Innholdsfortegnelse for April 2018 i Shape

Stay Sharp To calm your jitters and focus your mind for a stressful day ahead, pull out a pen. Jotting down your feelings for eight minutes could improve your wits, a recent study from Michigan State University suggests. When chronic worriers did this type of expressive writing before taking a computer test, it reduced anxiety’s negative impact on their brain activity and helped to boost their performance. “Getting your worries out on a piece of paper takes the load off the mind—essentially, it no longer has to multitask both thinking and dealing with anxiety—and allows it to perform more efficiently,” says lead study author Hans Schroder. The key is not to hold back, Schroder says. Just remember: The page is for your eyes only, so let it all out.…

Upgrade Your Off - Duty Look Make room in your closet: The timeless trench coat has been revamped in fluid, leisure-friendly fabrics to instantly streamline your weekend style. Opt for the classic cut in a striking hue, like this ivory Emporio Armani Belted Cash coat ($1,495, armani.com), and match its elegance with silky monochromatic separates. You’ll look crisp and effortless, errand after errand. HOLD MY CALLS Minimalists are sure to be fans of the easygoing cell phone bag, just roomy enough to tote your device and bare essentials. The chic red Rebecca Minkoff Isobel Phone Crossbody bag ($75, rebeccaminkoff.com) will keep you unencumbered and efficient when you’re on the go or traveling— and no one will mistake you for a tourist. Your New Gladiator The Marc Jacobs Somewhere Sport…

TAKING THE TIME to dote on yourself is more important than ever. According to the World Health Organization, the number one cause of ill health and disability globally is depression—a lot of which is caused by anxiety. “The self-care and wellness movement—for lack of a better term—is a good way to counter that angst,” says Shel Pink, the founder of SpaRitual and the author of the new book Slow Beauty. “As the world speeds up, caring for your skin is a simple yet effective coping mechanism,” adds Lev Glazman, a cofounder of the beauty brand Fresh. But beauty regimens, which force us to slow down, do more than just help us tolerate our hectic lives. They’re good for our bodies and brains. “Instinctively, we’re aware that slowing down is…

IF YOU’VE NOTICED A SUDDEN OUTBURST of an existing skin condition—acne, psoriasis, eczema—chalk it up to another thing you can blame on stress. “Stress causes the activation of certain cells that lead to inflammation,” says Loretta Ciraldo, M.D., a dermatologist in Miami. You’ll likely see the effects on your face first since that’s where breakouts are most apparent. But if you don’t tame your nerves, you may even start to notice hair loss and, in severe cases, bumps, ridges, and discoloration on nails, Dr. Ciraldo says. She is a proponent of scent therapy, ex plaining that 15 minutes of mind ful ness a day coupled with a calming essential oil can go a long way toward lessening stress enough that symptoms may not appear at all. SCAN TO…

INCITIES like Austin, Denver, New York, Phoenix, and San Diego, the postrun brunch with your pals has been elevated to a fullon event, thanks to bRUNch Running. Your $40 to $65 registration fee covers the 5K or 10K fun run, brunch, and a charity donation. “This community is about helping one another reach new fitness goals,” says Alexandra Weissner, who founded the foodie run club with her best friend and workout buddy, Cortney Logan. “At the table we talk about races, training tips, classes we like, our favorite gear, the best restaurants, and life,” Logan adds. Find an outing near you at brunchrunning.com. Or DIY: Just meet up to do a few miles before hitting your usual brunch spot.…

GYM-BAG MUST The compact Secret Freshies in Cool Waterlily ($5, drugstores) clicks shut to prevent messes and goes on clear—ideal for midday touch-ups. SET OF SCENTS The paraben-free Native brand comes in creative aromas like Cranberry & Plum. It’s available in boxes of three ($30, nativecos.com). MIGHTY MIST Prevent odor and wetness with Dove Invisible Dry Spray Antiperspirant in new Sheer Cool ($5, drugstores), which has uplifting citrus essences. IRRITATION-PRONE PICK Schmidt’s Naturals Coconut Pineapple Sensitive Skin Formula ($11, schmidtsnaturals.com) is a mineral mix sans baking soda and aluminum. SCAN TO SHOP Download the free Love My Shape app and scan the page.…

