Índice para March 2015 em Shape

Gym-Style Crush HOW CELEBS ARE EATING, SIPPING, SWEATING AND DE-STRESSING THESE DAYS.…

FANCY H2O Minka Kelly, Naomi Watts, Hilary Duff, Emmy Rossum, and our cover star, Kate Hudson, are proud owners of BKR glass bottles. The easyto-grip, soft silicone sleeves won’t slip out of sweaty hands during Pilates class. The top handle makes it easy-open ($30; mybkr.com). SOME LIKE IT HOT Because sometimes you want to bring your coffee to the gym: The colorful stainless steel S’well bottles keep drinks hot for 12 hours, or cold for 24. Kaley Cuoco, Whitney Port, and Kelly Ripa have all been spotted sporting one ($25 to $45; swellbottle.com). THIRSTY NO MORE Reese Witherspoon, Kirsten Dunst, and Jessica Alba are all fans of Lifefactory’s glass and silicone bottles. Thanks to the built-in straw, you can make it through a long treadmill session or…

BEAUTY ON THE SPRING RUNWAYS used your gym routine as inspiration, celebrating the idea that fit women are the most beautiful. When you work out, it shows in your skin, says NYC makeup artist Alice Lane. These sporty makeup tips enhance that natural healthy, happy look. Dewy Skin THE LOOK: Gleamy, not steamy (think: five minutes into yoga, not 30 minutes into Spin) THE TRICK: “Hydration is the key component to dewy skin,” says Lane. So forgo foundation and apply a tinted moisturizer, which has emollient ingredients and tone-evening pigment in one formula to create healthy suppleness. Apply only where you need it—it’s not natural when you’re overly made up, says Chanel makeup artist Kate Lee. Brush a very fine highlighting powder along cheekbones to boost the glow even more.…

FOR EASY TOUSLED WAVES, like the ones above, try this quick trick: Take a shower before bed, then weave damp hair into one low, loose braid (two side braids will give you tighter waves). In the morning, unbraid, muss with your fngers, spritz on a shine-enhancing spray, and go. A Cellulite-free Bum Lierac Body Slim Night ($59; lieracusa.com) targets the dimpled skin with time-released cafeine and collagen-revving peptides, minimizing that dreaded cottage cheese look. A Youthful Radiance Skin renewal kicks into overdrive while you sleep, making it the best time for a supercharged mask treatment. Olay Regenerist Luminous Overnight Mask ($26; olay.com) contains heavyduty hydrators like glycerin and vitamin E—plus brightening mulberry extract—but won’t leave behind any goop or grease on your pillow. Smooth Skin Packed with 12 gently exfoliating…

ADD CHIC PIECES A refined trench, pumps, and cool sunglasses elevate a plain buttondown and jeans to “outfit” echelon. IGNORE THE DRESS CODE And why not pair your fanciest, most feminine skirt with your go-to tank? The dressy-casual result is surprisingly fresh. BORROW FROM THE BOYS Kelly makes pin-striped menswear trousers look unfussy and fun by pairing them with a breezy white blouse.…

YOUR WORKOUT INTENSITY: Hard TOTAL TIME: 20 minutes YOU’LL NEED: A 15- to 20-pound weight CALORIES BURNED: 245* 1. After an easy warm-up of jogging in place or jumping jacks, go all out performing your cardio of choice. DURATION: 30 seconds / 9-10 RPE** 2. Do 10 reps of either push-ups, squats, lunges, or planks. Rest for the remainder of the time. DURATION: 90 seconds / 3–4 RPE 3. Back to cardio. Go all out again. /DURATION: 30 seconds / 9-10 RPE 4. Do 10 reps of an advanced version of the move you did in round 1: staggered-hand push-ups, goblet squats (see below), reverse lunges, or leg-up planks (see below). Rest for the remainder of the time. /DURATION: 90 seconds / 5–6 RPE 5. Repeat highlighted portion 8 times,…

