Innholdsfortegnelse for January - February 2016 i Women's Health

Are you #WHStrong? Join our community on Instagram. Like you, we make resolutions every year. Ours for 2016? Eat more veggies (page 89), master weight lifting (page 124)—and, most important, motivate and inspire you, dear readers. To make sure we’re always upping our game, we asked in a recent survey what you like and don’t like seeing on our covers. Three words that topped your favorites list? Toned. Strong. Sexy. This thrills me, because these epitomize all that Women’s Health is, and what we strive to do: help you become the best version of yourself. Now, where we need to improve… You told us you don’t love the words shrink and diet, and we’re happy to say we kicked those to the cover curb ourselves over the past year. But…

What’s in Constance Wu’s Workout Bag? The star of ABC’s hit show Fresh Off the 1 Boat runs four to seven miles most days, but she also throws yoga classes and ab moves into the mix because, well, “I’ve been trying to get a six-pack for years!” Keep it simple like Constance does with the Hailey Tote ($82, lesportsac.com), and find the other goods she can’t work out without at WomensHealth Mag.com/Celeb WorkoutBag. Street Style: Fitness Edition KATHERINE KERRICK, 29 Fitness instructor and writer in New York City “I like to perk up the traditional NYC black ‘uniform’ by staying neutral but also playing with print, texture, and fabric—the perfect way to brighten up wintry city streets!” says Katherine, who teaches Pilates fusion classes at SLT. Look hot in the…

Snap Out of It! Snapchat: The land of naked selfies...and mindfulness? A new study from the University of Michigan found that the app promotes a better mood, likely because its short-lived messages encourage sharing and viewing in the moment, says lead study author Joseph Bayer. So we asked Pedram, the Urban Monk, for other unexpected ways to stay present. • Take a bathroom breather. Locking yourself in a stall can be a private moment to take a few calming breaths. • Say “Hey, girl” to Mother Nature. Shimmy up to the nearest window to feel the warmth of the sun on your skin. Focusing on the real-time sensation will get you out of your head. • Work it out. Do 10 to 15 lunges, pushups, or kettlebell swings. It’s “active”…

Source: Trinh Le, R.D., food and nutrition editor for calorie-counting site MyFitnessPal.com It’s Raining Resolutions! Committing to a “dry January”—i.e., a month without carb-heavy booze, like beer—can help you drop more than three pounds, new research out of the U.K. shows. Can’t abstain? Cutting one of these indulgences packs an even bigger weight-loss punch. Fried Fare Crispy stuff like tortilla chips and french fries is not just bad for your waistline. It’s tougher for your body to digest too (bloat, blah-ness, boo!). If you heart fried food, nixing it for 30 days can help you lose up to five pounds in a month, says nutritionist Keri Glassman, R.D. Sweets You could shed three lbs in a month just by ditching your morning muffin (yes, most muffins = dessert)—five pounds if…

FIRST STOP INDONESIA LOCAL TREND: RICE AS SKIN SMOOTHER Rice is a staple here—and not just for the diet. “We have a tradition of using rice to make lulur, which means ‘exfoliating paste,’” says Pangesti Bernardus, WH Indonesia editor-in-chief. “As a formal ritual, it’s done 40 days before a wedding.” At a spa, the traditional Javanese lulur—a yellowish-brown paste with a spicy floral scent—is smeared all over the body. “Once the paste is dry, it is gently rubbed off to slough away dead cells,” says Bernardus. COPY IT: Get out your mortar and pestle, girl: “The lulur paste is made from a blend of finely milled rice, nuts, turmeric root, ginger, cinnamon, and sandalwood powder, and ground together with a little water,” says Bernardus. Or make it easy: Rice scrubs now…

