 i Women's Health

AYA KANAI, CHIEF FASHION DIRECTOR Follow the ups and downs on Insta @ayakanai. “Short workouts keep me coming back for more.” I’ve always been prone to black-and-white thinking. I’m an all-or-nothing kind of girl, and when I decide to go after a big goal, like running a marathon or becoming a fashion director, I am all in. This approach works… most of the time. Where it hasn’t panned out? My physical health. I’ve spent years trying to eat better and exercise consistently, throwing myself into every extreme fad (oh hi, cabbage soup diet and expensive boutique fitness classes) and then fizzling out just as fast. And my new C-section scar, which has created a shelf that my tummy puffs up over, makes me feel as if working out isn’t even…

AGE Skin thins as you get older, leaving blood vessels less protected. Even an unnoticed scrape can make vessels burst and leak, creating a mark. It’s normal. MEDICATION Some meds, like aspirin, can thin out your blood. The thinner your blood, the more it pools under skin after even the slightest bump, creating the bruise. VITAMIN DEFICIENCY If you’re low in K and C, your blood won’t clot as well, making it spill out of damaged vessels (gross, sorry). Stock up on kale, strawberries, and yellow peppers. SUPPLEMENTS Ginger, garlic, vitamin E, and fish oil (yep, all healthy!) can also make your blood thinner. If you don’t need the supp per your doctor, consider nixing. LIVER DISEASE Liver disease—or damage from drugs or alcohol—might create clotting problems. Chat with your…

Savory Toss 4 cups sprouts (halved) with 3 Tbsp olive oil, 1 Tbsp apple cider vinegar, 1 Tbsp maple syrup, and 2 Tbsp wholegrain mustard; roast at 450°F for 25 minutes. Mustard seeds have anti-inflammatory selenium, omega-3s, and disease-fighting phytonutrients. Sweet Toast 1 cup walnuts in a skillet, then chop. In a bowl, mix nuts with ¼ cup EVOO, 1 clove garlic (pressed), 2 Tbsp lemon juice, 2 cups sprouts (shredded), 1 bulb fennel (sliced), and 1 apple (chopped). Toss with Parmesan and S&P for a salad. Spicy Toss 3 cups sprouts (halved) with 3 Tbsp avocado oil; roast at 400°F for 40 minutes. Sauté 3 Tbsp coconut aminos (a soy sauce alt with way less sodium!), 2 Tbsp maple syrup, 1 tsp sriracha, 1 Tbsp lemon juice, and 1…

THE FAMILY UPSTAIRS Lisa Jewell There’s nothing like a good thriller to keep you in bed. Enter this twisty plot of three families and a house of secrets—just don’t expect to sleep. FACE IT Debbie Harry Blondie fan or not, you’ll laugh, cry, and straight-up gawk through the pages of the lead vocalist’s memoir, full of sex, drugs, and rock ’n’ roll. THE REVISIONERS Margaret Wilkerson Sexton The narratives of two women living a century apart in NOLA take on race, friendship, motherhood, and more. Your heart will hurt, then swell.…

PLAN IT, WRITE IT Once you’ve settled on the meal, write out a detailed menu for apps, entrées, and dessert. This forces you to think through every element, including ingredients (list ’em on the menu) and presentation, saving time—and your nerves!—on shopping and prep day. You also give your guests a chance to flag anything they might not eat (due to an allergy or preference) and spare yourself a million questions. Canva.com has a variety of cute templates; design, then print and use as name cards. PLAY DRESS-UP Cloth napkins are pricey but earth-friendly and pretty; paper ones are cheap but anti-eco and, well, not as cute. If they had a baby, it’d be machine-washable fabric napkins on a paper towel–like roll. Brands like My Drap (from $14, mydrap.com) and…

If you graded me on my sleep, I’d get a D…for deprived. Late-night Insta-scrolling followed by crack-of-dawn workouts have me feeling and looking like a zombie. That stops now. “Sleep preserves collagen and hyaluronic acid, the molecules that give skin its bounce and translucency,” says Dendy Engelman, MD, a NYC dermatologist. Here, more motivation to snooze your way to a flawless complexion. BRIGHT EYES A solid slumber improves blood flow to your eye area, says Daniel Barone, MD, a sleep specialist at Weill Cornell Medicine. Use Peach & Lily Cold Brew Eye Recovery Stick ($28, peachandlily.com) to look (even more) awake. CLEAR SKIN Sleep deprivation results in increased cortisol, a hormone that, when elevated, can make you break out. Spot-treat existing pimples with Olay Masks Shine Control Clay Stick ($13.50, at drugstores).…

