Innholdsfortegnelse for May 2021 i Women's Health

Welcome to the Adventures Issue. There was admittedly some wishful wanderlust thinking involved when the WH editorial team dreamed up this theme a full year ago. @lizplosser Entrenched in pandemic life, each of us dutifully donned our masks, avoided crowds, and limited travel in our collective desire to help flatten the curve. (Fast-forward to spring, and here we still are, but with hope on the horizon!) But the truth is, we found safe ways to reimagine travel when the world felt oh-so small. We discovered adventure in our backyards and neighborhoods, and on road trips, by exploring paths in nearby parks and learning to sweat in snowshoes and cross-country skis for the first time. We climbed up newfound trails in our home states that felt almost as epic as trekking…

Through books like Super Attractor and You Are the Guru, self-proclaimed “spirit junkie” Gabby Bernstein inspires women to pursue their dreams—while never losing sight of her own. “I teach and practice the method of focusing on small right actions to get toward a bigger goal,” she says. “When you add them up, your goals become effortless.” A few such small right actions Gabby is concentrating on now: What’s On My Vision Board My podcast Dear Gabby at number one on the Apple Charts, a stage in front of a live audience (speaking is my art and it’s been too long since I did this), and the beach—I’m so ready to travel and sit by the water. THE SLEEP ACCESSORY THAT CHANGED MY Z’S I cannot live without my Chili Ooler sleep…

Same old squats getting snoozy? Say hello to your leg day shake-up: the lateral squat, which puts emphasis on your quads, inner thighs, glute medius muscles (think side butt), hamstrings, and calves. It’s lower-body work from all the angles. THE STEPS 1. Stand with feet wider than hips, knees and toes pointing forward. 2. Keeping left leg straight, shift weight into right heel, push hips back, and bend right knee until thigh is parallel to floor. Keep hands in fists in front of chest. 3. Press through right foot to reverse movement and return to start. 4. Repeat on other side. Do three sets of 10 to 12 reps on each side. HOT TIP! Perform a few sets to warm up before lower-body workouts or combine weighted lateral squats with…

SOCIALCLUBPLAY The creative sequences set to dance music on this streaming platform are so enjoyable that you’ll forget you’re actually exercising. Seriously. $20/month, socialclubny.com TRAINING WITH T Tatiana Lampa, CPT, is the type of trainer you want holding your hand when you start a new fitness journey: Her progressive workout plans are beginner-friendly and easy to follow. $20/month, trainingwitht.com BY SJ SoulCycle master instructor Samantha Jade is here to be your exercise hype woman via her own app. Her Pilatesinspired mat classes are game (and body!) changers. $30/month, sjadenyc.com HEAD TO WOMENSHEALTHMAG.COM/FITTECHAWARDS FOR A FULL LIST OF WINNERS.…

Over the past few years, as I’ve grown more interested in cutting back on meat, I’ve bought tofu a handful of times in an effort to get on the bandwagon. But no matter how I prepare it, I always end up with a waterlogged sponge. Anyone else? Needless to say, it was not appealing. However, blinded by determination, I once again found myself with a block of tofu in my shopping basket recently. This time, though, I wasn’t messing around. Before I even opened the product at home, I shot one of my go-to nutrition experts, dietitian Alex Caspero, RD, coauthor of The Plant-Based Baby & Toddler, an email that pretty much screamed HELP. She quickly identified a prep step I usually skipped, which was sabotaging me from the start.…

With so much focus on the gut microbiome, it’s easy to forget about your mouth, but that, too, has an ecosystem of teeny-tiny bacteria (over 700 species!) keeping it healthy. “The oral microbiome is the second-largest microbial community in the body,” says Gerry Curatola, DDS, a New York City–based holistic dentist. (Your digestive system is numero uno.) The impressive organisms regulate inflammation in your mouth, strengthen teeth, and carry cell-nourishing oxygen to your gums. Like the ones in your gut, these need TLC to thrive. That’s why Dr. Curatola recommends nixing alcohol-containing mouthwash, which makes your mouth acidic and kills critters that call it home. For extra credit, cut back on refined carbs and sugar; they have the same effect.…

When I’m super revved up emotionally, like after a stressful day, it’s difficult for me to relax and bring myself back to square one. At times, these feelings make me too tired and irritable for sex. (Ugh!) That’s why I was keen to try libido boosters. These little pills contain cannabinoids such as THC and CBD, combined with other herbal aphrodisiacs that make you calm and, well, horny. I popped two in my mouth after dinner one night and waited for them to work their magic. After about an hour, I felt serene, like all my stressors had been washed away. And I actually had the headspace for sexual desire. It turns out I wasn’t just imagining it, either. Substances like these could make you feel more amorous, says psychiatrist…