Motivation is a funny thing. Take this study in the New England Journal of Medicine from 2015, for example. It found that among smokers in cessation programs, those who stood to lose $150 if they failed were twice as likely to quit the habit. Even with all the huge health benefits of quitting, not wanting to give up their deposit was ultimately what made many people able to stop smoking. The point is that we have a natural aversion to losing, and that can actually spur us to make the needed changes in our lives. Which brings me to you. Since much of what motivates us is rooted in being loss-averse, my question to you is this: What are you not willing to lose out on anymore? Feeling confident…

Your Workout INTENSITY Hard(RPE*: an 8 or a 9 out of 10) YOU’LL NEED A set of 5- to 8-pound dumbbells, a low crossbar orTRX Suspension Trainer, a chair or a bench TOTAL TIME TOTAL TIME 20 minutes CALORIES BURNED 171** *Rate of perceived exertion; see page 138 for chart. **Calorie burn is based on a 140-pound woman. MANY HIIT ROUTINES have you revving hard right out of the gate, but not this one. “People always think that fast is the only way to raise your heart rate,” says Nike master trainer Max Artsis, the director of exercise science and continuing education at Rokke Performance gym in Portland, Oregon. “But by instead increasing the time your muscles are under tension, you can send your heart rate through the roof,…

HOMEMADE ICE CREAM has come a long way—it no longer requires special equipment, loads of sugar, or even dairy if you don’t want it. By playing with ingredients and techniques, you can easily whip up something delicious and healthy. This vegan version from pastry chef Leigh Omilinsky of Nico Osteria in Chicago is a real knockout and a great place to start; pistachios give it a rich and nutty flavor. PISTACHIO-COCONUT ICE CREAM Serves: 6 Active time: 10 minutes Total time: 4 hours 20 minutes (includes 4 hours freezing) ½ cup pistachios¼ cup grapeseed oil or any unflavored oil2 tablespoons sugar1½ teaspoons salt, plus more to taste2 cans coconut cream, frozen for at least2 hours or refrigerated overnight3 tablespoons honeyFruit, coconut shavings, jam, or toasted nuts for topping (optional)…

FIRST OFF, one thing needs clarifying: If you feel alert and happy throughout the day, chances are you’re getting enough sleep, even if you’re not clocking the recommended amount, says Jim Horne, Ph.D., a professor emeritus of psychophysiology at Loughborough University in England and the author of Sleeplessness. And whenever a couple of nights, or even a full week, of bad sleep leaves you dragging, it’s still not a crisis— you can undo the damage. “There have been a lot of warnings that if you don’t get seven or eight hours every night, you’ll develop high blood pressure, diabetes, or obesity,” Horne says. “But the evidence shows that’s not true.” To get back on track after a few lousy nights, follow these easy research-based strategies. Don’t Worry About a…

Your hormones are like a team, working together to give you energy. “There are anabolic hormones—including insulin and your thyroid hormones—that help your body create and store the molecules it uses as fuel. And catabolic hormones, such as cortisol and adrenaline, which enable your body to use that fuel,” explains Deena Adimoolam, M.D., a spokeswoman for the Hormone Health Network of the Endocrine Society. But certain factors, including diet and stress, can upset this precise operation, making your energy levels plummet. Fortunately, by using a few simple strategies, you can sync them again—and become even stronger. Here’s how. Thyroid Hormones “These are crucial because they help regulate the body’s metabolism—in other words, its ability to make, store, and use energy,” Dr. Adimoolam says. But their production can be inhibited…

• RAMEN, UPDATED Called mazemen, this dish gets its taste from a bold sauce instead of broth and comes together in mere minutes. Just toss cooked noodles with the dressing, and add whatever toppings you choose—mazemen is endlessly adaptable. Stick with veggies (we included carrots, peppers, tomatoes, and more, but swap in spinach or broccoli if that’s what you crave), or add ground beef or slow-roasted pork. EASTERN COMFORT FOOD Simmer vegetables, chicken, tofu, and potatoes in dashi, a rich stock, for an hour or so, until the flavor takes on a nice intensity and a velvety consistency—that’s how you make oden, a satisfying meal perfect for a crowd. Bring the pot to the table, and let everyone dip in and serve themselves. To build your oden, use any…

