Indholdsfortegnelse for June 2013 i Shape

June 1 Add some bling to any outfit with this 14k gold Blue Nile Heart and Diamond Charm pendant (a $350 value). With a classic design and delicate cable chain, it’s an über-versatile accessory. One will win. June 3 One reader and a guest will enjoy two nights in an ocean-view room at the Terranea Resort in Rancho Palos Verdes, CA (a $1,500 value). Unwind at the spa (a 60-minute massage for each of you is included), swim in a private pool, and explore the property’s nature trails. You’ll also get a consultation with a personal trainer in the fitness center. June 5 Three winners will cruise in style on this Schwinn 700c Ladies’ Network 3.0 bike (a $290 value). It has 21 speeds to help you seamlessly transition from…

BIZ-Y BRIT There’s so much to admire about Britney Spears, from her incredible singing talent to the loving relationship she has with her two boys. But her business sense is what most impresses me: It’s not an exaggeration to say that everything she touches turns to gold. From her mega-successful fragrance line (it’s reportedly the best-selling celebrity brand) to her TV appearances (Glee’s 2010 Britney tribute episode, featuring cameos by the entertainer, had through-the-roof ratings), she’s seemingly unstoppable. Last year, Britney even garnered the top spot on Forbes’ list of the highest-paid women in music, with an estimated $58 million in earnings. So I’m sure her newest venture, a concert series in Las Vegas, will be a blockbuster as well. Turn to page 8 to hear how Britney’s preparing for…

1 {FIT PICK} BATHING BEAUTIES If you’ve been keeping up with our three-month get-bikini-ready exercise and diet plans (see this month’s installments on pages 30 and 92), you’re well on your Summer SHAPE Up with Jillian Michaels & Friends on Saturday, June 15, in Hermosa Beach, CA ($5 per class; shape.com/summer-shape-up). Feeling strong after sweating it out during her circuit-style workout? Take a yoga or stretching class with one of her celeb trainer pals. Before heading home, enjoy a complimentary manicure, stop by the Macy’s pop-up store, or cheese it up at the photo station. 2 {NOVEL IDEA} PAGE-TURNERS Need a cool read for a hot day? Here’s what to toss in your beach bag… …IF YOU LIKE THRILLERS The Shining Girls by Lauren Beukes ($26; amazon.com) The buzz is…

Face ▪ FOR CHISELED CHEEKS You don’t have to be born with them; for definition, simply sweep bronzer under cheekbones, says Gonzalez. “Areas that are darker recede while lighter ones stand out, creating an optical illusion.” ▪ FOR A SWAN-LIKE NECK Eliminate a double chin by focusing pigment along your jawline. Then, without picking up more product, run your brush or fingers down toward your collarbone to add soft color. “This helps you avoid that obvious line of demarcation,” she says. Body ▪ FOR LEANER LEGS The combination of a darker shade and a bit of sheen will instantly make your gams look sculpted. To reduce the appearance of cellulite, add an extra layer of bronzer to your bum and the outside of your thighs. ▪ FOR TONED ARMS Flex…

Straight from the catwalk, three of Westman’s most wearable looks. HOT PINK LIPS at Oscar de la Renta “I’m all about a bold lip,” says Westman. To get this fuchsia shade with its stain-like suede finish, Westman mixed together three different hues and tapped the blend onto lips with fingertips. METALLIC EYES at J. Mendel “The goal was to create a universally beautiful look that any woman would want to wear,” says Westman, who accomplished that by applying gilded brown shadow to lids and along lower lashlines. BOLD BROWS at Rag & Bone Iconic ’90s supermodels with their defined arches inspired this strong but feminine look. Westman used a brow pencil to enhance the model’s natural shape and left eyes otherwise bare.…

1 Make a center part and separate hair into three sections: one on each side and another at the nape of the neck. 2 Tie the middle section into a low pony with an elastic band. Then cross the two side sections around the the base until the elastic is covered. 3 Tuck the ends of each section in the band underneath the ponytail and set with pins. Smooth the tail with a hair oil. Secret Weapon ORGANIX ARGAN OIL & SHEA BUTTER MOISTURE RESTORE WEIGHTLESS OIL ($8; drugstores) makes hair look glossy, not greasy.…

Q How do I whiten my teeth at home? A/ You don’t have to shell out big bucks to get a glistening smile, but you will need to invest some time, explains Marc Lowenberg, D.D.S., a New York City dentist and SHAPE advisory board member. He prefers whitening strips, which are worn for 30 minutes a day for up to two weeks (from $20; drugstores), over speedier tray versions that won’t necessarily fit your teeth. “Strips contain a low dose of the bleaching agent hydrogen peroxide [6 to 10 percent] and adhere directly to teeth, so the solution is less likely to leak out onto your gums and cause irritation,” says Lowenberg. For a more potent peroxide formula, see your dentist, who can customize trays that align perfectly to your…

PATTERN PLAY VIX PAULA HERMANNY TUNIC ($184; vixpaulahermanny.com). Charles by Charles David sandals ($70; charlesdavid.com). TO DYE FOR VITAMIN A PONCHO ($159; everythingbutwater.com). Diane von Furstenberg wedges ($295; dvf.com). BOHO BEAUTY ELIZABETH HURLEY BEACH CAFTAN ($348; elizabethhurley.com). L.K. Bennett sandals ($310; lkbennett.com). WHITE NOW TORY BURCH TUNIC ($295; toryburch.com). Loeffler Randall wedges ($395; loefflerrandall.com). MAKE IT SNAPPY CHARLIE BY MATTHEW ZINK MAXI DRESS ($210; charliebymz.com). Tory Burch wedges ($295; saks.com).…

