Índice para January-February 2013 em Shape

Kicking it old-school may be the best way to make a stale regimen seem new. That’s the idea behind KettleXStep, a class at the Fitness Cell Collective in New York City that combines a kettlebell (a handled iron orb invented in the 1700s) with a step (circa 1989). “Performing powerful moves using a kettlebell elevates your heart rate and strengthens your muscles,” says Lorna Kleidman, who created the class and designed this plan. “And because the weight is unstable, your core stays engaged.” Exercising with a platform, she adds, increases the cardio challenge and calorie burn. (Plus, doing a few retro step-aerobics moves is just plain fun.) Try this 30-minute plan and you’ll firm up your entire body fast. Results like that never go out of style. THE PLAN HOW…

Sarah Copeland Author Sarah Copeland used the expertise she gained writing The Newlywed Cookbook in 2011 to help create the romantic (and husband-approved) recipes for “Date-Night Dinners” (page 148). “These dishes have tons of color and aroma, so they appeal to the senses, but they’re also incredibly satisfying,” she says. “That’s key, because while women hate leaving a meal hungry, men hate it even more.” Copeland lives in Long Island City, NY, where she enjoys walking and hot yoga. Sarah Silver New York City photographer Sarah Silver found shooting “Fashionably Fit” (page 142) a surprisingly hands-on—and humbling—experience. “I got on the gigantic hanging ring we used for the story’s opening shot and tried all sorts of poses,” she says. “I learned a ton about balance.” Silver, whose images have also…

jenny McCarthy breezes into the greenroom of The Dr. Oz Show, jazzed after finishing her interview with the famous physician. “Do you mind if I get a haircut while we talk?” she asks apologetically. “My ends are so fried, and I can’t stand the way it looks right now. Ugh!” Trying to stick to a very tight schedule, she’s got exactly an hour to speak to SHAPE before heading to another engagement to promote her latest book, Bad Habits: Confessions of a Recovering Catholic. This is Jenny’s seventh memoir and by far her most candid. In it, she covers everything from growing up on Chicago’s South Side with her strict religious family to her past drug use. She wasn’t always so outspoken, however. “When I was younger, I was the…

You don’t need a day on the slopes to get an après-ski-worthy flush: “A pop of vibrant color on your cheeks makes skin look healthy in an instant,” says New York City makeup artist Nick Barose. Using a wedge sponge to avoid streaks, apply a cream formula to your apples, then diffuse the color up toward your temples for a quick lift. If you’re fair, look for coral shades, such as Benefit Fine One One Brightening Cheek & Lip Trio ($30; benefitcosmetics.com). Women with medium skin tones should opt for golden orange, like Tarte Airblush Maracuja Blush in Shimmering Peach ($25; tarte.com), while olive and darker complexions are most flattered by fuchsias. Try Revlon PhotoReady Cream Blush in Flushed ($13; drugstores).…

Flatness THE PROBLEM: While the frizz-prone can pretty much rest easy during this low-humidity season, women with fine hair aren’t quite as lucky. Less moisture in the air means less vava-volume, explains Matt Fugate, a stylist at the Sally Hershberger Downtown Salon in New York City. THE FIX: In the shower, use a thickening shampoo like Pantene Pro-V Fine Hair Solutions Volume Shampoo ($4; drugstores); formulated with special polymers, it bulks up limp hair without weighing it down. When blow-drying, stick to lightweight stylers, like John Frieda Luxurious Volume Fine to Full Blow-Out Spray (shown, $7; drugstores), which locks in body all day. Dryness THE PROBLEM: “In the summer, heat triggers oil production in the scalp, which helps keep hair soft and shiny,” says Fugate. “But that’s not the case…

The benefits of jumping rope are hard to beat—until you add fun tools. That’s the idea behind Airopes TW, a class at Smart Workout fitness center in New York City that uses Airopes (cushioned handles with a rubber ball attached to the end), dumbbells, a trampoline, and a C-shaped step called the Wave. For one hour, we alternated cardio and weight moves on either the rebounder or Wave. The result was a challenging full-body session that put my balance, strength, and endurance to the test.…

When nerves strike on the court, field, or green, squeeze a ball or make a tight fist with your left hand. A new study published in the Journal of Experimental Psychology: General found that athletes who did this before a high-pressure feat—such as serving a ball or completing a judo kick—performed significantly better than those who clenched their other hand. Researchers believe the trick activates the right side of your brain, which is responsible for automatic behaviors, and it prevents you from over-thinking the task. Try it and you’ll get a grip on those pre-game jitters.…

1| STAND UP STRAIGHT Sucking wind instead of sailing through that last mile? Your posture may be to blame. “It takes more effort for your muscles to stabilize you when you’re hunched over, which increases your body’s oxygen needs,” says Dean Smith, Ph.D., a clinical professor in the department of kinesiology and health at Miami University in Ohio. “In one study, when participants bent over just 25 degrees, their oxygen intake went up by 28 percent.” →FIGHT BACK Tight chest muscles exacerbate poor posture, so perform this stretch daily to help release them: Lie faceup with a foam roller placed vertically under your spine, and extend your arms out to sides at shoulder height, palms facing the ceiling; hold for up to a minute. 2| BREATHE EASY Exercise is a…