BEST FOR…LEVELING UP YOUR SELF-LOVE She Matters Wellness ▶ You matter. Say it loud (even if just to yourself) with this box featuring a variety of products—facial masks, candles—all from brands owned by women of color. From $30, shemattersby boxedin.com BEST FOR…GUIDING YOUR GROWTH TheraBox ▶ Each month, this therapistcurated kit suggests a research-inspired therapeutic activity you should try, like journaling (FYI: journal included), and includes six to eight other self-care products, like aromatherapy, skin soothers, and other goodies. $35 per box, mytherabox.com BEST FOR…LOOKING OUTSIDE YOURSELF Earthlove ▶ Self-care meets sustainability in this ecoconscious box featuring full-size natural shampoos, essential oils, and facial spritzes. Plus, each delivery supports an environmental nonprofit, so you can rest easy knowing you’ve done good for the Earth too. $60 per box, earthlove.co…

My mornings are always different. Some days I wake up at 2 a.m. to go climbing, and other days I don’t have anything until the afternoon. But I try to keep certain things constant. One of these is coffee. My boyfriend, Adrian, BREWMASTER usually gets up first and makes me an AeroPress or an Americano with a little bit of cream. I drink that in bed while cuddling with my rescue dog, Cat FURRY FRIEND (she’s a Catahoula Leopard Dog mix). Next, I work out. I supplement my climbing-specific workouts with cross-training, which in the spring and summer means trail running around Lake Tahoe. I’ll log six or seven miles with Cat, then have breakfast. I like to mix up my meals. I’ll do pancakes, 1 or an egg and avocado on a tortilla,…

BEST Dry Shampoo No matter how many washes you skip, this dry shampoo keeps hair far from flat with its oil-soaking cornstarch, maranta, and arrowroot. 1. Odele Dry Shampoo, $12, target.com BEST Blow-Dryer This blow-dryer senses your hair’s moisture level and auto-adjusts the heat and airflow for fast drying without excessive damage. Um, can you say “genius”? 2. Tineco Moda One, $299, amazon.com BEST Heat Protector Your hair will look as chic as this bottle once heat-activated polymers work magic to strengthen strands. 3. R+Co Bleu Smooth & Seal Blow-Dry Mist, $77, neimanmarcus.com BEST Hair Mask Quench your mane with a botanical mask that delivers healthier hair. Pro tip: Just add steam for a bonus jolt of nourishment. 4. Bomba Curls Forbidden Hair Mask, $28, nordstrom.com BEST Detangler Oat milk doesn’t just belong in…

Crush a workout, conquer the world—right? A good sweat makes us feel all the things: unstoppable, sexy, strong. But, as with Netflix dramas and fiberfilled veggies, too much of a good thing applies to your fit routine. When the satisfaction of a workout pushes you to do more and more, you might run into trouble, says WH Next Fitness Star and entrepreneur Emily Schromm, CPT, who learned firsthand after trying to go level 100 in her daily workouts while building a business. “No matter how much I [trained], I couldn’t see muscle definition,” she says. Which leads us to an inconvenient truth: Though we tend to associate it solely with feel-good endorphins, exercise—especially high-intensity or endurance training—triggers a stress response in our bodies, spiking fight-or-flight hormones like cortisol, says Stacy…

When you start seeing results (like visible muscle tone) again, congrats. You’re likely back in balance. That doesn’t mean you should jump right back into beast mode, though. These guardrails will keep your routine just stressful enough that your body stays on its toes—without being run into the ground. Master the Max Out No matter how badass you feel, stick to three highintensity (think 90 percent effort) training days per week, max, and schedule 48 hours of rest between them, Sims says. On the other days, keep your effort level below 50 percent. Work in Blocks Cycling your training between blocks of pushing hard and going easy can also burnout-proof your routine. How it might work: “For two weeks, focus on highintensity sessions—and then, for a week, focus on recovery…

Mushroom and Beef Blended Burger With Shaved Asparagus Salad TOTAL: 30 MIN SERVES: 4 ½ small red onion, thinly sliced2 Tbsp fresh lemon juice Salt and pepper2 Tbsp plain yogurt2 Tbsp Dijon mustard8 oz cremini mushrooms12 oz lean ground beef½ tsp olive oil1 large bunch jumbo asparagus, peeled into ribbons½ cup fresh dill sprigs½ cup fresh mint leaves4 buns, toasted1 ½ cups arugula 1. In a large bowl, toss onion with lemon juice and ¼ tsp each salt and pepper. In a small bowl, stir together yogurt and mustard until combined. Set both aside. 2. In a food processor, pulse mushrooms until finely chopped; mix with beef and ½ tsp each salt and pepper. Form mixture into four 4-inchwide patties. 3. In a large nonstick skillet on medium, cook patties…

