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October

148

2014

158

154

Features + Cover Stories

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FAKE A GOOD NIGHT’S SLEEP

Beyoncé’s makeup artist shares her tricks for bright eyes and glowy skin.

63

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KATE HUDSON

FROM LEFT: BRYAN DERBALL A; MONTSE BERNAL (ILLUSTR ATION); THUG KITCHEN

On bench-pressing her kids, the dirty martini that makes dieting possible, and why everyone needs a friend like James Franco

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CRAZY-HOT ABS!

High-energy exercises that blast fat and strengthen your core…in 15 minutes

76

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FIRM UP EVERY INCH

Off your knees! Take our “real” pushup challenge to tone up all over.

102

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Surprisingly nutritious (and low-cal) picks at McDonald’s, Subway, Chipotle, and more /

DREAM SEX

What in-your-sleep reveries mean—and how to use ’em for hotter IRL nooky! Plus, mental strategies that make the big O practically effortless.

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SOCIAL CLIMBERS

Need a vacay? WH and Yelp bring you the fittest, artsiest, foodiest, and coolest up-and-coming cities in America.

148

GUILT-FREE FAST FOOD

120

134

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INSTANT MOTIVATION

Achieving your wildest fitness goals is as much about your mind as your body. The blueprint, here.

154

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SPIRITUALITY, NO CRYSTALS REQUIRED

Six paths to self-fulfillment that don’t involve organized religion—or anything too woo-woo for you!

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LOOK TO THE WEST Fringe + suede + braids + leather = fall’s hottest fashion and beauty trend: cowgirl-chic

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FOOD SO GOOD, YOU’LL SWEAR BY IT Healthy grub can be effing delicious, okay? Recipes from Thug Kitchen’s new cookbook.

On Our Cover Kate Hudson photographed by Rankin. Fashion director: Jacqueline Azria, styling: Cynthia Lawrence John, hair: Wendy Iles/The London Style Agency, makeup: Celia Burton for M.A .C/CLM Hair & Makeup. For Kate’s look, try Aveda Inner Light Mineral Tinted Moisture Broad Spectrum SPF 15 in Sheer, Aveda Petal Essence Eye Color Trio in Gobi Sands, Petal Essence Eye Definer in Cacao, Aveda Mosscara in Black Forest, Aveda Petal Essence Face Accents in Plum Touch, and Aveda Nourish-Mint Rehydrating Lip Glaze in Rose Blush. Fabletics top, sports bra, and pants; Tateossian pink bracelet; Myia gold ring; Kate’s own gold bracelet and silver ring

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Beauty Buzz

37

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TRUE GRIT

Environmentally friendly, derm-approved routes to radiant skin

46

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DOES YOUR HAIR HAVE A HOLD ON YOU? Breaking silly habits can boost confidence and lead you to a ’do you’ll be psyched about.

Fashion Feed

52

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SHOP YOUR SHAPE: INTIMATES

A sexy lace bra for every bod—and the best strapless style ever!

58

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VESTS ARE THE NEW BLAZERS The edgier, fresher way to finish your outfit

Get-Fit Tricks

68

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WARM UP THE RIGHT WAY

This new approach preps you for a more efficient, effective sweat sesh.

80

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WEATHERPROOF YOUR WORKOUTS Don’t let unexpected fall storms, heat waves, or cold fronts derail your fitness routine.

BEST WESTERN

Healthy Dose

Cowgirl attire even city slickers will love

82

On her: Johnny Was top, Lost Art by Jordan Betten pants, Old Gringo boots, Stetson hat, By Boe earrings, Made bracelets and ring. On him: Levi’s shirt, True Religion jeans, Bed|Stü boots, Stetson hat, Will Leather Goods belt

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SLASH YOUR CANCER RISK—TODAY Lifesaving strategies to outsmart the riskiest types for women

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The scoop on hypedup edible oils that claim to improve your health

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W O M E N S H E A LT H M A G . C O M

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October 2014

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TURE LILLEGR AVEN

TIME FOR AN OIL CHANGE


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WorldMags.net Eat Smart October 2014

37

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SWEET HARVEST

Persimmons, dates, and quinces are delicious alternatives to traditional fall fruits.

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TASTES BETTER TOGETHER: BEET + DILL

Chips and dip get a healthy spin, plus three other recipes

Scale Down

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108

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YOU LOSE, YOU WIN

How one reader went from couch to marathon—and dropped nearly 100 pounds

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HOMEMADE UPGRADE

Pumpkin pancakes, minus the artificial additives

Love + Life

113

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THE END OF THE UGLY DIVORCE

Emerge from a split with your friendship intact.

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5 JUICY QUESTIONS FOR…

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HOW TO SPOT BAD PEOPLE

A former FBI agent on the narcissists, predators, and emotionally unstable folks lurking in your life

132

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LIFE STYLIST

Four ways to amp your confidence at work—and in life

IN EVERY ISSUE

52 113

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12 ADVISORS Indispensable expert tips 14 GET MORE WH Find out what’s going on in the Women’s Health universe! 18 ASK WOMEN’S HEALTH The health effects of a pack-a-day gum habit, plus other need-to-know answers 23 SCOOP! Breakthroughs in health, sex, nutrition, and more 180 YOU: The Instant Expert…on small talk

CLOCK WISE FROM TOP LEFT: ROMULO YANES; CL AIRE BENOIST; COURTESY OF PRESS HERE PUBLICIT Y; DAN MARTENSEN/ TRUNK ARCHIVE; JEFF HARRIS; CR AIG CUTLER

Singer-songwriter Lenny Kravitz


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LETTER FROM THE EDITOR

Go Even Bigger in Life I try not to play favorites, but each month there’s one article in the issue that garners just a little more love and affection from me than the rest. This month it’s “Dream It, Do It” (page 148), a feature about how to attain those seemingly out-of-reach fitness goals. The reason I’m so into this piece: It democratizes success. Drawing on research, expert input, and anecdotal evidence, it makes the case that we all have what it takes to complete impressive physical feats because, in large part, success hinges on mental muscle. Positive thinking, fortitude, grit—whatever you call it, the fact is that when we banish limiting thoughts, amazing things can happen. Of course, this is even more true outside of athletic arenas. Climbing higher at work starts with the belief that you are capable and deserving of ascension. For many women, myself included, clearing that confidence hurdle is sometimes harder than acquiring the skills to grow your career. So here’s what I implore you to do: Get out of your own way, lady! Because if there’s one thing I’ve learned in my years of interviewing and working alongside accomplished women, it’s that even the mega-successful ones aren’t fearless—they’ve just been brave enough to push past that fear of failure. So the new charge I’ve issued to myself this month is to go one step further and follow the words of poet and scholar John Berryman, who wrote, “We must travel in the direction of our fear.” My thinking there is that fear is often just desire in an ugly disguise—we know what we want, but we’re afraid to go for it! I’m excited to see where that freeing attitude will take me. And I hope you embrace ways to explore your full potential too. Have a great fall season!

TIME FOR A CHANGE IF YOU HAVE... 15 SECONDS Yawn on. That surge of cooler air you welcome in when you inhale can help keep your mind running smoothly all afternoon. Get more of our “Health Scoop!” on page 32.

60 SECONDS Grab the kind of date you won’t find on Tinder—we’re talking about the fall fruit that tastes indulgently sweet while providing major health benefits: fiber, magnesium, potassium, and good-for-you polyphenols! “Sweet Harvest,” page 91

2 MINUTES Set an intention for your day by asking yourself: How do I want to feel? Courageous? Peaceful? Like a total rock star? Decide, then focus on tasks that will help you accomplish that feeling. “Spirituality, No Crystals Required,” page 158

10 MINUTES Reduce tension, increase mobility, and tell tired muscles to get firing with a supereffective, results-promoting pre-workout routine. “Warm Up the Right Way,” page 68

WH ONLINE > Join the WH reader panel at WomensHealthMag.com/Panel.

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TURE LILLEGR AVEN

MICHELE PROMAULAYKO Editor-in-Chief

@michprom

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October 2014

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©2014 SEIKO CORPORATION OF AMERICA

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invati™ exfoliating shampoo cleanses and renews the scalp.

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*Due to breakage, in a 12-week clinical test of the invati™ system. **One system sample per customer. Contains 10 ml invati shampoo, conditioner and scalp revitalizer. While supplies last. Come to a participating location in the U.S. or Canada to redeem.

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Rec ivve your Rece u 3-step system sam ampl ple e** att a particiipa p ting location. Fin ind d your yo urs at aveda.com/whealth or 800 00.7 .791 91.1 . 148.

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tr y it — for free!

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97% naturally derived* invvati™ solutions for thinning hair Re edu duce ce e hai a r lo l ss by 33% %** to ke eep the ha air yo ai ou ha h ve v lon onge ge er. r. Tap p th he e pow o er er of Ay Ayur urr ve v da d (th the e anci an nciie en nt he h al alin ing in ga arrt r t off Ind ndia nd ia a) fuse sed d wiith 21s 1stt century techno no olo ogyy — in dens nsiiple ns lex,™ an in nviigo gora ati t ng ng ble lend nd d of tu turm r erric rm ic an nd d gin inse seng ng. Denssip iple lexx hel le elps ps energize and reh hab bil i it itat a e the at the sc th scal alp al p ar a ou ound nd the h follli l cl c ess wh he en ma masssag aged d in. It’ t s a br brea ea thr eakt hrou ough gh for thi h nnin ing hair. Samp mple the 3-s -ste t p syystem stem— — FOR FRE REEEE— — by mention nin ing g th this is ad at a parti t ci cipa pati ting ng sal alon on/s /spa pa/s /sto tore re..† For o locations see aved da.com/whealth or cal alll 800.79 91. 1.11 11 148 8. *From plants, no onn-petroleum minerals orr water. Learn n mo more e at ave aveda.com. system. tem **Due to breakag kage, e in a 12-w 2 eek clinical test of the invati ati™ sys † One per cust ustomer. While supplies last.

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Hair by Antoinette Beenders. ©Aveda Corp.


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Tips Our Experts Give—and Follow

THE MANNERS COACH Patricia Rossi Author of the best seller Everyday Etiquette: How to Navigate 101 Common and Uncommon Social Situations, Patricia Rossi is NBC Daytime’s national manners correspondent. She also hosts the nationally syndicated program “Manners Minute.” Find her small-talk tips in “You: The Instant Expert,” page 180.

WH ADVISORY BOARD 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 and Why We Love CARDIOLOGY SHARONNE N. HAYES, M.D. Associate professor of cardiology and director of the Women’s Heart Clinic, Mayo Clinic, Rochester, Minnesota; board member, WomenHeart: The National Coalition for Women with Heart Disease, Washington, D.C. MAJA ZARIC, M.D.

Interventional cardiology, peripheral arterial and venous disease director, Lenox Hill Hospital, New York City DERMATOLOGY FRANCESCA J. FUSCO, M.D. Assistant clinical professor of dermatology, Mount Sinai School of Medicine EXERCISE SCIENCE RACHEL COSGROVE Certified strength and conditioning specialist; owner, Results Fitness, Santa Clarita, California; author, The Female Body Breakthrough CASSANDRA FORSYTHE, PH.D., R.D.

Exercise physiologist; author, The New Rules of Lifting for Women and Women’s Health Perfect Body Diet

1

HOW I BUILD MY FOLLOWING: POLISHED HEAD SHOT

“My professional picture matches across my Twitter, Facebook, and LinkedIn accounts— everything! That tiny thumbnail proves that my personal brand is consistent, which translates to a high level of trust.”

GASTROENTEROLOGY JACQUELINE L. WOLF, M.D. Associate professor of medicine, Harvard Medical School; author, A Woman’s Guide to a Healthy Stomach

GREEN LIVING RENÉE LOUX Eco-expert; author, Easy Green Living GYNECOLOGY SHARI BRASNER, M.D. Assistant clinical professor of obstetrics, gynecology, and reproductive science, Mount Sinai School of Medicine ASHLESHA A. PATEL, M.D., M.P.H.

System director of family planning services, Cook County Health & Hospitals System, Chicago; director, The Dysplasia Clinic at John H. Stroger Jr. Hospital of Cook County; associate professor and assistant medical student clerkship director, Feinberg School of Medicine, Northwestern University

2

HOW I FIX ANY FIGHT: THE LISTEN-ANDREPEAT TECHNIQUE

“Instead of trying to add in my arguments right away, I listen carefully, then repeat back at least six things the other person is saying. It works like magic because you start to understand what the fight is really about.”

12

WH Online >

INTEGRATIVE MEDICINE FRANK LIPMAN, M.D. Founder and director, Eleven Eleven Wellness Center, New York City; author, Revive: Stop Feeling Spent and Start Living Again and Total Renewal: 7 Key Steps to Resilience, Vitality, and Long-Term Health INTERNAL MEDICINE KERI PETERSON, M.D. Physician, internal medicine, Lenox Hill Hospital, New

York City; medical advisor, HealthiNation.com PAMELA YEE, M.D.

Integrative internist, The Continuum Center for Health and Healing, New York City LIFE STRATEGIES LAURIE GERBER President and senior coach, Handel Group Life Coaching; cofounder, Partners with Parents, New York City MENTAL HEALTH SHARON CHIRBAN, PH.D. Psychology instructor, Harvard Medical School; staff psychologist, Children’s Hospital Boston; registered sports psychologist, U.S. Olympic Committee; consultant, Amplifying Performance Consulting

J.I. Rodale Founder, 1942–1971 Robert Rodale Chairman of the Board and CEO, 1971–1990

Ardath Rodale CEO and Chief Inspiration Officer, 1990–2009

Maria Rodale Chairman and Chief Executive Officer

Scott D. Schulman President

DIANA L. DELL, M.D.

Assistant professor of psychiatry and ob-gyn, Duke University Medical Center NUTRITION SUSAN BOWERMAN, M.S., R.D. Board-certified specialist in sports dietetics; assistant director, UCLA Center for Human Nutrition ONCOLOGY JOHNATHAN M. LANCASTER, M.D., PH.D. Director, Center for Women’s Oncology, Tampa, Florida; chair, department of women’s oncology, Moffitt Cancer Center SEXUALITY JENNIFER BERMAN, M.D. Urologist specializing in female urology and female sexual medicine, practicing in Los Angeles; cohost, The Doctors; author, For Women Only: A Revolutionary Guide to Overcoming Sexual Dysfunction and Reclaiming Your Sex Life

Paul McGinley EVP, General Counsel, Chief Administrative Officer Thomas A. Pogash EVP, Chief Financial Officer Bobby Chowdhury Chief Technology Officer Beth Buehler SVP, Digital Operations and Strategy Chris Lambiase SVP, Group Publishing Director Robert Novick SVP, International Joyceann Shirer SVP, Magazine and E-Tail Consumer Marketing

DEBBY HERBENICK, PH.D., M.P.H.

David Willey SVP, General Manager, Active Living Group

Associate director, Center for Sexual Health Promotion, Indiana University; author, Because It Feels Good

Allison H. Falkenberry VP, Brand and Corporate Communications

RACHAEL L. ROSS, M.D., PH.D.

Board-certified family medicine physician and sexologist practicing in Gary, Indiana; cohost, The Doctors; author, Down Right Feel Right—Outercourse: for Her & for Him WEIGHT LOSS KERI GLASSMAN, M.S., R.D. President, Keri Glassman, A Nutritious Life; author, The O2 Diet

Mary Ann Naples VP, Publisher Rodale Books

We inspire and enable people to improve their lives and the world around them.

STEPHEN GULLO, PH.D.

President, Center for Health and Weight Sciences, New York City; author, The Thin Commandments Diet and Thin Tastes Better TANYA ZUCKERBROT, M.S., R.D.

Author, The F-Factor Diet YOGA KATHRYN BUDIG Author; celebrity trainer; vinyasa flow instructor, YogaGlo.com

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Get expert health advice at WomensHealthMag.com/Experts.

Rodale Inc. 400 South Tenth Street Emmaus, PA 18098-0099 rodale.com

NO CREDIT (ROSSI); JURGEN & CHRISTINE SOHNS/GET T Y IMAGES (PARROTS)

ADVISORS


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INTRODUCING

THE FULL CIRCUIT Whatever your destination, it takes you there. And back. Think big trips, light hikes, city rambles, and traveling the globe. Built with exclusive technologies such as InsoFit ™ Pro insole, MidLite™ Pro midsole, and SportGrip ™ Pro outsole that deliver maximum comfort with minimum weight. Women's Full Circuit. The Ultimate 24-Hour Adventure Traveler.

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Get More

BEHIND THE SCENES

Don’t let an injury or post-workout pain keep you on the sidelines. Score valuable tips on how to recharge, recoup, and come back stronger at WomensHealthMag.com/Recover.

CandyThat’s NotScary

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October 2014

N’S HE A

You Ask—The Doctors Answer!

Say hello to our brand-new Kiss & Tell columnists: two hosts of the Emmy award–winning, daytime syndicated show The Doctors, Rachael Ross, M.D., a family medicine physician and sexologist, and Jennifer Berman, M.D., a urologist. Submit your sex and love Q’s to AskTheDoctors@WomensHealthMag.com, then read their column every month!

L H

W O M E N S H E A LT H M A G . C O M

ME

Overcoming her fears, how she breaks a sweat by dancing, her top accessorizing rules, and more! Watch her video at WomensHealthMag .com/Kate.

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KATE HUDSON ON…

Ross

SOCIAL CITIES 2014

PO

Hey, ho, Halloween’s (almost) here—and with the holiday comes a major craving for sugar-filled, calorie-loaded goodies. But you don’t have to sacrifice your waistline to savor a few treats—there are plenty of healthier sweets. Dig in to our virtuous list at WomensHealthMag.com/ HealthyCandy.

There’s more! WH has also teamed up with Lincoln MKC to create an amazing weekend getaway to one of the ultimate social cities: New York, Chicago, or San Francisco. For a chance to win, tweet your favorite way to “live in your moment” to @LincolnMotorCo using the hashtags #InTheMoment and #Promotion.* W

MAKE A (FITNESS) COMEBACK

This month we’re unveiling the 20 most “social” cities in America (see page 134). What this means for you? We’ve partnered with Groupon, Paint Nite, Pure Barre, Night Out, and others to score you exclusive discounts on health, beauty, art, and fitness classes and experiences— all in your own hometown. Get the details at WomensHealth Mag.com/ Social Cities.

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CLOCK WISE FROM TOP RIGHT: R ANKIN; COURTESY OF CBS (2); JENS MORTENSEN/GET T Y IMAGES; KL AUS VEDFELT/GET T Y IMAGES; ON HUDSON: FABLETIC S TANK , 7 FOR ALL MANKIND JEANS, TATEOSSIAN PINK BR ACELET. * NO PURCHASE OR T WEET NECESSARY TO ENTER OR WIN. VOID WHERE PROHIBITED. SWEEPSTAKES RUNS SEPTEMBER 1, 2014, TO OC TOBER 31, 2014. MUST BE 18 OR OLDER AND A LEGAL RESIDENT OF 50 U. S. OR D.C . (EXCLUDING RESIDENTS OF P.R . AND CANADA). FOR THE OFFICIAL RULES, GO TO WOMENSHEALTHMAG.COM/INTHEMOMENT. ENTRIES WITH A T WEET MUST INCLUDE HASHTAGS #INTHEMOMENT AND #PROMOTION. TO ENTER WITHOUT A T WEET, COMPLETE ONLY THE ENTRY FORM AT WOMENSHEALTHMAG.COM/INTHEMOMENT. SPONSOR: RODALE INC ., 400 SOUTH TENTH STREET, EMMAUS, PA 18098-0099.

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WorldMags.net you missed a moment The Hottest Inofcase WH digital happenings,

Topics

here’s a recap of the most buzz-worthy likes, tweets, and other posts!

Mascara and SPF weren’t the only things available at our Beauty Closet charity sale. Ahem.

5

Ways to Reduce Sodium

Instagrams You s

What’s better than sliced bread? Top whole-wheat toast with Greek yogurt and spices. Mmm, good.

TOP

…beyond avoiding the salt shaker! Over 3,000 of our Facebook fans found these tips useful. Learn more at Womens HealthMag .com/Salt.

And wisdom can be found in the oddest of places. This wall message resonated with over 2,000 of you.

Season with spices instead.

The fix for midday slumps? At WH, it’s running—minus the coffee. More ideas at @WomensHealthMag.

Over 840 of you incorporated this calorie-torching move into your workout routine. Nice hustle!

Tress twins: WH beauty editor Jill Percia and Katie Holmes, the new face of hair-care line Alterna. Skip Chinese food.

Twitter Time! @WomensHealthMag asked: If you won the lottery, what’s the first thing you would do?

“I would go shoe shopping before I even made it home! #WHLottery” —@Laura_Lape

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W O M E N S H E A LT H M A G . C O M

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“Pay off house, car, etc. invest, and then, enjoy. #WHLottery” —@TheRedDogInn

October 2014

“Hire a personal chef to cook amazing healthy and delicious meals for me #WHLottery” —@Kit_Redfern

“I’d buy enough socks that I could wear a fresh pair everyday. Nothing better than new socks, and laundry sucks! #WHLottery” —@benbruno1

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Opt for full-fat over low-fat products.

Cook at home more often.

TOP 5, FROM TOP: MA XIMILIAN STOCK LTD/GET T Y IMAGES; AL AMY; GET T Y IMAGES; ANDREW UNANGST/GET T Y IMAGES; GET T Y IMAGES. T WIT TER: OLIVER CLEVE/GET T Y IMAGES

Look for low sodium on food labels.


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day fun.

Toyota RAV4 toyota.com/rav4

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Options shown. Do not overload your vehicle. See Owner’s Manual for weight limits and restrictions. Š2014 Toyota Motor Sales, U.S.A., Inc.


We have the answers! WorldMags.net

ASK WOMEN’S HEALTH /

Q

I want a cat, but I’m allergic. Do I have to give up hope? —Jamie, Ann Arbor, MI

18

Sometimes I forget my sports bra and work out in my regular bra. Am I doing damage? —Sue, Eden Prairie, MN

Maybe, if you’re a runner or love jumping rope (or other high-impact routines), and especially if you’re busty. Unsupported bouncing can cause neck tension and stretch out your skin and ligaments (saggy-boob alert!). “If you feel a tugging pain in your breasts or in the tissue around them, then there’s likely damage being done,” says Debbie Risius, Ph.D., a breast-health researcher at the University of Portsmouth in the U.K. Next time you’re sans sports bra, trade the jumping jacks for a cycling session or power yoga.

You could still keep this meow in the mix.

WorldMags.net WH Online > Ask your healthy-living questions at WomensHealthMag.com/AskWH.

CM KENNEDY/GALLERY STOCK

No, there’s still a chance to be a cat lady! “I’ve had patients who thought they were allergic to cats, but it turned out to be dust, pollen, or smoke that was bothering them,” says allergist James Sublett, M.D. Ask your doc to refer you to an allergist for testing to confirm it’s actually felines that irritate your senses. If cats are indeed the culprit but your allergy is mild, you can still make it work if you keep your furry friend out of the bedroom, use a high-efficiency air filter, and can deal with watery eyes (or taking meds for them). But if you’re highly allergic, or if you also have asthma, consider allergy immunotherapy (shots) to decrease your sensitivity—or get your fix from online kitty memes.


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You won’t notice the duck until you need him. You’re busy building your life and you’re doing a great job. The last thing you want is for your hard work to be undone if you get sick or injured. So it’s good to know you have someone to help you when you need it most and help cover you until you’re back on your feet. With an average one-day turnaround for online claims1, you’ll get the cash you need fast, so your life can keep moving forward.

Find out why Aflac is right for you at aflac.com 1 Aflac Company Statistics, October 2013, One day processing turnaround based on business days after all documents are received. Online claims available for Accident, Sickness, Cancer and Wellness claims. Coverage is underwritten by American Family Life Assurance Company of Columbus. In New York, coverage is underwritten by American Family Life Assurance Company of New York. This ad is not intended for residents of Arizona, Idaho, or the Virgin Islands. Worldwide Headquarters | 1932 Wynnton Road | Columbus, GA 31999

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Ask the Guy Next Door

Clint Carter

Q I drunk-dialed the guy I’m seeing and left a mortifying voice mail professing my love. How do I recover? —Lena, Manhasset, NY

FROM TOP: BRIAN FINKE; BRIAN FINKE/GALLERY STOCK; BRIAN HAGIWAR A /GET T Y IMAGES

If you like this guy, act quickly to put your overshare behind you. Dial him up (sober, this time) and say, “Wow— sorry about that sappy message last night. Remind me not to drink tequila.” Then switch the topic before the convo snowballs. Don’t ask him what you said or if he’s freaked out or if he’ll forgive you. Because the longer you dwell on it, the more he’ll think you’re baiting him to respond.

waste of time and energy that you could be using for, I don’t know, sex. Pick something you both like to watch (there must be something!), make that the official channel when you’re sharing the couch, and leave your individual favorites for alone time. (Then feel free to binge on The Bachelorette while he stays glued to Reality TV is my SportsCenter.) Propose favorite guilty that unless it’s a season pleasure, but my finale or a play-off game, boyfriend is a sports you two will watch no fanatic, so we fight reality TV or sports while over the remote you’re together. When constantly! Can we you do catch a match, find TV harmony? —Maggie, Vancouver, WA promise yourself you Stop being jerks—both of won’t pout, and when tables are turned he just you. Fighting like first may reciprocate. graders over this is a

An ex congratulated me on my promotion (thanks, LinkedIn) and asked if we can meet up for lunch. I’m married. Should I go? —Natasha, Mount Carmel, PA

It depends on your honest assessment of the situation. If you think this “meeting” might devolve into a winefueled rumination about your past life together, skip it. But if this guy’s in a related field, and he’s mature enough to put the past behind him, then sure. Just treat it like any other lunch appointment. Here’s the ultimate test: If your husband asked to tag along, would you be comfortable letting him?

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A PACK-A-DAY GUM HABIT “Gum isn’t food, and it shouldn’t be consumed in large amounts,” says Alexis Joseph, R.D.—especially if it contains aspartame, sucralose, or other additives whose long-term health effects are considered unknown. Limit yourself to two pieces daily, and look for gum sweetened with xylitol, a more natural sugar alternative.

WH Online >

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Send your questions to the Guy Next Door at WomensHealthMag.com/GuyNextDoor.

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The Latest News on Health, Sex, Nutrition, Beauty, and Fitness

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FRESH AIR, INDOORS Don’t let your beauty go up in smoke: Benzene—a sooty chemical residue released from the waxy paraffin base of many types of lighted candles—may bring on wrinkles before their time, says a new study. A healthier way to scent your space? Make your own room spray by soaking orange peels in water, suggests integrative physician Frank Lipman, M.D. Other ideas: Put out bowls of fresh herbs like rosemary and sage, or invest in a diffuser to use with any pure essential oil. Your room will smell fresh…and your face may benefit too.

PROP ST YLING: ANGEL A CAMPOS/STOCKL AND MARTEL

A-PEELING NOTION: CITRUS IS GOOD FOR YOUR LOOKS AND YOUR HEALTH.

PHOTOG R APH BY CL AIRE B ENOIST

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23


FITNESS WorldMags.net SCOOP!

14.6 ADDITIONAL MINUTES OF PHYSICAL ACTIVITY COMMUTERS RACKED UP EACH DAY THEY TOOK PUBLIC TRANSIT. IF YOU CAN’T DITCH YOUR CAR, ADD 15 MINUTES OF EXERCISE JUST AS EASILY BY TAKING “WALKING” BUSINESS CALLS ON YOUR CELL, PARKING FARTHER FROM THE OFFICE, AND ALWAYS USING THE STAIRS. Source: American Journal of Public Health

LEAPS AND BONES

spor•tom•ics \ spohr-tom'-iks \ n. The study of elite athletes, the results of which may yield clues to treating diseases. (For example, by studying how some pros avoid tissue damage despite a tendency to build up ammonia in the blood, doctors could better understand conditions like liver failure and cancer.) Source: Biochemical and Biophysical Research Communications

FIGHT CLUB Developing the traits of tae kwon do all-stars—such as being slim, quick, strong, and flexible, per recent research—can help you score a don’t-mess-with-me body (and a focused mind). Use these training tips from Sensei Guillermo Gomez to add some kick-ass oomph to any workout.