Rather than dipping into the latest diet book, do some browsing at the grocery store. Researchers analyzed the shopping habits of 15,000 women and found that those who turn over food packages to look at the nutrition labels weigh an average of 9 pounds less than those who don’t, according to a report published in the journal Agricultural Economics. “It’s clear that those who take the time to study the items they’re purchasing end up making healthier, more informed choices,” says coauthor Steven T. Yen, Ph.D., a professor of agricultural economics at the University of Tennessee in Knoxville. That’s what we call light reading! TV DINNERS 33 PERCENT OF WOMEN ADMIT TO EATING IN FRONT OF THE TUBE. SOURCE: THE PAMPERED CHEF FAMILY MEALS SURVEY…

This hearty leafy green is available year-round, but it’s sweetest in late fall and early winter, after it’s been exposed to a frost. Loaded with antioxidants, calcium, and fiber, kale deserves to be as popular as its ubiquitous cousins spinach and chard. Here’s how Anthony Zamora, chef of Atrio in the Conrad Hotel in New York City, gets the most from this sometimes-intimidating vegetable. SELECT There are seemingly endless varieties of kale, but some of the most common and tasty include curly, Tuscan, and Red Winter. Colors, which range from green to purple, should be as vibrant as possible. Choose a bunch that’s crisp and free of tears. STORE Freshness makes a big difference in quality with this veggie: New leaves are earthy and pungent, but as they age, they…

Ask any mom of young kids and she’ll tell you that fruit pouches have become a pantry staple—and with good reason: They’re super-portable, shelf-stable, and delicious. Recently some brands have gone adult-friendly, offering bigger sizes and grown-up flavors—all for 100 calories or fewer. Here, SHAPE staffers rate the newest options. Buddy Fruits Tropical Coconut Milk ($1.70 for 4.2 oz; Walmart) “I love the not-too-sweet flavor, gel-like consistency, and portability. It’s perfect for popping in my gym bag for a healthy pre-workout nosh.” —A.J. Hanley, executive editor (100 calories, 2.5g fat) GoGo Squeez Fast Fruit Apple, Raspberry, Cranberry ($3.50 for four 4.2-oz pouches; Target) “The flavor is similar to applesauce but with more bite—and you can’t beat the convenience. It’s great in my morning yogurt.” —Michelle Stacey, deputy editor (90 calories,…

This delicious fish dish—from Jessica Goldman Foung’s new book, Sodium Girl’s Limitless Low-Sodium Cookbook— rates high in nutrients and flavor. Think protein (nearly 45 percent of your daily requirement), healthy fats, and antioxidants, plus a tangy pesto topping… What a catch! SERVES: 4 PREP TIME: 5 MINUTES COOK TIME: 12 MINUTES 3/4 cup shelled unsalted pistachios 1 garlic clove 2/3 cup broccoli florets, stems trimmed 1 cup fresh basil leaves 2 tablespoons olive oil 1 tablespoon pine nuts 4 3- to 4-ounce salmon fillets 1. Preheat oven to 375°F. Line a baking sheet with parchment paper and set aside. 2. Place pistachios in a food processor and pulse until roughly chopped. Transfer to a bowl and set aside. Add garlic, broccoli, basil, olive oil, pine nuts, and 1 teaspoon water…

The obesity epidemic is spreading…to our furry friends. More than half of all the dogs and cats in the United States are now overweight—compared with nearly three-quarters of humans—and the excess fat takes a similar toll: Heavy animals have a higher risk of diabetes, respiratory disease, and osteoarthritis. Here’s how to deal with Fido’s or Fluffy’s potential weight problem. Diagnose It Give your pet’s rib cage a pat-down; if it feels more padded than the back of your hand, chances are she should drop a few, says Deborah Linder, D.V.M., head of the new Tufts Obesity Clinic for Animals at the Cummings School of Veterinary Medicine. Monitor It “If more than 10 percent of all calories come from sources other than pet food—treats, table scraps, etc.—start cutting back,” says Linder.…

HOLDING PATTERN Bed Buddy Pocket Warmers ($8 per pair; walmart.com) are nearly as affordable as the disposable kind, and they’re reusable. Toss the felt squares in the microwave before stashing them in your coat pockets to keep your hands warm for 30 minutes. CORE COMFORT Choose one of the five settings on the water-resistant Blazewear Women’s Heated Phoenix Vest ($190; blazewearusa.com) and it will chase a chill for more than four hours. The detachable fur-lined hood is great when the wind kicks up. TOASTY TOOTSIES Slip ThermaCell Heated Insoles ($130; thermacell.com) into your shoes or boots, then use the wireless remote to control the temperature. They feature a rechargeable battery and come in three sizes, so they’ll fit both men and women.…