Eye Opener “Whether you want a subtle shade for the post-workday holiday party or a bold metallic for a festive look, this palette has you covered. The pretty packaging also makes it a great gift.” —Robin Hilmantel, digital director Dior 5 Couleurs Eyeshadow Palette, $63, nordstrom.com Scent Appeal “Lavender essence, orange blossom, and musk accord melt together in a sexy finish that instantly makes me feel more sophisticated—it’s the LBD of perfume.” —Kristina Rodulfo, beauty director YSL Libre Eau De Parfum, $104, sephora.com Tip Tinsel “I’m all about a DIY mani as a mini meditation, and this sparkly polish has the added bonus of putting me in the holiday spirit.” —Elizabeth Bacharach, assistant editor Essie Nail Polish in It’s Not You…and …It’s Mercury, $9 each, ulta.com Looking Glass “I already loved these retractable phone grippers, but…

It’s tough to sculpt obliques if every side plank sends you crashing to the floor. Not to mention that your squats won’t do squat if you’re constantly struggling to stay stable. That’s why good balance is the foundation of any sound training program. Technically speaking, “balance is your ability to maintain equilibrium, or your center of gravity, over a base of support,” says exercise physiologist Polly de Mille, CSCS, director of the Hospital for Special Surgery’s Tisch Sports Performance Center. But here’s a less scientific way to think about it: “Everybody trips, but not everybody falls,” says Angelica Virga, CSCS, a trainer in New York City. The people who don’t eat dirt tend to have better balance. They’re likely fitter, stronger, and faster, too, as stability is a prereq for…

’Tis the season…to finally cash in all those unused PTO days. But forget the headaches that holiday planning and commuting can cause. The real pain might just be the toll a trip takes on your system. “Travel is a major stressor for the body—it leads to dehydration, slow digestion, bloating, inflammation, and muscle tightness—so it’s important to have a plan to counteract these effects,” says Jonathan Leary, DC, founder and CEO of Remedy Place, a social wellness club in Los Angeles. A little self-care goes a long way toward alleviating the aches that might otherwise prevent you from exercising while you’re away. Here’s a breakdown of what to do before, during, and after your next great escape in order to ensure your body feels on point despite the seasonal strain.…

It’s hard to scroll through Insta these days without seeing posts about how someone is taking a break from sugar…or booze, or dating apps (unless, of course, you’re doing your own digital detox). So maybe it was inevitable that the Pill would make the list of things it’s become trendy to hit pause on. Search “birth control detox” online, and you’ll see a slew of results from blogs and forums peddling the idea that your bod needs a breather from the faux hormones in some BCs. Certain companies are even pushing supplements that are supposed to “restore balance” and help “purify” your uterus post-Pill. The only problem? The notion that you need a break from birth control is totally a myth. What experts say you should know: You don’t need…

Greek Chicken and Farro Salad TOTAL: 20 MINUTES SERVES: 4 1¼ cups quick-cooking farro2 Tbsp olive oil½ small red onion, thinly sliced4 Tbsp lemon juice Kosher salt and pepper12 oz boneless, skinless chicken breasts, sliced ½ inch thick¼ cup fresh dill, chopped8 oz grape tomatoes, halved½ seedless cucumber, cut into ½-inch pieces3 oz baby arugula (about 3 cups)3 oz feta, crumbled 1. Cook farro per package directions, then drain, transfer to a large bowl, and toss with 1 Tbsp oil. 2. Meanwhile, in a bowl, toss onion with 2 Tbsp lemon juice and a pinch of salt. Let sit, tossing twice. 3. Heat remaining Tbsp oil in a large skillet on medium high. Season chicken with ¼ tsp each salt and pepper and cook until golden brown, 8 to 10…

Clay mask and chilling not cutting it? When self-care and stress management aren’t enough, it might be time to confide in a loved one or seek out a pro if you have access and can afford it, Marques says. Low on funds? Thero.org lets you limit your search to providers who offer sliding-scale pricing (meaning they’re flexible with their fee, depending on your personal circumstances). If you’re seeking additional info, ask an expert for a list of self-help books with specific strategies, or look into publications from the American Psychological Association (search “recommended reading” on its site) to help you get through intense stuff. And be open to group therapy as a cheaper option, Dr. Gold says. It offers similar benefits (validating and normalizing your difficult feelings). Your ultimate goal:…

You thought the hardest part of the trip would be keeping your luggage under 50 pounds. So why are you two squabbling in the middle of the airport—before you’ve even left? Traveling with a new flame or an established partner can invite a plane cabin’s worth of pressure since you’ve got different habits, interests, pet peeves, and expectations. But there’s good news: When it comes to romance, vacationing couples are more satisfied in their relationships—and have better sex lives—than their stay-put counterparts, according to U.S. Travel Association research. So don’t just wing it. Whether this is your first jaunt as a duo or you and your S.O. have more passport stamps than cereal bowls, here’s the lowdown on navigating common pilgrimage pitfalls. Your First Overnight The tickets for a long…