My can’t-live-without-it wellness splurge? Massage. As an avid exerciser, I try not to skimp on recovery, even in our hands-off world. So I took a cue from star trainers on my Insta feed and shelled out for a percussion massager. These power drill–resembling devices such as the Theragun and Hypervolt are said to help reduce soreness and release tension by working your muscles with a little more oomph than other tools, like a foam roller. So are percussion massagers *really* the gold standard they’re made out to be? What I’ve heard, versus what the pros say… They relieve kinks and soreness. THAT’S A YES. The theory is that the pressure from the massage motion increases blood circulation in the muscles and in turn reduces swelling, which can help nix aches,…

You’re not alone if you hear the word boundaries and think of basketball and tennis courts rather than strategic lines you sketch to protect yourself. In fact, the concept is likely not even on your mind right now as you’re busy, you know, doing life: Women log 2.6 times more unpaid domestic and emotional work than men and spend three hours longer on childcare per week, according to the Bureau of Labor Statistics’ American Time Use Survey. And that was pre-pandemic. The coronavirus made it all worse, “heightening existing issues in society like the unequal distribution of labor in the home,” says psychologist Cathy Sullivan-Windt, PhD, owner of New Connections Counseling Center in Baltimore. It’s not just mamas who are struggling. We’ve all been affected by the blurred lines between…

“There’s So Much to Explore in Your State” Carolina Ayala, Houston @cayalagram “My husband and I were going to go to Hawaii, New York, and Europe in 2020. When the pandemic canceled those plans, I searched Instagram hashtags for unique places that were close to us. We ended up going on a getaway near Navasota, Texas, one hour away, where there are dozens of sunflower fields. That trip inspired me to dig up more local gems, like a 65-foot replica of the Eiffel Tower with a red cowboy hat in Paris, Texas. We went and saw it and discovered that the town had an Italian fountain in the main square. It was a happy coincidence to still get a taste of Europe! I’ve realized that you just have to open…

8 7 After spending nearly all of last year in my small apartment, I was determined to log as much nature time as possible during my end-of-year trip to Aspen to visit my childhood friend Kris. Over the last weekend of my stay, we set out on a nine-mile hike to a remote hot spring in the Maroon Bells-Snowmass Wilderness. We trekked at a steady incline for six hours, then reached the spring and flung off our clothes for a much-needed soak. As we relaxed, our gear and shoes turned into frozen, unwearable bricks without our body heat. It was about 20 degrees, and the temperature was dropping rapidly. We panicked for a few minutes (we didn’t have any camping gear) and decided our best move was to stay in…

I’ve climbed mountains, swum with sharks, and raced in Formula One cars, but this past year has presented a new kind of challenge. With no thrills to anticipate, I’ve been kind of… bored. And restless. And then ashamed, because I know it’s a privilege to be bored and restless. Still, I can’t help it: I crave that adrenaline rush, which is hard to come by when inside. But absolutely not impossible! To get my fix, I planned a long weekend of in-home adventures—and here’s how it went. To expand my horizons… I slept outside in only a sleeping bag. Sleeping outdoors isn’t that adventurous (at least for me). But without a tent? That’s new. On Saturday night, I brought a sleeping bag up to my roof to sleep under the…

Even fish naysayers should stock up on cans, tubes, or bags of these creatures because, promise, they don’t add any fishiness. Say what?! Instead, when used as the base of a soup or pasta sauce, the little swimmers offer umami—a savory taste—that turns any meal into a satisfying dish. Kim suggests buying dried or Italian salt- or oil-packed anchovies to upgrade basic dishes into ones with layers of flavor. (In other words, ordinary dinners become complex and exciting with the addition of a single ’chovy.) Plus, they’re a solid source of vitamin B12—clutch for energy.…

The zesty orange root known for its antiinflammatory properties is something Compton’s been cooking with since her childhood on St. Lucia. “Adding turmeric to any curry dish instantly gives an almost pepperlike spice,” she says. To prep a vibrant yellow bowl of earthy, flavorful rice, use a spoon to scrape away the peel, then thinly slice the orange flesh or grate it. Sauté those pieces in a little oil, add 1 cup of white rice and 1? cups water, bring to a boil, then simmer, covered, on low for 15 minutes and let stand for 10. Big bonus: Turmeric can aid digestion and soothe an upset stomach, according to a study in BioMed Central Systematic Reviews. What an all-around champ!…