When it comes to making our resolutions, most of us—myself included—aren’t very original. Year after year, we tend to set the same goals, with losing weight topping the list. But this year, I’ve decided to take a different tack: I’m resolving to be happier. It’s not that I’m sad now; I’m just of the “more is more” school of thought, at least where contentment is concerned. And considering that upbeat people are more likely to live a healthy lifestyle, it stands to reason that being blissed out can also help you reach your slim-down goal. Since research shows that the best strategy for sticking to resolutions is to have a plan, I created this blueprint to help jump-start my joy. Feel free to follow it too! EMBRACE “GOOD ENOUGH” I’m…

“A healthy diet is one of the most powerful weapons against cardiovascular disease,” says Rachel K. Johnson, Ph.D., R.D., a spokesperson for the American Heart Association. Aim for a wide variety of produce, since various fruits and vegetables provide different protective antioxidants. Whole grains like barley are also key, because they contain soluble fiber that helps lower LDL cholesterol, says Johnson. As for protein, most should come from lean sources, such as egg whites, poultry, and omega-3-rich fish like salmon.…

Amber Anderson experienced anything but newlywed bliss after getting married in 2002 and moving six hours from home. Unemployed and far from friends and family, the former cheerleader and sports enthusiast spent most days lying on the sofa eating pizza and candy. “I was lonely and sad and used food to numb the pain,” says Amber, who gained 50 pounds in a year, topping the scale at 190. Two years later, at age 23, she was diagnosed with type 2 diabetes and high blood pressure. TURNING POINT While seven months pregnant with her first child in June 2009, Amber had to have an emergency C-section when her blood pressure surged dangerously high. “I’d been in denial about how unhealthy I was,” she says. “But when Emmaline was born prematurely and…

PINKS AND BERRIES When it comes to choosing the right lip color, be sure to take your skin tone—as well as the lipstick’s coverage—into consideration. Partial to pink? Surratt recommends glossy bubblegum shades for women with fair skin, tea rose tones for medium, and heavily pigmented fuchsias for olive or darker complexions. If you find rich, ripe berry hues more appealing and you’re fair, go for a raspberry-jam shade. Those with medium skin should gravitate toward sheer blackberry tones, while opaque plums best suit darker skin. To get the juicy look seen here, slick on Giorgio Armani Rouge D’Armani Sheer Lipstick in Ecstasy 500 ($30; giorgioarmanibeauty-usa.com). REDS “These intense hues aren’t about looking natural,” says Surratt. “They’re about making a statement.” To wear a red mouth confidently, seek out a…

Hoop Dreams Mesh inserts and sleek lines help this jumpsuit one-up the competition. Michi jumpsuit ($295; michiny.com). Nike bra top ($30; nike.com). Baby Phat heels ($80; macys.com). BEAUTY TIP Call it a gam slam: toned, silky-smooth legs. To defuzz and soften, try Gillette Venus & Olay razor in Sugarberry ($10; drugstores), which packs five blades and built-in gel bars. Mixed Doubles Layer swim separates to create a winning color-block combo. Adidas by Stella McCartney anorak ($220; adidas.com). Roxy black and white bikini top ($48) and bottoms ($28; roxy.com). Salt Swimwear lime bikini top ($81; saltswimwear.com). Charlie by Matthew Zink cobalt bikini bottoms ($135; charliebymzstore.com). Swatch watch ($120; store.swatch.com). BEAUTY TIP Acing an all-day-voluminous mane is a cinch with Nexxus Hydra-Light Weightless Moisture Root Lift Mist ($12; drugstores). Well-Rounded Take your…

AIR TRAVEL The next time you’re on Facebook, be sure to friend your favorite airline—you’ll find deals posted there that you won’t see anywhere else. For cut-rate fares, book travel near the beginning of the week, when most airlines slash prices. The cheapest days to fly: Tuesday, Wednesday, Thursday, and Saturday. SMARTPHONE PLANS If you’re paying upwards of $90 a month, sign up for Straight Talk, a contract-free service plan for AT&T and T-Mobile users that provides unlimited talking, texting, and data plans for only $45 a month. There’s no need to buy a new phone or change your number—the service lets you keep both. ELECTRONICS In the market for a new flat-screen TV or game console? If you’re okay with purchasing last season’s models, shop in March. Retailers slash…

January 1 One reader and a guest will enjoy a three-night stay in a fitness suite at Chicago’s Hotel 71. The room is equipped with either a treadmill or an elliptical and comes stocked with healthy snacks. Also included in the package (a $1,800 value): a one-hour personal training session, 90-minute massage, and $50 gift card to Hoyt’s restaurant. January 2 Looking a bit run-down post-holidays? Head to shape.com/refresh. From diminishing under-eye circles with Hylexin to the best ways to boost your skin’s radiance, these tips will help you start the year off beautifully. January 25 Have shoes, will travel: The waterproof and insulated Teva Jordanelle boots (a $170 value) have sturdy rubber outsoles, yet they’re packable. They weigh less than 2 pounds, and their uppers fold down to save…

SHARE TACTICS Though nearly 70 percent of you don’t post details about your diet and workouts (a top reason: It feels like bragging), 53 percent of you feel inspired when friends do the updating. What’s more, of those of you who do spread the word, 57 percent say the encouragement they get back from friends motivates them to try even harder. The upshot: Going public about your wellness efforts could encourage you to stick with them. HOW MUCH TIME DO YOU SPEND ON SOCIAL MEDIA EVERY DAY? That’s a lot of time spent staring at a computer or smartphone screen! Since 34 percent of you devote only two to four hours to exercise each week, logging off and hitting the gym may be a more effective use of your free…