1 CHECK YOURSELF Talking over others or commandeering presentations (accidentally or not) is never a good look. Make a list of the things you want to bring up during meetings, and stick to those points to stay on track. 2 STEER CLEAR OF GOSSIP You love to talk! And folks enjoy opening up to you. But a good rule of thumb: If there’s even one person in the office whom you wouldn’t want overhearing your convo, don’t have it there. Word spreads. 3 FILL SILENCE SMARTLY People look to you in awkward moments (awesome). Use those times to ask others how they’re doing instead of talking about yourself—they’ll appreciate your efforts at inclusion.…

Matt & Nat Vignelli Backpack The gorgeous vegan leather—with a lining made from recycled plastic bottles—is not only sustainably produced but also waterproof (score!). $165, mattandnat.com EDITOR FAVE GoRuck GR1 Backpack $295, goruck.com “I’ve worn my pack through snow and rain, and it’s still good as new. It stays flat against my back—zero swing or friction.”—Liz Plosser, WH editor-in-chief Caraa Studio Bag This do-everything tote converts from backpack to duffel to crossbody. It has two completely separate compartments to keep your laptop away from your gear. $495, caraasport.com Beis Gym Duffle Transparent material makes it a breeze to locate all your essentials. Bonus: The clear PVC is easy to wipe down and keep clean at all times (no stink). $73, beistravel.com Dagne Dover Landon Carryall WH editors swear by this…

Hoka One One Carbon X This lightweight shoe helps you fly through your strides, and the cushy midsole softens your landings. $180, hokaoneone.com ATHLETE FAVE On Cloud X $140, on-running.com “Designed for change of direction, impact, and traction, these are perfect for the gym, running, even golf.”—Andia Winslow, pro golfer, fitness coach Nike Free TR8 This shoe makes you feel as if you’re going barefoot, thanks to the stretchy and snug upper. But rubber pods in high-wear zones create optimal traction for jumping around. $100, nike.com Brooks Levitate 2 Score incredible cushion without feeling like you’re wearing bricks on your feet. Plus, the “DNA AMP” sole tech helps maximize your speed. $150, brooksrunning.com Nobull Moon Rock Trainer The grippy sole stands out among training shoes, since it allows you to…

6 A.M.–NOON The hormone cortisol (which affects sharpness) is released, blood pressure goes up, and you become alert. Most folks display their best reaction times and focus in this period—so it’s a great opp to work on big tasks. NOON–3 P.M. Many people experience a sleepy dip somewhere in here, so you may want to avoid scheduling important meetings or appointments during this window. 5 P.M.–8 P.M. Your joints and muscles are generally at their most flexible and lubed up by now, so you may be less likely to get hurt if you sweat during these hours. (This isn’t to say you have to stop working out at your preferred time if it’s outside this period, though.) 6 P.M.–MIDNIGHT Your blood pressure begins to decline, and eventually your body starts…

LEVAIN BAKERY OWNERS Pamela Weekes and Constance McDonald TAKE A CHANCE After meeting at a New York City pool in the 1980s, the two athletes began training for Ironman triathlons together. It was during a grueling bike ride that they decided to start a business—which led to the bakery now famous for its deliciously decadent cookies. FIND YOUR TRIBE “We’ve gotten up at 5 a.m. almost every day for 25 years—if we’re not going to the bakery, we’re going to the gym.” —PW “Our partnership is successful because we have the same values.” —CM “I think of food as a celebration—it’s such a great way to bring people together.”—CM JUST KEEP GOING “It takes time, perseverance, and work to achieve a goal—in a business or a race. But I don’t…

CARDIOLOGY Jennifer H. Mieres, MD Professor of cardiology, Zucker School of Medicine at Hofstra/Northwell; senior vice president, Center for Equity of Care, Northwell Health DERMATOLOGY Mona Gohara, MD Associate clinical professor, department of dermatology, Yale School of Medicine Ellen Marmur, MD Founder, Marmur Medical FERTILITY Sheeva Talebian, MD Fertility specialist and reproductive endocrinologist, CCRM New York FITNESS Ben Bruno, CFSC Certified functional strength coach and private trainer Betina Gozo, CFSC Certified functional strength coach; NASM corrective exercise specialist; Nike master trainer; creator of Women’s Health Woman’s Guide to Strength Training Sohee Lee, MS, CSCS Evidence-based fitness coach and certified sports nutritionist; author of Eat. Lift. Thrive. Stacy T. Sims, PhD Exercise physiologist; nutrition scientist; author of Roar: How to Match Your Food and Fitness to Your Female Physiology for Optimum…