TECHNIQUE #1 PICKLE ’EM. An easy vinegar soak transforms even the blandest crisper-drawer wallflower (cough, celery) into a zesty treat—and may help balance blood sugar levels. QUICK FRIDGE PICKLES Fill a glass quart jar with green beans or peeled and halved celery ribs or carrots. In a saucepan, bring ½ cup white vinegar, ½ cup water, 1 Tbsp maple syrup, 2 tsp sea salt, ¼ tsp celery seeds, and ¼ tsp ground turmeric to a simmer. Pour over veggies to cover, and cool to room temperature. Screw on lid and refrigerate for 12 to 24 hours. They’ll keep in the fridge for up to 3 weeks. MAKES 4 SERVINGS Per serving: Up to 31 cal, 0 g fat, 9 g carbs, 6 g sugar, 700 mg sodium, 2 g fiber, 1…

This year’s most hyped timepiece isn’t another new Apple product. It’s free, it dates back millennia, and you already own it. We’re talking about your internal body clock—the one that regulates all your behavior (e.g., when you sleep, wake, eat, digest) from deep inside your brain. Now chronobiology, the study of this bundle of 20,000 nerve cells, is shedding light on how closely your master clock is tied to health, disease, and, yep, weight loss. So far, evidence suggests your inner ticktock may have an even bigger influence on your size than your metabolism or how many calories you consume. The more fine-tuned your natural rhythms, the easier it’ll be to drop a few. Trouble is, your clock can be thrown off by the wrong foods, wonky sleep, or stress…

WEEKENDS “I do lots of stuff without Oscar, my husband of seven years, on the weekends: brunch with friends, hiking with my niece, or going to a coffee shop by myself. Alone time helps me recharge. And he loves recording music. It’s so attractive to me that he has his own passions—that’s one of the things that made me fall in love with him. And it helps us not take our time with each other for granted.” —Bethany Gumper, 35, Portland, Oregon EXPERT SAYS: Establishing “separateness” is a crucial part of any lasting relationship, says Michael Gurian, author of Lessons of Lifelong Intimacy: Building a Stronger Marriage Without Losing Yourself. Why? You’ll probably irritate the hell out of each other if you spend every waking moment together. And you may…

FLIP THE BIRD The world is chock-full of annoyingness you can’t command—cue the Serenity Prayer—but you do have a choice about how to respond. “Even if you can’t control your negativity, you can keep it from controlling you,” says Knight. Let your fingers do the talking.…

Chai Latte East meets West: A tribal-print sweater in a duster length feels like a wearable blanket, while subtly ombréd shades of spice liven up American classics. Polo Ralph Lauren sweater coat, $1,298, polo.ralphlauren.com; H&M Studio sweater, $70, hm.com; Citizen of Humanity pants, $298, citizensofhumanity.com; Emu Australia shoes, $120, emuaustralia.com; Brixton beanie, $24, brixton.com; Oliver Peoples sunglasses, $450, oliverpeoples.com; Calvin Klein scarf, $58, macys.com; Etienne Aigner bag, $295, etienneaigner.com Black Coffee Not a stitch of pretension to be found here. Just comfort (the hoodie), speed (the topknot), and the perfect amount of badassery (the bomber). Boom. Cockpit USA bomber, $1,095, cockpitusa.com; Sanctuary Clothing sweater, $139, sanctuaryclothing.com; Adidas StellaSport hoodie, $120, adidas.com; Lauren Moshi sweatpants, $174, laurenmoshi.com THE BUZZ ABOUT...NITRO As in nitrogen. Stored in a pressurized keg and served from…

