Índex per October 2020 a Shape

Elevate Your Equipment Known for its chic ankle and wrist weights, Bala is back at it with the Power Ring ($85, shopbala.com), a versatile, silicone-coated 10-pounder. Use it one-handed for presses or swings like a kettlebell, or double up for weighted squats or whatever dumbbell moves you usually do. SHOP IT! Click here to shop items on this page. INCLUSIVE SUNNIES When Hawaiian eyewear founder Ashley Johnson noticed that most U.S. shades tend to rest on her cheeks, she learned they were built with a tall nose bridge and a medium face width in mind. “This leaves out millions of women who have narrow or wide face shapes and low nose bridges, which are common among Black, Asian, Latina, and Polynesian women,” she says. That’s why her Mohala line…

The typical excuses for why we skip our annual full-body skin checks with our dermatologists are starting to become obsolete. This exam can now happen on your own time and at home (no mask needed). And a positive diagnosis of cancerous cells doesn’t necessarily lead to surgery. Here’s how it works. THE CHECK You might have heard of this self-exam initialism: Examine each mole and freckle for the ABCDEs (that’s asymmetry, border irregularity, color variation, diameter more than five millimeters, and evolving). Following it is better than nothing. “But my goal is to catch any potentially cancerous spots before you can see those changes,” says Orit Markowitz, M.D., a dermatologist in New York. “Doing so greatly reduces your chance of getting skin cancer and needing invasive treatments.” Dr. Markowitz’s…

One of best forms of therapy and self-care has four legs and a tail and might be curled up next to you right now. Even on difficult days, “we feel really good when we’re with our pets. We are energized and comforted by them, and if we’re alone, they help us feel less lonely,” says Phyllis Erdman, Ph.D., an associate dean in the College of Education and a counseling professor at Washington State University who studies animal-human interaction. “Research shows that pets make us really happy.” Here’s how they do it. THEY GIVE US HOPE In these isolating and stressful times, we are turning to our furry companions more than ever. According to recent research by Erdman and a team of collaborators, the coronavirus pandemic is strengthening the pet-person…

BLACKBERRY BASIL PORT AND TONIC In the bottom of a cocktail shaker, muddle 2 ounces white port, ½ ounce lemon juice, 4 blackberries, and a few basil leaves. Strain into a rocks glass filled with ice. Top with tonic. Garnish with a basil sprig and a blackberry. GREEN GARDEN Rim a glass with a lime wedge, and dip in chili salt (made with equal parts sea salt, sweet paprika, and red pepper flakes). Fill a cocktail shaker with ice, and add 1½ ounces blanco tequila, ½ ounce yellow Chartreuse, 1 ounce cucumber juice, ¾ ounce green bell pepper syrup (recipe above), ½ ounce fresh lime juice, and 1 thyme sprig, and shake vigorously. Strain into the prepared glass filled with ice. Garnish with a thyme sprig. ROSEMARY AFTER MIDNIGHT Fill…

Meet the newest members of our team (highlighted)! These top experts are our trusted go-tos for the latest news, tips, and intel on all things wellness. BE WATERPROOF NEAL SCHULTZ, M.D. Dermatologist DENDY E. ENGELMAN, M.D. Dermatologist MONA GOHARA, M.D. Dermatologist ELIZABETH K. HALE, M.D. Dermatologist MICHELLE HENRY, M.D. Dermatologist MELISSA KANCHANAPOOMI LEVIN, M.D. Dermatologist ELLEN MARMUR, M.D. Dermatologist RON ROBINSON Cosmetic chemist GITA BASS Makeup artist PORSCHE COOPER Makeup artist NUNZIO SAVIANO Hairstylist BE STRONG + WELL JEN WIDERSTROM Consulting Shape fitness director, trainer, life coach ADAM ROSANTE Strength and nutrition coach NICOLE KEITH, PH.D. President, American College of Sports Medicine CEDRIC X. BRYANT, PH.D. President, American Council on Exercise JORDAN METZL, M.D. Sports medicine physician MICHELE OLSON, PH.D. Clinical professor of sport science SHAUN T Celebrity trainer…

