Inhoudsopgave van April 2014 - Shape

Slither Into This Snake-design accessories are all the rage this season—and one lucky reader can instantly update her jewelry collection with this Nikki Baker serpent and pearl necklace. The diamond-adorned pendant on an 18k gold chain is a chic way to get in on the reptile trend. WIN IT! $2,500 Total value! Mad Advice Don Draper just might help you snag that corner office. We’re celebrating the April 13 return of AMC’s Mad Men with a roundup of the best (and worst) career lessons from the show’s characters—plus expert tips on the takeaways. Check out shape.com/careersuccess for pointers on everything from office relationships to dealing with a tough manager. Sweet Idea It’s been linked to everything from obesity to an increased risk of heart disease—but could you give up sugar…

by Mallory Creveling BOOK IT: TAKE A BREAK For a fun, fit getaway, try the new Peak Performance group package at Esperanza, an Auberge Resort in Cabo, Mexico (from $6,250 per person for four nights; esperanza.aubergeresorts.com), which includes daily boot-camp and TRX classes, a tequila tasting, and dinner. For more spring vacation finds, turn to page 216. READ IT: MIGHTY MOTIVATOR Want a road map to help you slim down? Check out total Body transformation: Lose Weight Fast—and Keep It Off Forever! by Michelle Bridges, lead trainer on Australia’s The Biggest Loser. Bridges explains how to set a realistic goal and provides a 12-week plan (including recipes and detailed workouts) to help you reach it. Pick up a copy ($23; amazon.com), and send those extra pounds packing! WEAR IT: TRENDSETTER…

Lather Up! 1 HYDRATION STATION Think of Olay Ultra Moisture In-Shower Body Lotion ($6; drugstores) as conditioner for your skin: Apply post-cleanse, then rinse. The petrolatum-rich formula locks in moisture, so you don’t have to use cream after toweling off. 2 RISE AND SHINE Perfect for sleepy mornings, the invigorating aroma of Skintimate Signature Scents Mandarin Burst Moisturizing Shave Gel ($3; drugstores) delivers an instant energy boost. Extra points for hydrating vitamin E and olive butter. 3 NUTTY IDEA If you feel particularly parched, reach for L’Occitane Almond Shower Oil ($24; usa.loccitane.com). When mixed with water, it turns into a lightweight, moisturizing foam with a subtle yet scrumptious almond scent. 4 SILKY SUDSER Caress Aqua Sparkle Body Wash ($4; drugstores) leaves skin supersoft, thanks to hydrating glycerin. And the fragrance—a…

This hue is the boldest of the light-colored looks, but fear not—when worn right, this pastel is chic, cool, and sophisticated. To pull it off, moderation is key. Spotlight eyes with just a swipe of liner along the upper lashes. But be aware that not all blues are flattering: “Going too gray can create an ashy effect,” says Ceciliato, who suggests a more concentrated sky blue. For a more subdued wash, sweep a light veil of shadow across lower lids, then blend upward and outward toward crease. “You get a hint of the hue without it being so in-your-face,” he says. No matter the look you covet, keep it modern and fresh by letting your eyes be the focus. “Add too much blush or lip color and you’ll appear overdone,”…

If you’re a runner and prepping for a race, make weight lifting part of your plan. Athletes who did strength exercises shaved 50 seconds off their 5K times in a recent New Zealand study. Resistance training improves how efficiently the body uses oxygen; it also makes muscles more rigid, so their fibers release an increased amount of energy with each contraction (like a rubber band that’s stretched and then released). To finish faster, add strengtheners like deadlifts and singleleg squats—holding a dumbbell in each hand—to your regular training routine. TIP: You only need to pump iron twice a week to see results. And keep in mind that study participants were elite athletes; casual runners can expect greater improvements!…