Worn-down sneakers don’t just look shabby, they can also lead to injuries. Cushioning deteriorates with use, which is why experts recommend replacing your shoes every 350 to 550 miles. You’ll know when to toss them with the Milestone Pod ($20; milestonepod.com). Snap the tiny tracker on your laces and hit the ground running (or walking). The device’s accelerometer measures how many miles you log cumulatively, and a flashing LED light tells you when it’s time to get new kicks.…

1 ACE YOUR SERVE The more accurate this first shot is, the more control you have over the pace of the game. Use practice rounds to perfect it; when you can consistently place the ball inside the service box, speed up your arm motion to increase power. 2 SEE THE FUTURE Observe your opponent’s timing to anticipate how she’ll hit the ball. “If she gets her racquet back early, she has a better chance of hitting strong,” says Mary Joe Fernandez, a seven-time singles champ and U.S. Fed Cup captain. If she’s late to the ball, a weak stroke is likely. Pay attention to the locations of her winners to determine where it might fall. 3 STEP RIGHT UP Most beginners can’t hit long, so if you’re playing with a…

If you swim, SUP, or golf, strong obliques are a must. This pair of muscles (the internal and external) runs diagonally down either side of your torso from your ribs to your hips. Together they help you rotate your upper body, bend forward and sideways at the hips, and stabilize your spine. If they’re weak, some of these duties may shift to the hip flexors and lower back, resulting in increased pressure and pain there. When it comes to the abs, many people concentrate on their six-pack (aka the rectus abdominus), but the obliques are important waist whittlers as well. Strengthening them will improve your posture and tighten your midsection. To zero in on these muscles, add rotational moves like the bicycle crunch (see it at shape.com/obliques) to your routine.…

This juicy fruit is practically synonymous with summer, and for good reason: Watermelon is about 90 percent water, low in calories, and antioxidant-rich, making for a refreshing and super-healthy snack or dessert. Just a plain wedge can be perfection, but the flesh also makes a flavorful ingredient in savory dishes. Here, executive chef Kevin Schulz of Fulton’s on the River in Chicago shares his tips for enjoying this warm-weather staple. SELECT Stay away from seedless varieties, which tend to be less sweet, says Schulz. Instead, look for a nice oval melon that feels heavy for its size (that means more juice) and has a smooth, dark green rind. The stem end, though, should be yellowish in color; if it’s green, that means the fruit was picked too soon and won’t…

With any weight-loss plan, no matter how brilliant, you face the danger of hitting the doldrums a few weeks in. That’s why we’re back with 12 more meal ideas to get you closer to feeling swimsuit-confident. The boredom-busting program, created by Jackie Newgent, R.D.N., author of 1,000 Low-Calorie Recipes, offers palate-pleasing dishes that will help every type of eater—gourmet, gluten-free, vegetarian, and on-the-go—stay on track. Team the customized meals with the “Tone Your Trouble Zones” workout on page 30 and nothing will stand between you and that teeny-weeny bikini.…

AIM FOR 450 TO 500 CALORIES GOURMET BBQ Chicken 1 grilled chicken breast, skin brushed with 1½ tablespoons barbecue sauce, over ¾ cup steamed whole-wheat couscous and topped with fresh cilantro and lime zest to taste; 1½ cups haricots verts sautéed in 1 teaspoon butter {450 CALORIES} GLUTEN-FREE Spaghetti Caprese 2 ounces gluten-free spaghetti tossed with 1 large diced heirloom tomato (seeds removed), 2 tablespoons sliced fresh basil, 1 minced clove garlic, 1 teaspoon extra-virgin olive oil, and ¼ teaspoon sea salt, and sprinkled with 1 ounce finely diced fresh mozzarella, then topped with a mixture of ½ cup rinsed and drained canned cannellini beans, 1½ teaspoons white balsamic vinegar, and fresh parsley to taste {460 CALORIES} VEGETARIAN Blue Cheese Veggie Burger 1 cooked veggie burger on 1 whole-grain bun…

Not only is this dish—adapted from chef Melia Marden’s new cookbook, Modern Mediterranean—a fresh and tasty lunch, it’s also one of the healthiest: Recent research confirms that a diet rich in fruit, veggies, and olive oil boosts longevity. Now that’s what we call a taste of the good life! SERVES: 4 PREP TIME: 15 MINUTES COOK TIME: NONE FOR THE DRESSING 2 tablespoons red wine vinegar ½ teaspoon kosher salt ½ teaspoon sugar ¼ cup olive oil FOR THE SALAD 2 bulbs fennel 1 cucumber ¼ cup roughly chopped fresh cilantro ¼ cup roughly chopped fresh parsley 2 tablespoons roughly chopped fresh mint ½ cup pomegranate seeds ½ cup crumbled feta (optional) 1. To make the dressing, combine vinegar, salt, and sugar in a small bowl; mix until sugar dissolves.…

Counting sheep? Before you pop a sleep aid, be sure to examine the label. The FDA recently instructed manufacturers to reduce the recommended dose of zolpidem (found in Ambien, Edluar, and Zolpimist). The change is directed primarily at women, whose bodies metabolize the drug differently than men’s, explains Sam Fleishman, M.D., president of the American Academy of Sleep Medicine. Tests revealed that up to 33 percent of women taking the previously standard amount still had high levels of zolpidem in their bloodstream eight hours later. “That means you may not be fully alert when you leave home and get behind the wheel of a car,” he says. The new guidelines are 5mg (down from 10mg), or 6.25mg (down from 12.5mg) in extended-release formulations, but since individual responses can vary, check…

“They’re equal-opportunity pests,” says entomologist Jim Fredericks, Ph.D., director of technical services for the National Pest Management Association. “You’re just as likely to find them at a five-star resort as you are at a budget motel.” That’s because these blood-sucking bugs are not associated with dirt but with people. Your best protection is to give your accommodations a thorough inspection right after you check in, says Fredericks. Pull the sheets off the bed to examine the mattress, and take a close look at the headboard (even behind it, if possible) and at any cracks and crevices in the wall nearby. If you see brownish-black stains, tiny white eggs resembling grains of salt, or shed skin (it will look like a translucent bedbug), ask to be moved to another room that’s…