ONE CRUCIAL QUESTION, THREE EXPERT OPINIONS What are you most looking forward to in 2016? ANTHROPOLOGY HELEN FISHER, PH.D. Research professor and member of the Center for Human Evolutionary Studies, Rutgers University; author, Why Him? Why Her? Finding Real Love by Understanding Your Personality Type CARDIOLOGY MAJA ZARIC, M.D. Interventional cardiology, peripheral arterial and venous disease director, Lenox Hill Hospital, New York City CAREER AMANDA STEINBERG Founder and CEO, DailyWorth.com THE SKIN DOC “The return of my favorite series, Downton Abbey! I like the fashion and exotic costumes. Very elegant and chic. And I love the story line too.” DERMATOLOGY FRANCESCA J. FUSCO, M.D. Assistant clinical professor of dermatology, Icahn School of Medicine at Mount Sinai EXERCISE SCIENCE RACHEL COSGROVE, C.S.C.S. Certified strength and conditioning specialist; owner, Results Fitness, Santa…

BEAUTY I’ve been dyeing my hair forever. How do I get my real color back? A / Ask your colorist for balayage, a freehand highlighting technique that helps softly blend your current color with your natural shade. (It’ll camouflage the growth without any harsh demarcation.) Over the next few months, get regular trims to remove the dyed ends, and ask your colorist to continue doing balayage but to minimize the depth and amount applied each time. It should take about six months to a year until your whole head is au naturel. NUTRITION Is maple water a good option for a healthy sweet fix? This relative newbie, which tastes like normal H2O spiked with a tinge of classic pancake syrup, may be your new fave if you like mildly sweet…

It’s a beauty fail so many of us are guilty of: picking off chipped polish, which can remove the top nail layer, leaving it thinner and weaker. Until two new products that claim to peel, no harm, no foul. Under any lacquer, SpaRitual Unveil Basecoat ($17, sparitual.com) deposits polyvinyl acetate (the same gummy, nontoxic stuff in Elmer’s Glue); it lifts off in one satisfying layer, gently enough not to take nail cells with it, says dermatologist Amy Wechsler, M.D. Prefer gel? The 10-day-wear Alessandro Striplac Nail Polish ($18, alessandro-international.us) does the same, saving tips from a harsh acetone soak-off, if not the UV lamp. POINT. CLICK. GLOW. The doctor will see you…anytime you want. Upload a no-makeup selfie, and a new wave of online services render your phone a virtual…

Ease In Simply can’t go matte on every feature? Either combine finishes (so, say, matte lips and glossy lids) or just add a touch of liquid highlighter to your cheekbones. “It’s that up and down of pairing things together that makes it an easier version to pull off,” says Phillips. The word matte doesn’t inspire the kind of excitement shine does. And if you associate the texture with the three Ds—dry, dusty, dull—why would it inspire anything? But ladies, matte makeup has undergone a seismic shift from its heyday in the ’90s, says makeup artist Mary Phillips, who has created versions for Chrissy Teigen and Khloé Kardashian. The best new looks go beyond monochromatic earth tones, and the latest formulas—some even creams and liquids!—are infused with hydrating ingredients. With the…

Jillian Michaels’s therapist wants her to go on a diet—a diet from doing it all. Far as we can tell, the fitness entrepreneur is failing. Hard. We’re at her expansive ranch house up in the hills of Malibu, where Jillian—still clad in the yoga pants and tee she slept in—is overseeing the construction of an arena for six horses. These steeds will join her existing menagerie (a parrot, a pig, three dogs, six chickens, 14 koi, two goldfish, and four beehives). All the while, she’s gearing up to film scenes for her new E! reality show, Just Jillian, airing now. As we chat, she ignores what seems like a million text messages. Maybe they’re about her other show, Spike TV’s Sweat Inc. (she just produced and starred in the first…

I always celebrate my birthday with a slice of chocolate cheesecake. This year (39, gah!), however, I blew out a candle stuck into a wobbly slab of fat-free vegan pudding. At least I had a nice view—of the mountains over San Francisco Bay. And besides, I hadn’t come to California to celebrate. I’d been invited by the Preventive Medicine Research Institute and its founder, the charismatic internist Dean Ornish, M.D., to test-drive his Reversal Program, an intense weeks-long cardiac rehab now offered at 20 U.S. hospitals and clinics. His tenets—move more, stress less, love more, eat well—sound “duh” simple. His followers are true believers (Bill Clinton called on Ornish after his 2010 heart surgery). And his promise is miraculous, if not controversial: The program can prevent, halt, or even eliminate…