In 2016, Alexi achieved her wildest dream: running the 10,000 meters in the Rio Olympics. But after that epic high, an unshakable low crept in. Instead of slowing down, Alexi sped up to a 120-mile-a-week training program in an effort to keep her growing mental woes at bay. It didn’t work. She started losing sleep, logging only an hour a night. Then came the injuries—a torn hamstring and a fractured bone in her back. Alexi knew her body was trying to tell her something, but she didn’t listen. Her mom died by suicide when Alexi was 4, and she feared a similar fate. Finally, after a nudge from her father, she sought help and was diagnosed with severe clinical depression. “I wish I’d known that your brain could get injured…

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 Joshua Zeichner, MD Director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City 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 Lauren Kanski, CPT NASM-certified personal trainer; functional strength and conditioning specialist; kettlebell skills specialist Sohee Lee, MS, CSCS Evidence-based fitness coach…

1 Establish a ritual. Coffee is part of my writing routine. When I sit down at my desk in the morning with a mug by my side, my brain knows it’s time to write. I’ve published eight books so far, and every new chapter begins with a sip of coffee. Settle on a ritual that gets you motivated, write it down, and commit to it. 2 Be uninterruptible. This is the best advice I’ve ever received for clearing blocks of time and removing obstacles, courtesy of my friend, memoirist Dani Shapiro: Decide what time you’re going to do something and add it to your calendar. Turn off your phone. Get childcare or any other necessary support at that time if possible so you can be truly unbothered by distractions. 3…

Satisfy your travel desires with some of the most beautiful (virtual) settings on the planet. Cardio lovers can run or bike through New Zealand, Patagonia, and Hawaii using iFit, the software you’ll find on Nordic-Track bikes and treads. Meanwhile, Supernatural, a cool new gamified fitness experience (available via the Oculus headset), transports your body-weight moves to Ethiopian volcanoes or the ruins of Machu Picchu. And getting sweaty with a view—even a digital one—comes with legit body benefits. Looking at a pretty setting on a screen can keep your feet from dragging, says an International Journal of Stress Management study, which means you may wanna sweat longer, harder, and more often. If virtual reality makes you woozy or you prefer to keep workouts low-tech, just deck out your space with favorite…

• QUINOA FLOUR Chances are, you already know how nutritious this grain is (it’s one of the few plantbased complete proteins!), and the flour version is no different. Try using half allpurpose flour and half quinoa flour to ease into it…or with baked desserts, go all the way and sub it completely. • GREEN BANANA FLOUR Before you ask, no, it won’t make your breads and cakes taste like bananas…that much. It’s made from ground green banana skins and flesh that have a lower sugar content than the riper kind, and the banana-y taste is minimized during the cooking process. Grab that soluble fiber, which is clutch for digestion, with this one. • OAT FLOUR Made from ground oats, this flour has the same benefits as your morning bowl. We’re…

Few things are as satisfying as digging your freshly filed nails into a torturous bug bite (amirite?). But pull back the claws! Rubbing is less damaging to the skin, while still providing itch relief. The reason you’ll scratch to the point of mild pain is because “we’re unable to feel pain and itch at the same time…and pain trumps itch,” says dermatologist Elyse Love, MD. Rubbing, however, is the gentlest action that kick-starts those ahhh feels, erasing the annoying tickle without harming your flesh. Just don’t rub too roughly or excessively; simply use soft pressure for a few seconds. And if your skin situation requires more attention, take an over-the-counter antihistamine (such as loratadine) or apply a cool compress to your prickly parts.…

If you know a Gemini who’s convinced their soulmate is a Libra, they’re not part of a fringe group of astrology lovers: More and more peeps are considering zodiac signs when dating. The app Bumble even reported that users who included their sun signs saw a 60 percent jump in matches. Why? Because we’re relational creatures, says relationship coach Maryanne Comaroto, PhD, author of Hindsight. “Astrology is one of the many maps we have to explore our compatibility,” she says. Plus, navigating the unknowns of being single, for some, brings on feelings of loneliness. Consulting an ancient practice can calm you down—literally. One major thing you should keep in mind before comparing birth charts, though: Don’t be too quick to judge. Before writing off an Aries because one did you…

