FLIP OVER FOR THE SPRING BEAUTY SPECIAL
SEXY TONED ARMS! Get These Show-Off Shoulders in 6 Moves
Katie! Why She Looks THIS Confident How Much Fat Should You Really Eat? Finally, An Answer
Hot & Healthy Dewy Skin, Fit Body, Next-Level Energy!
MORE SEX , LESS STRESS
Try This Simple Solution
THE JEANS BUTT
Sculpt A High, Round Tush In 15 Minutes APRIL 2018
Intelligent 4WD. Just one of the ways we help your ďŹ rst-ever happen.
THE FIRST-EVER ECOSPORT IS HERE. Available 4WD. 2018 EcoSport. U.S./Canada markets.
9 years. 2 months. 3 days. 11 hours. 20 minutes. And 5 seconds of saying to yourself, “Next vacation, I’ll take my mom night skiing.”
April WO M E N ’ S H E A LT H 2018
4 HOT & HEALTHY
Advice throughout the issue! Plus, flip the magazine over for our Spring Beauty Special about enhancing the features that make you stand out.
60 THE JEANS BUTT
This 15-minute workout lifts your bum so you look even better in denim...and everything else.
96 MORE SEX, LESS STRESS
When a WH editor prioritized sex on her to-do list, she found unexpected Zen. Plus some sparks too.
The star opens up about her workouts, motherhood, and a secret artistic streak.
120 SEXY TONED ARMS
Roll up your sleeves because it’s shoulders season. Score strong, healthy ones with these moves and tips.
132 HOW MUCH FAT SHOULD And what kinds? The newest science reveals how this nutrient plays a crucial role in your health and weight.
BEN WAT TS
YOU REALLY EAT?
A RADIANCE BOOST. EVERYBODY NEEDS ONE.
© J&JCI 2018
And this is yours. New AVEENO® Positively Radiant® Body, with the power of soy. In just 1 week, our targeted spot corrector helps improve the look of dark spots and uneven tone, while our body wash and lotion instantly transform dry, dull skin. Get your body ready for radiance.
100 2018 SHOE GUIDE
From technical training sneakers to cute and sane heels, here are the best kicks for crossing the finish line (literally or figuratively) in style.
112 PINK LADY
The color has never looked stronger. Rock the season’s boldest, most powerful pieces, which come in a riot of rose hues.
It truly speaks louder than words. Learn to tune out the background buzz to protect your ears...and your mental and emotional health.
Women’s Health Vol. 15, No. 3 (ISSN 0884-7355) is published 10 times a year, monthly except combined issues in January/February and July/August and when future combined issues are published that count as two issues indicated on the issue’s cover, by Hearst Communications, Inc., at 300 W. 57th St., NY, NY 10019. Steven R. Swartz, President & Chief Executive Officer; William R. Hearst III, Chairman; Frank A. Bennack, Jr., Executive Vice Chairman; Catherine A. Bostron, Secretary. Hearst Magazines Division: David Carey, President; John A. Rohan Jr., Senior Vice President, Finance. Copyright 2018 by Hearst Magazines, Inc. All rights reserved. Women’s Health is a registered trademark of Hearst Magazines, Inc. Periodicals postage paid at New York, NY and at additional mailing offices. In Canada: Postage paid at Gateway, Mississauga, Ontario; Canada Post International Publications Mail Agreement Number 40063752. GST #R122988611. Mailing Lists: From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings by postal mail, please send your current mailing label or exact copy to: Women’s Health, Mail Preference Center, P.O. Box 3064, Harlan, IA, 51593-0128. Customer Service: Call 1-800-324-1731 or write to Women’s Health Customer Service, P.O. Box 3064, Harlan, IA 51593-0128.
CLOCK WISE FROM TOP LEFT: DAN FORBES; MEI TAO (2); RYAN O. PHOTOGR APHY
128 SILENCE PLEASE
intensely delicious meets nutritionally dense* * in
tastier terms: our ďŹ rst ingredient is whole almonds
Find out more at kindsnacks.com
4 THE GOOD WRINKLE
A treatment plan for keeping skin hydrated while embracing— not erasing—our creases
8 EXCLAMATION POINTS
Beauty marks, moles, dots. These iconic spots are having a moment, and it’s about time.
58 THE MEDAL GOES TO...
One Insta-famous running coach shares how she tackles the marathon of motherhood.
62 WEIRD ALLERGY TRIGGERS
Breathe easier by avoiding these stealthy sneeze-makers lurking inside your home.
12 ARCHES AU NATUREL
66 IS YOUR DRINKING
16 MY SIGNATURE LOOK
72 KINDNESS ROCKS
Expert tricks to play up your unique curve for a shape that’ll have you taking a…brow. (We had to!)
WH reveals how to know if your tap is tainted—plus steps to ensure your H20 is up to snuff.
Real women show off their fave features and top products.
Warm fuzzies ahead! The surprising ways playing nice boosts your mind-body wellness.
22 THE MANE EVENT
LOVE + LIFE
Three editors reflect on the emotional motivations behind their trademark hairstyles.
79 STALKING SPRING
Load up on nutrients and flavor with low-cal dishes starring seasonal shoot veggies.
91 THE MOM DIVIDE
Oh baby! Key strategies for staying close friends when one of you becomes a parent.
94 THE THINKING MAN
Actor Tom Payne on staying fit and the secret to his very happy relationship
86 IS IT KOSHER, THOUGH?
An age-old diet turned weightloss fad. We separate fact from fiction.
On Our Covers
FASHION + BEAUTY
45 THE ART OF LAYERING In Every Issue
10 EDITOR’S LETTER
Hello from our new leader! 18 #WHSTRONG
Fitness and style inspiration for a kick-ass month 22 YOU LOSE, YOU WIN
One woman’s motivating mind-body transformation 24 ASK ANYTHING
Exactly how to train for an
obstacle race, switch careers, talk about your ex, and other need-to-know answers 31 DISCUSS
From health to sex to fitness and more, the juiciest news and convo starters right now 139 THE GOOD BUY
You’ll love this super-comfy and chic sports bra.
50 PERFECT PAIRS
Our new go-to stress-busting, multitasking combo: a soothing face mask and a great book!
FITNESS + HEALTH
53 KNOW YOUR STRENGTH
Build confidence in the weight room with tips from WH’s Next Fitness Star, Betina Gozo.
Photographed by Ben Watts. Fashion editor: Jacqueline Azria. Makeup: Genevieve For Lancôme/Sally Harlor. Hair: DJ Quintero/Statement Artists. Manicure: Elle/TraceyMattingly.com. For Katie’s look, try Precisely, My Brow Eyebrow Pencil in Medium; Bad Gal Bang! Volumizing Mascara; Dandelion Brightening Finishing Powder; and ChaChaBalm Hydrating Tinted Lip Balm, all by Benefit Cosmetics. Hanro tank, Frame jeans, J.Luu earrings, Helen Ficalora necklace.
FROM LEFT: JONNY VALIANT; BEN WAT TS (2)
One slip dress, endless outfit possibilities for work and play
IT ONLY TASTES LIKE A CHEAT DAY Great taste. Only 96 calories. MILLER LITE. HOLD TRUE.
L e t t e r Fr o m T h e E d i t o r
As Seen on My Insta #WORKOUTMOTIVATION I’ve been a reader and superfan of Women’s Health since it launched in 2005. I still have all of the original issues with their black-and-white cover shots! Why I love them: Each page makes healthy living and ﬁtness feel joyful and doable. I’m excited to build on that DNA.
#WHSTRONG Any sweat is a good sweat, whether it happens at the gym or in your living room. I love WH’s 15-minute workouts for days I can’t squeeze in a weight room session or a class. (I’ll be doing our butt-perkifying moves on page 60 this month!) My 3-year-old son, George, often joins me.
#GOODVIBESONLY I never met a motivational quote (or emoji!) I didn’t love. This one really resonates. Everyone is welcome in our WH family, wherever you are in your wellness journey. Tag me (@lizplosser) and #WHStrong in your posts so I can high-ﬁve you along the way.
W hat ’s y ou r g o - t o secret fo r s q u e ez ing in a w o r ko u t ? SHA R E IT O N IN S TA A N D TA G # W H ST R ONG.
#RUNCOMMUTE My best time-saving workout hack is running across the Manhattan Bridge to the office after dropping off my twins at ﬁrst grade. It takes planning (and a backpack), but I feel like a superhero on the days I pull it off.
LIZ PLOSSER Editor-in-Chief
CLOCK WISE FROM TOP LEFT: MAT T R AINE Y (PLOSSER), PINKO SAFARI JACKET, CHASER TANK , LEVI’S JEANS; ALLIE HOLLOWAY/STUDIO D; COURTESY OF LIZ PLOSSER (2); RYAN O. PHOTOGR APHY; COURTESY OF LIZ PLOSSER
pring is such a magical time of year for me. For one thing (or should I say two?), my 7-year-old twins, Charlie and Lucy, were born on the ﬁrst day of spring. But I also love that as the seasons change, the air becomes charged with the energy and possibility of a fresh start. It’s a new beginning for Women’s Health, too, as this is the brand’s ﬁrst issue with me leading the team. The words dream job perfectly describe how I feel about this role. It’s a long way from where I started right out of college, as an investment banking analyst. That was...not a good ﬁt. I was tied to a desk, feeling uninspired, and struggling to adjust to life in New York City. As a distraction from work, I began training for my ﬁrst marathon. Over Saturday miles in Central Park, I found myself sharing a crazy story with my new running friends: “Last night I dreamt I was the editor of a health and ﬁtness magazine.” A year later, a new chapter on rung one of a magazine masthead began. I continued to quietly nourish my dream over the years as I worked my way up the ladder at some amazing magazines, pivoted to the brand side to oversee content at SoulCycle, and then led digital strategy at the lifestyle site Well+Good. I worked very hard along the way and was always open to opportunities to grow and learn. But when I got the call in January offering me the Women’s Health Editor-in-Chief position, I was frozen in disbelief as happy tears rolled down my cheeks. I still haven’t come down from cloud nine! I’ve had my share of challenges and frustrations in my career and in life, and I know that I’ll face many more. But like my 22-year-old self, I ﬁrmly believe in the power of endorphins to get you through the rocky spots. I ﬁnish every workout feeling stronger, clear-headed, more conﬁdent… the best version of me. I hope you’ll ﬁnd momentum from your own endorphins too. You’ll have me and the rest of Team WH behind you, because our mission is to motivate, inspire, and support you on your journey by providing all of the tools you need to make positive changes in your life. Whether your goal is to eat healthier, run faster, get stronger, or score the big job (or all of those things!), I believe you can do it. And none of your dreams are off-limits. Let’s make some magic together.
ty r Spring Beau In honor of ou what makes you g in at br er s… Special cele ked WH staff unique, we as
LIZ PLOSSER EDITOR-IN-CHIEF
ical What phys feature do t bou you love a yourself?
EXECUTIVE STYLE DIRECTOR
EXECUTIVE EDITOR Theresa O’Rourke DIRECTOR, WH OPERATIONS/ SENIOR MANAGING EDITOR Sara E. Culley SENIOR DEPUTY EDITOR
BEAUTY AND LIFESTYLE DIRECTOR
Jen Ator, C.S.C.S. ARTICLES AND FEATURES HEALTH DIRECTOR Tracy Middleton FEATURES DIRECTOR Michelle Stacey
CONTRIBUTING ENTERTAINMENT EDITOR Elycia Rubin CONTRIBUTING FOOD EDITOR Teri Tsang Barrett SENIOR ASSOCIATE EDITOR Sara Faye Green ASSOCIATE FITNESS EDITOR Marissa Gainsburg CONTRIBUTING BEAUTY WRITER Deanna Pai ASSISTANT EDITOR Jamie Hergenrader EDITORIAL ASSISTANT Elizabeth Bacharach
My great lashes— they make people look at my eyes, which I believe are the single most expressive and telling feature on anyone.
CONTRIBUTORS Rachel Cosgrove, C.S.C.S.;
Keri Glassman, R.D.; Keri Peterson, M.D. FASHION SENIOR FASHION AND MARKET EDITOR Gabrielle Porcaro ASSOCIATE FASHION EDITOR Andrea Zendejas FASHION ASSISTANT Audie Lauf ART DEPUTY ART DIRECTOR Cathie Yun ASSOCIATE ART DIRECTOR Trevor Williams JUNIOR DESIGNER Kelly Millington PHOTO PHOTO DIRECTOR Sarah Rozen
DONNA KALAJIAN LAGANI SVP/PUBLISHING DIRECTOR, CHIEF REVENUE OFFICER ASSOCIATE PUBLISHER, INTEGRATED MARKETING
Marnie Braverman NATIONAL ADVERTISING DIRECTOR Eric Bizzak ADVERTISING SALES NEW YORK 212-697-2040 EXECUTIVE DIRECTOR, CONSUMER PRODUCTS
Elana Tarlowe BUSINESS DEVELOPMENT AND NORTHEAST DIRECTOR
Hannah Pechter FOOD AND BEVERAGE DIRECTOR Julia Trinko ADVERTISING FINANCE MANAGER Elizabeth Bloom MIDWEST 312-726-0365 Hope Agase, Laura Volker DETROIT 610-967-8287 Stephanie Schultz SAN FRANCISCO 415-439-4601 Andrew Kramer LOS ANGELES 310-252-7528 Patti Lange DIRECT RESPONSE 212-779-7172 X224 Nancy Forman SENIOR PRODUCTION ACCOUNT MANAGER Mike Ruemmler ADVERTISING PRODUCTION SPECIALIST Kim Gallagher ASSISTANTS Zoe Fritz, Stephanie Schoenster,
Pilar Silva MARKETING CREATIVE DIRECTOR Lindy Nowak
long ﬁngers… “TheyMycome in handy when trying to retrieve my baby’s Cheerios from hardto-reach places!
SENIOR DIRECTOR, INTEGRATED MARKETING
Melissa Macaleer DIRECTOR, EVENTS AND PROMOTIONS Kim Berry ASSOCIATE DIRECTOR, INTEGRATED MARKETING AND SPECIAL PROJECTS Kelly Mytrowitz ASSOCIATE DIRECTOR, INTEGRATED MARKETING
Colleen D’Anna INTEGRATED MARKETING MANAGER Sveva Marcangeli SENIOR DESIGNER Brooke Alarcon MARKETING COORDINATOR Victoria Aiello
DEPUTY PHOTO EDITOR Brenda Armendariz CONTRIBUTING PHOTO PRODUCER Lara Bonomo PRODUCTION, COPY, AND RESEARCH PRODUCTION DIRECTOR Laura McLaughlin COPY CHIEF Marli Higa RESEARCH CHIEF Stephanie Abramson SENIOR COPY EDITOR Kristy Kofron RESEARCH EDITOR Darren Reidy WOMENSHEALTHMAG.COM DEPUTY EDITOR Amanda Woerner
I love my hair. It’s my natural color, super lowmaintenance—just a cut a few times a year—and I always get compliments on its shine.
SENIOR SOCIAL MEDIA EDITOR Amanda Lucci SENIOR ASSOCIATE EDITOR Jessie Van Amburg ASSOCIATE EDITOR Kristine Thomason SOCIAL MEDIA EDITOR Nicoletta Richardson ASSOCIATE PRODUCER Elizabeth Ryan RODALE TEST KITCHEN TEST KITCHEN MANAGER Julissa Roberts
COMMUNICATIONS ASSOCIATE DIRECTOR, PUBLIC RELATIONS Lauren Doyle WOMENSHEALTHMAG.COM SENIOR MANAGER, SALES PLANNING AND STRATEGY
Colleen Duke MANAGER, SALES PLANNING AND STRATEGY Eileen Becker ACCOUNT STRATEGIST Lexy Ball VIDEO SENIOR VIDEO PRODUCER Michael Sneeden VIDEO PRODUCERS Ryan Bird, Danny O’Halloran ASSOCIATE VIDEO PRODUCERS Pat Almquist,
Melora Armstead, John Dargan, Pat Pagnano
“legs!My Itennis-player love feeling strong and showing them off in shorts and skirts.
SVP, MARKETING Joyceann Shirer VP, RETAIL SALES Michelle Tauber EXECUTIVE DIRECTOR, CONSUMER MARKETING Kris Siessmayer VP, GROUP RESEARCH DIRECTOR Lynn Canning FINANCE DIRECTOR Joanne Ferenczi
TEST KITCHEN SENIOR ASSOCIATE EDITOR Jennifer Kushnier TEST KITCHEN ASSOCIATE EDITOR Amy Fritch
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EDITORIAL DIRECTOR HEARST INTERNATIONAL SENIOR VICE PRESIDENT/INTERNATIONAL EDITORIAL DIRECTOR Kim St. Clair Bodden EXECUTIVE DIRECTOR, BUSINESS DEVELOPMENT Angela Kim EDITORIAL DIRECTORS
Laura Ongaro, Veronika Taylor SENIOR ASSOCIATE EDITOR
Samantha Quisgard INTERNATIONAL EDITORIAL & CONTENT ANALYST Natanya van Heerden
GLOBAL EDITIONS / EDITORS-IN-CHIEF AUSTRALIA Jacqueline Mooney BRAZIL Camila Borowsky CHINA Chen Ming GERMANY Markus Stenglein GHANA Godfred Akoto Boafo GREECE Angeliki Gourni JAPAN Kiriko Kageyama LATIN AMERICA (CHILE, COLOMBIA, COSTA RICA, DOMINICAN REPUBLIC, EL SALVADOR, GUATEMALA, HONDURAS, MEXICO, NICARAGUA,
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Advisory Board ANTHROPOLOGY HELEN FISHER, PH.D.
Research professor and member of the Center for Human Evolutionary Studies, Rutgers University, New Brunswick, New Jersey; author, Why Him? Why Her?: Finding Real Love by Understanding Your Personality Type CARDIOLOGY MAJA ZARIC, M.D.
Interventional cardiology, peripheral arterial and venous disease director, Lenox Hill Hospital, New York City CAREER AMANDA STEINBERG
Founder and CEO, DailyWorth.com DERMATOLOGY FRANCESCA J. FUSCO, M.D.
Assistant clinical professor of dermatology, Icahn School of Medicine at Mount Sinai, New York City ENTREPRENEURSHIP JENNIFER WALSH Entrepreneur; consultant; founder of multiple lifestyle brands FERTILITY SHEEVA TALEBIAN, M.D.
Fertility specialist and reproductive endocrinologist, CCRM New York, New York City FINANCE MANISHA THAKOR, C.F.A., C.F.P. Director of Wealth Strategies for Women, Buckingham & The BAM Alliance FITNESS RACHEL COSGROVE, C.S.C.S. 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 HEIDI POWELL Certiﬁed personal trainer; cohost, Extreme Weight Loss; cocreator of Transform with Chris + Heidi GASTROENTEROLOGY JACQUELINE L. WOLF, M.D. Associate professor of medicine, Harvard Medical School; author, A Woman’s Guide to a Healthy Stomach GYNECOLOGY 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
STEVEN R. SWARTZ | President,
Chief Executive Officer WILLIAM R. HEARST III | Chairman FRANK A. BENNACK, JR. | Executive Vice Chairman CATHERINE A. BOSTRON | Secretary CARLTON CHARLES | Treasurer
INTEGRATIVE MEDICINE FRANK LIPMAN, M.D. Founder and director, Eleven Eleven Wellness Center, New York City; creator, Be Well; New York Times best-selling author VICKY VLACHONIS, M.SC. OST Osteopath; pain expert; author, The Body Doesn’t Lie 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, Blum Center for Health, Rye Brook, New York 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 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 ONCOLOGY JOHNATHAN M. LANCASTER, M.D., PH.D. Gynecologic oncologist, chief medical officer, Myriad Genetic Laboratories, Inc., Salt Lake City 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 DEBBY HERBENICK, PH.D., M.P.H.
Associate director, Center for Sexual Health Promotion, Indiana University, Bloomington; author, Because It Feels Good RACHAEL L. ROSS, M.D., PH.D.
Board-certiﬁed family medicine physician and sexologist practicing in Gary, Indiana; author, Down Right Feel Right— Outercourse for Her & for Him WEIGHT LOSS KERI GLASSMAN, M.S., R.D. President, Keri Glassman, Nutritious Life; author, The O2 Diet TANYA ZUCKERBROT, M.S., R.D. Author, The F-Factor Diet YOGA MANDY INGBER Celebrity yoga and wellness expert; author, Yogalosophy for Inner Strength; creator, Yogalosophy DVD
HEARST MAGAZINES DIVISION DAVID CAREY | President MICHAEL CLINTON | President, Marketing
and Publishing Director TROY YOUNG | President, Digital Media JOANNA COLES | Chief Content Officer DEBI CHIRICHELLA | Senior Vice President,
Chief Financial Officer GILBERT C. MAURER, MARK F. MILLER | Publishing
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BECOME A WOMEN’S HEALTH
HERO WE WANT TO JOIN FORCES WITH YOU! Be a part of our exclusive inﬂuencer community and have the chance to become a voice for Women’s Health and our partners.
Casting Call begins 2/7/2018 and ends 12/31/2018. Must be 18 years of age or older and a legal resident of the 50 U.S. or DC (excluding residents of Puerto Rico and Canada). Void where prohibited. For Casting Call Terms and Conditions, go to whactionhero.com/termsandconditions. Hearst Magazines Inc., 300 West 57th Street New York, NY 10019, publisher of Women’s Health, is the operator of this casting call.
cheat, drink &
Break Through Your Weight Loss Plateau
eing a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”. Last Tuesday work was especially hectic, but I’d booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-to-the-bone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time, so I had to go. He noticed that my set count was down and playfully asked, “Feeling a little tired today?”, as he handed me a bottle from his gym bag. After one sip I figured
that there was no way this could be healthy because the creamy chocolate flavor was just too delicious. Still, he’d never risk his reputation. With more than a healthy dose of scepticism I decided to investigate this shake he’d called INVIGOR8. Turns out, it’s a full meal replacement shake, which stunned me because virtually every other shake I’d researched had tasted chalky, clumpy and packed with hidden “no-no’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes, additives, sugars, preservatives, and hormones. And even though INVIGOR8’s full meal replacement shake cost more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none. Wanting to know more, I reached out to a few of the people who were talking
about it on trustworthy fitness forums. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.” “Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.” “I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.” I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to keep INVIGOR8 free of harmful ingredients. The makers of INVIGOR8 were determined to make the first 100% natural, non-GMO nutritional shake & green superfood. The result is a meal replacement shake that contains 100% grass-fed whey that has a superior nutrient profile to the grain-fed whey found in most shakes, metabolism boosting raw coconut oil, hormone free colostrum to promote a healthy immune system, Omega 3, 6, 9-rich chia and flaxseeds, superfood greens like kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. As a whole-foods nutritionist with a thriving practice I understand the importance of filling my body with the best Mother Nature has to offer. I have always been reluctant to try new products because I was never sure of the impact they would have on my energy, and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned. Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing. A company spokesperson confirmed an exclusive offer for Women’s Health readers: if you order this month, you’ll receive $10 off your first order by using promo code “W10” at checkout. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392.
