Innholdsfortegnelse for October 2016 i Women's Health

They say you’re a true New Yorker after you’ve been here for 10 years. I’m going on 19—but by birth and coming-of-age, I’m a Missourian. In 1998, I was working as a copy editor at a local newspaper there when I announced I was moving to New York City to break into the world of national magazines. My boss “joked” about my job prospects (or lack thereof). How could I—with no experience in Manhattan, no connections to big media companies, no fancy internships to my name—possibly make it, his mocking tone inferred. His lack of con.dence in my ability to achieve the goals I’d set for myself still astounds me. I knew I had big ambitions. But I also knew I was willing to put in the time and hard…

YOGA I lose my chill state right after class. Anything I can do to prolong the calm? A Try to have a buffer of at least 30 minutes before your next to-do, since it's tougher to stay relaxed if you go straight from the mat to, say, a work meeting. But regardless of your schedule, how you respond to situations is more important for stress reduction than whatever's happening around you. Self-awareness is the ultimate point of yoga, so when tension rises, take a deep breath and think, I choose how I respond, instead of reacting automatically with • frustration. Like plank pose, the more you do it, the stronger you'll get. Beauty How bad is it to work out in makeup? I want to look good in my race…

Eff the flu. No, really: A new study in the journal Nature Medicine found that activating the brain's reward system could potentially enhance immunity. And few things tickle that pleasure center better than sex, experts say. To get the biggest bang, delay your big O. "The brain's reward region is activated most during the minutes when you're anticipating an orgasm, so the longer you're craving a climax, the more immunity benefits you may see," says psychologist and sex expert Brandy Engler, Ph.D. A fun way to do just that: Go down on each other, stopping before you peak each time, suggests Engler. The longer you can play the don't-finish game, the less sick days you may both be taking. HOW SAFE IS IT? Cleaning the Shower Naked Yep, this is…

Once a week, mimic the form on the floor using the hollow position: Lie on your back, cross your ankles, and raise your legs and head a few inches as you bring your elbows to your sides (as if gripping a bar at your chest). Hold for 10 seconds. Twice a week, build your pulling power with TRX rows. Make them tougher by walking your feet right under the anchor. The shift puts you in a less upright bottom position, increasing the distance you have to lift up your body. Three times a week, practice holding your weight on the bar with negative pullups: Jump up and grab the bar, bending your arms so that your chin is above it, then try to lower yourself into a dead hang as…

It's a most inconvenient truth: Our modern lifestyles are rough on the planet, and it shows (been outside lately?). No wonder that sustainability— living in a way that ensures we leave the planet in better shape than when we arrived—is trending. And not just among passionate scientists, or Al Gore: A recent report showed that more than 50 percent of U.S. millennials believe we need to consider the environmental impact of our daily lives. Beauty companies are listening; many are no longer reducing the green convo to whether a product is natural or organic. They're paying attention to every single way their ingredient sourcing and manufacturing processes affect you and the earth. Since these new waters can be murky and hard to navigate, we asked sustainability experts to really explain…

What's stopping you from trekking up a gnarly mountain or swooshing down a ski slope? Fear, says a host of research. A fear of injury, sure, but also a fear of being judged and not immediately acing the sport in question. "Women tend to worry much more than men about competency when trying something new," says Kristen Dieffenbach, Ph.D., a cycling coach and an associate professor of athletic coaching education at West Virginia University. "They have what I call a Superwoman expectation: If they do something, first time or not, they better be really good at it. Any perceived incompetence is demotivating." And that's a shame because learning an adventure sport comes with a ton of benefits. It rewires your brain so that it can better control your movements, helping…

POKEMON NO! One reason you may need these tips: You’ve been joining too many of those Pokémon Go mobs at 2 a.m. Experts say the light exposure and mental engagement can keep you from clocking seven to nine hours nightly. Switch it off—Charizard will be there in the morning. 1 Throw open the curtains at 7 a.m. There’s legitimacy to the adage “rise and shine”: Getting some sunlight first thing sends a strong wake-up signal to your brain’s internal clock, lifting mood and decreasing drowsiness. A light therapy box can supply a similar perk on dreary days; bask about two feet from its glow for 20 to 30 minutes. Try Philips GoLite Blu Energy Light ($100, amazon.com). 2 Freeze your butt off. End your shower with a two-minute blast of…

