Tabla de contenidos para May 2019 en Shape

SHOP FOR SUMMER LEGGINGS Patterns, all-black, high-rise: You name it, you’ll find your style at shape.com/lighttights. Go Behind the Scenes Crash our Beverly Hills photo shoot with cover star Danai Gurira and hear what she had to say poolside at shape.com/danai. Wink, Wink! Check out our guide to the best low-fuss options for false lashes at shape.com/magneticlashes. THE TIME-CRUNCH WORKOUT Get inspired into your spandex: Eight crazy-busy women share their hacks for fitting in exercise at shape.com/fititin. Clickable Contraception No ob-gyn near you? No worries. Apps can connect you virtually with a medical team and deliver your prescription. Find them at shape.com/bcdelivery.…

In the sun-protection constitution, we hold these truths to be self-evident: that everyone should wear broad-spectrum sunscreen on their face, neck, chest, and hands every day; that you need to reapply it every two hours when outdoors; and that whatever you do to shield your skin from direct sunlight is a good thing. These principles are common knowledge—as is the startling stat that UV exposure is linked to about 90 percent of skin cancer cases and nearly every form of skin aging. We go for a run sheathed in SPF 50, a wide-brimmed hat firmly in place, charting a path in the shade, confident that we’re taking every precaution to guard ourselves from the sun. Turns out, that’s just the half of it. While experts say we’ve come a…

Can you be body positive and also want to change something about it? It’s a question that comes up as we learn about the cosmetic treatments that dermatologists and surgeons can do these days. “Most of my patients don’t walk into my office because of low self-confidence,” says Ava Shamban, M.D., a cosmetic dermatologist in Los Angeles. “In fact, it’s the opposite: They are positive people who are motivated to make themselves happier. They work out and follow a healthy diet for the same reason.” Here’s how a few on-the-pulse doctors are helping people achieve what they seek. Make Your Skin Beam Cosmetic doctors are finding new ways to drive helpful ingredients into your skin, where they can increase hydration, firmness, and radiance. One method is what Lara Devgan,…

A floral aroma and a tangy taste—that’s the experience yuzu brings. And while this fruit is cultivated mainly in Asia, it’s now grown in California too. “Yuzu adds more finesse and elegance to dishes than lemon and lime, which have a harsher acidity,” says Lior Lev Sercarz, the owner of spice shop La Boîte in New York City. His suggestions: Mix bottled yuzu juice (find it in Asian markets and on Amazon) into a zesty sauce for fish or chicken, a salad dressing, or a sorbet.…

Vegan Olive Oil & Maple Quick Bread START TO FINISH: 1 hour ½ cup extra-virgin olive oil, plus more for the pan2 cups white whole wheat flour2 teaspoons baking powder½ teaspoon baking soda½ teaspoon salt½ cup pure maple syrup1 cup fresh orange juice1 tablespoon cider vinegar 1. Preheat the oven to 350°. Lightly coat a 9-by-5-inch loaf pan with oil and line the bottom with parchment. 2. Whisk the flour, baking powder, baking soda, and salt in a large bowl. Then whisk the olive oil, maple syrup, orange juice, and vinegar in a medium bowl. Make a well in the dry ingredients. Pour the wet ingredients into the well and whisk, gradually drawing in the dry ingredients. Continue whisking until smooth. Pour into the prepared pan. 3. Bake until…

WHEN YOU’RE LOOKING to build real strength, the divide-and-conquer approach to lifting is less efficient than having multiple muscles work together to make the hoist. In a study in Frontiers in Physiology, exercisers lifted the same total weight with multijoint moves (chest presses, dead lifts, squats) or by isolating muscles with exercises like triceps extensions, flyes, or machine leg extensions in which just one joint is at work (elbows, shoulders, and knees, respectively). While both groups increased their lean muscle, the multijoint group boosted their one-rep maximum in the bench press, leg extension, and squat significantly more. “The force you can exert in an exercise is the sum of all the muscles involved. Therefore, your body will have to make all of them work as hard as possible,” says…

When people see me leading runs along the bike paths in Los Angeles on Wednesday nights, music cranking from a portable mini speaker, they often join in. Or come back the following week, saying, “I need to get into this group.” I know the feeling because that was actually me four years ago. I had moved to London with just a suitcase and a backpack. When I landed there, I really wanted to find a community to belong to. One night, something called the Midnight Runners club popped up on Facebook. I was intrigued. Weeks went by, but I remembered that the club ran every Tuesday. I finally told myself, You’re not going to postpone checking this out anymore. By the time I joined, the runs had shifted from…

The ultimate getaway is one where you uncover personal insights and take your revelations and experiences home. “When we leave our everyday environment, we remove the distractions and habits that are connected to it, and this makes us more open to new situations that have the potential to inspire transformation,” says Karina Stewart, a cofounder of Kamalaya Koh Samui, a luxury health resort in Thailand, and a master of traditional Chinese medicine. If you approach your trip in the right frame of mind, the experiences can help you unearth old passions, explore new interests, reconnect with your life priorities, and permanently change your perspective. “No one trip will magically reinvent you,” says Mary Helen Immordino-Yang, a professor of education, psychology, and neuroscience at the University of Southern California. “But…