This is what happens when someone tells me to ‘bench’ my goals. #WHStrong
—personal trainer and fitness instructor Lisa Moloshok, @lisamoloshok, in a Los Angeles park
“Hanging out on the weekend with my crew. #WHStrong” —@zallibhai
“Today’s mantra Take action every day. #WHStrong” —@cassiedayy
How about Fun Bun Friday?! #WHStrong” —@amco_7
Let’s hang out more! @WomensHealthMag
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CLOCK WISE FROM TOP: REBECCA PIMM (@REBECCAPIMM); ISALOHA PHOTOGR APHY; COURTESY OF SUBJEC T; DANNY GEVIRTZ
READERS! KEEP POSTING YOUR TRIUMPHS ON INSTAGRAM & TAGGING ’EM #WHSTRONG
MORE WELLNESS INSPO FROM CELEBS…AND YOU!
FITNESS EDITION Ashley Nelson, 33, New York City The brand strategist says a top perk of working for yourself is making your own schedule. And for Ashley, who’s also a lifestyle blogger, days are packed. To stay centered, she makes time for cardio and sculpting classes, meditation, and happy hour with girlfriends. JACKET Ashley’s “all about great add-ons,” like this moto jacket from The Kooples, which she throws on post-workout instead of a hoodie—she’s even paired it with a black-tie gown! SNEAKERS (AND LACES) These comfy APL sneaks rarely leave Ashley’s feet—and Hickies no-tie laces help her avoid tripping in her dance and boxing classes. SPORTS BRA After seeing this top on her SoulCycle instructor, Ashley just had to have it. “I love how the front’s graphic print and back’s sheer paneling give the piece personality.”
See you online! @WomensHealthMag
What’s in Antonia Thomas’s Workout Bag? She plays surgical resident Dr. Browne on The Good Doctor, a wizard in the OR. And the actress is game for similar challenges with her weekly workouts—opting for a mix of running, “vigorous” yoga like vinyasa, and hiking.
New Balance 711v3 “They’re lightweight but supportive, with memory foam, so I feel sturdy in them.” $70, newbalance.com
Lululemon Everywhere Duffel “It has compartments for everything from gear to a laptop, plus a strap for a yoga mat!” $148, lululemon.com
Bounce Coconut Macadamia Protein Energy Balls “For a boost of energy, I’ll snack on these protein balls.” $12.30 for 12, amazon.com
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SkinCeuticals Triple Lipid Restore 2:4:2 moisturizer “I always have a good face cream for when I need to run straight from the gym.” $127, skinceuticals.com
Burt’s Bees Fabulously Fresh Peppermint & Rosemary Body Wash “After a workout, it’s invigorating to shower with this menthol cleanser.” $6.40, burtsbees.com
FROM TOP: COURTESY OF SUBJEC T; MA ARTEN DE BOER /CONTOUR BY GET T Y IMAGES; COURTESY OF VENDOR (STILLS)
Post your own sweat-ready style on Instagram and tag it #WHStreetStyle. You could be featured here!
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ONE WOMAN’S INSPIRING MIND-BODY TRANSFORMATION
YOU LOSE, YOU WIN! Jennifer McKee, 40, Phoenix Jennifer’s lifetime of dieting started at age 12. By 37, she had lost and regained hundreds of pounds before reaching an all-time high of 358. Then came the ﬁnal straw: She backed out of going to her nephew’s graduation because she wouldn’t be able to ﬁt comfortably into an airplane seat and was also embarrassed to use a seat belt extender. “I had hypertension and high cholesterol. I would feel tired and sweaty just going grocery shopping. I promised myself I’d get healthy by age 40, so I wouldn’t cut my life short.”
Read more personal stories! Women’s Health Take It Off! Keep It Off!, by Lesley Rotchford, is available at Womens HealthMag.com/ TakeItOff and wherever books are sold.
Her Slim-Down Timeline June 2015 After foot surgery for plantar fasciitis, Jennifer starts doing water aerobics in her pool and tracking all her food.
March 2016 At 228, she joins a gym to use treadmills and stair-climbers. One month later, she’s able to walk her ﬁrst 5-K.
July 2015 Foot still healing, she adds in seated arm and back weight workouts. Limiting fast food cuts down on her cravings.
September 2016 Jennifer, now 39, hits 173 and opens a health-coaching business. She runs 13 miles a week to train for a 10-K.
December 2015 Next addition: seated cardio, after surgery on the other foot. By year’s end, Jennifer has lost 100 pounds.
January 2018 Maintaining at 173, Jennifer runs her third half-marathon and is also training for an Olympic-distance triathlon.
Now: 173 lbs
FIT LIST: What Keeps Jennifer on Track MANTRA “You don’t have to be perfect, and mistakes are part of the journey. Learn from them and keep moving forward.”
ROLE MODEL “Heidi Powell from Extreme Weight Loss. She inspired me to commit to myself and taught me so much about transforming my life.”
SNACK “I love organic dark chocolate with organic peanut butter. Or sometimes I’ll reach for Beanitos chips.”
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FIERCEST MOMENT “Running a half-marathon. I’ve come so far from where I started. And I’m so much more appreciative of what I can do now.”
MARK PETERMAN (2); COURTESY OF SUBJEC T (THEN)
Then: 358 lbs
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MASTERING VRIKSASANA. AND ALSO PRONOUNCING IT.
OWN YOUR EVERYDAY. EVERY DAY. Pbma/`kZflh_]^eb\bhnl%\kng\ar%^g^k`r&`bobg`ikhm^bg%ma^k^l ghmabg`rhnZg]Zefhg]l\Zgm]h'@^mlgZ\dbg`ZmAlmonds.com
Ask ANYTHING NOTHING’S OFF-LIMITS. OUR PROS ANSWER ALL.
Later, gators! She’s rocking every obstacle.
Jesse Meiller, Ph.D., senior professorial lecturer, department of environmental science, American University in Washington, D.C.
S U STA I NA B I L I T Y
I signed up for an obstacle race this summer. What kinds of exercises should I do to train? Congratulations! Obstacle course races are a lot of fun and a great test of strength and endurance. Adding to the challenge are hilly terrain and the fact that you may get covered in mud. The stronger you are, the less the mud will affect you, since you’ll be able to apply more force to the ground and accelerate more easily (just be sure to wear trail shoes with treads that resist slipping on muddy surfaces). Prep for the most common obstacles with these exercises: Obstacle 1: Heavy carries (such as bucket carries or sandbag carries) Exercise: Focus on heavy lifting. For example, with deadlifts, work toward 10 reps with a 48-kilogram kettlebell.
Exercise: Build power to reach the top of a wall with jump squats and power step-ups. To pull yourself over walls or climb up the ropes, train with pullups and hanging leg raises. Obstacle 4: Crawling under barbed wire or through tunnels Exercise: Develop core strength with planks and bear crawls. (Do a bear crawl by getting into high plank, then walking your right hand and left leg forward, followed by opposite limbs, for one rep; aim to do ﬁve reps forward and ﬁve back). When to Start Training If you work out regularly and consider yourself to be in decent shape, you can start training six weeks prior to the event, tailoring your sessions to your speciﬁc race’s challenges. If you’re new to obstacle course races, or you haven’t been working out regularly, try to start training at least 12 weeks in advance of your race date to build up your ﬁtness level.
Obstacle 2: Grip-strength movements (such as monkey bars and rings) Exercise: Try alternating single-arm kettlebell swings or do 15-to-30-second hangs from a pullup bar, adding in single-hand changes (brieﬂy hanging from one hand, then switching, similar to monkey bars) if you can. Rachel Cosgrove, C.S.C.S., Obstacle 3: Climbing over walls or pulling yourself up ropes
owner, Results Fitness in Santa Clarita, California, and author of The Female Body Breakthrough
Nope, one person can’t do that. And—real talk—a lot of people feel overwhelmed by recycling. You might ﬁnd new motivation by keeping in mind how your actions really can do a lot to help save our planet. When you wash out and recycle a glass peanut butter jar, you save it from lingering in a landﬁll for a million years. Recycling reduces how much we take from nature, prevents water and air pollution (which are worsened by landﬁlls), and helps protect wildlife. Make it easier by limiting the amount of materials you purchase, by reusing, and by setting out multiple bins. And yes—clean out those glass containers. It’s worth it! Clean jars, cleaner earth
Get in a Mental Groove Move as quickly as you can. The more you overthink, the harder the obstacles will seem. You trained hard for this—your body knows what to do!
WHAT’S THE BEST WAY TO NOT FEEL DIZZY AFTER A BLOOD TEST?
Lie down with your knees up and heels on the table—afterward, stay horizontal for ﬁve to 10 minutes and sip coconut water for electrolytes.
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LINDSAY SHLICK (COSGROVE); JEFF WAT TS (MEILLER); NAOMI SLOMAN (ILLUSTR ATIONS THROUGHOUT)
I happily recycle paper, but not containers you have to clean food from (like jars of peanut butter). Am I destroying the planet?
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The Guys Next Door
Learn how to pull off a new kind of hat.
Real talk on relationships from three of the gents who put the “men” in Men’s Health
Her past relationships: How much do you want to know?
I’m interested in a job that’s totally different from what I do now—how do I land an interview when other candidates have more relevant experience? Competing for a job that’s outside your ﬁeld isn’t much different from applying for any other career opportunity. In both cases, ask yourself: What sets me apart? Then build an application to prove your worth. Three helpful tips:
1/ Do some research to ﬁnd a pain point the company or department may be facing. You can often get a sense of this from the job description itself. Think about why they need someone to ﬁll this role (e.g., they are growing quickly or want to reorganize some processes). Look at articles about the company and check out its social accounts, as companies will often post recent coverage there. Research the industry to learn about current challenges in general.
Write a “pain letter” instead of a traditional cover letter. The key is to explain how you’d solve some of the pain points if you were hired and show how
your indirect experience is actually an asset. Highlight your transferable skills (ones that apply to multiple industries) as well as your additive skills (qualities that aren’t necessary for the role but would enhance your ability to do the job). If it’s relevant, submit a portfolio that tangibly shows how you’ve used these skills in the past to solve problems.
Send your application directly to the inbox of the hiring manager or someone who works in the speciﬁc department. Even better, send your application through a personal reference if you have a good connection—research shows this can improve your odds of getting hired (versus the traditional application process). It’s a bold move, but Kathryn Minshew, it proves you’re founder and CEO, TheMuse willing to go .com, and coauthor of The the extra mile. New Rules of Work
Dean Stattmann, MH special projects editor
JUST THE NECESSITIES. Everything. But what do I need to know? Whether he’s dangerous, whether you’re over him, and how I can be a better partner. Unless there are major issues around those things, the past shouldn’t affect our future.
Paul Kita, MH senior editor
THAT’S UP TO HER. I’ve made the mistake of being too nosy. Hearing speciﬁcs never gave me satisfaction, so I should’ve stuck with a need-to-know approach. And I need to know whatever she wants to tell me.
Michael Sneeden, MH and WH senior video producer
When one door closes…lock it.
ANY DOWNSIDES TO USING A HUMIDIFIER IN A REALLY SMALL BEDROOM?
Moisture accumulates faster in small spaces, upping risk for mold and mildew; clean and dry the reservoir daily to avoid bacteria buildup.
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A .K . SANDHU (MINSHEW); COURTESY OF SUBJEC T (3)
CARE E R
Honestly? As little as possible. The point is, I want us to create something new together—a relationship that isn’t inﬂuenced by any of our past partners. They’re back there for a reason.
nourished hair, glowing skin a little for the planet Our luscious hair and skin care formulas blended with rose and murumuru butter revitalize hair and soften your skin. Packing them in bottles made with 100% recycled plastic is just one of the small acts to give a little love to the planet.
Learn more at lovebeautyandplanet.com
Ask ANYTHING DISCOVER OUR DETERGENT WITH A SKIN-FRIENDLY FRESH SCENT Lists evolve, and life goes on.
Preferred 2 to 1 over the leading Free detergent.* ARM & HAMMER™ Sensitive Skin Plus Scent is our first scented detergent clinically tested for sensitive skin. It’s the secret to clean, great-smelling laundry.
I want kids, but only with the right partner, who I still haven’t found. I’m getting older and struggling with the idea that I’ll just never be a mother. How do I deal? with friends and family or a therapist, This pain can feel like a loss, and with and make choices to build a meaningful any kind of loss comes grief, which life in other ways. For various reasons, eases over time. You can, of course, many women choose not to have think about becoming a single mother children, and they live incredibly rich by choice—you should consider whether lives. Not having kids does give you you have the resources (both emotional, more freedom with your ﬁnances and including the support of friends time—which can inspire you to and family, and ﬁnancial). But transition to a more fulﬁlling the decision is ultimately career, explore a new about whether your desire hobby, or even move to a to be a mother is stronger new place. No matter than the challenges of what you do, focus on doing it alone. If the self-care, and seek out latter is not something support and community you want, then you can from other women in eventually make your Andrea Mechanick Braverman, Ph.D., a similar situation—you peace with that through health psychologist, can search online for the same steps we take department of obstetrics and to grieve other kinds gynecology, Thomas Jefferson local meet-ups of women without children. of loss: Talk about it University in Philadelphia
First, take a preventive approach. When you’re together, notice how connected you feel to him. Doing this regularly establishes new neural connections that hardwire those positive sensations in your brain. Later, when you’re apart and this worry kicks in, you can more easily recall and focus on those warm feelings. Also, remind yourself that the chance of something bad happening to him today is very tiny, and that you can consciously bring your thoughts back to reality. Then take a few deep breaths, inhaling for two seconds and exhaling for four, to engage your parasympathetic nervous system, which slows your heart rate and calms you down in that moment.
THE CLEAN YOU NEED AT A FRACTION OF THE COST.† *In a nationwide survey; among those with a preference; preference based on scent.
Rick Hanson, Ph.D., psychologist, senior fellow at the Greater Good Science Center at UC Berkeley, and author of Resilient
BEST CURE FOR CUTICLE-PICKING? GO!
Snip ragged pieces weekly, moisturize often, and use soap marked “gentle.”
per load vs. the leading detergent
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COURTESY OF SUBJEC T (2)
I assume my partner’s in danger when he misses my calls. How can I stop?
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WHO SEES YOU AS A PARTNER IN CARE? I DO.
DOCTORS OF OSTEOPATHIC MEDICINE A DO knows that the ďŹ rst step in treating the whole person is listening. Doctors of Osteopathic Medicine practice their distinct philosophy in every medical specialty. First and foremost, a DO considers the person within the patient.
Learn more at DoctorsThatDO.org
Adena Leder, DO Neurology
Cocoa Power More than 90 percent of American women say they have chocolate cravings, and nearly half claim their desire noticeably spikes in frequency and intensity just before their period begins. But hold on to your brownies! Per a new study in PLOS ONE, women born in the U.S. were twice as likely to report those cravings compared with immigrants. And the latter’s hankering grew as they became immersed in the culture. What the fudge is going on here?
PMS Cravings Are Learned “America is obsessed with healthy eating, and menstruation is considered one socially sanctioned excuse to ignore that ideal and indulge,” says psychologist and study author Julia Hormes, Ph.D., of the University at Albany, State University of New York. “High-fat, high-sugar chocolate is seen as an enticing taboo to break.”
But We Want Sweets for a Reason “Hormonal ﬂuctuations around your period can cause the stress hormone cortisol to spike and the feel-good neurotransmitter serotonin to plummet,” says nutritionist Leslie Bonci, R.D.N., of Pittsburgh. “Our bodies use carbs to make serotonin, so in this case, kale won’t cut it.” For a healthier ﬁx, try making a smoothie with Greek yogurt and cocoa powder or mixing popcorn with a few tablespoons of mini chocolate chips.
ST YLING: MIAKO K ATOH
PHOTOGR APH BY TED CAVANAUGH
Our first lady of fondant makes us melt.
SEXY & WITH FIT WEIGHTS! Youâ€™re about to discover the ULTIMATE GUIDE for transforming your body. BURN FAT FAST BOOST YOUR METABOLISM SCULPT LEAN MUSCLE
FEEL CONFIDENT, SEXY & STRONG!
Stand Tall(er)! It’s no coincidence that nearly half of us wear our totes on one side and three-quarters of us have had back pain. An easy remedy: “Spread out the load so more muscles can lift the weight,” says Steven George, Ph.D., a professor of orthopaedic surgery at Duke University. For a long-term ﬁx, try the workout on page 120, which will strengthen your shoulders so more weight feels like less. In the short term, these (cute!) bags can also bring relief.
Could Headaches Have an Upside? They impact women three times as often as men, but there’s a silver lining: They could be your body’s way of protecting and repairing your brain, new research suggests. Think of how your biceps ache post–arm day. You’re regenerating tissue after injury. A good thing! Here’s how that same chain reaction unfolds with a headbanger:
1 // Backpack Water, weights, beauty
1 // You drink alcohol, eat salty foods, are mentally
loot—gym bags bulk up fast. This backpack has cushy neoprene straps and a wide base that helps you bear some of the weight with your legs and glutes, taking it off of your top half. $115, sweatybetty.com
2 // This causes oxidative stress and nerve inﬂammation, so your brain releases chemicals to defend itself. 3 // Bring on the headache, nausea, dizziness, and light sensitivity. Ouch.
2 // Belt Bag The new fanny packs are sleek and swanky. Wear this one old-school style on your hips, or hip-ly slung across your body. Either way, your back, neck, and shoulders are spared. $80, herschel.com
4 // Brutal as it all feels, these symptoms are signs your body is battling oxidation that could lead to neurodegenerative disorders such as Alzheimer’s, says study author Jonathan Borkum, Ph.D., of Health Psych Maine in Waterville, Maine. If you get migraines, talk to your doctor. She can recommend OTC and prescription meds and refer you to a specialist if symptoms persist.
3 // Messenger Just one strap, but its diagonal design magically diffuses the burden across your entire torso. When we ﬁlled it with three books plus a bottle of wine and schlepped it home, it felt about half as heavy as a classic messenger loaded with the same swag. $64, ameribag.com for similar styles.
A New Preg Test 1
Make that the ﬁrst ﬂushable pregnancy test. It’s called Lia, and there are reasons women may want to keep their results private: nosy roommates or family members, complicated feelings about infertility, and abusive or coercive partners who want to control a female’s reproductive choices, says Ruth Glenn, president of the National Coalition Against Domestic Violence. That forces many women to do the tests at work, says Lia cofounder Bethany Edwards. In some cases, this can compromise their employment, even though that’s illegal. Lia mimics traditional tests in that it’s 99 percent accurate (per the FDA) and used in the same way; when it becomes available this spring, it’ll be priced similarly. The difference? It’s made of natural ﬁbers similar to toilet paper, and it’s biodegradable.
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CLOCK WISE FROM TOP: AL AMY; TRUNK ARCHIVE; COURTESY OF VENDOR (4)
overstimulated, or your hormones are ﬂuctuating.
No more waiting for water to boil
CAN YOU HACK IT?
Pasta—12 Minutes, Tops!
DECODE THE LABEL
Skip the big pot of H2O and cook your noodles in a skillet. Our test kitchen swears by this inﬁnitely adaptable recipe for busy weeknights. 5 cloves garlic, minced 2 Tbsp extra-virgin olive oil, plus more to drizzle 2 tsp kosher salt ½ tsp black pepper Greens (optional) Freshly grated Parmesan cheese for garnish
One-Pan Pasta In a large skillet, combine all ingredients except the optional greens and cheese and cook over medium heat. Once simmering, stir occasionally until pasta is al dente and liquid has been mostly absorbed. If you want to add greens, throw in some spinach or kale at this point and stir until wilted. Sprinkle with cheese if desired, drizzle with more olive oil, and serve. Makes 4 servings
This crew makes for one quirky fruit salad.
Which One’s the Real Fruit? Trick question. They’re all real! Any food with seeds is. Now have some fun cooking with them... Jackfruit // This Jamaican favorite can mimic meat, with a texture and mild ﬂavor that soaks up sauce. (Perfect to use in tacos.) Buy it preshredded and packed in brine. Just rinse and add your fave seasonings.
Dragon Fruit // Behind the hot-pink skin and polka-dot interior is a B vitamin–packed powerhouse that tastes like a cross between kiwi and pear. Stir the soft pulp into your oatmeal for a tart twist.
Squash // Keep the seeds. They’re loaded with bone-building calcium and energyboosting magnesium. Make carpaccio by peeling squash into strips and tossing with olive oil, pine nuts, shaved Parmesan, lemon, and fresh basil.
Apple // Sauté this classic with onions, butter, and cinnamon as an unexpected sweet and savory side dish. Or try mixing it into your grain bowl for a bit of sweetness with your kale and quinoa. Top with miso and sesame.
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Buddha’s Hand // The citrus fruit, which is almost entirely ﬂavor-packed peel, is a secret weapon for any recipe that calls for an abundance of zest, like chicken. Or if you’re making cocktails with twists, hold the lemons.
Bottom Line Look for labels without additives, and order cut-to-order slices when you can.
CLOCK WISE FROM TOP RIGHT: STOCKSY; GET T Y IMAGES; RYAN O. PHOTOGR APHY, ST YLING: ELIZABETH OSBORNE
12 oz regular or whole-wheat linguine or other pasta 4½ cups liquid (water, broth, milk, canned chopped tomatoes in juice) 1 small onion (and any other veggies you want to throw in), thinly sliced
Is your sandwich stuffed with questionable ingredients? Karen Ansel, R.D.N., of Long Island, New York, sizes up deli meat. All-Natural This meaningless term can be slapped on just about anything. Hormone-Free Hormones aren’t approved in the U.S. for pork or poultry, so this is relevant only for beef. Organic Raised without hormones, antibiotics, or chemicals, it’s a win-win. Dextrose Sugar. Check that your brand isn’t sneaking in extra grams. Sodium Phosphate Used to help the slices retain water so they won’t dry out, this additive can cause bloating. Skip. Uncured This means it has no artiﬁcial nitrites (compounds that have been linked to cancer), but it may still have natural ones from salt.
6G OF SUGAR OR LESS PER SERVING IN SILK UNSWEETENED A LM O ND M I L K , S I L K O R I G INAL S OY MILK, SILK UNSWEETENED COCONUTMILK, A ND SI LK U N S W E E T E N E D CAS HE WMILK. Â©2018 WHITEWAVE SERVICES, INC.
Is your phone getting too much FaceTime?
Makeup brands have been busily adding more shades to their foundation ranges—but tricky medium skin tones are still often overlooked. “They have both pink and yellow undertones, so their depth is complex,” says NYC makeup artist Vincent Oquendo. Enter brands showing extra love (ﬁnally!) for in-between hues.
1 // The yellow pigments in EX1 Invisiwear Foundation ($17, lookfantastic.com) mimic the naturally warm hues in medium skin—whereas traditional foundations often veer too pink.
2 // Rich and nutty, M.A.C Padma lipstick in Nude Fudge ($18, maccosmetics.com) is a legit neutral for tawny complexions, with natural lip colors deeper than typical beiges.
3 // Stellar Brilliant Primer ($35, sephora.com) has a slight peachy tint that counteracts sallowness (the bane of middle-of-the-spectrum hues), illuminating your skin.
LET’S TALK ABOUT…
Your Phone and Your Skin A weird rash randomly appeared on my cheek. What’s the deal? Metals (nickel, cobalt) in your phone can cause an allergic reaction, says NYC dermatologist Nava Greenﬁeld, M.D. But as ﬂip phones have gone extinct, another likely culprit is the rubber of your phone case, she says. Protect the rash from further irritation with a calming moisturizer, like CeraVe AM Facial Moisturizing Lotion ($19, at drugstores), and remove the case to prevent another reaction. Did my phone cause this pimple too? Could be. “Holding your phone against your face can worsen acne by blocking the pores,” says NYC dermatologist Joshua Zeichner, M.D. Clean your phone with a diluted alcohol mixture weekly and wash your face at night with a salicylic acid acne cleanser to prevent clogs. Try Neutrogena Deep Clean Purifying Cleanser/Mask ($9, at drugstores). Any other issues it could cause? Hyperpigmentation, or dark spots. “Visible light and infrared energy from your phone may cause skin darkening by creating free radicals,” says Zeichner. Apply an antioxidant serum daily, like Your Good Skin Balancing Skin Concentrate ($20, walgreens.com), to shield skin from those destructive ions. Another smart idea: Invest in a pair of headphones with a mic attachment.