What do energy bars, desserts, and even water have in common? They're all being spiked with protein. It's clearly this decade's nutrient superstar, credited with spurring weight loss and building muscle mass. And it's not just paleo followers. Women in their twenties and thirties are now ingesting an average of more than 75 grams a day—nearly two-thirds higher than the U.S. Department of Agriculture's (USDA) recommendation of 46 grams. And some recent research has linked excessive levels of protein to some pretty scary health problems, including vitamin deficiencies and even cancer. It's enough to make a cavewoman throw in her loincloth. But the protein story is more complicated than those numbers suggest. For instance, when and how you're getting your quota of the nutrient may be as important as the…

Contacting the dead to solve your love issues sounds woo-woo, out there—y'know, beyond. But more people than ever are doing just that. Not only do most of us believe in paranormal activity (73 percent, according to one Gallup survey), but one in seven Americans are now visiting fortune tellers or psychics. And TV shows featuring clairvoyants, such as Hollywood Medium, are hugely popular. No matter the spiritual table, though, love (or the lack thereof) is the most popular topic. Consider that MaryAnn DiMarco—a psychic medium in New York and author of the forthcoming book Believe, Ask, Act—has a two-year waiting list. During her face-to-face reading, in which you reveal only your first name, DiMarco picks up on your energy and starts receiving messages—via symbols (see "I Saw the Sign," page…

Before Karlie Kloss was a supermodel with 34 Vogue covers, or a charitable cookie baker, or a tech entrepreneur, or one of Time's 100 Most Influential People, she was just a tall kid from St. Louis taking road trips with the fam. "My parents and my sisters would all pile in our van for a 20-hour ride to Disney World, and we'd listen to these Rich Dad, Poor Dad books on tape that my dad played," she says. The personal-finance series shared parables of the author's "rich dad"—his best friend's father, an eighth-grade dropout and self-made millionaire—and his "poor dad," his actual father, a highly educated man plagued with money problems. "It ignited a new way of looking at opportunities. I began thinking, Why not?" she says. Sure that author…

U.S. Olympic fencer Ibtihaj Muhammad is one of the best fencers out there (ranked eighth in the world), but at the Olympics this summer, the buzz was as much about her wardrobe as her saber: She made history as the first American woman to compete while wearing a hijab, a traditional Muslim head scarf. For the New Jersey–born Ibtihaj, it was a step in her lifelong effort to inform people about her race and religion, in this turbulent time for both. “People will ask me, ‘Do you speak English? Where’s your family really from?’ And you want to say, ‘I’m telling you I’m American. What else can I do, draw blood for you right here?’” Instead, Ibtihaj responds “with love and kindness,” but also with unflinching honesty. In Rio, she…

Everyday heroes, represent! Our inaugural “Ultimate Game Changer” contest aimed to find women who’ve been doing incredibly noble tasks to empower others. You voted on the finalists and now, we’ve crowned the winner! The words fashion and fighter aren’t usually paired on the average résumé. Then again, Emily Núñez Cavness is hardly average. The Denver-based U.S. Army Officer grew up in a military family. She’s parachuted from planes, served in Afghanistan, worked as the first female intelligence officer in the 10th Special Forces Group, and she was one of the first 100 women to try out for the infamously rigorous Ranger School (which required, in addition to shaving her head, marching with a rucksack filled with up to 120 pounds). But she also was raised with a deep love of…

1 FRONT (OR GOBLET) SQUAT Best for: Long Torso More upper body means you’re more likely to lean forward as you lower down. Holding a weight in front of you forces you to shift your own weight back (so you don’t fall over). It distributes the load equally between your glutes and hamstrings and your quads, making it a go-to among professionals. 2 BOX SQUAT Best for: Short Legs Squatting to sit on the edge of a box or bench can ease you into a deeper stance than your legs will allow, and eliminate fear of injury. (The bench is there to support you.) 3 BANDED SQUAT Best for: Knee Valgus Placing a looped resistance band around your thighs encourages you to assume a more parallel position. As the band…

ANTHROPOLOGY HELEN FISHER, PH.D. Research professoranc member of the Center for Human Evolutionary Studies. Rutgers University; author Why Him ? Why Her? Find in g Real Love by Understanding Your Personality Type CARDIOLOGY MAJA ZARIC, M.D. Interventional cardiology, peripheral arterial anc venous disease director. _enox Hill Hospital, New York City CAREER AMANDA STEINBERG Founder and CEO. DailyWorth.com DERMATOLOGY FRANCESCA J. FUSCO, M.D. Assistant clinical professor of dermatology, Icahn Schoo of Medicine at Mount Sinai ENTREPRENEURSHIP JENNIFER WALSH Entrepreneur; consultant; and founder of multiple lifestyle brands EXERCISE SCIENCE RACHEL COSGROVE, C.S.C.S. Certified strength and conditioning specialist; owner Results Fitness, Santa Clarita. California; author, The Female Bo dy Breakthrough CASSANDRA FORSYTHE, PH.D., R.D. Exercise physiologist; author The New Rules of Lifting for Women and Women's Health Perfect Body Diet HEIDI POWELL Certified…