I quickly decided on drawing a horse series for my room. Horses are my spirit animal. I grew up with them (these two are my mom’s), and I weirdly identify with all their moods: loving, excited, sassy, mysterious, standoffish. Every month, I treat myself to a few new supplies. When I walk into Michaels, I’m struck by a feeling of endless possibility—like, what am I going to create next? I have total control over the process…that’s rare. To get in the zone, I light a candle and put my phone in Do Not Disturb mode. I need Google to find a photo to sketch, but it’s refreshing to use technology for a real purpose rather than just mindlessly scrolling social media. Wanting to brighten up my room, I picked up…

Plucking at a random pimple is one thing. Repeatedly picking at an area of your skin—blemish, scab, or flaky ear—so it can’t heal? That’s another. It’s a type of body-focused repetitive behavior that can cause tissue damage, scarring, and infections. While it’s likely a compulsive (read: mental) habit, dry winter weather can make it worse. Cover go-to spots with bandages and slather on lotion to reduce triggers for picking, then focus on de-stressing activities (or consider a therapist) to combat the mental one. Source: Suzanne Mouton-Odum, PhD, clinical assistant professor of psychology at Baylor College of Medicine and cocreator of StopPicking.com, an online behavioral program…

GO FOR IT SWEET POTATO The low-cal veg is loaded with insoluble fiber to keep your pup full and his system running, er, smoothly. Just skip the buttery mash and marshmallow topping and opt for roasted taters. PEANUT BUTTER Rich in heart-healthy fat, PB is always a good option—for you and also for your pet. Treat him to a little lick of a spoon—the unsalted kind is best. LIMIT PORTIONS BREAD OR CRACKERS For many pups, wheat isn’t necessarily harmful, but it also doesn’t have real nutritional value. A piece of bread is probably fine; more than that is just excess cals. MEAT AND CHEESE Hello, fat. A bite of Swiss, turkey, chicken, salmon, ham, or beef is fine, but any more can lead to diarrhea. Remove all skin and…

Gone are the days of the cold, stark-white room and awkward paper gown for the breast-squishing exam known as the mammogram. At least, that’s the goal of Solis Mammography, a chain of clinics across the U.S. that’s turning the uncomfortable procedure into a more soothing experience, complete with plush robes, soft music, and goody bags (with snacks and adult coloring books, natch). Other facilities, like Washington’s Skyline Hospital and Texas’s Yoakum Community Hospital, are following suit, offering spa days and aromatherapy, respectively. Over 40 and overdue for a screening? (Only 65 percent of women get them on time, per the CDC.) Visit solismammo.com to find an Insta-worthy waiting room, or ask your gyno for a rec. Source: Srigouri Yalamanchili, MD, radiologist at Solis Mammography…

You could avoid the sun like a vampire and still not escape UV light’s pesky cousin: blue light, or HEV (high-energy visible) light. Emitted by smartphones, TVs, computers, and fluorescent bulbs, HEV light has a longer wavelength than UV rays, so it penetrates deeper into the dermis, creating free radicals. This means wrinkles, sagging, and spots, just from being at the office, says Howard Sobel, MD, a cosmetic dermatologist in NYC. Solutions here—and none of them involve a digital detox (phew!). Play Defense HEV light meets its match in potent antioxidants. “They neutralize free radicals, offset hyperpigmentation, and keep skin smooth,” says Dr. Sobel. Vitamin C is one of the best. Top it off with licochalcone A and glycyrrhetinic acid, found in Eucerin’s Sun Fluid Photoaging Control SPF 50 ($33,…

Up Your Brow Game TREATMENT MICROBLADING RESULTS LAST 1 TO 3 YEARS This semipermanent tattooing technique deposits color just under the skin in tiny hairlike strokes for fuller brows that won’t disappear with cleanser or sweat. GOOD TO KNOW “Look at pictures of an expert’s work to ensure you like their technique before committing,” says Piret Aava, a cosmetic tattoo specialist. A session will set you back an hour and $500 to $2,500, depending on where you go. Just don’t book an appointment before a beach vacay or marathon—you need to avoid swimming and direct sunlight for one week. Banish Dark Circles TREATMENT UNDEREYE FILLER RESULTS LAST 1 YEAR See your derm if you always look tired (even when you’re not). “The veins under your eyes can cast a blue…