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W O M E N S H E A LT H M A G . C O M

/

October 2014

Agility Practice explosive movements on the track. Alternate sprinting for 10 seconds with jogging for two minutes. Start with five repetitions and add one more each workout.

Powerful Legs Do 10 reps each of front kicks (lift knee, then extend leg), side kicks (kick straight out to the side), and roundhouse kicks (life knee to chest, pivot standing leg slightly outward, then kick).

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Flexible Hips Stand next to a railing, holding it with your right hand. Swing your left leg forward and back, side to side, and diagonally 10 times, then switch sides and repeat.

Mental Sharpness Before a workout, try a mini meditation. For two to five minutes, close your eyes and focus on your breath, pushing out negative thoughts that could interfere with your efforts.

FROM TOP: CL AIRE BENOIST, PROP ST YLING: ANGEL A CAMPOS/ STOCKL AND MARTEL, 2XU SPORTS BR A , FABLETIC S SHORTS; JUSTIN STEELE

WHAT IS IT?

Jump on it! Women who bounded as high as they could 10 to 20 times twice a day had denser hip bones in eight weeks, reports recent research. The impact triggers new bone growth, possibly warding off osteoporosis and fractures, says study author Larry Tucker, Ph.D. Start with five jumps per day (rest for 30 seconds in between each one) and add two to your daily total each week.


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THE PRICE OF GOOD TASTE

1 million

WHAT IS IT?

kal•ette \ keyl-et' \ n. The love child of the brussels sprout and kale, this new, non-GMO veggie hybrid is rich in vitamins C and K. It’s also milder in flavor than sprouts and more tender than kale, which may draw new fans. Find it in the produce aisle and try it roasted, sautéed, or raw. APPROXIMATE NUMBER OF BUBBLES THAT FORM IN A FLUTE OF CHAMPAGNE OR SPARKLING WINE. FIZZ CAN ENHANCE FLAVOR; TO GET MORE, ANGLE YOUR GLASS WHEN POURING. Source: The Journal of Physical Chemistry B

BIG CRUNCH, BIGGER O’s? An apple a day might be good for you, and really good for your love life. Women who munched at least one apple daily reported better overall sexual function, including increased lubrication, compared with those who ate fewer, says the Archives of Gynecology and Obstetrics. Researchers attribute the indications of a more satisfying sexy time to health-hiking polyphenols in the fruit’s skin, which may improve blood flow to the nether regions.

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/

October 2014

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THIS JUST IN

Holy Crop Oh, yay—yet another reason air pollution sucks: It could negatively affect the nutrients in your food. Protein levels dropped by about 7 percent in wheat grown at the elevated carbon dioxide (CO2) levels scientists predict will occur in the next few decades, reports Nature. High CO2 levels also decreased the amount of zinc and iron in soybeans, peas, wheat, and rice. To find out how to reduce your carbon footprint, take our quiz at Womens HealthMag .com/ Environmental Quiz.

CLOCK WISE FROM TOP LEFT: DAN SAELINGER / TRUNK ARCHIVE; COURTESY OF K ALET TES; MAREN CAUSO

If there’s an upside to rising food prices, it’s that they may be making your meals taste better, according to a recent Cornell University study. People who paid twice as much for an all-you-can-eat buffet rated the food as tastier, more satisfying, and more enjoyable than those who shelled out less dough for the same meal. People generally associate a higher price with a higher-quality product, says study author David Just, Ph.D. Don’t let dollar signs hijack your taste buds, though: No matter what you pay, slow down your eating, chew thoroughly, and savor the flavors.


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SCOOP!

JOB GAINS

Work weighing g g yyou down? Peopl clock more than 40 hours a week threatened, bullied, or harassed a are more likely to be obese than o employees, y reports the American of Preventive Medicine. This mayy true in p part because stress from a environment can make yyou crave food and trigger ggg hormones that in fat deposits, p , and because marath workdays could shrink your gym says study author Sara Luckhaup

36

We often reach for chocolatecovered comfort.

PERCENTAGE OF AMERICANS WHO CONSIDER THEMSELVES OVERWEIGHT. TRUTH IS, 69 PERCENT ARE. NOT SURE? CALCULATE YOUR TARGET RANGE AT CDC.GOV/ HEALTHYWEIGHT. Source: Gallup/Centers for Disease Control and Prevention

Clothes-Minded

A survey reveals that 68 percent of women hold on to too-small duds—a mood-tanking move that can lead to overeating or skipping the gym, says Rebecca Scritchfield, R.D. Their closet confessions:

Brain Drain

11%

Rockt wha ! fits

would take a pay cut to fit into all their clothes

79%

93%

often dread getting dressed in the morning

own more than one size of clothing

83%

15%

lie about their pants size more often than their age

have kept pieces that don’t fit for over two years

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October 2014

Don’t get a fat head: Per recent research, overweight people have lower levels of a brain molecule called N-acetyl-aspartate (NAA)—a marker of healthy cells in the hippocampus (a region associated with emotions and appetite). “We suspect that losing weight would raise NAA levels, which could improve brain health,” says Jeremy Coplan, M.D.

whey \ wey \ n. A type of protein found in dairy foods and supplements that may help trim and tone your body. Research found that people who ate whey in place of other calories shed weight. It may also increase muscle, scientists say. An adult woman needs about 50 grams of protein per day—go leaner by getting some of that total from whey protein powder (about 24 grams per scoop), yogurt (five grams per half cup), or milk (eight grams per eight ounces). Source: Journal of the American College of Nutrition

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FROM TOP: ARTHUR BELEBEAU/ TRUNK ARCHIVE; TODD ANTONY/GALLERY STOCK

WHAT IS IT? THIS JUST IN


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THINNEST SKIN. They need specific care day and night.

New dual-ended hydration lock

SPF PROTECTS LIPS BY DAY

TAMANU AND COCONUT OILS REPLENISH LIPS BY NIGHT

TWO CLINICALLY PROVEN FORMULAS IN ONE? YES AND YES! ®

Discover new ChapStick dual-ended hydration lock in the cough and cold aisle. Read what 2,600 consumers are saying about ChapStick® hydration lock on birchbox.com ©2014 Pfizer, Inc.

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PUT YOUR LIPS FIRST ™


BEAUTY WorldMags.net SCOOP!

REPORT

PUT ON YOUR GAME FACE

Paging all (female) football fans: CoverGirl has teamed up with the NFL to create a sexy alternative to crazy game-day face paint. Most of the 32 team-inspired makeup looks focus on a dramatic eye (because Packer-green lips flatter no one). If you’re shy about bold colors on your lids, New York City makeup artist Jennifer Fleming suggests adding a pop of brightness to just your eyes’ inner corners (Steelers fans, try Ink It! Perfect Point Plus Eyeliner in Golden Ink) or keeping the drama right at your lashes with a colored shadow (Patriots fans, try Flamed Out Shadow Pot in Red Hot!). View your team’s look at covergirl.com/nfl. Score!

PLAY THE FIELD WITH THESE SPORTY MAKEUP IDEAS.

OH, GEL NO! A previous study suggested that the UV lamps used to dry gel manicures are safe, but Georgia Regents University has found that the devices vary greatly and the worst of them may deliver enough UVA rays to up your skin cancer risk in as few as eight uses (!). Only try gel manis from salons that dry polish with an LED light, or—if you insist on a UV lamp—apply SPF 30 before getting painted.

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October 2014

Almost every makeup artist’s trunk boasts the Beautyblender —an eggshaped sponge that can give a more natural finish to foundation than fingertip or brush application. Now it has a baby sister: Micro.Mini ($18 for two, sephora .com), a ½-by½-incher that’s perfect for dabbing concealer in the corners of the nose or eyelids. Dampen it before use for a super-sheer application, says makeup artist Christopher Vanek.

45 PERCENTAGE OF PEOPLE WHO WOULD GIVE UP COFFEE FOR GOOD HAIR EVERY DAY. NO NEED! JUST MASTER A CHIC STYLE: BRAID HAIR OVER ONE SHOULDER, SECURE, THEN TUG EACH SIDE TO LOOSEN.

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Source: StyleSeat

CLOCK WISE FROM TOP LEFT: CL AIRE BENOIST, PROP ST YLING: ANGEL A CAMPOS/STOCKL AND MARTEL; MITCH MANDEL /RODALE IMAGES; AL AMY; JULIA SALLER /BL AUBLUT EDITION

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BODYof WORK YOU WORK HARD FOR A STRONGER, HEALTHIER BODY. DON’T YOU DESERVE A BEAUTY BAR THAT WORKS AS HARD AS YOU DO? OLAY ULTRA MOISTURE BAR delivers deep moisturizers to the skin while helping to wash away dry surface cells. It’s specially formulated with a creamy, luxurious lather for soft, smooth skin. Even Dove bar users prefer Olay Ultra Moisture bar vs. Dove white bar.* Your sweat sessions have paid off. Now, it’s time to raise the beauty bar.

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KICKING AND SCREAMING

It’s time to show your tootsies some TLC. A survey by the American Podiatric Medical Association found that 77 percent of Americans have experienced foot pain, and 50 percent say that issues with their feet have kept them from exercising and walking. One of the biggest ouch inducers: high heels. If you can’t give yours up, keep the heel to three inches or less— 54 percent of women surveyed were comfortable in shoes under that height. Foot pain is never normal, so if you experience discomfort, see a podiatrist stat.

Sexual Healing

According to recent research, more than half of Americans aren’t getting the recommended sexualwellness checks. Here, a cheat sheet on tests and services and how frequently you should get them:

twenty-four PERCENTAGE OF PEOPLE WHO EXPERIENCED A SIGNIFICANT JUMP IN CORTISOL LEVELS AFTER WATCHING VIDEOS OF OTHERS IN TENSE SITUATIONS—WHICH SUGGESTS YOUR WEB-SURFING HABITS CAN SEND YOUR MOOD DOWN THE TUBES Source: Psychoneuroendocrinology

/

October 2014

Ages 21–29, every three years (if test comes back clear) Ages 30–65, every three to five years (if test comes back clear)

Chlamydia screening

Ages 25 and under, annually Over age 25, annually if at risk Pregnant women, at first prenatal visit. Repeat in third trimester for high-risk patients.

Gonorrhea screening

Women pregnant or at risk, annually

HPV vaccine

Ages 26 and under, three shots over the course of six months

Hepatitis B vaccine

Women at risk, three shots over the course of six months

HIV testing

Women at risk, annually

Letting Rover slobber all over you may seem unwise (you know what he licks!). But “although your pet’s mouth contains loads of bacteria, his lick is essentially harmless as long as you’re both healthy,” says Jan Bellows, D.V.M., president of the American Veterinary Dental College. Keep your dog’s tongue away from open cuts, and avoid the love if his breath stinks—it can be a sign of gum disease, and the bacteria can transfer to you.

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FROM TOP: DONNA TROPE/ TRUNK ARCHIVE; GET T Y IMAGES

A surprising way to keep your brain in top form. When you inhale deeply, you exchange warm air with cooler ambient air—which is good, since the brain operates most efficiently when it’s cool (perhaps why other research shows that people are more likely to yawn in winter than summer). If you feel a yawn coming on, don’t suppress it; your thinker may need to let off some steam.

W O M E N S H E A LT H M A G . C O M

Cervical cancer screening (Pap smear)

DOGGY KISSES

Yawning

32

WHO NEEDS IT/HOW OFTEN

At risk = Having unprotected sex, multiple partners, a new partner, or a partner who has other sexual partners

SHORT ANSWER

Sources: Physiology & Behavior; Frontiers in Evolutionary Neuroscience

TEST


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Purina® Dog Chow ® Little Bites is complete nutrition with a taste small dogs love. It’s a protein-packed and antioxidant-rich formula that gives your small dog big nutrition.

FOR EVERY DOG THERE’S A DOG CHOW find it at dogchow.com

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WHAT IS IT?

pre• con•cep•tion stress \ pree-kuhn-sep'shuhn stres \ n. The reason you might be struggling to get pregnant. Women with high levels of alphaamylase—an indicator of stress measured in saliva—are 29 percent less likely to conceive each month compared to women with low levels, says a new study. Researchers suggest trying meditation or yoga to Zen out.

DRUNK ON YOU

THIS JUST IN

Your Pleasure Is Mine Yes! Yes! Yes! Most people believe it’s more important that their partner have an orgasm during sex than that they do, reports a study in the Journal of Sex Research. But instead of making the big O the sole focus (pressure!), concentrate on enjoying what feels great during the act.

WORD PLAY AS FOREPLAY Certain words and phrases can inflate the number of messages your dating profile receives, says a study of over 12,000 eHarmony profiles. Here, how much the top 10 words might increase your traffic:

Outgoing 19%

Physically fit 22%

Ambitious 39%

Sweet 46% Passionate 16%

Spontaneous 30%

3.9 m nths 34

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Optimistic 17% Thoughtful 30% Hardworking 17% Funny 21%

THE IDEAL TIME THE AVERAGE AMERICAN THINKS PEOPLE SHOULD WAIT TO HAVE SEX WITH THEIR PARTNER. “THERE’S NO RIGHT FORMULA,” SAYS SHERI MEYERS, PSY.D. “DISCOVERING YOUR SEXUAL COMPATIBILITY EARLY ON CAN UP THE DESIRE TO BE IN A LONGTERM RELATIONSHIP.” Source: Zoosk Survey

CHRIS MCPHERSON/AUGUST

Yeah, it happens: You hook up with a stud at last call, and he looks like a dud the next day. Now science has backed up what we’ve long suspected: Beer goggles are real. In a study, people who were boozing rated faces as more attractive than those who sipped virgin drinks. Alcohol can alter how we behave and see the world around us—a shift that can lead to the risky behaviors, such as unsafe sex, that happen when people are drunk, says Olivia Maynard, Ph.D., a research associate at the University of Bristol in the U.K.


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Naturally Better Care for your Hair Introduce yourself to a scientific break-through that brings maximim color and shine to your hair without harsh chemicals.

While most dyes dry out and damage your hair, Naturtint’s ammonia-free formula is infused with natural ingredients like non-GMO corn, oat and soy that revitalize and protect every strand. With 29 mixable shades to choose from, it’s easy to customize your unique color.

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beauty

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style +

ONDREA BARBE/ TRUNK ARCHIVE

True Grit Microbead scrubs can be an enemy to the environment. Glow on with an eco-friendly exfoliator thatâ&#x20AC;&#x2122;s perfect for your skin. B y Kr i ste n D ol d

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Beauty Buzz

WorldMags.net Fine Grains Oatmeal and almond-meal scrubs are made with finely ground natural fibers that gently decongest pores, making these scrubs a safe bet for touchy skin on the chest and face. Oatmeal can also soothe inflammation: “It’s great for rashes, itchiness, or swelling,” says Fusco. TRY: Kora Organics Exfoliating Cream for Face and Body, $58, koraorganics.com

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W O M E N S H E A LT H M A G . C O M

Sugar The sweet benefits of these granules are twofold: Sugar is well tolerated by most skin types because it dissolves quickly, and it’s a humectant, meaning it draws in moisture, leaving you soft and hydrated.

Aside from relieving dryness on your arms and legs, sugar works well as a lip scrub and can even be added to your hair-care routine: “Sugar shouldn’t leave a residue, so my favorite thing to do is add a tablespoon to my conditioner and

give my scalp an invigorating scrub,” says Francesca Fusco, M.D., a New York City dermatologist. TRY: Burt’s Bees Honey & Shea Sugar Scrub, $13, burtsbees .com; Bliss Fabulips Sugar Lip Scrub, $18, ulta.com

RUB RIGHT

Shells and Seeds

All of the scrubs on these pages should be lightly massaged onto skin in a circular motion with the pads of your fingers. Avoid sensitive areas like the upper eyelids, corners of the eyes, and creases in the nose to minimize irritation.

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October 2014

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The angular edges of ground walnut shells, apricot pits, and grape seeds help loosen rough patches on elbows, knees, and ankles. But the gritty texture could inflame sensitive skin. Use shell-based scrubs on your face and chest only if they’ve been crushed to a fine powder. TRY: Caudalie Crushed Cabernet Scrub, $38, us.caudalie.com

PHOTOG R APHS BY CL AIRE B ENOIST

PROP ST YLING: SAR AH GUIDO/HALLE Y RESOURCES

For years, the microbead reigned supreme among face and body scrubs— dermatologists loved the perfectly round, tiny plastic ball because it gently eases dead skin cells off your face and neck without overly abrasive scratching or tugging. But recent research has found that these little beads are rolling down the drain into lakes and oceans, polluting our water supply and confusing marine life (they think they’re food), so most major companies have agreed to phase them out. Plus, a growing number of states are signing bills to get them banned. This doesn’t mean a life doomed to complexion dullness: The sustainable, nonsynthetic buffers here are considered kind to both your skin and the environment. Find your perfect fix.


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Beauty Buzz

Rice Powder Rice isn’t just a meal essential in Asian countries—ground uncooked rice has been used as a skin-care staple for centuries. Why? It’s a delicate buffer for both oily and easily irritated skin and can treat pesky rashes or inflammation like

WorldMags.net ACID REDUX

eczema. Buy it as a powder and mix with a fragrance-free lotion to make a mask, says Ellen Marmur, M.D., a dermatologist in New York City. (Leave it on for 20 minutes, rinse, then moisturize.) TRY: Tatcha Deep Rice Enzyme Powder, $65, barneys.com

Sometimes, a chemical exfoliant is the way to glow—er, go. Here, an acid primer. GLYCOLIC ACID.

Marshmallow Root Indulge your inner DIY goddess and buy a bag of marshmallow root, which can be rubbed against the skin of your face or body like an eraser (little pieces will fall off). “This is great if you are on acne meds or use benzoyl peroxide,

or if you accidentally got a bad sunburn and are peeling,” says Fusco. (Marshmallow root and extract are anti-inflammatory and can soothe rosacea, eczema, and puffiness as well.) TRY: Bulk Marshmallow Root, $13, vitacost.com

Coffee Grounds Salt The roughest of the bunch, salt has sharp edges and a very coarse texture. But there’s gain to be had with the pain: The sloughing action can be stimulating enough to increase circulation, and if the salt is crushed to a superfine powder, it can be used on the face to draw away water, which has a mattifying effect.

Add olive oil to a handful of grounds from your coffee pot— or use a premade scrub—and massage over your body in the direction of lymphatic flow (up from your feet; toward the heart). The movement plus the caffeine can help depuff areas that accumulate fluid. TRY: Fig + Yarrow Cardamom + Coffee Body Scrub, $48, figandyarrow.com Q

TRY: Alba Botanica

Natural Hawaiian Body Scrub with Sea Salt, $12.49, albabotanica.com

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WH Online > Learn more about this soon-to-be-banned beauty ingredient at WomensHealthMag.com/October.

BEST FOR: dark spots and wrinkles Derived from sugar cane, this fruit acid works by inflaming the top layer of skin so cells fall off, resulting in fewer pigmentation spots and lines. Start with a cleanser that has 2 or 3 percent glycolic acid, and work up to a pad with 10 percent. Try Peter Thomas Roth Glycolic Acid 3% Facial Wash ($32, sephora .com) and Cane + Austin Retexturing Treatment Pads ($30 for 25 pads, caneandaustin.com).

LACTIC ACID. BEST FOR: super-dry skin and keratosis pilaris (small flesh-tone or pink bumps often found on the back of the arms and thighs) For your face, gentle lactic acid dissolves dead skin while retaining water to lock in hydration. Look for it in a low percentage as a toner. Try Ren Clarifying Toner Lotion ($28, nordstrom.com). Treat keratosis pilaris with a daily cream, such as AmLactin Ultra Hydrating Body Cream ($14, target.com).

SALICYLIC ACID. BEST FOR: zits Manual rubbing can aggravate acne. This plant-derived acid helps eliminate excess oil and clears out deeply congested pores; look for it in cleansers and spot treatments. Try Phisoderm AntiBlemish Body Wash ($5.79, drugstore.com) or Philosophy Clear Days Ahead Fast-Acting Salicylic Acid Acne Spot Treatment ($18, philosophy.com).


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OF

GENTLE

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Beauty Buzz

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It’s no secret that women have especially strong feelings about their hair, and those feelings, it turns out, extend beyond vanity. “Hair impacts how our facial features are viewed, but it’s also one of the few things we can easily change to make us feel better about ourselves,” says Vivian Diller, Ph.D., a New York City psychologist who specializes in the psychological impact of beauty on women. In fact, researchers at the L’Oréal-Recherche Centre in France found that women who had just gotten a beloved new ’do reported more joy and confidence and less stress compared to how they felt before they hit the salon.

Does Your Hair Have a Hold on You? Whether you switch your look once a day or once a decade, studies prove that your hair happiness significantly affects your overall emotions. Ready to shed unhealthy habits and embrace more beautiful changes? Read on. B y Jill Pe rc i a 46

W O M E N S H E A LT H M A G . C O M

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Sadly, hair can also have the opposite effect: In a Pantene study published in the Royal Society of Medicine Press, people said a bad hair day makes them feel worse about themselves. And nearly 60 percent of women have cried over a hated haircut, according to a survey from Styleseat.com. This push and pull of emotions is the root cause of hair obsession: “Women either get stuck in a comfort zone or keep changing their hair to try to improve their overall look,” says Diller. That can mean chronically coloring your hair different shades or holding on to one style for decades. But the truth is, escaping a hair hold can cause your mood—and attractiveness— to soar. So if any of these scenarios hits a nerve (or follicle), follow our advice.

I L L U S T R AT I O N S B Y M A R C O S C H I N


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the hottest couple in town Coffee and tea aren’t all the Cuisinart® Coffee Plus™ can make at the same time. This incredible hot beverage system has two reservoirs you can use separately or simultaneously. One delivers hot coffee into a carafe and the other dispenses hot water instantly for tea, hot cereal or soup. So brew 12 cups of coffee and make tea to serve guests with dessert, or juggle the kids’ morning oatmeal and cocoa with your decaf and get out on time. Our Coffee Plus™ Coffeemaker and Hot Water on Demand not only make it fast and easy...it’s really hot stuff.

Macy’s • Bed Bath & Beyond • Amazon

Follow us @Cuisinart

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Beauty Buzz

WorldMags.net YOU PONY UP— EVERY DAY Leaving your hair down is as headturning as wearing a prom dress to work.

The ponytail is the hair equivalent of yoga pants: quick, comfy, and easily susceptible to a rut. To avoid getting stuck in one, ask yourself why you’re always chasing tails. Didn’t wash? Spritz a dry shampoo onto roots and dab shine serum on ends for instant polish. Crappy cut? Opt for the versatile, flattering “lob,” a.k.a. long bob. “It skims the collarbone, works for all hair textures, and gives that liberating feeling of taking some hair off while offering a lot of styling freedom—and you can still make a pony,” assures Suave Professionals hairstylist Marcus Francis.

God forbid someone spot a gray hair on your head, which is why you’re a frequent flier at the salon. Do you run for color the second your grays grow in? It’s time to ace your base. “If you have dark hair with more than 50 percent gray, make your base color a shade or two lighter so regrowth is less

of celebs who have your same hair texture and face Dying for a new shape. For example, style but fear it a blunt, chin-length will never work with your face bob is great on shape or hair most face shapes, texture? says Francis. And Happy news for despite its short those eager to enter length, a bob can Bobville, Shagtown, work with most hair or Pixiverse: There’s types (curly bobs, a fresh short snip however, tend to that will work for look too wide). almost everyone. Boy-inspired styles Discuss options with are gorg on those your stylist, and go with a small face prepared with pics and straight hair.

YOU’RE IN A CUT RUT

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You blow half of your paycheck on blowouts. Spending crazy amounts of time or money on a blowout isn’t healthy. So give ’em a break! “So many beautiful, iconic looks—like Sarah Jessica Parker’s curls or Gisele’s waves—have been inspired by natural texture,” says Alan David, a hairstylist at the Warren Tricomi salon in New York City. Wavy? If going natural still freaks you out, smooth out only the crown and the front pieces. “It’s a half-assed blowout, which saves time and gives your lengths and ends a rest,” says David. Curly girls: Just let your coils do their thing all over.

noticeable,” says Matrix hairstylist George Papanikolas. Shampoo-out touch-up products buy two extra weeks between colorings. Try ColorMark Liquid Color ($22, ulta.com). And work with your colorist to find an at-home kit that actually matches—it will halve your salon visits. (Go one shade lighter than your base to avoid a too-dark result.)

LONG HAIR IS LIKE A SECURITY B BLANKET

Highlights get you high . And not because of the chemicals. “In this country, blonde isn’t a common hair color, so it’s more attentiongrabbing,” says Diller. If you’re a brunette wanting to channel her inner Goldilocks, know that going too light will likely cause damage and work against your hair’s hotness. So get highlights with the change of season— not month. “My clients who receive the most compliments on their hair get highlights only four times a year,” says Papanikolas, who’s known for lightening front pieces and ends for the most impact and least upkeep.

October 2014

You’d feel naked with less length.

Yo, Rapunzel: If you’re latching on to your long hair to hide a least-favorite facial feature (e.g., a prominent nose or round cheeks), it’s time to let go. Your endless locks could actually be having the opposite effect by dragging down your face. Lop off a

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couple of inches so hair’s around midbra length, then snip long, face-framing layers starting at the collarbone. “I’m a big fan of this length on women of all ages, and the layers really help open the face without sacrificing length in the front,” says hairstylist Ric Pipino, vice president of global creative for Alterna Haircare. A bonus? A mini chop gets rid of old, dry, straggly ends. Q


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IN JUST

DAYS* YOU’LL SEE A

TRULY RADIANT SMILE Cleans

Whitens

Repairs R

Strengthens Enamel

“For me, true radiance is the combination of strength and beauty. That’s why I use Truly Radiant™ toothpaste.” – ALISON SWEENEY TActress/Author/TV Host

SWITCH TO ARM & HAMMER™. LOVE IT OR YOUR MONEY BACK.** TRY IT FREE at TrulyRadiantFree.com Find us on

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Beauty Innovator

M a k e u p Ar t i s t M a l l y R o n c a l o n …

Looking Rested Fake a full night’s sleep with clever makeup fixes for tired eyes and skin. “I HAVEN’T SLEPT IN YEARS!” EXCLAIMS MAKEUP ARTIST MALLY RONCAL—but you wouldn’t know it by looking at her. This mother of three has traveled with celebrities such as Beyoncé, runs a successful cosmetics business, and appears regularly on QVC at ungodly hours— always looking fresh and perky. So on those mornings when you feel like a zombie, Roncal’s look-alive makeup tips will help you save face.

Draw the lines. Roncal is the queen of big, bright eyes, but her trick is no royal secret: two eyeliners. Apply black or brown pencil thinly and deeply into the lash line (top, bottom, or both), making sure not one bit of skin shows. Then draw on top of (not above) it with a slightly lighter-colored and subtly shimmery liner— dark gray with black liner, bronze with dark brown.

Ditch dark circles.

Lash in. For a wide-eyed

A golden- or yellow-based concealer in a shade that’s a bit lighter than your skin will help counteract purple and brown undereye circles. Gently finger-tap it from the inner corner of your eyes outward in a semicircle so you have a consistent tone all around.

effect, choose a volumizing mascara in blackest black. Then, instead of pulling the wand from lash roots to the outside of the eyes, pull toward the inner corners of your eyes. —Abby Gardner

Makeup artist whose clients include Jennifer Lopez and Angelina Jolie President and founder of Mally Beauty, a cosmetics line sold on QVC, at Ulta stores, and on mallybeauty.com Author of the new book Love, Lashes, and Lipstick: My Secrets for a Gorgeous, Happy Life

Transform dull, tiredlooking skin with a dewy foundation: Creams and liquids are fair game (as long as they don’t say “matte” on the label), but skip talc-based powders, which can make skin look chalky. Blend all over with fingers, even on eyelids and just below the jawline.

make an exhausted mug look instantly luminous— when done right. Roncal says she sees women using the wrong products, trying to highlight with matte foundation (which doesn’t reflect light, the ultimate goal) or white shimmer

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SLEEPLESS IN ZITSVILLE A lack of shut-eye can spike your stress level, bringing unbidden guests to your face. How to hide pesky pimples.