About a decade ago, millennials—with not one deep wrinkle among them—started to show up at dermatologist offices for Botox and embrace the antiaging potions that were marketed to their mothers. These women, mostly in their early 20s, wanted to be proactive about aging. “We didn’t have a name for what they were doing, but now we call it prejuvenation,” says Ava Shamban, M.D., a dermatologist in Beverly Hills, California. “The idea is that as soon as you start to notice signs of aging, like fine lines or pigmentation issues, you begin treatment.” Fast-forward to today, and those eager patients seem to be on a unique aging trajectory. “They’re entering their late 30s now, but they aren’t experiencing the typical frown lines and crow’s-feet that we expect,” Dr. Shamban says. Turns…

Science shows that exercise increases the total amount of sleep you get, particularly the amount of slow-wave sleep, the restorative phase preceding REM (rapid eye movement), during which brain and body rejuvenate most. “The hypothesis is that slow-wave sleep is associated with decreased core body temperature,” says Cinthya Pena Orbea, M.D., a sleep disorders specialist at the Cleveland Clinic. “When you exercise, your core body temperature increases, which tends to decrease your body temperature even more at night.” Although many studies have looked at moderate cardio as the sweet spot, “we generally say that whatever your body tolerates is the amount of exercise you should be doing,” Dr. Pena Orbea says. Meaning if you’re into high-intensity training, that does the trick too. In fact, she says, exercising about three times…

“This modest yet incredibly versatile plant-based protein is the building block of all kinds of delicious dishes,” says Joe Yonan, the author of Cool Beans and the food and dining editor for the Washington Post. “Anything chicken can do, beans can do better.” You can roast them, simmer them until they’re creamy, blend them into dips—the list goes on. Of course, they’re also super nutritious. Turn the page for Yonan’s innovative tips for making the beans of your dreams. THE BEST WAY TO COOK THEM “They are pretty darn good straight from a can, but even better from scratch,” Yonan says. His boil method: Beans, water (cover the beans by at least 3 inches), 1 teaspoon kosher salt, half an onion, a few garlic cloves, a bay leaf, and a…

Fresh Ways With Walnuts CREATE A COATING FOR FISH Walnuts add depth to fish dishes, Bench says. “Fish sometimes cooks so fast that its flavors don’t have time to fully develop,” she says. “Coating it with ground toasted walnuts mixed with some crispy breadcrumbs gives it nice taste and texture.” PUT THEM IN PESTO “Puree arugula and parsley with walnuts, garlic, cheese, olive oil, and salt and pepper,” Bench says. “This fall pesto is great on pasta.” TURN THEM INTO A PIZZA TOPPING Try roasted squash, goat cheese, wal-nuts, and lemon zest on pizza or flatbread, Bench says. Or keep it simple: Start with a creamy cheese like brie or fontina, sprinkle walnuts over it, then add some herbs. PAIR WITH GRAINS This dish from Bench hits every flavor note:…

The kitchen is the germiest place in the house,” says Charles Gerba, Ph.D., a microbiologist at the University of Arizona. That’s because there’s a steady supply of food for bacteria there, and we’ve been less likely to use disinfectant cleaners in our kitchens until recently, he says. But now, with the coronavirus to watch out for, not to mention the germs that cause foodborne bacteria like E. coli and Salmonella, it’s time to get serious about sanitizing. Here’s your plan. CLEAN FIRST, ALWAYS Cleaning removes dirt and some microbes from surfaces, but it doesn’t necessarily kill viruses and bacteria, says Nancy Goodyear, Ph.D., an associate professor of biomedical and nutritional sciences at the University of Massachusetts Lowell. That’s what sanitizing and disinfecting are for. But here’s why cleaning first is…