1 THE UPPER This is the fabric that covers and holds your foot in place. Some are made with breathable mesh, which keeps feet cool; others use knit materials that can offer a more socklike feel. (Either way, be wary of too much decorative stitching on the upper—looks cute, but might cause blisters.) 2 LACES The ties that bind the upper to your foot can help personalize fit. Use the oft-overlooked top eyelet to shore up sneakers with too much wiggle room in the heel. 3 INSOLE The thin interior layer acts as a footbed. When choosing an insole, look at the shape of your foot (high arches?) and find something that fits its contours comfortably. If you think you need more support, ask a shoe pro about custom inserts.…

Forget fuzzy socks and candles: At-home DNA tests are poised to be one of the most popular holiday gifts of 2019. Direct-to-consumer genetic testing companies say their sales skyrocketed around the holidays last year—and third-party reports project that the market will only continue to grow, making for a $611 million industry in the next seven years. Even if you aren’t gifted a personal genomics kit, the odds that you’ve already used one (or will soon) are high: More than 26 million people have done an athome test, and researchers expect the number could increase to more than 100 million by 2021. These kits promise a lot more health info than older versions did, like insights on how you metabolize caffeine and your risks for issues such as breast cancer and…

On an average day, you’ve got to hit the gym, make lunches for the kids, work a full-time job, cook a healthy dinner, maintain your skin-care routine, and get to bed before you turn into a pumpkin. And when you add the infinite todos of the holiday season? Well, let’s just say there’s only so much your yoga breathing and meditation apps can do to help. Enter CBD, the superhero solution to calm your nerves and slash your stress. Or is it? Wait, what’s CBD? CBD, short for cannabidiol, is a compound found in the cannabis plant (yes, that cannabis) and can be extracted from either industrial hemp or marijuana. No, it won’t make you high (that’s what THC, from another part of the plant, does). Instead, it’s said to…

@samzawrites “Each calming calligraphy video functions as a friendly nudge, reminding me to take a deep breath before continuing to scroll or moving on to my next activity.”—Elizabeth (me!) @emotionalclub “This page puts a comedic spin on struggles—in a good way—and motivates me to put less pressure on myself to feel a certain way all the time.”—Abigail, Cleveland @nakedwithanxiety “Using both humor and candor, this account reminds me that I’m not alone in feeling particular anxieties.”—Phuong, New York City @otis_unleashed “I love how Otis’s owner can talk about her mental health in the captions of cute pup pics. It shows that this dialogue should be a normal part of daily life.”—Amanda, Washington, D.C.…

1 Keep a journal to record thoughts while you’re on the road. Not your style? Use the Journey app or create a private Instagram account where you can post pics with personal captions—you can refer back to them when you want to see your emotional progress or be reminded of your lightbulb moments. 2 If you’re going to want to socialize, book a women’s only getaway. “It’s the new solo travel,” says Van Dijk. Many retreats build in charity events, so you can do good (and feel better) while you’re there. Or hop on the Jetzy app to connect with fellow lone wolves. 3 Prioritize your safety—it’s so important when you’re traveling alone. Download an offline map app (try City Maps 2 Go), post social media content once you’ve arrived…

Lululemon Energy Bra Some sports bras are cute…others are supportive. This standout magically checks both boxes (and was the most recommended pick among trainers and WH editors!). $52, lululemon.com TRAINER FAVE Year of Ours Thermal Lily Bra $79, yearofours.com “This bra is ideal for new moms who have sensitivity from breastfeeding, since it’s nice and soft, plus reliable for any workout.”—Katrina Scott, personal trainer Alo Movement Bra Our fitness team was blown away by this bra’s second skin fit—featuring antimicrobial fabric—with plenty of coverage on the top, bottom, and sides of chest. $72, aloyoga.com Sweaty Betty Stamina Bra Seamless and fast-drying material means no chafing. We also love the breathable waffle detailing right where you need it most (goodbye, boob sweat). $50, sweatybetty.com Enell Sports Bra Highly recommended by trainers…

Garmin Vívoactive 4S We’re crushing hard on Vívoactive’s new features: on-screen workout demos, stress monitoring, and the ability to download music to your watch. $350, buy.garmin.com TRAINER FAVE Whoop Tracker $30/month, whoop.com “This is one of the most analytically accurate trackers! I love that it gives you a recovery score to determine how hard you should train the next day.”—Roxie Jones, personal trainer Apple Watch Series 5 The latest generation is the smartest yet, featuring “always on” technology so you can check your stats mid-plank without the screen going dark. From $399, apple.com Fitbit Versa 2 This smartwatch comes loaded with Amazon Alexa, Spotify, and Fitbit Pay (a first for the brand). Have no fear, it still offers lots of sweat-friendly apps too. $230, fitbit.com Suunto 5 G1 GPS Watch…