The half marathon is the fastest-growing race distance, per Running USA’s State of Sports Report 2014. And who’s dominating it? Women, by 61 percent. Get inspired, we say. Another push to tackle one this spring: If you can run just three miles, you’re capable of running a half—that’s the gauge trainers swear by. “Do that distance two to three times a week now and you’re guaranteed to have the base to support the training progression,” explains running coach Jenny Hadfield. Plus, there are the perks: Running blasts tons of calories (about 12 per minute), sculpts your whole body, plus shores up endurance and mental tenacity (which can help you focus more at work and in relationships). April and May are prime months for half marathons— check halfmarathons.net to find one…

Just a little bit helps control your appetite. Your body needs it to operate. We’re talking about fat— the kind in a juicy steak, not beneath your skin—which research now shows is key to a healthy diet, and even a lower weight (in that consuming more won’t necessarily lead to extra pounds). Counterintuitive, we know, so, here, answers to your pressing questions with all the new thinking— and how it applies to your plate. Good Fat, Bad Fat, Which Is Which? The conventional wisdom is that plant-derived unsaturated fats are good for heart health, and saturated fats— which come mostly from meat and dairy—are bad. But last year, a metaanalysis in the Annals of Internal Medicine found no link between saturated fat and heart disease risk and even suggested a…

RED BEET & BANANA Roasted or steamed beets Banana Raspberries Frozen zucchini Chia seeds Cashew or almond milk GARNISH: Bee pollen and fresh raspberries POWER INGREDIENT: Bee pollen It comes as a powder (you can also try maca, chlorella, spirulina, or baobab) and is a concentrated source of iron, magnesium, and zinc. COCOA & COCONUT Cooked sweet potato Cocoa powder Flaxseed oil Coconut milk Vanilla Espresso Frozen pear Medjool dates GARNISH: Shredded toasted coconut POWER INGREDIENT: Flaxseed oil Plant-based fats like faxseed oil and coconut (also nut or seed butters, and chia seeds) help your body absorb the nutrients from fruits and vegetables. BERRIES, PEAS & TEA Frozen green peas Spirulina Hemp oil Chilled green tea Blueberries Blackberries GARNISH: Fresh berries POWER INGREDIENT: Green tea Brewed green tea adds antioxidants…

You’re going to like this one: Eat! Letting yourself get too hungry sabotages your slim-down efforts, new research finds. Besides the fact that starving yourself will eventually lead to unbridled gorging, gnawing hunger alters the makeup of your body fat, messing with metabolism. To explain: There are three types of body fat—active, calorie-burning brown fat; inactive white fat, which has negative hormonal effects; and beige fat, which has the potential to convert the white to brown. But beige fat only activates if you’re not starving, researchers at Yale found: Hungertriggered neurons send messages to your white fat to stay white, says study author Xiaoyong Yang, Ph.D. This is your inner cavewoman kicking in: At times of famine, the body needed to hold on to whatever energy it could. TAKE THIS…

THE TRUTH IS, inflammation is good for you in small doses. If you get a cut, for example, swelling slows blood loss and calls bacteria-fighting white blood cells to the injury site. Problems occur when stress, junk food, lack of exercise, or a lingering illness trigger constant low-level inflammation. This makes blood stickier and thickens the artery walls, increasing your likelihood of cardiovascular disease, heart attacks, and stroke, as well as type-2 diabetes and cancer. The good news is that these four simple habits can minimize inflammation—and the resulting harm. 1 Reinforce your gut Ingesting probiotics (the good bacteria that fight infection) results in fewer signs of inflammation in the heart, found a recent study presented in Nutrition Review. Your goal: Every day, eat at least one serving of probiotic-rich…