W O M E N S H E A LT H M A G . C O M

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October 2014

Make zits chill out. “I take cotton swabs, soak them in Visine, and stick them in the freezer. I put one on a zit for 15 to 20 seconds. The coolness lessens the bump, and Visine helps take out the redness.”

Give it time. Popping whiteheads is a no-no, but if you must, Roncal says you’ll get the best concealing results if you let the area drain and dry out for five minutes afterward before covering it.

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Be precise. With bumpy breakouts, Roncal puts a tiny bit of concealer on the tip of an eyeliner brush and dots it on. The objective is to avoid creating more volume, which makes it more noticeable.

PATRIC SHAW/ TRUNK ARCHIVE (MODEL); PHIL BICKET T (RONCAL)

Résumé: Mally Roncal

Get up and glow.

Do the bright thing. Highlighter can

(too pale for most). Since the point is glowy—not disco-ball—skin, you don’t want to use excessive shimmer…which is what inspired Roncal to create Mally Beauty Effortless Airbrush Highlighter & Blush Duo ($45). Fair skin looks good with a silvery tone, medium skin is best with gold, and dark skin looks pretty with bronze. Dust on the brow bone, tip of the nose, cheekbones, and cupid’s bow.


©2014 P&G

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PROX Tone Correcting Protocol

PROX Intensive Wrinkle Protocol

DESIGNEDBY DERMATOLOGISTS PROVENBYTWINS 21 SETS OF IDENTICAL TWINS. AN UNPRECEDENTED SKINCARE STUDY. One twin followed a ProX regimen, her sister did not. The results? 100% of twins using the ProX Intensive Wrinkle Protocol said it helped reduce the look of fine lines and

Sara, on the right, used our Intensive Wrinkle Protocol for 8 weeks. Beth, on the le, did not. Neither twin’s skin was retouched in this photo.

wrinkles, and made their skin look younger. 100% of the twins not using the protocol agreed it improved the overall look of their sister’s skin.

WHY PROX IS SO DIFFERENT ProX isn’t just dermatologist recommended. It’s dermatologist designed by the ProX Global Derm Alliance. A network of world-renowned skin experts who work together to address the root causes of skin concerns and formulate potent, powerful solutions that work.

Potent proven protocols.

See the proof at olaytwinsstudy.com

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Fashion Feed

Are you a 30–32? This low-rise underwire won’t dig into arms.

D

O

M

If you’re small on top, go wire-free in this flirty bralette. Cosabella, $84.50, cosabella.com

GS

Huit, $86, barenecessities.com

T ES

O

M

S D

N

U

PIC SLIM

N KI

SI

Built-in cotton slings push together breasts for max cleavage.

E

D

Josie, $48, trueandco.com

S CT

FE

EF

Three-part cups are reinforced— perf for supporting a big bust. Cleo by Panache, $53, nordstrom.com

K AC ST

SHOP your SHAPE •••

ED

•••

E D

C

Intimates

K

LO W LE O FI PR

This balconette perks boobs up. The Body Elle Macpherson Intimates, $44, jcpenney.com

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PHOTOG R APHS BY J EFF HARRIS

PROP ST YLING: CHRIS STONE/HALLE Y RESOURCES

No matter what your cup size, these fancy-yet-functional styles will have your back and your front.


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Fashion Feed

Found!

BEST. STRAPLESS. BRA. EVER.

Why does this cost $350? Luxe label Eres gives us the lowdown on the high price.

RARITY Eres uses patented fabrics and makes limited quantities of each design.

Eres Privilège bra, $350, net-a-porter.com

TIME It can take up to 10 months to produce one bra style. DETAILS Delicate Calais lace is handstitched, a labor-intensive process.

BECOME A BRA WHISPERER

A wide mesh band, silicone no-slide grips, and side boning all provide bigtime, vented support, while the underwire cups do the heavy lifting. Triumph Beauty-Full Star, $66, triumph.com

What Lies Beneath

When you can’t get a professional fitting, diagnose your own way to the perfect size and style.

A bra is nothing without its intimate partner, the panty. Here are the five basic shapes and the body types they look best on.

Back strap riding up

1

Diagnosis Your band is too loose. Solution Go down a band size. Make sure it fits snugly across your back on the loosest hook of a new bra.

3

2

SYMPTOM

Armpit flab

Diagnosis Your cups are too small. Solution A deeper cup gives more side coverage. Put on the bra, bend over, and scoop your breasts forward from the sides.

5 4

SYMPTOM

Overflowing cups Diagnosis Your cups are too tight. Solution Try larger cups until there’s no spillage. The center of the bra should lie flat against your sternum.

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1/ THONG

2/ BIKINI

3/ BOY SHORT

4/ BRIEF

5/ CHEEKY

Athletic bods: Work those toned glutes!

This lowcut classic flatters most.

A modest style is great on pear bods.

Hourglass gals look fab in a high-rise.

Bit of a flat booty? This’ll lift you up.

Hanky Panky, $25, hankypanky .com

Calvin Klein Underwear, $26, calvinklein.com

Jockey, $28.50 for three, jockey.com

Wacoal, $25, wacoal-america .com

Hanro of Switzerland, $66, hanrousa.com

WorldMags.net WH Online > Get more styles tailored for your body at WomensHealthMag.com/ShopYourShape.

FASHION EDITOR: THEA PAL AD, MARKET EDITOR: GABRIELLE PORCARO, THOMAS MACDONALD/RODALE IMAGES (PANTIES), PROP ST YLING: CL AIRE TEDALDI/HALLE Y RESOURCES; CECILIA LUNDGREN (ILLUSTR ATIONS)

SYMPTOM


Plan of Action PROMOTION

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The Powerfully Effective, Take It Only When You Need It, Sinus and Allergy Medicine. Introducing new Vicks® QlearQuilTM. It’s the powerfully effective, take it only when you need it, family of sinus and allergy medicines. It’s everything Vicks® knows about day, night and 24 hour relief, so you can be you again. Vicks.com/QlearQuil-lineup

DAY

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NIGHT

24-HOUR

Hydrate with Flavor Propel is the Workout Water for people who are passionate about fitness. It’s a flavored water beverage that provides vitamin B and antioxidant vitamins C and E, so you can hydrate, replenish and get the most from your workouts. PropelWater.com

Turn Your Shower into a Pampering Spa Experience Try Neutrogena® Rainbath® in the shower or bath. The special formula cleans gently with rich conditioners, leaving your skin soft and touchable, without a hint of residue. Neutrogena® Rainbath® comes in invigorating scents like Pomegranate, Green Tea and Pear, and the clean, fresh Original. They’ll awaken your senses while they rejuvenate your skin. Neutrogena.com

Hunger Is the World’s Most Solvable Problem.

Nationwide Races

Together, we can make a huge impact in a very simple way. All you have to do is RUN!

New York City: Sunday, 9/21 Chicago: Sunday, 10/19 San Francisco: Sunday, 10/26

Run a 10K with us and you will instantly provide 10 meals for those going hungry in your local and surrounding neighborhoods. Plus, you’ll get a limited-edition FEED bag when you register.

Register now at RUN10FEED10.com.

Fun Runs Minneapolis: Saturday, 9/13 Denver: Saturday, 9/27 Houston: Saturday, 9/27 Los Angeles: Sunday, 9/28 Phoenix: Saturday, 10/4 Atlanta: Saturday, 10/11 Boston: Sunday, 10/12 Washington, D.C.: Saturday, 10/18

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Fashion Feed

QUILTED LEATHER

Vests Are the New Blazers

Cute with skinny jeans; unexpected and inspired with a maxi skirt. Andrew Marc x Richard Chai vest, $495, andrewmarc.com

ST YLING: GABRIELLE PORCARO, HAIR: JEANIE SYFU FOR TRESEMMÉ/ARTIST AND AGENCY, MAKEUP: NATALIE MILLER FOR MAKE UP FOREVER /MB REPS, MANICURE: YUKI MAKISHI/RONA REPRESENTS

Who needs sleeves? The endless array of colors, fabrics, styles, and fits makes vests more versatile, a little edgier…and so much cooler than your average jacket.

GO FOR FITTED TOPS— BLOUSY ONES WILL BUNCH AT THE ARMPITS.

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Fashion Feed

TAILORED WOOL

The ease of a robe; the authority of a power suit. Calvin Klein vest, $180, calvinklein.com

FAUX FUR Keep things sleek in a pelt with long, flat strands. Unreal Fur vest, $194, revolveclothing.com

JACQUARD TUXEDO A menswear vest adds swagger to a prim shift dress. Avelon vest, $475, ssense.com

MIX UP YOUR TEXTURES ON TOP: LAYERS OF THE SAME FABRIC CAN LOOK DISHEVELED.

COTTON TRENCH Starched khaki makes a festive skirt more workappropriate. Club Monaco vest, $795, clubmonaco .com for stores

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WorldMags.net For complete shopping information, see Where to Buy on page 179.


promotion

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Shop with a purpose!

INTRODUCING LEE Right now, 49 million Americans are going hungry—they don’t know when they will get their next meal. Through RUN 10 FEED 10, Women’s Health and FEED have provided 2.5 million meals to Americans going hungry. Now, you can support RUN 10 FEED 10 by simply SHOPPING at your favorite retailers.

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Need some inspiration to get started? Shop for Seiko at Kohls.com or Panasonic Beauty products at Ulta.com!

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© 2014 VF Jeanswear Inc. WorldMags.net


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GET THE MOST FROM EVERY WORKOUT.

HYDRATE WITH FLAVOR. THE WORKOUT WATER 0 CALORIES

facebook.com/propel

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VITAMINS


FASHION DIREC TOR: JACQUELINE AZRIA , ST YLING: CYNTHIA L AWRENCE JOHN, HAIR: WENDY ILES/ THE LONDON ST YLE AGENCY, MAKEUP: CELIA BURTON FOR M. A .C COSMETIC S/CLM HAIR & MAKE-UP. THIS PAGE: FABLETIC S TANK , DL1961 PREMIUM DENIM JEANS, TATEOSSIAN PINK BR ACELET. NEXT SPREAD: FABLETIC S TOP, BR A , AND PANTS, HUDSON’S OWN JEWELRY. L AST PAGE: FABLETIC S TANK AND SHORTS, HUDSON’S OWN JEWELRY

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Cover Exclusive

Fit to Be Happy

Clearly, Kate Hudson has so much to smile about: She’s got a great family life, a killer career, and an insane bod. One of the top drivers of her joyful existence: working out— a near-daily ritual she credits with boosting her brain power along with her behind.

B y Far ra h S to r r

PHOTOG R APHS BY R AN KIN

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Cover Exclusive

It’s a slate-gray day in London. Rain is falling—driving, miserable rain. You’d be hard-pressed to get a smile out of anyone in this town on a day like this. Anyone, that is, except actress Kate Hudson, who splits her time between Los Angeles and London— where she owns a home with British fiancé (and Muse front man) Matthew Bellamy. She barrels through the WH photo-shoot studio like a sunshine supernova, all smiles and hellos, a towel coiled incongruously around her head. (She just washed her hair, she explains.) Kate’s seemingly boundless enthusiasm is about as real as it gets. Though she admits to usually needing a daily jolt of joe (“I love coffee,” she confesses), Kate’s energy and

On Kate’s Workout Playlist

peppy disposition seem hardwired into her DNA (Mom is original golden girl Goldie Hawn; longtime stepdad is actor Kurt Russell). But Kate, 35, credits this happy outlook to something else: working out—pretty much every day. “Everybody loves results,” she says of the rock-hard abs (she’s got ’em) and firm tush (yep, incredibly so) that come from dedicated sweat sessions. “But I think that for me, the most

motivating factor is what starts happening to your brain: how we become more clear, how we actually find ourselves having way more energy, how our memory starts to become sharper. The more active you are, the more present you are, the more eloquently you start to speak because your brain is just firing differently.” But how does Kate find time, regularly, to fit in a workout? After all, this jet-setting actress is currently filming Rock the Kasbah, a comedy costarring Bill Murray. There’s also the Zach Braff–directed Wish I Was There, and Good People, out now, in which she appears with James Franco. Plus, Kate’s added designer to her résumé: She created a collection of LBD’s for Ann Taylor and cofounded a line of stylish (and affordable) athletic wear called Fabletics. Not to mention, she’s a mom of two (Bing, Kate’s son with Bellamy, is 3; and Ryder—her son with her ex, singer Chris Robinson—is 10). The answer, it turns out, is that Kate exercises just about anywhere and everywhere

she can. When she’s at home, she fits in Pilates, which she is “passionate” about. “It’s all core-based, and it engages everything from your saddlebag area to your triceps. You’re going into your abs in a deep way that doesn’t normally happen with crunches,” she says. Which might explain why whenever she stops doing Pilates for awhile (because of her crazy busy schedule—and because sometimes she gets “bored” with it), she “always goes back.” Says Kate: “Pilates has always been my foundation.” But she finds plenty of other creative ways to stay active too. “I love exercising with my kids!” she says. “Bing’s like 36 pounds, so if I walk around with him in my baby carrier for a couple of hours, that’s a

New Politics The Naked and Famous Ice Cube Jay Z Katy Perry “Dark Horse” Iggy Azalea “Fancy” Jason Derulo “Talk Dirty” (“Ryder loves that song!”)

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WorldMags.net workout. Ryder and I have done kickboxing together. I’ll sprint with him on my back, then I’ll do squats. He’s 10 now, so he’s starting to get a little too heavy. I’ll probably get another year out of him, then Bing’s next. I’ll also take Bing from the shoulder and under the tushie and benchpress him. You’re not literally working out, but after about five times lifting them up, you’re exhausted—and they’re loving it.” Other tools in her get-fit, get-happy arsenal: exercise DVD’s for when she’s traveling. Her faves include Brazil Butt Lift (“It’s a lot of lunges,” says Kate, “but it’s a tough workout”) and Insanity, which pegs itself as “the hardest workout ever put on DVD.” (“I love it,” says Kate.) When she’s not working out or spending time with her family, she’s discovering other ways to stay upbeat and healthy. A few more of her strategies:

Just eat already. Kate could never survive regular juice cleanses that are so of-the-moment. “It’s just not for me,” she says. “I like food too much.” Instead, when Kate needs to “cleanse,” she’ll do an elimination diet, getting rid of sugar and gluten and red

meat for a month in order to go back to “how we should be eating.” And that means “rice, beans, lentils, beautiful salads, low-mercury fish, some nuts, blueberries and raspberries, and all sorts of vegetable dishes,” says Kate of her go-tos. (She gets recipes from friend Gwyneth Paltrow’s cookbooks—and loves to join

in when Paltrow is creating: “That’s my favorite thing— going in her kitchen and eating everything!”) Of the elimination diet, Kate says: “It’s hard to stay focused, but the good thing is, you can drink. You can have a good tequila straight up and certain vodkas that aren’t wheatbased. So basically this healthy diet is made possible only by an end-of-the-night dirty martini!”

That Hair! We couldn’t possibly leave a Kate Hudson interview without asking this pressing question: Exactly how does she get those perfectly tousled beach waves? “My hair’s natural... with help,” says Kate. “Depending on the weather, it can be the worst frizz ever. I like to use a leavein conditioner to take the frizz out. So I’ll do a Rene Furterer leave-in conditioner, and then I’ll use argan oil or Moroccanoil.”

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Cover Exclusive

You won’t find Kate on Twitter: “I totally get Tweeting. It’s just a personal thing. I actually feel like I might be really bad at it. I’d be really flaky. I’d go on it for a week, then I wouldn’t go on there for a month. But there’s part of me that’s fighting my own desire. I feel like once dresses. I love women who I get into that, it’s over,” are like, ‘I don’t care what she says, then admits: “I’m anybody thinks, this is what thinking of doing Instagram. I I like, this is what I am.’” feel like that’s more fun.” Another girl But social networking crush: Amy WH Online in general “can create a Go behind the scenes Adams. “She’s with Kate at lack of intimacy in our charming. I her cover shoot, society,” says Kate. “I absolutely adore exclusively at WomensHealthMag understand it, and I do her,” says Kate. .com/KateHudson. see the fun in it too. But And when it when we look each other in comes to the guys in the eyes, we choose to put Hollywood, Kate gets our phones down and actually right to the point: “Jeremy make a choice that we’re going Renner. He’s just genuine; to connect without any there’s no bullshit with him,” distraction. The other day, the she says. As for James Franco, kids were in the house and all her Good People costar: “I’ve running around, and I was never seen anybody as busy as doing e-mail. Kurt looked at James, but it’s inspiring. Just me and said, ‘You kids never watching his schedule unfold had that growing up. Our faces on certain days made me were never in our phones.’ It exhausted! But there are a lot really resonated with me.” of things he’s doing that made me [feel] motivated to want to do those things,” she says. “I Hang out with people love that he doesn’t give a f--k you admire. and doesn’t feel like he has to “I like very authentic play by any rule book. He just people—Zooey Deschanel, does what he enjoys. I guess for example,” says Kate. “We that goes back to being went to high school together, authentic. James is one of and she hasn’t changed. She those friends that if you start would always come in all talking about something, her beautiful vintage 1950s

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“MY MOM PUT ME IN DANCE CLASS VERY YOUNG. WHEN YOU PUT KIDS INTO SOME SORT OF DISCIPLINE, IT [SHOWS] THAT IT FEELS GOOD TO BE ACTIVE.”

[he’ll say] don’t talk about it, just do it! It’s nice to have people like that in your life.”

Wear clothes you love. If there is one fashion mantra Kate lives by, it’s this: “I can’t be uncomfortable. I think there are a lot of women who can wear structured things and beautiful high necks, but if something is hitting me in a weird place, I just can’t do it,” she says. Which may be why she gravitates toward camo leggings, layered tees, and tops with cutouts—all stylishly comfortable and all of which, not surprisingly, are well represented in her Fabletics line. “I love designing, and this is the kind of stuff that I wear every day as a mom,” she says. “I’m passionate about being active, but it’s hard. And I think it’s something that women need to inspire each other to do. But if you have something that you feel good in, it’s the first step to get you into the gym.” Q

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Get-Fit Tricks

WarmUp the Right Way One possible reason your desired fitness results still elude you: You’re starting each workout all wrong.

You probably know a dynamic warm-up can help you ward off injury and perform better during your workout. But what you may not know is that there’s a lot more to an effective pre-exercise routine than jumping jacks and high knees. To reach your fitness goals faster, you need to start every workout with a warm-up like this one. While many dynamic warm-ups get your heart rate going, routines like this are also designed to reduce tension, improve mobility, and activate lazy muscles—crucial steps to help ramp up your training session. Oh, and it will take only about 10 minutes (woot!). Here are the simple steps you need in order to fire up properly. Do 10 reps of all exercises listed.

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DAN MARTENSEN/ TRUNK ARCHIVE

By Rachel Cosgrove


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Get-Fit Tricks

2

MOVE YOUR HIPS

1

ROLL WITH IT Research shows that foam rolling can improve range of motion during a workout as well as reduce soreness afterward. It’s a quick and easy way to minimize adhesions and knots in soft tissue, so your muscles and joints can move freely. DO IT

Total-Body Foam Roll Starting with your calves, use a foam roller or lacrosse ball on all your major muscle groups— hamstrings, glutes, quads, IT bands, and shoulders— spending more time on sore or tight areas.

Women neglect their hip flexors as much as they neglect their budgets during a sale at Sephora. But tight flexors can inhibit proper movement in exercises like squats and lunges and set your body up for injury (one study found that women with runner’s knee were more likely to have weaker hip flexors than the uninjured). DO IT

Hip-Flexor Stretch Kneel on your right knee with hands behind your head. Squeeze your right glute as you press that hip forward. Hold for 30 seconds, then switch sides.

3

FIRE UP THOSE GLUTES

All the sitting we do makes our butt muscles sleepy—even during sweat sessions. This move wakes them up so they’ll be energized and ready to kick, you know, butt.

4

DO IT

Poor buddies, they get very little love. But here’s why you should give your ankles a thought: Stiff ones put extra stress on knees and hips when you do anything that requires ankle flexion, like running, jumping, and step-ups (to name a few). And if you’re a high-heel lover, you’re even more prone to ankle mobility issues.

Marching Hip Bridge Lie on your back with knees bent. Lift your hips until your knees and shoulders form a straight line. Alternate lifting your left leg, then your right. Do 10 reps on each side.

ENGAGE YOUR ANKLES

Standing Ankle Dorsiflexion Stretch

Lie on your left side with knees bent. Keep your hips still and lift your right knee. Hold for two seconds, then return to start. Do all reps on that side, then switch sides.

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Place both hands on a wall with one foot staggered two to three feet in front of the other, the front foot a few inches away from the wall. Slowly drive your front knee toward the wall, then back to start. Do all reps on that side, then switch legs.

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DAN MARTENSEN/ TRUNK ARCHIVE; MCKIBILLO (ILLUSTR ATIONS)

DO IT

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WorldMags.net Get-Fit Tricks

5 6

DROP IT LOW

Body-weight squats won’t fully prep muscles for a demanding workout. This sequence turns on everything that needs to work—and ensures proper (read: safe) form during total-body moves.

STAND TALLER

Proper posture allows your muscles, joints, tendons, and ligaments to work like a well-oiled machine. Ease tightness with the first move below, then engage postural muscles, open your chest, and warm up your shoulders with the second.

DO IT

Reaching Squat to Stand Stand with feet slightly more than shoulder-width apart, arms raised overhead. Bend at your waist to grab your toes. Then lower your hips down into a squat position, knees outside your arms. Lift your chest and raise your arms overhead one at a time, then stand.

7 8 TALK TO YOURSELF

DO IT

Open HalfKneeling Thoracic Rotation Kneel on your left knee, right foot flat on the floor in line with your left knee. Place your left hand on the floor directly under your shoulder and raise your right arm; pause, then bring it down between left arm and leg. Return to start. Do all reps, then switch sides.

Wall Slides Stand with your back against a wall and slide the backs of your hands, elbows, and arms up the wall. Slide back down, keeping in contact with the wall.

By sending signals from your noggin to your body, these moves can strengthen the communication between brain and brawn.

TAKE THE LUNGE

Lunges are overachievers in the best possible way: They’re unilateral, so you can’t compensate if you have a stronger leg; they train balance and engage the core; and since they’re compound movements, they activate more than one joint at a time. The specific types shown here get you moving in multiple directions, a key piece to any warm-up.

DO IT

Single-Leg Reach Stand on your left leg and raise your right arm. Lower your torso and lift your right leg behind you. Return to start. Perform all reps on that side, then switch legs.

DO IT

Reverse Lunge with Rotation Standing with feet shoulder-width apart and hands on your head, step back with your left leg into a lunge and turn your torso to the right. Pause, then return to start. Perform all reps on that side, then switch.

9

Alternating Lateral Lunge Standing with feet shoulderwidth apart, step your right foot out into a side lunge, pause, then drive off the right leg to return to start. Perform all of the reps on that side, then switch legs.

PICK UP THE PACE This last step is like a dress rehearsal, putting all the pieces together while pumping up your heart rate so you’re ready for anything!

DO IT

Single-Leg Hop

Lateral Shuffle

Stand on one foot and imagine there is a line drawn on the floor. Hop quickly back and forth over the line 10 times, then switch feet and repeat.

Start in a squat, with knees bent and hips back; shuffle 10 steps to the right as fast as you can, then 10 steps to the left. Continue alternating. Q

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Get-Fit Tricks

1 Reverse Wood Chop

Stand with your feet hip-width apart, knees bent, and hold a medicine ball outside your right knee (a). Keeping your arms straight, brace your core and stand as you raise the ball diagonally above your left shoulder (b). Pause, then return to start. That’s one rep. Do five, then switch sides.

MINUTE WORKOUT

HOT ABS, HOT EVERYTHING

a

b

Targeting your core produces more than a taut tummy: It turbocharges your overall strength and metabolism.

QUICK TIP Choose a medicine-ball weight that challenges your core during the last few reps without compromising proper form.

2 Reverse Lunge Rotate

a

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Hold a medicine ball with both arms extended at chest height, feet hip-width apart (a). In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder (b). Slowly reverse the movement to return to start. That’s one rep. Do five, then switch sides.

a

b a

3 Folding Chair

Lie on your back, feet raised and knees bent 90 degrees and arms at your sides a few inches off the floor, palms facing up (a). Brace your core and reach your fingertips toward your heels as you raise your shoulders off the floor, keeping your head neutral (b). Pause, then return to start. That’s one rep. Do 10.

b b

4 Ruler Reach

Lie faceup, knees bent, feet flat on the floor; extend your left leg, keeping it parallel to your right thigh (a). Brace your core and, on three counts, raise your back off the floor, keeping your head neutral and reaching your arms toward your left foot (b). Pause, then slowly roll down. That’s one rep. Do five, then switch sides.

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That sports-bra-only yoga instructor. Women who make naval rings look sexy. Every page of the Sports Illustrated Swimsuit Edition. Let’s face it: We’ve all had moments of ab envy. But beyond how well those chicks can pull off a crop top, there’s a more important reason their ridiculous midsections should inspire you to work your own. “Your overall strength stems from your core,” says Keoni Hudoba, creator of the Cyc Method, an indoor-cycling class in New York City. “It’s the main pillar of your body. Your arm and leg movements originate from that center, so the stronger your core is, the more efficient you’ll be in the weight room, on a run, or in cycling class.” So giving your waistline a little extra attention can actually help speed your total-body results. This routine, created by Hudoba, is a two-for-one deal: It will build that critical core strength—and score you enviable abs. Do the following moves up to three days a week, moving from one to the next with as little rest as possible after each. (You can rest for up to 60 seconds between circuits.) Repeat for a total of three circuits. —Cory Stieg


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Get-Fit Tricks

Yes, You Can Do a Real Pushup The fastest way to sleek arms, sculpted shoulders, and a slimmer waistline? No more of that bent-knee business.

As a personal trainer, I can attest to the fact that the classic pushup is one of the most underrated exercises in existence. Not only would I place the pushup over any single arm exercise out there for sculpting sexy shoulders and toned triceps, but it’s also a killer total-body move. Problem is, most women aren’t getting the full pushup payoff for one simple reason: They’re resting their knees on the ground. I’ve always felt the modified pushup carried a negative connotation, encouraging a mentality I’d prefer to avoid altogether: “Oh, sorry, you can’t do a regular pushup? Let’s treat you like a delicate flower, then.” No! In fact, I nixed this notion more than a decade ago when I first became a personal trainer. 76

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The last thing I wanted to do was to make any of my female clients feel inferior. Not to mention, I knew there was a better way to help women build their strength. A lot of people think the reason many women struggle with a standard pushup is because they lack chest and triceps strength. But often, women lack the core control to get into—and then sustain—a strict plank position through the entire range of movement of a pushup. Bent-knee pushups of course target your

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APPROXIMATE PERCENTAGE OF YOUR BODY WEIGHT YOU LIFT DOING A MODIFIED PUSHUP

chest and triceps, but they don’t address the issue of poor core control, so they’re not getting you much closer to doing the full-on thing—no matter how many reps you rack up. If you agree that modified pushups are played out and it’s time to get rid of them, then take our challenge: This specialized two-step program will help you build the strength and confidence to bang out perfect reps of the real deal. Who’s with us?

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Woman up! Flip the page to find your simple two-step plan. Alternate between the two moves, doing them a total of three times each week. (So week one you’ll do 1, then 2, then 1; week two you’ll do 2, then 1, then 2, and so on.) Add this to the start of your scheduled workout. Putting it first helps make it a priority— plus, it helps ensure strong, quality reps.

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Get-Fit Tricks

+

STEP 1:

Elevated Pushup 10–12 REPS • 2 OR 3 SETS If you’re not strong enough to do a full pushup yet, placing your hands on a bench, step, or elevated bar reduces the body weight you have to lift. The higher your hands are from the floor, the easier the exercise. DO IT

Eccentric Pushup

STEP 2:

Band-Assisted Pushup 5–8 REPS • 3 OR 4 SETS The band “supports” you at your weakest spot (in this case, the bottom of the move) so your form stays solid through the entire range of motion. The support lessens as you return to start, so you utilize more of your own strength.