You’ve heard the saying “You are what you eat.” We propose a corollary: “You are where you live.” Certain locales tend to foster healthy behaviors and have lower levels of obesity, heart disease, diabetes, and asthma as a result. That’s worth keeping in mind if you’re thinking of relocating, be it across the country or to a nearby town. Before you make a change, ask yourself the three questions below. And for a dose of inspiration, sneak a peek at this year’s list of the fittest cities in the U.S., from the American College of Sports Medicine (ACSM) and the WellPoint Foundation. DOES THE CITY SUPPORT WALKERS AND BIKERS? Commuting on foot or two wheels is a great way to incorporate activity into your daily routine, as many San Francisco…

Warm summer days are an invitation to head outdoors with a blanket and a basket of goodies. But the same balmy temps can open the door to some unwelcome guests: food-borne bacteria. Follow these tips to stay safe. PUT IT ON ICE Anything that’s normally kept in the fridge is vulnerable to spoilage, but you’ll want to be especially careful with meat, poultry, and dairy products, as well as prepared tuna, egg, and chicken salads. “Contrary to popular belief, jarred mayonnaise by itself is unlikely to go bad due to its high acid content, but the moisture provides a prime breeding ground for the microorganisms in protein,” says Debbi Beauvais, R.D.N., a Rochester, NY–based nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “To avoid getting sick, keep these…

WEEKLY EXERCISE SCHEDULE Cardio 60 minutes/5x a week Strength training 45 minutes/3x a week As a child, Mimi Vasko coped with the stress of her parents’ separation by bingeing on chips, candy, and cookies. She hit 180 pounds by her 15th birthday and continued to struggle with emotional eating throughout her later teen years. “Whenever I had a bad day at school, I’d eat pizza,” she says. “And if my mother and I got into a fight, fried rice and spring rolls would help me calm down.” By age 25, she’d reached 290 pounds. HER TURNING POINT Mimi’s growing girth became too much to bear that summer at an outdoor party on the hottest day of the year. While all of her friends wore tank tops and shorts, she sweated…

NO TIME TO EXERCISE? Grab your other half and sneak in a quickie! Trainers Heidi and Chris Powell (shown here) are proof that it doesn’t take long sessions to stay fit. The stars of Extreme Makeover: Weight Loss Edition often work out for just 20 minutes, breaking up the period into short bursts throughout the day. The strategy prompted Chris to include “9-Minute Missions”—speedy, full-body routines—in his new book, Choose More, Lose More for Life. To up the fun factor, the pair designed these couple missions. “Each plan works every major muscle and burns 100-plus calories,” says Heidi. “And because it takes teamwork to do the moves, you’ll strengthen your bond too.” Crank out one or more (rest for up to 5 minutes between them) and keep getting results—no matter…

Gourmet dishes on a budget—and in less time than it takes to wait for takeout? No, you’re not dreaming. These healthy recipes for four, from Caroline Wright’s new book, Twenty-Dollar, Twenty-Minute Meals, are guaranteed to satisfy your taste buds without hurting your wallet. CHANGE IT UP! Swap out the mussels for littleneck clams and squid. CHANGE IT UP! Please a meat eater by topping with bacon, radicchio, and a squeeze of lemon. Grilled Chicken Thighs With Herbed Tomato Salad SERVES: 4 PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES cooking spray 2 pounds bone-in chicken thighs (about 8 thighs) salt freshly ground black pepper 1 pound cherry tomatoes, cut into bite-size pieces 1 tablespoon roughly chopped fresh flat-leaf parsley 1 tablespoon roughly chopped fresh dill 1 tablespoon capers, drained 1…

UP CLOSE take one look at Britney Spears and it’s clear she’s never been in better shape. “I’m working out really hard for my upcoming shows in Vegas,” the singer says of her two-year engagement at Planet Hollywood, which should open by fall. “The performances won’t be simple—they’ll be a massive party from start to finish. And to pull this off, I have to be in top condition and running at full speed.” We wouldn’t expect anything less, because if there’s one thing we’ve always known about Britney, it’s that she’s no slacker. The artist, who’s sold over 100 million albums worldwide, has packed more milestones into her 31 years than most people do into a lifetime. Even the most nominal admirer is aware of Britney’s professional accomplishments: Raised in…

Heidi and Chris Powell Creating the “Team Up to Firm Up” program (page 138) was a labor of love for Phoenix-based personal trainers Heidi and Chris Powell. “When you work out with someone else, you tend to perform at a higher intensity,” says Chris. “Plus, the couple that plays together stays together—and in our world, exercising is playing.” Spending time à deux obviously suits them, as Heidi recently joined her husband on camera for season three of ABC’s Extreme Makeover: Weight Loss Edition. Noe DeWitt Photographer Noe DeWitt (“Sail Into Summer,” page 146) encountered some heavy winds while shooting for SHAPE on board a sloop in Key West, FL. “That made for some very unstable ground, to say the least,” says the Manhattanite. “But that’s the beauty of working on…

You were determined to get a swimsuit-ready physique, and you’re nearly there—perhaps with the help of last month’s Summer SHAPE Up program. But a bikini body wasn’t built in a day, so if there are areas that aren’t quite ready for the big reveal, it’s time to step up your sculpting efforts. Enter this new program inspired by the DVD Jillian Michaels Hard Body ($15; jillianmichaels.com). It strengthens your entire body while homing in on your belly, butt, arms, and thighs. You’ll quickly move from one exercise to the next—no rest equals a higher burn—helping you blast fat while you firm. “You should feel a little uncomfortable because that’s how you know you’re being challenged,” says Jillian. Pair the plan with “The Beach Body diet,” page 92, and that extra…