One look at Jenny McCarthy’s body and it’s clear she doesn’t fool around when it comes to working out. The funny lady runs or strength-trains three to five times a week. “She focuses just as hard on fitness as every other project she approaches,” says Mark Harari (below), the TV host’s trainer of two years. “Jenny turns off her phone as soon as she walks into the studio, and hits it hard.” To fully work muscles to fatigue, which is key to getting firm fast, the duo concentrates on just a few body parts per session. When they want to target the butt, legs, and core, the moves in this program are must-dos. Add them to your rotation and you’ll get seriously sculpted too. The Plan HOW IT WORKS Two…

New York City hairstylist Ben Skervin trained under the ultimate master: Vidal Sassoon. Now he’s putting those lessons to work on today’s hottest stars (Keira Knightley, Katy Perry, and Rachel Weisz, to name a few). We asked the expert behind the new Vidal Sassoon Pro Series product line to share his top tricks. TRY A DAY-TO-NIGHT ’DO “Pull your hair into a high pony in the morning, then tease the tail with a comb and wind it into a big chignon for evening. For a sleek finish, spritz a spooly brush [a clean mascara wand] with a conditioning hairspray and gently comb the surface.” Try: 1/Vidal Sassoon Pro Series Repair & Finish Spray ($4; drugstores). BREAK OUT OF A COLOR RUT “Vivid reds and rich chocolates are all the rage…

The Temptress Channel your inner bombshell with these anything-but-demure delicates. STELLA MCCARTNEY bralet ($140) and panties ($80; Stella McCartney, NYC, 212-255-1556) ELLE MACPHERSON INTIMATES bra ($75) and panties ($35; journelle.com) FELINA bra ($39) and thong ($16; designerintimates.com) WACOAL bralet ($34) and boyshorts ($28; wacoal-america.com) SIMONE PERELE bra ($89), garter belt ($65), and panties ($45; simoneperele.com) DONNA KARAN INTIMATES bra ($72) and shaper briefs ($48; saks.com) SELF EXPRESSIONS BY MAIDENFORM shaper slip ($29; target.com) The Girly-Girl Pretty pastels and delicate lace will sweeten your days and nights. LA PERLA bralet ($244), garter belt ($224), and thong ($128; laperla.com) COSABELLA bralet ($53) and thong ($22; shop.cosabella.com) AFFINITAS bra ($40) and thong ($22; ladymate.com) PLEASURE STATE chemise ($130; bloomingdales.com) EBERJEY bralet ($55) and panties ($41; eberjey.com) VICTORIA’S SECRET DESIGNER COLLECTION bra ($158) and…

» With the free app Charity Miles, the distance you cover by foot or bike becomes cash for your choice of 15 nonprofits. Walkers and runners earn 25 cents per mile, and cyclists rack up 10. » Post your fitness accomplishments to LifeKraze.com and you’ll get points from members, which can be converted into contributions to DonorsChoose.org (a group that sends money to needy classrooms). » Saucony’s free Run4Good iPhone app (shown) tallies the mileage you jog via GPS. When the total for all members hits that month’s goal, the company doubles its donations to organizations fighting childhood obesity.…

Strong shoulders create that sexy curve that tops off your upper arms. The muscle group consists of the front (anterior), side (lateral), and rear (posterior) deltoids. Together they help move your arm and stabilize your shoulder joint. Because we spend so much time seated, the front delts are often tight, which can lead to poor posture; strengthening the side and rear shoulder muscles will help reverse the slump. Rows should be part of any sculpting regimen, but visit shape.com/deltoids for additional exercises that target this muscle group.…

Obsessed with group cycling? You’re in good company. The popularity of these challenging workouts continues to rise, and it’s no wonder: A typical ride burns up to 12 calories a minute, and all that pedaling does some major reshaping of your legs and butt. When you can’t make it to a class, try this new DIY routine, created by Ruth Zukerman, cofounder of Flywheel Sports in New York City. It combines fat-blasting sprints and thigh-trimming climbs to deliver the slim-and-sculpt punch of a studio session anytime. Pair it with a high-energy playlist, performing intervals to the chorus of your favorite songs, and we guarantee you’ll forget you’re riding solo. Your Workout Plan Workout intensity moderately hard Equipment needed a studio bike like the Star Trac Spinner Total time 30 minutes…

Need motivation for getting out of bed? Working out first thing may help control your appetite. Researchers at Brigham Young University in Utah found that subjects who spent 45 minutes walking on a treadmill at a pace of 3.8 mph showed less brain activity when exposed to photos of food afterward than they did when they viewed the same pictures without having exerted themselves beforehand. “While it’s unclear what exactly caused this response, we do know that exercise can alter levels of the hunger-controlling hormones leptin and ghrelin,” explains coauthor Michael Larson, Ph.D. Even better, the benefits were long-lasting: Those who got moving early were more active all day and didn’t eat more to compensate for the calories they burned. Time to stop hitting that snooze button!…