SKIN IS IN It's prime kiwi season, and you shouldn't fear the fuzz: Eating this vitamin C-rich fruit with the skin doubles your fiber to four grams and eliminates the hot mess of having to carve it with a spoon. What's it taste like? A bit sweet, a touch tart, and slightly more textured than a peach. To ensure the ripest pick, press the outside of the kiwi with your thumb; if there's a little give, you've got yourself a fresh one. Sources: Keri Glassman, R.D., Women’s Health nutrition advisor; Rebecca Scritchfield, R.D., spokesperson for kiwi grower Zespri…

Oh, itty-bitty ones, we coo at your W Lilliputian adorableness and bow / down to your larger-than-life skills! I Glov Quick Treat ($5, glov.me) is a microfiber sleeve that slips onto a finger to remove stubborn eyeliner in one swipe (plus! plays a finger puppet in a pinch). Sephora Collection Confetti Mini Sponges ($12, sephora.com) let us blend makeup in the trickiest places, from Cupid's bow to undereyes. And we could never forget the macaron-size Foreo Play ($39, foreo.com)—it sloughs off dead skin cells and dirt and lasts for 100 uses. Buddies: Never grow up, 'k? MAKE ME BLUSH Press pause on that contouring tutorial: The quickest, easiest way to gets culpted cheeks istoad justy our blush, says makeup artist Katey Denno. Here, her top tips for different faceshapes. 1.…

INDOORS More Intensity Without natural distractions that are annoying (gah, wind) or cool (what a view!), you can laser-focus on your routine, allowing you to maintain your level of ferocity. Better Results Increased intensity brings greater physiological changes, as in more fat loss and a stronger cardiovascular system. Are We Done Yet? There's not much stimulation to keep you motivated on the treadmill—though endorphins, in any setting, do help. OUTDOORS Reduced Stress Studies show people have less anxiety after exercising alfresco. Green spaces are inherently calming, giving your antsy mind a rest. + Stick-to-it-iveness That soothing feeling? It's pretty addictive. If you're starting a new program, begin outside to lock down the habit—then take it indoors when temps plummet. Ugh, Rain. You have to prepare yourself for unexpected variables that…

1. TOUCH UP ANYWHERE AMIKA MOVOS WIRELESS STYLER This ionic iron delivers waves or pin-straight strands, no strings— | cords, rather—attached. It's powered for up to 30 minutes by a chargeable lithium battery; our tester even used it on the subway! Crucially, the portability doesn't cut back on the efficiency: "I looked like I'd spent the typical 20 minutes fixing my hair in my bathroom," she says. Only 35 strangers knew otherwise. $150, sephora.com 2 DETANGLE AND SMOOTH CURLS AT ONCE HEAD KANDYHAIR STRAIGHTENING BRUSH Other brush-iron duos have narrow bristles that snag on curly textures. (Ironic, since those with this hair type benefit most from the tech—they need to detangle before ironing to get a smooth result.) This puppy's are widely spaced. The base heats to 450°F to straighten;…

The myth It dictates your period. The theory: The menstrual and lunar cycles are similar in length, and one study found nearly 30 percent of women got their period around the full moon. Cue The Twilight Zone music. The truth: Further research showed zero connection between moon phases and your flow—which makes sense, because otherwise we'd all get our periods at the same time! The real trigger? Hormonal changes. Unsolved period mysteries do still exist though, like why cycles can differ so much (21 to 35 days) from one woman to the next. Doo-doo-doo-doo... The myth Pregnant ladies are more likely to pop. The theory: Ob-gyns joke that more babies make an entrance when the moon is full—and in some ancient cultures, the moon was a fertility symbol. (Come to…

