Índex per April 2021 a Shape

#SHAPESQUAD Tune in to Shape’s IGTV every Monday, Wednesday, and Friday in April for free 20- to 45-minute workouts with the flyest fitness pros, including Holly Rilinger, a Nike Master Trainer and the creator of HIIT workout Lifted. “Learn how to switch from chaos to calm on the mat, then do it in your everyday life with ease,” she says. Follow #ShapeSquadWorkouts for more useful tips. GET SHAPE ON APPLE NEWS+ Your favorite monthly page-turner goes pocket size when you subscribe to the Apple News+ app. Sign up now to flip through each issue on your device. GO PLANT BASED New science shows a vegetarian diet may boost your metabolism and protect your heart. So we’ve created an easy, step-by-step plan for any carnivores who are looking to transition to…

ACTION HEROES Our Shape Squad put 59 of the latest sneaker styles to the test to find you the best pair for every move you make. SPOT-ON STABILITY Asics Gel-Kayano Lite This lighter-weight version of the brand’s fan-​favorite stability shoe had us at go. With strategic overlays for support and a gender-​specific midsole construction that provides just-right resistance if feet start to roll inward, these runners gently nudge your foot strike into the neutral sweet spot and keep feet agile. “My feet felt supported and springy,” raved one tester who took them out for an eight-miler. ($160, asics.com) SHOP IT! Click here to shop products on these pages. SUPPORT STAR Altra Provision 5 To runners seeking stability, the balanced cushion throughout the shoe (rather than a rise from forefoot to…

AS YOU BEGIN to work up a sweat, your body is doing more than shoveling calories into the furnace. “Within 10 minutes of moderate to vigorous exercise, your level of hormones—like human growth hormone, epinephrine, and norepinephrine—increase, and all those support metabolism and help maintain muscle mass,” says Jill Kanaley, Ph.D., a nutrition and exercise physiology professor at the University of Missouri and an American College of Sports Medicine fellow. Pushing your pace or strength training poundage is key here: During workouts, these hormones are deployed only when energy and muscle demands reach a certain level of intensity. Better yet, women tend to produce more human growth hormone and will experience a higher peak from doing exercise, Kanaley says. Ready to net the benefits? Flip the page for our…

Dozens of hormones that influence your emotions and mood are at work in your body. Two of them, serotonin and dopamine, are especially important for happiness. Our daily habits and routines can affect their levels and how you feel, says Scott Bea, a psychologist at Cleveland Clinic. Serotonin and dopamine function as neurotransmitters in the brain, helping neurons talk to one another. There, serotonin regulates mood and happiness. It’s particularly active in two regions associated with emotional processing and control—the amygdalae and dorsolateral prefrontal cortex, says researcher Caroline Wallace of Queen’s University in Ontario. Dopamine is involved in pleasure, motivation, learning, and memory. “When we engage in activities that are rewarding or associated with happiness, dopamine plays a role in the good feelings,” Bea says. Stress, genetics, and fluctuations in…

for Kelsea Ballerini, whose red-hot career in country music has meant being in perpetual motion practically since her first hit at age 19, the Great Downshift of last year was going to take a minute to adjust to. “I’m really bad at slowing down. It’s hard for me to be present,” she says. “Meditation—I’m not there yet.” But her guiding word for 2021 is healthy, and she means to manifest it in body and mind. On this Friday afternoon, it’s day 15 of Dry January for Kelsea; so far, so good. She’s perched at the desk in the floral-​wallpapered office of the new house she shares with her husband, country singer Morgan Evans, sipping water from a jumbo-size jar through her metal straw and giving a snapshot of her…

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 of the American College of Sports Medicine CEDRIC X. BRYANT, PH.D. President of the American Council on Exercise JORDAN METZL, M.D. Sports medicine physician MICHELE OLSON, PH.D. Clinical professor of sport science SHAUN T Celebrity trainer ALEX SILVER-FAGAN Nike Master Trainer HARLEY PASTERNAK Celebrity trainer JAY WRIGHT Trainer, studio owner CARRIE PAGLIANO Clinical specialist in orthopedics CHRISTINE CARTER, PH.D.…