Athleta Lightning Tight in SuperSonic A leader in sustainable activewear, Athleta uses recycled nylon fabric, a high-performance, earth-friendly material durable enough for any type of workout. $98, athleta.gap.com ATHLETE FAVE Carbon38 High Rise Takara Leggings $109, carbon38.com “My body shape fluctuates due to my fight schedule, and these high-waisted leggings are fire—in both fit and performance—no matter what size I am!”—Heather Hardy, professional boxer/MMA fighter Lululemon Fast and Free Tight II The go-to pick for trainers and WH editors alike, each silky-smooth pair offers the perfect amount of compression and can endure any steamy Spin class or boxing workout. $128, lululemon.com On Running Pants With performance fabrics hand-selected from three different countries for insulation, UV protection, and weatherproofing, you’ll withstand all kinds of elements. $170, on-running.com Beyond Yoga Spacedye Legging…

GET YOUR FLU SHOT FIRST THING People who received a flu shot before 11:00 a.m. had much higher levels of sickness-fighting antibodies in their blood a month later, compared with people who got their shots at or after 3:00 p.m., a recent University of Birmingham study found. This may be because your immune cells produce the proteins that help build up resistance to the flu strains only at certain times of day, based on your body clock, Hurley explains. TIME YOUR MEDS Carla Finkielstein, PhD, an associate professor of biological sciences at Virginia Tech, has spent years studying how certain drugs and therapies act on various cancers, and whether time of day affects how therapies are administered. The answer is clear: yes. Why? The drugs target proteins in the body…

“This is a cutie on my countertop and a beast at making homemade herbal oil medleys. Garlic-infused olive oil over pasta? Heaven!” $350, shop.levooil.com @HYPEBREAST Jewelyn, Digital Designer “These balls are like a mobile deep-tissue massage. I take them everywhere I go to release all the knots I get from marathon training—no appointment needed.” $20, shop.rocktape.com @JENNIFER_NIED Jennifer, Contributing Writer “Deaf fitness instructor @youleanmeup’s advocacy for accessibility in workout classes and on fitness apps is major inspo.” @KRISCANN Kristin, Health Editor “Hidden inside these tiny swabs is a secret stash of makeup remover, perfect for fixing unruly eye makeup in a flash. A total travel must-have.” $8, meetalleyoop.com @KRISTINARODULFO Kristina, Beauty Director “This sporty-chic tote is machine washable and has breathable side panels—so it stays fresh even when I have…

Ube Cool Seeing violet take over your favorite desserts? Credit ube, a purple yam indigenous to the Philippines. Its high dose of anthocyanins—the antioxidants that create its vibrant hue—promotes a healthier heart and brain, research shows. And since it’s in the sweet-potato fam, you score some healthy carbs, fiber, and potassium too. Find ube at Whole Foods or Asian groceries, then throw ’em into your holiday casseroles or boil and bake into cookies or muffins. Be sure to save the purple water—it’s a natural dye that’ll prettify any foods you want to post on the ’gram.…

WHEN YOU WAKE UP WITH A STIFF NECK…TRY OPEN BOOK Lie on one side, keeping bottom leg straight and top leg bent; hold top knee down with bottom arm. Relaxing head, extend top arm away from body to other side, twisting torso to open chest toward ceiling as you slowly exhale. Do 10 to 15 times, then switch sides. WHEN YOUR SHOULDERS MAKE YOU FEEL LIKE A HUNCHBACK… TRY LEVATOR SCAP RELEASE Lie faceup on floor with two rubber therapy balls under tops of shoulders, close to neck. Bend knees until you can touch heels with fingers, then press up into a bridge position, lifting arms above head. Taking deep breaths, slowly sweep arms back and forth along floor, as if making a snow angel. Do 10 reps a few…

“Those extra 5 to 10 pounds you struggle to lose—that’s you living life. Your favorite memories, unforgettable trips, late-night pizza with your S.O. Embrace them.”—Amanda Conway, RDN 1 Find Your Inspo Don’t beat yourself up over your last indulgence. Instead, remind yourself why you want to eat healthy in the first place (having energy to play with your nephew, feeling confident in your NYE dress), so you create a sense of pride, not shame. “Everything else falls into place when you have that,” Conway says. 2 Eat Breakfast Skipping meals to make up for a lavish dinner will backfire—eating breakfast helps regulate energy and hunger levels throughout the day. And it’s harder to make smart choices if you’re ravenous. Start your a.m. with protein-rich foods, like Greek yogurt and trail…