Bonding over a great meal can throw a new relationship into high gear—but not if your idea of dinner is a tofu stir-fry and his centers on a rare steak. Now there’s hope for food-minded singles: a new dating website, SamePlate.com, that pays special attention to the culinary side of love. “Almost every first date revolves around food or drinks,” says founder Jeff Nimoy, whose site has already garnered thousands of members. “So why not know ahead of time that you and your date have similar eating habits and preferences?” Like most matchmaking sites, SamePlate.com allows you to create a profile with common information (like gender, height, religious affiliations, and more), but it also asks for your favorite types of cuisine and whether you have any food allergies or follow…

Nearly 25.8 million Americans have diabetes, and 79 million are prediabetic, meaning they’re at risk for the chronic disease. Now it looks like you can shore up your protection simply by sipping green tea. People who down four or more cups a day are 16 percent less likely to be diagnosed with type 2 diabetes than nondrinkers are, according to a new review of studies published in the journal PLoS One. Can’t commit to that much? Drinking any amount was shown to reduce risk by as much as 7 percent. The benefits may be due to flavonoids—good-for-you antioxidants—but further testing needs to be done. Until then, fire up the kettle!…

You know that giving your hands a thorough scrubbing is essential—especially during cold and flu season—but are you slacking off? According to a new survey, 57 percent of Americans wash for a mere five to 15 seconds. To clock at least 20 seconds, as recommended by the Centers for Disease Control and Prevention, sing “Happy Birthday” to yourself not once, but twice, says Susan J. Rehm, M.D., medical director of the National Foundation for Infectious Diseases. A hand sanitizer containing at least 60 percent alcohol is okay in a pinch, but soap and water are ideal; get in two full choruses and those germs won’t live to see their next birthday.…

Your 6-year-old isn’t feeling well, and the thermometer is reading several degrees above 98.6. Better reach for the Tylenol, right? Not necessarily, says Jennifer Shu, M.D., a pediatrician at Children’s Medical Group in Atlanta and medical editor of healthychildren.org. In kids, as well as adults, a fever typically isn’t dangerous and can actually be beneficial. “An elevated temperature,” she explains, “is a sign that the immune system is working and can help kill the virus or bacteria that’s causing your illness.” Your child’s behavior, rather than the number on the thermometer, should be your guide. If he’s hot, first try to make him more comfortable by removing some of his clothing, applying a damp washcloth to his skin, and encouraging him to drink lots of fluids. If he still feels…

1 TAKE A BREAK FROM BOOZE Those liquid calories really add up. People who consume alcohol get a whopping 16 percent of their daily calorie intake from beer, wine, and other spirits, according to a new report from the National Center for Health Statistics. 2 SHAKE YOUR SALT HABIT You’ll drop a few pounds almost instantly when you scale way back on sodium, says Lyssie Lakatos, R.D., coauthor of The Secret to Skinny. “When there’s too much salt in your bloodstream, your body dilutes it by retaining more fluid.” To de-bloat, drink lots of H2O and nibble on potassium-rich foods like bananas and spinach. 3 SEEK HELP FROM HERBS People who took a supplement containing extracts of olive leaf, wild mint, cumin, and lady’s mantle—a specific combination found in Hydroxycut…

IS IT CLEAN? The average desk is host to 400 times more bacteria than a toilet seat—a horrifying thought considering that 62 percent of office workers regularly eat their lunch there. The phone, chair armrests, and computer keyboard are the worst offenders, according to research from San Diego State University and the University of Arizona. Run a disinfectant wipe across these surfaces weekly. IS IT ERGONOMIC? Avoiding neck, shoulder, and back pain is all about maintaining the proper angles as you work, says New York City chiropractor Bradley Grossman. “Keep your knees level with or slightly below your hips and your arms bent 90 degrees, and use a footrest to promote proper alignment.” Perching on a slightly unstable seat—such as the spring-like ErgoErgo stool ($100; ergoergo.com)—can also protect your posture…

Q I’m dating a great guy, but the sex is ho-hum. Does that mean we’re doomed? A/Not at all. “Though some couples have instant chemistry, most have to work at having more satisfying sex,” says Yvonne K. Fulbright, Ph.D., author of Sultry Sex Talk to Seduce Any Lover. That’s because it takes some time to get comfortable and learn how to get each other going. Communication is key—you don’t want him to get defensive or feel like you’re criticizing him, so put a positive spin on the subject. “Start by talking to your partner about his wants and asking how you can be a better lover to him,” she suggests. That should prompt him to ask you about what you enjoy. If he doesn’t inquire, go ahead and offer some…