Coconut Grows Up The tropical fruit is leaving the beach to star in sophisticated spring scents. Coconut warms magnolia in Dolce & Gabbana Dolce Garden ($118, macys .com), softens the lotus in Aerin Hibiscus Palm ($120, aerin.com), and brightens vanilla in Paciﬁca Hardcore Happy Aromapower Perfume Oil ($14, ulta.com). One study found that its smell may blunt your stress response, helping you stay cool whether you’re nailing a work presentation or just watching Black Mirror.
Fragrances that will make you go ahhhh
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CLOCK WISE FROM TOP LEFT: BAUER SYNDICATION/ TRUNK ARCHIVE; CL AIRE BENOIST/ THE LICENSING PROJEC T; TED CAVANAUGH, ST YLING: MIAKO K ATOH; RYAN O. PHOTOGR APHY (BLOBS AND SMEARS)
This was a tough one to crack.
1 / Cut two strips: one ﬁve inches, the other long enough to span from the outer edge of your foot to a few inches below your inner knee. 2 / Keeping your foot ﬂat, place the long tape on the outside of it (an inch or two in front of the ankle bone), around your sole, and up the inside of your shin, with enough stretch to prevent wrinkling. 3 / Apply the short strip horizontally (no stretch) where you hurt most, forming a lowercase t.
YOLKS: A Fit Girl’s Friend or Foe? First // In the ’70s, researchers linked excess cholesterol to higher chances of heart disease. Experts said to avoid egg yolks, high in cholesterol, and eat just whites for low-fat, low-risk protein. Some athletes knew better.… Stallone’s Rocky drank raw, whole eggs during his training. (Ew.)
Then // By the ’90s, scientists found no connection between yolks and heart attack or stroke. But new bad-mouthing ensued: inﬂammation. The ﬁnal word is TBD, but one review suggests yolks may cut inﬂammation for some—key for gymgoers, as exercise also produces the I word.
Now // A new study reveals that when people consumed 18 grams of protein from (three) whole eggs post-workout instead of the same amount from just whites (of six eggs), they saw a 40 percent increase in their muscles’ ability to grow (called muscle protein synthesis).
The Takeaway // Looking to lose weight, tone up, or make strength gains? Keep yolks in your diet (plus other misunderstood foods—check out “Rethinking Fat” on page 132!). Eating eggs in their natural, whole-food state may help your body utilize their protein better, as yolks are ﬂush with fatty acids, vitamins, and minerals that aid absorption. Most beneﬁts top out at three eggs per day. Sources: Catherine J. Andersen, Ph.D., assistant professor of biology at Fairﬁeld University in Fairﬁeld, Connecticut; Stephen van Vliet, postdoctoral research associate at Washington University School of Medicine in St. Louis
Looking fresh, feeling fresher.
Our Fave Ways to Flex… A better sweat session? A better sleep? A better life? Stretching gives you all three. Before a Workout
After a Workout
On the Regular
Dynamic stretches that move your muscles through their full range of motion amp up coordination and oxygen flow for more powerful contractions. The result: better performance, fewer injuries. Try arm circles before upperbody work, leg swings before lower-body activity.
Experts say holding a pose (called static stretching) can calm your mind and heart rate for a proper cooldown, plus relax tight muscles, at least temporarily. (Research hasn’t proved that it reduces soreness post–sweat session.) Focus on fatigued areas, like quads or calves.
Six or more weeks of stretching can make your arteries less stiff (better for your heart), drop blood pressure, and improve vasodilation (ups oxygen flow), a 2017 review found. Opt for three-plus days a week. A few minutes in wideleg child’s pose does the job.
Source: Nicholas Kruse, Ph.D., postdoctoral research fellow at the University of Iowa in Iowa City
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CLOCK WISE FROM LEFT: TED CAVANAUGH, ST YLING: MIAKO K ATOH, NEW BAL ANCE SNEAKER; GET T Y IMAGES (2); ERIK UMPHERY/ THELICENSINGPROJEC T.COM
Kinesiology tape, the colorful strips you see splashed across runners’ bare legs, isn’t just a fun accessory. The sticky stuff signiﬁcantly reduces pain from shin splints, one of the most common overuse injuries, per new research. “By touching the spot, your brain receives signals that distract it from the ache—the same reason we subconsciously rub our elbow after we’ve banged it,” says physical therapist C. Shante Coﬁeld, a certiﬁed strength and conditioning specialist in L.A. Those signals also improve communication between your brain and that area, promoting a better movement pattern. Follow Coﬁeld’s steps for perfect placement.
discuss The Rise of Digital Therapy
Texting it out can help quell negative thoughts.
There is one mental health professional per 200,000 people who need help. Apps are ﬁlling the gap: Happy and Talkspace connect you with live humans who listen.* Woebot is a new, free, privacy-protected iOS app featuring a cartoon digital therapist robot. We tested it for a few weeks.
Woebot greets you (“Yo”), then asks how you’re doing. It gives reinforcement (like dancing robot GIFs), then texts for more in-depth intel of what’s on your mind. The whole exchange takes 10 minutes. You can stop and reengage it whenever you feel like it.
It relies heavily on cognitive behavioral therapy (CBT). CBT is a research-backed technique that helps you break out of recurring negative thought patterns. For example, the app might ask you to text it about things that made your day hard. Then it uses upbeat quizzes peppered with videos to teach you to identify “automatic thoughts” that could be contributing to your struggles.
Are You Face-Blind? 1
5 Are these mugs familiar or similar?
Imagine seeing your partner’s face for the ﬁrst time each morning because you didn’t recognize him or her. That’s what it’s like for the one in 50 people who are on the spectrum of face blindness, which is caused by irregularities in the areas of our brains that process and differentiate visual data, says psychologist Brad Duchaine, Ph.D., of Dartmouth College. Those with the disorder have trouble identifying family members and coworkers, which can cause confusion and embarrassment. See how many of these popular celebrities you can recognize without context. If you miss most, it may be time to see a specialist who can help you learn coping mechanisms to recognize people using other distinguishing characteristics to avoid humiliating mix-ups IRL.
Answers: 1. Emma Stone. 2. Chrissy Teigen. 3. Rihanna. 4. Natalie Portman. 5. Oprah.
It won’t replace a real therapist. It won’t replace a human therapist. Though these apps can be as effective, they’re not meant to be a substitute for traditional therapy. If you text that you’re in trouble, they’ll call for help. *Happy (40¢/min, iOS); Talkspace (from $32/week, iOS and Android)
Like Mother, Like Child Anxiety can ping from parent to child and back like a pinball. Children’s books designed to help stop that momentum are trending—No Biggy!, by WH contributor Elycia Rubin, is one of our favorites. Here are a few more ways families can help break the cycle of shared household stress. 1 // The Stressor You both have anxiety about work and school. The Remedy Pick a speciﬁc time each day to deal with worries as a multigenerational team. Discuss your concerns in that 30-minute window only.
2 // The Stressor One of you breaks something. The Remedy Deal with temporary problems quickly as they arise, then let them go and move on to a pleasurable or distracting shared activity, like reading together or playing a game.
3 // The Stressor An argument before bed turns into a big ﬁght. The Remedy Hug it out. Ask for forgiveness. Kids are better at this, but we can beneﬁt just as much from requesting kindness when we need it.
Source: Child psychiatrist Jesse Costales, M.D., of Seattle Children’s Hospital
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CLOCK WISE FROM TOP LEFT: OFFSET BY SHUT TERSTOCK; GET T Y IMAGES (2); AL AMY; SHUT TERSTOCK; GET T Y IMAGES (2)
It feels like texting with a friend.
ST YLING: GABRIELLE PORCARO, HAIR AND MAKEUP: BRET T JACKSON FOR NARS BEAUT Y/SAR AH L AIRD
A crisp button-down turns all that slinky silk into a work staple. Silk Laundry dress, $135, silklaundry .com.au; Lacoste Live top, $115, lacoste.com
The Art of Layering One dress, endless possibilities. Make a simple slip look chic and modern at the office, on the weekend, and for everything in between. PH OTO G R A PH S BY B E N R IT TE R
Fa s h i o n
With a little cover-up, your slip is still a dress—it’s just a way more interesting dress.
1. SHEER KNIT DRESS When two dresses become one: The blue topper makes the shiny slip more casual, especially with mules.
2. DENIM SKIRT Tuck it in and blouse it out like a tank. Or let it peek out at the bottom for an unexpected look. Either way, sneaks make it even cuter. Levi’s skirt, $98, levi.com; Superga sneakers, $89, superga-usa.com
3. CROPPED CAMI The boho shirt and frilly slides add femininity. Canal + Bowery tank, $225, canalandbowery.com; Dolce Vita sandals, $120, dolcevita.com
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RYAN OLSZEWSKI (STILLS), ST YLING: ELIZABETH OSBORNE
Helfrich LA dress, $275, helfrichla.com; Kenneth Cole sandals, $99, kennethcole.com; Marli and Lenny earrings, $80, marliandlenny.com; Soko Jewelry bracelet, $124, shopsoko.com
Fa s h i o n
3 More Options! 2
The same layering tricks apply to these pretty slips.
DOT PRINT Vince Camuto, $119, vince camuto.com
Under It Grab the pieces you live in. Repurpose as base layers.
1. JEANS Pair with skinnies, heeled sandals, and a sleeveless blazer to look effortlessly cool. Armani Exchange vest, $170, armaniexchange.com; Evidnt jeans, $67, lulus.com; Report shoes, $50, reportshoes.com; Sarah Chloe earrings, $148, sarahchloe.com
2. SPORTS BRA Pick a full-coverage, graphic one for a sporty feel; the heels keep it classy.
ASYMMETRICAL HEM Banana Republic, $128, banana republic.com
P.E Nation sports bra, $120, pe-nation.com; Who What Wear heels, $38, target.com
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FROM LEFT: RYAN OLSZEWSKI (3), ST YLING: ELIZABETH OSBORNE; COURTESY OF VINCE CAMUTO; COURTESY OF BANANA REPUBLIC
Entourage Clothing, $40, entourage clothing.com
What makes you feel beautiful
Whatever your style, whatever the occasion, our specially trained, impartial beauty consultants are here to help! They make shopping for beauty stress-free to ensure you bring home a look you love. Because we know when you feel beautiful, you look beautiful too. Talk to our beauty consultants in select stores today.
Perfect Pairs Unexpected skin treatment? Books. Studies show that reading soothes stress, a complexion aggravator. Add a face mask and you’ve got a time-out with benefits.
1/ I read… You Think It, I’ll Say It, by Curtis Sittenfeld Her ﬁctional musings on modern life are ideal before bed—you can pack in one short story before snoozing. No cliff-hanger! I masked… Kiehl’s Firming Overnight Mask ($54, kiehls.com) This smoothing ginger leaf–spiked balm is meant to stay on till morning; doze right off after a chapter, no rinsing.
BY S T E P H A N I E H U S Z A R
3/ I read… Feel Free, by Zadie Smith Covering timely topics in politics and culture, Smith provokes in the most positive sense of the word, begging the reader to further ponder after each essay.
2/ I read… The Female Persuasion, by Meg Wolitzer A college student navigating very complex relationships searches for a sense of purpose and a well-lit path to follow.
I masked… Alba Botanica Hawaiian Detox Warming Mud Mask ($13, albabotanica.com) Smith gets a few things off her chest through words; this mask gets a few clogged pores off your face through clay.
4/ I read… Tangerine, by Christine Mangan A woman unexpectedly encounters an old friend upon arriving in Tangier, Morocco, in this thriller; prepare for lush landscapes and lots of edge-of-yourseat suspense.
I masked… Boscia Luminizing Pink Mask ($34, boscia.com) Leave this fuchsia number on for 30 minutes before peeling to reveal skin that’s as bright as our protagonist’s future.
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I masked… L’Oréal Paris Pure-Clay Clarify & Smooth Mask ($13, at drugstores) The Moroccan clay in this gentle resurfacer transports you right into the book’s setting.
RYAN O. PHOTOGR APHY, ST YLING: ELIZABETH OSBORNE
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SEE THE CAT SHE WAS BORN TO BE
TE BATES (@TE.BATES), NIKE APPAREL AND SNEAKERS THROUGHOUT
Know Your Strength You’ve probably dabbled with lifting weights, or even do it regularly. But whether dumbbells are a faint acquaintance or your best bud, there’s something to learn. So we joined forces with our 2017 Next Fitness Star, Betina Gozo, to create The Woman’s Guide to Strength Training. The plan is full of wisdom, workouts, and warmth, to take your weight-room game up a notch. Consider this your exclusive primer. BY M A R I S S A G A I N S B U R G
Your 1 Set Starting Point It only takes two weeks to improve your strength, even if visible changes can be a bit slower to show (three to six weeks). Knowing your baseline before you begin allows you to measure real gains and spot success early, helping you stay on track when motivation dips, says Betina. On day one, write down how many reps you can perform for one minute each of pushups, prisoner squats (hands behind your head), and inverted rows (pulling yourself up to a bar or suspension straps). Retest and record every four weeks.
the 2 Embrace Warmup “I’m obsessed with the mental clarity you get from focusing on a physical challenge.”
Go from Newbie to Know-It-All 3 Mind the Mirrors Avoid watching your reﬂection unless you’re directly facing it—craning your neck to check your form only compromises it. Instead, ask a trainer for a glance-over, and try to focus on how any corrections feel (core tight, back ﬂat, shoulders relaxed, etc.). At home? Record a video on your phone—you can assess your technique between sets or show it to a ﬁt friend or trainer to get feedback afterward.
“Nothing gives you the energy and optimism for life like rocking a strength plan.”
4 Keep It Simple For the ﬁrst month, your goal is to create a solid foundation— one without injury or imbalances—that you can build on. To do that, stick to basics. With lower- and total-body exercises, remove combinations (say, a dumbbell lunge rather than a dumbbell lunge to press) and variations (a plank instead of a plank with leg raise). For upper-body moves, try targeting one arm at a time, which helps reveal disparities between sides and reduces the use of momentum to power the action.
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The Woman’s Guide to Strength Training is loaded with Betina’s expert tips and complete workouts (for an entire three-month program) to help you lift with conﬁdence. (And then enjoy the results!) From how to grip to how to improvise with minimal equipment, you’ll ﬁnd all the answers you could ever want. Scoop it up at WomensHealth Mag.com/Strength Training, in print or digital form.
FROM LEFT: COURTESY OF SUBJEC T (3); TE BATES (@TE.BATES); RYAN OLSZEWSKI
No matter how little time you have, always take at least two minutes to wake your sleepy muscles. Devote the ﬁrst minute to a mobility exercise, which increases your range of motion in key joints you’ll use during your workout (like your shoulders and hips—try shoulder rolls and pulsing squats, respectively). Spend the next 60 seconds on an activation drill, like slow mountain climbers or bridges, to prime your muscles for the actions ahead.
Two-Move Toning Rush 5 Don’t Your Reps Moving slowly and with control maxes your muscles’ time under tension, meaning they spend a greater part of your routine ﬁghting resistance. Most workouts should be at a 2-1-1 tempo: Take two seconds to do the ﬁrst part of an exercise (e.g., lowering into a lunge), one second to pause, then one second to perform the second part (returning to stand). Once a week, try a 4-1-1 tempo to break through plateaus.
Ready, set, done! Betina’s quick duo will get you primed for head-to-toe hotness. Do three sets of each; rest as needed. b
1/ Half-Kneeling Wood Chop Kneel on your left knee and hold a dumbbell by your left outer thigh (a). Shift your hips forward as you twist your torso to drive the weight up and to the right (b). That’s one rep; do 10 on each side.
6 Memorize the Moves There are seven movement patterns to know. Push involves moving weight away from you and strengthens your chest, shoulders, and triceps. Pull brings weight toward you and hits your back, biceps, and shoulders. Squat and lunge are kneedominant exercises that mainly target your quads and calves, while hinge moves are hip-dominant and work your glutes and hamstrings. Carry (walking with a heavy object) and rotate (twisting your torso) strengthen your core. Every circuit should include the ﬁrst ﬁve, but the best ones touch all seven.
“This move strengthens your core, hips, and upper body, because your legs can’t compensate for any weaknesses. Keep your abs tight and start with at least 10 pounds.”
2/ Squat to Overhead Press Stand with your feet shoulder-width apart and hold a dumbbell at each shoulder, elbows pointing down (a). Bend your knees and push your hips down and back to lower your body as far as you can (b). Push through your heels to stand while pressing the weights overhead until your arms are straight (c). That’s one rep; do 10.
Up Your 7 Size Soreness
How you feel after your sessions should vary. On a scale of 1 to 5 (5 being can-hardly-walk sore), week one might leave you feeling like a 4 or worse. But by week two, you may ﬁnd yourself closer to a 2 (mild stiffness). Don’t fear: That doesn’t mean you aren’t working hard or progressing; your body is simply adjusting. Aim for a 3 at least once a week to ensure your muscles are properly challenged. Hit a 4? Take the next day off to recover.
b “You’ll ﬁre your biggest muscle groups at once and get your heart rate up, so you burn more calories. Squeeze your booty and use the power from your squat to drive the weights up.”
Ready for Heavy? Give yourself eight weeks of regular lifting before you pick up heftier loads (ones you can work with for only six to eight reps). By then, your muscles know the movement patterns and are equipped to handle serious weight. The payoff: The signiﬁcant challenge on your body surges production of growth and fat-burning hormones, helping you get lean and sculpted fast. Push yourself—the last two reps should feel extra tough.
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The Medal Goes to…
How My Fitness Routine Evolved
Dorothy Beal, the Insta-famous running coach (@MilePosts), 34-time marathoner, founder of fashion brand I Run This Body—and mom of three active kiddos (two boys and a girl). She shares her best tips for finishing strong, no matter a course’s ups and downs.
1 2 “Acai bowls—ﬁlling, nutritious, and OMG delicious.”
Before three kids: “I was a total cardio bunny; I’d spend hours running outside. No matter how busy I thought I was—I laugh at that now!—I always found time and energy for a run.” After three kids: “I still run at least ﬁve days a week, but I strength train too, usually twice a week. It helps me keep up with my kids and bounce back faster after marathons. My workouts are much more focused now because I have such limited time to get them done. I have to prioritize quality, not quantity.”
1/ Create healthy eating habits. “We don’t call anything ‘junk’ or ‘a treat’ in our home. Instead, we talk to our children about whether a certain food will make them a better athlete or more tired during their games. Once they understand how what they eat affects them, they make better choices.” Try it: Teach ingredients and their impact so your kids can ID healthy options (say, nuts over chips). “Your life becomes less hectic when they eat well on their own.”
2/ Let go of numbers. “As a runner, it’s easy to obsess over pace, mileage, weight. Same with social media, when you track likes. I realized my hang-up was thwarting my happiness and goals, so I stopped caring on both fronts. I don’t want my littles deﬁning themselves by such trivial things.” Try it: Fixating on a number? Remember that stress is taking you further from reaching your fullest potential. Focus on how you feel, not how you rank, after any event.
3/ Prioritize activity on the road. “My sister and I went for a run shortly after I landed in Chicago for her wedding. I like to start any trip with a run—it helps me feel fresher and calmer, and it sets the tone for the rest of the week.” Try it: A long walk or hike is a great way to explore a new area, plus shake off nerves and jet lag. Vacaying with the kiddos? Plan excursions early in the day. “Sometimes you have to deplete their energy to save your own!”
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4/ Be ﬂexible with your workouts. “My kids often interrupt when I do home workouts. My ﬁrst reaction is ‘Go upstairs and let me ﬁnish!’ But being a mom means not judging what you’re doing against what you planned to do. So I let them join, even if I have to tone it down.” Try it: Don’t beat yourself up if your workout gets off track (distracted? rushed? not into it?). Pick the next best thing, like a brisk walk or streamed yoga sesh. “You’ll feel better by doing something.”
COURTESY OF SUBJEC T
ÂŠ2018 Pepperidge Farm, Incorporated.
1. Broad Jump Stand with your feet hip-width apart; push your hips back and bend your knees, lowering your chest to bring your arms straight behind you (a). Swing your arms overhead and extend your hips to leap forward (b), landing with your knees bent, arms in front of you (c). That’s one rep; do ﬁve.
MIN U WORTE KOU T
Perk Up Your Butt
2A. Single-Leg Romanian Deadlift Holding a 10-pound (or heavier) dumbbell in your right hand, stand on your left leg, knee slightly bent, right foot raised two inches (a). Bending at your hips, lower your torso and lift your right leg until your body forms a T, the weight under your shoulder (b). Return to start. That’s one rep; do 10. Repeat on the other side.
What It Is A circuit that targets the often-forgotten but oh-soimportant muscles on the back of your thighs (a.k.a. your hamstrings), created by certiﬁed strength and conditioning specialist Mike Robertson, president of Robertson Training Systems and co-owner of Indianapolis Fitness and Sports Training in Indianapolis
What To Do Do three sets of the ﬁrst move, resting 60 seconds in between sets. Complete 2A and 2B as a superset: Perform each as instructed without resting in between, rest up to 60 seconds, and repeat for three total sets. Complete the last move the same as the ﬁrst.
2B. Stability Ball Leg Curl Lie faceup with your calves and heels on a stability ball (a). In one motion, raise your hips so your body forms a straight line from shoulders to knees, then pull your heels toward you until your knees are bent 90 degrees (b). Slowly reverse to return to start. That’s one rep; do 10.
P H OTO G R A P H S BY BETH BISCHOFF
“I like to work out right before dinner in order to transition from a stressful day to a relaxing evening—it’s the perfect way to clear my mind,” says reader Erin Brownell, 37, a yoga instructor in Delmar, New York, pictured here. Follow her #IAmFit story at WomensHealthMag .com.
3. Dumbbell Swing Grip one end of a 10-pound (or heavier) dumbbell in both hands and stand with your feet slightly wider than your shoulders. Push your hips back, knees slightly bent, and lower your chest to bring the weight between your legs (a). Push your hips forward to stand as you swing the weight to chest level (b). Return to start. That’s one rep; do 20.
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ST YLING: ANDREA ZENDEJAS . HAIR AND MAKEUP: K ARL A HIRK ALER . NEW BAL ANCE SPORTS BR A , ASIC S SNEAKERS, ST YLIST’S OWN LEGGINGS
How It Works Strong hammies lift your tush, power your cardio, and help prevent knee and low-back pain. While any exercise that trains them naturally recruits your glutes, the opposite can’t be said. To fully activate those muscles, you need to zero in on two movement patterns: hip extension (think deadlifts) and knee ﬂexion (like leg curls).
Switch to GEICO and save money for the things you love. Maybe it’s the gym membership you keep. Or the ingredients for the diet you maintain. Fitness is what you love – and it doesn’t come cheap. So switch to GEICO, because you could save 15% or more on car insurance. And that would help make the things you love that much easier to get.