Thanks to the tireless innovation of cosmetic chemists and natural-ingredient formulators, beauty products can be effective, free of ingredients you worry about, and environmentally safe. Clean-plus-clinical face products have been gaining ground these past few years, but now you can turn to cleanical for every step of your regimen. Safe natural and synthetic ingredients are reaching more categories, revolutionizing the products we use on our hair and bodies and the fragrances we wear. And as testing and efficacy standards have grown more stringent, it’s easier to build a routine that delivers results. Here are some of the exciting new cleanical players in skin, hair, and fragrance. Skin Ingredient advancements are behind the upgraded class of clean, safe skin care. Brands and chemists are discovering new skin-improving properties of obscure botanicals…

Yes, sweating is a healthy way for the body to regulate temperature and keep you cool. But as many active people know, wet armpits are uncomfortable, and throwing out sweat-stained clothes is wasteful. For full wetness protection, consider these excellent sweat solutions. CHOOSE THE CLASSIC ROUTE, BUT UPDATED Look at the ingredients carefully to see if what you’re choosing is a deodorant or an antiperspirant. Deodorant uses baking soda, magnesium, or alpha hydroxy acids to prevent odor, while antiperspirants contain aluminum compounds to control odor and stop sweat. “Antiperspirants work by plugging the sweat ducts in your armpits so that less sweat can reach the skin’s surface,” says Loretta Ciraldo, M.D., a dermatologist in Miami. “Aluminum is a safe and effective ingredient, and very little is absorbed into the…

“Longer days and sunny skies this time of year are so rejuvenating and optimistic—there’s a vibrancy in the air that I love to capture in a living space,” says Kate Hamilton Gray, an interior designer in New York and owner of Hamilton Gray Studio. “Surroundings really affect your mindset, so when the weather shifts, I always make decorating updates to tap into the spirit of the season. Right now that translates to the scent of fresh flowers and a feeling of airiness to bring a punch of vitality.” Luckily, those updates don’t require a big lift—or big bucks. Here, Hamilton Gray walks us through her easy tips for harnessing the energy of spring. 1 GO NATURAL Big branches of blooms set the spring tone in a home, Hamilton Gray…

“It’s quite simple to create delicious Asian meals using everyday good-for-you ingredients and easy cooking techniques,” says Hetty McKinnon, the author of To Asia, With Love, a collection of “Asian(ish)” vegetarian recipes inspired by the home-cooked Cantonese food of her childhood and the breadth of flavors from the continent. One key method to ensuring delicious vegetables every time: combining heat plus speed. “The basic tenet is high heat and fast cooking. This gives vegetables a hint of smoky flavor while they retain their vibrant color and crisp bite,” McKinnon says. And don’t worry about using the “right” pan: “There’s no need for a wok; I usually use a cast-iron skillet to stir-fry,” she says. “Honestly, use whatever pan you have—just make sure to get it nice and hot before adding the…

SPRING ONION FLATBREADS WITH ARUGULA, ZHUG & POACHED EGGS START TO FINISH: 1 HR. 40 MIN. SERVES 4 FOR THE FLATBREAD 1 cup unbleached all-purpose flour, plus more for dusting¾ tsp. kosher salt¼ tsp. baking powder1 cup Greek yogurt6 Tbsp. melted ghee½ cup finely chopped spring onions, green and light parts only2 tsp. toasted sesame seeds, plus more for sprinkling4 poached eggs FOR THE ZHUG 1 serrano chile, stemmed, seeded, and finely chopped1 small garlic clove, choppedKosher salt and freshly ground black pepper⅛ tsp. ground coriander⅛ tsp. ground cumin⅛ tsp. ground cardamom2 packed cups finely chopped arugula, plus more for garnish⅓ cup extra-virgin olive oil2 tsp. fresh lemon juice 1 Make the flatbread: In a large bowl, whisk the flour, salt, and baking powder until combined. Add ½ cup yogurt…

I’ve Never Been so up Close and Personal With My Dining Room Floor. This, of course, is thanks to a year of workouts—some live on FaceTime with my trainer, others on YouTube and Zoom—done on a mat next to the counter that divides my kitchen and dining room. Between rounds of burpees, planks, and other moves that use the dumbbells stored in my closet, I’ve obsessed over paint touch-ups, dust and debris in various corners, and (my least favorite) finger smudges near door handles and light switches. (If I see this at your place, I will judge you. It bugs me that much.) I know I’m not alone in this new world of workouts. Many of us have created exercise zones at home—a testament to the mental, physical, and emotional…