The recent decriminalization of psilocybin mushrooms (ya know, ’shrooms) in Denver and Oakland could mean other places soon follow suit. That’s because a growing number of research facilities are finding medical benefits such as lowered anxiety following life-threatening diagnoses and reduced addiction to cigs and alcohol. Also in the works: studies of people with OCD, anorexia, and opioid addiction. “Psilocybin quiets the brain area that focuses on who we are and what we’re doing, which helps people let go of their individual identity and feel a sense of oneness with the world,” says psychiatrist George Greer, MD, president and cofounder of the Heffter Research Institute. “They come out of sessions feeling less worried about the small stuff.” Of course, he’s talking about folks who are doing psilocybin therapy in a…

POP AN NSAID This particular type of OTC anti-inflammatory (such as ibuprofen) helps block the production of prostaglandins. Try Advil or Motrin, and take it early—like, as soon as you start experiencing that achy feeling. PUMP UP YOUR ESTROGEN If you’re not already on birth control pills, you might want to consider it. You’ll need a prescription, but taking the Pill—one with estrogen and progesterone—prevents ovulation, balancing out hormones and relieving symptoms. MOVE AROUND Exercise helps everything (but you know that). Most people feel a boost of endorphins after their workout, causing that feel-good sensation in the brain. For period symptoms in particular, you’ll want something aerobic. This helps prevent water retention in your joints, nixing achiness. MONITOR YOUR DIET Drinking more coffee for energy or eating more junk food…

1. Cuffing Season A cuff makes any ponytail, high or low, more elegant, says Crystal Johnson, hairstylist and owner of BlondEmpire salon near Orlando. Apply a hair oil to make sweaty strands look intentional (it’s a trend!), and “secure with an elastic band to prevent flyaways,” she says. L. Erickson Cuff Ponytail Holder, $22, nordstrom.com 2. Elevated Elastics Swap a hair tie for a bow to make your look a little more yuletide and a little less yoga, at a savasana level of effort. Leave out some face-framing pieces to add a touch of elegance, or up the ante (literally) by placing the pony at the crown of your head. “The higher it is, the more you’ll see the bow,” says Johnson. Kitsch Bow Hair Ties, $12 for 5, mykitsch.com 3. Pinup…

Swap your foundation for BB cream with SPF and antioxidants. BareMinerals Complexion Rescue Radiant Protective Veil, $39, bareminerals.com Fight both HEV light and sunspots with this powerful, high-tech vitamin C serum. Revision Skincare C+ Correcting Complex 30%, $160, lovelyskin.com This formula features fermented extracts from microorganisms resistant to similar types of rays. Chantecaille Blue Light Protection Serum, $150, spacenk.com Antioxidant-rich red algae is the skin-saving superstar in this invisible SPF primer. Supergoop! Unseen Sunscreen, $32, sephora.com Free radical–killing ferulic acid and color-correcting phloretin make this serum worth its price tag. SkinCeuticals Phloretin CF, $166, dermstore.com…

PLAN YOUR NO-GUILT TRIP AT WESTIN.MARRIOTT.COM/WELLNESS. DAN WITH A PLAN No matter where Dan wakes up, he uses the morning to set the tone for his day: “I eat, train, and meditate to fuel my body for the adventures ahead. From workout equipment to flexible, nutritious breakfast options, Westin has everything I need to start my day off right.” “MY TRAVEL PHILOSOPHY IS ‘CONTROL THE CONTROLLABLE’—MAKE CHOICES THAT HELP YOU MAINTAIN YOUR HEALTHY ROUTINE. TRY TO SLEEP, MOVE, AND EAT LIKE YOU WOULD AT HOME.” FOR GOODNESS SAKE “I place huge importance on what we put into our bodies, and with the Eat Well Menu, Westin is doing the same,” Dan explains. “The Eat Well Menu uses responsibly sourced ingredients and does not compromise on taste. My number one rule…

Read the fine print. The brand should explain on its site in the terms and conditions section who will receive your results and for what purposes. It should also allow you to opt out of sharing if you want to. Scan for a protection plan. Check for proof that there are hacking safeguards in place. (Again, the site should spell this out on its privacy policy page. But if not, call customer service.) Understand “anonymous.” Some orgs share de-identified data, which means it’s stripped of your name, address, and other personal details. But it may be possible for external parties to reattach that info, FYI.…

CBDistillery PM Gummies A fruity (and vegan!) chew offers a mix of CBD and melatonin to help promote a healthier sleep cycle. $60, thecbdistillery.com Vybes Honey Crisp Apple Basil Best enjoyed cold, this überrefreshing elixir is the perfect post-commute sip. $96 for 12, idrinkvybes.com Weller Coconut Bites Editors agreed these treats are so tasty, they’d snack on ’em even without CBD. $15 for 3 packs of 5 bites, welleryou.com Chronic Candy Lemon Haze Lollipops These suckers are said to offer a dose of on-the-go calm. $10 for 5, chroniccandy.com…