Think mat-based Pilates is easier than the Reformer version? Not necessarily. “Without the shoulder blocks, straps, or foot bar of a machine, it’s harder to maintain proper form,” says Brooke Siler, a celebrity Pilates instructor and owner of re:AB Pilates Studio in New York City. “And performing an exercise incorrectly can shortchange your results, and even cause muscle imbalances or injuries.” Follow her tips to perfectly execute three of the most common moves. THE HUNDRED DO IT RIGHT Lie faceup and extend legs 45 degrees or lower from the floor. Lift your head and shoulders; look at your toes. Extend arms at sides, palms facing floor, and raise them a few inches [shown]. Pump arms up and down, inhaling for 5 pumps and exhaling for 5; repeat 10 times. ROLL-UP…

Stand-up paddleboarding improves your balance and strengthens your core. Now two twists on the sport are increasing the burn—and the adrenaline rush. OPEN-WATER RACING Whether you want to cruise downwind for 12 miles or hustle through a sprint distance, there’s a competition for you; find one at worldpaddleassociation.com. WHITEWATER RIDE A cross between surfing and kayaking, this activity includes navigating small falls and rapids—all on a stand-up paddleboard. Locate a spot to try it out at adventuregateway.com/rivers.…

Best known as a garnish on greens or tacos, the humble radish is one of the most overlooked picks in the produce aisle. But it’s also one of the most versatile: The red-and-white root brings crunch and spice to sandwiches and entrées, while its peppery leaves (don’t toss them out!) liven up soups and pestos. “Sautéing and braising mellows the bite, but I like the bright taste of raw radishes when paired with meat or a sweeter vegetable like carrots,” says Sam Mogannam, owner of Bi-Rite Market in San Francisco and author of Bi-Rite Market’s Eat Good Food. They also deliver an array of nutritional benefits: Like their cruciferous cousins broccoli and cabbage, radishes are packed with antioxidants and cancer-fighting compounds called sulforaphanes. To get the best out of your…

Cucumber Mint Coconut Cleanser Serves: 2 3 cups baby spinach 5 tablespoons fresh mint 1 medium cucumber 1/4 Fuji apple 1 cup coconut water 1. In a high-powered juicer, add the baby spinach, mint, cucumber, and apple. Set aside. 2. Add coconut water to the fresh juice and whisk well to combine. 3. Pour into two glasses. Serve immediately. *Nutrition score per serving 45 calories, 2g fat (0g saturated), 9g carbs, 1.5g protein, 0g fiber, 35mg sodium Hawaiian Green Pineapple Punch Serves: 2 3/4 cup coconut milk drink (preferably Almond Breeze’s Almondmilk Coconutmilk Blend) 1 cup baby spinach 1/2 frozen banana 1/2 cup fresh pineapple 1/2 teaspoon spirulina (at health food stores) 1/2 teaspoon bee pollen (at health food stores) 1/2 cup ice 1. Combine all of the ingredients in…

Working late, whether it’s by choice or necessity, has a significant downside: after-hours snacking. And research has shown that those end-of-day noshes are more likely to stick to your hips. Take some tips from four women who regularly cover the night shift, and who have found a way to fuel up in the wee hours—without wrecking their waistlines. Brooke Williamson, 34 LA-based restaurant owner; Top Chef runner-up, season 10 STAYS UP UNTIL 1 A.M. cooking and running restaurant kitchens LATE-NIGHT ESSENTIAL Oatmeal or veggies “A bowl of oatmeal with Greek yogurt, orange-blossom honey, and blueberries gives me the energy to stay alert at night. Lean protein with vegetables—mixed with a grain if I’m really hungry—also gets the job done. One go-to late-night snack is lightly sautéed greens or fresh veggies…

THE SECRET TO YOUNGER SKIN Still not slathering on sunscreen daily? Consider this: Collagen fibers—the proteins responsible for skin’s youthful firmness and elasticity—begin to break down after just two exposures to UVA-1 light, according to a new University of Michigan study. (The damage continues after skin darkens as well, so a “base tan” won’t do you any good.) These rays are out in full force year-round and, unlike sunburn-causing UVB rays, penetrate deeply into skin and contribute to premature aging, says lead researcher Frank Wang, M.D. Not all sunscreens protect against this wrinkle-inducing light, however, so choose one with an FDA-approved UVA-1 blocker—either avobenzone or zinc oxide—and use it every day. Most broad-spectrum formulas of SPF 30 or higher fit the bill, but read ingredients labels to be certain.…