With more time spent at home, people are eager to take skin-care treatments into their own hands. Technology is rising to the challenge, providing formulas and devices that can potentially offer professional-level results, while skin-care experts are creating how-to videos and offering virtual appointments to guide you. But the key term here is guide. “People are attempting to perform more intensive treatments on themselves than they used to, which has led to calls from my patients who are embarrassed and even in pain from their attempts,” says Y. Claire Chang, M.D., a dermatologist in New York. “One used a heated curling iron to try to ‘burn away’ acne and was left with a large burn and then a dark mark. Another wielded a sewing needle to try to microneedle a…

CHECK IN WITH YOURSELF FIRST THING “Morning is my favorite time to get my heart out,” says Koya Webb, a holistic health coach and the author of Let Your Fears Make You Fierce. “Before you even get out of bed, write down what you feel in a journal, without overthinking it. You’ll start your day feeling calmer and more focused.” USE THE POWER OF TOUCH “I’m a big fan of mudras, which are hand gestures. Anjali mudra is a great way to come back to yourself,” says Ellen Barrett, a yoga pro who leads her Mindful Movement studio online. Bring your hands in prayer at your heart, or just place one hand flat at the center of your chest. “Keep it there for a few moments and notice where…

SUPERBUG SHIELD Among the revelations that have come from crunching the pandemic stats is that men have been hit harder by COVID-19 than women. Why? A new study in the journal Physiological Reports found one aspect that affords women added protection: estrogen. Both women and men produce this sex hormone—as well as the sex hormone testosterone—but women have more of the former, while men have more of the latter. When researchers treated cells with estrogen before and after infection, they found that the estrogen reduced the viral load of COVID-19 in the cells. They proposed that doctors could possibly use estrogen as a “potential therapeutic promoting cell protection” against the virus. HOW SEX HORMONES ARE AT PLAY IN IMMUNITY To unpack why estrogen was so potent in the COVID-19 study,…

Food is the great equalizer,” says Mashama Bailey, executive chef and partner at The Grey in Savannah, Georgia, and coauthor (with John O. Morisano, her partner at the restaurant) of Black, White, and The Grey, about how a Black chef from Queens and a white entrepreneur from Staten Island opened a restaurant in the South. “You learn a lot about people from the food they like,” she says. Since moving to Savannah, Bailey has widened her own perspective on Southern food. “I had no idea how regional and nuanced it is, or what the climate does to the growing season,” she says. “I’ve come to appreciate and embrace those differences.” One of her goals is to showcase the diversity of Black cooking. “There are a lot of stereotypes perpetuated through…

PICKLED VEGETABLES Stone Hollow Pickled Vegetables Get a taste of briny tang in a variety of produce, like baby carrots, cayenne peppers, and tomatillos. Chop them up, and toss them into vegetable dishes and salads, use them to top a Bloody Mary, or just enjoy them as a bright and crispy snack. (from $10, stonehollowfarmstead.com) VEGETABLE STOCK Dark Horse Umami Bouillon Made from foods like mushrooms, seaweed, leeks, and tomatoes, this organic instant bouillon gives deep, satisfying umami to soups, stews, sauces, and marinades. ($20, darkhorseorganic.com) PASTA Monograno Felicetti Farro Pasta This artisanal pasta is made in the Italian Alps and uses single varieties of wheat. The whole-grain farro has a taste and texture slightly reminiscent of delicious crispy bread. It’s high in protein too, adding more nutrients to your…

Many of us are looking for fresh ways to motivate these days. What will psych you up to get moving? “Logically, we know that what drives us to exercise is the long-term reward of being healthy and fit,” says Sherry Pagoto, a clinical psychologist and a professor at the University of Connecticut. “But that isn’t always powerful enough to prevent us from choosing TV or a nap. So it’s key to make our workouts enticing in the moment.” To pinpoint some motivators, it can help to work backward and think of what’s sabotaging you. “Are you working out in old T-shirts that make you feel schlumpy or in a cold basement? Then upgrade your outfit or move your equipment to a room that gets natural light,” Pagoto says. A new…