On any given day, I can have a conversation with my sister exclusively in memes. We usually exchange pithy phrases like “OMG me,” “So real,” “Truuuee!” We’re millennials, after all. But the real stars of our Instagram direct messages are text-covered images that all speak to the same topic: anxiety. Or…stress. Or…both. One of my favorites: “Current stress level: Elizabeth James finding out that she’s going to be seeing Nick Parker after 11 years.” And the real kicker: “Hey, I like your personality. Thanks, it’s a disorder.” I was diagnosed with generalized anxiety disorder more than a decade ago. Today, it’s easy to engage in these meme-only back-and-forths about anxiety, but there are pros and cons to that. On one hand, people are talking so much about mental illness, which…

“I’M GIVING MYSELF PERMISSION TO UNPLUG.” —Jacqueline Andriakos, health director Every year, leading up to the holidays, I tell myself that I’m going to use the time with family to log off and cherish the moment. But somehow, the next thing I know, I’m scanning email or sitting with my cousins ruminating over those couple of tasks I should have wrapped up before taking off from work. Then I reenter my hectic life feeling unsatisfied because the holidays weren’t the head-clearing sanctuary I hype them up to be year after year. I get serious “post-holiday scaries,” if you will. So this season, I’m vowing to be easier on myself, remembering that it isn’t the end of the world if I have a to-do list to return to. While I’m back…

When my manager at my first writing job (a foodie mag) asked to speak with me one-on-one, I spent the next 24 hours agonizing over everything I might have done wrong and what I could be doing better. But when we finally sat down together at a trendy coffee shop, she was all smiles. “You’ve been doing so well, Aryelle,” she began. My heart rate finally started to slow. “I just wanted to check in and make sure you’re truly happy here.” I assured her I was. “The rest of the team can’t really tell. You’re so quiet and you rarely smile, and some of us have taken that to mean you don’t really want to work here.” I easily unpacked what she was saying—it wasn’t the first time I’d…

Adidas RPT-01 While most of its competitors use leather, this over-ear pair features sweatproof mesh, so it doesn’t stay all damp and stanky post workout. $169, adidasheadphones.com TRAINER FAVE i.am+ buttons $39, amazon.com “I’ve tried dozens of headphones, and these have the highest quality sound. Plus, they look like cute jewelry in my ears.”—Lacey Stone, personal trainer Beats Solo 3 These wireless noise canceling headphones, with cushioned ear cups that stay put during strength training, are universally beloved by pros. $200, beatsbydre.com Jaybird Vista Lightweight, 100 percent sweatproof, and equipped with three sizes of interchangeable silicone ear gels for an impeccable no slip fit. What’s not to love? $180, jaybirdsport.com Apple AirPods You see them everywhere for a reason. Their smart-tech automatically pauses tunes when you take them out of…

Levi’s Trucker Jacket with Jacquard This smart jacket features sensors woven into the cuff that can be programmed to, say, drop a pin on your location with a single tap when linked to an app on your phone. $198, levi.com Eddie Bauer IgniteLite Stretch Reversible Jacket Perfect for winter workouts (down to -5 degrees), this durable jacket battles the elements and excess body heat while keeping you warm. $199, eddiebauer.com Backcountry Wolverine Cirque Jacket Stay warm without overheating, thanks to strategic insulation around the core—and breathable back and underarm panels. $230, backcountry.com Arc’teryx Norvan Insulated Hoody Thanks to the unique full-coverage hood and collar, you won’t need a hat or scarf during extra blustery conditions. $399, arcteryx.com EDITOR FAVE The North Face Futurelight Flight Jacket $280, thenorthface.com “Nannospinning tech—tiny holes…

TO-DO You think about food waste, but what about clothing waste? Reduce your fashion footprint with eco-friendly duds that will last a lifetime. BEST BASICS Only thing better than chill’n in organic undies? Feeling snug in a puffer made using renewable energy. NEW HUES No toxic chemicals were used to give this organic silk dress its vibrant orange tint. In fact, the color for the dye comes exclusively from natural sources: pine nuts, spinach, coffee, eucalyptus, onion skins, and chestnuts. Okay, who’s hungry? beauty tip For a braid that’s tight yet textured, try Aveda Texture Tonic ($26, aveda.com). MAKING CONNECTIONS To ensure those who sewed your cozy pullover benefit from your purchase, opt for pieces that are Fair Trade Certified. The label behind the fleece worn here sends a portion…