1/SOLID Infused with natural waxes and fine glitter particles, St. Tropez Wash Off Shimmer Stick ($23; sttropeztan.com) lets you swipe on a glistening tint. 2/SPRAY Mist legs with Guerlain Terracotta Jambes de Gazelle ($59; saks.com), a non-greasy oil, to achieve a bronzed, luminous finish from tush to toes. 3/FLUID Add a pump or two of Dr. Hauschka Translucent Bronze Concentrate ($40; drhauschka.com) to your daily facial sunscreen for a touch of color, or smooth the liquid straight onto skin for more intensity. 4/POWDER Physicians Formula Bronze Booster Glow-Boosting Airbrushing Bronzing Veil ($16; drugstores) contains vitamins, moisturizers, and botanical extracts that rev radiance. 5/LOTION Subtle gold flecks in Victoria’s Secret Instant Bronzing Tinted Shimmer Lotion ($15; victoriassecret.com) help even out your body’s skin tone, while vitamin E and shea butter soften…

Pretty Plait Loosely draped over one shoulder, the braid gets a sophisticated update. 1 Run a small amount of leave-in conditioner through damp hair to smooth strands from roots to ends. 2 Draw a side part, then gather hair to one side, just underneath your ear, and divide it into three even sections. 3 Braid from mid-neck to ends and secure with an elastic band. Let tendrils fall to keep the look soft. Secret Weapon NEXXUS HYDRA-LIGHT WEIGHTLESS MOISTURE LEAVE-IN CONDITIONING FOAM ($15; drugstores) hydrates without weighing down hair.…

1 Spritz wet hair with a sea-salt styling spray to give your strands some texture. Then create multiple medium-size braids all over your head. 2 Blot braids with a towel to remove excess moisture, then air-dry. Mist with more salt spray to lock in the twisted pattern from the braids. 3 Unravel braids and use a dab of molding paste to sculpt waves, twirling them around your finger. Secret Weapon The saltwater-and seaweed-infused BUMBLE AND BUMBLE SURF SPRAY ($25; bumbleandbumble.com) leaves hair soft and full—not crunchy.…

Powdery? One-note? Not these spritzes. Laced with unexpected notes of leather, patchouli, musk, and more, the traditionally feminine floral fragrance has never smelled so sophisticated and sexy. Like the brand’s racy lingerie, AGENT PROVOCATEUR PÉTALE NOIR EAU DE PARFUM ($118 for 3.4 oz; nordstrom.com) is nothing short of seductive. Leather and tobacco leaf accords lend a hint of masculinity. If you favor flirty, fruity blends, try VIKTOR & ROLF FLOWERBOMB LA VIE EN ROSE EAU DE TOILETTE ($80 for 1.7 oz; saks.com), which incorporates tangy grapefruit and sweet mandarin. Tart blackberry and heady patchouli surround the girly heart of BALENCIAGA PARIS L’EAU ROSE EAU DE TOILETTE ($90 for 1.7 oz; nordstrom.com), giving it a bit of an edge. DIOR J’ADORE VOILE DE PARFUM ($82 for 1.7 oz; dior.com) opens with…

Hitting the court or field could net you sexier abs—and improve your focus too. Research recently published in Scientific Reports found that people who regularly play competitive sports like volleyball, soccer, and tennis are better at paying attention to multiple fast-moving elements at once (for example, opponents and a moving ball) than those who don’t. “Concentrating on several things simultaneously is a skill you use every day,” says study author Jocelyn Faubert, Ph.D., director of the visual psychophysics and perception laboratory at the University of Montréal. “Developing it via sports can make you a more adept driver and even boost your ability to solve problems and make decisions at work.” So get your head in the game—and come out a winner.…

I try not to leave any gas in the tank after a workout, so post-gym I seriously need to refuel. The easiest way to do it: with a protein-packed smoothie. It might sound meathead-ish, but the nutrient is crucial for repairing muscle tissue. Although I sometimes grab a prepackaged recovery drink, lately I’ve been mixing up my own at home. My new favorite shake (below) tastes like a frozen Bahama Mama but has 20 grams of protein and only 230 calories. —DANIELLE McNALLY, associate fitness editor TROPICAL TONE-UP SERVES: 1 PREP TIME: 3 MINUTES COOK TIME: NONE ½ cup skim milk 1 scoop vanilla Designer Whey Sustained Energy protein powder ½ banana ½ cup pineapple chunks pinch ground cinnamon 1 cup ice, plus more as needed Place all ingredients in…

Just because you do it every day doesn’t mean walking has to be routine. This program from Shirley Archer, author of The Walking Deck: 50 Ways to Walk Yourself Healthy, spices it up with marches, butt kicks, and speed intervals—a combo that blasts boredom and transforms a ho-hum activity into an intense workout. “You’re toning your entire lower body,” says Archer. “And because walking briskly burns more calories than jogging, you’re torching fat too.” To help power yourself, pump your arms, driving your elbow straight back as you push your opposite hand forward. (Bonus: This motion strengthens your triceps and upper back.) Want to increase the intensity even more? Head for the hills—adding an incline takes this routine to a whole new level. Your Workout Plan Workout intensity moderate Equipment…

When choosing a topping for your salad, think walnuts. A study of nearly 140,000 women published online by the Journal of Nutrition found that women who eat two or more 1-ounce servings per week are 24 percent less likely to suffer from type 2 diabetes than those who rarely or never consume them. “Walnuts differ from other nuts because they’re higher in polyunsaturated fat, which has been shown to lower your risk of insulin resistance, a precursor to diabetes,” explains researcher An Phan, Ph.D., assistant professor at the National University of Singapore. Sounds like a great reason to add some crunch to your greens. 7 Number of shelled walnuts in a 1-ounce serving…