Jessica Feller, 24 Her goal: Be open to new things. “My 2014 mantra: ‘Less stress, more Jess.’ I’ve been doing something new every day this year—from fitness classes like hot yoga to reaching out to a friend I’ve lost touch with. I’ve experienced many benefits so far, including more energy, better skin and hair, stronger relationships, and just an overall sense of happiness. I wear red lipstick when I’m feeling empowered, and now I’m doing that more than ever!” Christina Pellerano, 42 Her goal: Drop 20 pounds and take control of her finances. “To lose weight, I’ve been eating more protein, less carbs, and saying no to ice cream. Chicken, caprese salads, and Greek yogurt are now staples in my diet. I also work out at home on my indoor…

Rolling out of bed at the same time every morning may help you keep off unwanted pounds, according to a new study published in the American Journal of Health Promotion. When scientists at Brigham Young University tracked the sleep patterns of more than 300 young women for one week, they discovered that those who kept a consistent sleep schedule—especially a regular wake time—had lower average body fat percentages than those whose routine varied more than 90 minutes from day to day. Sleeping in (yes, even on the weekends) may disrupt the body’s biological clock and affect the way calories are stored. But that doesn’t mean you should stay up late and skimp on shuteye: The study also found that women who slept between eight and 8.5 hours a night had…

The traditional incandescent bulb is being phased out of production in the U.S., but problems still persist with its earth-friendly alternative, the compact fluorescent light (CFL), according to a new study in the British Journal of Dermatology. Researchers at the University of Dundee in the U.K. discovered that CFLs can cause skin irritation when exposed at close proximity (about 2 inches) for as little as 30 minutes, due to the small amounts of ultraviolet radiation they emit. “For this reason, CFLs are not the best choice for up-close lighting situations—like reading or applying makeup—especially for people who are sensitive to UV rays,” says lead author Leona Fenton. Luckily, there are safer—and still eco-conscious—options available for household light fixtures. In the study, doubleenveloped CFLs (those with a bulb-shaped cover surrounding the…

READY, SET, BURN! Ladies, step away from the cardio machines—they’re not the only way to blast fat. “Performing highintensity body-weight exercises will send your heart rate soaring, helping you torch about the same amount of calories as you would running,” says Lashaun Dale, an Equinox trainer. “Plus, these types of sessions simultaneously strengthen your muscular and neuromuscular systems, getting you sculpted while boosting your coordination too.” We’re not suggesting you ditch your running shoes or the elliptical, just mix things up: Getting out of your fitness comfort zone will help prevent frustrating plateaus. To do it, crank out this routine—created by Dale and fellow Equinox national group fitness creative manager Lisa Wheeler—twice a week. Don’t worry, the treadmill will still be there tomorrow. The PLAN HOW IT WORKS Perform each…

Connie Britton, 47, has a talent for playing down-to-earth types—from coach’s wife Tami Taylor on the seminal series Friday Night Lights to her current gig on the hit show Nashville as country singer Rayna Jaymes. Turns out, she’s just as approachable offscreen. Calling from her home in Tennessee’s “Music City”— where she shoots the show and lives with her son, Eyob, whom she adopted from Ethiopia in 2011—Connie sounds off on the upside of aging and how parenthood has taught her to go with the flow. “People are always asking me about my hair. I have to credit my parents and genetics to some degree, and I also go without washing it for a few days—that helps with how my strands look.” “I love my character on Nashville because she’s…

Naomi Campbell has been in the public eye for close to three decades, yet other than what we read in the tabloids (which isn’t always positive), we don’t know much about her. But as our profile on page 32 shows, the British beauty has a soft, quiet side. Taking up yoga is one reason. Though she admits it didn’t come naturally to her, studying with a yogi helped Naomi reach a deeper understanding of the discipline—which she now uses to stay cool, calm, and totally toned. To see Naomi in action, turn to her workout on page 40; as the photo there proves, this supermodel doesn’t just excel at posing in high fashion—she’s a whiz at holding a wheel pose as well! While Naomi made her mark as a model,…