People are generally stronger in the lowering portion (or eccentric phase) of any exercise. By lowering your body as slowly and with as much control as possible, you generally force your muscles to work much harder, which will translate to better overall strength. Start in a pushup position. Lower yourself as slowly as possible, keeping your body in a straight line, until your chest touches the floor. Return to start without letting your lower back hyperextend. That’s one rep. Q DO IT

Attach a resistance band to both ends of a power rack and get in a pushup position with the band across your hips. (The higher the band on the power rack, the more support you’ll get.) Bend your elbows to lower yourself, keeping your elbows at a 45-degree angle from your body, until your chest touches the floor. Explode back up to start. That’s one rep. DO IT

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PATRICK GEORGE (ILLUSTR ATIONS)

Start in a standard pushup position, hands under your shoulders, chin tucked, and eyes looking down. Your body should form a straight line from head to heels. Bracing your core and squeezing your glutes, slowly lower your body to the bench or bar, keeping your back straight and elbows at a 45-degree angle from your torso. Explode back up to the starting position. That’s one rep.

Don’t have access to a gym or power rack? Swap the band-assisted pushup for the same number of sets and reps of this move instead.


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Get-Fit Tricks

Weatherproof Your Workouts

Between psycho storms and excessive heat, fall can be a tricky time to exercise outside. ABC News chief meteorologist Ginger Zee explains why—plus, pro advice for dealing with unpredictable elements. By Caitlin Carlson

Twister Conditions

Sudden Downpours

Check wind speeds before you head out. Over 40 mph? Debris or stray flying objects are more likely. Says Zee: “Winds are usually calmest in the morning because there’s less mixing of heat and cold—how wind is created in the first place.”

If you see nothing but clear skies, beware: Sunshine generates the heat that can fuel thunderstorms, says Zee. Check the radar before you head out (online, or download the RadarScope app, $10 for iPhone and Android). Many intense storms unleash between 4 p.m. and 7 p.m., explains Zee.

WEATHER IT Watch your direction. “Run into the wind first, and then with it on your way home,” says running coach Jenny Hadfield (who trains in the Windy City, Chicago). Otherwise, you’ll get heated up on your way out—and chilled coming back. ”Then you’re running on cold legs,” says Hadfield, “making you more injury-prone.”

WEATHER IT Change up your route. “Plan a close circle loop so that if it starts pouring, you’re never more than 10 minutes from home,” says Dror Vaknin, a running coach at the University of Tampa (located in the lightning capital of North America). Stay indoors if lightning is forecast.

RUN FOR A REASON! Join Ginger Zee as she hosts (and runs in) our 10-K race, RUN 10 FEED 10, in NYC on September 21. To get involved in a RUN 10 FEED 10 race near you—each event feeds hungry people in your area—sign up at RUN10FEED10.com, or tune in to ABC’s Good Morning America this fall for details.

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“I LIVE ON MY WEATHER APPS SO I CAN TRY TO PLAN MY RUNS IN ADVANCE,” SAYS ZEE.

Heat Waves These can “come out of nowhere,” says Zee, and things can get sticky, too. “People always talk about humidity, but dew point better represents how steamy it is.” Anything above a 65-degree dew point (check weather.com) can feel uncomfortable; if the dew point is higher than 75, hit the treadmill. WEATHER IT Fuel up. The steamier it is, the more water you need to drink (duh!), but “electrolytes are also important, since you lose sodium through your sweat too,” says pro runner Scott Jurek, record holder in the Badwater Ultramarathon (that’s 135 miles in the up-to-130°F heat of Death Valley!). Add a sports drink or tabs (like Nuun Electrolyte Tablets, $22, rei.com).

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Freakish Cold/ Snowstorms Follow the same radarchecking protocol as with rainy conditions before you head out. But even if the forecast doesn’t call for flurries, bundle up! “Powerful cold fronts don’t necessarily come with storms. You can have a huge drop in temperature—nearly 20 degrees in 20 minutes— very suddenly,” says Zee. WEATHER IT Alter your stride. Take shorter, more frequent steps, keep your feet lower to the ground, and try to run on freshly fallen, rather than packed, snow, says Hadfield. “You’ll reduce the risk of slipping or straining muscles.” Putting chains on your running shoes is smart (try Yaktrax Run winter traction devices, $40, rei.com).

IDA ASTUTE/ABC

You may be dreaming of runs amid the brilliant autumn foliage, but fall weather can be surprisingly erratic. “Between summer and winter, the jet streams are trying to figure themselves out, so we get a taste of the conditions typical of both seasons,” says Zee. Still, soggy or sweltering days are no reason not to lace up. Zee and other experts tell how to weather whatever forecast nature sends your way.


AVERAGE

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WANTS TO HAVE ITS CAKE

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Healthy Dose

Slash Your Cancer Risk—Today There’s been a ton of well-deserved attention on breast cancer, but we need to think beyond the pink—these five other types can pose serious threats to women too. The empowering news is: You can do a lot to outsmart them.

Before the famous breastcancer symbol—the delicate pink ribbon—was created in 1991, the disease suffered from neglect. Now, with the pink-ifying of everything from perfume bottles to football helmets each October, most of us can’t even remember that time. And that’s a good thing: Bringing breast cancer to the forefront has yielded some big scientific wins, including 3-D mammography (a test that’s recently been shown to improve detection and drive down nerve-racking false alarms). And women are way more vigilant about looking out for lumps. The payoff: 61 percent of tumors are now detected at a localized and thus more treatable stage.

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Yet while breast-cancer awareness has skyrocketed, most of us remain somewhat in the dark when it comes to knowing which other forms of cancer pose the highest risk: In a recent survey, only 22 percent of people accurately pegged lung cancer as the biggest cancer killer of women. Thankfully, time is on your side. Some cancers take 10 years or more to develop, which means there’s a lot you can do now to help squelch the risk of getting sick later in life, says Graham Colditz, M.D., an associate director for prevention and control at Siteman Cancer Center in St. Louis. Here, what you need to know to help protect yourself from five dangerous types.

PHOTOG R APHS BY G REGG S EGAL

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Healthy Dose

(compared with people who’ve never fake-baked)—and double the risk for those who start before age 35.

LU N G C A N C ER cancer killer among women, responsible for 26 percent of female cancer deaths

94k

TEN

women are diagnosed each year; about 70,000 die from the disease.

3, 000

1

#

YOUR ANTI-C STRATEGY You can’t completely undo skin damage done in your teens, but curbing your current sun exposure can help ward off melanoma, as well as basal and squamous cell skin cancers— two types that are less deadly but more common.

Number of nonsmokers who die every year from secondhand smoke

Percentage of lung-cancer patients who have never smoked cigarettes

Half of cancers are considered preventable, say experts.

BIGGEST RISK FACTORS

If you don’t smoke, don’t start now. Sounds like a no-brainer, but recent research finds 41 percent of women spark up their first cigarette in their twenties or thirties. There’s danger no matter what you puff: Cancer rates in those who smoke so-called light or low-tar cigarettes aren’t any lower than in those who puff regular cigs. The only fix is to ditch the butts—the sooner, the better. Quitting by your mid-forties can extend your life by about a decade, say researchers. What else you can do:

57

EVERY MINUTES, one person dies of melanoma—the deadliest form of skin cancer.

4

Melanoma is the most common cancer among adults ages

percent of all cancers in women are melanomas.

25–29.

one in five people will develop skin cancer in their lifetime.

32k

YOUR ANTI-C STRATEGY

SKI N CANCER

AROUND

Cigarettes are the top cause among smokers. For those who don’t light up, exposure to radon—an odorless natural gas that can seep into your home through cracks in the foundation—tops the list.

women will be diagnosed with melanoma this year.

> MONITOR YOUR BREATHING. Lung CT scans

> CHECK RADON LEVELS IN YOUR HOME. DIY testing

kits are available at homeimprovement stores, or you can call a home inspector to perform the service.

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Ultraviolet (UV) rays from sun exposure can damage skin cells, which can predispose them to become cancerous later in life, says Abrar Qureshi, M.D., chair of dermatology at Brown University, who led a study showing that getting five or more blistering burns by age 20 raises your melanoma risk by 80 percent. Tanning booths are particularly dangerous because they deliver a hefty dose of UV radiation in a short period of time. Research shows a 20 percent higher melanoma risk in those who use them

woven, synthetic materials offer the most protection, as do clothes labeled UPF, or Ultraviolet Protection Factor. > SLATHER ON A BROADSPECTRUM SUNSCREEN. Use

one with an SPF of at least 30, regardless of the weather— the sun’s rays can penetrate through clouds and even glass! And ignore “waterproof” labels; there’s no such thing, says Qureshi. Instead, apply a shot glass–size amount to your body, and reapply every two hours (more often if you’ve been in the water or sweating up a storm). Be especially vigilant about your arms and legs, where melanomas are most frequently found in women. > SEE A DERMATOLOGIST ABOUT SUSPICIOUS MOLES.

The most concerning are those that morph in color, size, or texture, says Qureshi.

COLON CANCER

5

have risen to 65 percent (compared with 49 YEAR percent SURVIVAL nearly four RATES decades ago). AROUND

64,000 women are diagnosed every year; about 25,000 die of the disease.

common cancer among women thirdmost

aren’t recommended until age 55, regardless of your smoking history, so see your M.D. if you have a nagging cough, unusual (and persistent) shortness of breath, or wheezing, or if you cough up blood.

BIGGEST RISK FACTORS

> WEAR A WIDE-BRIMMED HAT AND PROTECTIVE CLOTHING. Thick, tightly

BIGGEST RISK FACTORS Know your family history. Your risk doubles if a sibling or a parent was diagnosed before age 55. That’s because roughly one in four cases appears to run in families. And lay off the vices! Women who toss back two or three alcoholic drinks a day are 8 percent more at risk than

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once-a-day drinkers or teetotalers; other studies have found smoking can up your risk of colon cancer by as much as 50 percent.

YOUR ANTI-C STRATEGY Screening and treatment advances have sent survival rates soaring, in part because more worrisome polyps are being removed before they

WH Online > Boost your knowledge of breast cancer—and how to prevent it—at WomensHealthMag.com/BreastCancer.


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Q

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Healthy Dose

become cancerous. Still, unless you have a strong family history, colonoscopies aren’t suggested until age 50. So what can you do now?

red flags (as are loose or bloody stools and chronic constipation). > STAY SLIM AND ACTIVE, as this suppresses higher blood sugar levels that can spur cancers, says Colditz. (See “Weighty Matters,” below.)

> LISTEN TO YOUR GUT.

Persistent cramps, gas, and abdominal pain are common

> LIMIT RED, AND PROCESSED, MEAT. Studies

have linked these foods to an increased risk; experts recommend eating no more than three servings (two to three ounces) of red meat, sausages, lunch meats, and bacon per week.

C E RV I C A L A N D OVA R IAN CANCERS AROUND

12,000

WOMEN

are diagnosed with cervical cancer annually; about 4,000 die from the disease.

AROUND

20k

are diagnosed annually with ovarian cancer, the most deadly reproductive cancer in women; about 15,000 die from the disease every year.

eleven percent of ovarian cancers are diagnosed in women under age 45.

91

percent: five-year survival rate for cervical cancer, if it’s caught early and localized; nearly half of cases are ID’d at this stage.

BIGGEST RISK FACTORS

YOUR ANTI-C STRATEGY

Sexually transmitted human papillomavirus (HPV) can trigger cervical cancer, with at least a dozen strains linked to the disease. And the ovarian cancer risk is much higher in women who carry a BRCA mutation.

Pap smears can identify precancerous cells on the cervix; experts now recommend getting this test every three years instead of annually. And if you’re not 27 yet, the HPV vaccine is still an option. Other strategies:

> KNOW THE SIGNS. Notify

your doc about prolonged abdominal bloating (a red flag for ovarian cancer) or suddenly heavy or irregular periods (a symptom of both cancers), says Karen Lu, M.D., chair of the department of gynecologic oncology at the University of Texas MD Anderson Cancer Center. > CHECK YOUR HISTORY.

Women who have the BRCA mutation or a strong family history should consider getting their ovaries removed in their thirties or forties, after they’re done having kids, says Lu. > RECONSIDER THE PILL. It can reduce ovarian cancer risk but increase risk of cervical C. Talk to your doc about what’s best based on your history.

THE DOCTOR IS IN

I’ve been getting big head-rushes lately every time I stand up. What’s the deal? —Juli, Eugene, OR If you see stars only when you stand, low blood pressure is likely the culprit. When you rise after a long sitting session, blood pools in your legs, and your blood pressure drops (since there’s less of the red stuff circulating up to your heart). To fight gravity and pump blood back up to your brain, your ticker speeds up. But, if your blood pressure is already low, blood may not get to your heart (and head) for a few seconds. Hello, dizziness! It’s very common—and typically healthy—to have baseline low BP; no treatment is needed.

My hair is getting less curly. Could this be health-related?

Weighty Matters As many as 20 percent of cancer deaths in women are linked to weight gain, and your risk rises with the number on the scale. “Extra pounds may amplify the body’s estrogen levels in ways that promote runaway cell growth in hormone-related cancers,” says Karen Lu, M.D., of MD Anderson Cancer Center. “In other cancers, such as colon, the theory is that weight-induced elevated blood sugars increase your risk.”

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October 2014

If you have pounds to lose, though, don’t rely on diet alone. Research shows that inactivity itself increases the risk for several cancers, likely due in part to elevated blood sugar levels. And hitting the gym may not be enough: “One sweat-filled hour won’t erase the damage done by prolonged sitting. You need to get up every half-hour from lunch to day’s end,” says Graham Colditz, M.D., of the Siteman Cancer Center in St. Louis. Q

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Keri Peterson, M.D. Internal medicine, Lenox Hill Hospital, New York City. Go to WomensHealthMag .com/Experts to ask her your questions.

FROM LEFT: AL AMY; NO CREDIT

—Erin, Lithia, FL Is it possible you have a bun in the oven? Hormonal shifts, such as those that occur during pregnancy, can make hair straighten; if this is the case, the bounce may come back postpartum. If you’re not pregnant, your curl loss is likely due to normal, agerelated gene changes. If your locks are becoming fine, too, ask your doctor to test your thyroid. When thyroid-hormone levels are off-kilter, they can cause thinning and texture changes.


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It may surprise you that if you’re experiencing any of these symptoms, you may have Chronic Dry Eye disease: X

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Watering eyes

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Healthy Dose

Time for an Oil Change The latest slew of edible oils promises to enhance your heart, mood, skin, and more. Here, what to pour on. B y Jess i ca Mi gal a

PIGGYBACKING ON the “food as medicine” and “fat is your friend” movements, oil love has exploded, says Geeta Maker-Clark, M.D., an integrative family medicine physician at NorthShore University HealthSystem in Evanston, Illinois. And it now involves way more than the reigning health champ, olive oil. Get to know these other slick picks.

Downing “shots” of oils has become a hip, expedient way to score health benefits. But imbibing this way raises the risk of accidentally breathing oil into your lungs (not good!). Stick to mixing ’em with food.

Sesame Oil

Avocado Oil

Walnut Oil

Coconut Oil

The seed-extracted oil helps stave off diabetes and thwart cavities; it can even help prevent sunburn.

The silky fruit oil helps fight joint conditions and promotes soft skin.

It’s the new fish oil, and it can help improve your body’s reaction to stress— minus the marinelife aftertaste.

This antioxidantrich überoil has nearly unlimited potential; eating it will make you a health superhero.

The Bottom Line

Its unique antioxidants, coupled with compounds called lignans, may help control blood sugar as well as lower “bad” LDL cholesterol. When used in “oil pulling”—i.e., swishing it around your mouth for 10 minutes— sesame oil might halt plaque buildup. Rubbing some on your skin could help ward off sun damage…but never use it as an SPF sub.

As with olive oil, avocado oil packs anti-inflammatory monounsaturated fatty acids (MUFA’s), which help protect your skin from the inside out by slaying free radicals. Eaten on the reg, it can also act like a tiny dose of natural ibuprofen, though research shows it works only for acute joint pain when combined with soybean oil in a supplement.

It’s true that walnut oil, like fish oil, is rich in omega-3 fatty acids. Its particular kind, alpha linolenic acid (ALA), serves as a building block for the healthy fats that help regulate your immune and nervous systems. Studies show walnut oil may also help keep your stress levels—and blood pressure—in check, protecting your heart.

Coconut oil’s star power comes from lauric acid and saturated fatty acids called mediumchain triglycerides (MCT’s). Some docs believe that lauric acid makes the oil an effective oral rinse or topical antimicrobial. But it’s the MCT’s that show the most promise: Studies indicate they could balance cholesterol, improve digestion, even reduce belly fat.

Your Move

A few times a week, use one-half to one tablespoon of unrefined toasted sesame oil while cooking with low to medium heat—up to 350°F. Or drizzle the same amount on roasted veggies or Asian-style dishes.

It’s expensive. You’re better off skipping the oil and eating actual avocados (extra perk: fiber). If you do feel like splurging, refined cold-pressed avocado oil can make an effective dry skin moisturizer when applied topically.

Cooking with heat may eliminate its health properties, so always use it cold. Drizzle one to two tablespoons of cold-pressed walnut oil over pasta, veggies, or salad greens. And along with sesame oil, store this one in the fridge; it can go rancid—fast.

Swallow two to three tablespoons, max, per day. (Most of these oils pack 120 calories per tablespoon.) If you like it chilled—e.g., in smoothies—buy expellerpressed virgin coconut oil. Use a refined type for medium- to high-heat cooking.

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YASU + JUNKO/ TRUNK ARCHIVE

The Buzz

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food

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now

Swxxt Sweet Hxrvxst Harvest

Fxll’s not just for fêting xpplxs xnd pxxrs. Dxtxs, pxrsimmons, xnd quincx xll shinx bright in thx xutumn sun,apples xnd thxir There’s more to fall fruit than and flxvors pxrkpalette up xvxrything from pears.big Expand your (and your sxlxds drinks to of snxcks xnd stxws. palate) andxnd enjoy some the season’s Hxrx xrxsurprising somx wxys to txp more picks. B yinto C h e thx r yl S te r nm an Ru l e B y C h x r yl S tx r nm x n Ru l x

P H O T O G R A P H S B Y R O M U L O YA N E S

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Eat Smart

WorldMags.net DATE ENERGY BITES

In a food processor, combine 7 pitted Medjool dates, ¾ cup unsalted cashews, 1 tablespoon flaxseed, and ½ teaspoon almond extract, and process for 1 minute. Add 1 tablespoon water and ¼ cup dried cranberries and process until mixture forms a ball. Scoop rounded tablespoons onto a lined baking sheet and freeze. Transfer to a sealed container in freezer to store; defrost before eating.

Dates Rich and sweet, dates are a good source of fiber, magnesium, potassium, and health-promoting polyphenols. The most common varieties are the meltingly soft, plump Medjool and the firmer Deglet Noor.

FROTHY ALMOND DATE SIPPER

In a blender, combine 3 chopped, pitted dates; 3¼ cups unsweetened almond milk; 1 tablespoon hemp seeds; 1¼ teaspoons cinnamon; 2 teaspoons cocoa; and 4 ice cubes. Blend until frothy. MAKES 4 SERVINGS Per serving: 100 cal, 3.5 g fat (0 g sat), 17 g carbs, 150 mg sodium, 3 g fiber, 2 g protein

MAKES 14 NUGGETS Per 2 nuggets: 160 cal, 7 g fat (1.5 g sat), 24 g carbs, 0 mg sodium, 3 g fiber, 3 g protein

Date-Oatmeal Stuffed Apples Mix ½ cup cold cooked oatmeal; ¼ cup toasted, chopped hazelnuts; 5 chopped, pitted dates; 1 tablespoon maple syrup; ¼ teaspoon nutmeg; and a pinch of salt. Use a melon baller to make a cavity three-quarters deep in each of 4 Rome apples and pack with filling. Place apples in a baking dish, pour ½ cup apple juice around them, cover with foil, and bake at 375°F until tender, 40 to 70 minutes. Top with a teaspoon of heavy whipping cream. MAKES 4 SERVINGS Per serving: 270 cal, 6 g fat (1 g sat), 58 g carbs, 40 mg sodium, 8 g fiber, 3 g protein

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IN FLAVOR. NOT CASH. Creamy parmesan. Freshly made pasta. All-natural, premium white meat chicken. Ready for two in ten minutes. Plus all profits go to charity. That’s our kind of comfort food. In the frozen aisle.

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© 2014 Newman’s Own, Inc.

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Eat Smart

Persimmons WorldMags.net

These bright fruits contain at least 20 percent of the daily value of vitamin C. Thin-skinned Fuyus are an easy choice for salads and out-ofhand eating; pointy-bottomed Hachiyas are best when cooked, to mellow their astringency.

PERSIMMON PEAR SALAD Slice 2 Fuyu persimmons and 1 medium red pear into wedges. Toss 4 cups baby spinach with ½ cup crumbled feta; 4 tablespoons finely chopped, toasted pecans; and fruit. Drizzle with 2 tablespoons olive oil and 2 to 3 teaspoons aged balsamic vinegar. MAKES 4 SERVINGS Per serving: 210 cal, 16 g fat (4 g sat), 16 g carbs, 250 mg sodium, 3 g fiber, 4 g protein

PERSIMMON AND CHICKEN QUESADILLAS Mix 2 thinly sliced Fuyu persimmons; 6 ounces cooked, chopped chicken; 2/3 cup shredded radicchio; and 3 ounces diced Camembert cheese. In a skillet, place one 6-inch whole-wheat tortilla and spread with one-quarter of the chicken mixture. Top with a second tortilla and lightly spray with olive oil. Cook on medium-high heat until golden, about 2 minutes; flip and cook second side. Repeat for remaining 3 quesadillas.

Honey, Goat Cheese, and Persimmon Toasts In a bowl, stir together 4 ounces goat cheese, 1 tablespoon low-fat milk, 1 teaspoon lemon zest, and a grinding of black pepper until well combined. Thinly slice 2 Fuyu persimmons. Spread cheese mixture evenly on 4 pieces of whole-grain toast, layer persimmon slices on top, and drizzle each with ½ teaspoon honey. MAKES 4 SERVINGS Per serving: 200 cal, 10 g fat (6 g sat), 20 g carbs, 270 mg sodium, 1 g fiber, 9 g protein

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FOOD ST YLING: VIC TORIA GR ANOF/STOCKL AND MARTEL, PROP ST YLING: ALISTAIR TURNBULL /PAT BATES

MAKES 4 SERVINGS Per serving: 390 cal, 12 g fat (5 g sat), 49 g carbs, 790 mg sodium, 6 g fiber, 21 g protein


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Less is More. Every peanut butter chocolate chip LÄRABAR is made with only dates, peanuts, chocolate chips and sea salt. Non-GMO • 19 DELICIOUS FLAVORS WorldMags.net

©2014 LÄRABAR


Eat Smart

WorldMags.net CHAIPOACHED QUINCE Peel, core, and halve 2 medium quinces. In a small saucepan, stir 1/3 cup honey in 11/3 cups water over low heat until honey dissolves. Add 3 chai tea bags, 1 teaspoon lemon juice, and quinces. Poach until fruit is tender, 15 to 20 minutes. Cool, then remove fruit using a slotted spoon and divide fruit among 4 bowls. Top each with 2 tablespoons vanilla nonfat Greek yogurt and 1 tablespoon granola.

Quinces Pear-shaped and full of vitamin C and fiber, quinces have an intense perfume that may beckon you to take a bite, but they’re best when cooked slowly to allow their chalky flesh to tenderize.

MAKES 4 SERVINGS Per serving: 170 cal, 2 g fat (0 g sat), 39 g carbs, 15 mg sodium, 2 g fiber, 4 g protein

QUINCE BUTTER Place 4 peeled, cored, and sliced quinces in a pot with 2½ cups water and 2 teaspoons lemon juice. Bring to a boil, then reduce to a simmer until fruit is tender, 40 to 45 minutes. Drain and puree fruit in a blender or food processor. Return puree to the pot over low heat and add 1/8 teaspoon cardamom and 3 tablespoons sugar, stirring occasionally until very thick, about 30 minutes. Chill and serve with toast or scones. Stored in a sealed jar in the fridge, it will last up to two weeks. MAKES 2 CUPS Per serving (2 tablespoons): 20 cal, 0 g fat, 6 g carbs, 0 mg sodium, 0 g fiber, 0 g protein

Beef Quince Stew In a slow cooker, toss 1 sliced onion, 1½ pounds cubed top sirloin, ¼ cup flour, 1½ teaspoons salt, and ½ teaspoon black pepper. Add ½ cup water and 1 cored, peeled, diced quince. Cook on high for 4 hours or until tender. Stir in ½ cup currants and garnish with ½ cup finely chopped Italian parsley. Serve over couscous, if desired. MAKES 6 SERVINGS Per serving: 320 cal, 17 g fat (6 g sat),

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11 g carbs, 690 mg sodium, 1 g fiber, 31 g protein WorldMags.net


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Low Sodium and Gluten Free offerings.

edenfoods.com | There is no better food. WorldMags.net

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Eat Smart

WorldMags.net Tastes Better Together BEET + DILL

2 1 2 ¼ 1 2 ¼

lb beets, peeled and trimmed Tbsp olive oil Pinch of salt oz goat cheese cup plain nonfat Greek yogurt Tbsp finely chopped fresh dill tsp minced shallot cup pistachios, roughly chopped

A bright, fresh herb such as dill lightens the earthiness of this dark root veggie.

> Preheat oven to 450°F. > Cut beets into wedges, then set in a large square of aluminum foil. Coat with olive oil and salt. Fold foil around beet and bake until tender, about 25 minutes. > Meanwhile, combine goat cheese, Greek yogurt, dill, shallot, salt to taste, and ¼ cup water in a blender and process until smooth. To serve, pour dressing over beets and sprinkle with pistachios. MAKES 4 SERVINGS Per serving: 220 cal, 10 g fat (3 g sat), 25 g carbs, 350 mg sodium, 7 g fiber, 9 g protein

Three More Delicious Recipes 1. Herbed beet hummus: Cut 12 oz of beets, scrubbed and with ends trimmed, into ½-inch cubes, then steam or boil until soft, 15 minutes. Move beets to food processor and blend with 1 can chickpeas (15 oz), rinsed and drained; ⅓ cup roughly chopped fresh dill; ¼ cup freshly squeezed orange juice; 3 Tbsp unsalted tahini; 3 cloves garlic, crushed; and ¼ tsp salt, for 2 minutes, or until smooth. Chill until ready to serve. Makes 2½ cups. 2. Beet cakes ’n’ lox: In a

bowl, mix 3 cups grated beets, ¼ cup grated red onion, ¼ cup roughly chopped fresh dill, 2 lightly beaten eggs, 1 tsp lemon zest, and ¼ tsp each salt and pepper. Heat 1 tsp oil in a large nonstick skillet over medium heat. Use a

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¼-cup measure to scoop the beet mixture into the skillet, pressing down on each mound to form a patty. Fit 4 patties into the pan. (Repeat with remaining mixture, using additional oil, if necessary, to make 8 patties.) Serve each patty with ½ oz smoked salmon, 1 tsp capers, and 1 tsp sour cream. Garnish with additional sprigs of dill. 3. Beet chips with dip: Preheat oven to 400°F. Slice 2 medium-to-large beets with a mandolin slicer to 1/16inch thick. Arrange on racks set over 2 baking sheets. Brush lightly with ¾ tsp extra-virgin olive oil. Set 2 garlic cloves in a square of aluminum foil, drizzle with remaining oil, and fold up. Bake beets and garlic until beet edges brown and curl, 20 to 25 minutes (they will crisp as they cool). To make dip, combine roasted garlic, 2 oz Neufchâtel cream cheese, 2 Tbsp 1% milk, 1 Tbsp fresh lime juice, 1½ tsp prepared horseradish, 1 tsp dried dill, and a pinch of salt in a blender and blend until smooth. Serves 4 as a snack.