It’s high-calorie. High-fat. Laden with sodium. Still, we each hoover 34 pounds of the stuff a year. Cheese is that good. Sigh. This tasty dairy product might never be a full-fledged health food. But—and this is a big BUT—new science makes a compelling case for losing the post-noshing guilt: Researchers have found that butyrate, a fatty acid your gut produces in the presence of cheese, may help thwart colon cancer, reduce disease-causing inflammation, and—ding, ding, ding—help ward off obesity. And while butyrate is found most often in aged cheeses, other types have their own superpowers. A mouthful a day to keep the doctor away? No buts about that.…

6–8 A.M. Rise and shine. Sunrise flips your biochemical switch from “resting” to “alert” by triggering a release of cortisol, an energizing hormone that can raise blood sugar levels. Eating right after waking can double that surge, which—oops—may cause your bod to store more cals as belly fat. So leave your bed, but wait an hour or so to nosh. 10–11 P.M. Hit the hay. Bad news, Jimmy Kimmel devotees: In study after study, people who go to bed too late (specifically, after 11 p.m.) and sleep too few hours—due to career constraints, school schedules, or social events—have a higher risk for heart disease, diabetes, and obesity. Kinda makes you really sleepy, huh? 6–9 P.M. Make dinner count. Your goal is a meal that combines protein, carbs, and healthy fat,…

60 Seconds to a Better You For those seeking portion control in the new year, Minute® Ready to Serve Rice is ideal. It’s delicious, quick, great for on-the-go eating and fully-cooked so there’s nothing to add. Simply heat for 60 seconds and stir in your favorite ingredients. MinuteRice.com The Fight Club of Fitness Be Part of the Rush Thirteen weight classes and champions spanning North America, Rush Club is an unparalleled fitness entertainment show. With compelling stories of the human spirit, the head-to-head format is electrifying and captivating to the whole family. Be part of the nation. RushClubNation.com Macaroni Kid Macaroni Kid is a free weekly newsletter and website that delivers news on all the kid—and family-friendly events going on in your community. It’s published by a local mom, and…

SOMETHING OLD TRY SHOWER SEX ONE MORE TIME. Awkward positions, slippery scares, lame lube: Yeah, it can go painfully wrong. But we urge you to give it another go. “The moisture and temperature can alter and heighten your senses and perception of touch,” says Jessica O’Reilly, Ph.D., author of The New Sex Bible. Adds Emily Morse, a sexologist and host of the Sex with Emily podcast, “You can watch yourselves in the mirror and wash away the day’s stresses together.” But safety first: Use a shower mat for grip. (SportSheets.com also has suction handles, footrests—even handcuffs!— for more fun and leverage, says Morse.) Then, rather than bending over, stand up and face the wall that’s opposite the showerhead, leaning against the tiles, hands placed at shoulder height and feet in…

This is just the start. A whole roster of lifetransforming classes is at RodaleU.com— from mindfulness and meditation to habit-breaking and running. BEAUTY FUSSY SKIN CARE-ANNIHILATED More than a third of you find it hard to stick to a regimen (all the products! all those steps!). Dermatologist Joshua Zeichner, M.D., director of cosmetic and clinical research and an assistant professor of dermatology at Mount Sinai Hospital in New York City, boiled it down to the barest minimum. What remains: a cleanser, an antioxidant, and sunscreen. Oh, and a phenomenal complexion. DRY SKIN (flaking, redness, stinging) Cleanser: A nonfoaming wash won’t steal your skin’s natural lube. While you’re at it, get one free of any potentially irritating fragrance, like Mustela Stelatopia Cream Cleanser ($12.50, at drugstores). Antioxidant: Emollient vitamin E and…