NAOMI CAMPBELL must be doing something right. She is, after all, celebrating 28 years of unparalleled success in an industry that often puts its models out to pasture by the time they’re 30. But after appearing on hundreds of magazine covers—not to mention the many miles she’s logged on the runway—the fashion icon shows no signs of slowing down. Not only is she still sought after by the hottest designers and savviest magazine editors, she’s also taking her camera-ready talents to the small screen. As the executive producer and costar of the reality show The Face, Naomi mentors young aspiring models as they compete to become the next hot cover girl. Already a hit in the U.K. and America (its second season started here in March), the series has just…

We take note when a stylist or makeup artist comes out with his or her own line—after all, who better to create beauty products than the folks who make women gorgeous for a living? Here, our fave new namesake collections from industry veterans. Troy Surratt, celebrity makeup artist, introduces Surratt A collection of 17 makeup must-haves (from $20 to $50; barneys.com)—from eye pencils to lip crayons—in a wide array of finishes and colors. THE CONCEPT “I wanted to raise the bar on quality and efficacy but still remain consumer-friendly. My shadows and blushes are made using a unique ‘slurry process,’ during which pigment is turned into a batter-like consistency and pressed into the pans. It makes for a lightweight and blendable texture that’s easier to apply and layer. It was…

There’s a reason why purple reigns season after season: The color is universally flattering. “It’s the perfect mix of red and blue, so it complements both warm and cool skin tones,” says Ceciliato. Come spring, swap out richer eggplant and orchid tints for lilac. This hybrid hue reflects light to make the whites of your eyes pop for a wideawake look, says Ceciliato. Start with a sweep of shadow across the whole lid, then to further accentuate your gaze, layer a deeper purple on the outer corners. Finish by brushing on a lavender lip gloss and blotting to soften the shade. Not ready to color commit to both features? Make your eyes the main event; keep lips and cheeks au naturel, and apply a lilac liner over shadow for a…

Your stability is challenged many times a day, whether you’re running in the park or walking down stairs in stilettos; boosting it can prevent embarrassing wipeouts and painful injuries. But who has time to work on this aspect of fitness when there are more pressing issues (like upper-arm jiggle) at hand? That’s where this efficient routine, designed by Dallas-based trainer Kim Truman, comes in. “Each move recruits large muscle groups like your glutes,” she says. “But because you’re doing the exercises on a squishy disc, your core and smaller stabilizing muscles also engage to keep you steady.” In less than 15 minutes, you’ll improve your posture and balance while firming every major body part (especially those abs!). THE PLAN HOW IT WORKS Three times a week, warm up by doing…

Even if you don’t have pounds to lose, you might have a high percentage of body fat, which can make certain areas look larger. To trim excess flab, follow a healthy diet and burn more calories than you take in. Also, add some glute-focused toners to your workout routine. Strengthening the muscles in your butt will make it appear tighter, which can create the illusion of a smaller size. Three times a week, perform an exercise or two that works all three muscles of your backside (the gluteus maximus, medius, and minimus), like the rearview mirror circle. To do it: Get in plank position or on all fours and raise your right knee to hip height out to the side, shin parallel to the floor. Move knee in a small…

Since going pro at age 14, mountain biker Jill Kintner has won three world championships, 11 U.S. titles, and an Olympic bronze medal. Follow the 32-year-old’s tips for staying on course. HIT THE DIRT Ready to take your bike off-road? Before you hit a trail, practice your skills on a fairly smooth surface. “Set up cones on a grassy hillside,” says Kintner. “Then weave in and out of them to improve your steering.” BRING UP THE REAR It takes a powerful lower body to pedal long distances. Kintner strengthens her glutes and hamstrings with a single-leg ball curl. TRY IT: Lie faceup with knees bent over hips and heels on a stability ball; extend left leg a few inches over the ball. Extend right leg, pushing ball away from you,…