The latest TikTok trend isn’t a new dance—it’s all about turning your hopes into reality. Known as the 369 manifestation method, it involves writing down your desires (in the present tense, as though you’ve already achieved them: I’m proud I ran a marathon) three times in the morning, six times in the afternoon, and nine times at night. Spelling something out over and over focuses your thoughts and convinces you that your goals can become reality, says Juliette Kristine Conner, a manifestation coach. Indeed, writing notes (the old-school way, not on a laptop!) forces you to be more mindful about your intention, according to a Psychological Science study. Details matter, so set your scene first: Switch off the TV, turn down the tunes, and get in the zone. Then put…

Even if you’re a pro at catching Zs at home, taking the show on the road (no matter where that might lead) is a different story. Anxiety, excitement, and a new setting make your brain more alert, a recipe for restlessness. “In a stressful situation like this, chemicals that make you more vigilant, like cortisol and dopamine, rise,” says Chris Winter, MD, owner of the Charlottesville Neurology and Sleep Medicine clinic and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. “Good for avoiding predators and threats, bad for trying to get some rest.” In the coziest of Airbnbs? Still, someone else’s home can be unpredictable, no matter how many messages you’ve exchanged with the hosts. The best solution: Religiously re-create your at-home routine.…

Your Motivation Is MIA A big tip-off that you’re pushing past your edge? Feeling more dread than excitement about moving your body, Sims says. When exercise stops being fun, consider it a cue to cut back or opt for something restorative, like yoga, or pure joy, such as a walk in nature. You’re Harder-HIIT Than Usual If you do get yourself in motion, you’ll notice you can’t work at your usual intensity and everything just feels harder. Look out for a higher heart rate (put that Apple watch or Fitbit to a good, different use, checking your tracker for recovery needs rather than motivation to ramp up) or more shortness of breath than usual, Sims suggests. You’re Easily Annoyed Another clear (but surprising!) indicator that you’re overdoing it with exercise…

WHY WE LOVE IT The real question: What don’t we heart about single-arm wheelbarrows? The low-impact move combines the upper-body benefits of a pushup with the bonus of shoulder mobility work. “They help improve posture, stability, and core strength,” says Kristie Larson, CPT. Typically performed from a high plank, this knees-down variation is great for newbies. Just be warned: “It’s sneakily challenging,” Larson says. “Only go as far as you can while still engaging your abs.” Two ways to tell you’ve passed your limit? Your hips lift or your lower back arches, she says. So check your form and focus on gliding toward those gains! HOW TO DO IT 1 Start in a kneeling plank with legs together, arms extended, and wrists under shoulders, palms flat on top of sliders.…

I’ve been a chronic insomniac since my mid-20s. It started in grad school when, despite my efforts to maintain gold-star sleep hygiene, I’d go several nights in a row getting far below the recommended minimum. And yet somehow I’d remain functional the following days. Now, in my 40s, amid the most harrowing viral menace since 1918, my inability to sleep has reached new levels due to…well, you can guess. While there’s nothing lonelier than not being able to join in when everyone else settles down for the night, I find a twisted solace in the fact that I’m so not alone, especially now. Pre-COVID, the CDC identified sleep deprivation as a threat to national health, with a third of U.S. adults failing to get the suggested number of hours per…

Welcome to the hiking, picnicking, and stargazing renaissance. With more time spent indoors and air travel less accessible than ever, exploring nature in your own backyard and within driving distance (safely!) has become a coping strategy for many. In fact, national parks like Yellowstone and Grand Teton reported record numbers of visitors in the months they were open in 2020. It makes sense: Spending as little as 10 to 20 minutes in a natural setting can lower cortisol levels, decrease blood pressure, and even improve attention span, a review in Frontiers in Psychology found. Nature can also make you a lot more joyful. When 286 people were asked to rate their loneliness and happiness levels three times a day for 21 days, they reported higher emotional well-being when—you guessed it!—they…

If adventure used to look like boarding a plane to a new city, traveling halfway around the world to climb a mountain, or scuba diving in the Caribbean, then wild guess: You’ve felt extra stir-crazy recently. Of course, the pandemic reality hit home more than a year ago, and at press time, Americans still can’t go to Europe, Australia, and several other countries. Even once official restrictions are lifted, it’ll take a beat for us to start moving freely again. But the reality is that our definition of the word has needed a little rethink for a while. Finding a thrill doesn’t have to mean a far-off excursion; at a basic level, “adventure means getting away from the stressors of day-to-day life and engaging in an exciting activity without distractions,” says…