Basil & Tarragon Peas With Buttered Pasta Two dynamic herbs combine to bring this vegetarian dish to life. START TO FINISH: 20 minutes 6 scallions, thinly sliced1½ cups basil, sliced¼ cup tarragon, choppedKosher salt and black pepper1 package (8.8 ounces) dried tagliatelle pasta3 tablespoons unsalted butter2 cups frozen peas1 lemon 1. Reserve some scallion greens, basil, and tarragon for serving. 2. Bring a large pot of water to a boil. Generously salt the water, then add the pasta. Cook for 2 minutes less than the package’s directions, about 6 minutes. 3. Meanwhile, melt 2 tablespoons of butter in a large, deep skillet over medium heat. Add the scallions and a pinch of salt. Cook, stirring, until bright green and wilted, about 2 minutes. 4. Add the peas and ½ cup pasta…

YOUR HORMONES and your metabolism are deeply intertwined. “Metabolism isn’t just about how quickly you burn calories—it encompasses all the ways your body stores and uses energy from food,” says Rocio Salas-Whalen, M.D., an endocrinologist in New York City. In addition to the calorie torching, your metabolism turns protein, fats, and carbs into compounds like amino acids, fatty acids, and simple glucose, then transports them into your cells; grows and maintains your muscles; and breaks down the fat stored by your body. “All these metabolic functions are completely controlled by your hormones,” she adds. To keep your body’s systems humming along smoothly, your hormones need to be in balance. If one shoots up too high or dips too low, your metabolism can get thrown out of whack, which can…

I don’t typically play favorites. Every story and column (and word and image and product) you see in this magazine has my stamp of approval because, well, that’s my job! But I will admit that the regular feature in our Be Waterproof section “What Makes You Pretty Happy?” does have a special place in my heart. I love how it celebrates the little things that add happiness hits to your everyday. Those personal totems may be small, but they’re so important. Case in point: I jumped into the water in shorts and a T-shirt to rescue my favorite sunscreen (below left) on a recent vacation. Here are a few more things that make me pretty happy—I hope you’ll find some pretty happy ideas in this issue for you too.…

IT’S EASIER THAN EVER to recycle packaging, support sustainable ingredient sourcing, and get great hair all at once. “We now have incredible options available with innovative, recyclable, even chic-looking packaging and effective, earth-friendly formulas—you simply have to choose them,” says Shane Wolf, the founder of Seed Phytonutrients, a beauty brand that comes in compostable paper-covered bottles with a packet of heirloom herb seeds to plant. “Then, of course, use every last bit of what you buy before stocking up on more, and recycle or compost the containers.” For more excellent eco essentials, turn the page.…

FIRST, A DEFINITION: Collagen is a protein that makes up 80 percent of the deeper layers of your skin, called the dermis, where it acts like scaffolding to hold up the top layer, keeping it firm and smooth. It’s truly one of the most important elements of youthfulness. Unfortunately, collagen begins to break down in your mid-30s, says Whitney Bowe, M.D., a dermatologist in New York City. So how, then, can you increase your supply? It’s not as simple as applying collagen to the surface of your skin. “The molecular size is too large to penetrate,” Dr. Bowe says. Instead, you need to tell your skin to produce more of it, and you do that with the supplements you take, the foods you eat, and the skin care you…

Silver Dollar Yogurt Pancakes With Strawberry-Mint Topping START TO FINISH: 20 minutes 1 pound strawberries, hulled, halved if large3 tablespoons torn fresh mint3 tablespoons sugar2 large eggs1 cup plain whole-milk Greek yogurt¼ cup all-purpose flour¼ teaspoon salt¼ teaspoon baking sodaUnsalted butter, for the pan 1. Toss the strawberries, mint, and 1 tablespoon sugar in a medium bowl. Let stand until ready to serve. 2. Whisk the eggs in a medium bowl until very smooth. Add the yogurt and remaining 2 tablespoons sugar and whisk until smooth. Add the flour, salt, and baking soda and whisk just until smooth. 3. Heat a large nonstick skillet over medium heat. Rub just enough butter on the surface to coat (about ½ teaspoon), then use a measuring spoon to pour in 2 tablespoons…

Gavilán From Hector Ramirez, beverage supervisor at the Cape, a Thompson Hotel in Cabo San Lucas, Mexico Shake 1 ounce guajillo chile syrup, 2 ounces fresh pink grapefruit juice, and 1 ounce fresh lime juice in an ice-filled shaker; strain into an ice-filled glass. Top with pink grapefruit soda. GUAJILLO SYRUP Toast 1 dried guajillo chile in a dry skillet. Place in a saucepan, cover with ⅓ cup water, and bring to a boil. Turn off heat, remove chile, and add ⅔ cup sugar. Stir until dissolved. Let cool. Jalapeño-Coconut Margarita Zest 1 lime and mix with ½ teaspoon coarse sea salt. Cut lime into wedges. Run 1 around the rim of a margarita glass, then coat with the lime salt. Fill glass with ice. Squeeze juice from lime…