Best Skin of Your Life Whether you want to smooth wrinkles, prevent breakouts or simply have the best skin of your life, Paula’s Choice Skincare has you covered. PaulasChoice.com Win $500 for the Ultimate Winter Outfit Visit WHPlanofAction.com/UltimateWin to enter for your chance to win. NO PURCHASE NECESSARY TO ENTER OR WIN. Void where prohibited. Sweepstakes runs 12/1/15-2/8/16–Must be 18 or older & a legal resident of 50 US or DC (excluding residents VM 79 HUK *HUHKH -VY [OL 6MÄ JPHS 9\SLZ NV [V WHPlanofAction.com/UltimateWin. Administrator: Rodale Inc., 400 S. 10th Street, Emmaus, PA 18098-0099. Read each label. Use as directed. Keep out of reach of children. The Pros of Protein Sargento® and Women’s Health have teamed up with nutritionist and Bestowed founder Heather Bauer, RD CDN, on power snacking…

JOIN THE RESOLUTION REVOLUTION! Go big or go home? Maybe not the best mantra come Jan 1. That’s why every week in January we’ll be posting more doable (and worthwhile!) mini resolutions on Twitter and Instagram using the hashtag #ResolutionRevolution. Perspiration = Fitspiration #Sorrynotsorry but sweat is sexy as hell. Join our #SweatySelfie challenge on Insta by sharing that postepic-workout glow. Shine on! Lipstick to Make Out In We’ve rounded up the most gorgeous reds, pinks, and berries that’ll light up your lips—and won’t leave your man looking like the Joker when you smooch. Head to WomensHealth Mag.com for the sexy shades. Can You Say Vagina? If calling your lady business by its actual name makes you squirm, let us help you blurt it loud and proud: Watch our editors…

“Rise above the bullshit and take charge of your life,” says Pedram Shojai, author of The Urban Monk: Eastern Wisdom and Modern Hacks to Stop Time and Find Success, Happiness, and Peace. Not what you’d expect from a holy man, huh? Well, Pedram ain’t your average monk. After spending four years as a real monk (celibacy included!), he’s now a married dude with kids, sharing his no-BS wisdom with the rest of us. “An urban monk maximizes her energy so she can do the things she always says she wants to do but never gets around to because she just passes out at the end of the day,” he says. (Damn, sir, you hit us where it hurts!) Pedram will be popping up over the next six pages, helping you…

FEEL UP THAT PINEAPPLE: Go on—squeeze it. “It should be firm, but not hard,” says Michael Fenster, M.D., author of Eating Well, Living Better. Another tip: “Pluck a leaf toward the center—if it comes out easily, the fruit’s ready to eat.” OGLE THOSE POTATOES: Whether red or yellow, “when potatoes are exposed to light, they develop a green discoloration—a sign of compounds that can make you sick to your stomach,” says Fenster. SNIFF THEM TOMATOES: “They may be plump and bright red, but if they lack that garden-fresh scent, they may have been gassed with ethylene oxide, and they’ll be bland inside,” says Fenster. “The bottom should smell tomato-y.” Spice, Girl Naked noshing? That’s one way to heat up your V Day dinner. Another option: Cook with libido-hiking spices. Pedram,…

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The fitness industry has more fads than you can shake a weight at. (So many that we just planted one of them into that very sentence.) But every once in a while, you find a keeper. That’s the spirit behind Jillian Michaels’s Sweat Inc.: 27 entrepreneurs complete a series of challenges to prove that their workout methods are exciting, effective, and profitable enough to stand out. “The winner needed to be something we haven’t seen before, but also appeal to a lot of different people,” says Randy Hetrick, one of the show’s judges and founder of TRX Training. Round of applause for Kyle Coletti, founder of the kickboxing-style circuit workout Focusmaster. Coletti won over the judges with boxing combos and body-weight moves that torch fat and build lean muscle—all in…