1. PLAN AHEAD Browse state and local gov websites to check that your goal destination is welcoming visitors. Then peep the American Hotel & Lodging Association Safe Stay guidelines (ahla.com) as well. 2. ON THE ROAD Your car will be your home base, so load it up with hand sanitizer, masks, food, and water to minimize your stops. Bring at least one KN95 mask for each day and consider double-masking. 3. APRÈS OUTING Toss your clothes in the laundry and schedule a COVID-19 PCR test in three to five days. Self-quarantine until you get that negative result. Sources: Jessica Malaty Rivera, science communications lead for the COVID Tracking Project; Anita Gupta, MD, Johns Hopkins…

When I sold my second novel, The Herd, based only on the premise (a mystery set in an allfemale coworking space!) and a few chapters, my editor informed me I’d need to submit a first draft in—gulp—four months. I promptly freaked out and chained myself to my desk. Just one problem: I’d already booked an ambitious beach trip to Fiji for the exact center of that writing period (pre-COVID, of course). I was nervous to take a break, but something wild happened when I gave my laptop a rest: Like magic, I had the answers to so many plot problems that had been stymieing me. Ideas cropped up like dandelions, and I couldn’t jot down solutions fast enough. With the meditative drumbeat of waves crashing against the shore and cheery…

Fun fact: Aromatics—combos of herbs and veggies—make plates shine. So Chauhan blends “equal amounts fresh ginger and garlic with a splash of water.” This rich and slightly spicy combo is a star base for her coziest of comfort foods, khichdi, a savory porridge made with rice and lentils. And for Chauhan, grilled kebabs and chilis can’t exist without this zesty paste. This is also all it takes to upgrade a pork or beef marinade. Try it!…

Growing up, Mistry would find full ice cube trays of frozen brown liquid in their mom’s fridge. “I didn’t know what tamarind was, and I was curious—what are these?” This ingredient is now a staple in Mistry’s cooking. Rather than buying premade paste, they recommend making it from scratch using block tamarind (you can find it at Asian and Indian markets or order it online). How to: Boil in enough water to cover the block, then strain to remove seeds and produce a pulp (which freezes well, of course!), ideal for adding a tart flavor to dishes. You can think of it as a citrus swap: Spread onto salmon or chicken as a glaze before broiling to add an acidic bite.…

I’ve never been much of a full-meal eater; I’ve always been a snacker. That preference was only magnified during the past year. While working at home, my snack habit went from manageable to major and started to feel a little out of control. So I began working with nutrition expert Shana Minei Spence, RDN (@thenutritiontea), to figure out how to have a healthier relationship with food. I initially asked Shana for help with bloating, as it feels as if my stomach fills with air between morning and noon. In fact, when I look at this photo, I just see bloat. (Much as I hate to admit that, I want to be transparent about my struggles—the great thoughts and the negative ones.) But what I discovered is that her advice would…

Bike Bonus If your commute is starting to look more like an actual commute (not just a trek from one room to another), take the opportunity to turn it into an adventure on two wheels every so often: Switching to a bike (or walking) just once a week can significantly cut down on carbon emissions, according to a study in Global Environmental Change. Intimidated? Mark the cycling day on your cal, so you’re committed. Off you ride!…

Hiking is a fire cardio workout by itself, but a pair of trekking poles will help you reach new heights. Walking with these fancy sticks will make the effort feel easier, substantially reduce strain on your joints, and improve balance, according to a review in Wilderness & Environmental Medicine. Just a few li’l benefits! Grab a choice pair here. 1. Leki Vario Carbon Poles are stable, secure, and oh-so-comfy thanks to extended handles and women-specific sizing. From $200, leki.com 2. Black Diamond Trail Cork Poles are up for adventure through all seasons, with natural cork grips and interchangeable tips. $110, blackdiamondequipment.com 3. Cascade Mountain Tech Aluminum Folding Trekking Poles are adjustable, durable, and easy on your budget. $40, cascademountaintech.com 4. REI Co-op Trailbreak Trekking Poles have adaptable aluminum shafts to…

APPLEGATE ORGANICS UNCURED TURKEY HOT DOGS For a lean poultry option, this is seasoned with cardamom, coriander, and ginger. Delightful! 365 ORGANIC UNCURED BEEF HOT DOGS Most similar to a traditional dog, these franks have a short list of ingredients, the main one literally being organic beef. No mystery meat here, friends. UPTON’S NATURALS UPDOG Vegans and vegetarians will love this pick that’s made of seitan and contains 20 grams (!) of protein. It also has an authentic texture: not too firm, not too soft. Juuust right. BILINSKI SPICY ITALIAN WITH RED PEPPER These flavorful (we’re talking serious Italian oomph) chicken-based sausages are perf for those who steer clear of beef. Source: Marissa Meshulam, RD, MPM Nutrition…

