Tabla de contenidos para January/February 2020 en Shape

RESPECT YOUR energy LAST FALL I experienced an extended energy slump. The reasons for it were obvious: stress, travel, erratic eating, erratic sleeping. But while I knew the source, I blew the solutions. Instead of doing less, I did more. I pushed myself to exercise longer and harder, certain it would improve my sleep and boost my energy. Instead, I felt depleted during the day but restless at night. I was waking up groggy, so I compensated by drinking too much coffee, which left me with that terrible tired-wired feeling. I exercised more to shake it off. Hello, vicious cycle. Then I read somewhere that drinking banana tea increases serotonin, our mood-boosting brain chemical (I figured a better mood would mean more energy). So down an internet rabbit hole I went,…

THE MAKEUP PHILOSOPHY TODAY: Go low-key. Use a less-is-more approach, blend until you think you’re done, then blend some more. “The goal is to not have any separation between products,” says Patrick Ta, a consulting makeup artist for Clarisonic. Think of each formula gently melting into the next as you follow our guide. “The point is to enhance what you have rather than use makeup trickery to look different,” celebrity makeup artist Kira Nasrat says. It Starts With Skin Before diving into your makeup, you need a smooth, clean canvas. “I always exfoliate to remove any dead, roughly textured skin, especially around the nose, mouth, and eyebrows,” Ta says. He uses the Clarisonic Mia Smart ($169) with the Sonic Exfoliator attachment ($39, clarisonic.com). Next up: moisturizer. “I massage the…

Good news, winter warriors: Frequent exercise enhances and may even delay the aging of your immune system, according to a review in Frontiers in Immunology. The belief that your immune system is temporarily suppressed postworkout is shifting. “Researchers had thought that because there are fewer immune cells in your blood one or two hours after exercise, those cells were dying or being deleted,” says lead author John Campbell, Ph.D. “Actually, those cells are moving to other parts of the body and into other tissues to look for potential pathogens.” In fact, he says, the harder you go, the more immune cells move into the blood and then off hunting pathogens. Best bet? Exercise on the regular, and mix up your intensity. We have what you need to sculpt your muscles…

Kale Furikake Gochugaru (Korean red pepper flakes) adds a fruity, peppery note to this spice mixture. Delicious on Asian dishes, avocados, eggs, and fish. Heat oven to 350°. Toss 1 small bunch (about 8 ounces) Tuscan kale, ribs and stems removed, with 2 teaspoons extra-virgin olive oil on a rimmed baking sheet, and arrange in an even layer. Bake until crisp, 15 to 20 minutes (tossing halfway through). Let cool completely. Using your hands, crumble the dried kale into a medium bowl. Stir in 2 tablespoons bonito flakes; 2 tablespoons toasted sesame seeds; 1 sheet roasted nori, crumbled or cut into small pieces; and 1 to 2 teaspoons gochugaru or other mild red chili flakes. Makes ¾ cup; refrigerate in an airtight jar for up to 1 week. Sweet &…

We’re far past the days of hiding the butterfly on our lower back and chalking it up to a teenage mistake. “In the last two decades, tattooing has evolved from a subculture to pop culture,” says Mike Rubendall, a tattoo artist and the founder of Kings Avenue Tattoo in New York. With that shift, body art is no longer about breaking boundaries or being edgy, rebellious, or unladylike. Instead, tattoos have taken on a wellness point of view: They help define who you are to yourself and others. They also offer the opportunity to share some personal history. “The more our culture lets people accept themselves, the more body art is going to reflect that,” says tattoo artist Mira Mariah, whose celebrity clientele includes Ariana Grande. (Follow her signature single-line work…

Your skin is constantly changing. Hormone fluctuations, climate, travel, lifestyle, and aging can all affect things like skin-cell turnover rate, hydration, sebum production, and barrier function. So your skin-care regimen should also be flexible, adapting to the state of your complexion. “My routine changes almost daily,” says Michelle Henry, M.D., a dermatologist in New York. “I decide which products to use depending on how my skin looks and feels. But I have a few non-negotiables, namely sunscreen and an antioxidant serum, that I consider part of my foundation.” Tiffany Masterson, the founder of Drunk Elephant, says she started her skin-care line on the premise of daily customization. “You open your fridge and decide what you’re in the mood to eat,” she says. “I view skin care similarly. My goal is…

Gorgeous skin starts with what’s in your glass. “Making a beverage that combines different types of healthy ingredients enables those foods to work in conjunction, so you get their benefits most effectively,” says Maya Feller, R.D., a dietitian in New York. “Plus, drinks are more rapidly absorbed than whole foods.” THE KEY INGREDIENTS: FRUITS AND VEGGIES: They’re loaded with antioxidants, including vitamins C, E, and the Bs, which help block the free radicals that can lead to wrinkles, dryness, and dark spots, Feller says. Go for blueberries, raspberries, and golden berries, along with leafy greens like kale and spinach. COLLAGEN: This protein improves the elasticity of skin and helps keep it smooth and strong. Put a scoop of powdered collagen in a vitamin C–rich smoothie—the C helps your body synthesize…