Veggies like spinach, kale, and lettuce are some of the healthiest foods you can eat, but, surprisingly, they can also be as hazardous as raw meat if not handled correctly. A recent report from the Centers for Disease Control and Prevention reveals that leafy greens were the number-one cause of food-borne illness in the last decade. Enjoy this nutrient-packed produce safely with these strategies from SHAPE advisory board member Katherine Zeratsky, R.D.N., nutrition instructor at the Mayo Clinic in Rochester, MN. RINSE WELL Don’t rely on truth in labeling when it comes to “pre-washed.” Most produce travels a long way to get to the grocery store, so exercise caution and clean everything at home. Hold stalks under cold, rapidly running water, rubbing between your fingers or with a produce brush…

AIM FOR 360 TO 400 CALORIES GOURMET Ricotta-Fig Bowl 2/3 cup part-skim ricotta topped with 2 sliced Black Mission figs, 1 teaspoon honey, a pinch fresh thyme, and sea salt to taste; 1 small slice fruit and nut sprouted bread {390 CALORIES} GLUTEN-FREE Morning Peach Melba 1 peach, halved and topped with a mixture of 8 ounces plain lowfat Greek yogurt, 1½ teaspoons honey, and ¼ teaspoon vanilla extract, then garnished with 2 tablespoons raspberry jam and 2 tablespoons toasted sliced almonds {360 CALORIES} VEGETARIAN Breakfast Bruschetta 1 slice toasted whole-grain sourdough bread spread with mixture of ½ mashed avocado, ½ teaspoon lemon juice, and 1/2 teaspoon sea salt and topped with 1 fried egg (or ¼ cup scrambled silken tofu) and fresh rosemary and pepper to taste; 1 cup…

If your mouth waters every time you hear that sweet melody in the distance, don’t despair: Many ice cream cones, bars, and sandwiches can be part of a healthy diet, says Angela Lemond, R.D.N., a Plano, TX–based dietitian and spokesperson for the Academy of Nutrition and Dietetics. “Look at the big picture and decide how your choice fits into the rest of your day.” For example, while higher in calories than ice pops, some dairy-containing varieties may offer a small dose of calcium and vitamin D. Since most menus don’t display any nutrition info, we gathered vital stats on six popular picks—so you can chill out without filling out.…

Another reason to strive for wedded bliss that lasts far beyond the big day: It may help you stay healthy as you grow older. New research in the Journal of Family Psychology found that married couples who felt their bond had strengthened over the decades also reported an uptick in their physical well-being. The study builds on previous findings that have linked the institution to a longer life span and a reduced risk of heart disease, diabetes, and cancer. “Being in a supportive relationship has a very protective effect because it makes daily stresses more manageable,” says coauthor Christine M. Proulx, Ph.D., of the University of Missouri in Columbia. So make a vow to keep the lines of communication open—and that lovin’ feeling alive.…

If “no news is good news” sums up your attitude toward medical tests, you’d be wise to revise that philosophy. In a new study published in JAMA Internal Medicine, one-third of primary care physicians admitted they had neglected to contact a patient in a timely fashion about abnormal findings because they’d missed an electronic alert from the lab. Most cited info overload, saying the volume of notifications they receive (about 63 per day) is simply too high, according to study coauthor Hardeep Singh, M.D., of the Houston VA Health Services Research Center of Excellence. “Always call your doctor to follow up,” he says, “even if she said you’d hear back only if there was a problem.”…

If your period sends you to bed with a heating pad and a bad attitude, try putting more iron-rich foods on your plate. New research from the American Journal of Epidemiology found that women with the highest intake of this mineral were about 40 percent less likely to suffer from PMS symptoms than those who consumed the least. Although it’s not clear exactly why iron helps, it does improve production of the neurotransmitter serotonin in the brain, which may stabilize emotions and reduce your sensitivity to pain, says coauthor Elizabeth Bertone-Johnson, associate professor of epidemiology at the University of Massachusetts at Amherst. One of the easiest—and healthiest—ways to reach the recommended daily intake of 18 mg per day, she says, is to turn to plant-based sources such as beans, tofu,…

The basic rules of skin cancer prevention are well publicized: Slather on a broad-spectrum SPF year-round, limit sun exposure between 10 a.m. and 4 p.m., and check yourself regularly for unusual or changing moles and freckles. But researchers keep turning up new (and sometimes unexpected) ways to protect yourself. While these moves won’t replace those axioms, they just might improve your odds. CLEAN UP When you’re out and about in the city, the tiny particles found in smog can accumulate on your skin, even if you don’t see them. Because these may contain toxins that damage the DNA of cells, letting them linger there might make you more prone to skin cancer, says Mona Gohara, M.D., assistant clinical professor of dermatology at Yale School of Medicine. “To reduce your risk,…

SUSAN CAMPBELL CROSS is SHAPE’s lifestyle editor. Check out her blog at shape.com/crosstalk. Like many kids of the ’80s, my idea of the perfect dad was Cliff Huxtable from The Cosby Show. Sure, he had terrible taste in sweaters, but he was always there for his family, providing sage advice, loads of laughs, and more than the occasional dose of discipline (“I brought you into this world, and I can take you out!”). As Father’s Day approaches, I’ve been thinking a lot about the amazing dads in my own life—particularly my husband, father, and grandfather. They all approach the role differently, but each has passed down important lessons that still resonate with me today. Here are three of my favorites. IT’S GOOD TO LET GO I’ve been a control freak…