PHOTOG R APHS BY LE VI B ROWN

FOOD ST YLING: MAGGIE RUGGIERO/ VARGAS REPRESENTS, PROP ST YLING: BETH FL ATLE Y/BIG LEO

Roasted Beets with Creamy Dill Dressing and Pistachios


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RALPH LAUREN Pink Pony

“When someone we love has cancer, we are all affected–husbands, wives, mothers and fathers, sisters, brothers and friends. Pink Pony is the symbol of our effort MRXLIÁKLXEKEMRWXGERGIV³XSQEOIEHMJJIVIRGI all around the world.” Ralph Lauren

THE PINK PONY CAMPAIGN IS RALPH LAUREN CORPORATION’S INITIATIVE IN THE FIGHT AGAINST CANCER. TWENTY-FIVE PERCENT OF THE PURCHASE PRICE OF PINK PONY PRODUCTS IN THE US BENEFITS THE PINK PONY FUND OF THE POLO RALPH LAUREN FOUNDATION. TO LEARN MORE, PLEASE VISIT

RALPHLAUREN.COM/PINKPONY WorldMags.net


Scale Down

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Fast (Not Fat) Food Thanks to these healthy picks and tips, you can head to the drive-thru without guilt weighing you down. B y Mara Mill e r

VALUE MEALS—FOR YOUR WALLET AND BOD!

We’ve all been there: tired, hangry, and without a piece of fresh produce or healthy snack in sight…and then a drive-thru beckons. Even if you typically have stellar resolve, you’re likely to crack faster than someone on the fifth day of a juice fast. Lose the guilt trip already and get smart instead. These days, there are plenty of ways to feed your face at a fast-food chain without wrecking your waistline. PHOTOS ARE ILLUSTR ATIONS ONLY AND NOT THE AC TUAL PRODUC TS RECOMMENDED.

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PHOTOG R APHS BY VIC TOR PR ADO


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DADS DO ON’T TAK KE SICK K DA AYS OR NIG GHTS. DADS TAK KE DAY YQUILL OR NYQUILL.

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Read each label. Use as directed. Keep out of reach of children. © Procter & Gamble, Inc., 2014

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WorldMags.net Menu 500 (and Under) Club Makeovers Scale Down

These on-the-run meals won’t break the calorie bank.

Good-for-you changes rolling out nationwide

1 HEALTHIER SUGARS Excess sweeteners can be a health hazard, and they’re added to just about everything. One of the worst offenders, researchers say: high-fructose corn syrup. That’s why Starbucks, Subway, and Panera have pledged to nix or reduce it.

2 LESS S ODIUM B R E A K FA S T

McDonald’s Fruit ’n Yogurt Parfait

Wendy’s Rich & Meaty Chili

Low-fat dairy (like this vanilla yogurt) could help you shed pounds.

Warm, satisfying, and bound to keep you full till dinner.

> 150 cal, 2 g fat (1 g sat), 30 g carbs,

31 g carbs, 1,180 mg sodium, 7 g fiber, 19 g protein

70 mg sodium, 1 g fiber, 4 g protein

Dunkin’ Donuts Ham & Egg Wake-Up Wrap Load up on protein in the morning—it can help get your fat-burning engines running, stat.

> 170 cal, 8 g fat (3.5 g sat), 14 g carbs,

> Large size: 270 cal, 8 g fat (3 g sat),

Subway Veggie Delite Salad with Honey Mustard Dressing and Poblano Corn Chowder A meat-free lunch that doesn’t skimp on protein and fiber. 880 mg sodium, 6 g fiber, 8 g protein

DINNER

Jamba Juice Make It Light! Banana Berry Smoothie

Quiznos Turkey Lite Sub with Pasta Salad

> Small size: 170 cal, 0 g fat, 39 g carbs, 125 mg sodium ,3 g fiber, 5 g protein

LUNCH

Panera Power Steak Lettuce Wraps In addition to its well-known list of deli eats, Panera has a secret weapon: its hidden menu—your server will know what you’re talking about— which includes six light and nutritious “Power” meals (from these wraps to salads to even egg-based breakfasts).

> 210 cal, 10 g fat (3.5 g sat), 7 g carbs, 240 mg sodium, 2 g fiber, 24 g protein

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3 BETTER MEAT

> 260 cal, 9 g fat (4 g sat), 40 g carbs,

560 mg sodium, 1 g fiber, 10 g protein

Jamba’s new “Make It Light” option means you get fresh, fruity flavors with up to onethird less sugar (and calories).

“Across the industry, salt levels are dropping,” says Sam Oches, editor of QSR Magazine, a restaurant trade publication. Boston Market, for example, took its classics back to the test kitchen, slashing the sodium as much as possible without noticeably changing taste.

Stick to the small sub size to keep sodium in check.

More chains are following in the footsteps of Chipotle by using antibiotic-free meats. This year, Chick-Fil-A committed to phasing out all antibiotic-treated poultry from its farms and restaurants.

> Small size: 470 cal, 12 g fat (2 g sat), 69 g carbs, 1,230 mg sodium, 7 g fiber, 24 g protein

Chipotle Burrito Bowl with Carnitas, Black Beans & Tomatillo Salsa Skip the rice, even brown: It sends the cals sky-high.

> 360 cal, 14 g fat (6 g sat), 26 g carbs, 1,010 mg sodium, 13 g fiber, 34 g protein

Boston Market Quarter White Rotisserie Chicken with Garlic Dill New Potatoes BoMark’s white rotisserie picks are comfort food without the uncomfortably high fat levels.

> 420 cal, 15 g fat (4.5 g sat), 21 g carbs, 805 mg sodium, 2 g fiber, 53 g protein

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4 PROTEIN B OOSTS Among the recent influx of protein-packed options: McDonald’s Egg White Delight McMuffin, with 18 grams, and Starbucks Protein Bistro Box (includes eggs, cheese, and peanut butter), with 13 grams.

5 MORE TRANSPARENCY Thanks to evolving laws, many chains post nutritional data, which has led to greater scrutiny over menu options. In some cases, unhealthy foods have even been ditched.


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Do It Your Own Way

FOOD ST YLING: MICHELLE GAT TON/STOCKL AND MARTEL, PROP ST YLING: R ANDI BROOKMAN HARRIS

A burger eaten in your car might never be as nutritious as a home-grilled one. But by making savvy choices or requesting mini tweaks when you order, you can steer your health in the right direction, says Lindsay Lawes, R.D., a nutritionist in Boulder, Colorado.

1

2

3

ORDER THE HAPPY MEAL

HOLD THE BREAD

GO EASY ON THE SAUCE

You might feel silly using the word junior or kiddie, but kids’ menu options often have half the calories of their grown-up equivalents. “Those portions may look skimpy,” says Teresa Wagner, R.D., a nutritionist in Dallas. “But they’re often a lot closer to the amount you, as an adult, should be eating.”

Carb-loaded white wraps, bread, and buns can pack plenty of calories and sodium while adding little flavor to your meal— which is why you can skip them altogether. Ask for a bunless burger (In-N-Out calls it Protein Style), a soup sans the bread bowl, or a burrito minus the tortilla. This trade-out can save you up to 300 calories.

It’s old news that drizzling on dressing or sauce yourself instead of leaving it to heavy-handed cooks can shave off at least 100 cals. But even innocent-sounding sauces, like barbecue and teriyaki, can contain tons of hidden sugar (and calories). “Order your food as plain as you can,” says Lawes, “then accent it yourself.” Q

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UNSWEETENED ALMOND COCONUT BLEND.


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You Lose, You Win

BEFORE

230 lbs AFTER

137 lbs

LIGHTEN UP

Is hard cider better for you than beer? Wine? —Maggie, Cambridge, MA

Katie Russell, now 31, played sports in high school, but a steady after-practice diet of burgers, mozzarella sticks, and giant sodas—all of which she inhaled before pulling into her driveway at home—had more influence on the scale. At around 5'7" and 180 pounds, and too selfconscious to shop at trendy stores, the Edmond, Oklahoma, native resorted to quirky discount finds (one repeat offender: a red plaid floor-length skirt) to hide her size. Her weight fluctuated for years, but two pregnancies sent it straight upward—during her second, she caved to cravings and washed down fast food chilicheese dogs with milk shakes on a regular basis. Post-baby, Katie hovered at about 230 pounds.

The Change In October 2009, Katie was relaxing on the couch with her daughter when her son, playing on the floor, asked her to help him build toy train tracks. “It was too much effort for me to get my body from the couch down to where he was,” says Katie. In that moment, she saw how much her weight was holding her back. Though Katie feared the neighbors would make fun of her when they saw her jogging outside, she bought her first pair of running shoes, blue New Balances, and vowed to put them to use every day.

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The Lifestyle

countries with water scarcity; now she raises money for the “My first battle was to just make it organization—over $100,000 so down my street,” says Katie. “But far!—when she enters races then I never looked back.” She ranging from 5-K’s to marathons. started jogging and walking (In June, she pulled a seriously for 20 to 30 minutes a day, early superwoman feat: four in the morning or late at night, marathons in four days.) “I run to and worked her way up to a 5-K raise money, but there are tons of course that she mapped out ways to use a working body for through her neighborhood. the greater good,” she says. At first, rather than change her Katie also has plenty of energy food choices, Katie cut her for cardio-dance parties oversize portions nearly with her fam: She and her in half—and shed 30 kids put Pharrell’s pounds in five months. WH Online “Happy” on repeat and Soon, healthy eating Get inspired by more success shake it for as long as naturally followed her stories ot they can. And sack fitness kick: “I didn’t WomensHeolth Mag.com/October. skirts are a thing of the want to eat a fatty past; Katie’s new favorite meal, then run and feel piece to rock is a pair of sick,” she says. Inspired by fitted jeans—the first size 4 she TV chefs, she replaced fast food has ever wiggled into. with home-cooked dishes. (Her new go-to is a stir-fry with kale, quinoa, and tofu.) After six Katie’s Tips more months and another 20 > See the big picture. “Doing pounds lost, she finally braved the tiny things that are good for your gym, adding a thrice-weekly class body, like flossing your teeth, helps that covered cardio, weights, and keep you on track in every other boot-camp moves. A year later area. Sounds silly, but it works!” she weighed in at a healthy 139. > “Like” your success. “Every Today, Katie focuses on running 10 pounds I lost, I posted a little and logs eight to 13 miles at a ‘Woo-hoo, me!’ on Facebook. It time, three to five days per week. keeps you pumped.” > Do your homework. “Check The Reward the weather before an outdoor Katie’s lean bod lets her run for workout. Once, I realized I’d hours—and for a good cause. In been running into a 30-mile-per2010, she learned about Water4, hour headwind—which explained a program that drills wells in the challenge!”

W O M E N S H E A LT H M A G . C O M

/

October 2014

What’s something crunchy but weightfriendly (i.e., not croutons) that I can put on a salad? —Mariel, Cincinnati, OH You’re one step ahead just by knowing you should lose the croutons; those white-bread bad boys are totally devoid of nutrition. But since greens taste so nice with a little extra crispness, chop up some radishes or jicama— both very low-cal—to sprinkle in. Or add a handful of your favorite nuts, which bring a perfect fat-fiber-protein combo to the table. You can even bake some grated Parmesan, which is super satisfying on salads and gives you an extra splash of calcium. Keri Glassman, R.D. NutritiousLife.com; author of The New You (and Improved!) Diet. Go to WomensHealth Mag.com/Experts to ask your questions.

WorldMags.netP H O T O G R A P H B Y K E N N E T H R U G G I A N O

NO CREDIT (INSET, GL ASSMAN)

“I feel unstoppable!”

Sorry, apple-holics, but just because it’s fruity doesn’t mean it’s perfect: While the calories in cider, beer, and wine are comparable, cider isn’t helping if your main goal is to lose weight. The bev could log up to 21 grams of sugar per serving! Wine can contain around two grams and beer a big ol’ zero. Cider isn’t horrible for your overall health, though: It offers vitamin C and other antioxidants. My advice is to enjoy one glass of whatever satisfies you most, so you’re less likely to crave something else.


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Scale Down WorldMags.net October feast: a Halloween breakfast treat!

Better eating starts with

flax seeds.

HOMEMADE UPGRADE: PANCA K ES Each month, your favorite dishes get a healthy and delectable do-over with tips from Keri Glassman, R.D. Everyone’s favorite autumn gourd is ultra high in nutrients: Each serving in this breakfast contains about 85 percent of the recommended daily intake of vitamin A, which supports supersharp vision and may lower your risk for certain types of cancer.

DAIRY DOUBLE TAKE Don’t fear full-fat milk in small doses. A new study comparing it with skim shows it has higher levels of heart-healthy omega-3 fatty acids.

SMART SAP Pure maple syrup comes straight from the tree, which means it has zero artificial ingredients or added sugar. Check the label: The stuff you’re drizzling could be loaded with high-fructose

corn syrup. (And regardless, take it easy with your pour—a tablespoon of the real deal still has about 50 calories.)

GO NUTS Talk about a top topper: Pecans are rich in compounds called flavonoids that can lower your risk for heart disease and decrease LDL (“bad”) cholesterol. Plus, they have belly-friendly monounsaturated fats and more antioxidants than most tree nuts.

PANCAKE-HOUSE ARREST A stack of flapjacks from a chain restaurant can set you back 600 to 800 cals, with many choices soaring over 1,000 (and packing up to 60 grams of sugar—this version has almost two-thirds less).

P H OTO G R A P H S BY B R I A N K EN N EDY

1¼ 2 2 ½ ½ 1 2 ½ 1 1 4 1

cups canned pumpkin cups chickpea flour eggs tsp nutmeg tsp cinnamon Tbsp brown sugar tsp baking powder tsp baking soda cup whole milk tsp coconut oil Tbsp organic maple syrup Tbsp chopped pecans

Beat pumpkin with flour, eggs, nutmeg, cinnamon, sugar, baking powder, baking soda, and milk. Warm oil in a skillet over medium heat. Scoop ¼ cup of batter at a time onto skillet. Flip pancake when edges look cooked and bubbles form. Cook the reverse side for 1 to 2 minutes. Continue with remaining batter, making 12 to 16 pancakes. Top with syrup and pecans. SERVES 4 Per serving: 370 cal, 10 g fat, (3.5 g sat), 54 g carbs, 500 mg sodium, 8 g fiber, 16 g protein

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love

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+ life

The End of the Ugly Divorce Splitting up doesn’t have to leave you broke and bitter—experts describe how an increasing number of couples are untying the knot tenderly. By Faye Brennan

There’s a new kind of happily-ever-after resonating in America— and ironically, it involves divorce. More spouses are opting for “conscious uncoupling,” the therapy method made known by Gwyneth Paltrow and Chris Martin, in order to divide respectfully. That said, as the experts explain here, surviving the D word (or the breakup of a long-term, serious relationship)—and remaining friendly with your ex—isn’t easy. But the end result can be surprisingly rewarding.

PHOTOGRAPHS BY CRAIG CUTLER

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113


Love Coach

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CHOOSE TO BE CIVIL When Katherine Woodward Thomas, a marriage and family therapist in Los Angeles, realized that her marriage of 10 years was over, she knew she didn’t want to go through the same caustic divorces that she had witnessed in her practice and when growing up. So she sat down with her soon-to-be ex to talk about how they would break up, in what was a polite—and at that

YOU CAN UNTIE THE KNOT AND STILL STAY CONNECTED.

Give each other space and time to get a handle on hot emotions.

114

BEFORE YOU SAY “I DON’T” You may be thinking, Well, half of all marriages end in divorce anyway, so what’s the point in trying to make it work? But don’t let that stat persuade you, because… it’s wrong! According to the most recent Census Bureau surveys, the more accurate divorce rate in the U.S. for first marriages is less than 29 percent, says Shaunti Feldhahn, author of The Good News About Marriage. Meaning, 71 percent of women who have been married only once remain hitched to their spouse. So do yourself a favor: Dismiss that bad math and think more optimistically. Most unions are not doomed. Other couples have survived rough patches, and you can too.

her clients—the latest is Melanie Griffith, who recently separated from Antonio Banderas, and the couple is going through an amicable divorce process—to take the civil route. “People come into my office and say, ‘I don’t care what we leave in our wake, I want to nail his balls to the wall!’ I tell them that animosity is a waste of their time and money, and

it’s not going to make their spouse inclined to give them more.”

HOW TO SPLIT SMOOTHLY If you’re looking to keep things friendly, the months between when you file your divorce papers and when your split becomes official are crucial, says Thomas, who coined the term “conscious uncoupling” after

her own divorce went so well. “Give each other space and time to get a handle on hot emotions,” Thomas explains. “Then communicate in a more formal and respectful manner to avoid damaging children and each other.” She takes clients through an emotionally honest form of therapy in which both parties rejoin to learn how to control their feelings, own what part they played in their love’s

WorldMags.net WH Online > Check out more tips for an amicable breakup at WomensHealthMag.com/October.

PROP ST YLING: MAYA JUDD, TAT TOO: FRIDAY JONES, MAKEUP: APRIL GREAVES FOR NARS/CELESTINE AGENCY

time, uncommon— conversation. “We said, ‘This is how it’s going to go. We’re going to be fair and respect each other,’” recalls Thomas. Certainly, not every marriage or long-term union fizzles quite so neatly. If you’ve experienced cheating, lying, neglect, or betrayal in your relationship, you’d probably rather throw dishes at each other’s heads than sit down for a fireside chat. But if you have kids, share a business, live in the same small town, run in the same social circles, or simply want to have an emotionally healthy split, it’s worth considering a more level-headed approach. If not for your own peace of mind, do it for the money. “Your conflict equals an attorney’s billable hours. We make money when you argue,” points out Laura A. Wasser, a family law attorney in Los Angeles and author of It Doesn’t Have to Be That Way: How to Divorce Without Destroying Your Family or Bankrupting Yourself. And yet, Wasser still advises


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WorldMags.net FROM SPOUSE TO BFF?

These famous former couples divided with reportedly little drama.

Miranda Kerr and Orlando Bloom Post-divorce, Bloom told Katie Couric in an interview, “We love each other. We’re a family. We’re going to be in each other’s lives for the rest of our lives.” He even took a swing at Justin Bieber, supposedly to defend her honor!

Scarlett Johansson and Ryan Reynolds Months after announcing that the spark between them had fizzled, the twosome allegedly went out to dinner together in Los Angeles. Dating practice, perhaps?

Fran Drescher and Peter Marc Jacobson After a 21-year marriage and an announcement that Jacobson is gay, the former husband and wife went on to produce Happily Divorced, a sitcom based on their close (and unique) relationship.

Demi Moore and Bruce Willis The famous spousesturned-buddies continue to coparent their three daughters and appear to have made efforts to live closer together for their happily complicated family.

Lara Embry, M.D., and Jane Lynch After ending her three-year marriage, Lynch told Larry King about the experience: “It’s not dramatic. It’s not a horrible thing… we have to remain adults, which we have. We keep everybody’s good in mind.”

AM/FM. CDs. Internet radio. MP3s.

Music to our ears. WorldMags.net

FROM LEFT: RAYMOND HALL /GETT Y IMAGES; ALESSIO BOTTICELLI/GETT Y IMAGES; ELISABETTA A . VILLA /GETT Y IMAGES; PETER BASS/GETT Y IMAGES; DIMITRIOS K AMBOURIS/GETT Y IMAGES; JOE CORRIGAN/GETT Y IMAGES (2); ALBERTO E. RODRIGUEZ/GETT Y IMAGES. COURTESY OF CBS (BERMAN)

Love Coach


Q

WorldMags.net demise, and finally, forgive each other and start their new, nonromantic future. (You can do this even if you weren’t married.) “Before, you had ‘We want a thriving partnership, so we need to resolve these issues,’” says Thomas. “Now, it’s ‘We have different goals and can’t undo the choices we made, but let’s be respectful in the present.’” Once the raging emotions have quieted, the legal logistics can be relatively easy. “If you know what you want, can agree on who gets what, and don’t anticipate litigation over your kids or have a history of domestic violence, then you may want to consider hiring just one lawyer who’s objective, knows the law, and can help you agree on how to divide things up,” advises Wasser. She also likes apps such as iSplit Divorce, an asset-dividing assistant, and 2Houses, a shared child-custody calendar, which help divvy up expenses and parenting responsibilities.

RINGS OFF, SMILES ON One of the last tasks in an amicable dissolution? Updating all of your friends and family. “You don’t want to leave everybody to find their own way to struggle through the awkwardness,” says Thomas. So once the decision to divorce or end your long-term relationship has been made, reach out to loved ones and explain your new, agreeable arrangement. “Give them permission to include and be loyal to both of you,” says Thomas. If it goes well, you may all be toasting at the same table by this time next year. As Wasser admits, “I still go to my parents’ house for holidays with my mom, her current husband, my dad, my dad’s current wife and stepkids, and the grandchildren. It takes a while to get to that point, sure, but we’re still a family. If you want that, it helps to figure out a way to get along.” Q

KISS & TELL

My boyfriend orgasms only when we have sex in a certain position. What is that about? —Emma, Bloomfield Hills, MI It’s likely he’s formed a habit. This can happen if he turns to erotic images or masturbation for a release. Once those braingenital connections are established, he may need a certain type of stimulation or pressure to orgasm. It’s not uncommon—so don’t take it personally. Instead, enhance intercourse by trying oral sex first, or attempt varied positions, like doggie style, which allows him to control depth and speed.

I found out that a guy who’s interested in me has herpes. Should this be a deal breaker? —Anna, Ridgefield, CT The reality is, genital herpes is extremely common— about one in six people between the ages of 14 and 49 have it. (Kudos to him for being honest.) There’s no cure, but antiviral medications can help control symptoms, diminish outbreaks, and reduce the rate of viral shedding (which can transmit the virus, even when there’s no visible lesion). Using both antivirals and condoms can keep you pretty much protected. But if he has active lesions (itching, blisters, and/or genital sores), avoid physical contact until completely healed. Jennifer Berman, M.D. Urologist specializing in female urology and sexual medicine; cohost of The Doctors. Tune in to The Doctors weekdays for more health and relationship advice. For listings, go to thedoctorstv.com.

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What Men Think

Fast Talk > Long hair or short? Long.

5 JUICY QUESTIONS FOR…

> Blonde, brunette, or redhead? Brunette. > Stay home or go out? Stay home.

Lenny Kravitz,

> Favorite dish to cook? Something Italian. A really sexy pasta.

50, singer-songwriter whose 10th studio album, Strut, drops this fall

> Heartbreak cure? Write music. Heartbreak writes the best songs.

1

Do opposites attract? Well, of course. I think it’s interesting when people are different—when you can learn from each other. I like that.

4

2

3

Are you a fan of PDA? It’s beautiful. That’s how a couple needs to be. It’s wonderful. Absolutely.

118

One of the tracks on your new album is called “Sex.” Can you think of anything that’s better than sex? Love, in general. Sex with love is the best thing.

5

Something you’ve learned from a past relationship? There have been times where, because of the craziness of my life, I’ve met the right person at the wrong time. Even though it may not be the right time, you have to make it happen, because you don’t always get a second chance. —Faye Brennan

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COURTESY OF PRESS HERE PUBLICIT Y

Finish this sentence: I wish more women would ___________. Be more natural. I think a lot of women are pulling for what society says they need to look like…changing themselves with so much plastic work. I think aging gracefully is the most beautiful. When you see an older woman who has aged naturally and takes care of herself, that’s so much sexier. I’m down for natural vibes.


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Sex Secrets

WorldMags.net With Your Guy > What It Means If your sleepy-time sex romps feature your partner (45 percent of Americans’ dreams do, according to a recent YouGov study), it’s usually an indicator that your relationship is superstrong. It can also be a sign that you’re becoming more aware of some quality in your partner. For example, if you dream that your guy is being very dominant (and taking you on a desk in the Oval Office), it suggests that having your guy in a position of power—making strong, confident decisions—turns you on, says Ian Wallace, a dream psychologist and author of The Complete A to Z Dictionary of Dreams: Be Your Own Dream Expert. But if you’re having issues (especially sexual ones), these may pop up in your dreams too, explains Angel Morgan, Ph.D., a sleep and dream expert with DreamsCloud.com. As in, you wake up just as the sex is heating up, indicating that you may be holding back from fully expressing yourself with him.

The Hottest Night of Your Life Sleeping next to your man while having subconscious nooky with someone else? Awkward. But racy carnal reveries help turn your waking lust life into, literally, the sex of your dreams. B y Caitlin Carl so n

You’re in the middle of having the most mind-blowing sex ever, and your partner is surprising you with moves he’s never tried before. But that’s because he’s Channing Tatum. And you’re dreaming. Turns out, it’s totally normal to have erotic encounters with random people—like a celebrity, a girlfriend, or your ex—as you snooze. But sexy dreams don’t always hold a sexual meaning. By analyzing who you’re getting it on with (and where), you may be able to gain insight that can improve different areas of your life. And all that unfiltered action? Use it as inspiration for your real romps. 120

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> From Dream to Reality

Divulge the sultry details of your dream to your guy in a kind of verbal foreplay. It can make the next time you get between the sheets more erotic than it’s ever been (and potentially fix any problems you’ve been having). “Tell him you had a wild dream about him as you kiss him good-bye, then text him a reminder during the day,” says Jessica O’Reilly, Ph.D., a sexologist and author of The New Sex Bible. Oh, and feel free to embellish. “This is the perfect opportunity to bring up things you’d like to try,” says Emily Morse, a sexologist and host of the Sex with Emily podcast. Mention that he used a vibrator on you and plant an idea for tonight’s action.

With an Ex > What It Means It doesn’t necessarily indicate that you

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Sex Secrets

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miss him or wish your current partner were more like him. Surprisingly, this dream is all about you. “It usually means that your ex has some trait or quality that you’re challenged to own in yourself,” says Wallace. For instance, if you dream that you got it on at the airport (which can represent a desire to get a plan off the ground), then your ex’s presence may signal that you’d like to inherit his go-getter attitude to finish a task. > From Dream to Reality

With a Female Friend > What It Means If you’re straight, you really don’t need to start questioning your

A sexual dream involving a celeb can symbolize a craving for attention. sexuality. Hooking up with another woman likely represents a feminine side of yourself (like your caring or nurturing abilities) that you’re coming to terms with. “Say a high-flying executive dreams she’s having sex with a woman. It could mean that she needs to tune in and be more

rush,” says Morse. “Explain, for example, that you’d like him to slowly undress you.” And don’t forget eye contact. “Staring into each other’s eyes can make you feel more connected.”

With a Celeb

sensitive to the people she works with.” It could also signal that you’re looking for more of an emotional connection in your love life. > From Dream to Reality

Work on making sex more of a prolonged and sensual experience in which you can watch your guy enjoy your feminine assets. “Slow everything down and don’t

> What It Means On the surface, it could just be that you’re crazy attracted to this particular person—and wondering what it would be like to sleep with him. More often than not, though, it can symbolize a craving for attention, either socially or from your partner, says Morgan. Oddly enough, she says, it could also be a positive side effect from engaging in more me-time. Why wouldn’t Jared Leto want to sex you up when you feel as great as you do these days? > From Dream to Reality

THE NO-EFFORT ORGASM! Sex dreams aren’t the only way your brain can influence physiological arousal. If you’re thrusting and grinding like mad with no O in sight, stop working so hard and consider this: Research has shown that just imagining sexual pleasure can be enough to get some women off. And a study in the journal Sexologies found that women who didn’t have erotic thoughts during sex had significantly fewer orgasms than those who did. “Since getting in the mood is often the most challenging part, fantasizing ahead of time can prime your body for arousal,” says sexologist Jessica O’Reilly, Ph.D. When you’re in a relaxed state—taking a shower, lying in bed, on a leisurely stroll—clear your thoughts so your mind can wander. “You don’t have to think about sex itself,” says O’Reilly. “Fantasize about being seduced, being a seductress, or any other thought that gets you going.” Soon enough, you will likely feel the sexual tension building in your body. Use it later on to make sex (solo or with your guy) even more spine-tingling. Let it simmer, and you might just wake up with damp drawers: About 37 percent of women experience what could be considered the least-effort orgasm of all—a wet dream.