Despite the state of the world, milestones still matter. And Atlas, Shay Mitchell’s daughter, celebrates her first birthday in October. “Focusing my energy on her feels good. Everything is so new to her, and it’s inspiring to see things through her eyes,” she says. That doesn’t mean Mitchell is ignoring the reality of the coronavirus pandemic. In fact, it has motivated her to teach Atlas healthy habits now. “She puts everything in her mouth, so she has a frequent handwashing routine. We sing the ‘Happy Birthday’ song as we wash to make sure we cleanse thoroughly.” Mitchell has also partnered with Safeguard. The hygiene brand is donating $10 million to organizations like Save the Children to promote handwashing and distribute free products to underserved communities. The brand’s Liquid Hand Soap…

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For many of us, getting a decent night’s sleep is just a dream right now. According to one survey, 77 percent of people say coronavirus concerns have affected their shut-eye, and 58 percent report they are getting an hour less sleep each night. “We’re all under massive amounts of stress, and that significantly affects our ability to sleep,” says Nicole Moshfegh, a clinical psychologist in Los Angeles who specializes in the treatment of insomnia and the author of The Book of Sleep. But anxiety doesn’t have to rob you of your z’s. These proven strategies will help you fall—and stay—asleep. MAKE A CLEAN SWEEP A cluttered bedroom can keep you up at night, according to research by Pamela Thacher, Ph.D., a clinical psychologist at St. Lawrence University in New…

ADDED RESISTANCE EVERYWHERE For runners, even flat terrain requires more muscle to stride on than a treadmill. “You’d need to put the treadmill on at least a 0.5 incline to match outdoor running,” says Colleen Burns, the sourcing director for outdoor retailer Backcountry. “And a substantial wind could set back your mile time by about 12 seconds.” As for road cycling, she says aerodynamic drag accounts for 70 to 90 percent of the resistance felt when pedaling. IT INSTANTLY GETS YOUR CALM ON “Simply being outside in nature can help de-stress us, since it has been shown to lower salivary cortisol, one of the biomarkers of stress,” says Suzanne Bartlett Hackenmiller, M.D., an integrative medicine adviser to AllTrails.com. “Research has also suggested that just five minutes in nature is…

Showing up every day makes me happy,” says celebrity trainer and choreographer Isaac Calpito, known as Isaac Boots. He started offering his Torch’d workout on Instagram in March, and over 1,000 viewers were tuning in by the end of the first week. “I was like, I need to amplify this and make it more impactful,” Calpito says. He partnered with No Kid Hungry, encouraging those who use the free workouts to make a donation to the charity. In the first four months, he helped raise more than $500,000. Today about 2,500 people view each Torch’d workout live, and tens of thousands do them later. Calpito’s poodle, Davis, often makes an appearance. Many of the trainer’s famous clients tune in, including Lisa Rinna, Vanessa Hudgens, and Kelly Ripa. “I’ve done split…

A healthy diet is as good for your mind as it is for your body. And if yours contains plenty of berries, apples, and tea, you’re setting yourself up for an especially bright future. According to groundbreaking research recently published in the American Journal of Clinical Nutrition, flavonoids in these foods can help protect against Alzheimer’s disease and dementia. “There was an 80 percent reduction in risk in those who ate foods with the highest amounts of flavonoids,” says senior study author Paul Jacques, a nutritional epidemiologist at Tufts University. “It was a really striking result.” The researchers studied people who were age 50 and up for 20 years, until the age when dementia typically starts to occur. But Jacques says every-one, no matter how old, may benefit. “Previous…

For the first time in years, Lily James isn’t hitting the road for a film project or spending her nights making glamorous red-carpet appearances. There’s a pandemic happening, and the actor, whom you likely know as the rebellious Lady Rose MacClare in Downton Abbey and the defiant heroine in Disney’s Cinderella remake, is quietly quarantining at her London home. To her surprise, she’s actually enjoying being still. “This whole lockdown period has been a roller coaster of emotions,” she says. “I’ve had to sit with myself and reflect, which has been odd but rewarding.” Lily, 31, has definitely earned the downtime. Since her graduation from drama school in 2010, she has been working nonstop, appearing in several hit TV shows and movies and racking up accolades from critics for…