June is one of my favorite months, because it’s when Jeb, 9, and Mattie, 7 (shown at right), start their summer break. But this year I’m a little nervous about it too. In the past, I’d take advantage of the kids being home all day to serve up their favorites—hot dogs, chips, homemade ice cream, lemonade. And I’d often end up indulging with them and munching on their leftovers. This time around, my vow to lose 30 pounds has given me new incentive to break that pattern. I asked my SHAPE experts how to stay on track while still celebrating the season. “The best way to be healthy is to get the whole family on board.” SEEDS OF CHANGE The best way to be healthy, according to my registered dietitian,…

Frock the Boat A sleek white column dress is a sophisticated option from sunrise to sunset. Victoria’s Secret Catalogue dress ($128; victoriassecret.com). Charlie by Matthew Zink bikini top ($88; charliebymz.com). 7 for All Mankind belt ($60; 7forallmankind.com). Loeffler Randall flats ($295; saks.com). Take the Plunge This curve-hugging romper is a perfect seaside playmate. Temperley London jumpsuit ($670; temperleylondon.com). Morgenthal Frederics sunglasses ($385; morgenthalfrederics.com). Gorjana necklace ($40; laylagrayce.com). Michael Kors bracelet ($145; 866-709-5677). Jennifer Fisher bracelet ($375; jenniferfisherjewelry.com). Ariel Gordon Jewelry ring ($525; arielgordonjewelry.com). BEAUTY TIP When strands send out a distress signal, the hydrating vitamins and oils in Clear Scalp & Hair Beauty Therapy 7 Day Treatment Tubes ($15; drugstores) come to the rescue. Miss Independence A patriotic color palette steers a simple tank and pencil skirt into stylish waters.…

HOUSE(GUEST) RULE 1 Stick to the game plan It’s the hostess’s responsibility to set the dates for a visit and the guest’s to determine an arrival and departure time—and then to do your best to adhere to them. “If you say you’re arriving Friday evening, it can be inconvenient to show up on Saturday afternoon,” says Anna Post, great-great-granddaughter of Emily Post and author of Emily Post’s Etiquette, 18th Edition. Even if the invitation is left open-ended, it’s smart for your own sake to put a cap on it so you have an out in case your stay goes awry. How long is too long? Remember Benjamin Franklin’s adage that fish and houseguests begin to smell after three days, and pack it in before that time if possible. This advice…

When we asked Britney Spears to share a workout with us, we expected a dance-inspired routine or at least a few hard-core strength exercises. But though the star does bust a move daily—and hits the gym regularly with a personal trainer—she credits yoga with helping her get sleek and toned. The songstress practices twice a week with Elizabeth I., owner of EQI Yoga Studio in Los Angeles, doing a different mix of poses during each 60-to 90-minute session. “Sometimes we focus on the core or relaxation, but other times I just kick her butt!” says Elizabeth. The moves featured here sculpt your shoulders, core, and lower body while boosting flexibility. Grab a mat—Britney breaks it all down for you. The Plan HOW IT WORKS Perform each pose in order. Repeat…

HOORAY FOR BEY Beyoncé = phenomenal! She is such a shining example of a successful, healthy, and positive woman! Way to go, Beyoncé! —MAGGIE SURGES SHAPE has made my year! I love Ms. B. She is hot and successful. —TUMI QWELE Thank you so much for putting Beyoncé on your cover! Not only is she one of the most beautiful people on the planet, she also seems completely relatable despite being such a power figure. She is fierce, and the piece conveyed every bit of what I love about her. Oh, and her body is amazing! —NICKI KIKENDALL, LOUISIANA I appreciate Beyoncé speaking about the difficulty of losing the last 25 pounds of baby weight (and admitting she’d never give herself that kind of deadline again, LOL!). It’s so very…

Want a natural-looking glow to go with your little white dress or swimsuit—sans sun or even self-tanner? Meet your skin’s version of a summer fling: face and body bronzers. Strategically applied, these lotions, powders, and sticks not only confer a realistic (albeit temporary) tint, they also make you look slimmer in an instant, says Victoria’s Secret makeup artist Carolina Gonzalez. Turn the page for the tools to get you sun-kissed—stat. 72 Percent of people who find those with a tan more attractive SOURCE: AMERICAN ACADEMY OF DERMATOLOGY…

She’s one of the most in-demand makeup artists in the biz, creating high-fashion faces for A-listers and runway designers alike. But when it comes to her own personal beauty style, Gucci Westman is all about a simple, fresh look. Here, Revlon’s global artistic director describes how to master everyday makeup in four easy moves. 1|REV UP YOUR RADIANCE “Sticking to a skincare routine is so important,” says Westman. Her own glowing skin regimen includes Éminence Organics Strawberry Rhubarb Dermafoliant ($72; dermstore.com), a lactic acid–based slougher, followed by a lightweight face hydrator, such as La Mer The Concentrate ($290; neimanmarcus.com). “I like this serum because it layers well underneath makeup.” 2|CREATE A SMOOTH CANVAS It may seem like an extra step, but primer can really help your makeup go the distance,…

1 Air-dry hair, then mist roots with dry shampoo to boost body. Part locks to one side and pull into a low, loose ponytail. Secure with a hair tie. 2 Lightly tease the tail of your pony to create volume. Next, roll ends up toward the elastic and tuck underneath; anchor in place with bobby pins. 3 Using your fingers, smooth strands behind one ear. Then gently loosen the hair on the opposite side of your part. Tame flyaways with hairspray. Secret Weapon TRESEMMÉ FRESH START COLOR CARE DRY SHAMPOO ($5; drugstores) refreshes hair and shields it from the sun with a UVA complex.…

1 Comb damp strands straight back from your hairline and gather into a fairly loose, low ponytail at the nape of your neck. Anchor it with an elastic band. It should look smooth but not slick. 2 Twist the pony and wrap it around the band to form a bun. Need some extra oomph? Insert a foam tool like Sephora Bunette ($7; sephora.com). Secure with bobby pins. 3 To prevent flyaway strands from popping out of your bun—and impart a touch of shine—finish the look with a generous spritz of a lightweight aerosol hairspray. Secret Weapon VIDAL SASSOON PRO SERIES FLEXIBLE HOLD HAIRSPRAY ($4; drugstores) will lock in your style without a hard, shellac-like finish.…