At least six seafood reviews have discovered mislabeled fish in the U.S. in recent years. Here are some of the most common substitutions. YOU BOUGHT: Snapper YOU GOT: Tilapia, Pacific ocean perch, rockfish, Atlantic cod YOU BOUGHT: Atlantic cod YOU GOT: Pacific cod, white hake, Alaska or Norwegian pollock, escolar YOU BOUGHT: Wild salmon YOU GOT: Farmed salmon YOU BOUGHT: Gulf or wild-caught shrimp YOU GOT: Imported or farmed shrimp YOU BOUGHT: Grouper YOU GOT: Asian catfish, king mackerel, whitefin weakfish YOU BOUGHT:Swordfish YOU GOT: Mako shark YOU BOUGHT: Mahimahi YOU GOT: Yellowtail YOU BOUGHT: Bluefin tuna YOU GOT: Bigeye tuna, yellowfin tuna…

More . . .Step Lively Steals!…

THE TAKEAWAY AS FAR AS MONTHS GO, March doesn’t get enough love. It lacks January’s commitment to get up and go (and snow days). February has brevity and romance on its side. March? Not quite winter, not quite spring, and the most famous holiday is one most of us associate with hangovers. In my opinion, though, March is the perfect time to reinvent (or embrace) the everyday, the things you know bring you joy—the kind that comes in small but meaningful doses. We all love those thrilling milestone moments, like getting a new job or heading of on a much-needed vacation. But you know what’s also incredibly good and joy sustaining? A wow dinner you cook on a Tuesday night (for no other reason than it’s a Tuesday night). “Fancy,…

SHAPE: Why martial arts? KW: My parents signed us up for Tae Kwon Do classes as a family when I was 7 years old! I think it’s so important—for women especially—to know how to defend themselves. Now, I run the WIN KAI Self-Defense program. SHAPE: Any self-defense tips? KW: Yes, this magazine can be a weapon! If you’re on the bus or the train flipping through the latest Shape and feel threatened, roll it up, hold it at the center, and you’re ready to kick some butt. SHAPE: Beyond Tae Kwon Do, what are your go-to activities? KW: My rule: Move for one hour every day. I’m outdoorsy and love hiking, riding horses, and cycling. SHAPE: Let’s talk about food… KW: I’ve been gluten-free for 10 years. I find that…

ASKUSTO DESCRIBE KATE HUDSON ¡ using one word, and it would have to be "sport." For starters, this mom of two can f probably outrun, outdance, out-yoga, and definitely outthrow most amateur athletes. Case in point: As soon as she hit the beach in Malibu, the 35-year-old puLled on a baseball glove and started firing knucklebaLls. "Baseball runsin my family," explained the die-hard Yankees fan. "My grandpa owned a team, my pa [stepfather Kurt Russell] and uncle both played pro, and an aunt was a scout. As the only girl growing up in a houseful of boys, I'd have 15 minutes to talk about my dance classes, then the rest of our time was spent on baseball." But Kate also happens to be a good—let's make that great—sport. She's newly…

1 GET A SMOOTHER, HIS-AND-HERS SHAVE Molton Brown Moisturerich Aloe & Karité Ultrabar ($22; moltonbrown.com) creates a foamy, lightweight lather and doubles as a shaving cream. Plus, your man will appreciate the luscious, woody scent. 2 JUST RELAX Earth Therapeutics Anti-Stress Soap ($5; earththerapeutics .net) is the perfect post-workout soap: It has wide, circular nubs that massage tense muscles, while the lavender and chamomile scent helps your mind chill. 3 STRENGTHEN YOUR HAIR On wet hair, rub Lush Solid Shampoo in Braziliant ($10; lushusa.com) around the scalp and work into a lather. It’s loaded with conditioning oils to keep hair strong and silky, and the orange scent makes it a crisp pick-me-up. 4 FEEL REFRESHED Like a just-cut slice of cucumber, Soapology NYC Cucumber Soap Bar ($6.50; soapology nyc.com) smells…

Normally white is a bit see through; not so here thanks to the opacity of the fabric KEEP IT SIMPLE Choose neoprene pieces that come in classic shapes— like these slim pants and this peplum top, pencil skirt, and flared skirt (basically, the type of things you’d wear to work). Anything too unstructured or avant-garde competes with the coolness of the scuba fabric and distracts from your body. You’lllook a size smaller in shrink wrap like neoprene legging. KEEP IT SEMIFITTED Body-conscious clothes don’t have to be skintight. Both of these cute dresses and this white cut-out jacket are made of neoprene, yet all of them just skim your figure’s curves thanks to the thickness of the material, which also means it doesn’t cling or gather in any problem areas.…