▶ Golde’s mission is to make superfoods super accessible through affordable drink blends (30 servings for about $30). The cacaoturmeric-coconut mix is like a creamy tea with extra antioxidants. And who doesn’t want that? golde.co ▶ Homebody was developed by former bakers Rebecca Grammer-Ybarra and Christy Grammer, who were burned out and in need of selfcare. Their CBD bath mixes feature skin-soothing oils and calming aromatherapy. Not your basic Epsom salts, people! homebodyworld.com ▶ Plantmade’s vegan supplements—multivitamins, protein powder—were formulated with the community in mind. The daily vitamin is meant to address nutritional deficiencies in BIPOC folks, like lower levels of folate and iron, which can lead to anemia. plantmadeco.com ▶ The Honey Pot Company’s Bea Dixon created this fem-care system when she was struggling with bacterial vaginosis. The brand…

The pandemic has had a ton of trickle-down effects, including this one: Before 2020, one in five teens couldn’t afford period products, and when public sources of free tampons and pads, like schools and other facilities, shut their doors, this number got worse. Since COVID-19 appeared, one in four people of menstruating age have found it harder to manage their periods, says a survey from WASH United, World Association of Girl Guides and Girl Scouts, and UNICEF. Do your part: Encourage your rep to vote for the Good Samaritan Menstrual Product Act, which would allow more period products to be donated to and distributed by nonprofit orgs. And buy tampons and pads from Cora, which uses a percentage of its profits to donate pads all over the world. Or grab…

If your Netflix is filled with postapocalyptic worlds, zombies, and alien-invasion films, you may have been better prepared for the unpredictability of our current world. Really. Immersing yourself in these frightening fictional flicks builds resilience, according to a new Personality and Individual Differences study. And the spooky sets don’t need to send you spiraling into nightmares to work their magic. “Something that scares you a bit, but not too much, is best,” says Coltan Scrivner, a PhD candidate at the University of Chicago and lead author of the study. Why it works: While you’re watching (under the blanket counts), you can feel fear in a safe, entertaining setting sans consequences, which basically trains you for *other* IRL situations.…

Bath & Body Works Aromatherapy Lavender + Vanilla Pillow & Body Mist If you loved B&BW’s sprays and lotions growing up (and, tbh, still do!), you can expect sweet slumber from this mist. $13.50, bathand bodyworks.com MYK Silk Luxury Silk Eye Mask Nixing little bits of light with a sleep mask means any room or setting will be more restful. Pick up this silk one for an ultra-luxe feel. $40, myksilk.com Yogasleep Rohm Travel Sound Machine Small enough to throw into your bag, this powerful, disk-size white noise machine will mask any late-night horn honks. $30, amazon.com Dēp Slēpwear Long Sleeve Hoodie 2.0 Made of sweatwicking fabric to keep you cool, this hoodie also features an integrated sleep mask. Pair with earplugs, if needed. $99, depslepwear.com 78% of people said…

BEST Body Scrub Soft as white sand, this body scrub contains crushed cupuaçu seeds and sugar crystals to create silky smoothness. 1. Sol de Janeiro Bum Bum Body Scrub, $42, sephora.com BEST Body Tool Ideal for gliding over tense muscles after a long run, this rose quartz recovery tool improves circulation and helps you relaaaax. 2. Jenny Patinkin Rose On Rose Body Roller, $125, credobeauty.com BEST Body Butter Bid bye-bye to soreness with a whipped body butter containing 200 milligrams of CBD to help you unwind. 3. Happy Dance All Over CBD Body Butter + CBD, $30, doahappydance.com BEST Deodorant This 48-hour odor protection deo comes in a super-sleek, stainless steel, refillable unit. So cute! Dove 0% Aluminum Refillable Deodorant, $15, target.com BEST Bodywash Vitamin C–rich amla protects against environmental damage in this fresh…

BEST Toothbrush The aluminum brush handle lasts a lifetime (for real), so all you have to do is replace the head quarterly. Eco-love! Colgate Keep Manual Toothbrush, $10, target.com BEST Toothpaste Plaque and coffee marks are no match for this fluoride-free, minty foaming toothpaste. Burst Natural Toothpaste, $10, burstoralcare.com BEST Mouthwash Besides its chic container, this mouthwash formula is quadruple-concentrated (just add water!) and slays bad breath fast. Quip Mouthwash Starter Kit, from $20, walmart.com BEST Whitening Product Hydrogen carbonate calcium is what actively dissolves stains for a longer-lasting, brighter smile. (No sticky paste here.) Spotlight Oral Care Teeth Whitening Pen, $20, ulta.com…