Auto • Home • Rent • Cycle • Boat geico.com | 1-800-947-AUTO (2886) | local office Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Homeowners and renters coverages are written through non-afﬁliated insurance companies and are secured through the GEICO Insurance Agency, Inc. Boat and PWC coverages are underwritten by GEICO Marine Insurance Company. Motorcycle and ATV coverages are underwritten by GEICO Indemnity Company. Motorcycle insurance is not available in all states. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. © 2017 GEICO
Weird Allergy Triggers Welcome to the season of sniffles and sneezing! Even if you hibernate on high-pollen days, sneaky allergy amplifiers—like wine and indoor blooms—can worsen these springtime symptoms. Relief, coming right up! BY JA M I E H E R G E N R A D E R
P H OTO G R A P H S BY T E D C AVA N AU G H
A glass of red may help you unwind, but it can also cause the ’choos.
1 // Booze
5 // Beds
Alcohol widens blood vessels, allowing a ﬂow of blood that further clogs congested sinuses. It also increases inﬂammation (your immune system’s response to harmful invaders), which is already ratcheted up from battling pollen. Red wine and beer are the worst culprits because they’re high in histamines, a chemical that can trigger a runny nose or sneezing. The ﬁx Stick to lower-histamine liquors like vodka and gin, and if you’re sneezy, limit your intake to one drink.
Along with daytime pollen, allergyprovoking dust (and if you sleep with a pet, dander) also gets trapped in your sheets. The ﬁx Leave the bed unmade. Really— one controversial study suggests that pulling up the covers each morning traps those irritants in there, so being a little lazy could limit the number of dust mites (they thrive in humid conditions). Other methods to ensure sneeze-free sleep: Ditch shoes at the front door to keep pollen out of the bedroom, wash sheets once a week in 120-degree water to kill dust mites, and use hypoallergenic bedding to reduce exposure to allergens.
Noshing certain fruits and veggies can worsen existing hay fever symptoms or add to your suffering by causing an itchy mouth or scratchy throat. People sensitive to grass can react to celery, peaches, and tomatoes; those who snuffle around ragweed are often set off by melons, bananas, and zucchini. Bothered by birch? (It’s one of the most common sneezeinducing trees, according to the Allergy Foundation of America.) Cherries and carrots may make your tongue tingle. These are all examples of oral allergy syndrome, which happens because your immune system can’t distinguish between similar proteins in the produce and pollen. The reaction is usually mild, ends within a few minutes of eating the offending food, and rarely leads to difficulty in breathing. The ﬁx The proteins are most concentrated in fruit and vegetable skins and break down in heat, so peel produce or cook it until it begins to soften.
OTC sprays, such as oxymetazoline, can help you breathe better by shrinking swollen blood vessels in your nasal passages. But if you spritz them for more than three days in a row, they can cause a rebound effect: The vessels that have been compressed will swell, making you—ugh— even more congested. The ﬁx Use an antihistamine (like diphenhydramine or cetirizine) to relieve stuffy, puffy symptoms, along with a steroid nasal spray (such as ﬂuticasone or budesonide) to target inﬂammation at the source. Still plugged up? See an allergist to discuss prescription meds.
4 // Showers Morning ones, that is. Tiny pollen particles glom on to your skin and hair throughout the day (especially if you use sticky hair products like gels or sprays). By bedtime, you’re surrounded by head-to-toe irritants that can cause you to sniffle more than sleep. The ﬁx If switching from a.m. showers to nighttime ones doesn’t mesh with your routine, add a quick evening rinse to de-pollinate. And on high-pollen days, ditch or limit hair products or throw on a hat.
The Best Defense? A good offense. To prep your body to ﬁght off symptoms faster and more effectively, experts recommend starting allergy medication (OTC or Rx) two weeks before you expect seasonal misery to kick in. Since the sneezing season typically begins around late March, that means swallowing meds right about…now.
6 // Contact Lenses A full three-quarters of contacts wearers complain of allergen-related irritation. It makes sense—lenses are a magnet for clingy pollen particles, which can get trapped against your eye. The ﬁx Glasses create a physical barrier between pollen and your eyes, but if you’d rather wear contacts, make sure to clean weekly or monthly lenses thoroughly. Even better: Switch to dailies and throw on some sunnies whenever you head outside.
7 // Houseplants Around 78 percent of hay fever sufferers are allergic to at least one common houseplant (ﬁcus, ivy, and yucca are most likely to irritate). Bouquets of high-pollen ﬂowers, such as sunﬂowers or daisies, can also mess with sinuses. The ﬁx Prettify your space with trendy (and pollen-free!) succulents or low-pollen blooms such as roses or tulips. Q Sources: Clifford Bassett, M.D., New York City allergist and immunologist; Purvi Parikh, M.D., allergist and immunologist with the nonproﬁt Allergy & Asthma Network
Daisies: so pretty, but packed with pollen.
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2 // Produce
3 // Decongestants
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Is Your Drinking Water Safe? As many as 63 million Americans may be consuming dangerous H20. WH reveals what could be lingering in your faucet, how it got there, and what to do about it. BY L AU R A B E I L
CAVAN IMAGES/OFFSET BY SHUT TERSTOCK
ater. It hydrates you, powers you through workouts, and makes up 65 percent of your body. But lately, you may have some concerns. Last year, chemical sludge from a shoe manufacturer was found in the tap water of Plainﬁeld Township, Michigan. The area lies about 120 miles from Flint, where, in 2015, dangerous levels of lead were found in the city’s drinking supply. Experts soon linked the tainted water to local outbreaks
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of Legionnaires’ disease (a severe form of pneumonia). More than a dozen people died, fertility rates plummeted, and the toll on countless children’s future health might not be known for a generation. Michigan isn’t the only state with water worries. The Natural Resources Defense Council (NRDC), a nonproﬁt environmental advocacy group, found that in 2015 (the most recent year available), one-quarter of Americans drank water from systems that violated rules set by the Safe Drinking Water Act. (And that doesn’t include the more than 13 million private well systems exempt from federal safety requirements.) Scores more municipalities operate on leaky, lead-laden infrastructure. At least 6 million city water pipes in the U.S. are made of the metal, which is so dangerous there is no acceptable safe level, and many local governments have thin budgets for replacement, says Erik Olson, director of health and food at the NRDC. It’s not just bad plumbing that could be junking up your faucet’s ﬂow. Some lakes, rivers, and groundwater are polluted by worrisome levels of natural compounds like arsenic, human-made chemicals, and agricultural runoff such as animal waste, fertilizers, and pesticides. The treatment plants designed to remove contaminants don’t always operate up to par (most use century-old technology). Sometimes residents aren’t immediately told when issues are found. The Trump administration has vowed to replace municipal pipes to combat lead levels but also plans to repeal the Waters of the United States rule, which deﬁnes which U.S. waterways are protected under federal law. Environmentalists say this move could strip protections from some drinking water sources. But you’re far from powerless. And the ﬁrst way to take action is to know what’s at stake.
Water, Water Everywhere …but not all drops are okay to drink. A snapshot of recent problems across the country, by the numbers.
77 15 18 33 11
million Americans lived in places where the water systems were in violation of safety regulations in 2015.
million Americans’ drinking water is contaminated with PFCs, a toxic chemical used to make nonstick cookware linked to thyroid disease and cancer, per a 2017 study.
million Americans obtained drinking water from systems with lead violations in 2015.
states’ drinking water was found in 2016 to contain unsafe levels of PFASs, a class of industrial chemicals linked to cancer, hormone disruptions, and high cholesterol.
dollars per person were spent by the federal government on water pipes, pumps, and plants in 2011. In 1977, it was $76 per person.
You Might Get Sick
CHRISTIAN KET TIGER / TRUNK ARCHIVE
Microbes caused more than 40 illness outbreaks in 2013 and 2014. Two troubling bugs: Legionella, which can cause Legionnaires’ disease, and Cryptosporidium, a parasite that can withstand chlorine. In Baker City, Oregon, almost 3,000 people came down with severe diarrhea and vomiting after Cryptosporidium, presumably cast off by cattle grazing near the watershed, contaminated their water supply in 2013. Most vulnerable are the 44 million people outside city limits who rely on private wells, which may not have the beneﬁt of germ-killing treatments.
Your Heart Could Falter Long-term ingestion of arsenic—which has been found at unsafe levels in groundwater across the country—can
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lead to ticker trouble. People exposed to the highest levels of the compound in their water have a 65 percent higher risk for fatal cardiovascular disease. Lead and cadmium (from pipes and metal reﬁneries) may also raise your risk. People with well water should be most vigilant, since their H20 isn’t subject to federal regulation and treatment, says Ana Navas-Acien, M.D., Ph.D., of Columbia University Mailman School of Public Health.
Your Pregnancy May Be Affected
Your Bones May Weaken Lead is absorbed by your skeleton, and in animal studies, exposure to the metal caused bones to prematurely age and become brittle. Other research found that people with higher exposure to lead, along with cadmium and aluminum, naturally occurring metals in the soil, had higher rates of hip fracture. Bone density tests can indicate if you’re at risk.
You Could Be More Likely to Develop Cancer One study found that exposure to arsenic, even within currently allowable levels, may raise the risk for kidney cancer by 14 percent and for bladder cancer by 18 percent, on average. Also of concern: trihalomethanes, chemicals formed when chlorine reacts with organic material in water, which have been tied to bladder and colon cancer.
SIP SAFELY Protect yourself by taking these steps.
1 //Read Your Water Reports Plug your zip code into the Environmental Working Group’s Tap Water Database (ewg .org) or request a report from your local water utility. Flummoxed by all those chemical names? Want to know what’s being done to correct violations? Ask your provider. They’re usually happy to explain, says Mark H. Weir, Ph.D., an assistant professor of environmental health sciences at The Ohio State University in Columbus.
2 //Know Your City’s Pipes Especially those that serve your house. Your city water department can tell you whether you have lead service lines, but if your home was built in the late ’80s or after, the chances you have them are relatively low, says Weir.
If you have lead pipes, run water for at least 30 seconds (or until it’s cold) before drinking it. 3 //Limit Lead If you do have lead pipes, run water for at least 30 seconds (or until it’s cold) before drinking it to ﬂush out liquid that’s been sitting in them (doing so can reduce lead levels in water by 90 percent); drink and cook only with cold H20 (the metal dissolves more easily in hot water); clean your faucet’s ﬁlter screen every few months; and…
4 //Filter, Filter, Filter Look for a unit that gets rid of the speciﬁc
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contaminants found in your area, and change the ﬁlter according to the manufacturer’s recommendations. Expensive ﬁltration systems will sift out everything, Olson says, but may not be necessary if your water has only one or two chemicals of concern.
5 //Test Your H2O You can buy at-home kits at hardware stores, but the most reliable results come from state-certiﬁed labs (ﬁnd one at epa .gov/safewater), which charge around $100. If you drink from a private well, have your water analyzed once a year—sooner if you have experienced a ﬂood or if your water looks, smells, or tastes different.
6 //Buy the Best Bottled According to an NRDC report, about 25 percent of bottled water is actually tap water, which may or may not receive further treatment. A seal from NSF International signals the product has been independently tested and certiﬁed for quality.
7 //Call on Congress “A lack of funding means the Environmental Protection Agency has very limited means to research what the emerging contaminants are, how to address them, and how they impact public health,” says Weir. Urge your state representatives to support HR 1068, a bill that would mandate stricter standards on contaminants and provide grants for updating aging service lines.
8 //…and Local Leaders Too Attend public budget meetings and ask your city reps to include water systems in any new infrastructure funding. Q
FROM LEFT: SHUT TERSTOCK; TRUNK ARCHIVE
Nitrate, primarily from fertilizer and animal waste, is the most commonly detected contaminant in water, says Leslie Stayner, Ph.D., of the University of Illinois School of Public Health in Chicago. Chronic exposure, even at allowable levels, may increase the risk for preterm births, low birth weight, birth defects, and childhood cancer (experts are still determining to what degree).
The Kindness Rocks Project (thekindness rocksproject .com) encourages people to write uplifting messages on stones and leave them for others to ﬁnd. Use ours as inspiration, then craft your own.
BY JA M I E H E R G E N R A D E R
You give, you get! Spending money on others can improve cardiovascular function, a study in Health Psychology found. Participants were given $40 per week for three weeks and told to invest it on either themselves or others. Those in the latter group showed a decrease in blood pressure. Authors suspect their generosity led to heightened feelings of social connection and lower levels of stress, both of which have been shown to promote heart health. Your Move No need to drop major cash— spending smaller amounts, even just $5, does the trick, says study author Ashley Whillans, Ph.D., a behavioral scientist at Harvard Business School. Pick up the tab for a friend’s coffee once in a while—just because.
When people experienced a stressful event in their life (such as a job loss or death of a loved one), those who performed kind deeds within the same year were more likely to live longer, according to a study in the American Journal of Public Health. The authors believe the compassionate behaviors buffered the stress induced by those tough patches and enhanced resiliency. Your Move Make helping others a habit. Give a lift to a friend whose car broke down, or run some errands for a neighbor (both things the study participants did!). Regularly committing your energy to a local soup kitchen or animal shelter works too.
Happier Outlook Performing acts of kindness increases levels of oxytocin (a hormone associated with our happiness), which can improve your mood and lower feelings of anxiety. Amazingly, the same goes for witnessing someone else’s generosity. Your Move One thing that can spike said anxiety? When some frustrated soul snaps at you. Resist the urge to dish it back by pausing and reminding yourself that it likely wasn’t a personal dig. “We forget sometimes that other people are just people trying to get through their day the best they can,” says Gray. Also clutch: Hang with pals who are good to others—studies suggest that kindness is contagious.
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Stronger Immunity Basking in feelings of compassion and gratitude can strengthen your body’s defense systems. People who took part in a ﬁve-minute practice to reﬂect on these emotions saw a spike in immunoglobulin A, an antibody responsible for ﬁghting off viruses, research in the Journal of Advancement in Medicine shows. Your Move Devote ﬁve minutes to thinking about a person you care for. It’s that easy! For a deeper effect, write a letter to someone detailing what you appreciate about them. You don’t even have to send it, says Sonja Lyubomirsky, Ph.D., a professor of psychology at the University of California at Riverside, who researches happiness. Studies have shown that just by articulating your thoughts, you feel more connected to that person, more humbled, and more prone to act on your charitable feelings.
RYAN O. PHOTOGR APHY, ST YLING: ELIZABETH OSBORNE, KELLY MILLINGTON
f you’re noticing a little more humanity in the air lately, you’re on to something: Kindness is having a moment. Instagram recently named it a core principle for its brand, cities like Pittsburgh and Arlington, Texas, are launching official days to celebrate it, and this summer, you can catch a documentary about iconic TV host Mister Rogers, famous for his epic goodness. This emphasis on compassion is likely a reaction to a lack of it on a broader scale, says Kurt Gray, Ph.D., an associate professor of psychology and neuroscience at the University of North Carolina at Chapel Hill. “You can’t control the globe, but you can control how you act locally,” he says. Plus, spreading some love comes with a slew of mind-body beneﬁts. Here’s how it boosts your health and how you can pay it forward.
Doing a good deed brings on fuzzy feels, but—surprise!—generosity also comes with some sweet health perks.
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Stalking Spring Asparagus, fennel, leeks, rhubarb…all are breaking ground right now, ushering in warmer days to come. And when you play with these shoot vegetables, you score delicate flavor, übernutrients, so much yum for so few cals. R EC I P E S BY T H E R O DA L E T E S T K I TC H E N
P H OTO G R A P H S BY J O N N Y VA L I A N T
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Sweet Surprise Ruby-red rhubarb is traditionally sweetened in pies, jams, or cobblers, but its slight bitterness adds pungency to savory dishes as well.
1 Tbsp olive oil, plus more for baking sheets Cornmeal, for dusting 1 lb refrigerated wholewheat pizza dough, room temperature 12 small stalks rhubarb, trimmed 1 Tbsp honey 2 oz goat cheese 2 Tbsp chopped fresh herbs (chives, mint, parsley)
1 / Preheat oven to 475°F. Oil 2 baking sheets and sprinkle with cornmeal. Divide dough in half; stretch each half into a 12-by-6-inch rectangle on a baking sheet, covering with kitchen towels when not in use. Press 6 stalks rhubarb into each. 2 / Combine olive oil and honey; brush onto flatbreads, and sprinkle each with salt and pepper to taste. 3 / Bake until crust is crisp and golden brown and rhubarb is tender, 15 to 20 minutes. Scatter goat cheese and herbs over ﬂatbreads before serving. MAKES 4 SERVINGS Per serving: 400 cal, 12 g fat (3.5 g sat), 62 g carbs, 10 g sugar, 780 mg sodium, 7 g ﬁber, 12 g protein
Â© 2018 Tyson Foods, Inc.
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Salmon with Leeks, Fennel, and Asparagus 3 leeks, dark-green ends removed, pale parts sliced ¼-inch thick 2 bulbs fennel, trimmed, halved lengthwise, cored, then thinly sliced crosswise 1 bunch asparagus, trimmed 2 Tbsp olive oil, divided 1 Tbsp fresh thyme leaves 4 salmon or arctic char ﬁllets (about 1½ lbs total) 1 box whole-wheat couscous (5.7 oz), prepared according to package directions
1 / Preheat oven to 400°F. On a rimmed baking sheet, toss vegetables with 1 tablespoon oil and season with salt and pepper to taste; remove and set aside asparagus. Roast leeks and fennel for 15 minutes. Remove from the oven, toss with thyme, and arrange asparagus on the baking sheet. Set ﬁsh on top of leeks and fennel, drizzle with the remaining oil, and season with salt and pepper to taste. Roast until ﬁsh ﬂakes easily with a fork, about 15 minutes more. 2 / Divide couscous among 4 plates. Top each with a ﬁllet and the vegetables. MAKES 4 SERVINGS Per serving: 523 cal, 15 g fat (1 g sat), 55 g carbs, 9 g sugar, 780 mg sodium, 8 g ﬁber, 43 g protein
True Grit Leeks need to be rinsed well, as dirt gets caught between their layers as they grow. Trim and slice leeks as directed in the recipe, then separate layers in a bowl of water and swish to fully clean.
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Asparagus and Leek Soufflés
2 Tbsp unsalted butter, plus more for ramekins ¼ cup ﬁnely grated Parmesan 2 tsp olive oil ½ bunch thin asparagus, trimmed and cut into 1-inch pieces 2 leeks, trimmed, halved lengthwise, and thinly sliced crosswise 2 Tbsp all-purpose ﬂour ⅔ cup whole milk, hot 4 eggs, separated 1 tsp cream of tartar
Amino acids and minerals in asparagus help protect liver cells from the stress brought on by a night of drinking and also function as a natural diuretic.
1 / Preheat oven to 400°F with a rack set in the lower third of the oven. Generously butter six 8-ounce ramekins. Coat with Parmesan, then tap out any excess. 2 / In a skillet, heat oil over medium-high heat. Add asparagus and leeks, and cook until just tender, about 5 minutes. Season with salt and pepper to taste. Divide among ramekins, and set on a rimmed baking sheet. 3 / In a saucepan, melt butter. Whisk in flour for 1 minute. Whisk in milk and salt and pepper to taste until thickened, 2 to 3 minutes. Pour into a large bowl and whisk in yolks one at a time. 4 / In a bowl, whip egg whites and cream of tartar with an electric mixer on medium speed until stiff peaks form. Using a rubber spatula, gently fold egg whites into yolk mixture in stages, a third at a time, until nearly incorporated. Gently spoon into ramekins. 5 / Bake, without opening the oven door, until puffed and golden, 15 to 20 minutes. Serve immediately.
Belly Blast Licorice-scented fennel is so valued for its digestive effects that in some cultures the seeds are chewed after meals to prevent bloating or heartburn.
MAKES 6 SERVINGS Per serving: 164 cal, 11 g fat (5 g sat), 9 g carbs, 3 g sugar, 305 mg sodium, 1 g ﬁber, 7 g protein
Fennel Salad with Glazed Rhubarb 1 stalk rhubarb, sliced crosswise 1-inch thick ¼ cup maple syrup, warmed Zest of 1 orange, plus 2 Tbsp fresh juice 1 Tbsp grapeseed oil 1 tsp red or white wine vinegar 2 large fennel bulbs, trimmed ¼ cup chopped almonds, toasted 1 Tbsp coarsely chopped fresh parsley
1 / Preheat oven to 450°F. Soak rhubarb in syrup for 1 minute. Line a baking sheet with parchment paper, then arrange soaked rhubarb on top so pieces are not touching. Roast until just beginning to soften, about 5 minutes. Remove from oven and cool. 2 / Whisk orange juice, oil, vinegar, and salt and pepper to taste for dressing. Halve fennel bulbs lengthwise and core, then shave using a handheld slicer or thinly slice lengthwise. Toss with dressing. Transfer to a serving platter and sprinkle with almonds, roasted rhubarb, orange zest, and parsley. MAKES 4 SERVINGS Per serving: 112 cal, 7 g fat (0.5 g sat), 13 g carbs, 2 g sugar, 302 mg sodium, 5 g ﬁber, 3 g protein Q
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…Is It Kosher, Though? What began as religious rules for what to eat has evolved into a buzzy secular fad. We separate health-halo hype from down-to-earth reality.
BY G I N A H A M A D E Y
onsider it a trend of biblical proportions: 12 million people bought kosher goods last year, fueling a $12.5 billion industry. That’s all the more impressive when you consider that kosher has outpaced label darlings like “gluten-free” and “non-GMO”: More than 2,500 new products were labeled “kosher” in 2016. And yet…only 8 percent of those consumers were observant Jews. So how did a theologically based way of eating (dating back millennia!) birth the latest food craze? Kosher rules, with their religious mandates distinguishing between animals (only certain ﬁsh, mammals, and birds may be consumed) and enforcing certain dietary practices (for example, meat and dairy cannot come into contact with each other), can seem arbitrary and esoteric to those not of the faith. But consider that one original rationale was to ensure food safety—the rules were meant to protect people from animals thought to be unclean—and all becomes clearer. That dovetails with our current post-millennial religion: nutritional piety. Everyone wants healthier, “better” food. But does kosher really fulﬁll those expectations? Here, the myths and realities behind one of the world’s original diets.
Kosher snacks are getting a modern makeover. 1
Reality // Not necessarily—despite added oversight. To get certiﬁcation, organs from kosher cattle are inspected for blemishes, according to Sue Fishkoff, author of Kosher Nation: Why More and More of America’s Food Answers to a Higher Authority. No food safety source or any of the rabbis Fishkoff spoke to could provide evidence that this extra step prevents illness. As for poultry, the kosher practice of salting reduces microbes, including E. coli, but a study found a higher frequency of E. coli in kosher chickens than in organic or conventional birds. The theory is that the practice of immersing nonkosher chickens in hot water to loosen feathers for removal
FROM LEFT: ANAIS & DA X /AUGUST; MITCH MANDEL /RODALE IMAGES
Myth // Kosher meat and poultry are less likely to be contaminated.
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may kill more bacteria than salting. Bottom line: Practice food safety with kosher as with nonkosher foods.
Myth // Kosher animals are treated more humanely. Reality // Not necessarily. A rabbi has sanctioned animals for slaughter, so that sounds kinder, right? “Am I allowed to say ‘bullshit’ to a reporter?” deadpans Fishkoff. Kosher animals are raised on any variety of farm—the label simply ensures that a shochet (observant Jew trained under kosher law and granted authority by a rabbi) performed the slaughter. Is that more humane than conventional slaughter, in which animals can be stunned ﬁrst by a steel bolt to the brain? “You’d have to ask the animal,” says Fishkoff. “How do we know?”