Weight has been an issue for me since I was a child. I was never obese, but from grade school on, I carried 10 to 20 pounds more than my friends—so I always felt “bigger.” I suppose I’ve tried to blame it on growing up in Baton Rouge, LA, where fried chicken, hush puppies, and creamy crawfish étouffée (my personal favorite) were staples. And it didn’t help that I was the oldest of five siblings, which meant there was an unspoken hurry-up-and-eat-so-you’ll-score-seconds approach to mealtime. “My slimmest point came when I took a job as a flight attendant.” Whatever the cause, I’ve ended up with a skewed sense of portion size (what do I do if there’s leftover milk in my bowl? Add more cereal!) and a habit of mindless…

do you feel like it’s getting harder to drop off—or that you’re dragging even after you log plenty of mattress time? You’re not alone. There’s a reason the Centers for Disease Control and Prevention started calling insufficient sleep a public health epidemic a couple of years ago. Good, restorative slumber has become a scarce commodity in our nonstop world, and not getting enough of it has been linked to a number of health problems, including weight gain, decreased immune function, heart disease, diabetes, and depression. “Sleep is just as important to your well-being as exercising and eating well—and quantity and quality both matter,” says Stuart Quan, M.D., senior physician in the division of sleep medicine at Brigham and Women’s Hospital in Boston. But what if you’re following all the rules…

Renew your passion for pasta with this winter-veggie-filled twist on a classic. Mediterranean flavors, plus fiber and protein—what’s not to love? Seared Lamb Chops With Pomegranate Gremolata SERVES: 2 PREP TIME: 15 MINUTES COOK TIME: 10 MINUTES Wine Pairing A CABERNET SAUVIGNON OR BORDEAUX 4 petite lamb rib chops (about 1 to 1 1/4 pounds), fat trimmed sea salt freshly ground black pepper 2 teaspoons olive oil 1 tablespoon finely grated lemon zest 1/3 cup coarsely chopped flat-leaf parsley 1/3 cup pomegranate seeds 1. Season lamb chops lightly on both sides with sea salt and pepper. Heat 1 teaspoon olive oil in a large skillet over medium-high until sizzling. Add chops to the pan and cook for about 2 minutes or until browned. Use tongs to hold each chop on…

Katy Perry knows a few things about being in the spotlight. On the downside, there was last summer’s divorce-heard-round-the-world from comedian Russell Brand. But on the good-news front, the 28-year-old pop star has had seven number-one hits in the last two years, sold out 124 arenas on her California Dreams tour, and appeared in a candid 3-D documentary, Katy Perry: Part of Me. To cap it off, she recently snagged Billboard’ Woman of the Year title. So what do you do when you’ve reached the top? According to this California “gurl,” you simply take a deep breath and enjoy the view. “I drink lots of fresh-pressed juices and coconut water to get my fill of vitamins. I can’t afford to get sick—especially when I’m on the road.” “My New Year’s…

Lucky me! I not only had a chance to meet this month’s cover model, Jenny McCarthy (that’s us, below, mugging for her phone camera), I also got to sit in on her interview. Not surprisingly, I laughed myself silly—she is one of the funniest people I’ve ever met. What I wasn’t expecting, however, was how savvy she is, and truly wise beyond her years. Though her bombshell looks may belie her intelligence, this is for sure: Jenny should never be stereotyped as a dumb blonde. Getting smarter about money—specifically, the stock market—is my resolution for the new year. Of course, I know I should own stock: As we point out in our story “Money Moves to Make This Year,” on page 158, it’s the key to long-term wealth. But despite…

1 {SHELF HELP}: FASHION 411 If you’ve ever been frustrated in a dressing room or lusted after shoes you can’t afford, SHAPE contributing editor Jacqui Stafford’s new book, The Wow Factor ($25; jacquistafford.com), is a must-read. Loaded with accessible tips (on everything from how to choose figure-flattering clothing to staying on trend without breaking the bank) and infused with Stafford’s signature cheeky British humor, this guide will elevate your mood as well as your wardrobe. 2 {REMOTE CONTROL}: PRIMO PROGRAMS THIS SEASON, THERE’S SOMETHING ON THE SMALL SCREEN FOR EVERYONE. HERE’S WHAT TO WATCH… ...if you like thrillers CHECK OUT The Following A former FBI agent with a drinking habit (Kevin Bacon) is on the hunt for a scholar-turned–serial killer (James Purefoy from HBO’s Rome) who’s spawned an entire cult…

Go ahead and indulge this season—guilt-free. With fragrances fashioned from delectable notes, it’s easy to get your sugar fix and smell sexy at the same time. Three new ways to give in to your cravings (clockwise from top): Issey Miyake Pleats Please ($92 for 3.3 oz; nordstrom.com), flush with warm vanilla and sultry patchouli; Christina Aguilera Red Sin ($47 for 1.7 oz; kohls.com), which boasts crisp apple and fiery cinnamon; Diane von Furstenberg Love Diane ($65 for 1.7 oz; dvf.com), with rich praline and romantic jasmine. Spice things up even more by misting one in an unexpected spot—like the under layers of your hair, the inside of a wool coat, or even your sheets.…

A Antioxidants Next to sunscreen, antioxidants like green tea and grape seed extract are your best defense against aging. “They help fight free radicals, the high-energy molecules created by UV light, pollution, and cigarette smoke,” says David Bank, M.D., a dermatologist in Mount Kisco, NY, and a SHAPE advisory board member. “Think of free radicals as hand grenades and antioxidants as self-sacrificers that jump in to save the day.” To give your skin its daily dose, try SkinCeuticals Phloretin CF Gel ($152; skinceuticals.com), which contains vitamin C and ferulic acid, two other antioxidants with strong science behind them. B Bioenergy New research has found that bioenergetics, a type of communication between cells, slows over time. The result: Skin not only looks older, but it’s also less responsive to rejuvenating ingredients,…