Grilled Lamb with Fava Beans, Sweet Peas, and Mint Chutney Serves: 4 Prep time: 15 minutes (plus 4 hours marinating) Cook time: 30 minutes 1 rosemary sprig 2 garlic cloves, crushed freshly grated zest of 1 lemon 1 teaspoon freshly ground black pepper, plus more to taste 4 tablespoons olive oil, plus more for drizzling 4 pieces boneless lamb loin (about 3 ounces each) 16 tiny new potatoes kosher salt 1 cup (about 1 1/2 pounds) fava beans in the pod, shelled 1/2 teaspoon cumin seeds 1/3 cup cubed unripe green mango, diced into about 1/2-inch cubes (available at grocery and specialty stores) 1 bunch mint, leaves removed from stems 1/2 bunch cilantro, leaves removed from stems 1 tablespoon unsalted butter 1 cup (about 1 1/4 pounds) sweet peas in…

Packed with veggies and lean protein, stir-fries can be a diet hit—if they’re not drenched in oil or served atop a mountain of rice. So ditch the takeout menu and use these tips from Marisa Moore, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics, to create a dish worthy of wok-star status. DO AN OIL CHECK At 120 calories and 14 grams of fat, one tablespoon of oil is all you need to whip up a meal for four. With so little fat you’ll need lots of heat, so choose an oil with a high smoke point—like avocado, peanut, or sesame—over olive oil, which can burn more easily. GO WITH BETTER GRAINS Swap white rice for brown and you’ll score an extra 4 grams of filling fiber per…

Long considered a heathy beverage, tea could be coming up on nutritional superstar status. A study in the American Journal of Clinical Nutrition finds that the brew, especially those with caffeine and a high level of catechins like oolong, green, and white, may have a slimming effect. In fact, sipping tea regularly can speed calorie and fat burn—to the tune of an extra 100 calories a day, says Jeffrey Blumberg, Ph.D., director of the Antioxidants Research Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Meanwhile, other research shows that all types of tea can protect against heart disease and certain cancers, while also improving your bone health. “The evidence suggests that the more you drink, the greater the benefit,” says Blumberg, “so drink…

You can blame away most of it: Those sleepless nights are likely your boss’s fault, your super-short fuse is no doubt your husband’s doing, and that sudden sweating is probably from wearing one too many layers. But if your perfectly on-cue period starts to get a little wonky too, it may be time to face facts. This combination of often disconcerting clues points to perimenopause, the stage when your body begins its transition to menopause. While 51 is the average age women enter full-on menopause, which marks the end of their ability to bear children, the peri-phase can kick in an entire decade earlier. During this time, estrogen levels rise and fall unevenly, causing a variety of vexing physical and emotional effects. “It’s pretty much hormonal chaos,” says Andrew M.…

Despite their 99 percent pregnancy prevention rate, intrauterine devices (IUDs) often aren’t recommended to patients who haven’t given birth vaginally, because their narrower cervixes may be more likely to reject the devices or contribute to complications. But last year, a smaller IUD called Skyla hit the market—and recent research published in Obstetrics and Gynecology suggests that this newer option is indeed a good one for most women, whether they’ve had kids or not. Skyla contains 13.5mg of hormones, compared to its “big sister” Mirena, which has 52mg. (A third option, Paraguard, uses a copper wire instead of hormones.) In a study of nearly 3,000 women, both with and without children, researchers found the lower dose worked just as well over three years—and placement on first attempt was successful in 96…

Medical bills can be scary, especially if you’ve ever discovered after the fact that a procedure wasn’t covered by your insurance. Now, a new service is aiming to take the guesswork out of health care costs. Vitals, a company known for its online database of doctor reviews, has partnered with more than 20 major insurance providers to provide searchable, real-time information about where you can find care—and exactly how much you’ll have to pay. Its new VitalsChoice tool, accessed through insurers’ websites, suggests nearby facilities and provides a cost breakdown for each option. (Search “MRI,” for example, to compare nearby hospitals, radiology labs, and private clinics.) The service, which will be especially helpful for patients with high-deductible plans (who often have to pay out of pocket or percentages of total…