Holy Chutzpah! With kosher food sales rising to the stratosphere, the snack landscape has expanded to include nosh-worthy goods that aren’t exactly the ones your bubbe remembers.
Myth // Buying kosher is better if you’re concerned about common food sensitivities. Reality // To some degree, yes. Kosher law forbids the consumption of shellﬁsh (so they’re absent from all kosher facilities) and dictates that meat and dairy not be combined. Those with dairy sensitivities need only look for the “kosherpareve” label to know that no dairy (or meat) was used, though those with severe dairy allergies should always exercise caution, no matter the label.
Myth // Eating kosher means healthier food habits.
1 // The Matzo Project Everything Matzo Chips (Pictured on previous page) Bagel seasonings elevate the unleavened cracker to year-round status. $2 for 1 oz, matzoproject.com 2 // New York Shuk Spices Au courant spice blends add a Levantine kick to savory dishes. From $10 for 1.8 oz, nyshuk.com 3 // Aufschnitt Meats Garlic-Ginger Turkey Jerky Nitrate-free, with creative ﬂavor combos like basil lime and garlic ginger. $7 for 2 oz, aufschnittmeats.com 4 // Blissfully Better Crunchy Quinoa Toffee Thins Quinoa ups the nutrient factor of
these indulgent squares. $38 for four 1.6-oz bars, amazon.com 5 // Jack’s Gourmet Facon Pastrami fans will dig this oink alternative. $8 for 4 oz, jacksgourmet.com 6 // Sweet Loren’s Gluten Free Chocolate Chunk Cookie Dough Oven-ready cookie dough that’s ideal for those with food sensitivities. $5 for 16 oz, sweetlorens.com 7 // Vermont Village Organic Apple Cider Vinegar Shots Honey-sweetened ACV packets make it easier to tote and shoot. $15 for twelve 1-oz packets, vermontvillage.com Q —Elizabeth Bacharach
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MITCH MANDEL /RODALE IMAGES
Reality // “Deﬁnitely not,” says Peter Shelsky, who sells kosher and nonkosher goods at his Brooklyn deli, Shelsky’s. Pareve baked goods may be made with margarine, he says, which often contains trans-fats to keep it shelf-stable. Nutritionist Victoria Feltman, R.D., concedes that because meat and dairy aren’t consumed together, the diet eliminates comfort foods like cheeseburgers and lasagna. “But mac and cheese is kosher,” she points out. Fishkoff adds that kosher agencies don’t claim “health” as a goal: “Their intention is that food created for Jews to eat is prepared according to Jewish law.”
Lean Protein For however you seize your day. This Jimmy Dean Delights® breakfast sandwich provides 17 grams of protein from turkey sausage, egg whites and whole grains.
Lean into a great day. Shine On®. ®/©2018 Tyson Foods, Inc. Turkey Sausage, Egg White & Cheese English Mufﬁn. See nutrition label for sodium values.
OLEKSII HRECHENIUK /AL AMY STOCK PHOTO
The Mom Divide Can your relationship with your bestie survive one of you having a baby? Yes…but it’s complicated, say two lifelong pals. Their story reveals how parenthood changed their friendship in ways they never expected. BY A N D R E A S TA N L E Y
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or many women, it’s not love, marriage, or a baby carriage that comes ﬁrst—it’s friendship. The average age when a woman has her ﬁrst child is rising (it’s now 27, up from 25 in 2010, a drastic shift in less than a decade), and for the ﬁrst time, women in their early thirties are having children at a higher rate than those in their twenties. “Now that most women spend the majority of their twenties—if not all of them—not married and not yet mothers, it creates a space to build emotionally intimate bonds in which their friends can truly feel like family,” says Andrea Bonior, Ph.D., a clinical psychologist in Bethesda, Maryland, and author of The Friendship Fix. That means a whole lot of years spent being each other’s plus-one at events, driving your best friend home after she gets her wisdom teeth pulled, and celebrating both of your promotions and big new jobs. It’s the type of relationship so all-encompassing that to classify it as a “friendship” feels thin—the roots run that deep. So when one of you does end up partnering off and having a kid, the feelings that follow can mimic the raw feelings of a breakup. Physically, you don’t see each other as much, and emotionally, new priorities come into play. As much as you don’t want to admit it—as much as you promised each other your bond would stay strong—things just aren’t the same. “We wish friendships wouldn’t change when one person has a baby, but unfortunately, they usually do,” says Christina Hibbert, Psy.D., a clinical psychologist in Flagstaff, Arizona, and host of Motherhood, a podcast that talks about all things parenting. “Friendships can survive these changes, but it takes a strong willingness from both people to understand the new dynamics.” It’s something Megan Robinson, 33, a stay-at-home mom from Oviedo, Florida, and her best friend, Nicole Paskowsky, 35, a copy editor from Orlando (they live about 30 minutes from each other), experienced ﬁrsthand when Megan became a mom. Now, they’re sharing their story— the ups, the downs, the dramas—so those of us going through a similar transition can see the uncensored reality and better maneuver our own shifts.
On the Pre-Kid Life
On the Challenges
Megan: Nicole and I met while working at the campus bookstore in college. We just clicked. Now we’ve been friends for 15 years.
Megan: I have two boys now [Teddy, 6, and William, 4], so yes, the amount of time I spend with Nicole has changed. I have to plan things in advance because I have to get a sitter—and sometimes one isn’t available or in my budget.
Nicole: When I was having roommate trouble, she’s who I called, crying like crazy. When I was having relationship problems, I was at her house talking it out. For years we did everything together—happy hours, movie nights, spontaneous days at the beach.
On When the Mom Word First Came Up Nicole: I recently got married, but kids have never been in the plan for me. I don’t even think babies are that cute. There, I said it. Megan: I always knew I wanted a family, so after I had been married for a few years, it was time. I think I called Nicole and told her I was pregnant over the phone. Nicole: I remember it clearly. I’d texted Megan to invite her to my place to try out my latest cocktail experiment, and then she called me with the news that she was pregnant. I knew it was coming, but I had a weird drop in my gut. I was worried we’d grow apart because she’d have different priorities, and as someone who’s not planning to have kids, I felt like I wouldn’t be able to relate to her life anymore. Megan: I never thought having children would impact my friendship with Nicole because I never thought I’d become so wrapped up in my kids that I wouldn’t have a life of my own.
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Nicole: Recently I invited Megan to a party at my house and she didn’t come, even though her kids were at a sleepover that night. I’m pretty sure she just wanted a night to herself. Can I understand that? Of course. But it also stings a bit. Megan: By the end of the day I’m just so tired because kids suck the life out of you! There are times when I feel jealous of the kid-free life, and that night I needed alone time. Even if I can’t always make it, I still want to be asked to go out and do fun things. I crave adult time too. Nicole: Right now, if I want to see Megan, that usually means going to her house. And with that comes a level of distraction since Megan has her hands full taking care of her kids. That’s one of the things I miss the most— hanging out with Megan without other people. And by that, I don’t just mean her kids. Now, if I do see her outside of a dinner in, it tends to be for group activities or girls’ nights. Megan: We have mutual friends, so hanging out isn’t always one-on-one. To get our solo girl time in, I am grateful that Nicole is cool with coming over to my place, but I know my boys can be distracting. I try to speed up the feed-bathe-bed process so we can have more time alone.
Lessons Learned Friendship experts break down key takeaways for whichever side of the coin you’re on.
Nicole: In those moments, I feel like such a slacker. I’m not particularly good with kids, so there isn’t much I can contribute to help her. And I do worry about how my lack of interest in kids affects how Megan thinks of me. There she is, raising two humans, and I’m staying up late on a school night blowing my money on drinks. I wonder if my life choices seem immature to her. Megan: I don’t think that at all! I really admire how adventurous Nicole is. She has traveled to so many amazing places—China, Ireland. I live vicariously through her travels! I know she isn’t a kids person and I’m ﬁne with that.
FROM LEFT: TRINET TE REED/STOCKSY; MARCO GOVEL /OFFSET BY SHUT TERSTOCK
On Making It Work Nicole: Sitting around and feeling grumpy isn’t productive—our friendship is more important than that. Megan may not be able to make it to every function, but she’s always there when it matters. She didn’t hesitate to bake treats for my wedding. I understand that being ﬂexible is something I can do right now to help keep our friendship intact. Megan: Nicole is a true friend. Even if we don’t see each other as much as we want, when we do, it feels like no time has passed and we can still talk about anything. Nicole: I look forward to when Megan and I can plan a trip together. We’ll have a blast eating our way around a new city. Megan: This is the life I’m living now, and I love it, but I do look forward to the days when I can do things on the ﬂy again.
IF YOU’RE THE MOM
IF YOU’RE NOT A MOM
Check your guilt… Instead of internalizing your guilt after canceling plans, do something concrete, Hibbert says, like setting up a new plan you know she’ll love. When you became a mom, you gained a lot, but your friend lost something. Show her she’s still a priority instead of offering up another apology.
See the big picture. It can be tempting to stop trying to stay close. To curtail that instinct, think back to why you became friends in the ﬁrst place, and look forward to the memories you have yet to make, Kirmayer says. Remember: Your friendship is dynamic—and bigger than a moment.
…and your excuses. “Convincing yourself you don’t have time for the friendship will only hurt it,” says Miriam Kirmayer, a friendship researcher and Ph.D. candidate at McGill University in Montreal. “You need face-to-face time.” Multitask by, say, taking a barre class together.
Spill some dirt. Often, the one without kids will start to hold back on what’s going on in her life because discussing a cube mate’s annoying phone voice feels silly when your friend’s kid has a fever. But your friend wants to hear about things other than the breastfeeding debate happening on her Facebook wall, says Hibbert.
Focus on her feels. You don’t have to pretend you aren’t drained, but when you get together, “lead with asking her how she is,” says Hibbert. “Don’t minimize the stress and life challenges she’s facing. Ask questions and offer support.”
“I was worried we’d grow apart because she’d have different priorities, and I wouldn’t be able to relate.”
Show up. If she can’t slip out for cocktails but invites you over to dinner at her place (yes, the one covered with Legos), go, says Kirmayer. But feel free to remind her when you’re due for some adults-only time. Q
The Thinking Man
Tom Payne The actor who plays Jesus on The Walking Dead shares his thoughts on hot-button issues—and his love life. ON HOW ONE STAYS HEALTHY AND SANE POST-APOCALYPSE: Well, there’s lots of running from things. That keeps you ﬁt! My character is very into martial arts to keep himself limber. In my private life, I was adamant that I wanted to be able to pull off that kind of stuff, so I’ve been training—lots of body-weight exercises. What’s also interesting for Jesus is that he’s been a loner, but he learned that he can exist better by being in a group. I think that’s really helped his mental and spiritual health. ON LIVING IN AMERICA: I’m from England and my girlfriend, Jennifer [Akerman, a model and singer], is from Sweden. We both came to America because we loved everything it stood for, but America doesn’t seem to be at the forefront of making the world a better place anymore, which is disheartening because we wanted to contribute to that. I’m sure it’ll ﬁnd its way. The good thing is that the system changes every few years.
ON WHAT MAKES HIS RELATIONSHIP STICK: She was the ﬁrst person who wasn’t afraid to challenge me and call me on my shit. A few weeks in, we had an argument on the street, and I said to her, “I don’t do this!” I was in a relationship for 10 years before this one, and we never argued, mainly because I always had the power. But with this relationship, it’s a ﬁfty-ﬁfty split. We’re totally invested.
AND ONE SHALLOW THOUGHT / “The last thing I bought was Burt’s Bees Herbal Complexion Stick with Tea Tree Oil. It’s really good for blemishes.”
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LEIGH KEILY/CAMER A PRESS/REDUX
ON THE #METOO MOVEMENT: It’s a power-structure thing. People can stop you from getting work and push you out of an industry. Now, it has to be about people stopping [the perpetrators] from having jobs and saying, “No, we can’t stand for this.” I think the atmosphere has completely changed now, and that’s fantastic. People can speak up more.
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But First, Sex! When a WH editor moves sex to the top of her to-do list, life becomes very interesting. BY S A R A FAY E G R E E N
t’s date night, and the mood is right for romance... and possibly some overdue intimacy. You make a reservation at that cozy little restaurant, pull out your silkiest undies, get all dressed up. But after three courses and a bottle of wine (so ﬁlling!), you’re home scrolling through Instagram (so distracting!) and feeling your eyelids close after that epic workweek (so exhausting!). How are you supposed to rip each other’s clothes off when you can barely ﬂoss before falling into bed? My husband, Jesse, and I know this scenario all too well. After a decade together, sex is still satisfying. But we’ve both recently taken on bigger roles at work, and the time between our romantic connections has started to stretch. It’s not just us. Americans are getting it on less than ever before, with millennials, parents of school-age children, and couples in their ﬁfties showing the sharpest decline, according to a new study in the Archives of Sexual Behavior. That makes sense, says Jill McDevitt, Ph.D., a San Diego sex coach, with people sucked into social media and answering work emails 24/7. But regularly making time to be intimate “has a cumulative effect in a relationship,” says Kristen Mark, Ph.D., director of the Sexual Health Promotion Lab at the University of Kentucky in Lexington. “Desire feeds desire, and sex leads to more sex.” How to stop the dry stretches from becoming deserts? “It may not sound sexy, but preplanning sex is key,” Mark says. So I devised an experiment: For two weeks, I decided to prioritize sex the way I usually prioritize everything and everyone else. I had to make some sacriﬁces, but let’s just say the results surprised me.
I love hosting. I used to work for a ﬁne-food importer, and when we have friends over, I spend hours creating the perfect spread: Manhattans with sour Luxardo cherries from Italy, the rarest international cheeses. Three out of four women say they crave “amazing food” more than “amazing sex,” according to a survey of 3,000 women. Tonight, I wasn’t going to be one of them. As I pulled Jesse onto the couch, hors d’oeuvres be damned, I realized that I’d been letting my obsession with entertaining take precedence over a ripe opportunity for sex in heels and a party dress. Jesse and I ﬁnished
just before our doorbell rang. No time to prep anything—oh well! We ordered Thai, and our neighbors brought wine. Ample sustenance to keep us giggling through Cards Against Humanity and secretly relating to some of the game’s dirty scenarios.
Saturday// 9:00 p.m. Date Night Jesse and I had such a romantic date after our early-evening shower sex that we ended up going for round two when we got back into bed post-movie. Important lessons learned: There are inﬁnite reasons to do the deed and then go out and celebrate. You can get a late reservation at the buzzy eatery instead of settling for a
CHRIS CR AYMER / TRUNK ARCHIVE
Thursday// 7:30 p.m. Game Night with Neighbors
mediocre spot with available prime-time seating. There’s no need to worry about eating or drinking too much and feeling bloated afterward—so you can order exactly what you want! And the warm, happy afterglow you’ll both experience leads to extra ﬂirtiness during the meal. “Once we have our eyes open to all of the ‘off times’ sex can occur, we start to see opportunities for intimacy everywhere, and to be more excited by them,” says McDevitt.
Wednesday// 7:00 p.m. Dinner with His Family This one was hilarious. Jesse’s parents showed up half an hour early, as parents do, while we were right in the thick of it! Luckily, our apartment has a buzzer, so they weren’t able to walk in on us. And Jesse found it extra hot to make them wait until we both ﬁnished. We texted them that we’d just gotten back from the gym and were getting ready—a great excuse if people arrive while you are all loved up: You’ve just been doing vigorous activity, and if you need to meet them freshly showered or a little mussed, it’s believable! Dinner went especially well. We’d worked up an appetite, and no one got on a single nerve, as all of ours had been thoroughly recircuited in advance.
Saturday// 10:00 a.m. Brunch with Girlfriends Morning sex with sunlight streaming through the windows is what we do most Saturdays anyway. That said, any early plans either of us have with friends or family have always taken precedence over our time together, so on an a.m. like this, when I’m meeting my squad, I would usually slip out while Jesse’s still sleeping. In the interest of experimentation, we
set an alarm to give ourselves enough time to do it before I jetted. I really didn’t lose that much sleep (only an hour), and by the time I left at 10 to meet my ladies for the rest of the day, Jesse and I had already enjoyed the romantic morning that we normally wait for all week. I arrived at brunch feeling glowy all over—so much so that one pal asked me to reveal what blush I was wearing to look so rosy and ﬂushed.
Sunday// 10:00 p.m. Almost Back to Work Sundays in our house are usually rough, and not in a sexy way. We do our chores, pay our bills, and are generally grouchy. Plus, Jesse has 5 a.m. weekday wake-ups to look forward to (always, so 4 a.m., before-work sex wasn’t going to happen!). The ﬁnal romp before the end of our experiment was good, not mind-blowing (we were both a bit distracted), but the main thing I noticed after our two weeks of almost-daily sex was how sweet Jesse was being to me all day. And how I, too, was being more patient with him. He was so blissed out from our putting each other ﬁrst that he was kissing the length of my arm in bed as we drifted off to sleep—a departure from our usual Sunday-night stressfest. Multiple studies show the frequency of sex is as important as quality for long-term relationship satisfaction because the closeness in bed spills over to nonsexual aspects of your relationship, and after this test run, I wholeheartedly agree. Not only did this make our relationship spicier, but the mutual feeling of prioritizing each other led to more affection in unexpected moments too. I can’t promise I’ll continue to put sex before every event on my calender, but I’ll no longer allow it to be last on my list either.
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Make Quickies Count Only have time for the swiftest of trysts? Maximize your pleasure. Use Your Words Arousal for women begins in our heads, so pregame foreplay before you get home by trading some sexts about what you’re looking forward to. Continue the sex talk in person. The more you talk and the more sounds you make, the more turned on you’ll be, says sexologist Emily Morse, Ph.D., host of the podcast Sex with Emily.
Stay a Little Dressed Keeping some clothes on— like a skirt, your bra, or even your undies (and pushing them to the side, “Drunk in Love”–style)—adds a sense of urgency to spontaneous sex, making it exponentially hotter.
Create Some Buzz The easiest way for women to orgasm is with a vibrator, according to multiple studies. So ask him to use a bullet vibe on your clitoris before sex, or while he’s behind you during the deed, says McDevitt.
Go First “Having him start by going down on you makes it all about your pleasure from the get-go,” says Mark. Plus, it’s a shortcut to quick lubrication when you’re mentally primed but not fully ready physically. Another pro tip: Keep lube nearby. Try Pink ($31.65, pinkforus.com), which comes in pretty, counter-friendly bottles. Q
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2018 Shoe Guide
From the starting line of your weekend 5-K to your sunup-to-sundown schedule, you’re always on the move. These kicks will keep you going strong every step of the way. BY J E N ATO R & G A B R I E L L E P O R C A R O
packs cushioning without sacriﬁcing speed or ﬂexibility. $100, brooks running.com 2 / ADIDAS ULTRABOOST The more energy you give, the more energy you get, thanks to a superresponsive foam outsole. $180, adidas.com 3 / NIKE EPIC REACT FLYKNIT This debut feels fast and smooth— even on sluggish days—courtesy of the size-and-gender-speciﬁc midsole. $150, nike.com 4 / MERRELL BARE ACCESS FLEX E-MESH Extrasticky traction is clutch when your miles move from pavement to dirt. $110, merrell.com 5 / UNDER ARMOUR HOVR PHANTOM An embedded chip connects with MapMyRun to track distance, cadence, and pace. $140, underarmour.com 6 / ALTRA DUO Looks like a lot of shoe without feeling like a lot of shoe—the best combo for high-mileage efforts. $130, altrarunning.com 6
RYAN O. PHOTOGR APHY, PROP ST YLING: ELIZABETH OSBORNE
1 / BROOKS LAUNCH 5 This top performer
Race Ready 1 / HOKA ONE ONE TRACER 2 Protective cushioning in a nimble, springy package—slip in and get ready to race. $130, hokaoneone.com 2 / 361 DEGREES CHASER 2 Weighing in at a featherlight 6.8 ounces, this pair makes a great PR partner. $100, 361usa.com 3 / ASICS NOOSA FF 2 Fly through the transition in your next tri: The seamless upper is comfy enough to go sockless. $140, asics.com 4 / ON CLOUDFLYER Hollow “clouds” in the heel’s outsole deliver stability that’s ideal for longdistance. $160, on-running.com 5 / NEWTON DISTANCE 7 This racing ﬂat with a bouncy forefoot is crafted for a more powerful push-off. $155, newtonrunning.com 6 / SAUCONY LIBERTY ISO The lacing system adapts to your unique shape and stride, while the sole stabilizes feet that tend to roll inward (pronate). $160, saucony.com
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1 / ECCO SCINAPSE BAND Sporty meets city: Cool touches of leather give this minimalist slip-on serious style cred. $150, ecco.com 2 / TRETORN CAMDEN 5 Your retro street shoes wrapped in DayGlo blue. $85, tretorn.com 3 / NEW BALANCE 247 CLASSIC Fast-paced commuters will love the cushiness of this kick’s unique foot-hugging bootie. $90, newbalance.com 4 / KEDS STUDIO LEAP The classic silhouette has hyper-light foam and a molded footbed for hours of comfort. $65, keds.com 5 / NOBULL HIGH-TOP COFFEE LEATHER TRAINER
Flexibility and support make this trainer a fan favorite in the weight room, but it doubles as a casual sneak. $169, nobullproject.com 6 / PUMA PHENOM Zip from dance cardio class to brunch in fashion-forward high-tops that hide rubber soles designed for quick lateral moves. $90, puma.com
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Comfy Flats 1 / VANESSA WU FLORAL PRINT LOAFER A masculine shape meets feminine ﬂowers. $115, apparis.com 2 / SOLUDOS X LOCKHART STITCHED FLAMES MULE The ultimate jet-setter shoe with a bit of ﬂare. $89, soludos.com 3 / ROTHY THE POINT Not sure what’s cooler: the python print or the fact that it’s made from recycled plastic water bottles. $145, rothys.com 4 / SAM EDELMAN RIVERS SLINGBACK Perfect for girls on the go, with straps that securely hug your ankles. $120, samedelman.com 5 / MINNETONKA KATE MOC The style says boat party, the footbed says let’s chill. $58, minnetonkamoccasin.com 6 / H&M MARY JANE Replace a heel with this equally ladylike style. $28, hm.com
Sane Heels 1 / MARC FISHER LTD XANTHE Just a wee bit of height in a look-at-me cobalt hue. $150, marcﬁsherfootwear.com 2 / M4D3 INDIO The light blue acts as a neutral. The snakeskin strap amps up the personality. $130, M4D3shoes.com 3 / MADEWELL MIYA MULE Plays well with fancy dresses or down-to-earth denim. $138, madewell.com 4 / SOL SANA LESLIE ESPADRILLE The sole makes it timeless. The thick Velcro ankle strap lends sporty vibes and extra support. $165, sol-sana.com 5 / NINE WEST ENYO An oblong sculpture base is the solution to wearing heels in grass. $109, ninewest.com 6 / SWEDISH HASBEENS BUCKLE SANDAL This sturdy sole is a hipster’s slipper. $239, swedishhasbeens.com Q
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by invitation :: tipsntrends, inc :: 323-525-1700
BY J U D IT H N E W M A N
Six years after TomKat, she is trying on an unfamiliar role: action hero. Cue the new musclesâ€”and the memories of other hard-fought battles in her life. Americaâ€™s Sweetheart turned Glam Single Mom talks about strength, squats, and the complicated wonders of motherhood. PH OTO G R A PH S BY B E N WAT T S
“I feel very exposed when I read something in the press about myself, because I’m very private.” Hanro tank, $120, hanrousa.com; Frame jeans, $239, frame-store .com; Converse sneakers, $80, converse.com; J. Luu earrings, $375, jluujewelry.com; Helen Ficalora necklace, $695, helenﬁcalora.com; Efva Attling ring, $1,555, efvaattling.com
I’d heard the rumors: Katie Holmes has some serious biceps. I needed proof. We’re at a swank lounge in NYC’s Mandarin Oriental hotel, where expensively groomed guests are sipping artisan cocktails. Katie, clutching her ever-present paper coffee cup, is more casual: jeans, a frilly denim shirt, sneakers. I decide to give it a shot and obnoxiously ask her to ﬂex for me. She is apologetic, saying, “I haven’t worked out for awhile.” But then she pulls up her sleeve and displays the startling combination of litheness and sinew she’s developed while prepping for a new role— an action-thriller, still under wraps, in which she plays an ex-marine. (It’s been a busy year, including the current Dear Dictator with Michael Caine and Ocean’s Eight, coming out this summer.) Katie has called her new character a “warrior” in the press, and considering her life over the past few years, you get the feeling that concept personally resonates. I ﬁrst interviewed Katie in 2003, right at the end of Dawson’s Creek, and the woman before me today is not far removed from that girl of 15 years ago: sunny, wry, and ebullient, with the melting brunette beauty that inspired makeup guru Bobbi Brown to call her “the modern-day Ali MacGraw.” Could that glow have something to do with her reported relationship with actor Jamie Foxx? Whatever the source, these days Katie is reveling in the strength of her upcoming
“I’ve been doing a lot of boxing, which is thrilling.”
role, having snipped her long, dark locks into a pixie and started lifting weights to develop her upper body. “Which I’ve never wanted to do,” she laughs. “But I wanted to be authentic to a person who trained in the military. Which means someone who wasn’t always paying attention to the mirror and who was in shape not for vanity, but because that’s what her job called for.” So the new tagline is “Katie Holmes kicks ass”? It doesn’t sound as natural as “Katie Holmes bakes cookies” or even “Katie Holmes has a stuffed animal collection” (“I still love stuffed animals,” she admits). But she’s working on it.