Nearly half of Americans blame hormones for their weight problems, and rightly so. The rising and falling levels of these chemical messengers control your appetite, cravings, where your body stores fat, and more—rendering them critical players in diet success (and failure). As scientists make cutting-edge discoveries (is spexin the new leptin?!), we're learning more every day about how these gremlins operate. And once you understand their natural behaviors, you can make them your allies. << Cortisol a.k.a. Ms. Hangry NATIVE HABITAT: The adrenal glands, located on top of your kidneys. BEHAVIOR IN THE WILD: Can go feral in the presence of stress. or when you feel threatened—even if only because a jerk cut you off in traffic—providing a burst of energy so you can react. Once the danger has passed,…

1 TeUussomethingmost | people don't know about you. I can pretty much balance anything—on my nose, on my foot, on my hand, on my finger. A chair, a bike, you name it, I'll do it. 2 what'sthebestthing you've learned from a past relationship? That you can hold on to things, but at the end of the day, you have to ^ live your life and not hold grudges, Life is too short for that stuff. 3 Are you a fan of PDA? No, not at all. Look, when you really like somebody, that kind of goes out the window. But even around friends and stuff, I think you ke ep that for the bedroom or behind closed doors. Especially at the beginning of the relationship, you've got to be cautious…

What happens after you’re named the first African American principal dancer for the American Ballet Theater? You take flight as the lead in Swan Lake, you launch a clothing line for dancers of all body types, you create a Barbie cut from your curves. Basically, you never stop. The 33-year-old ballerina talks to WH about mold breaking and history making. On ensuring more diversity in ballet: “We should allow the ballerina to evolve as our view of what an athlete is, what an artist is, and what beauty is evolves. Not everyone should have to look the same. It should start at the base of training. Accepting more diversity then would allow a more varied pool of dancers for professional companies to choose from. It should no longer be an…

She’s been called “the best political voice on late-night television.” Not the best female political voice, but the best voice. And her show’s name, Full Frontal with Samantha Bee, can be taken quite literally: The satirist consistently puts crucial women’s issues front and center. Do her reports go viral? Hell, yes. Does she give a crap if they do? Only if they overturn tired old thinking—and maybe an archaic law. Let’s celebrate her most fearless moments…so far. #MoreToCome Last Summer Before the show aired, Samantha assembled a rarity in late-night: a diverse team of writers and talent (50 percent female, 30 percent nonwhite) through a partially blind application process. “We asked people to pitch stories that were interesting to them rather than what they thought would be interesting to me,”…

#MEATLESSMONDAY There's a month for everything these days. October? National Vegetarian Month. Time to step up your peas-and-carrots game with our meat-free meal inspo, Mondays on our Instagram. PRETTY SPOOKY Trick-or-treating with the kids? Don't be a no-costume lame-o! Check out our Snapchat (womenshealthmag) all month long to learn how to create cool, creepy Halloween makeup looks. End a Dry Spell See the five main reasons otherwise happy and healthy couples start skipping sex— and find out how to break a streak—at WomensHealth Mag.com. GOT 18 MINUTES? GET FIT. Trainer Idalis Velazquez shows you how to torch fat and sculpt all over with WHS new DVD made for busy women (like you!). Scoop up a copy at Allinl8.com. KARLIE KLOSS ON... How her workouts banish stress, and the importance of…

1. 1 TBSP NUT BUTTER ( 95 CALORIES ) Grind almonds, cashews, a n d peanuts and you'll fill up your t u m w i t h heart-healthy f a t s and up to f o u r grams of protein. 2. CUPFAT - FREE GREEK YOGURT ( 65 CALORIES ) ( 65 CALORIES ) This d a i r y darling adds density and about 10 percent of your recommended daily c a l c i um quota. 3. SMALL FROZENBANANA ( 89 CALORIES Three grams of fiber help w a r d off hunger pangs. The frozen flesh, even when blended, creates a heartier finish. 4.2 TBS PHEMPSEEDS (90 CALORIES ) They offer a n u t t y taste and a balanced dose of omega-3…

WH: What is the Depressed Cake Shop, exactly? Van Galder: It's a grassroots organization that helps professional and home bakers set up bake sales in their area to raise money for mental health charities. Anyone can pop up a cake shop—we have about three per month worldwide— but the baked goods must have an element of gray in them to represent the cloud that mental health issues cast over our world. We list upcoming pop-ups—Portsmouth, New Hampshire; Austin; and Seattle hold annual 1 events—and offer support for organizers on our website, depressedcakeshop.com. WH: What inspired you to get involved? Van Galder: My father suffered from depression and psychosis, and I loved the idea of using something celebratory, like cake, to promote the message that mental illness is nothing to be…