You could say this mineral, which helps with many processes throughout the body (regulating blood pressure and maintaining strong bones are just two examples), is on a mission to maintain your good health. Yet hardly anyone gets enough, says Ty Vincent, M.D., an integrative physician and author of Thinking Outside the Pill Box. “Magnesium is one of the few supplements I tell everyone to take,” he says. “It’s in lots of different foods, but because the soil they’re grown in is often nutritionally depleted, it’s difficult to consume an adequate amount.” While Vincent suggests that most people take at least 600mg per day for optimal wellness, he says there are certain circumstances in which 1,000mg or more may be beneficial: YOU LEAD AN ACTIVE LIFESTYLE. Magnesium is important for muscle…

Yellow Curried Chicken Salad with Cashews and Grapes Serves: 4 Prep time: 15 minutes Cook time: 30 minutes (plus 15 minutes cooling) 1 pound bone-in, skin-on chicken breasts 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup plain 2% Greek yogurt 2 tablespoons canola mayonnaise 1/2 teaspoon finely grated lemon zest 2 teaspoons fresh lemon juice 1 teaspoon curry powder 1 large celery stalk, chopped 1/2 cup red grapes, quartered 1/4 cup roasted unsalted cashews, roughly chopped 2 tablespoons raisins or dried cherries 1/4 cup diced jicama 1 1/2 teaspoons chopped fresh tarragon leaves (optional) 1. Preheat the oven to 400°F. In a baking dish, place the chicken skin-side up and sprinkle with 1.4 teaspoon salt and the pepper. Bake for 30 minutes or until a meat thermometer…

Say Namaste To guide her through her poses for the workout portion of her photo shoot (turn to page 40 to see how flexible she really is!), Naomi Campbell called upon her good friend, yoga master David Life. A cofounder (along with his partner Sharon Gannon) of the Jivamukti School of Yoga (which has centers in New York, London, Australia, Canada, and Germany), David’s been teaching for 30 years. His celebrity students have included Madonna; Donna Karan; Christie Turlington; and Sting and his wife, Trudie Styler. “And look at them! They’re all vibrant and full of life,” says Naomi, who’s known David since she first came to New York in 1986. Still, it took decades for Naomi to join David’s tribe. “I’m not someone who follows a fad,” she insists.…

Naomi Campbell is calm, cool, and totally toned. Her secret to achieving this mindbody trifecta: daily Jivamukti yoga. In addition to physical exercise, it emphasizes a compassionate lifestyle, meditation, and a connection to a higher power. While Naomi’s daily sessions are often at least an hour, this plan is her quick fix when she’s short on time. “Together these six asanas cover all the essential movements of your spine: forward, backward, lateral, and rotation,” explains David Life, cocreator “And then there’s an invigorating inversion to finish things off.” Do this routine in the morning to increase your pep, or as a wind-down at the end of the day. Peace, restored. Chill out and limber up in 10 minutes with the supermodel’s favorite yoga moves. THE PLAN HOW IT WORKS Do…

PETAL PINK It’s the color most associated with femininity and romance, but wearing the wrong shade is anything but pretty. An unflattering hue can make you look sallow and washedout, so choose carefully, says Ceciliato. One easy rule of thumb: Pick based on your natural coloring. “If your skin has warm undertones, try a yellow-based pink,” he says. Similarly, blue-based versions complement cooler complexions. To avoid a jarring contrast on cheeks, opt for lighter pinks if you’re fair, and deeper, more pigmented tints if you have darker skin. Use fingertips to dab on cream blush for more intense, velvety color, or dust on a loose powder for a softer, matte effect. For the perfect soft lip, apply a semiopaque, matte lipstick. Want to take it up a notch? Top with…

I WANT TO TRY A PRODUCT TO GROW MY LASHES BUT I’M WORRIED IT WILL MAKE MY EYES TURN BROWN. CAN THAT HAPPEN? You may have heard that about Latisse, the only product FDAapproved for lash growth. Theoretically it can change eye color, but in studies, no one experienced that—and there haven’t been any reports of it since the active ingredient was approved for this use in 2008. Changes have occurred when the drug was used as an eye drop to treat glaucoma, but even then, there were very few cases of green and hazel eyes turning darker (blue eyes, which don’t have brown pigment, can’t turn brown). One possible, though very rare, side effect of Latisse is skin darkening around the lids. This is often caused by applying too…