When it comes to slimming down, it’s that last bit of extra weight that seems to hang on for dear life. So how do you finally shed it? You don’t necessarily have to work harder, so long as you’re strategic, says Harley Pasternak, celebrity trainer, New Balance ambassador, and author of 5 Pounds: The Breakthrough 5-Day Plan to Jump-Start Rapid Weight Loss (and Never Gain It Back!) ($26; amazon.com). Pasternak spent two years poring over research (he cites more than 400 studies in the book!) to pinpoint the smartest strategies to attack this problem. Here, six of his most surprising tricks to help you finally drop those last stubborn pounds. PUMP SOME ACTUAL IRON Body-weight moves are great, but Pasternak says that picking up free weights will get you the…

DIG IN FOR A HEALTHY SNACK. The tiniest bit of work—literally, the effort needed to free a nut from its shell— could be all it takes to keep calorie consumption in check. A great choice for healthy snackers, then, is pistachios. Indeed, when people served themselves inshell pistachios, they consumed an average of 125 calories—41 percent fewer than people who served themselves shelled versions of the nuts, according to a preliminary behavioral study from Eastern Illinois University published in Appetite1. What’s more, those who enjoyed fewer in-shell nuts reported essentially the same levels of fullness. As New York City nutritionist Lauren Slayton of Foodtrainers.net puts it, “Aside from the work that slows you down, there is something inherently satisfying about cracking nuts. So much of our food is grab-and-go [which…

Which Grain to Go With? A meal built around whole grains will fill you up, keep you slim, and boost your heart health. In addition to the brown rice, freekeh, and quinoa in these bowls, try millet (which is very fine-grained) or spelt (dried wheat with a sweet, nutty flavor). Just like rice, most are brought to a boil then simmered until the liquid is absorbed; for a flavor boost, sub in stock or wine for some of the H2O. MUSCLE BUILDER Eggs, beans, and tofu pack in tons of protein. Turn the page for recipe. KOREAN BIBIMBAP BASE: Brown rice and black beans VEGGIES: Steamed broccoli and carrots PROTEIN: Pan-fried tofu cubes, fried egg SAUCE: Spicy chili sauce like gochujang GARNISH: Scallions, black sesame seeds MEDITERRANEAN SHRIMP BOWL BASE:…

She’s a Chef Who Prefers Flavors to Fads Rather than plan a menu with each dish loaded with every trendy provision du jour, “I want my food to have as few ingredients as needed to be as good as it can be. I never want my food to be restaurant-y, I always want it to feel like it’s home-cooked,” says Marden, 34. Judging by the patrons who queue up to eat at The Smile, she’s got that down. She also has the rare ability to transform very healthy fare into delicious, craveworthy comfort food. She Reinvents the Familiar (these Days That Means Quinoa) Marden has a way of taking work-a-day, homely ingredients and giving them a whole new spin. Take quinoa. It’s on The Smile’s brunch, lunch, and dinner menus:…

FISH’S NUTRITIONAL powerhouse status is due in large part to its omega-3 fatty acids. Eating the healthy fats have been linked to everything from a reduced risk of heart disease to improved brain function. So it makes sense that non-fish lovers who want these perks often turn to omega-3 pills instead. But healthwise, swallowing a pill may not be equal to eating the real deal, report the experts. “Fish is a source of nutrients besides omega-3s that probably all work together,” explains Mary Harris, Ph.D., R.D.N., professor of food science and human nutrition at Colorado State University, Fort Collins. “Isolating one nutrient may not have the same benefits.” The evidence seems to back up this claim: People at risk of heart disease who took fish oil pills had just as…