IN TRAINING And it is work. She would be lying if she told you that exercise is dear to her heart. Here is The Stars Are Just Like Us, Exercise Edition: Katie Holmes doesn’t really love to work out just for the sake of working out. (She also doesn’t love copping to that fact—but we relate there, too.) She does have a lot to live up to in that department. Katherine Noelle Holmes grew up in Toledo, Ohio, the youngest of ﬁve kids in a family of jocks; she spent her youth with crayons and paper, drawing in drafty gyms while she cheered on her siblings in basketball. She sang and danced her way through high school. But when her dad decided, at 45, to run the Boston Marathon for the ﬁrst time, with her older brother, she paid attention. “I was 13 or 14, and I was like, ‘Wow.’ That had a huge impact.” So much so that in her twenties, Katie trained for and ran the New York City Marathon. “I thought, My gosh, I want to do that. If they can do it, I’m not gonna let them have that over me.” She hasn’t felt the need to repeat the feat, but that doesn’t mean it wasn’t cool. “It was incredible, going through all the different boroughs. You feel like you’re part of a pack, and you’re inspired by other
“Being a parent, every choice I make is with my child in mind. So part of getting in shape is to be an example.” Goldsign tank, $148, goldsigndenim.com; Fifteen Twenty sweatpants, $114, 516-364-4062; Jennifer Zeuner earrings, $286, jenniferzeuner.com; Swarovski bracelet, $119, swarovski.com
people—and the people in wheelchairs. But it’s also…I remember hitting mile 20 and just crying, like, ‘There’s no way—I can’t do six more miles.’ But I did.” Nowadays, working out is usually a group activity—classes, especially SoulCycle—“because I like that sense of community,” Katie explains. Being surrounded by other people adds an element of inspiration, “like, if she can do it, I can do it too.” Getting in shape for her next role, though, sometimes involved working with a trainer—two-hour sessions, with a lot of crunches, squats, and dumbbells. “I was a ﬁve-pound-weight person, and now I can do 15, 20,” Katie says, with some pride. “And I’ve been doing a lot of boxing, which I had never done before. It’s thrilling. You can get out the stress of the day. I just go in there and think of all the mundane things that bother me. Traffic!” she adds, feigning a punch. “I put off all my phone calls till after boxing, because it puts me in a much calmer place.”
OLD-SCHOOL RULES The other way Katie maintains a sense of balance in her life is cerebral rather than physical: She keeps her distance from technology. A voracious reader, she chooses paper, not a Kindle. “I feel closer to an author when I’m holding a book,” she says. And while she does keep an Instagram account, she shies away from the selﬁe culture. “Remember the days when the only time anyone took out a camera was on birthdays, holidays, and family vacations?” she says. And she’s not on iCloud, she adds. So all those naked pictures of you that might show up at any moment…? Katie is gleeful. “Oh yes, ’cause I try to do that. You know, just in the mornings. My hour of naked photographing.” I may have asked one too many questions about her “daily routines.”
“My mother was always taking me to the art museum, and to theater. That part of my life was really inspired by her.” The Range top, $165, therangenyc.com; Helen Ficalora earrings, $350, helenﬁcalora.com Styling: Jacqueline Azria. Hair: DJ Quintero/Statement Artists. Makeup: Genevieve for Lancôme/Sally Harlor. Manicure: Elle/ TraceyMattingly.com
Rather than paging through Pinterest, Katie focuses on the visuals in her personal environment. “I just need to repaint a room over and over again,” she says. Right now, she’s going for light-blue and cream colors and fresh ﬂowers everywhere. It’s not feng shui that guides Holmes’s choices so much as her mother—speciﬁcally, the inspiration of a full-time mother who was supremely crafty and taught her youngest child the psychic value of surrounding yourself with beauty, however you deﬁne it. “I feel really lucky, because my mom is so creative, and she’s such an artist. I mean, she makes all of the curtains, she makes all the pillows. She made me a homemade sweater. She knows how to do everything. And it’s all, like, just wrapped in love. Growing up I kind of took it for granted, but as I’ve gotten older I see the poetry in that.” Now that Katie is coming up on 40, she ﬁnds herself increasingly marveling at that and looking for guideposts in her own mothering of Suri, who turns 12 this month—while being adamant that she won’t be having any more children herself. The only possible downside of having a mother like Katie’s is that she still feels she hasn’t cracked the perfect-mother
“Your broken self is more beautiful than your original self.” code. For instance, even though she’s on Instagram herself, she tries not to look at too much social media because she gets a little competitive with other mothers. “Like, that one has taken her child to Morocco, why haven’t I taken my child to Morocco?” On the other hand, not many of those moms are directing and starring in their own ﬁlms. Katie’s ﬁrst venture, All We Had, was released in December 2016, and her second is in the works now: Rare Objects, based on the book by Kathleen Tessaro.
“Some people say, ‘It must be so hard to act and direct at the same time.’ But it’s not as challenging as it looks, because you’re in charge of it. And when you’re a mom— we’re used to doing 25 things at once.” Rare Objects takes place during the ’30s in Boston and New York, and Katie describes it as “two women struggling to break out of the boxes created by society,” which I read as, “Beautiful women discovering their lesbianism in vintage underwear.” Apparently it’s a little more involved than that. But there is a metaphor at the heart of the story that Katie is focused on, and one can’t help but think back on her very public drama of the past six years. “At a certain point,” she tells me, “there is a ﬁght between one of the girls and her mother, and a teacup breaks. There’s a Japanese tradition where broken cups are put together with this beautiful golden paint. And then the broken cup turns out more beautiful than the original.” It’s this idea that has captivated Katie Holmes: that “your broken self is more beautiful than your original, pure self.” She pauses, then adds, “It’s not really your broken self, but it’s your traveled self. That’s what I thought was beautiful.”
She keeps her regimen simple and streamlined.
FOOD She was never much of a meat eater (“Though I make an exception for pepperoni pizza”), and Katie’s diet has become increasingly plant-based. “It used to be about ﬁtting into my jeans, and I’m so sick of that. Now I think of it more as a health decision.”
1-4 GET T Y IMAGES; 5 SHUT TERSTOCK
Two musts: ﬂaxseed oil (“It’s good for your skin and your hair—and your heart. I take two to three tablespoons a day”) and SK-II facial masks (“I sleep in them”).
MENTAL HEALTH Painting canvases. “I do a lot of abstracts, because I’m not trained. Usually I end up giving them away as gifts.”
In the Spotlight The challenge: staying sane and happy despite public scrutiny. 1. Her role as Joey Potter on Dawson’s Creek set Katie’s fresh-faced, coltish image for years to come. 2. In May 2005, just a few weeks into their romance, Katie and Tom Cruise were making the scene, here at an Oprah party. What followed gave new meaning to “whirlwind romance”: an engagement in June, pregnancy announcement in October, and the birth of daughter Suri the following April. They wed in November 2006. 3. A more serious Katie at an event in 2011, one year before the TomKat breakup. 4. Suri, at 15 months, enjoying a soccer match with mom. 5. The smile is back: Katie glowed at the Z100 Jingle Ball in Madison Square Garden, New York City, last December. Q
There’s a female revolution afoot, and it’s powered by pink. From pink-Pussyhatted marchers to women-led brands with unabashedly pink logos, we’ve reclaimed the color. Wear the season’s boldest, brightest pieces in a riot of rose shades with pride, possibility—or however you please. This hue is rocket fuel for your wardrobe and spirit.
M IX AND MATC H Pair up anything pink and it works. Witness: the trench, socks, and sandals combo and this ultra-comfy skirt-andsneakers duo. A.L.C. sweatshirt, $195, alcltd.com; Alice + Olivia by Stacey Bendet skirt, $395, aliceandolivia.com; Adidas Originals sneakers, $80, adidas.com Opposite page: NSF Clothing trench coat, $495, nsfclothing.com; (Nude) sheer top, $350, avantgardebeverlyhills .com; Banana Republic top, $68, bananarepublic.com; Family Affairs pants, $180, bando.com; Guess slides, $29, guess.com; We Love Colors socks, $7, welovecolors.com
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ON E-UP YOURSEL F A jumpsuit is so effortlessâ€” you literally just put it on and goâ€”that it may become your new uniform. This punchy hue makes the ultimate impact. Sensi Studio jumpsuit, $240, sensistudio.com; Louise et Cie shoes, $139, louiseetcie .com; Richer Poorer socks, $12, richer-poorer.com
GO MONO Dressing in head-to-toe pastel pink could not feel more Zen. Want to raise heart rates just a bit? Add ďŹ erce magenta boots. Milly crop top, $275, milly .com; Goldie tank, $65, goldietees.com; Leviâ€™s jeans, $98, levi.com; SJP by Sarah Jessica Parker boots, $525, 301-971-6094
LAYER TONE S In a spectrum of pink, this ruffled top, structured pants, and star-print scarf are a winning combination. Lauren Ralph Lauren top, $69.50, ralphlauren.com; Banana Republic pants, $98, bananarepublic.com; Closed scarf, $141, closed.com
PAIR CL AS S I CS Pink with whiteâ€”two traditionally dainty colorsâ€” gives off unexpectedly edgy vibes with strong pieces like a cropped hoodie, voluminous skirt, and high-tops. So hoodie, $36, kohls.com; Love Binetti dress, $609, diegobinetti.com; Tretorn sneakers, $80, shopbop.com; We Love Colors tights (cut to socks), $14, welovecolors.com 117
GET LO U D This sweatshirt makes quite the statementâ€”its graphic print and fuchsia shade command attention. MKT Studio sweater, $164, mktstudio.com; Banana Republic dress, $148, bananarepublic.com
M AK E IT SPORT Y You could knock out a workout in these macaron-striped track pants. Or layer a chiffon dress on top to take your look from HIIT to happy hour. Ted Baker jacket, $335, tedbaker.com; Abercrombie & Fitch dress, $68, abercrombie.com; Twenty Tees pants, $175, twentytees.com; Supra shoes, $130, supra.com Fashion editor: Jacqueline Azria. Hair and makeup: Troi Ollivierre Beauty. Manicure: Roseann Singleton for Chanel/ Art Department. For complete shopping information, see Where to Buy on page 138. 119
STYLING: JACQUELINE AZRIA, HAIR AND MAKEUP: TROI OLLIVIERRE BEAUTY, MANICURE: ROSEANN SINGLETON FOR CHANEL/ART DEPARTMENT, PROP STYLING: JOJO LI/HELLO ARTIST, ADIDAS SPORTS BRA, MANDUKA LEGGINGS
BY K . A L E I S H A FE T T E R S PH OTO G R A PH S BY M E I TAO
THE ALL-NEW 2018 WRANGLER
actually less a joint and more a “symphony of tissues.” And as one of the most muscular and metabolically active areas in your upper body, they have the biggest impact on your overall exercise performance and metabolic rate. Which means that whatever badass ﬁtness goals you’re working toward this spring—whether that’s performing your ﬁrst pullup, doing a handstand in yoga class, or crushing your tennis serve— success hinges largely on your shoulders. “Even something like a deadlift, which you don’t typically think of as an upper body exercise, requires strong shoulders,” Nelson says. “If you can’t stabilize the load as you come up, you’re going to have
©2018 FCA US LLC. All Rights Reserved. Jeep is a registered trademark of FCA US LLC.
hether you’re looking forward to rocking a spring triathlon or the new halter in your closet, you’re going to want your arms to be on point. And when it comes to a strong, sculpted upper body, focusing your training on your shoulders will give you the best bang for your buck…physically and aesthetically. Made up of four distinct muscles—the anterior deltoid, medial deltoid, posterior deltoid, and trapezius—the shoulders are the most mobile, “do-it-all” joints in the entire human body, says Mike T. Nelson, Ph.D., an exercise physiologist and adjunct professor of human performance at Carrick Institute in St. Paul, Minnesota. In fact, says Nelson, your shoulders are
some issues.” With weak or unstable shoulders, you might not be able to get the weight off the ﬂoor at all. Improved ﬁtness performance and higher calorie- and fat-burning potential are all amazing, but looking hot in a tank top is another fun payoff. A set of sleek shoulders completely reshapes and deﬁnes your entire upper half, improving your posture, chiseling your arms (because the moves inherently recruit other muscles like your biceps and triceps), and making you look and feel superstrong. “It ﬂips a little switch in a lot of women. We stand a little taller, walk a little prouder, carry ourselves with a bit more oomph,” says certiﬁed strength and conditioning specialist Kourtney Thomas, owner of Kourtney Thomas Fitness in St. Louis. And that boost will come in handy wherever you and your tank top are heading this spring.
A closer look at this crucial joint Scapula: One of three bones in the “shoulder girdle” (along with the humerus and clavicle), your shoulder blade floats on the rib cage, attached only by your rotator cuff muscles.
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Glenohumeral joint: This ball-and-socket joint links the upper arm with the chest. Very mobile and naturally unstable, it’s the most often dislocated joint in the body.
Humerus: The upper arm bone’s head (or ball) is covered with muscles and tendons responsible for keeping it centered in your shoulder socket.
When you hunch over a screen (be it phone, tablet, or computer), your head puts 60 pounds of pressure on your neck—rounding your shoulders forward and weakening the supportive back and shoulder muscles, Unthank says. Over time, they become weak and stretched out, and you start complaining about “carrying everything” in your shoulders. In one study of female office workers, performing a 20-minute shoulder- and neck-strengthening dumbbell workout three times a week for 10 weeks signiﬁcantly reduced pain and improved function. To the rescue: our workout on page 126.
Yep, the gender gap hits the shoulder too. The hormone estrogen affects collagen synthesis, making women’s joints laxer, easier to injure, and slower to repair, says physical therapist Jessica Hettler, D.P.T., clinical manager at the Hospital for Special Surgery Sports Rehabilitation and Performance Center in New York City. If you’re on the Pill, good news: Hormonal contraceptives may signiﬁcantly reduce the risk for ligament injury, per recent research in the Orthopaedic Journal of Sports Medicine. Not on BC? Hettler says you are most prone to ligament injury in the luteal phase (from ovulation until your period
THE SPIRIT OF FREEDOM
1 2 3 / M O N T H 2 0 1 8 / WO M E N ’ S H E A LT H
starts), so keep an eye on your form and intensity during that time of the month to help avoid injury.
Your Workout When you’re ﬂexing (or selﬁe-ing) in front of the mirror, it’s natural to focus on what’s most visible. But that means we tend to forget about the smaller stabilizer muscles that we can’t always see—like your subscapularis, which stabilizes the shoulder and combats internal shoulder rotation (a.k.a. rounded shoulders). Perform two pulling exercises (think rows and chinups) for every pushing exercise (like pushups and chest presses) in your workout routine, Nelson says. This will help strengthen those crucial anterior muscles (the ones on the back side of your body) while also helping to combat muscular imbalances that can make your shoulders more susceptible to injury.
Your Handbag “The tendons of the rotator cuff are like a pair of blue jeans: With poor care and a
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GUT TER CREDIT TK
As we’ve mentioned, the shoulders are the most mobile joints in your body. But that mobility comes at a price: stability, says certified strength and conditioning specialist Matt Unthank, training director at Crossover Symmetry in Denver. One in four women ages 20 to 55 complain of shoulder pain, per BMC Musculoskeletal Disorders. And another study suggests that, at some point, about 20 percent of us will tear our rotator cuff. As women, everything from how we’re built to how we live and train impacts our shoulder health. Here are the biggest everyday culprits and how to beat them.
lot of use, the denim starts to wear out and become frayed,” Unthank says. “If you’re carrying a bag the same way every day, especially if it’s superheavy, you add load to those torn blue jeans, causing them to wear down quicker.” Realistically, it’s a big ask to downsize your handbag. Instead, opt for wider straps if possible, wear your bag across your body whenever you can, and switch shoulders every now and then, he says.
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If you’re a C cup or larger, your bra straps may have created grooves on top of your shoulders. Well, if not corrected, these can become permanent, actually deforming the shoulders’ muscle fascia, explains sports physiotherapist Deirdre McGhee, Ph.D., a researcher with Breast Research Australia at the University of Wollongong. “They can also become very painful,” she says. Consider investing in bras with thicker, or padded, straps to reduce the amount of downward pressure on your shoulders, McGhee says. She also recommends regularly switching between straight straps and racerbacks so you aren’t stressing the exact same spot on your shoulders every single day.
More than a third of strength-training injuries strike the shoulders, per the Journal of Strength and Conditioning Research. And if you have an existing injury— or just a clicky, poppy shoulder—it can be tough to find moves that don’t tick off the joint. Until now. Try these easy work-arounds. shoulders…try dumbbells. Weighting each arm individually allows both shoulders to follow a more natural movement path, Unthank says. It also lets you angle your palms slightly inward, reducing your risk for impingement—when the rotator cuff gets pinched under your shoulder blade’s acromion process (the bony protrusion you can feel on the top of your shoulder).
2/ If you can’t perform pullups…try chinups. Chinups put your shoulders in a more stable position, Unthank says. Plus, since the underhand grip leverages your biceps and chest muscles more than pullups do, they’re easier to perform. By doing them slowly and with control, you reduce yanking or excessively stressing your shoulders.
If you can’t comfortably get into a back squat…try goblet squats. When you have tight, immobile shoulders, you won’t be able to hold a barbell on your back without a lot of shoulder pain—and probably a pretty arched back. Goblet squats,
THE PROMISE OF ADVENTURE
on the other hand, put the shoulders in a more comfortable position and keep them there throughout the movement while also training shoulder stability.
If shoulder presses make your shoulders pop…try moving your hands slightly forward. By positioning your upper arms diagonally in front of your body, rather than straight out to the sides, you reduce the risk for impingement, Hettler says. Aim to keep your upper arms positioned between 30 and 45 degrees in front of your body.
If your shoulders are up by your ears during planks…try corkscrewing them. Before you start any movement in plank position, “grip” the ﬂoor with your palms by imagining yourself screwing them into the ground—left hand tries to turn counterclockwise, right hand tries to turn clockwise. Your hands won’t actually move, but this slight adjustment will protract your shoulder blades to help prevent impingement, as well as better activate your shoulders and entire core.
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1/ If the barbell bench press hurts your
For shoulders that are as powerful as you are, try this routine created by Thomas. By mixing mobility work with hit-’em-hard moves designed to sculpt and shape from every angle, it crosses everything off your list in 30 minutes flat. Twice a week, perform the following exercises, in order, as instructed.
1. Resistance Band Shoulder Rotation Grasp one end of a resistance band in each hand. Hold the band in front of your waist, your hands six to eight inches wider than your shoulders and your palms facing your body (a). Keeping your arms straight and core tight, slowly raise the band directly overhead (b) and then lower as far as you can behind you (c). Pause, then slowly reverse the movement to return to start. That’s one rep. Do 10 to 12. a
2. Scapular Wall Slide Stand with your back, butt, and head against a wall; bend your elbows to 90 degrees and raise them out to shoulder height, with the entire length of your arms pressed into the wall, palms facing forward (a). Slowly straighten your elbows to slide your arms up the wall (b). Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12. a
Hold a dumbbell in each hand and stand with your feet hip-width apart, arms straight at your sides and palms facing each other (a). Brace your core, then raise the weights out to shoulder height, arms straight but keeping a slight bend in the elbows (b). Pause, then slowly reverse to return to start. That’s one rep; do 10 to 12. Rest for 30 seconds, then repeat for three or four total sets.
4. Seated Dumbbell Overhead Press a
Hold a dumbbell in each hand and sit on an incline bench with your back ﬂat and straight; bend your elbows to 90 degrees and raise them out to shoulder height, palms facing forward (a). Bracing your core, press the weights up and together until your arms are straight but not locked (b). Pause, then slowly reverse the movement to return to start. That’s one rep; do six to eight. Rest for 90 seconds, then repeat for three or four total sets.
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3. Dumbbell Lateral Shoulder Raise
5. Dumbbell Standing Rear-Delt Raise Hold a dumbbell in each hand and stand with your feet hip-width apart, knees slightly bent; hinge forward to lower your torso so your arms hang directly from your shoulders, palms facing each other (a). Keeping a slight bend in your elbows, brace your core and raise the weights out to shoulder height (b). Slowly lower back to start. That’s one rep; do 10 to 12. Rest for 30 seconds, then repeat for three or four total sets. a
To make sure you’re firing up the right muscles, imagine you’re trying to squeeze an orange between your shoulder blades. 6.