You really can do anything if you put your mind to it—at least when it comes to creating sexy definition. A recent study at the University of South Carolina Upstate in Spartanburg found that when people focused on using a specific body part while executing an exercise (for instance, the biceps during a curl), muscle activity in that area increased by up to 26 percent. Researchers say this is likely because the brain sends more signals to those tissues, which causes a greater number of muscle fibers to fire—and you to get stronger and more toned in a flash. 6.3 Percent of women who lift weights SOURCE: THE JOURNAL OF STRENGTH AND CONDITIONING RESEARCH…

The new Nike Studio Wrap Pack ($110; nikestore.com) lets you go from downtown to Downward Dog without missing a beat. The black mesh flats (pictured below) have sneaker-like outsoles; kick them off and you’ll find neoprene slippers (above) that are ideal for barre, Pilates, or yoga classes. Silicone grips provide traction, and the criss-crossing uppers support your arches. But because your toes are exposed, you still get all the balance benefits of being barefoot. And as any shoe lover will tell you, two pairs are always better than one. The six pieces easily stash in the included bag. >JOIN THE CLUB TWELVE PERCENT OF GYM-GOERS ENROLL IN JANUARY. SNAG A GOOD DEAL WITH THE TIPS AT SHAPE.COM/SIGNUP. SOURCE: INTERNATIONAL HEALTH, RACQUET & SPORTSCLUB ASSOCIATION…

SNOWBOARDING Prep Work “Riding challenges your entire body and requires a lot of coordination,” says British national snowboard team coach Lesley McKenna. “A strong core is key for balance and control.” Doing your usual strength moves on a stability ball will fire up your midsection muscles, but to really hone in on your abs and lower back, add a wobble plank to your routine three to five times a week. TRY IT Get in push-up position with your feet on a balance disc or pillow, wrists aligned under shoulders. Hold for 20 to 60 seconds, then rest for a few seconds. Do 3 reps. Form Check Look in the direction you want to go. Don’t lean too far forward; try to keep your shoulders aligned over your knees. To help…

Good news: Those constant ups and downs won’t derail your future slim-down efforts. For years, many scientists believed they would, citing shifts in hormone levels, metabolism, and even psychological outlook. Now research from Seattle’s Fred Hutchinson Cancer Research Center has turned this theory on its head. “We found that women who cycle through weight loss are just as likely to shed pounds later as those starting a program for the first time,” says study coauthor Caitlin Mason, Ph.D. “This means you no longer need to fear you’ve damaged your chances or that you’re doomed to be unsuccessful just because you’ve regained once or twice.” Since dropping even a few pounds can lower your risk of heart disease, cancer, and diabetes, stop using past failures as an excuse—and spin the odds…

Breeze through party prep with the new Hamilton Beach Bowl Scraper Food Processor ($50; hamiltonbeach.com), which solves the perennial problem of how to keep dips and sauces from getting stuck to the sides while mixing. The built-in spatula dislodges ingredients from the walls of the appliance with a simple twist of a dial—so you don’t have to constantly stop, remove the top, and stir by hand. Plus, it’s dishwasher-safe and has a 10-cup capacity, making it handy for serving a crowd.…

Nutritious, country-style pancakes have made a name for themselves out West—and the well-kept secret is finally going national. Kodiak Cakes Whole Wheat, Oat, and Honey Frontier Flapjack and Waffle Mix ($5; Target and select grocery stores) is free of preservatives and hard-to-pronounce ingredients and has a whopping 7 grams of protein to help fuel your winter activities. Plus, there are just 130 calories and 1 gram of fat per serving, so you can feel good about starting your day with a stack.…

BAKED BUFFALO WINGS WITH BLUE CHEESE SAUCE SERVES: 8 PREP TIME: 10 MINUTES COOK TIME: 35 MINUTES 2 pounds chicken wings, tips removed and separated at joints ½ cup hot sauce (like Frank’s RedHot) 1 tablespoon unsalted butter, melted 1 tablespoon honey 2½ teaspoons cider vinegar 2 ounces blue cheese, crumbled ½ cup low-fat buttermilk, shaken well 3 tablespoons nonfat sour cream 1 teaspoon sugar ¼ teaspoon kosher salt ¼ teaspoon freshly ground black pepper cut celery sticks (optional) 1. Preheat oven to 450°F. Place wings in a large pot, fill with water so that it covers the chicken by 1 inch, and bring to a boil. Reduce heat and let simmer for 5 minutes. Drain, then pat dry with paper towels. 2. Line two baking sheets with parchment paper…