STYLE GAME PLAN STREAMLINED LACE-UPS ARE PERFECT SUBS FOR BALLET FLATS, AND GO WITH THE FEMININEVIBEOF AFLOWYSKIRT; PLATFORM SNEAKS WORK LIKE WEDGES, GIVING YOU A BOOST. BEAUTY SCORE Pair your light skirt with an equally breezy scent, like Kate Spade Walk On Air Eau de Parfum Spray ($95; nordstrom.com) A wild print calls for a simple sneaker. Match it to one of the colors in your outfit. STYLE GAME PLAN EDGY SNAKESKIN AND A POINTY TOE MAKE THESE DESIGNER SNEAKERS JUST AS CHIC AS STILETTOS-AND OF COURSE WAY MORE COMFORTABLE. BEAUTY SCORE Give hair a lift-while keeping your color vibrant and looking healthy-with Aloxxi Thickening Serum ($25; aloxxi.com). STYLE GAME PLAN CROPPED PANTS ARE THE IDEAL LENGTH TO HIGHLIGHT NEON SLIP-ONS. BEAUTY SCORE Before you bare your midriff, blend Arbonne…

STAYING HEALTHY WITH… Growing up in the Bronx, NY, J. Lo was raised on a diet of hearty food traditional to her Puerto Rican heritage, like breaded chicken with white rice and beans. She eventually discovered her eating habits were affecting her performance and got passionate about adopting a more nutritious diet to make her feel and look better. What's more, since the community she grew up in has the highest rate of obesity in New York City, last year Lopez founded the Center for a Healthy Childhood at Montefiore Medical Center in her home borough. She also decided to create BodyLab— programs and products tailored specifically for women to learn more about healthy living. The 45-year-old singer, actress, author, and entrepreneur let us in on her workout secrets, go-to…

A FLAT, TONED STOMACH is the holy grail of fitness payoffs. It’s also really tough to get—and, contrary to what you may think, doing hundreds of crunches won’t help. “The best way to sculpt your middle is to do big, highenergy movements that use all major core muscles at once,” says Madison Doubroff, director of Bionic Body in Hermosa Beach, CA, and a master trainer for Fabletics, an activewear company cofounded by our cover star, Kate Hudson. Based on this approach, Doubroff created a routine he does regularly with Fabletics’ chief stylist, Ginger Ressler. Her motivation: “As a working mom, it’s imperative I keep my core strong so I can keep up with my kids and the demands of working on the Fabletics business. Focusing on our core not only…

STARTING NOW Protect Yourself From Bad Influences Heat-styling tools get a serious workout in winter since you’re not going to brave the cold with dripping wet hair. “Blow-drying and flat-ironing regularly does damage quickly,” says Sunnie Brook, celebrity hairstylist for Head & Shoulders. We’re not asking you to shelve your stash, but do shield yourself from the daily assault by spritzing on a heat protecting spray every time you style your hair. We like Alterna Caviar Repair Multi-Vitaimn Heat Protection Spray ($30; sephora.com in April); it’s loaded with strengthening antioxidants like biotin and vitamin E, and protects hair from temps up to 450 degrees. If you can live without your heat tools for a few days, consider the time in between shampoos your opportunity to change up your look. “You…

There are peels, and then there are peels. The peels that give the most dramatic results (fewer wrinkles and dark spots, smoother skin) will cost you dearly in downtime and discomfort— and can increase your risk of complications. It may seem like you can’t win. What we all want is a treatment that helps remove wrinkles, lighten dark spots, and smooth the skin on your face—but without weeks of redness, peeling, flaking, and hyperpigmentation. Actually, it already exists. Simple acid peels can yield great results without disturbing the routine of your daily life. In my office, we have been performing the Youth Corridor Day Peel for years. Our version contains a gentle but effective mix of alpha hydroxy acids—both lactic and trichloroacetic acid (TCA)— balanced out with a trace amount…