THE ALL-NEW 2018 WRANGLER
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Inverted Row Get underneath a bar in a squat rack (the higher it is, the easier the exercise will be); place your hands more than shoulder-width apart and extend your feet in front of you, so your body forms a straight line from shoulders to heels (a). Keeping your body ﬂat and core tight, bend your elbows and pull your shoulder blades together to raise your chest to the bar (b). Pause, then slowly reverse the movement to start. That’s one rep; do as many full reps as possible. Rest 10 seconds, then repeat, doing three or four total sets. Q
The biggest trend in wellness might be the one you’re not hearing about—and that’s entirely the point. BY ALYSSA GIACOBBE TYPOGRAPHY BY MUOKKAA STUDIO
The world has gotten louder. Scientists say the level of human-generated background buzz (think: impatient drivers, your neighbors’ surround sound) has been climbing steadily, putting an estimated 104 million Americans at risk every day. All that, and we’re increasingly pummeled by an endless stream of emails and social media updates—which is creating record levels of mental noise and physical stress. In turn, silence has become a hot commodity. Internet searches for “silent retreat near me” climbed by more than 500 percent last year. Several airports, including London City, Barcelona, Warsaw, and Helsinki, are switching from booming announcements to silent display screens and apps. “Talking-optional” restaurants, like Brooklyn’s Ichiran (the menu is a checklist), and salons (Minneapolis’s Fox Den Salon has quiet chairs) are cropping up across the country. This is not about being antisocial; people are simply craving a mental breather. And in the process of taking one, they may be safeguarding their health. The nonstop cacophony of auditory and mental stimulation most of us experience
daily triggers a state of arousal—basically, the ﬁght-or-ﬂight response—that can potentially damage brain, heart, and inner-ear tissue (the adrenaline rush can reduce blood circulation in the area), says Bart Kosko, Ph.D., a professor of electrical engineering and law at the University of Southern California who studies the impact of noise on the body and the environment. And research shows noise pollution is the second-biggest threat, after air pollution, to public health. It’s been linked to conditions like cancer, heart disease, and depression. To stave off those negative results, you need to dial down the volume, internally and externally. Find out how on the next page.
retain. And having too much data can cause information fatigue—a slump in decision-making and problem-solving skills—research shows. To keep your brain fresh, try turning off all but your most essential push notiﬁcations (for example, text messages and calendar reminders). And instead of skimming multiple morning news sources every day, cut back to a handful of your absolute favorites.
Zen Out Even just a few minutes of daily meditation can help calm the brain, lower stress, decrease anxiety and depression, and improve your attention span. “Meditation also helps you deal with noise and stress in general, because you’re training your mind to resist distractions,” says Kosko. As a result, you may be less likely to feel you have to race to your phone the second it pings. One quick exercise to try: Label your feelings (e.g., “stressed” or “tired”), which shifts brain activity from the emotional areas to the thinking areas of your brain.
Pick Up a Book Data smog, or the never-ending clamor of information overload, can create a racket of unwanted mental noise. Kosko blames our habit of “info snacking”—that is, consuming online information for brief periods throughout the day—for agitation and increased inability to focus. It can also prevent us from being present, since we’re so engrossed with our phones and tablets that we tune out what’s actually happening around us. A few ﬁxes:
Trim Your Feed A constant mental diet of information impedes productivity and decision-making by overwhelming the short-term memory. That’s why Kosko recommends a total no-TV, no-Internet, social media–free day as often as is realistic. New York City yoga instructor Nikki Vilella spends every Saturday unplugged. “I look at my phone in the morning and at night,” she says. “In between, I go out to the woods or I do yard work. I hang out by myself, think about the week, think about my relationships. If you’re always engaging with news coming at you, you can’t possibly have the space to reﬂect on what’s going on in your own life.”
…or Just Be Choosy with the News You Consume The average person looks at her phone between 47 and 86 times a day—many of those times presumably in response to one of the more than 7 trillion push notiﬁcations Apple says it’s issued through its devices since 2009. But Kosko notes that the more material we take in, the less we’re likely to
Long-form reading can counter info snacking. “Sustained thought is becoming rarer, but like meditation, it encourages focus and steels the brain to be less distractible,” says Kosko. “In that way, it can help people cope with noise stress.” As little as six minutes can help quiet the mind.
Stay Hydrated Drinking water throughout the day—around 91 ounces total each day—can boost your attention span and prime your brain to wade through the clutter. Tea can also help: L-theanine, an amino acid found in black tea, has been shown to help sippers pay attention and perform tasks better than those given a placebo.
Four million of us face “damaging” noise every day, from booming concerts to incessant honking—road traffic has almost doubled over the past 30 years. Sudden and jarring sounds, such as ﬁre alarms, are the most destructive because they can spike cortisol and adrenaline levels. That hormonal ﬂood can spark inﬂammation (a contributor to heart disease), anxiety, insomnia, and cancer. But even low-level racket can harm hearing. Here’s how to protect yourself—and still enjoy modern society (and all its sounds).
Beware Loud Noises Sound is measured in units called decibels (dB). Anything over 85 dB—ﬁreworks and packed stadiums often clock in at over 115 dB—can damage small hairs in the ear that carry sounds to your brain, leading to temporary or permanent hearing loss, depending on how long you’re exposed. At 120 dB, that can happen in as little as two minutes. Limit loud sounds, and if you’re in a place where you have to shout in order to be heard three feet away, protect your ears: The FDA-approved Happy Ears earplugs ($12, happyears.co) reduce noise by 25 dB.
…and Softer Ones Too Low-level environmental noises like light traffic or the hum of kitchen gizmos won’t hurt your hearing, but they can make you feel frazzled and disrupt sleep (especially if you’re a light snoozer), two factors that up your risk for obesity and heart disease. And the effect is cumulative: The more you’re exposed to them, the worse the outcome. Choose quieter options whenever possible—for example, use your stove top more than the microwave—or minimize sound output (by, say, covering the base of blenders and coffee grinders with a dishcloth). Sound-absorbing curtains can block street sounds. Moondream cotton drapes claim to absorb up to 7 dB (from $89, moondreamwebstore.com).
Mind Your Music Songs have gotten progressively louder over the past 50 years—a tactic producers use to drown out competitors and to sound better in digital form. And then many of us go and crank up the volume: An estimated 1.1 billion people ages 12 to 35 listen to personal audio devices at unsafe levels, risking permanent hearing loss. Headphones that block ambient noise can make you less likely to listen loudly. Try Bose Quiet Comfort 35 Wireless II ($350, bose.com) or Monoprice Noise Cancelling Headphones ($50, monoprice.com). And stick to the 60/60 rule: Keep the volume at no more than 60 percent of your player’s max and listen for less than 60 minutes.
Protect Your Slumber Feeling tired is another by-product of too much noise—stemming not only from actual sounds that wake us up but also from an inability to shake the stimuli of the day. The ironic solution: Fight noise with noise. A fan or white-noise machine like Marpac Dohm Classic ($50, marpac.com) can mask traffic or hard-partying neighbors. If the drone of the snorer next to you is the source of the racket (partners of snorers wake up, at least partially, an average of 21 times an hour—seriously), consider earplugs—or separate bedrooms.
Book a Tranquil Table The volume in restaurants can be conversation-prohibitive at best, agitating at worst. One look at noise levels in popular restaurants found they were close to or exceeded 90 decibels—basically as loud as standing three feet from factory machinery—which can directly damage hearing over time. Ask for a corner table or one next to a wall, which helps minimize the hubbub. And while you may not want to spend your entire meal in silence, especially if you’re catching up with a friend, Sharon Salzberg, the founder of silent retreat center Insight Meditation Society, recommends forgoing chitchat for at least a few minutes. Admittedly, it sounds strange, but it could strengthen your connection with your companion. You’ll leave dinner without any ringing in your ears—and, just as important for clarity, says Salzberg, “an understanding of your friend that you may not have had before.” Q
We love it and fear it, crave and resist it. Much of the food industry has been reengineered to save us from it. But the latest science behind the F-wordâ€”how much to eat, what types to avoidâ€”suggests that when it comes to your health and your weight, you can be less restrictive. WH investigates. BY M I C H E L L E S TAC E Y
P H OTO G R A P H S BY DA N FO R B E S
Whole milk and steak have joined olives and fish on the â€œinâ€? list.
s there a phrase that gets a brisker workout these days than “healthy fats”? Avo toast rules brunch menus and Instagram feeds, EVOO ﬂows like wine over roasted veggies, and nut butters whir to the beat of smoothie blenders. But naturally, that brings us to the idea of “unhealthy” fats. What to make of those saturated varieties—the meats, the dairies? The fats that we’ve been told for decades will raise our cholesterol, clog our arteries, and, ultimately, cause heart disease? Studies have been quietly accumulating over the past few years that suggest the truth about saturated fat is more complicated—and less damning—than previously thought. In fact, the saturated stuff may be necessary, even…healthy. Well, be still our beating hearts. This new doctrine hit the big time late last summer, when the journal Lancet published a decadelong study looking at the eating patterns of 135,000 people from 18 countries. The startling results got the scientiﬁc community squabbling and inspired a ﬂurry of incendiary headlines (“Low-Fat Diet Could Kill You,” for one). The study found not only that those who consumed the least fat and most carbohydrates had a 28 percent higher risk of dying over those 10 years, but also that those eating the most fat had a 23 percent lower risk for death. More pointedly, those results held steady across all kinds of fats—including saturated fats, which showed an additional beneﬁt of being associated with a lower stroke risk. And low levels of saturated fat actually increased mortality risk. Shocking news, and not everyone is on the same page. The American Heart
Saturation Point Eat a high-fat Mediterranean diet. Reduce stress. Walk at least 22 minutes a day. Take the focus off saturated fat. When Redberg and two other cardiologists published an editorial in the British Journal of Sports Medicine last April proclaiming all of the above, the backlash from old-guard scientists
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Association still recommends that saturated fat be less than 6 percent of an adult’s daily calorie consumption, a tiny amount considering that the average saturated-fat consumption in the U.S. is around 14 percent. But altering dietary recommendations can be like turning an ocean liner that’s going full steam ahead: It’s a slow and unwieldy process. “There has been a lot of discussion of the evils of saturated fats for many years,” says Rita Redberg, M.D., a cardiologist at the University of California San Francisco School of Medicine and the editor of JAMA Internal Medicine. “Reeducation based on new knowledge and understanding takes time.” Meanwhile, our efforts to avoid sat fats have led us to try to replace them—with mixed results. The ﬁrst suggestion, carbs, turned out to be catastrophic, with many experts now suggesting it triggered our current obesity crisis. Now the anti-sat-fat camp recommends “replacing saturated fat with unsaturated fat as much as reasonably possible,” says Walter Willet, M.D., a professor of epidemiology and nutrition at Harvard University, who has studied diet’s effect on health for 40 years. But concerns are arising about unsaturated fats as well, particularly one category of polyunsaturated fats (PUFAs): certain vegetable oils, such as corn and soybean, that are high in omega-6 fatty acids (as opposed to those high in omega-3s—like olive oil—which are clearly health-promoting). The thicket of conﬂicting messages is frustrating. But there is a way through the brambles, a path that follows the evidence and weaves in common sense too. Because fat is as essential as it is delicious, we dove deeper into what kind you should be putting on your plate.
The case against animal fats may have been highly overstated.
was swift and stinging, labeling the advice “bizarre” and “simplistic.” Yet a growing tally of studies seems to suggest that it is neither, calling decades of assumptions about saturated fat into question. One was a meta-analysis in 2014 that looked at 76 studies—27 of them randomized, controlled trials, the gold standard for research—and found that “current evidence” doesn’t support limiting saturated fats in favor of PUFAs. Another analysis the next year showed no link between saturated fat intake and mortality from all causes, including cardiovascular disease, heart disease, and type 2 diabetes. “Saturated fat used to be public-health enemy number one,” says David Ludwig, M.D., Ph.D., a professor of nutrition at the Harvard T. H. Chan School of Public Health. “But it’s neither that nor exactly a health food. It’s kind of a
We now know that not all saturated fats behave the same in the body. neutral.” Here’s a primer on the evolving science of saturated fats in your body. It impacts cholesterol. But not in the way you think. For decades the scientiﬁc gospel was that high total cholesterol levels, and especially high LDL (the “bad” form), raised your risk for cardiovascular disease. Then researchers discovered that what matters much more is the ratio of LDL to HDL. The higher your HDL (the protective cholesterol), the better.
“Saturated fat raises LDL, but it also raises HDL and lowers triglycerides,” says Ludwig. Not all LDL is alike. Emerging research suggests there are two kinds of LDL particles: big, ﬂuffy particles that protect against heart disease, and small, dense particles that may create inﬂammation and blockage. And when your LDL goes up because you’ve eaten a steak, the increase is in the large
two weeks, with 25 percent each for carbs and protein. Then the level falls to about 40 percent fat, depending on the person. Perhaps not coincidentally, that is where the average American fat intake stood before the viliﬁcation of fats, and especially saturated fat, that began in the ’70s—and before the obesity epidemic.
Hard to Process
One new weight-loss program calls for 50 percent fat— including butter.
Peer into most American cupboards and you’ll ﬁnd them: bottles of corn, soybean, and canola oils. These polyunsaturated oils are hugely popular and marketed as healthy, particularly when compared with butter. They also contain large amounts of omega-6 fatty acids. Those are a good thing, right? Not so fast. Omega-6s are something of an evil twin to omega-3s, the heart-healthy fats in ﬁsh and olive oil. We do need a bit of omega-6 in our diets, but we now take in vastly more than we did a century or so ago—thanks to all that processed vegetable oil—and recent research suggests it may promote heart disease rather than protect against it. One of the most convincing studies was published in 2016 but was based on evidence collected in the ’70s. (Why, you ask? Some experts feel it was “buried” because it didn’t support the pro–vegetable oil theory of the day.)
The large clinical trial hypothesized that reducing saturated fat and replacing it with omega-6-loaded corn oil would prevent heart disease and lower mortality rates. Instead it did nearly the opposite, and in surprising ways. Cholesterol levels did go down in the corn-oil group, but death rates stayed the same as in the sat-fat group. And the greater the drop in cholesterol, the higher the chance of death. Evidence is mounting, says James DiNicolantonio, PharmD., a cardiovascular research scientist at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, and author of The Salt Fix. Speciﬁcally, he cites a meta-analysis that suggests the ratio of omega-6 to omega-3— just like that ratio of LDL to HDL regarding saturated fat—is especially important. It all comes down to inﬂammation. Omega-6 causes it, contributing to cardiovascular disease, cancer, osteoporosis, and autoimmune diseases. Omega-3 protects you from it. So rejigger your diet by increasing your intake of fatty ﬁshes like salmon and tuna, ﬂaxseed, grass-fed (not grain-fed) beef, walnuts, and lentils. And minimize your consumption of vegetable oils, bottled salad dressings (also sugar-laden), and snacks like crackers. It’s an easy ratio we can all get behind.
STRIKING A HEALTHY BALANCE particles, not the small ones. Being sedentary? That triggers the small ones. The source of sat fat is key. We now know that not all saturated fats behave the same in the body. Full-fat dairy and dark chocolate are full of sat fats but don’t raise the risk for cardiovascular disease. It helps control weight. In fact, Ludwig claims we should eat more fat in general and far fewer processed carbs for our health and waistlines. “When you consider white bread and butter, the bread is the less healthful component,” he says. After conducting research for 20 years, he created a weight-loss program outlined in his 2016 book, Always Hungry? In a pilot test, the average weight loss over 16 weeks was 20 pounds, with some ranging to 30. “Since the program is not calorierestricted, we also think the results will be more sustainable,” he adds. The plan calls for a diet that’s 50 percent fat in the ﬁrst
Experts have long suggested that the “French paradox”—the fact that people in that country eat more saturated fats than we do, yet live longer and have much less heart disease and obesity—is due to their way of life: They cook more and are more active (not necessarily gym workouts, just walking). And though their food is often high in fat (think duck à l’orange), it’s served in smaller portions and eaten in a leisurely way. They rarely count calories or fat grams. That same moderation should inform your own diet. Here’s how to start: Choose whole, “real” foods over those that come packaged. That is, a baked potato (drizzled with olive oil or patted with butter) instead of “healthy” baked chips. Processed foods, even those with “no trans fats!” labels, tend to be high in polyunsaturated fats.
Limit eating out. And not just because of huge portions: The restaurant industry relies heavily on polyunsaturated oils and also typically uses high heats. That causes the oils to oxidize and even creates trans-fatty acids; both raise heart disease risk.
Don’t obsess over counting fat grams. Eat a variety of foods (some meats, balanced out with lots of ﬁsh and nonanimal sources of protein like legumes), and plenty of vegetables. If you’re eating enough fat, you’ll be naturally satiated. Q
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ON THE COVER
If you have struggled for years—or maybe your HQWLUHOLIHŋWRIHHOFRQƓGHQWDQGVWURQJLQ\RXU body and lose the weight, Take It Off, Keep it Off is the plan that will have you regularly rocking skinny jeans and crushing 10-Ks in just a few months. Filled with stories from women who lost big while living bigger, Take It Off, Keep it Off lets you in on the weight-loss secrets that have helped women drop 20, 40, and even 100 pounds—now you can too!
The Good Buy
Cloud-like patterns are major in athleisure this spring. We’ve got our eyes on this supersoft version.
GET T Y IMAGES (SK Y )
Wear It to Heart Leia Bra in Peach Landscape, $49, wearittoheart.com
Perfect for yoga and Pilates, the crisscross straps and deep V-cut on this low-impact bra cover less skin than traditional versions, preventing sweat from getting trapped.
Like a cotton candy sky, the pattern isn’t just cute. Research shows that simply looking at nature imagery, whether forest or sky, can lower stress levels.
THE TEXTURE This polyesterspandex blend is strong enough to keep you secure but still feels so soft that you’ll be extra comfy while moving through your chaturangas.
P H OTO G R A P H BY T E D C AVA N AU G H
1 3 9 / A P R I L 2 0 1 8 / WO M E N ’ S H E A LT H
THE COLORS Digitally printed, water-based inks are better for the earth and you. Pollution— spurred by energy waste—has been linked to everything from allergies to depression.
Spring Beauty Special
Flip Over for the April Issue
Katie Holmes Shares Her Glowing Skin Routine
The Ultimate Guide
Play Up Your Strongest Features
34 Super Fast Tricks
Healthy Shiny HAIR Secrets From Real Women
Three steps to SKIN ENVY
A routine for instant nourishment and visibly healthy skin. Let the compliments begin.
GENTLE IS THE NEW STRONG The modern way to gently cleanse and condition. Lightweight Micellar formula, now paired with the power of Pro-V Nutrient Blends to transform fragile hair into strands of strength.
The reigning beauty ideal is radically simpleâ€”it just requires that you be you. Because you truly are a singular sensation. So weâ€™re dedicating this special section to not only embracing but enhancing the qualities that make you special, that give you your magic. First up: lines that are more than just fine.
MA X CARDELLI/ TRUNK ARCHIVE
S PR IN G B E AUT Y S PEC IAL
That line, that crease, that groove…all well earned. And as dermatologist Laurel Naversen Geraghty, M.D., explains, embracing them not only reveals your unique beauty but also can boost your confidence.
RYAN O. PHOTOGR APHY (STILLS), ST YLING: ELIZABETH OSBOURNE; OPPOSITE PAGE: MA X CARDELLI/ TRUNK ARCHIVE
o hear some of my patients tell it, wrinkles are the enemy—invaders to be fought with every available tool. That mindset is a disservice to us all. I view these lines and creases as some of our most attractive and quintessentially human qualities, reﬂecting years of happiness, laughter, love, concentration (I deﬁnitely developed a few furrows during med school!), tears, and, in my own experience, occasional scowls aimed at adorable but misbehaving children. Consider the curved lines on our cheeks—the nasolabial folds—that illuminate our face when we ﬂash a genuine smile. Or take the twinkle-promoting crinkles around the eyes, which can make it appear as if we’re smiling even when we’re not. (I refuse to call these lines “crow’s-feet.” Why should natural expressions of joy be compared with creepy bird talons?) A little smoothing in either of these places can look ﬁne, but delete them completely and you could lose the animation that gives your face character. Of course, as a dermatologist, I perform cosmetic surgery. But I believe the best—the most beautiful and the most natural—results come from softening only the features that reﬂect negative emotions, like the undereye hollows that prompt colleagues to ask if we’re tired even when we’ve logged eight hours, or the perma-scowl between the brows that can make us seem angry. I preach this philosophy to my patients and apply it to myself. I am in my forties, and, like my patients, I want to look and feel like my best self. If there’s one thing I’ve learned by examining skin for a living, it’s this: Health, beauty, and radiance have absolutely nothing to do with our birthdate. I see gorgeous, glowing complexions in newborns and 90-year-olds alike. And while babies may be born with it, adults can develop and nurture it through healthy habits, conﬁdence, happiness, and an acknowledgment of our own unique, irreplaceable, and expressive beauty.
Smoothing It Over This science-backed action plan keeps skin hydrated and supple. 1. Apply a daily topical antioxidant (under sunscreen) containing vitamins C or E or ferulic acid, such as SkinCeuticals C E Ferulic ($165, skinceuticals .com); it can fend off damage from UV exposure and pollution. 2. Wear a minimum of broad-spectrum SPF 30, like Elta MD UV Clear SPF 46 (from $32.50, eltamd.com), every day— no exceptions. It’s the most important step for preserving your skin. 3. Moisturize once or twice a day with a soothing cream—ideally
one that contains an emollient like dimethicone, such as Olay Regenerist Whip ($29, olay.com). This restores the skin’s barrier, keeping irritants out and hydration in. 4. Cleanse your face with a gentle foaming cleanser, like La RochePosay Toleriane ($15, at drugstores). It’s crucial to do this at night to remove inﬂammation-causing makeup, dirt, bacteria, oil, and free radicals. 5. A pea-size amount of a topical retinoid, such as Differin Gel ($30, at drugstores), at bedtime
can unclog pores and help lessen wrinkling, spots, and breakouts. 6. Gently exfoliate once or twice a week. Those with sensitive complexions often do well with a mechanical method (like a scrub or washcloth) because the process is a little more controlled; you can adjust how hard or how softly you rub. Oilier types often prefer chemical exfoliation (with a cream, peel, or wash containing a retinoid or acids), like the Aveeno 60 Second In Shower Facial ($7, at drugstores), which contains sloughing lemon peel extract.
SPRING BE AUT Y SPEC IAL
Kicking It Up a Notch Before you take the plunge with lasers or injectables, follow these steps. They’ll set you up for results you’ll love.
Find a board-certiﬁed derm and request a consultation. Everyone from ob-gyns to nurses is offering injections and laser treatments these days, but that doesn’t mean they’re all well trained or supervised. Word of mouth can be helpful; so are websites that review cosmetic surgeons, such as realself.com.
DURING Size up your doctor’s face—not for beauty or for comparison, but to gauge how natural she
looks. Many derms perform cosmetic treatments on themselves (myself included), and this can offer a sense of her aesthetic in an instant. Inquire about your doctor’s philosophy (does she encourage a natural look?) and communicate speciﬁc concerns (uneven pigment? a furrowed brow? skin laxity?). No matter your goals, a gradual approach is best, especially for a procedure you haven’t tried before. It’s always easier to do a little more later (whether
that’s a hyaluronic acid ﬁller or a laser) than try to correct something that’s been overdone.
AFTER If there is a question, concern, or complication post-procedure, call your doctor right away. She is trained to perform adjustments (for example, prescription eye drops can counteract subtle eyelid drooping after botulinum toxin injections). We’re here to help, but we don’t live at your house—we want to know what’s happening! Q
Ultra-common yet largely unsung, moles havenâ€™t garnered the same aesthetic appreciation as their little cousin, freckles. But as cultural definitions of beauty become more inclusive and individualistic, theyâ€™re finally making a mark. BY A N N I E TO M L I N
ARIS JEROME/ART PARTNER LICENSING
S PR IN G B E AUT Y S PEC IAL
FEEL the CLEAN. SEE the GLOW. Body washes that draw out impurities and draw in hydration for naturally glowing skin. A cleanser’s just a cleanser. Unless, it’s Olay.
Identity Crisis “Not every brown spot is a mole,” says Ellen Marmur, M.D., a dermatologist in New York City. So how can you tell what kind of mark is on your skin? Technically speaking, moles are called nevi and can be ﬂat, raised, ﬂesh-colored, brown, or black. On a microscopic level, they’re a tight cluster of melanocytes, the body’s pigment-making cells. Freckles, too, are groupings of melanocytes, but “freckles often tend to come and go with sun exposure,” says Los Angeles dermatologist Naissan Wesley, M.D. “Moles grow deeper in the skin. They come—and they stay.” And then there’s seborrheic keratosis, an age-related brown or gray growth commonly mistaken for a mole. These growths are benign and frequently removed for cosmetic reasons, but still, Marmur advises having any new moles or other spots examined. “I’ve taken off a few that mimicked early seborrheic keratosis but later turned out to be thin melanomas.”