CROSS-TRAINING Best for mixed sessions New Balance 711 ($75; new balance.com) Amped up padding in the heel and a reinforced upper around the midfoot support your foot during strength training and on cardio machines. In classes, the flexible forefoot and streamlined design make it easy to move around. Nearly every tester raved about this shoe’s fit; as one said, “It feels snug in all the right places and looser in the toes, where you want it to be.” Best for dance classes Reebok Dance UR Tempo Mid ($85; reebok.com) For everything from step aerobics to Zumba, this shoe shines. The outsole is stiff through the midfoot, providing lateral support for quick sideto-side steps, and the ankle collar is flexible so it won’t inhibit your moves. Grooved hard rubber under the…

Love CrossFit as much as we do? Go for it—but be careful. A recent survey in the Journal of Strength and Conditioning Research found that 73.5 percent of the sport’s devotees get hurt while training, with the majority of ailments occurring in exercisers’ spines and shoulders. “These workouts mostly target the primary muscles of the body, like the quads and pecs, making them disproportionately stronger than secondary muscles that support your joints,” says Robert Gillanders, a physical therapist in Washington, DC, and spokesperson for the American Physical Therapy Association. “When your supporting muscles—such as the rotator cuffs and multifidi—are weak, your risk for back and shoulder injuries increases.” To stay off the sidelines, replace one of your weekly WODs with a stabilityboosting yoga or Pilates session.…

The raw food diet has a reputation for being a rigid allveggie regimen that only trend-obsessed celebrities and hardcore health nuts could love. But this cuisine (in which nothing is heated above around 105°F) is gaining traction in the culinary world—and with good reason. At the forefront of the movement is chef Matthew Kenney, the owner of five restaurants, including M.A.K.E. in Santa Monica, CA, whose mission is to show that uncooked meals can be just as delicious as they are nutritious. About a decade ago, Kenney was on a different path: The French Culinary Institute–trained chef was known for upscale comfort dishes like mac ’n’ cheese. But when a friend invited him out to an all-raw lunch, the experience stuck with him — despite the restaurant’s lackluster cuisine. “The…

Shrikhand with Strawberries and Balsamic Caramel Serves: 6 Prep time: 5 minutes (plus 8 to 12 hours for straining) Cook time: 5 minutes 1 quart plain 2% Greek yogurt 1/4 cup creme fraiche 1/2 cup plus 2 tablespoons light corn syrup 1/8 teaspoon lemon zest 1/2 teaspoon coarsely ground cardamom salt 1/4 cup sugar 2 tablespoons water 1/4 cup balsamic vinegar 1/2 teaspoon vanilla extract 1/2 pound strawberries, hulled and thinly sliced (about 1 1/2 cups) toasted almond slices, for garnish 1. For the shrikhand: Line a medium bowl with a large square of cheesecloth, leaving a 2-inch overhang on all sides. Add the yogurt to the lined bowl and tie up the ends of the cheesecloth to form a knot, squeezing the yogurt a bit. Tie the top of…

What you eat can affect your baby-making odds, says Victoria Maizes, M.D., author of Be Fruitful. The first step is to scale back on the sweet stuff: “A spike in blood sugar may lead to an increase in testosterone, which can disrupt ovulation and reduce your chances of conception.” Load your plate with these choices instead: AVOCADO This green fruit is rich in monounsaturated fat, which can reduce inflammation throughout the body—and research shows that inflammation in the uterus may interfere with embryo implantation. Bonus: Avocados are high in folate (1 cup has 80 micrograms), a vitamin that’s critical for fetal development. SPINACH A cup of this cooked leafy green serves up 36 percent of your daily quota of iron; according to research, falling short of this mineral may increase…