You’ll score flattering swimwear in a snap (talk about a major confidence booster!) when you know what to look for. Just in time for summer, Stacy London, SHAPE’s style editor-at-large, and Martina Gordon and Beckie Klein, NYC-based Style for Hire stylists, helped five women find the perfect suit for their body type. Steal their tips to make a splash this season! full-figured STACY SAYS… “A day or two before you go swimsuit shopping, slather on some self-tanner. It will help counteract the green cast in the fluorescent lighting commonly used in fitting rooms and camouflage imperfections like cellulite. Can’t bear the torture of baring all in a store? Order a selection of suits and try them on in the privacy of your bedroom. Just be sure to check your rear…

Even if you can stand the heat, get out of it! Exercising in a steamy environment (90°F and warmer) puts you at risk for dehydration and heat stroke, and according to research from Auburn University, it will hamper your recovery too. “It takes longer for your body to return to a normal temperature,” says study author John C. Quindry, Ph.D. “This results in a higher production of cell-damaging free radicals, which can lead to muscle fatigue.” To speed your cooldown, head indoors after a summer boot-camp class, pump up the AC in your car post-Bikram, and drink plenty of ice water: Studies show cold fluids may help lower your core temp faster.…

What a difference an inch makes—at least when it comes to weight lifting. A recent study published in the Journal of Strength & Conditioning Research found that doing an upright row with your hands close together increases the workload on the biceps, and a wider grip fires up the muscles of the shoulders and upper back. Sculpt all three areas in a snap with this combo: 1/BLAST YOUR BICEPS Stand with feet together and hold a 10-to 20-pound bar with hands slightly narrower than shoulders, arms extended in front of you, and palms facing thighs [shown]. Keeping the bar close to your body, bend elbows out to sides until upper arms are parallel to the floor. Lower to starting position. Repeat for 1 minute. 2/DEFINE YOUR DELTS & TRAPS Hold…

Redo your rear view with this strength-training staple. In addition to targeting the glutes, the deadlift sculpts your hamstrings, quads, and back. Jay Cardiello explains how to perfect and build upon this exercise. (When one version feels easy, step it up to the next level.) JAY CARDIELLO is SHAPE’s fitness editor-at-large and a personal trainer in New York City. Go to shape.com/blogs for more of his workout advice. BEGINNER BASIC DEADLIFT Stand with feet shoulder-width apart, knees slightly bent, and hold a 10-to 15-pound bar with hands shoulder-width apart, arms extended in front of you and palms facing thighs. Keeping the bar close to your body and your back straight, hinge forward from hips and bend knees, lowering weight toward the ground [shown]. Return to starting position. Do 3 sets…

Forget that 3 p.m. coffee run—the solution to your afternoon doldrums could be as easy as popping a piece of gum. New research published in the journal Brain and Cognition shows it may increase alertness by as much as 10 percent. “We suspect the act of chewing increases blood flow to the brain,” explains coauthor Yoshiyuki Hirano, Ph.D., a researcher at the National Institute of Radiological Sciences in Japan. In the study, participants were asked to respond to visual cues by pressing on a trigger. Those who chewed gum reacted significantly faster than those who didn’t. Hirano speculates that munching on a snack would provide a similar benefit, but you (and your waistline) can’t beat the low-calorie appeal of a minty or fruity stick. Don’t rely on bubble gum for…

Attention, late-day munchers: Your procrastination may be sabotaging your weight-loss efforts. New research published in the International Journal of Obesity revealed that dieters who consumed their lunch earlier in the day (before 3 p.m.) dropped 22 pounds in 20 weeks, while those who ate after 3 p.m. lost only 17 pounds. “There are two potential mechanisms that contribute to this,” explains coauthor Frank Scheer, Ph.D., an assistant professor of medicine at Harvard Medical School. “The first is that you become less glucose-tolerant as the day goes on. This means that when you eat later your blood sugar stays elevated, which interferes with fat burning.” Plus, recent animal studies have shown that irregular mealtimes disrupt your circadian rhythms, affecting metabolism and fat storage. Looks like the early bird wins—again. THINK OUTSIDE…

AIM FOR 420 TO 450 CALORIES GOURMET Latin Pork Sandwich 1 medium (about 4 ounces) whole-wheat ciabatta roll (with the center scooped out) filled with 1½ ounces thinly sliced roast pork tenderloin, 1 thin slice (about 1 ounce) Swiss cheese, ½ cup baby arugula, 2 kosher dill sandwich slices, and 1 tablespoon Dijon mustard; 15 plantain chips {420 CALORIES} GLUTEN-FREE Chicken & Pinto Burrito 1 10-inch gluten-free tortilla wrapped around a mixture of 1½ ounces precooked chicken breast strips, 1 cup shredded romaine, ½ cup rinsed and drained canned pinto beans, 2 tablespoons guacamole, 2 tablespoons chopped Spanish onion, and hot sauce to taste {420 CALORIES} VEGETARIAN Garden Chef Salad 3 cups mesclun topped with ½ cup chopped tomatoes, 2 ounces cubed ready-to-eat baked hickory-smoked tofu, ¼ cup diced red…