A Brief History of Hot Spots Because we were transﬁxed by these things before Cindy, and we certainly were after…
Cinematic It girl Clara Bow stars in this year’s The Wild Party sporting a drawnon mole shaped like a heart.
Marilyn Monroe skyrockets to fame in Gentlemen Prefer Blondes, enthralling audiences with her platinum hair and left-cheek mole.
Trailblazing African American actress Dorothy Dandridge refers to the three moles on her face as “touches of cosmetic art.”
Elizabeth Taylor stars in Cleopatra. No word on whether the historical queen shared Taylor’s muchadmired beauty mark.
Edie Sedgwick becomes a style icon and darling of the art scene, thanks to her cropped, bleached hair; graphic eyeliner; and mole.
FROM TOP: DANNA WEXLER; AL AMY (BOW); GET T Y IMAGES (MONROE); AL AMY (DANDRIDGE), GET T Y IMAGES (TAYLOR), PHOTOFEST (SEDGWICK)
or thousands of years, humans have read meaning into moles. In ancient China and Greece, fortune-tellers divined futures by reading birthmarks. (One on your forehead? You’re a power player! Is it on the back of your neck? Oh, sorry, you’re going to be beheaded.) In seventeenth-century England and France, women fashioned faux moles from taffeta or leather. On the other side of the Atlantic, Salem witch hunters decreed that moles were the work of the devil. (Clearly, it was preferable to be a Frenchwoman in those days.) As divisive as moles have been, they’re far from exceptional. Nearly every adult has some. They’re more common among fair-skinned folks, but they pop up on all complexions. When we’re born, they’re microscopic, and they begin to grow during childhood. That’s usually when people start to disagree on what, exactly, to make of them. Their admirers refer to them as beauty marks, even accentuating or painting them. Meanwhile, detractors buy extra-strength concealer and search the Internet in private browsing mode for home-removal tips. Now, as American culture moves away from a one-size-ﬁts-all deﬁnition of beauty, there are encouraging signs that moles are getting their due. Whenever a magazine cover or an ad campaign digitally erases the smattering of moles on übermodel Gigi Hadid’s (enviably deﬁned) abs, for example, her fans unleash a tweetstorm in praise of her unretouched beauty. “Moles make us unique. We all have them—just in different places,” says NYC dermatologist and psychiatrist Amy Wechsler, M.D. Here’s to their randomness, their quirks, and their character-giving superpowers.
GET T Y IMAGES (4)
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Handle with Care
Most people sport at least a few normal moles (even-colored, round or oval, and smaller than one-quarter inch). Simply having them doesn’t make you more prone to skin cancer. But if you’ve got more than ﬁve of the dysplastic—or irregular— kind, your risk of developing melanoma, the deadliest form of skin cancer, increases tenfold. No matter your situation, though, your best defense is a good offense: wearing broadspectrum sunscreen (with an SPF of at least 30) daily. On days you’ll be outdoors, re-up every hour; when you’re stuck in an office, Wechsler says it’s okay to apply sunscreen only when you’re headed outside. A nonannoying strategy for when you’re running around but don’t feel like toting bottles of SPF? In the morning, apply a base for your face, like Supergoop! Unseen Sunscreen SPF 40 ($32, supergoop.com) and one for your body, like Neutrogena Hydro Boost Water Gel Lotion SPF 50 ($12.49, at drugstores).
Everyone should have a yearly skin cancer check with their derm, but in addition, “you should deﬁnitely look at your own moles every month,” says Marmur. Just remember your ABCDEs: Asymmetry Healthy moles are symmetrical. Got one resembling the shape of Iceland? Get it seen ASAP. Border A mole’s edges should be smooth and deﬁned—not jagged, blurry, or uneven.
Then keep a mist, such as Coola Face SPF 30 Makeup Setting Spray ($36, sephora.com), handy for touch-ups throughout the day on any exposed skin. It’s
gentle enough for the face, but the broad-spectrum SPF 30 means it can dole out protection wherever you need it, whether on your nose or your knees.
Color Most moles are a single shade of brown. A black spot, or multiple colors in one nevus, require an M.D. check.
Diameter Anything larger than six millimeters (about the size of a pencil eraser) should be examined.
Healthy moles don’t change their hue, with one exception. “During pregnancy, when estrogen levels are high for a prolonged period of time, your existing moles can get darker,” says Wechsler. That’s because estrogen increases melanin production (moles should return to baseline after you give birth). Research suggests that the synthetic version of estrogen used in birth control pills has a similar effect—so theoretically, a contraception/self-tanner pill could exist in the distant future.
Elevation Flat moles should stay ﬂat. If one rises, ZocDoc your derm.
Gaming geeks ﬂock to play Ms. Pac-Man, whose glam look features a hair bow, red lipstick, and a dainty dot on her left cheek.
Teenage Cindy Crawford wins a modeling contest—thanks, in part, to a mole she’d originally wanted to remove.
As Amy Winehouse belts out hits on Back to Black, she shows off a studded “beauty mark”—a Monroe, in piercing parlance—on her upper lip.
A Twitter account begins tracking the random placement of singer Kelly Rowland’s mole. Surprise! It’s made from a dab of black Duo eyelash glue.
Insta-fans of Gigi Hadid protest the absence of her torso moles on magazine covers. “Did they erase her beauty marks?” one asks. Q
It’s time to take back (and play up) those face-defining curves—your eyebrows. Read on for game-changing advice suited just for your shape. BY A M B E R K A L LO R
GABRIELLE REVERE/ART PARTNER LICENSING
S PR IN G B E AUT Y S PEC IAL
YOUR NATURAL SHAPE
YOUR NATURAL SHAPE
YOUR NATURAL SHAPE
Like Olivia Wilde
Like Miley Cyrus
Like Halle Berry
FROM LEFT: GET T Y IMAGES; SHUT TERSTOCK; GET T Y IMAGES; RYAN OLSZEWSKI (PRODUC TS)
Follow the Outline You’re blessed with plenty of lift, so refrain from plucking, save a stray or two. For polish, bicoastal brow whiz Jimena Garcia suggests outlining the tops and bottoms of your brows. Use a hue that matches your color, a rule that applies to all brow shapes. Brush the pigment through the middle with a spoolie (the mascara wand–like tool attached to most brow products) to blend. Try CoverGirl Easy Breezy Brow Fill + Deﬁne Pencil ($3.50, at drugstores). Highlight Strategically Instead of swathing concealer under your arches to make them pop (a common technique among YouTubers), add a hint of highlighter—like Sephora Collection Bright Future Radiant Luminizer in Champagne ($14, sephora.com)— from the tear duct to the base of your brow to brighten your eyes. “Applying shimmer across your entire brow bone can attract too much light and make your arch appear thinner,” explains Garcia.
Get a Lift Give your subtle arches a boost. NYC brow pro Joey Healy suggests sketching just a centimeter or two above the peak of your brow. Use an angled brush, such as E.L.F. Eyebrow Duo Brush ($3, elfcosmetics.com), and a powder—which has the softest effect—like Joey Healy Luxe Brow Powder ($28, joeyhealy.com). Accentuate the Ends Lend some love to your tails, says Garcia. “If you have really straight brows, elongating them can add an element of femininity,” she says. To ﬁnd the spot where your brow should ideally end, hold a brush handle against the edge of your nostril at a 45-degree angle so that it extends past the outer corner of your eye, then mark the area with a dot of powder. Draw a line from the bottom base of your brow to the dot and another from the top base of your brow to that same dot, ﬁlling in any sparseness with powder.
Create Symmetry Even out the natural swerve of your brows, says Healy of the slight dip that exists on the top of your brow, just above your eye’s inner corner. Draw a line with pencil from the top of the brow near your nose to the top of your arch to make the area more symmetrical. Try a pencil with an ultraﬁne tip, such as Anastasia Beverly Hills Brow Wiz ($21, anastasiabeverlyhills.com). To ﬁnish, blend using the spoolie to disperse the pigment while keeping the structure intact. Set Your Handiwork Sweep up the hairs that begin your arch using a clear gel, like Hourglass Arch Brow Shaping Gel ($28, hourglasscosmetics .com), just at the front of your brows near the bridge of your nose. Then slick the tail end down. “Changes in hair direction are very evident with this brow type, so you want to keep everything uniform,” says NYC makeup artist Bob Scott.
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YOUR PERIOD, YOUR MOVE. YOUR NATURAL SHAPE
YOUR NATURAL SHAPE
Like Selena Gomez
Like Yara Shahidi
Press in Powder Fill in your brows from start to ﬁnish with powder, using a sponge from one of your eye shadow compacts (Garcia’s go-to) to push the color in. “You’re not trying to create individual hairs,” explains Scott. “You’re trying to make the entire shape look more compact and dense.”
Go Easy on Plucking “This arch is centered as opposed to two-thirds of the way out,” says Healy. For the fullest look, leave a few feathery strays intact along the underside of the brows. “You can extend it just a bit further so your brow looks slightly ﬂatter and straighter, but don’t go past your temple,” says Healy.
Build Up Strands If your arches are sparse (like many with this shape), apply a tinted gel, such as Physicians Formula Brow Last Longwearing Brow Gel ($11, at drugstores); this fakes fullness, says Scott. Then pinch the tail together with your thumb and foreﬁnger for a neat ﬁnish, says Healy.
Tweezing 101 Because most brows require at least a little plucking, follow this primer.
Use stainless steel, slanted tweezers like Tweezerman Slant ($23, tweezerman .com), not a pointed version. The latter can damage your skin.
Position yourself near a window with good light and use a regular mirror. The magnifying type “doesn’t allow you to see the forest for the trees,” says Healy.
On clean, dry skin—sans sunscreen or moisturizer—slowly pluck away any ﬁne, superﬂuous strands in the direction of hair growth. Q
GET T Y IMAGES (2); RYAN OLSZEWSKI (PRODUC TS)
Double the Deﬁnition Pencil alone can appear harsh on this shape, so Scott suggests ﬁlling in your brows with powder and then pencil to create dimension. Try Maybelline New York Eyestudio Brow Deﬁne + Fill Duo ($8, at drugstores). It boasts a pencil on one side and sponge tip preloaded with perfectly coordinated powder on the other.
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Beyond the physical (brighter eyes, fuller lips) and the psychological (boosted conﬁdence, extra swagger), makeup has other highly personal beneﬁts. Which is why we asked real women to share their deﬁning looks. Whether it’s a bold lip or glowy skin, one product or 10, the takeaway is inspiring. BY D E A N N A PA I P H OTO G R A P H S BY K AT H Y LO
“My lipstick matters as much as my clothes—I feel naked without it. I never used to wear makeup at all until two years ago. Now I need lipstick to get out the door. My favorite colors are deep plum or a soft, matte red. Lipstick can change my whole mood: It makes me feel more powerful, friendly, and conﬁdent when I approach people. And a bold lip color never fails to bring edge to whatever I wear. Strangers will even stop me in the grocery store to tell me they like my lipstick. It gives me life!” —Brandi Kinard, 21, student
HER PICK 1. Nars Velvet Matte Lip Pencil in Famous Red, $27, narscosmetics.com
RYAN O. PHOTOGR APHY (STILLS), ST YLING: ELIZABETH OSBOURNE
Colorful Lids “When my mom ﬁnally gave me the green light to wear makeup in high school— despite her encouragement to stick to a natural look—I was like, ‘Give me the funkiest colors!’ Now I wear them mostly when I’m going out, or when I see a color I really like, such as this orange-red shadow. I’ll also experiment with pinks, greens, purples, and yellows whenever the mood strikes. I usually use my ﬁngers to blend it onto the lids—and I keep the rest of my makeup spare so there’s not too much going on at once.” —Daniela Medina, 31, book designer
1. NYX Vivid Brights Crème Colour in Cyberpop, $10, nyxcosmetics.com 2. NYX Vivid Brights Liner in Vivid Sapphire, $7, nyxcosmetics.com
Contouring “I have such a baby face, and contouring is the only thing that gives it deﬁnition. I never used to wear makeup besides mascara. But a few years ago, when the whole world of beauty opened up on social media, I started watching videos and learning. It became my hobby. I usually keep it pretty natural. First, I add bronzer to contour under my cheekbones and around the perimeter of my face. Then I lightly dust coral blush onto the tops of my cheekbones—I don’t like to pack it on. I also keep my highlight subtle, since I don’t want it to be super noticeable when I’m walking down the street. I use my ﬁnger to dab it down my nose, onto my cheekbones, and around my eyes. I contour every day. It’s like making my coffee: The ritual helps me feel prepared to take on the day.” —Leila Chee, 23, advertising exec
HER PICKS 1. Glossier Haloscope in Quartz, $22, glossier.com 2. Colourpop Done Deal Face Duo, $16, colourpop.com 3. Lorac Pro Contour Palette & Brush, $45, loraccosmetics.com
Dewy Skin “People comment on my skin all the time—they say it looks really fresh. More than any makeup, I’m all about having a really good skin-care routine to get that dewy look. I will admit I have a pretty decent complexion to begin with, but I also spend about 15 minutes morning and night on my regimen. Aside from SPF, the keys are an antioxidant serum and a rosewater mist. I mist for extra hydration—and I carry the bottle in my purse at all times, just in case my face starts to look dry at any point during the day. I love that this look brings out my natural glow.” —Madison Smith, 21, student
HER PICKS 1. Context Antioxidant Serum, $50, contextskin.com 2. Garnier SkinActive Soothing Facial Mist with Rose Water, $7, at drugstores
Long Lashes “My lashes are naturally long, but I support them with mascara. There’s rarely a day when I don’t wear it. I think it opens up my eyes, and while I generally don’t wear a lot of makeup, I feel like I can’t go without mascara. It just makes me feel done. When I’m going out at night, I use the curler and primer to really amp it up. I pump the curler gently so I don’t break the lashes. Then I use the primer and mascara on the top lashes only—otherwise, it tends to smudge under my eyes no matter what I wear.” —Eva Hänsli, 29, fashion buyer
HER PICKS 1. Too Faced Better Than Sex mascara, $23, toofaced.com 2. Shu Uemura Eyelash Curler, $21, shuuemura-usa.com 3. M.A.C False Lashes Maximizer, $18, maccosmetics.com
S PR IN G B E AUT Y S PEC IAL
Neutral Eyeshadow “I’ve experimented with black eyeliner in the past, but I learned it didn’t do much for me. Eyeshadow really accentuates my green eyes, and I think it makes my everyday look more interesting. I ﬁrst line my eyes with a shimmery peach shadow stick. Next, with my palette, I blend Foxy, a linen hue, onto my lids and up to the brows. Then I brush the pearlescent Bootycall under my brows and apply Chopper, a copper, to the lids. I brush the chocolatecolored SnakeBite into the crease and blend it all with the bigger brush. Finally, with a damp liner brush, I smudge sooty Blackout along the upper lash line. Applying makeup, especially shadow, is a lot like painting—it’s fun! And it adds creativity to the daily hustle and bustle.” —Kathryn Millington, 27, sales manager
No-Makeup Makeup “I work in such a chill atmosphere—I’m a software engineer—that my no-makeup makeup is a part of my lifestyle. The look is very simple and takes me three minutes to do, and that’s exactly what I need in my life. I just swipe on concealer where I need it, add mascara—lightly brushing it onto my brows too—and use a sheer lip gloss. In the summer, I’ll usually toss in some lipstick for fun, but that’s it.” —Laticia Chance, 27, software developer and DJ 1
HER PICKS 1. Urban Decay Perversion Mascara, $23, urbandecay.com 2. Fenty Beauty Gloss Bomb Universal Lip Luminizer, $18, sephora.com 3. Milk Makeup Flex Concealer in Deep, $28, sephora.com
HER PICKS 1. Urban Decay Naked2 Eyeshadow Palette, $54, urbandecay.com 2. Sephora Collection Colorful Shadow & Liner in Beige, $14, sephora.com
SPRING BEBE AUT AUT Y SLUG Y S PEC IAL
Dramatic Eyeliner “I was performing in a show in Nashville and had to do my own makeup for it. I kept doing the same look every night and eventually wanted to change things up. So I started watching makeup tutorials on YouTube. That’s when I began wearing dramatic eyeliner. I love the way it can change the shape of my eyes. First, I line the waterline of my upper lashes with a black eyeliner pencil, and then I use a black liquid liner to line the upper lash line and do the wing. I draw the ﬁrst wing in a single swipe, which sets the tone for what the one on the other eye is going to look like. It’s the hardest step in my makeup routine. But that makes it especially rewarding when the wings are even on both sides!” —Lindsay Ross, 32, actress
HER PICKS 1. L’Oréal Paris Infallible Pro-Last Liner in Black, $9, at drugstores 2. Kat Von D Tattoo Liner in Trooper, $20, katvondbeauty.com
Flushed Cheeks “If I wear makeup, I wear blush. I’ve always loved it. I used to play with my mom’s makeup when I was a kid and put her rouge on my cheeks, so I’ve been wearing it since I was 8! Still, I’m a natural redhead, so it’s taken me up until my mid-twenties to ﬁgure out what blush looks good with my hair color. For me, that’s a rosy, shimmery shade. It’s especially important in the winter, because my freckles disappear and I get so pale without them. The blush gives me some contrast. If I don’t have any blush with me, I’ll even pinch my cheeks to fake it. I usually swirl a brush around a pink blush—with some shimmer—and dust it onto the apples of the cheeks, sweep it up the cheekbones, and dab a little onto my nose and chin. Then I layer a plum-toned blush just over the apples of my cheeks.” —Kendahl Light, 29, actress Q
HER PICKS 1. Bobbi Brown Brightening Brick in Pink, $48, bobbibrowncosmetics.com 2. Clinique Cheek Pop in Plum Pop, $23, clinique.com
Weâ€™re going beyond fine or thick and spotlighting the ways your hair (its color, its length, its texture) reflects who you are. Three editors share the statement-making styles that make them feel like the best version of themselves. P H OTO G R A P H S BY B E N R I T T E R
HAIR AND MAKEUP: BRET T JACKSON FOR NARS BEAUT Y/SAR AH L AIRD
S PR IN G B E AUT Y S PEC IAL
My Statement: Red Maura Lynch Women’s Health Beauty and Lifestyle Director Every color I tried made me feel something new. But red was different. It lit a match inside me the ﬁrst time I gave it a whirl—I started speaking my mind more, stopped caring so much about what other people thought of me. It could be that I took on some of the characteristics culturally assigned to red: brazen, deﬁant. I think of Queen Elizabeth I; she remains to this day the only English monarch, let alone queen, to refuse marriage (and this was in the 16th century). What spunk! But I also believe the shade just made me feel so damn good, the way its warm tones lit up my porcelain skin, that it made me less inhibited and allowed me to be—more effortlessly—myself. So, after a decade of experiments, I settled down. My colorist took me to a golden copper about two years ago—a shade that, out of all the reds I’ve tried (strawberry, auburn, etc.), is my absolute favorite. Strangers never believe me when I tell them it’s dye. Even longtime friends sometimes remark that they can’t even remember what I looked like before this. Somehow, I’ve ended up with the most natural-looking unnatural color. And while I might be faking this, make no mistake: This shade is very much me, and very much mine.
here was lavender—a sweet pastel I sprung for on a whim after a bitter breakup. There was platinum, which made me feel cool for the ﬁrst time in my life, as if I had a black leather jacket draped over my shoulders at all times. There was every other iteration of blonde. There was chestnut. But one kept calling me back: red. It’s not lost on me that the hair color I have deemed most me is the least common (occurring naturally in less than 2 percent of the population). For as long as I can remember, I have tried my best to unobtrusively stand out. Looking back, I think I chose hair color as my vehicle for expressing this because I never really had an affinity for my natural hue, a blonde that can look magical—like sunlit sand—on some, but against my pale skin appeared murky. Plus, it didn’t hurt that this shade happens to be one that’s not hard to manipulate. According to Adrian Wallace, my colorist and conﬁdante, it’s an in-between color that easily transitions darker or lighter.
My Hair Kit
1. John Frieda Radiant Red Red Boosting Conditioner, $12.49, at drugstores This conditioner subtly reinforces my hue with a perfectly portioned pigment—key, because red fades fast. 2. Klorane Dry Shampoo with Oat Milk, $20, ulta.com A blend of cornstarches, oat milk, and silica refreshes both scalp and strands to extend every blowout. 3. Herbal Essences Blue Ginger & Micellar Water Shampoo, $6, at drugstores Micelles—tiny oil molecules—in this formula (counterintuitively) wash away excess oil as well as product buildup; an antioxidant complex protects my shiny-penny color. 4. Rita Hazan Weekly Remedy Treatment, $42, ritahazan.com This two-step packs strands with fortifying rice proteins, leaving weakened color-treated hair silky and resilient.
RYAN OLSZEWSKI (STILLS)
S PR IN G B E AUT Y S PEC IAL
My Statement: Designed
My Statement: Long
Shoi Greaves Men’s Health Executive Assistant
Renee Rupcich Women’s Health Design Director
I was in a dance class recently and a guy said to me: “You have Disney hair!” That was the umpteenth time I’ve gotten a comment like that in my life. But I actually don’t identify with princesses! My hair role model has always been Cher. Strong yet laid-back. I’ve had this wavy, almost waist-length hair pretty much my whole life. It doesn’t require styling or upkeep; it’s just easygoing, which vibes with my roots. I grew up in California, and my whole family has a lot of hair. Keeping it long is a connection to them.
I decided to go natural about six years ago—I cut off all the hair that was relaxed until I was basically just bald. When I started growing the new, natural hair in, I knew I wanted something edgy. I’ve always had a big personality, but my hair never reﬂected that. I ended up going with a Mohawk look: curls in the middle with shaved sides. I have a really good friend who’s a barber; he is very creative and has done a dozen different designs in my hair. My head is a canvas! One time he buzzed in an Egyptian ankh. Right now, I’m loving this heartbeat design. I live for being different, and this hairstyle isn’t just a hairstyle—for me, it’s an attitude.
My Hair Kit
My Hair Kit
1. The Body Shop Oval Bamboo brush, $10, thebodyshop.com I detangle using this bamboo brush; the bristles massage my scalp and help distribute my hair’s natural oils to my dry ends. 2. OGX Coconut Water Conditioner, $8, ulta.com My hair needs a lot of moisture, but too much can leave it feeling heavy. This conditioner is super hydrating, but it’s also lightweight, which results in lots of bounce and shine. 3. Captain Blankenship Mermaid Sea Salt Spray, $24, captainblankenship.com Beachy hair is my absolute favorite—this salt spray is the next best thing to actually taking a dip in the ocean. Q
1. Pantene Gold Series Co-wash, $10, at drugstores I use this one once a week; it cleanses without stripping. My hair feels so soft after using it! 2. Shea Moisture 100% Extra Virgin Coconut Oil, $13, at drugstores I slather my curls with this coconut oil weekly to make my hair strong and shiny. 3. Cantu Leave-in Conditioning Repair Cream, $6, at Target This leave-in cream ampliﬁes my texture without a greasy feel.
NEW F OAM CONDITIONER is whipped to be weightless, so fine hair floats with fullness. NO PARABENS • NO COLORANTS