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Channel the excitement that comes with having a sexy star in your bed into a little role-playing fun. “It can be the antidote to boredom in the bedroom,” says O’Reilly. But rather than resort to mainstream ideas (like being his French maid), engage in your real fantasies, like you’re the burlesque dancer he just watched on stage, or you’re Jane to his Tarzan, says O’Reilly. Just make sure to establish a safe word in case the scene gets a bit too real. Q

CLOCK WISE FROM LEFT: JENNY ANDERSON/ WIREIMAGE (JAMES FR ANCO); GET T Y IMAGES (2); STEWART COOK /REX USA (JARED LETO); SUPERSTOCK (FLOWERS); AL AMY (HANDCUFFS); WARNER BROS/PHOTOFEST (MAGIC MIKE STILL)

All right, let’s be real here: Regardless of what the dream means, this reemergence of your ex probably brought back some fond memories of his unique sexual skills. So why not take advantage of them? Don’t regale your current partner with a play-by-play of your steamy dream (bad idea!). Instead, show him exactly which moves you liked, suggests O’Reilly. Loved how creative your ex was during oral play? Loan your guy one of your toys and let him work magic with both tongue and vibrator. Or add some hand play by guiding his fingers exactly where you want ’em.


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How to Spot Bad People They can merely drag you down...or they can threaten your safety. Learn to ID—and protect yourself from—four dangerous personality types. B y Joe Navar ro

Everyone feels terror upon reading the familiar headline: Lone gunman, seemingly without provocation, opens fire on innocent people. Yet we’re much more likely to suffer lasting physical, emotional, and financial damage at the hands of an out-ofcontrol family member, crazy coworker, or psychotic neighbor. Using my experience as an FBI profiler, I identified four dangerous personalities whose behaviors range from mildly irritating to deadly. These clues into their thoughts and behaviors can curb your risk of being exploited or hurt. They may even save your life.

Consumed by irra tional mistrust, th eir suspicions know no bounds. When crossed, rejected, or emba rrassed, they may lash out emotionally or physically. L I K E LY T O B E FO U N D

Scouring a partner ’s e-mails or texts for signs of infideli incessantly worryin ty, g that everyone is talking about her, to convince you of or trying the latest pseudosc ience remedy C A S E ST U D I ES

The driver who ta ilgates you becaus e she’s convinced off intentionally; th you cut her e coworker who fre quently files compl questions why othe aints, then rs got promotions and he didn’t; the theory-believing conspiracyneighbor THEIR EFFE C T O N YO U

Trying to placate a paranoid person ality can make you irritable, and edgy tense, . Family members often report feeling broken down by th emotionally em.

People may ex hibit one or all of these traits. these are provide However, pleas d as a guideline e note that and not meant for diagnosis.

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PHOTOG R APHS BY J EFF HARRIS

PROP ST YLING: CHRIS STONE/HALLE Y RESOURCES

R E D F L AG S

1. Seems overly suspicious 2. Is moralistic an d judgmental 3. Conversations with him regularly devolve into diatrib 4. Repeatedly ge es ts into arguments with his superiors 5. Swears by his beliefs, even in th e face of contrary 6. Gets jealous wi evidence thout cause 7. Has an unrelen ting, one-track min d about a particular 8. Is easily insulte issue d 9. Dislikes or ha tes those who are different 10. Has few frien ds


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Changea ble as the w predicta ble, these eather and far le ss high-ma t y p e s ca r intenanc ee e spectrum n from one end o f the emo to the oth tional er. LIKEL

Y TO B E

FOUND Stockpilin g perceiv ed slights demandin to gy with peop our undivided att use in future argu m ention 24 le they sh -7, or ďŹ&#x201A;irti ents, ouldnâ&#x20AC;&#x2122;t ng shame lessly CA SE STU DIE

S The frien d who ma nipulates himself; othe the you to com ex who repeated rs by regularly th reatening ly e back; th to hurt e tempera breaks up with y ou, then mental bo begs ss everyo THEIR ne tiptoe EFFEC s around T ON Y OU Dealing w ith their e m cause anx iety and c otional highs and hronic str lows drain ess. s yo u a n d ca n RED FL AG S 1. Pron e to all-ornothing th 2. Has a inking no 3. Has o verwhelming nee d for som utbursts eone to lo that are d 4. Alwa ve him ex ispro ys n clusively 5. Displa eeds to have the la portionate to the c ircumsta s ys severe nces mood sw t word 6. Turn ings s ag 7. Frequ ainst friends and loved one ently falls s without a 8. Is un cause reliable o part under stress r unstable 9. Has in tense but sh 10. Has v andalized ort-lived relation sh o r destroy coworker, ed the pro ips friend, ro perty of a ommate, former or lover

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emotional Unfettered by als, or nscience, mor attachments, co pes of people e ty ting— even laws, thes ing—and exploi ct te de at are pros esses. others’ weakn BE FOUND L I K E LY T O

savings, or you out of your g in m am sc e, your hom k at the bar Breaking into into your drin ng hi et m so ng slippi DIES CASE STU

er urderers; care

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OU en FECT ON Y ed. They may ev THEIR EF easy or unnerv

you may feel un Around them, ir stand on end. awl or your ha cr in sk ur yo e mak S R E D F L AG

the law ory of breaking t have to 1. Has a hist hen she doesn’ w en ev s lie or g, in ly s oy 2. Enj rs’ troubles fferent to othe sex 3. Seems indi ation to obtain id m ti rce or in nt ga ro ar 4. Has used fo d opinionated, an 5. Is haughty, ily or friends ately hurt fam er lib de as H 6. drive drunk —may speed or r mistakes 7. Is reckless to learn from he em se ’t taking sn oe 8. D for the sake of trust of others e th ns ai G 9. em le advantage of th ented they feel uncomfortab mm co ve ha le op 10. Pe don’t trust him around him or

THE STRONGEST DEFENSE It’s best to totally avoid sketchy types. If you can’t, use these strategies to protect yourself. TAKE NOTES If someone lashes out at you, hits you, stalks you, or harasses you, write it down. You may need a record to take to HR, the police, or a lawyer.

128

BUILD A SUPPORT NETWORK Make sure friends and family know you’re being mistreated; someday you may need them to step in and help.

SET BOUNDARIES Shady people will want you to accommodate their every whim. Failing to reward their bad behavior will make you less of a target.

REFUSE TO BE RUSHED

WATCH THE CLOCK

DO YOUR RESEARCH

Dangerous types create urgency—they’ll push you to hire them, sign the contract, write the check, or let them in the door. Set your own pace.

Interpersonal violence increases between 8 p.m. and 2 a.m. This doesn’t mean you shouldn’t go out during these hours, but be extra vigilant after dark.

Never let a repairman into your home, leave a babysitter with your child, or allow someone to handle your finances without checking their references.

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Plenty of people love the limelight, but narcissists cheat, lie, and scheme to be number one, unconcerned with how others are affected. L I K E LY T O B E FO U N D

Backstabbing you out of a promotion, always arriving late to parties or meetings, or cutting in front of you in the checkout line C A S E ST U D I E S

The office mean girl; the boyfriend who belittles his partner in front of others; the friend who borrows money—and never returns it T H E I R E F F E C T O N YO U

Because your needs pale in comparison with theirs, narcissists can make you feel small, unhappy, frustrated, or stressed out. R E D F L AG S

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1. Puts others down to make herself seem superior 2. Blames everyone but himself when things don’t go his way 3. Has an overinflated ego 4. Acts entitled; expects special treatment 5. Has a limited ability to empathize 6. Shamelessly name-drops 7. Obsessed with his appearance 8. Never asks questions about you—every conversation is about him 9. Needs to be the center of attention 10. Insists on having the best house, car, electronics, jewelry, and clothes, even when she can’t afford it Q

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Embrace Your Power

Quit selling yourself short and start standing strong in who you are and all you can achieve.

Own your triumphs.

By Katty Kay and Claire Shipman

You might think you’re being charmingly self-deprecating when you point out your shortcomings and make light of your wins, but doing so tells yourself—and others—that you don’t deserve success. Realize that when you succeed, it is because you performed well, worked hard, and are talented. Don’t dismiss kudos; simply say, “Thank you.” It’s amazing how powerful those words can feel.

Negative Automatic Thoughts buzz around your head, demanding attention and hijacking your sense of calm. I don’t have enough experience to chair that committee. I’m not fit enough to run that 5-K! The only way to banish NAT’s is to challenge them; ignoring them doesn’t work. When one of these thoughts pops up, offer a substitute idea, even if it’s only marginally plausible: My boss may just be busy, not ignoring me. Research shows that just one alternative explanation can stop a NAT in its tracks.

2 Ban “upspeak.”

Turning a statement into a question by raising your pitch at the end of a sentence is a way of seeking approval. It’s saying, ‘I’m not challenging you, I’m just asking’—and women do it more often than men. Check your speech. Are you making your thoughts and ideas sound like questions? If so, practice in private until you hear the difference. Then try it out in public.

Katty Kay and Claire Shipman are journalists and the authors of the best seller The Confidence Code. Visit them at theconfidencecode.com.

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W O M E N S H E A LT H M A G . C O M

3 Kill NAT’s.

4 Suppress the siren call of praise.

Making others happy is a worthwhile cause, but all too often, women take people pleasing to the extreme—at our own expense. Sure, downplaying your abilities and opinions and letting others take the lead are easy ways to fit in. But actually believing you’re somehow “less than” is tantamount to giving away your power, and it can keep you from claiming well-deserved happiness and success at work and in other areas of life. Embracing your gifts doesn’t always come naturally, but with these four strategies—gleaned from our interviews with leading psychologists and scores of successful women—you can learn how to retain your voice and presence.

/

October 2014

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Who doesn’t love to be recognized for their work, appearance, or home? Seeing yourself through the adoring eyes of others is appealing, but don’t put too much stock in external validation. The sturdiest identity is built on your own opinion. Develop an inner dialogue that’s as encouraging as what you would say to a friend. You’ll sense a shift in power almost immediately.

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SOCIAL CLIMBERS

Womenâ&#x20AC;&#x2122;s Health and Yelp teamed up to find the fittest, artsiest, foodiest, and just plain coolest cities on the rise in America. Put these winners on your must-visit short list.

BY K R I S T E N D O L D & J AY M E M OY E I L LU S T R AT I O N S BY J A M E S N O E L L E R T & M I C H A E L E U G E N E B U R D I C K

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SPORTS

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Scottsdale, AZ

More than 300 sunny days a year and the rugged Sonoran Desert make this Southwestern spot prime for outdoor adventures. No sport currently receives more love than rock climbing. Locals start training—and getting their bodies in tip-top shape—at indoor climbing gym AZ on the Rocks (azontherocks.com) before tackling the real deal at… Pinnacle Peak: The popular 150-acre park’s rock formations range from relatively easy to super tough. “The Wedge,” a 40foot-high route, has plenty of hand- and footholds. South Mountain Regional Park: Its Pima Canyon area has an array of established routes (with few crumbling rocks).

USED TO BE, YOUR CITY WAS JUST THE PLACE YOU LIVED—

a home base that you worked hard to somehow make your own. How things have changed. Today’s greatest cities provide seemingly endless ways for you to connect with others—online and in real time—whether you’re into sports, nightlife, culture, or food. In other words, these urban superstars make it easy to engage in the awesome social moments we all crave. To find the best of the best, we partnered with onlinereview powerhouse Yelp on a six-month-long project that started with Yelp data scientists sorting through some 61 million reviews. Our methodology was simple: First, we eliminated the obvious major-city contenders (you already know they’re big winners—but don’t worry, you can still see what’s new in these destinations on page 143). Then, we ID’d spots with a large proportion of highly rated new businesses in the aforementioned “social” categories. We crossed-checked this preliminary list with social-community sites such as Meetup.com and Chowhound.com. Then came our quality control: We set loose our reporters to interview dozens of on-the-ground Yelp community managers and regional team leaders, countless local business owners and experts, and, of course, plenty of everyday citizens. As for the results? Each winning city is awesome in its own way; together, they make up a map of the coolest emerging urban spaces in the country. Whether you’re looking for a new place to live or simply somewhere to visit, set your sights on these social standouts.

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McDowell Mountains: Very seasoned climbers scale Tom’s Thumb, a 140-foot-high spire on the range’s northern side, to score incredible city vistas.

Jersey City, NJ The views of Lower Manhattan from Liberty State Park’s four-mile running loop are spectacular. But Jersey City (“JC” to locals) also boasts some kick-ass indoor options. At last count: 31 gyms, 14 Pilates studios, 14 martial-arts studios, four boxing gyms, and 10 dance studios—all within 21 square miles. Inside, group classes rule; these extra-effective ones offer free trial sessions. For long, lean muscles: Instructor Erica Braun’s tough Base Barre class at Base Gym focuses on small, targeted ballet- and yoga-inspired movements (basenj.com). For cardio endurance: Thanks to crazy heavy boxing bags, fat and flab take a big hit at coed gym CKO Jersey City. Plyometric floor drills add to the intensity (ckokickboxing.com). For strength training: The wildly popular, feverishly energetic JCF Health and Fitness Bootcamp meets six times a week—and has helped many local women drop many dress sizes (jcfbootcamp.com).

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// S O C I A L C I T I E S //

SPORTS,

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AND THE WINNER OF OUR “MY SOCIAL CITY” READER CONTEST IS...

DENVER!

CONT’D.

Its artsy scene (see page 141) isn’t this city’s only strong suit. Per a vote of WH readers, Denver is amazeballs for so many reasons. “A hub for young people,” “amazing live music,” “awesome food,” “gorgeous weather,” and “healthy, happy, and friendly!” are a few ways you raved about the Mile High metropolis. (Flight, booked.)

Gallup Park (top); Nichols Arboretum (left)

Portlanders practically live on two wheels: Whether road biking, mountain biking, commuter biking, or cyclecross biking, by and large, the biggest active trend in town is...yep, bicycling. As a result, lots of locals get lots of exercise, mostly on the 80 miles of trails inside sprawling Forest Park. Helping them out are about 70 (!) bike shops in town, which offer something for everyone.

Gallup Park; and The Nichols Arboretum (left)

Ann Arbor, MI

Even in winter, “Tree Town” locals prefer to do almost everything outdoors. Thousands of sporty residents belong to adventure clubs that lead hiking, biking, and kayaking excursions; solo exercisers have access to an almost absurd amount of green space (158 parks for fewer than 200,000 people!). Almost everyone spends time walking or running the city’s lovely trails, including these beauties. THE TERRAIN

THE WORKOUT

THE NICHOLS ARBORETUM lsa.umich.edu/mbg

“The Arb” has 123 acres of meadows, hills, forests, and wetlands—and only two indoor bathrooms (so plan accordingly). Rustic dirt and wood-chip-covered paths shoot off a wide main trail.

From Gateway Garden, run toward the Huron River before looping around the Centennial Shrubs, ending at the Peony Garden (two miles).

GALLUP PARK a2gov.org

Sixty-nine acres of park with public picnic tables and grills, and canoes to rent. Mostly flat asphalt trails run alongside the Huron River.

One of the pretty Geddes Pond loops (around 1.5 miles). Go before noon on weekends to avoid crowds.

It’s more than 160 acres of towering trees and wildflowers. Far-from-flat and often challenging unpaved paths wind over hills and across ravines.

Train for your next Tough Mudder by sprinting as far as you can up one of five trails. Repeat.

BIRD HILLS a2gov.org

Serious cyclists rely on Lucky 13 for high-end, customized bikes (lucky13bikes .com). Make your body one with your bike during a River City Bicycles private “fit studio” appointment, which includes two and a half hours of stop-motion video analysis and body measurements (rivercitybicycles.com). Just looking for a basic ride? The Community Cycling Center has a massive selection of used bikes for the eco-, time-, and costconscious (communitycyclingcenter.org).

Charlotte, NC Running clubs and volleyball and softball leagues abound, but it’s Charlotte’s booming yoga scene that keeps many of its residents slim and toned. The city’s 26 studios hold practically endless options—everything from intense Bikram sessions to restorative stretching, and one-on-one lessons to couples courses. Our advice? Mix it up by hitting these best-inclass(es) over a long weekend.

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W O M E N S H E A LT H M A G . C O M

/

Sweat out the week’s work stress in Y2 Yoga’s “Double Shot” 90-minute hot yoga class, set to upbeat tunes ($20, y2yoga.com).

October 2014

Build up your strength with fast-paced body-weight work at Charlotte Yoga’s 75-minute Power Mixed class ($15, charlotteyoga.com).

Hang loose with 75 minutes of suspension yoga at Aerial CLT. Just 10 hammocks mean lots of personal attention ($20, aerialclt.com).

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Recover with an hour of Thai yoga at Moga Charlotte. An instructor massages and maneuvers your limbs into poses ($85, mogacharlotte.com).

OPENING SPREAD, CLOCK WISE FROM TOP LEFT: PHILLIP VAN ZANDT; GAVIN HELLIER /GET T Y IMAGES; JENNIFER ROBBINS/ THELICENSINGPROJEC T.COM; MARTIN ADOLFSSON/GALLERY STOCK; DENIS TANGNE Y, JR ./ GET T Y IMAGES; JORDAN SIEMENS/GET T Y IMAGES; ALEX FARNUM/AUGUST; JOSHUA HODGE PHOTOGR APHY/ GET T Y IMAGES; FR ANCKREPORTER /GET T Y IMAGES; NATHALIE ODET TE/ THELICENSINGPROJEC T.COM; COURTESY OF RYAN GALL /HOPE GALLERY; AL AMY (S POL AROID FR AMES)

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In the middle of the Financial District is a whole acre of green and peace. Take the escalator behind 55 Water Street to a spacious park complete with modern sculpture, stunning river views and a place to find your center.

Escape the chaos from the city and find inspiration in your dream ride. The Lincoln MKC offers a peaceful, sleek space that’s all your own. Switch on the ambient lighting and enjoy the ride!

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// S O C I A L C I T I E S //

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NIGHTLIFE Memphis, TN

An ongoing urban renaissance, including scores of new bars and restaurants in oncedeserted ’hoods, is luring suburbanites and visitors back into the city. Then, of course, there’s the music: Dozens of old and new live venues pump tunes late into the night (some of them, all night). It’s like Memphis’s blues heyday— only better. A walk down Beale Street best encapsulates the eclectic revival. 1/ BB King’s Blues Club (bbkingclubs.com/ memphis) The 89-yearold icon still pops into his eponymous club. The mood is casual; the food, comfort; the crowd, a mix of families and out-of-towners. 2/ Club 152 (club152memphis.com) The party gets going around 10 p.m. every weekend night, when long lines of club-loving twenty-somethings

Sure, Cleveland has always rocked. Now, thanks to three reinvigorated neighborhoods, the city’s nightlife pulses with a new sophistication. We’re not talking cookiecutter poshness: The after-dark ambience in these trendsetting locales are decidedly diverse. For a glitzy evening out, head to downtown’s Public Square and the Horseshoe, the state’s first casino. High-tech and glam, the 96,000-square-foot space is more Monte Carlo than Mohegan Sun. Meanwhile, those eager for a (refined) pub crawl can cruise up and down Ohio City’s West 25th Street and its two-dozen bars, gastropubs, and eateries. And if you’re in the mood for live entertainment, bohemian Uptown/Cleveland Heights is home to both the Cleveland Orchestra’s Severance Hall and überpopular rock club The Grog Shop.

clamor to get in and dance to rave tracks spun by first-rate DJ’s. 3/ Rum Boogie Café (rumboogie.com) Some 420 guitars decorate this blues and hard-rock-blues venue. While the dance floor’s small, it’s action-packed.

4/ Silky O’Sullivan’s (silkyosullivans.com) The Irish pub’s main draw is its “dueling pianos” contests. Competing musicians hammer out classical, rock, or sing-a-long show tunes to patrons’ great delight.

Pittsburgh, PA If there’s one thing locals take zealous pride in—besides Pittsburgh’s pro sport teams, obvi—it’s their beer. The city’s brew territory has exploded in recent years, with, as of press time, 10 buzzy microbreweries joining old-school icons such as Penn Brewery (pennbrew.com) and Church Brew Works (churchbrew.com). With creative and wacky new flavors trending, brewery tours and tastings are main nightlife events.

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Cleveland, OH

5/ New Daisy Theatre (newdaisy.com) Nirvana played here. So did Oasis. And native son Justin Timberlake. Live performances now range from comedy shows to Top 40 greats to Battles of the Bands.

THE BREW GENTLEMEN BEER COMPANY brewgentlemen.com

Severance Hall; and The Grog Shop (right)

ROUNDABOUT BREWERY roundaboutbeer.com

EAST END BREWING COMPANY eastendbrewing.com

THE VIBE

Opened this year by two college grads and set in the gritty Braddock nabe, it’s become the hottest young hop spot in town.

Understated hipness, curated by a local husband-and-wife team. Visitors can take growlers to go or sip pints at the bar.

Urban and ambitious, it shares a warehouse with Commonplace Coffee and partners with Bike Pittsburgh for mystery “keg rides” (don’t worry, they’re supervised and safe).

BESTSELLING BEER

White Sky, a chai tea– spiced wheat beer

The pumpkin-y Jacked-Up O’ Lantern Stout

The hoppy-malty Big Hop IPA

A yet-to-be-named BBQ chicken beer (uh-huh, chicken).

Ginga Wheat, with ginger, lemon, and honey

The dark and caffeinated Eye Opener Coffee Porter

CRAZIEST BREW

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WorldMags.net Providence, RI

The Pemmican. Like fall in New England—in a glass: cranberries and maple syrup mixed with bourbon and cinnamon-infused spirits ($10 at The Grange; providencegrange.com). I Keel Good. This vodka-basillemongrass drink goes down easy. Bonus: The vodka is low-cal ($8 at The Dorrance; thedorrance.com). Orchard House. Apple bitters balance out the sugar in this rye, pear liqueur, and house-made peachsyrup cocktail ($11 at Cook & Brown Public House, cookandbrown.com).

Seattle, WA Thanks in no small part to a thriving tech community (Microsoft, Amazon), “geek fun” and, in particular, gaming fever is sweeping the city’s after-dark scene. Locals flock to bars, lounges, and hipster arcades to play everything from Skee-Ball to Candyland. Dive into a long-weekend’s worth of competition. Classic video games like Pac-Man and Big Buck Hunter line the walls at low-key dive bar Hooverville (hoovervillebar.com). Shorty’s is the most packed modern gaming spot in town; don’t skip the high-tech LED pinball machines (shortydog.com). It’s booze and board games at Raygun’s, a new game store perfect for rowdy groups (gamma raygamestore.com). Get your early game on: Rhein Haus’s five bocce ball courts open at 10 a.m. (rheinhausseattle.com).

THE FUN CONTINUES ONLINE! HOPE Outdoor Gallery

Austin, TX Austin’s culture crowd holds serious bragging rights: The city claims some 50 museums and galleries. The most talked-about trend is “accessible” art— a.k.a. street art, graffiti, and murals. True pros like to mix up their artsy intake.

CULTURE

For a city of fewer than 200,000 peeps, Providence packs a major social punch— across nightlife and food, arts, and sports. After-hours is where it really shines, though, due to a super-cool cocktail scene. Try these don’t-miss drinks:

OLD SCHOOL

NEW SCHOOL

The Contemporary Austin hosts big-name exhibits—e.g., Korean sculptor Do Ho Suh’s massive installations (thecontemporary austin.org).

Known locally as “Graffiti Park,” HOPE Outdoor Gallery is three stories of art-covered concrete in an abandoned lot (hopecampaign.org).

At the Blanton Museum of Art, shows include contemporary artist James Drake’s two-year, drawing-aday project (blanton museum.org).

Austin Art Garageis dedicated to emerging artists (perk: the art is affordable!). Check out painter Gabe Langholtz’s colorful still lifes (austinartgarage.com).

At 7,000 square feet, Art on 5th is Austin’s biggest contemporary gallery. On sale now: “The Secret Art of Dr. Seuss,” 100 limitededition surrealist prints (arton5th.com).

Commence your Instagramming: The ever-famous Jeremiah the Innocent frog mural sits on the corner of West 21st and Guadalupe (no website or phone).

Denver, CO Denver’s all-around awesomeness is hard to rival (see page 138). Its art-museum offerings have long been the most extensive in the Rockies. Lending it even more cultural cred: an emerging literary movement rich in indie bookstores, writers groups, book bars, and the world-class Denver Lighthouse Writers Workshop (lighthousewriters .org). You can find inspiration at…

Tattered Cover Bookstore (tatteredcover.com) Writers huddle in the coffee shops and overstuffed chairs of this local chain’s four locations. BookBar Denver (bookbardenver.com) “A book shop for wine lovers,” it pairs vino tastings with visiting authors. Mercury Cafe (mercurycafe.com) Come for the poetry readings, stay for the gluten-free fare—or open-mic nights, dance lessons, or documentaries. Syntax Physic Opera (physicopera .com) Home to lit mag Denver Syntax, this lively space is part art bar, part stage for emerging music and comedy acts.

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Starting in September, visit WomensHealthMag .com/SocialCities for exclusive extras, including an interactive map of our winning spots, rad road-trip tips, and “which city’s really right for you?” quizzes.

Raleigh, NC The midsize city serves up an outsize arts-and-culture buffet. For starters, there are 40 (free!) attractions and more than 100 galleries and live-arts venues. Then there are the Carolina Ballet, North Carolina Symphony, and North Carolina Theatre. But the biggest buzz surrounds Raleigh’s art walks and art markets. For cool crafts such as jewelry and pottery, shop the Handmade Market. The super-successful semiannual fair attracts the best craft artists in the state (thehandmade market.com). For vintage finds, visit the monthly Pop Up Sunday. It’s like a flea market on steroids, plus kids’ art, food trucks, and cold beer (popupsunday.com). For eclectic art, join locals for downtown’s First Friday Art Gallery Walks, when 80-plus galleries, studios, restaurants, and bars keep their doors open late (godowntown raleigh.com).


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WorldMags.net // S O C I A L C I T I E S //

OLD FAVES, NEW PERSONAS

THESE BIG PLAYERS HAVE TAKEN ON SOME COOL—AND SOMEWHAT UNEXPECTED—SOCIAL IDENTITIES.

SAN FRANCISCO: Nearly 100 years past Prohibition, SF’s speakeasy culture is thriving again. Mixologists pour sophisticated tipples at new “underground”-themed cocktail lounges, some of which are actual former speakeasies or, quite literally, underground.

CHICAGO: Yep, it’s all about sports. But there’s a new anything-can-happen game in town. Born decades ago at Second City, the

CULTURE,

CONT’D.

city’s improv circuit has exploded. Troupes such as iO and the Neo-Futurists, along with dozens of others, have reinvigorated the city’s comedy and performance-art scene.

NEW YORK CITY: Now it’s easy to be sporty (sans cash) in NYC. A bevy of green spaces— like the Hudson and East River parks and Brooklyn Bridge Park—and a bike-share program cater to outdoor fitness enthusiasts.

Orlando, FL Galleries, theaters, and organized art festivals are popping up all over downtown Orlando. And because of a new mural mania, the city’s outdoor surfaces (building walls, fences, even Dumpsters) host some powerful rotating images. Take a walk to take it all in, stopping at… Jai Gallery (jaigallery .net). One of Orlando’s finest fine-art spaces, it’s full of modern and contemporary sculptures and paintings. Third Thursday Gallery Hop (orlandoslice.com). Start at the gallery-

packed CityArts Factory and continue on past myriad art shops, restaurants, and bars. Snap! Space (snaporlando.com). The gallery, in a 1940s theater, specializes in digital art and photography.

Jai Gallery (top and bottom)

NIGHT

San Diego, CA At the center of SD’s outdoorsy-artsy scene sits Balboa Park, the country’s largest urban cultural park. It’s a bit like the Louvre—you can’t see everything in one trip. But if one day’s all you have, you can still soak up some highlights (balboapark.org).