“My reading was pretty accurate. The reader asked if I was facing a change, and I am starting Whole30. But I’m still a skeptic. She did say I have money in my future. Fingers crossed!”—Molly Longman, editorial assistant Getting your aura photographed and read is a hot trend. But what exactly is an aura, and what is it supposed to tell you about your well-being? Whether you’re a believer or you just think seeing your colors is fun, it’s a bit of a mystery. So we asked experts to explain the philosophy. “Your aura is the electromagnetic field around you, thought to protect you from picking up other people’s thoughts and emotions,” says Kateryna Chmil, a co-owner of the Family of Light Holistic Center in New York. “It’s like…

Think Out of the Box “I look for any opportunity to help others. For instance, I host and organize the Auction for Nothing. The concept is simple: A group of people I know shows up, and everyone writes down something they can offer. It could be a piano lesson or a ride to the airport. We all bid for these things and then donate the money to charities. My mom started this, and it’s become a family tradition of philanthropy that’s taught me that you don’t need a lot to contribute to causes you believe in.” Do What’s Meaningful “It’s easy to feel overwhelmed by so much injustice in the world. But instead of complaining about it, it’s important to contribute in tangible ways, even if it’s something simple.…

1–The New Weight Machine No more counting reps—the digital Jaxjox KettlebellConnect ($349, jaxjox.com) does it for you as you lift, curl, press, and swing. Just punch into the base how heavy you want to hoist (from 12 to 42 pounds), and the bell locks in the right number of mini weight plates within. When you’re done, use the Jaxjox app to check your sets, workout and rest times, and total pounds lifted. 2–Lid Up The rise in bike-share programs has been heart- and earth-friendly but not a boon for noggins, it seems. An analysis from the University of Washington finds that only 20 percent of bike-share riders in Seattle wear helmets, compared with 91 percent of cyclists with their own bikes. To make the helmet schlep breezy and stylish,…

I’m at my most beautiful when I’m really taking care of myself,” says Emily Wickersham—or special agent Ellie Bishop, as you may know her. “And for me, that means focusing on both my mental and physical states.” To do that, she makes meditation her top well-being priority. “I’m a huge fan of the Calm app,” she says. Even on the busiest and longest days, Wickersham finds at least 10 minutes to get to that Zen zone. “I’ve meditated while standing in line to board a plane; it helps so much with the anxiety I have in that moment,” she says. “In general, carving out this time for myself makes a world of difference in how I feel. And that, of course, affects how I look.” Hitting the tennis court…

Linger on those dreamy, bright days—we have you covered with a bounty of cool summer hats. These sleek and vivid takes on the classics, from wide brims to buckets to visors, deliver the mix you need most right now: sun protection and high style. On model: Clyde Poppy hat ($285, clyde.world). Refined details like visible texture give your hat a distinctive spin.…

IT ALL STARTS with an early morning trip to the Saturday farmers market. I buy what looks best and is at its peak, like carrots in different colors or a variety of radishes, then build around it. I end up with a big platter of vibrant vegetables, plus eggs and fish or chicken, and add some homemade aioli for dipping. This meal doesn’t require a ton of work, but it’s so beautiful. I prepare everything that needs to be cooked the same way—I steam anything crunchy, like asparagus and snap peas, and then steam the eggs and fish or chicken. I serve vegetables like cucumbers raw with a little salt and lemon juice. Then I make the aioli. I often end up with too much food. That’s when I…

Eating is the easy part. What’s not always simple is knowing when to stop. But scientists have discovered a physiological process that might be the key to controlling your appetite, consuming fewer calories, and feeling satisfied and energized. The main players: your brain, a gut hormone called secretin that helps your body digest food, and brown fat (a good fat in your body that burns calories). The researchers found that as you eat a meal, your gut and your brain communicate with each other, and secretin has a surprising role in the conversation. When there’s enough of the hormone in your system, secretin stimulates your brown fat and motivates it into action. The brown fat generates heat, “and our hypothesis is that this in turn leads to a slight…

Follow the 30–30 Rule Active young women who had 30 grams of protein about 30 minutes before sleep experienced no negative metabolic effects, the British Journal of Nutrition reports. In fact, before-bed protein built muscle in a study on strength-training men, and experts believe the same would be true for women. The protein should come from casein in dairy products like cottage cheese (a cup contains a little less than 30 grams). It’s slow digesting and will leave you satiated without spiking blood sugar. Add Carbs When Needed If you have trouble drifting off, include a small amount of healthy carbs with your protein snack, like half a slice of whole-grain toast or a few grapes, says Kleiner, the author of The New Power Eating. These can help the…