The short, dark days can take a toll on everyone’s energy and mood—not just those who suffer from seasonal affective disorder (SAD), which is characterized by bouts of depression during the winter months. Now research suggests that even people who fall short of a full SAD diagnosis can perk up by using a therapy developed for more serious cases: a light box that replicates the sun’s beams, sans the harmful UV rays. One study presented at a recent meeting of the Scandinavian Physiological Society found that this treatment boosts both mood and cognitive performance; another showed it can improve motor skills. All that’s required is sitting within 24 inches of a light box for 30 to 60 minutes each morning. One good option is the new Verilux HappyLight Liberty ($100;…

Skeptics have long claimed that acupuncture owes its success to the placebo effect, but a new report published in the Archives of Internal Medicine suggests the benefits are real. Researchers at Memorial Sloan-Kettering Cancer Center in New York City looked at 29 randomized trials and found that the alternative therapy significantly relieved discomfort from osteoarthritis, migraines, and chronic back, neck, and shoulder aches. In fact, most studies showed that acupuncture outperformed both analgesic meds and “sham” acupuncture (using needles but not at specific points). Worried that a session will be ouch-inducing? Don’t be, says Aimee E. Raupp, a licensed acupuncturist in New York City and author of Chill Out and Get Healthy. “Each needle is as fine as a strand of hair, and patients say it’s painless and relaxing.”…

One of the most frightening aspects of ovarian cancer is that it’s often found at an advanced stage, making it especially deadly. That’s because current tests aren’t as useful in screening healthy women with no signs of disease. But a new study published in the Open Journal of Obstetrics and Gynecology shows that simply being aware of certain changes in your body could lead to earlier diagnosis—and better odds of survival. Lead author M. Robyn Andersen, Ph.D., of the Fred Hutchinson Cancer Research Institute in Seattle, suggests asking yourself these three things: 1 Are you experiencing any of these symptoms: abdominal or pelvic pain, a feeling of fullness, an inability to eat normally, weight gain, or bloating in the abdominal region? 2 For how long have you been experiencing these…

Something strange is happening to young women’s hearts. I first became aware of it years ago, before I even went into cardiology. I had a summer job assisting the only doctor on Block Island, a picturesque little piece of land just off the coast of Rhode Island. It’s a popular vacation spot, with gorgeous beaches, lighthouses, and magnificent vistas. Each day, quaint ferries drop off their loads of tourists. I expected to learn a lot about Lyme disease that summer, along with treating sunburns, scraped knees, and fishing-hook injuries. But those were far from being the only problems that came through the door. All season long I had a parade of seemingly healthy women in their 30s and 40s walking in complaining of chest pain, palpitations, exhaustion, and other heart…

SARAH HUGHES Age: 27 Home: New York Occupation: Pro skater and sports writer SHAPE reader: 5 years Sarah Hughes was just 16 years old when she stunned the world by rebounding from fourth place to first at the 2002 Winter Olympics. This amazing feat made her only the seventh U.S. female figure skater to win gold. “My entire life changed in four minutes,” says Sarah, who later graduated from Yale University with a degree in American studies. Today, in addition to performing in shows with Ice Theatre of New York, an ice-dance troupe, she writes for the skating-news website icenetwork.com. Another passion: volunteering with Figure Skating in Harlem, a nonprofit that offers free lessons to underprivileged girls. “Skating is such a great outlet for these kids,” says Sarah. “It gives…

The gym is packed, and you’re sporting a shiny new pair of sneakers. It must be January! But 2013 will be different: You will get trim and toned for good. All you need is a plan that’s super-effective but doesn’t suck up a lot of your time—and this is it. Based on JILLIAN MICHAELS BODYSHRED (a new program at Crunch gyms nationwide), this 30-minute routine includes strength moves to sculpt sexy muscle, core challengers to whittle your middle, and heart-rate-revving plyometrics to blast calories. Team it with a healthy diet and Jillian’s motivational tips (they’re an exclusive sneak peek from her upcoming book, Slim for Life: My Insider Secrets to Simple, Fast, and Lasting Weight Loss), and your resolution will become a reality before the gym crowd thins out. HOW…

RULE: Shoot for a full eight hours REALITY: “There’s no evidence that we all need this amount,” says sleep specialist Michael Breus. Anything between six and nine is normal, provided you feel well rested in the morning and throughout the day. (Less than six increases moodiness and decreases alertness and reaction time, while more than nine could signal depression.) RULE: Ban pets from the bedroom REALITY: Nine percent of pet owners share their beds with them, according to the National Sleep Foundation, and for many people that works just fine, says Breus. “As long as you don’t have an allergy to their dander and they aren’t disrupting you, there’s no reason to shoo them out of the bedroom.” RULE: Turn off late-night TV REALITY: Yes, that screen emits blue light,…

1/Change Your Withholding Getting a big tax refund each spring might seem like a sweet bonus. But what it really means is that you’ve been lending money to Uncle Sam interest-free that you could have saved or used to pay off debt, says Atlanta-based financial expert Clark Howard, author of Living Large in Lean Times. If you receive more than $1,000 each year, talk to someone in the HR or payroll department at work about increasing your exemptions. 2/Nurture Your Nest Egg Augment the amount you contribute to your 401K by 1 percent each month until you’re setting aside 8 percent of your gross income, suggests Howard. “You’ll barely notice the deduction, but the payoff can be significant.” For example, if you’re getting a 7 percent return and a 50…