12:30 p.m. Stop for New American fare at Panama 66; work it off on the El Prado walkway, pausing at the Botanical Building and Museum of Photographic Arts.

3 p.m. Follow El Prado through the Zoro Garden (a nudist colony turned butterfly refuge) to the Spanish Village Art Center’s boutiques.

9:30 a.m. Stroll through some 1,600 roses at the Inez Grant Parker Memorial Rose Garden on your way to buy a $43 day pass at the Visitor’s Center. 10 a.m. Walk to the Mingei International Museum for folk art, then catch an exhibit next door at the San Diego Museum of Art.

5 p.m. Make your way to the Prado Restaurant for a margarita on the terrace. Stay for an early Latin-Italian fusion dinner.

8 p.m. Check for last-minute tix to a Broadwayworthy play at the Old Globe Theatre.

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// S O C I A L C I T I E S //

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Des Moines, IA Surprise! Des Moines isn’t just a presidential-hopeful pit stop—it’s practically a foodie paradise. Savvy chefs and home cooks score their ingredients at Saturday’s Downtown Farmers’ Market (May through October, desmoinesfarmersmarket .com), nine blocks and 270 stalls of fresh fare, where you can pick up…

Fresh greens: Shop Blue Gate Farm’s selection of superveggies and signature salad mix made from 40 kinds of plants, herbs, and flowers. Meats: Hit up La Ventosa Ranch for antibiotic- and hormone-free chicken, turkey, and pork. Snacks: Indulge in Say Cheese Des Moines’ gourmet mozzarella-cheddar-creamcheese-Jack-pesto-jalapeňo grilled sandwich. Sweets: Enjoy YAGU Limited Gourmet Pastries’ mini pineapple cakes or wafer-thin jasmine tea cookies.

Rochester, NY

THE SCENE

GLORIOUS GARLIC FESTIVAL foxrunvineyards .com/eventsgarlicfestival.asp

As 125 teams compete for “best ribs,” festgoers munch on Moink balls (baconwrapped BBQ meatballs) and listen to live blues.

Extra lively, with amateur boxing events, live salsa and merengue music, a 5-K race, and plenty of authentic Puerto Rican grub

Some 37 tents proffering 40-clove pulled pork sandwiches, salads with garlic vinaigrette, and jumbo Italian garlic sausage

THE MUST

PUERTO RICAN FESTIVAL prfestival.com

Tender, chargrilled baby-back ribs from 2014 winner Alex’s Place

The “vino con sabor” event, which pairs crisp wines with zesty foods

Cooking classes; taking home freshly harvested local “hardneck” garlic

Birmingham, AL When hungry locals can’t score a seat at Iron Chef winner Chris Hastings’s new Hot and Hot Fish Club (hotandhotfishclub .com), they look for tasty meals on wheels. The city’s food trucks roam around town, satisfying foodies with madeto-order seasonal fare and just-baked treats. Pull over for these mouthwatering faves.

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1/Shindigs Catering About as healthy as comfort food gets: grass-fed beef burgers on sweet-potato rolls and hearty salads packed with organic fruits and veggies (shindigscateringtrucks.com).

7:30 a.m. Start with a handcrafted latte at local roaster Coffee Slingers (coffeeslingers.com).

8:30 a.m. Order up the green eggs and ham and a “joenut,” pastry chef Joe Williams’ take on the ever-buzzy Cronut, at Kitchen No. 324 (kitchen324.com).

12:30 p.m. The Smoky Mountain Meatball sub at 9th Street shack Hillbilly Po’boys and Oysters is so freakin’ good, you won’t mind the mess (405-702-9805).

4 p.m. Time to hydrate! Score your daily fruit and veggie servings with a cold-pressed juice from Organic Squeeze (organic-squeeze .com).

Haute coffee culture is percolating in this upstate city (baristas face off in a “Latte Art Throwdown”). But the real culinary draw—and competition!—is at the area’s dozens of food festivals, spanning all types of ethnic and adventurous fare. A peek at three of the best: ROC CITY RIB FEST roccityribfest .com

Flourishing in town are updated comfort food and healthy fare, courtesy of a slew of independent, ingredient-conscious new eateries and high-end stores such as Uptown Grocery Co. (uptowngroceryco .com). No time for food shopping? No problem. How to eat your way through the ideal day in OKC:

7:30 p.m. Asian-fusion resto Guernsey Park proves you can get good sushi in the Midwest (guernseypark.com). Try the house roll (cucumber, crab, yellowtail, and tuna).

Albuquerque, NM Mexican and Tex-Mex cuisines have been ABQ mainstays for—seemingly—ever (yum but…yawn). The far more interesting food chatter revolves around a handful of new Peruvian, Costa Rican, and Cuban spots. Their creative Latin cuisine has reenergized local palates. Munch on these savory dishes: Veggie-Stuffed Potatoes. No bacon, butter, or sour cream here. Just skinned taters mashed with onions, mushrooms, corn, raisins, and fresh veggies ($5 at Pollito Con Papas, pollitoconpapas.com).

Arepa Pabellón. A crispy cornmeal patty topped with beef, plantains, black beans, fresco cheese, and tomatoes. Dee-lish. ($8.50 at GuavaTree Café, guavatreecafe.com).

2/ Cantina on Wheels The gourmet food truck’s delish fish, veggie, and black bean tacos come hot, fresh, and crazy fast. Try a decadent order of grilled steak nachos (cantinaon wheels.com).

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Quesadilla Cubano. The classic Cuban sandwich, updated: citrus-braised pork, roasted ham, crisp pickles, Swiss cheese, and mustard aioli on a corn tortilla ($11 at Pasion Latin Fusion, pasionlatinfusion.com).

3/ Dreamcakes A rotating menu of nearly 20 cupcake flavors includes fan picks like Wedding Cake and as-rich-as-it-sounds Caramel Sea Salt Mocha (dreamcakes-bakery.com). Q

SPORTS, FROM TOP: BRIANNE BOWEN/MLIVE.COM/L ANDOV (ARBORETUM); PATRICK RECORD/ MLIVE.COM/L ANDOV (GALLUP PARK). NIGHTLIFE AND CULTURE, CLOCK WISE FROM TOP RIGHT: COURTESY OF ELIZABETH GARZA /HOPE GALLERY (DETAIL OF “BACK TO SCHOOL” COLL ABOR ATION MUR AL FEATURING ARTISTS MOUF, BRIKS, MNS, MIKE “TRUTH” JOHNSTON, LUCAS AOKI AND CASK ONE); COURTESY OF MERCURY CAFÉ; COURTESY OF THE GROG SHOP; COURTESY OF ROGER MASTROIANNI. CULTURE, CONT’D, FROM TOP LEFT: COURTESY OF MILES STANCIL /JAI GALLERY (2); COURTESY OF RICHARD BENTON (3). FOOD, FROM TOP: COURTESY OF COFFEE SLINGERS; COURTESY OF GOOD EGG DINING/ KITCHEN 324; COURTESY OF JESSE DOCKERY/GUERNSE Y PARK; AL AMY ( 10 POL AROID FR AMES)

Oklahoma City, OK


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DREAM IT 148

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By challenging your doubts, facing your fitness fears, and busting out of your comfort zone, youâ&#x20AC;&#x2122;ll earn a stronger body and the confidence to take on anything life throws at you. BY JEN ATOR PHOTOGRAPHS BY BRYAN DERBALLA


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DO IT WH fitness director Jen Ator nervously prepares for her first halfIronman (left) and calmly unwinds after finishing.

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SWIM 2 4 MILES BIKE 112 MILES RUN 26 2 MILES Just reading the breakdown of an Ironman is exhausting. Actually doing one? Impossible! At least that’s what I always thought, watching the Ironman World Championship coverage each year. Seeing the athletes struggle, persist, and wring every last ounce of faith and energy out of their bodies is awe-inspiring. For a moment, I’d imagine what it would feel like to stand in their worn-in sneakers. Then my mind would snap back to reality: I could never do that. So when Team Chocolate Milk asked me if I wanted to train for that same race—the 2014 Ironman World Championship in Kailua-Kona, Hawaii—with Olympic short-track speed skating legend Apolo Ohno no less, my knee-jerk reaction was, “You’ve got the wrong girl.” I rattled off countless reasons why: my demanding job, last year’s knee surgery, my fear of swimming in open water, and, oh yeah, the fact that I hadn’t once “clipped in” to a road bike. But here’s the thing: I’ve never been the type to sit on the sidelines. I wasn’t the most naturally gifted athlete, but that didn’t stop me from earning a D-1 collegiate lacrosse scholarship. I left my small Ohio town to pursue a career in the competitive magazine business, and I’ve realized that dream—in cutthroat New York City. In every area of my life—career, relationships, sports—I’ve done what Facebook COO Sheryl Sandberg asked of all women in 2010, in her TED Talk-turned-book-turned-socialmovement: I’ve Leaned In. And yet here I was, with the athletic opportunity of a lifetime in front of me…and I was taking a pass? In the pages of Sandberg’s New York Times best seller, she notes: “We hold ourselves back in ways both big and small, by lacking self-confidence, by not raising our hands, and by pulling back when we should be leaning in. We lower our own expectations of what we can achieve.” I could dress up my excuses with “logical” and “legitimate” explanations, but the truth was pretty plain: The only thing really holding me back was a voice in the back of my head saying, But what if you fail? I didn’t wake up with some newfound impenetrable confidence. I was still scared as hell, but I knew I had to say yes. And, of course, I’m not the only female “leaning in” to fitness these days. A staggering number of women are shattering the societal (and often self-sustaining) glass ceiling of top fitness arenas. And I don’t mean just elite athletes; we’re talking stay-at-home moms and time-crunched businesswomen, stressed-out grad students and fitter-than-ever grandmas. “Women are discovering that the more they do, the more they can do—and they’re passing this sense of strength and power on to other women and friends,” says Kathrine Switzer, author of Marathon Woman. “It’s nothing short of a social revolution.”

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WorldMags.net Ator takes on Ironman 70.3 Muncie in Indiana on July 12, 2014, swimming 1.2 miles, biking 56 miles, and running 13.1 miles.

Realize Your Dream

Use these tips to pave the way to any goal. Share Your Schedule Map out a timemanagement strategy and share it with others, noting changes to your usual routine—e.g., letting your boss know of any high-commitment pockets of training, or telling your friends and family that e-mail or text is an easier way to touch base during the week.

Build a Team Next to a training plan, support is the most important factor for victory. Research shows having people in your corner makes you more engaged, motivated, and ultimately successful. Track It Students were more triumphant in reaching a fitness goal when they kept a diary of their reflections, identifying which techniques worked and which didn’t. Have a “Bad Day” Plan Because they will happen. Knowing how you’ll combat fear and frustration along the way is essential to staying on track. (My go-to: journal—or call my dad.)

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Ator finishes (official time of 5:45:41), and then celebrates with her dad (right).

Mind Over Muscle As Women’s Health fitness director, I value (and yes, even enjoy) exercise. But in the year following my knee surgery, I began to doubt that I would ever get back to my previous fitness level, much less surpass it. This is your new normal, I thought. I didn’t recognize it as being negative; I simply thought I was being realistic. Cue Sandberg’s belief that women underestimate their own potential. While athletic ability is often measured by how well our muscles, heart, and lungs function, what’s above the neck (a.k.a. our brain) may play a bigger role in both propelling and limiting performance. “Fear and doubt can either make us assume we aren’t capable of doing something or trick us into thinking we don’t really want it,” says Carrie Cheadle, author of On Top of Your Game. Why? “It can feel very vulnerable putting everything you have on the line and finding out it’s still not enough—so we hold back,” she says. “We unconsciously set an easier goal to protect our ego.” Those insecurities can spike

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when you’re two miles into a five-mile run and you simply Can’t. Take. One. More. Step. “Your brain is designed to play it safe,” says Timothy Noakes, M.D., a professor of exercise and sports science at the University of Cape Town in South Africa. “You may never know your true limit because your brain is that good at deceiving you into thinking that you can’t possibly go any faster, harder, or longer.” But take heart: That biological braking mechanism (meant to protect your body) can be powerfully swayed by our attitudes and expectations of our future performance— or what experts call “selfexpectancy.” Research in the field of positive psychology has found that when we are positive, our brains become more engaged, creative, productive, and resilient. Case in point: In one study of army soldiers at a grueling winter-training retreat, those who expected they’d dislike it performed worse than those who expected to do better; the latter were also more cheerful, well rested, and less likely to get injured.

Daring to “go big” in fitness doesn’t have to mean doing an Ironman. It means setting a goal that spikes equal amounts of fear and excitement…in you. To go one step past what you think is possible…for yourself. Whether that’s entering a power-lifting competition or doing a three-day solo hike, believing you will be successful can make it happen. It’s the fitness equivalent of “fake it till you make it.” “In order to achieve any goal, you have to believe that you are just as capable and just as deserving as any other person,” says Cheadle. That optimistic conviction should be enough to turbocharge your performance, which in turn can boost self-expectancy. And onward and upward you go.

Grand Schemes One Saturday, 35 miles into an emotionally draining ride on my brand-new bike, I crashed. Alone on the side of an empty road, I cried, screamed, and seriously contemplated giving up. Frustrated and defeated, I shakily rode the final 10 miles home. The next day, I fought

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back tears and more doubt during an overly taxing 12-mile run. When I reported my “failures” to my coach, Trismarter owner Lee Gardner, his response shocked me: “You had an epic weekend of training,” he texted. “Ironman is all about facing a tough challenge, and that’s exactly what you did! You dug deep, and you learned a little more about what you’re made of. That’s why we do this.” He was right. For me, it wasn’t about racing a clock or even other athletes. It was about regaining that unshakable belief that with ordinary talent and extraordinary perseverance, no goal is out of reach. Science bears this out: According to researchers, you’re much more apt to pursue—and stick with—a major sporting goal if you’re driven by some personal value. “Women tend to develop a stronger emotional connection to their fitness goals because they are doing it for more than just winning or going fast,” says Switzer. “They’re doing it for personal validation.”

Not Just a Hot Bod When you spend time far outside your comfort zone, fitness becomes so much more than just exercise. Months of training have definitely made a physical impact on me—my arms and back are more defined; my abs are as flat as they’ve ever been—and I won’t pretend that’s not a perk. But

REDEFINING “IMPOSSIBLE” A quick history of how females keep pushing the limits of fitness


THIS PAGE CLOCK WISE FROM TOP: JONATHAN MANCUSO, DIRK COLLINS, CHRIS CRISMAN.

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wading into the Prairie Creek Reservoir in Muncie, Indiana, at the start of my first half-Ironman this July, all I could focus on was how this training had affected my outlook, not my body. Every minute on the course I was in the complete unknown, but instead of feeling intimidated, I was energized. I was grateful. I was hopeful. As I crossed the finish line, I was hit with an indescribable surge of pride. Tears rolled down my face. I just did that, I thought. I can’t believe I just did that. I had been so worried about failing that I never considered the alternative: I might succeed beyond my wildest dreams. “An ambitious fitness goal is really just the vehicle to show people how awesome they are,” says Robyn Benincasa, founder of Project Athena, which helps women who have had serious medical setbacks live out adventurous dreams as part of their recovery. “The thrill of accomplishing a physical feat that very few people are able to do inspires a confidence and satisfaction that spills over into every aspect of our lives.” As of press time, I still haven’t reached my ultimate finish line—the Ironman World Championship in Kailua-Kona, Hawaii, on October 11. The challenge still overwhelms me, and failure is a real possibility. But regardless of the final outcome, this is certain: Choosing to “lean in” to fitness is a decision I will never regret.

WOMEN WHO ARE CRUSHING IT

Listen in as three badass gals explain what they’ve gained from breaking out of their comfort zones—then steal pages from their go-big playbooks.

JEANNE STAWIECKI, 64 Holds the world record for fastest aggregate time for a woman to run marathons on all seven continents At 38, I was trapped in a daily grind, trapped by my anxiety. Quitting my 20-year smoking habit helped me realize the power my thinking had over my life. Slowly, I started to run; it helped me speed away from being overworked, from stress and boredom. When I finished my first marathon, something changed in me—I knew I would never be the same. Takeaway Tip: For me, the inner work had to come before I could ever lace up my sneakers. It wasn’t easy, but I focused on replacing my habitual negative thinking with positive thoughts. It finally clicked that I’ve always possessed the power to create my own reality.

1960 After years of lobbying, women are allowed to race distances beyond 200 meters in the Olympics. (The belief had been that prolonged exercise could damage their reproductive systems.)

1967 Kathrine—registered as “K”—Switzer is the first woman to run the Boston Marathon in an official bib, five years before women are let in.

SONYA BAUMSTEIN, 29 First person to stand-up-paddle across the Bering Strait

MELISSA ARNOT, 30 Tenth American woman to summit Mount Everest—and first to do it five times Climbing a big mountain levels the playing field. It’s not crazy to think that anybody could do what I can do. I’m just a totally average girl; I’m not naturally fit. I had no particular advantage in any way; I just took a risk. I took that first step, and to me that’s as big of an accomplishment as stepping onto the summit. Takeaway Tip: The fastest way to waste your life is to try to love something because somebody else loves it. You don’t have to want to climb Everest, or run marathons, or be a yogi; we’re attracted to different things in life, and you just have to find what your thing is. Try a bunch of little activities that don’t require a ton of commitment, and eventually you’ll find something that gives your heart this amazing feeling that makes you want to pursue it.

1984 The Women’s Olympic Marathon debuts in Los Angeles (nearly 100 years after the men’s).

1988 Stacy Allison becomes the first American woman to summit Mount Everest.

Finding a cause can be the push that helps you follow through in life. When you hit hard parts, you think, But I’m not here for just myself. Once, I was rowing in a remote part of the Sargasso Sea, and floating in the water were rubber boots, toilet seats, plastic bottles. I thought, Man, we have an impact so far outside of our direct environment, and we don’t even realize it. What drives me to continue is that I’m collecting this type of data for scientists that can really make a difference. Takeaway Tip: Doing expeditions has taught me that you can be in a completely different mindset 10 seconds from now. Sometimes a storm hits out of nowhere; you’re getting knocked all over the boat, you fall. When the storm passes, you can’t think, Oh, when’s the next storm coming? You have to focus on the sun. Q

2013 At the Ironman World Championship, female winner Mirinda Carfrae runs faster (with a time of 2:50:38) than the men’s champion.

2002 Lisa Leslie is the first woman to slamdunk in a professional WNBA basketball game.

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2014

Running USA reports that 61 percent of U.S. half-marathon finishers are women—the highest proportion of any race distance.


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FOOD SO GOOD, ’ YOU L L BY I T

Tired of hearing about fancy-ass microgreens

and gluten-free grains? Eating real, healthy food isn ’t a big f

ki ng deal, as t he curse-h appy

creators of the insanely popular THUG KITCHEN BLOG demonstrate in their debut cookbook.

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Looks pretty goddamn good, doesnâ&#x20AC;&#x2122;t it? Turn the page for the recipe and some f**king awesome results.

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RISE AND SHINE ALREADY!

MAPLE BERRY GRITS Grits—creamy, slightly sweet, and full of fiber, iron, and vitamin B— don’t get enough love at breakfast. Grab some and start your day with a little variety. It’s about damn time to try something new.

WorldMags.net BOMB-ASS MEAL

ROASTED BEER & LIME CAULIFLOWER TACOS WITH CILANTRO COLESLAW Seasoned cauliflower piled into corn tortillas is a special f**king delivery directly to your taste buds. Grab some beer and get to work.

2 2

cups water cups almond or other nondairy milk 1 cup stone-ground grits* ¼–½ tsp salt 1–2 tsp maple syrup or your favorite liquid sweetener 1-2 Tbsp of your favorite jam 1 Tbsp (or more if you love 'em) fresh berries

* Not that instant bullshit. 1. Bring water and nondairy milk to a boil over medium heat. Whisk in grits and ¼ tsp of the salt. Bring to a boil again, then lower the heat, cover it, and let that deliciousness simmer for 20 minutes. Stir that shit occasionally, ’cause you don’t want anything sticking to the bottom. 2. When grits have absorbed most of the liquid and are tender, turn the heat off. Taste, and add the syrup and the rest of the salt, if you think it needs it. That’s on you. Top with a small scoop (or two) of your favorite jam and some fresh berries so it looks classy as f**k. MAKES 4 SERVINGS Per serving: 190 cal, 2 g fat (0 g sat), 40 g carbs, 240 mg sodium, 2 g fiber, 3 g protein

Use whatever kind of beer you’ll be happy to finish. Just don’t go grabbing something heavy like coffee stout. That has no place here. WorldMags.net


3⁄4 ¼ 1 1½ 1½

cup beer cup vegetable broth Tbsp lime juice tsp tamari Tbsp of your go-to hot sauce 1–2 cloves garlic, sliced 1 head cauliflower, chopped 1½ tsp chili powder 1 tsp smoked paprika ¼ tsp ground cumin ¼ tsp garlic powder Pinch of salt 1 Tbsp olive oil ½ yellow onion, chopped 6 corn tortillas 1 avocado, sliced Quick Lime and Cilantro Slaw (recipe below)

WorldMags.net Hominy = dried corn kernels soaked in a lime mixture or other caustic solution to remove the hulls. Grab some precooked, in cans near the salsa.

1. Crank your oven to 400°F. 2. In a saucepan, warm the beer, broth, lime juice, tamari, hot sauce, and garlic over medium heat. Add cauliflower and simmer for about 1½ minutes. Then drain that shit. 3. Toss spices, salt, and oil in a bowl. Add cauliflower and onion, and coat those f**kers. Bake until browned, stirring halfway, about 20 minutes total. 4. Warm tortillas, then fill them with the cauliflower mixture, slices of avocado, and slaw. Top with some salsa if you feel like it.

BIG-ASS CUP OF COZY

POZOLE ROJO

QUICK LIME AND CILANTRO SLAW 2 2 1 1⁄8 ½ 1

THUG KITCHEN

1⁄3

Tbsp lime juice Tbsp seasoned rice vinegar tsp olive oil tsp salt head green cabbage, sliced thinly small carrot, cut into matchsticks cup chopped cilantro

Mix lime juice, vinegar, oil, and salt. Add cabbage and carrots right before you’re ready to eat, and toss that shit well. Add cilantro and serve. MAKES ABOUT 6 TACOS Per taco: 220 cal, 9 g fat (1 g sat), 29 g carbs, 400 mg sodium, 7 g fiber, 5 g protein

Trying to decide between chili or soup? F**k it, have both—and find harmony with hominy. 5

2 5 2

1 1 8 2

large dried guajillo or ancho chilies, toasted cups warm water cloves garlic, chopped Tbsp unsweetened cocoa powder tsp olive oil large onion, chopped oz tempeh, crumbled tsp soy sauce or tamari

1 1 1 2 ¼ 5 1

can hominy (29 oz) zucchini, chopped Tbsp dried oregano tsp ground cumin tsp salt cups vegetable broth tsp maple syrup or other liquid sweetener Juice of 1 lime

1. Throw chilies in the water and soak that shit for 15 to 20 minutes. Remove chilies but hang on to the water. Cut off chili tops, remove seeds, and chop those bastards up. Throw them in a blender or food processor with garlic, cocoa powder, and pepper water and blend until you have chili-garlic paste with no big-ass chunks. 2. Heat oil in a large pot over medium heat. Add onion and sauté that shit for 2 minutes. Add tempeh and sauté until both onion and tempeh start to brown, about 3 more minutes. Flavor with soy sauce.

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3. Add hominy, zucchini, oregano, cumin, and salt. Stir that shit all together, then add chili-garlic paste. Toss it around so everything is well coated, then add broth. Cover that bastard and let it simmer for 15 to 20 minutes. Add maple syrup and lime juice. Taste that f**ker and adjust spices whatever f**king way you like it. 4. Serve hot with your favorite toppings, such as sliced cabbage, avocado, and green onions; radishes cut into matchsticks; cilantro; and lime wedges.

MAKES ENOUGH FOR 6 HUNGRY PEOPLE, NO F**KING PROBLEM Per serving: 270 cal, 8 g fat (1.5 g sat), 40 g carbs, 1,140 mg sodium,* 9 g fiber, 12 g protein Q

*Yeah, that’s a shit-ton of sodium, but if you make your own broth, it will be much lower.

Adapted from Thug Kitchen (Rodale, October 2014). Available wherever books are sold.

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NO

crystals REQUIRED

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SPIR IT UA L PR AC T IC E S D ON ’ T HAV E TO BE A BOU T WOO-WOO M YST IC ISM OR R E LIGIOU S STUFF, IF THOSE A R E N ’ T YOU R T HIN GS. T HE Y C A N SIM PLY BE PAT HWAYS TO D ISCOV E R IN G WHAT T R U LY BR IN GS YOU FU LFILLM E N T. A HE A D, TOP T HIN K E R S GU ID E YOU ON T HAT QU E ST.

BY ALYSSA GIACOBBE ILLUSTRATIONS BY MONTSE BERNAL

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FO R A CONCEPT T HAT IS CENTURIES OLD, “SPIRITUALITY” IS CERTAINLY HAVING A MOMENT. MORE AND MORE PEOPLE ARE S E EKING IT OUT IN ALL OF ITS VARIO U S INCARN ATIONS—YOGA, ME DITATIO N, INT EN TION SETTING. AND THERE’S LITTLE WON DER AS TO WHY: OUR CRAZY-STRESSED MODERN LIFESTYLE MAKES THE SEARCH FOR SOMETHING B I G G E R N OT J U S T A L LU R I N G , B U T N E C E S S A RY. “In our culture of overwork, burnout, and exhaustion, how do we tap into our creativity, curiosity, and wisdom again?” asks Huffington Post founder Arianna Huffington, whose own burning-the-candle-at-both-ends life was leaving her unhappy and unhealthy. That epiphany inspired her to write Thrive, a book that, in part, explores the role of finding work-life balance through an inner spiritual journey. Now, research is proving the benefits of taking that type of deeper dive inward. “There is strong evidence that spirituality is more protective against illness than anything else known to science,” says Lisa Miller, Ph.D., director of the Spirituality Mind Body Institute at Columbia University Teachers College. This isn’t news, exactly: Studies have long shown that religious people tend to be in better health. In fact, Duke University’s Center for Spirituality, Theology, and Health recently published an analysis of hundreds of studies showing religion’s profound, and positive, impact on such health factors as depression, anxiety, substance abuse, Alzheimer’s, and heart disease. What is new: Many experts say that aligning yourself with a specific organized religion is only one way to reap the benefits—a blessing, if you will, to the 30 percent of adults today who call themselves “spiritual but not religious.”

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W O M E N S H E A LT H M A G . C O M

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October 2014

One study found that women who had a spiritual practice recovered as well from depression and were less likely to relapse as those who took antidepressants; another showed those who practiced some form of spirituality, such as meditation or prayer, had a thicker brain cortex—a trait linked to higher IQ and a lower Alzheimer’s risk. So how can spirituality get you through the rough patches and boost your health? That, it turns out, is largely up to you. “Spirituality is anything that connects you to the exhilaration of being human, discovering a new part of yourself, and being fully alive,” says Stephen Cope, founder of the Institute for Extraordinary Living at the Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. The ability to personalize your experience is one of the most beautiful things about modern spirituality, says Miller. “Spirituality can exist within or without religion. Some people find it in nature. Other people find it on other paths.” The payoff? “It’s not quite the fountain of youth,” says Arianna, “but it’s pretty close.” Here, she and five other modern spiritual thinkers take you through their personal practices. No matter which—or how many—of these paths you try, the destination is the same: a healthier, happier, more centered you.