EDAMAME GUACAMOLE In a food processor, combine ¾ cup thawed frozen shelled edamame and 2 tablespoons fresh lime juice; pulse to a coarse purée. Add 1 firm-ripe Haas avocado, 2 tablespoons chopped fresh cilantro, and 1 teaspoon minced, seeded jalapeño. Pulse a few times (chunks of avocado should remain), then season with salt to taste. MAKES 11/3. CUPS (31 calories, 2g fat per 2-tablespoon serving) PICO DE GALLO In a medium bowl, combine 1 pint grape tomatoes cut in small dice, ¼ cup slivered white onion, 1 seeded and minced jalapeño, 2 tablespoons fresh lime juice, and 3 tablespoons chopped fresh cilantro. Season with salt and pepper to taste. MAKES 2 CUPS (5 calories, <1g fat per 2-tablespoon serving) SUN-DRIED TOMATO AND GOAT CHEESE DIP In a medium bowl, combine…

Plagued by acne? Take a closer look at what you’re putting in your mouth. The relationship between diet and blemishes has long been dismissed by dermatologists and scientists, but a recent analysis of 27 studies published in the Journal of the Academy of Nutrition and Dietetics found that certain foods can indeed aggravate the condition. The biggest offenders: dairy (probably due to the hormones it contains) and foods that are high on the glycemic index (GI)—which means they rapidly raise your blood glucose. “A spike in blood sugar triggers the release of insulin, which causes the sebaceous glands to produce more oil,” says coauthor Jennifer Burris, R.D.N., a doctoral candidate in nutrition at New York University. Although sweet foods are more apt to rank high on the index, don’t count…

The average commuter spends a whopping 38 hours a year stuck in gridlock, according to a recent report from the Texas A&M University Transportation Institute. Instead of idling the time away, put it to better use with these moves—and give your health the green light. TUMMY TIGHTENER Pull your belly button in as if pressing it back against the car seat; hold and and contract for five seconds, then release. That’s equal to one sit-up, says fitness expert Denise Austin, author of Side Effect: Skinny. Aim for 3 sets of 10. PELVIC-FLOOR TONER “Kegel exercises can protect against incontinence and lead to better orgasms,” says Tiffany Sotelo, M.D., director of the Pelvic Floor Center at George Washington University Hospital. “People say it’s the same movement you use to stop urinating,…

Add making healthier babies to the growing list of perks that omega-3s may provide. According to a study in the American Journal of Clinical Nutrition, pregnant women who took 600 mg daily of DHA—a specific type of these healthy fatty acids—had bigger infants and fewer very early preterm births than those who didn’t. “The ideal is to eat a balanced diet during pregnancy that includes regular intake of eggs and low-mercury fish, such as salmon,” says coauthor Susan E. Carlson, Ph.D., a professor of nutrition at the University of Kansas Medicine Center. But if you’re not a fish fan, ask your doctor to recommend a supplement.…

Q My guy cheated on me, but I’m not ready to end things. Am I crazy? A/ Not necessarily, says Tammy Nelson, Ph.D., author of The New Monogamy: Redefining Your Relationship After Infidelity. “I’ve met hundreds of couples who have made it work after an affair.” First, know that the healing process will require honesty, communication, and patience from both of you. Though friends and family may encourage you to break up, she says you should resist the urge to engage in such a rash move right away. “Try not to make any decisions until you’ve had a few months to grieve and get some perspective.” In the meantime, Nelson recommends seeing a couples’ counselor or possibly even attending a retreat to figure out if the relationship can be saved.…

APRIL DAVIS, 35 Occupational therapist in New York; SHAPE reader for 16 years April Davis became an equine enthusiast at an early age. “I was amazed by how gentle horses are, despite their size and power,” she says. “And riding them seemed like such a daring adventure.” She started taking lessons in third grade and even participated in show-jumping competitions over the years. But these pursuits were put on hold when a car accident nearly took her life at 16. “My skull was fractured all the way around,” she says. “To protect my brain, I was put in a medically induced coma for several weeks.” After waking up and then undergoing three months of rehab, as well as extensive plastic surgery, April bounced back completely. Grateful for her miraculous recovery,…

For as long as she can remember, Lizz Perkins wanted to be her own boss. But after owning a hair salon near Salt Lake City for seven years, she realized the perks of autonomy came at a hefty price: “Between the building’s mortgage and all my other expenses, I was more than $650,000 in debt,” says Perkins, 48, a married mom of three. “Plus, I was on my feet for 12 to 14 hours a day.” Exhausted and frustrated, she ultimately sold the business for enough to get herself out of the red. Plotting her next move, the outgoing entrepreneur decided to try sales—specifically, network marketing (also known as multilevel marketing), in which you’re compensated for sales you personally generate, as well as those of people you recruit to join…

SUGAR RUSH Satisfy your sweet tooth with Nicole by OPI Gumdrops in Candy is Dandy ($8; Walmart), which has a granulated, shimmery finish. “The formula is thicker than traditional polish, so it takes longer to set,” says New York City–based manicurist Julie Kandalec. After applying two coats, place nails next to an air conditioner or fan for at least 15 minutes—heat and humidity increase drying time. Alice + Olivia by Stacey Bendet dress. R.J. Graziano bracelet. Bounkit ring. TWINKLE TIME Make sparks fly by painting nails with silver lacquer followed by two coats of Essie Luxeffects in Set in Stones ($8; drugstores), a polish laced with confetti-like flakes. When you tire of your dazzling digits, try Kandalec’s trick for taking off glitter: Place a cotton ball soaked in acetonebased remover…

After nine seasons on the hilarious hit show Scrubs, Sarah Chalke clearly knows how to keep an audience in stitches. Now she’s checked out of the hospital and transplanted her funny bone to the suburbs on ABC’s comedy How to Live With Your Parents (For the Rest of Your Life). She plays Polly, a recent divorcée who, after losing her job, is forced to move back in with her not-so-responsible mom and dad. We got the 36-year-old Canadian-born actress and mom to spill about her weird hidden talent, the music that motivates her, and why, at one point in her life, standing next to this pool would have made her really, really nervous. "I’m happiest getting my fitness fix outdoors, whether it’s hiking or skiing. I also love trail running…