“Early detection saves lives.” This mantra—the crux of countless public service announcements and awareness campaigns—is as encouraging as it is empowering. To protect yourself from cancer, get screened. It seems like common sense, really, since early-stage cancers are usually more treatable than those found later. Unfortunately, it’s becoming clear that it’s much more complex than that. Take mammography. If 10,000 women get screened every year starting at age 40, five of them will be saved from dying of breast cancer in the next decade. Which is amazing. So amazing, in fact, that it feels like heresy to point out what happens to the other 9,995. But that tally is equally significant. About 6,000 will be called back for additional testing for a “false positive,” something that looks like cancer but…

TABLE FOR TWO Adrianna [left]: I started my blog to share the simple things that have made my life fuller and happier. Why did you write Scratch? Maria [right]: To show that anyone can cook, that it's fun, and that you'll feel good eating the food you make. A: As you know, the number of people who love to cook has been on a slow but steady decline. Will your book help to change that? M: I hope so. The truth is that the best foods and recipes are usually really simple. For years I was embarrassed by the simplicity of my own cooking. Now I'm coming out of the closet and saying, "Yes, you too can cook delicious, easy things—and it doesn't have to look perfect, either!" A: I…

BEFORE 248jbs AFTER 139 lbs As a child, sweets were CHRISTEN FREIWALD's kryptonite. Even after a full meal, she could polish off eight fudge cookies the size of her palm. Her mother rarely cooked, so Christen and her sisters turned to microwavable foods. As a size 14 in her freshman year of high school, Christen felt overweight for her 5'6" frame, but crushing shyness kept her from playing sports. That lifestyle continued in college, where she relied on fast food and drank four sodas daily. By 2012, at age 24, she weighed 248 pounds and had her gall bladder removed due to gallstones brought on, in part, by her cholesterol-heavy diet. Christen knew even more severe health issues could arise if she didn't change her habits. February 2013 Cutting sugary…

“I think love is fluid, and so is ATTRACTION. It doesn’t matter what gender you are—love is LOVE.” From substance abuse to mental health issues, the 24-year-old singer embraces her struggles for what they are: human. And now, she’s advocating that no one should have to apologize for their sexuality either. For Demi, the only path toward mutual acceptance is an open one. “I can be sick as a dog and throwing up between songs and I will not cancel a show,” Demi Lovato tells WH. Her one and only exception came this past April, when she nixed her concerts in North Carolina to protest the state’s controversial HB2 law, which dictates pre-op transgender individuals must use the bathroom corresponding to their birth gender. “It’s important to take a stand…

Since the age of 13, Bethany Hamilton has been known as “that shark-attack girl.” You know, the one whose arm was bitten off while surfing in Kauai, Hawaii. But that was 2003, and this is 2016. And make no mistake, Bethany is a grown-ass woman and a bomb-ass professional surfer. This May, she crushed it at the World Surf League’s Fiji Women’s Pro—beating six-time world champion Stephanie Gilmore and the top-ranked female surfer in the world, Tyler Wright, to finish in third place. As a mere wild-card pick (a.k.a. the underdog), no less. “I believed in my ability going into the event, but I also knew that I was the lowest seed,” she says about her big win. “I just went into it being positive and thinking about what I…

What is the biggest obstacle you’ve faced running for president, and how did you overcome it? Well, for starters, the pace of a presidential campaign is nonstop! You have to stay focused on what matters most. Every time I sit down with people and hear what’s on their minds, it reminds me why I’m running in the first place. And the truth is, in the heat of a campaign, in a culture that rewards brevity and clever phrases on social media, it can be really tempting to give simple answers to complex problems. That’s never been my style. If you go to my website, you’ll see that I’ve laid out detailed plans to take on the challenges we face. I’ll admit they can be a little “wonky.” But I have…

Many pros use the squat to assess a client’s body before a workout. “It reveals practically everything,” says Kyle Dobbs, personal training manager at the Wright Fit gym in NYC. “Everything” includes your physical history (traumas, chronic pains), current daily routine (how often you sit, stand, walk, stretch, run, and exercise), and strengths and weaknesses (muscular imbalances). Drop into a basic bodyweight squat and check your own form for these common concerns. Knees Collapse In Once you’ve lowered into position, your knees cave in so they align closer to your big toes than the middle of your feet. It’s a condition called valgus, and it can be both the cause and effect of knee pain and is sometimes linked to, oof, ACL injuries. The Cause: Some experts blame tight hips—from…