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WorldMags.net Guru Jagat SPIRITUAL PATH: CHANTING A popular figure in L.A.’s spiritual scene and founder of RA MA Institute for Applied Yogic Science and Technology (Demi Moore and Russell Brand are considered supporters), Guru Jagat (a spiritual name given to her decades ago by a yoga master) views her spirituality as a tool for wellbeing. She focuses on mantras and chanting, which, she says, help relieve stress. Science is with her: Researchers at McGill University in Montreal recently reviewed 400 studies and concluded that singing in any form boosts psychological health by activating brain chemicals responsible for reward, pleasure, motivation, and immunity. Another study found that chanting “om” can counteract depression and anxiety; still other research finds it can release oxytocin and endorphins (the same feel-good hormones that are released during sex and heart-pumping cardio). TRY IT: Pretty much any word or

Arianna Huffington SPIRITUAL PATH: NATURE In 2007, author and journalist Arianna collapsed from exhaustion, hitting her head and waking up in a pool of blood. She’d been working 18-hour days. She was rich. She was powerful. But damn, was she spent. She asked herself: Exactly what kind of success am I after? Because something certainly wasn’t right. In her quest for balance, she took a technology time-out, significantly limiting her gadget use and plugging into the outdoors—a very smart move. Studies show that connecting with nature can make you feel more alive and energized and reduce the risk for heart disease, anxiety, and depression.

TRY IT: “One of my favorite Latin

phrases is solvitur ambulando, or ‘It is solved by walking,’” says Arianna, who began to hold business meetings during hikes and felt an almost immediate sense of joy and calm. Getting started, Arianna says, is simple: “Go for a walk!” But leave your tech devices behind, and make a conscious effort not to look at your phone first thing in the morning. Freeing yourself from the distractions constantly begging for your attention will help you be fully aware of what’s happening around you—the flowers, a colorful bird, your companion, or yourself.

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phrase can be a mantra, says Guru Jagat, but positive ones can help reframe and retrain your thoughts, particularly negative ones (like I’m not good enough or I need to lose weight) that are constantly floating around in your brain. Pick your mantra, then close your eyes and inhale slowly. Hold your breath, and touch the tip of your tongue to the roof of your mouth (an acupressure point that’s believed to stimulate energy and balance the nervous system). Then mentally say your mantra three times slowly. Exhale, and repeat twice. Do this throughout the day, she says, and particularly when you start to get anxious, angry, or bogged down by your negative “stuff.”

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WorldMags.netReady, Set, SPIRITUAL PATH: INTENTION

Dan Harris

When it comes to happiness and well-being, says author and motivational speaker Danielle, intention— acknowledging how you want to feel and then letting that feeling steer your choices—connects your actions to a greater purpose and allows you to let go of things in your life that aren’t serving you. “We tend to have it backward,” says Danielle. “We aim for external achievements and hope we’ll feel great when we cross the finish line. Then we often feel let down when we’re still unfulfilled or our satisfaction is fleeting.” In other words, you may covet more money, thinner thighs, or designer clothes, but you’re likely chasing these things because you think having them will make you feel more successful, beautiful, or admired. Instead, let your intention lead. For example, if you’re pushing to make a just-not-there romance happen because you don’t want to be alone, spending time with family, reconnecting with an old friend, or getting a pet can help you feel connected until the right love match comes along. Setting an intention and seeing it through has proven health benefits, too: Research suggests that cultivating a sense of purpose is associated with less cognitive decline and a reduced risk for dementia. And for those who believe orgasm is the route to nirvana, good news: Researchers at the University of Pittsburgh found that middle-aged women who have a higher sense of purpose in their lives have more enjoyable sex.

SPIRITUAL PATH: MEDITATION Ten years ago, Nightline and Good Morning America coanchor Dan had an on-air panic attack. It was, he says, “the most embarrassing moment of my life.” But it led him to realize he needed a fix for the stress that left him physically and emotionally beat. Still, as a journalist, Dan wanted a solution that was scientifically vetted and not “total bullshit.” He discovered research suggesting that meditation curbs stress, helps regulate emotions, and can strengthen the immune system. “Meditation teaches you to help focus your mind and redirect impulses,” says Dan, who wrote about his discovery in 10% Happier. Most of the things we regret, he says, are things we do when we obey our whims—blowing up at a coworker or saying yes to that third martini. Meditation helps redirect your emotions so you can think things through.

TRY IT: The best way to practice intention, says Danielle,

is to simply identify whatever good feeling you want to tap into: Powerful. Luminous. Badass. Brave. Then ask yourself what you need to do to feel that way today. “Sometimes,” says Danielle, “it’s one small action on your to-do list. Do you need to make that phone call, get to yoga, find three minutes to pray, dump the chump, or book a flight?”

Meditate

These downloads can help you locate your inner sanctuary. Guided Mindfulness Meditation, Series 1, by Jon Kabat-Zinn ($16, amazon.com) Find focus with Kabat-Zinn, founding director of the Mindfulness-Based Stress Reduction Clinic at the University of Massachusetts Medical School. Loving Kindness Meditation, by Diana Winston (free, marc.ucla.edu) Foster happiness with this nine-minute guide from a director at UCLA’s Mindful Awareness Research Center. Guided Meditations for Love and Wisdom, by Sharon Salzberg ($11.18, soundstrue.com) Salzberg uses this series of meditations in her popular retreats; you can do them at home. Wisdom and Compassion, by Joseph Goldstein (free, audiodharma.org) Learn these inner-peaceinducing traits with Goldstein, cofounder of the Insight Meditation Society in Barre, Massachusetts.

TRY IT: Five minutes, Dan says,

is all you need. Beginners may want to start with guided meditations (see “Ready, Set, Meditate,” right) or apps like Simply Being and Headspace. Just focus on your breath. “There’s a misconception that if your mind wanders, you’re bad at meditation,” says Dan. “But the practice is to notice your thoughts wandering and then refocus and start again.” Having trouble with the pursuit of stillness? Try transcendental meditation (TM), an instructor-led form of the practice. Just 20 minutes twice a day has been shown to help curb anxiety, improve memory, and lower blood pressure and the risk for heart attack and stroke. Find a certified teacher at tm.org.

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Marianne Williamson SPIRITUAL PATH: LOVE As the best-selling author of 13 spiritualitybased self-help books, a social-justice activist, and founder of several charitable organizations, Marianne’s labor is literally one of love. “Spirituality can lead us to the understanding that love is the purpose of our lives and all that really matters.” What’s love got to do with health? Quite a lot, says science. Research in the Journal of Cross-Cultural Psychology found caring for others leads to greater well-being; another study showed that those who practice a form of meditation that cultivates loving kindness had a biomarker linked to a longer life.

/

October 2014

TRY IT: You don’t have to become a serial

hugger or join the Peace Corps to live from a more loving place. Hold the door for someone, offer to grab coffee for a frazzled coworker, or just allow someone to merge into the lane ahead of you. Or let go of something that might otherwise annoy you—your husband’s dirty dishes in the sink, the friend who waits two weeks to call you back. Letting these bygones fade into the rear view will help boost your bliss.“When I forgive and have compassion, my life is beautiful,” says Marianne. You’ll undoubtedly find the same.

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ALL HEADSHOTS COURTESY OF SUBJEC TS (4) EXCEPT MARIANNE WILLIAMSON, COURTESY OF MAT THEW ROLSTON, AND DANIELLE L APORTE, COURTESY OF CATHERINE JUST

Danielle LaPorte


WorldMags.net Gabrielle Bernstein SPIRITUAL PATH: YOGA Yoga is considered a highly spiritual practice, even if you tell yourself you only do it for the flat abs. “It can help us find moments of stillness and reconnect with our breath,” says life coach and best-selling author Gabrielle, whose latest book, Miracles Now, offers techniques for tapping into spirituality. And breath, she says, “literally works to exhale the junk and inhale the good.” Gabrielle practices and teaches Kundalini yoga, a form that claims to maximize the flow of energy

throughout the body by combining vigorous movement with breathing techniques and meditation. The health benefits of yoga can range from bolstering immunity and easing anxiety to strengthening muscles. One study found regular yogis showed a slower rate of age-related brain decline than those who didn’t hit the mat. TRY IT: To “get you through all kinds

of crazy emotions and release resentment fast,” Gabrielle suggests

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this exercise that uses self-touch and acupressure (an effective method for helping to treat psychological disorders, per dozens of studies). Sit cross-legged, chin slightly down, arms out to your sides, palms up. Taking deep, relaxing breaths, gently press your thumb to your index finger and say “peace.” Then press your thumb to your middle finger and say “begins.” Move to your ring finger, saying “with.” Finish with your pinkie finger, saying “me.” Repeat until stress ebbs. Q


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LOOK

to

T HE

WEST The new frontier of fashion: modern cowgirl. This rugged, sexy styleâ&#x20AC;&#x201D;think floral prairie skirts, embellished suede pants, and plenty of swingy fringeâ&#x20AC;&#x201D;is sophisticated enough to make even city slickers feel at home on the range. P H O T O G R A P H S B Y T U R E L I L L E G R AV E N

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GAIT KEEPERS Paired with rough-and-tumble basics, an evening skirt is poised for daytime jaunts. On her: Haute Hippie jacket, hautehippie.com; La’t by L’Agence T-shirt, $84, lagencefashion.com; Zimmermann skirt, at Owen, 212-524-9770; Old Gringo boots, $558, oldgringodirect.com; Woolrich hat, $60, 800-367-3626 for stores; By Boe earrings, Raven + Lily gold-leaf necklaces, Chan Luu arrowhead necklace. On him: Billy Reid jacket, Splendid Mills T-shirt, True Religion jeans, Bed|Stü boots, David Yurman necklace

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SWING STATE The votes are in: Soft-white fringe is both edgy and romantic. Yoana Baraschi top, $249, yoanabaraschi .com; Isabel Marant pants, $884, theoutnet .com; Bed|Stü boots, $210, bedstu.com; Jill Platner earrings, Scosha bracelet

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LINE DANCE A sliver of turquoise liner turns eyes into jewels of the West. 1 Keep your lids bare. Take a shimmery— not glittery—teal eye pencil and swipe it along your entire lower lash line, including the inner rim and the skin below it. Just don’t make the line too thick, or it will look garish. Try Too Faced Bulletproof 24 Hour Eyeliner in Get Lucky, $22, toofaced.com. 2 The key is to make your top lashes look volumized for upper-lower balance, so apply a generous dose of mascara there and a light application to bottom lashes. (And keep the rest of your face in matte bronze or terra-cotta tones.)

DJo Jewelry crescent moon necklace, Joseph Brooks Jewelry turquoise necklaces, Made for Pearl ring, Cynthia Vincent top

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RANGE ROVER A beaded vest, tiered dress, or swingy bag turns any moves you make into a celebration. Haute Hippie vest, $595, hautehippie.com; LoveShackFancy dress, $535, loveshackfancy .com; Zadig & Voltaire boots, $580, zadig-etvoltaire.com; Jennifer Haley Handbags bag, $495, shopjenniferhaley .com; â&#x20AC;&#x2122;ZAD feather necklace, K/LLER Collection fringe necklace, Pascale Monvoisin ring

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STRINGS ATTACHED Take your braid from cutesy to country-chic with a simple leather rope. 1 Massage volumizing mousse into dry hair and roots, then blow-dry as you tousle hair with your ďŹ ngers. 2 Twist back the sections of hair near each ear, then pull all of your hair straight back into a low ponytail. Wrap three pieces of a twoto three-foot-long, thin leather string around the base to secure, letting the ends hang loose. 3 Braid hair, incorporating each string as you go. 4 Two inches from the ends, tie the leftover string in a knot (trim if needed).

On her: Lost Art by Jordan Betten vest, By Boe earrings, Charles Albert cuff. On him: Vince Camuto T-shirt, Stetson hat

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KNIT PICKING

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A cocoon-like cardigan over a jeweled cocktail number is ranch dressing at its finest. Iris von Arnim cardigan, $500, irisvonarnim.com; Zadig & Voltaire dress, $295, zadig-et-voltaire .com; Hudson Jeans jeans, $325, hudsonjeans .com; Old Gringo boots, $446, oldgringodirect .com; Satya Jewelry earrings, Chan Luu necklace, Workhorse Jewelry ring

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NATURE LOVERS A sheer plaid shirt and a floral prairie skirt prove that opposites attract. On her: MiH Jeans shirt, $305, mih-jeans.com; Denim & Supply Ralph Lauren skirt, $98, denimandsupply.com; Old Gringo boots, $558, oldgringodirect.com; Eugenia Kim for Stetson hat, price upon request, 212-993-6491; Streets Ahead belt, $240, streetsaheadinc.com; Vicki Turbeville earrings. On him: John Varvatos blazer, True Religion jeans, Bed|St端 boots Fashion director: Jacqueline Azria, hair: Caile Noble for John Freida/Jed Root, makeup: Emily Kate Warren for Nars, prop styling: Abraham Latham/Art Mix

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HOW THE WEST WAS WORN

LEATHER & SUEDE 1

More ways to harness this fall trend

2 1

1/ Alice + Olivia by Stacey Bendet leggings, $797, aliceandolivia.com 2/ Twine & Twig necklace, $172, twineandtwigstyle .com 3/ Maybelline New York Eye Studio Color Tattoo Leather in Chocolate Suede, Creamy Beige, and Vintage Plum, $7 each, at drugstores 4/ Givenchy Le Rouge in Brun Cachemire, $36, sephora.com 5/ Scunci Faux Leather headbands, $3 for two, at Walmart 6/ Veda dress, $649, thisisveda.com 7/ Tom Ford White Suede Eau de Parfum, $215, at Nordstrom 8/ Ecru vest, $238, ecrustyle.com

3

2

7

4

6

5 8 5

3

4 6 7

COTTON & DENIM 1/ Bobbi Brown Long-Wear Gel Eyeliner in Denim Ink, $24, bobbibrown.com 2/ Levi’s dress, $98, levi.com; Linea Pelle belt, $118, lineapelle.com 3/ Clean Cool Cotton Eau de Parfum, $69, at Sephora 4/ Lancôme Color Design Eyeshadow in Little Blue Dress, $20, lancome-usa.com 5/ Rag & Bone T-shirt, $95, saks.com 6/ Physicians Formula How-To-Wear Bronzer in Bronzer, $14, at drugstores 7/ Ash bag, $385, ashfootwearusa.com

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1

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2 2

FRINGE & STUDS

3

3

1/ Ramy Brook bag, $425, ramybrook.com 2/ OPI Nail Lacquer in Going My Way or Norway, $9.50, ulta.com; Sally Hansen I Heart Nail Art Studs Kit, $6, at drugstores 3/ Sbicca Vintage boots, $120, zappos.com 4/ Calleen Cordero bag, $815, calleencordero.com 5/ Hudson Jeans jeans, $235, hudsonjeans.com 6/ Scosha necklace, $575, scosha.com 7/ Heather Gardner cuffs, $90 each, heathergardner.com 8/ Endless Rose top, $58, shopbop.com

8

THOMAS MACDONALD/RODALE IMAGES, PROP ST YLING: CL AIRE TEDALDI (CLOTHING); ELIZABETH OSBORNE (ACCESSORIES); SAR AH GUIDO (COSMETIC S); CL AIRE BENOIST (LEATHER & SUEDE 3, TURQUOISE & SILVER 4, FRINGE & STUDS 4), PROP ST YLING: ANGEL A CAMPOS/STOCKL AND MARTEL

4

4

5

TURQUOISE & SILVER 1/ Pamela Love necklace, $725, barneys .com for stores 2/ Streets Ahead belt, $214, streetsaheadinc.com 3/ Me & Kashmiere scarf, $249, at Hartly Fashions, 201-664-3111 4/ CoverGirl Eye Enhancers 4-Kit Shadow in Mirror, Mirror, $5.61, at drugstores 5/ Make Up For Ever Aqua Matic Eye Shadow Pencil in Iridescent Turquoise, $21, sephora .com 6/ Maybelline New York Color Show Nail LacquerJewels in Platinum Adorn, $4, at drugstores 7/ San Diego Hat Company hat, $70, sandiegohat.com 8/ Sally Hansen Miracle Gel Nail Polish in Combustealble, $10, at drugstores

6 7 7

6

8 5

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For complete shopping information, see Where to Buy on page 179.


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healthy solutions for a happy life | rodales.com WorldMags.net


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The

Youth

Hormone... Everyone’s talking about it. But can it really reduce body fat, increase lean muscle mass, boost mood, heighten sex drive, give you plenty of energy, get rid of wrinkles and tighten saggy skin?

Barbara just had another birthday.

She watches her diet, exercises

when she can, and is in pretty good shape. In fact, she could be the poster child for the “Fountain of Youth” headline we see on the covers of fashion mags around the globe. What’s her secret? It’s not just the occasional Botox, peel or filler, or even her assortment of skin creams that could rival the anti-aging section of your local Sephora. Barbara, who was always “cutting edge,” has become a believer in what is fast becoming the most popular (if not the most expensive) anti-aging treatment in the USA… Growth Hormone Therapy.

t seems everyone is talking about human growth hormone lately. No less than the famed Dr. Oz began a recent show by asking his audience, “How many of you want to start feeling 20 years younger right now?” Allure magazine, in its “Anti-aging Special” issue, highlighted growth hormone as its 2013 call-out. Shape magazine began a recent growth hormone article with the provocative lead in: “When you see a 50-year-old actress who can pass for 35, you can bet that good genes aren’t the only things responsible for her

– By Tiffany Strobel *

youthful glow.” Fox News, The Today Show, CNN, ABC, and CBS have all contributed to the current frenzy.

VANITY FAIR says: “A 20-year-old produces more than twice as much hGH as [she] will when [she’s] 40... hGH, by turning back the body clock, turns back the aging process.”

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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WorldMags.net So whatâ&#x20AC;&#x2122;s the catch?

DR. OZ says: â&#x20AC;&#x153;I have been searching for this from the day we started the show. Iâ&#x20AC;&#x2122;ve been looking for ways of increasing hGH naturally because I donâ&#x20AC;&#x2122;t like getting the injections.â&#x20AC;? Why all the fuss? Simple. hGH disciplesâ&#x20AC;Ś and to many like Barbara, hGH therapy is truly a religious experience... believe hGH can help reduce body fat, increase lean muscle mass, boost mood, heighten sex drive, give them plenty of energy, get rid of wrinkles and tighten saggy skinâ&#x20AC;Ś making them look and feel decades â&#x20AC;&#x201C; not years, but decades â&#x20AC;&#x201C; younger. Celebrities, CEOs, Wall Street execs, models, housewives, athletes and even some high-ranking politicians all seem to be drinking from the same pitcher of Kool-Aid. Thereâ&#x20AC;&#x2122;s no doubt about it; in our current fast-paced, â&#x20AC;&#x153;youth-orientedâ&#x20AC;? culture, hGH therapy is hot.

The controversy The controversy isnâ&#x20AC;&#x2122;t over whether or not hGH plays an essential role in our health and aging (virtually everyone already agrees on that). Instead, the controversy lies in the best way to maintain our bodyâ&#x20AC;&#x2122;s supply of human growth hormone. Until recently, most felt the best way was through expensive prescription injections (although costs can run as high as $1500 per month). However, some experts argue against the use of these synthetic injections, because they fear introducing synthetic hGH into the body may upset natural hGH production.

Societyâ&#x20AC;&#x2122;s most recent Scientific Meeting in Atlanta, Georgia, The Academy of Womenâ&#x20AC;&#x2122;s Healthâ&#x20AC;&#x2122;s 21st Annual Congress in Washington, D.C., and then again at The 9th World Congress of Cosmetic Dermatology held in Athens, Greece, it created a serious stir.

The revolution The formula that was the subject of these research findings is now being sold by SanMedica Internationalâ&#x201E;˘ under the trade name SeroVital.ÂŽ And when Dr. Oz disclosed that â&#x20AC;&#x153;a recent study

added to the SeroVital mystique by issuing not one but six U.S. Patents to protect the SeroVital formula from imitators.â&#x20AC;Ą Thanks to the release of SeroVital, the hGH revolution has finally arrived. Now that thereâ&#x20AC;&#x2122;s an easyto-swallow capsule that can raise growth hormone naturally, an awful lot of people have stopped asking if they should be increasing their hGH levels and started asking which hGH-boosting option is right for them.

Is it worth it? To me, anything that may reduce wrinkles, tighten saggy skin, decrease body fat, increase lean

DR. HEATON says: â&#x20AC;&#x153;When I saw that a leading magazine began its anti-aging feature with the following: â&#x20AC;&#x2DC;When you see a 50-yearold actress who can pass for 35, you can bet that good genes aren't the only things responsible for her youthful glowâ&#x20AC;&#x2122;... you bet it caught my attention..â&#x20AC;? [on SeroVital-hgh] showed patients given a special blend of amino acids saw their hGH levels spike more than 6 times...â&#x20AC;? and added, â&#x20AC;&#x153;I have been searching for this from the day we started the show. Iâ&#x20AC;&#x2122;ve been looking for ways of increasing hGH naturally because I donâ&#x20AC;&#x2122;t like getting the injections,â&#x20AC;? you can imagine the frenzy he created. Before long, SanMedica was having trouble keeping SeroVital in stock. It went from underground sensation to full-blown phenomenon. Even the United States Patent Office has

muscle mass, strengthen bones, and boost mood, while giving you plenty of energy and improving sex drive, is a no-brainer. However, make no mistake about it, the â&#x20AC;&#x153;establishedâ&#x20AC;? medical community (and of course, they know everything) would say its benefits are largely anecdotal, and based on research thatâ&#x20AC;&#x2122;s preliminary. But thereâ&#x20AC;&#x2122;s no denying that something that has a chance of making you look and feel decades, not years, but DECADES, younger, is... at the very least... irresistible. Frankly, Iâ&#x20AC;&#x2122;m ready to try it... How about you?

Dr. Amy Heaton, PhD, Director RI6FLHQWLĂ&#x20AC;F$IIDLUVIRU6DQ0HGLFD ,QWHUQDWLRQDOVD\V´7KHUH DUHWKUHH)LUVWDVZLWKK*+ LQMHFWLRQV6HUR9LWDOLVQRWD â&#x20AC;&#x2DC;magic bullet,â&#x20AC;&#x2122; but one part of a KHDOWK\OLIHVW\OHFKRLFHLQFOXGLQJD VHQVLEOHGLHWDQGH[HUFLVHUHJLPHQ ´6HFRQGIRUSURSHUDEVRUSWLRQ \RXKDYHWRWDNH6HUR9LWDOKJK RQDQHPSW\VWRPDFK7KDWPHDQV \RXHLWKHUKDYHWRWDNHLWĂ&#x20AC;UVW WKLQJLQWKHPRUQLQJDQGWKHQQRW eat anything for WZRKRXUVRU take it at night, atOHDVWWZRKRXUV DIWHU\RXUODVWPHDOEHIRUH \RXJRWREHG ´$QGODVWEXWQRWOHDVWZKLOH 6HUR9LWDOLVIDUOHVVH[SHQVLYHWKDQ SUHVFULSWLRQK*+LQMHFWLRQVLW¡V VWLOOQRWFKHDS6HUR9LWDOZLOO FRVW\RXDERXWDPRQWKÎź

Where can I get it? +DYLQJDKDUGWLPHĂ&#x20AC;QGLQJ 6HUR9LWDOKJK",W¡VFXUUHQWO\ DYDLODEOHDWDOO8OWDVWRUHV.RKO V DQGVHOHFW*1&ORFDWLRQV2YHU WKHQH[WIHZPRQWKVLWZLOOEH DYDLODEOHRQDOLPLWHGEDVLVDW SUHVWLJHUHWDLOHUV DFURVVWKH86

)HDWXUHG 3URGXFW

The breakthrough Because of growth hormoneâ&#x20AC;&#x2122;s potential, researchers have spent the last thirty years searching for a reliable, clinically proven way to promote pituitary health, thereby increasing human growth hormone levels naturally. So itâ&#x20AC;&#x2122;s no surprise that when an oral compound capable of increasing mean, endogenous, bioactive, serum (blood) growth hormone levels... by 682%... was presented at the prestigious Obesity

RETAILERS say: â&#x20AC;&#x153;Frankly, we havenâ&#x20AC;&#x2122;t seen this much customer excitement in years.â&#x20AC;?

&DQ¡WZDLW"<RXFDQRUGHU LWGLUHFWO\IURP6DQ0HGLFD International by calling RUYLVLWWKHLU ZHEVLWHDWZZZ6HUR9LWDOFRP 8VHWKHSURPRFRGH+*+DW FKHFNRXWDQGVKLSSLQJLVIUHHâ&#x20AC;

â&#x20AC;Ą

SeroVital-hgh is protected by U.S. Patent Numbers 8,551,542; 8,715,752; 8,722,114; 8,734,864; 8,747,921 and 8,765,195. *Tiffany Strobel is an author, columnist, and beauty editor for MyFreeDiet.com. â&#x20AC; Free standard shipping in the continental U.S.A. only. All trademarks are the property of their respective owners.

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Womenâ&#x20AC;&#x2122;s Health Vol. 11 Issue 8 (ISSN 0884-7355) is published 10 times a year (monthly except for January and July) by Rodale Inc., 400 South Tenth Street, Emmaus, PA 18098. Periodicals postage paid at Emmaus, PA, and at additional mailing offices. POSTMASTER: Send address changes to Womenâ&#x20AC;&#x2122;s Health, PO Box 26299, Lehigh Valley, PA 18002-6299. IN CANADA: Postage paid at Gateway, Mississauga, Ontario. Canada Post International Publications Mail Agreement No. 40063752. Postmaster (Canada): Send returns and address changes to Womenâ&#x20AC;&#x2122;s Health magazine, 2930 14th Ave., Markham, Ontario L3R 5Z8. GST# R122988611. Subscribers: If the postal authorities alert us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within 18 months. Customer service: 800-324-1731. Printed in the U.S.A.

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YOU: THE INSTANT EXPERT

FOLLOW UP

SMALL

“Every big romance or major business deal started with a tiny conversation,” says psychologist Bernardo J. Carducci, Ph.D., of Indiana University Southeast. “These seemingly simple exchanges are not really ‘small’ at all!”

Talk It’s a dying art in a tech-reliant world, but brushing up on your bantering skills can advance your career and your love life.

CAUTION

DO THIS FIRST Stop scrolling through your Instagram, look up, and smile. “Nobody will approach you if your face is down and you look uninviting,” says Debra Fine, author of The Fine Art of Small Talk. “Eye contact is critical because it can help foster a connection and trust.” Translation: Your friendly gaze will make it easy for even a stranger to say hi.

WORK ON IT Honcho Convos

BODY LANGUAGE

What to do with restless limbs while you chat it up S TR I K E TH I S P OS E Keep your arms free and by your sides (so you can “talk” with your hands, if needed) or, if you feel fidgety, tuck one hand into a pants pocket. D O N ’ T S TR I K E TH AT P OS E “When people feel awkward, they often stand with their hands clasped in front of their privates,” says Patricia Rossi, author of Everything Etiquette. She calls it the “fig leaf”—and it can look ridiculous. Another no-no: crossing your arms, which screams “not interested.”

“Your opening line doesn’t need to be genius,” says Carducci. “It only has to be simple and nice.” Comment on something you’re both experiencing: a bus stop, a long coffee line, or, yes, even the weather. Then ask for what Fine calls “free info”: If you’re at a party, inquire how he or she knows the host—or try, “Hi, I just wanted to meet you.”

Prepare for an encounter with your boss at the proverbial watercooler. It can be smart, not creepy, to have googled her to discern her interests. If she likes art, for example, ask her if she’s seen that new exhibit you read about.

CRISIS AVERTED

SAY WHAT?

Chitchat angst? No problem.

73 Percentage of fliers who say they actually don’t mind a little airplane small talk Source: TripAdvisor survey

180

If a mini chat leaves you wanting more, extend a verbal invite for coffee or lunch before leaving—instead of pouncing on your new friend’s FB page. That way, she chooses how to be contacted.

IF NAMES ELUDE YOU

AVOIDANCE TACTICS

THE EXIT STRATEGY

Echo the name as soon as you hear it, says Rossi (“Amy, it’s great to meet you!”)—and repeat often (“Amy, I can’t believe how cold it is in here”). It will help your recall—and endear you to her (or him).

To dodge squirm-worthy Q’s (like “Why aren’t you married?”), Fine suggests a laugh and “That’s a river I’m not going down today.” Cue subject change!

Give a warning, but ask for a bit more info: “I’m gonna have to run in a sec, but first, I want to hear about your cruise.” Or excuse yourself to use the ladies’ room—as long as you actually go!

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