All-you-can-eat spreads are notorious for being dietary minefields, but new research suggests a simple way to steer clear of calorie bombs: Start with the lighter items first. In a study at Cornell University, diners choosing from a breakfast buffet filled 66 percent of their dishes with the first three items they encountered. In addition, those who began with healthier options, such as fruit and lowfat yogurt, ended up serving themselves a third less overall than those who headed for more decadent items, like bacon and cheesy eggs. “When you set the tone with virtuous foods, you’re more likely to show restraint when choosing the rest of the meal,” says researcher Brian Wansink, Ph.D., author of Slim By Design: Mindless Eating Solutions for Everyday Life. He advises scouting out your options…

How much sleep did you get last night? If you’re like many women, you averaged six hours or fewer—a full 90 minutes less than most people need for good health and optimal functioning. To find out what’s sabotaging your slumber, the toll it’s taking on your well-being, and what you can do to log more zzz’s, check out these snoozing stats. Sixty Percent of American who crave sleep more than sex. 17 Hours of wakefulness that researchers report is equivalent to having a blood alcohol level of 0.05—enough in some states to be considered legally drunk. Functioning in people up for 24 hours straight was equal to those with a blood alcohol level of 0.1 (definitely drunk!). 1,056 Hours of sleep new parents lose during a baby’s first year of…

Sanitize safely Banish bacteria—and make your bathroom sparkle—with an inexpensive, DIY disinfectant that’s easy on both your health and the environment, suggests Donna Duberg, assistant professor of clinical laboratory science at Saint Louis University’s Doisy College of Health Sciences. Mix one part chlorine bleach with nine parts water, pour it in a spray bottle, and spritz on tile and ceramic surfaces. (If you’re concerned about kids or pets, or have a sensitivity to chlorine, use 10 percent white vinegar instead.) Let it sit for 20 to 30 minutes, then wipe clean; for really dirty surfaces, like grout and caulking, scrub with a toothbrush as well. Bleach solutions should be used within 24 hours; vinegar ones can be stored indefinitely. Scour the shower Most people don’t clean their bathtubs thoroughly or…

When Yahoo CEO Marissa Mayer extended her company’s maternity leave benefits last year (despite her own return to the office just two weeks after giving birth in 2012), she may have been onto something: The more time a woman takes off to spend at home with her newborn, the lower her risk for postpartum depression in the first six months, according to a new University of Maryland study. Out of 800 participants, moms who were still on leave six weeks, 12 weeks, and six months after giving birth had significantly lower depression scores compared to those who were back on the job at these same periods. Postpartum depression affects about 13 percent of new moms, and stress and fatigue often play a role. “Short maternity leaves may not give mothers…

Health Hero: Angelina Jolie When Angelina Jolie decided last year to take the drastic step of having a double mastectomy to reduce her risk of developing breast cancer, she could have done it quietly. Instead, the Academy Award–winning actress and mother (with Brad Pitt) of six children, went public in an eloquently written New York Times editorial. “I choose not to keep my story private because there are many women who do not know they might be living under the shadow of cancer,” explained Jolie, who disclosed that she carries a “faulty” BRCA gene, which sharply increases her chances of developing breast and ovarian cancer. “It is my hope that they too will be able to get gene tested, and that if they have a high risk, they too will…

SAY SPAHH ON...: CELEBRITY CRUISES / worldwide Get the blissed-out experience of a destination retreat—on a familyfriendly vacation—onboard a Celebrity Cruise. This month the line is introducing Canyon Ranch SpaClub on all 10 of its ships. The club’s menu will feature facials and massages, as well as alternative treatments like Reiki therapy; in the fitness center, guests can work up a sweat solo or with a trainer, and choose from daily classes (including yoga, Pilates, relaxation, and group cycling). What’s more, Canyon Ranch health experts will provide lectures, workshops, private nutritional consultations, and cooking demonstrations. (Seven-day cruises from $599 per person; celebritycruises.com) REVAMP YOUR RECIPES AT...: LAKE AUSTIN SPA RESORT / Austin, TX Want to eat better without giving up your favorite dishes? Book a private or group lesson with…