Bust Out Crayons And an adult coloring book (check out Amazon’s best-seller list). The repetitive nature of filling in the lines deactivates your brain’s worry center and slashes stress levels. Smearing around finger paint yields a similar effect. Arrange a Play Date Grab some buds and jump into a giant ball pit (made for the 18-and-older crowd, they’re popping up all over) or set up a board game or kickball match. Taking turns and engaging with others can foster emotional bonds. Silly Dance No wonder millions are grooving to early-morning Daybreaker dance parties (dybrkr.com): Boogying helps negate a sedentary lifestyle’s ill effects (obesity, diabetes) and can tack years onto your life. Play Hooky A.k.a. take a mental-health day. Going all Ferris Bueller gives your brain some muchneeded R & R,…

Rind Games The tough protective ends of fromage can have a second life in the kitchen. Rachel Freier of Murray’s Cheese Bar in New York City highlights three ways cast-off rinds can punch up a dish’s flavor. > Toss Parm, Pecorino, or Grana Padano rinds into marinara sauce or minestrone soup for extra flavor, then remove before eating. > Cut French raclette rinds into matchsticksize pieces and crisp them in a pan over medium-low heat. Once they shrink up, sprinkle them on salad. > Shred washed blue cheese rinds and stir them into mac and cheese or quiche.…

Tamar Ward grew up with a Willy Wonka–size sweet tooth. “I hid multiple candy bars under my bed,” she recalls. “My parents bought tons of snack food, and with four kids, they didn’t have time to keep track of who ate what.” Though she played basketball during high school, the West Chester, Pennsylvania, resident had a hard time keeping up during practices and games, and she often felt out of breath. By the time she left for college, Tamar tipped the scales at about 230 pounds. The demands of school and, post-graduation, her packed schedule as a vision-care technician led Tamar to stress-eat her way through processed foods. All activity was sidelined when a pair of herniated disks in her back kept her laid up for the last few months…

If all the singles in America put their hands up right now (hey, Bey!), there would be 105 million adults with their mitts in the sky—and 53 percent of those would belong to women. According to the U.S. Census, unattached ladies outnumber bachelors and married couples. Sad? Ha! Unlike Dakota Johnson’s character in the upcoming rom-com How to Be Single, real stag women aren’t lamenting their solo status. In fact, they’re less likely than men to believe that finding an S.O. is needed for happiness, and they’d rather be alone, successful, and satisfied than in a bad union, says a recent survey. Even women in healthy couples are embracing a new independence. Turn the page to meet four kinds of unattached women who are redefining what it means to be…

1 You completely transformed your body for 13 Hours. What was that experience like? When abs show and you can actually count them and there’s more than two? I think that’s a pretty big day. And when you get those lower abs that go into your jeans, you’re like, I don’t even know what those are, but I’m glad they’re here. 2 Is it ever okay to lie to your partner? I don’t think so, unless it’s for something fun. Emily [Blunt, Krasinski’s wife] always knows when I’m lying. She’ll be like, “Is someone in the room next to us about to surprise me for my birthday?” And I’m like, “No, not at all!” She says that I get really excited. I’m the guy who, the night before her birthday,…

I Am More Than My...Psoriasis ALISHA BRIDGES, 28, ATLANTA “What’s on your skin?” Ten-year-old Alisha was mortified as a swim-class friend pointed to the scaly, flaky red patches that covered 90 percent of Alisha’s body. Concealing her condition with clothes and makeup became her life’s mission for the next 17 years. But no amount of covering up could stop the comments: One boyfriend told her she was a beautiful girl—with ugly skin. A spiteful college roommate spread a rumor that Alisha was contagious. She sank into depression. Finally, last year, after trying countless treatments, she started an Rx med that’s left her upper body almost completely clear. But even more healing, she says, has been educating other patients, physicians, and even Congress as a volunteer for the National Psoriasis Foundation.…

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