DAY1 THE HIGH WAISTBAND KEEPS YOU COVERED WHEN YOU BEND. Show Us Your OutFIT! Snap a pic of the workout gear that gets you going and post it on Instagram or Twitter, tagging @shape_magazine and #showusyouroutF DAY2 NO-SLIP SOLES MAXIMIZE YOUR GRIP IN THE STUDIO. DAY 3 THESE BLUETOOTH EARBUDS WON’T BUDGE. DAY4 A LOWCUT TANK SHOWCASES YOUR CUTE BRA. DAY 5 BUILT-IN SHORTS MAKE THIS SKIRT SAFE FOR ANY WORKOUT.…

Reason to add a sandbag to your workout: People who exercised with one had higher heart rates and thus likely burned more calories than those who did the same moves with dumbbells, new research from the University of Wisconsin–Milwaukee finds. That’s because sand is unpredictable; it moves, so you have to work harder to stabilize the load than if you held something solid, the study authors explain. Seizing the fat-sizzling opportunity, Equinox launched Elimin8tor, a new class that uses SandBells (round, sand-filled neoprene bags), at locations nationwide. It involves doing challenging rounds of SandBell moves, like drags, slams, and plyos. We asked class creator Dana McCaw to develop a routine based on Elimin8tor, so you can try the hot new workout on your own. “You’ll start with the longest, hardest…

Along with its retro appeal (remember your mom’s “diet salad” of curd-filled cantaloupe?), cottage cheese has serious nutritional cred: Cup for cup, it has more protein than yogurt (a 4-ounce serving has 111 calories and about 12 grams of protein), and is a great source of calcium. Plus, it can boost your brain power, a new Dutch study found: When researchers asked people to tackle verbal-skills puzzles, subjects who had consumed tyrosine (an amino acid that is abundant in cottage cheese) were better at intelligent problem solving than those who had eaten meals that were tyrosine-free. For a satisfying snack—or savory breakfast—cover a crispbread or cracker with cottage cheese and sliced vegetables, drizzle with olive oil, and finish with pepper. If you’re turned of by its texture, try the small-curd…

Use Your Name Instead of “I” Saying “You’ve got this, Jackie!” instead of “I can do it!” offers a more objective view of stressors, so you can problem-solve rather than ruminate, finds University of Michigan research. Say “don’t,” Not “can’t” Sixty-four percent of dieters who told themselves they “don’t” indulge in a certain temptation (like dessert) successfully resisted it, versus 39 percent of those who said they “can’t,” a study in the Journal of Consumer Research found. “Don’t” is more empowering. Ask “Will You?” In moments of intense insecurity, recast the “If… then…” plan as “If X happens, will you Y?” Your instinct is to answer yes, which turbocharges motivation, reports a study in Psychological Science.…

Melinda Oldroyd found triumph on a beach in Cozumel, Mexico, with an announcer bellowing into a PA system: “You are an Ironman!” But her story began in a much darker place. Melinda, now 36, spent her 20s stuck in an unhappy marriage—and a routine of fast-food dinners. “As I gained weight, he stopped holding my hand in public,” she recalls of her ex-husband. After her divorce when she was 30, Melinda continued to gain weight. Working as a surgical tech in Salt Lake City, she’d spend long hours in the operating room, then emerge to gobble up the candy that was always on hand at the hospital. “I’d eat to deal with stress, or I’d fuel up on chocolate between surgeries,” she says. Tired at the end of 10-hour shifts,…

Step away from the boring chicken breasts and broccoLi florets. These recipes from chef Lorraine Pascale, author of Everyday Easy get a creative, healthy meal on the table (including sides!) in 20,25, or 30 minutes flat. Tapenade-Crusted Cod With Mango-Avocado Salad Serves: 4 Cook time: 10 minutes Total time: 20 minutes ¼ cup pitted black olives ¼ cup extra-virgin olive oil plus 1 teaspoon more for salad 2 tablespoons capers 2 sprigs fresh rosemary, leaves removed 2 small garlic cloves, peeled s alt freshly ground black pepper 4 thick, skinless cod fillets 1 ½ cups cubed mango 2 radishes ½ ripe avocado a few fresh basil leaves 2-3 ounces pea shoots or arugula 1 lime 1 Preheat the oven to 400°F. In a blender or food processor, combine olives, olive…