BE WATERPROOF NEAL SCHULTZ, M.D. Dermatologist ELLEN MARMUR, M.D. Dermatologist MELISSA KANCHANAPOOMI LEVIN, M.D. Dermatologist NUNZIO SAVIANO Hairstylist GITA BASS Makeup artist MONA GOHARA, M.D. Dermatologist ELIZABETH K. HALE, M.D. Clinical professor of dermatology LORETTA CIRALDO, M.D. Dermatologist JOELY KAUFMAN, M.D. Voluntary professor of dermatology SARAH LUCERO Makeup artist JENNY PATINKIN Makeup artist TINA TURNBOW Makeup artist DENDY E. ENGELMAN, M.D. Dermatologist and surgeon KRISTAN SERAFINO Hairstylist JENN (makeup), KRISTIE (brows), and ASHLEY (hair) STREICHER Owners of Striiike beauty studio BE STRONG + WELL JEN WIDERSTROM Consulting Shape fitness director, trainer, life coach ADAM ROSANTE Strength and nutrition coach CEDRIC X. BRYANT, PH.D. Exercise physiologist MICHELLE LOVITT Celebrity trainer JORDAN METZL, M.D. Sports medicine physician MICHELE OLSON, PH.D. Clinical professor of sport science SHAUN T Celebrity trainer ALEX SILVER-FAGAN Nike…

BEGIN WITH A STRONG OFFENSE “The flu virus can be passed just breathing the air of someone who’s sick, up to six feet away,” says Sandra Fryhofer, M.D., an American Medical Association board member and its liaison to the CDC’s Advisory Committee on Immunization Practices. Bottom line: Get your flu shot. “It’s never too late,” she says. DRINK UP “If you get dehydrated, your blood pressure drops, which means your heart is not able to send as much nutrition to your organs,” Dr. Fryhofer says. The H2O also helps your skin stay healthier: “It’s our No. 1 barrier to keep germs out,” says Dawn Jackson Blatner, R.D., a Shape Brain Trust member and the author of The Superfood Swap. The latest recs say women should aim for 72 ounces of…

ENERGIZE THE BODY AS YOU CENTER THE MIND. That’s the formula behind this squat-lunge sequence from Torres that draws on capoeira, a Brazilian martial art. “It’s designed to really reinvigorate you because the lower body is the foundation,” he says. “If the lower body is weak, the rest of the system will be weak.” You’ll start in a low squat and extend one leg out to the side—big toe lightly touching the floor—as you reach both arms diagonally up to the opposite side. “I call it testing the water,” Torres says. You’ll stay low to drop into a side squat and transition into a dragon squat. “The dragon is not a speed skater or a curtsy,” he says: Both feet basically toe the same line. (Scan below to fully…

During the rigorous training to become a sushi chef—especially as an American woman in a field dominated by Japanese men—Oona Tempest, 27, was clocking more than 90 hours a week. While she was busy breaking down barriers, she was also unknowingly battling an autoimmune disorder called Hashimoto’s disease—in which the body attacks the thyroid gland. She struggled with fatigue and muscle and joint pain—a testament to her tenacity. “I felt exhausted all the time,” Tempest says. “But I kept going.” Once she was diagnosed with the condition, the chef had to overhaul her diet and become gluten-free. That experience became the backbone of Tempest’s MO for Sushi by Bae: Eat to feel good. “As a chef, it’s my job to nourish guests—both from a hospitality perspective and by using the…

Sweet and Sour Shrimp Salad With Grapefruit and Fennel START TO FINISH: 30 MINUTES SERVES: 4 SHRIMP 1 pound large shrimp, peeled and deveined2 tablespoons minced lemongrass, from 1 stalk1 tablespoon fish sauce2 teaspoons honey3 garlic cloves, finely grated1½ teaspoons finely grated gingerKosher salt¼ cup neutral oil, such as avocado3 large shallots, peeled and thinly sliced DRESSING ¼ cup fresh grapefruit juice2 tablespoons fresh lime juice2 tablespoons honey1 tablespoon fish sauce SALAD 2 pink or Ruby Red grapefruits (about 12 ounces each), peel and pith removed, cut into segments, segments halved½ large fennel bulb, very thinly sliced½ cup packed roughly chopped cilantro leaves and thin stems¾ cup torn fresh basil⅓ cup chopped toasted cashews8 ounces vermicelli rice noodles, cooked according to package instructions 1. In a medium bowl, toss the…

Skiing is a rush of endorphins, adrenaline, and pure joy. It’s crazy how much time can pass on the mountain. When there’s good snow, you’ll look at your watch and realize it’s been four hours and you haven’t eaten or peed or sat down. Love at first ride I don’t even remember learning to ski. Growing up in Telluride, it’s something I’ve been doing my whole life. Even now, working in public relations for ski resorts, I use my vacations to go on ski trips. Peak experience I was once skiing with a friend in the backcountry of a resort in Japan when another skier motioned for us to follow. It was one of the most memorable runs I’ve had. We were laughing and hooting and hollering and, at the…