Here’s some tough love for our high performers (we’re right there with ya): If you’re firing on all cylinders and noticing the opposite of the results you’re after, you’re probably already in a burnout phase, and it can take two weeks to three months to bounce back, Sims says. Your next move depends on where on the fatigue spectrum you fall, your personal fitness goals, and how willing to shift gears you are—but these tactics will help anyone rebound. TURN DOWN THE INTENSITY First things first: Ease up on any of your HIIT, hardcore cardio, and CrossFit-style workouts, all of which demand cortisol, according to Schromm. “You have to give yourself permission to take it from 100 percent to 60 percent,” she says. That way, you can transition from a…

Whip up this salad to eat your greens…and bright pinks. Recipe, page 57 The veggie is a good source of antioxidants, like anthocyanins, that help balance blood pressure and fight inflammation. Scored some rhubarb in your CSA box but stumped about what to do with it? (Been there!) This produce hits its peak between April and June and is known for a puckering punch that stands up in all sorts of meals. We’ve got recipes that’ll help you savor it from a.m. to p.m. So consider this the official end of those Hmm, what should I do with this? musings.… Roasted Rhubarb With Maple and Spices TOTAL: 40 MIN SERVES: 4 ⅓ cup pure maple syrup (not amber)½ vanilla bean1 1-inch piece fresh ginger, sliced into 4 pieces2 whole star…

If you’ve ever fought with your sleep, you’ve likely heard of cognitive behavioral therapy–insomnia (CBT-I), the gold standard for treating acute or chronic insomnia. Up to 80 percent effective, according to some studies, the therapeutic intervention lays out strict guidelines for conquering sleep problems, like going to sleep and waking at consistent times, and using your bed for sleep and sex only. Thing is, for some, CBT-I is a rigid plan that can be difficult to implement. That’s why Nicole Moshfegh, PsyD, proposes a lesser-known alternative called acceptance and commitment therapy (ACT). ACT’s approach to insomnia starts with totally surrendering to the possibility of yet another sleepless night. It takes superhuman strength at first, but it’s a skill you can improve upon with a regular mindfulness practice, which builds your…

The first question I asked my oncologist after learning I had cancer in 2013 was “Can I still cover the Olympics in Sochi?” I didn’t want cancer to take anything away from me, so we figured out a schedule to accommodate my trip and ramped up my treatments when I got back. To briefly rewind, I was diagnosed with stage 2 invasive breast cancer at the age of 40, following a live mammogram on Good Morning America. I discovered I had two malignant tumors in my right breast and the cancer had already spread to my lymph nodes. I underwent a double mastectomy and eight rounds of all-consuming and exhausting chemotherapy. On the one-year anniversary of my diagnosis, I felt overwhelmed with the significance of it all, so I decided…

As soon as we heard “Avalanche!” my husband, Jeff, and I jumped into action, snowboarding down the slope to rescue a buried target. My heart was racing. This adrena-line-charged event was in stark contrast to our working at a shared desk for the better part of a year. Days had blurred together, and to be honest, we’d started to annoy each other. (Why must the table shake with each keystroke?) Cabin fever prompted us to sign up for the safety course at Bluebird Backcountry in Colorado. I expected to leave with a better handle on SOS situations, but surprisingly, I came away with a fresh perspective on my husband as well. “You see yourself and your partner in a new light when you develop skills,” says Chloe Carmichael, PhD, a…

IN YOUR LOVE LIFE… Teamwork forces you to think differently, so if your partner wants spontaneity and you’d prefer one-onone time, plan a sexy game night. Best of both! AT WORK… You need to be in chill mode to develop innovative ideas, so take mini breaks, ideally a few short ones totaling an hour—like three 20-minute breathers. IN YOUR WORKOUT… Revamp a routine with small changes you can stick to. Running vibe stale? Pencil in 10 minutes of weights or a dance break after every sesh.…

There’s more to seasoning than just salt and pepper. Kanan relies on this dried berry—also an antioxidant powerhouse—for a variety of sweet and savory dishes. “It adds a unique lemony acidity,” she says. “I use it most with fruit to make a quick jam, or in any vinaigrette.” Never had it before? Pick up a jar of dried ground sumac and mix with a little salt to sprinkle on sliced tomatoes or to season roasted cashews for a special snack. Or try your hand at Kanan’s favorite dinner: “a coconut-milk potato soup with a ton of fresh herbs, chili oil, and a sprinkle of sumac.”…