SCAN TO SEE WHAT’S HAPPENING! Download the free Love My Shape app and scan the page. You’ll Really Like This Check out Sweat With Shape, our new Facebook show, where we bring you a free follow-along routine every week from top sweatshops, including Y7 Studio, Barry’s Bootcamp, and Fhitting Room. All the details are at shape.com/sweat. JOIN THE CHARGE We’re celebrating the 15th anniversary of the Shape Women’s Half Marathon this month with our new Women Run the World campaign. Visit shape.com/runtheworld for tips, training plans, and profiles of some pretty inspiring everyday runners. Nice Shot Nutrient-packed, sciencebacked elixirs are being served up with a fresh video miniseries at shape.com/healthyshots. Try out an energy sip, a mix for glowy skin, an immunity booster, and more. Oh, we should…

SCAN TO SHOP! Download the free Love My Shape app and scan the page.…

1 SLEEK AND CHIC The key to this style is to go heavy on product. To avoid a crunchy texture, skip gel and opt for pomade or wax, says Tyson Kennedy, a co-owner of Cutler Brooklyn. Apply from roots to midshafts, then distribute product with a wide-toothed comb. 2 PINWHEELS Divide hair down the middle, then gather the upper portion of each half into a ponytail. Secure with elastics by your crown. Next, twist the ends of each tail until they wind around the elastic, and anchor each bun a bit shy of ends with bobby pins. 3 LOW CLIPS Air-dry hair for texture. Next, brush a section of hair from each side of the part down just behind the ear, and secure with a barrette angled upward. Finish…

Scan for more motivation! Crush That Studio Class Nike Metcon 4 Stick every lunge and landing in quickfootwork classes, thanks to the traction of the tri-star–patterned outsole. This pair was a crowd-pleaser among testers no matter what trendy workout they tackled. ($130, nike.com) Run Wild The North Face Women’s Ultra TR III You’ll be thankful for how lightweight this agile trail runner is from stride one, and you’ll appreciate its grippy Vibram treads when you hit your first patch of mud. The techie fabric of the upper speed dries to keep feet comfy. ($110, thenorthface.com) Get Your Feet Wet Keen Evofit One Up for some paddling, rafting, SUP, or a watery hike? This amphibious sport sandal is just the combination of grit and stellar grip you need. The socklike…

THERE’S A FRESH way to do bodyweight routines, and it’s all about going vertical. “Using a wall can intensify many moves that are typically done on the floor,” says Lisa Corsello, the creator and owner of Burn Pilates in San Francisco. Not to mention that you can find a wall (or a pillar or a tree) anywhere. Corsello designed this eight-move wall workout to target your lower body and core—to the point where you’ll likely feel your muscles quiver as you complete each set. That’s where the body changing happens. Plus, you’ll boost your balance, stability, and alignment: “Working against a vertical surface helps improve your alignment because it gives you a physical guide for properly placing your body in space,” says Corsello, who uses these moves with her…

Cook up a Sweet-meets-savory Sauté In a skillet, heat 2 tablespoons extra-virgin olive oil and brown 1 diced red onion over medium-low heat until caramelized. Add 2 chopped Belgian endive spears and 1 large head radicchio, chopped, and sauté until lightly golden. Stir in 1 to 2 tablespoons pure maple syrup, 1½ teaspoons Dijon mustard, ½ teaspoon brown rice vinegar, and ¼ teaspoon sea salt, and cook over high heat until the glaze is thickened. —Ann Nunziata, chef instructor at Natural Gourmet Institute in New York City Toss Together a Fresh and Crunchy Salad Combine 4 cups julienned Belgian endive (about 5 or 6 heads) with ¼ cup chopped fresh chives, 1 cup pulled smoked chicken, and ¼ cup coarsely chopped toasted walnuts. In a small bowl, whisk together…

“Both foods are rich in flavonoids that can help your heart,” says Sandy Wolner, R.D.N., a food and trend innovator at Pampered Chef. Put them together, and they pack a double-whammy health punch. We tapped Joseph Buenconsejo, the executive chef at Prospect at Scribner’s Catskill Lodge in Hunter, New York, for his focaccia recipe, which melds the sharp and sweet flavors for a delicious, surprising result. GRAPE AND ONION FOCACCIA Serves: 8 Active time: 40 minutes Total time: 1 hour 10 minutes ½ red onionKosher saltFreshly ground black pepper3 tablespoons extra-virgin olive oil1 pound pizza dough1 teaspoon fleur de sel1½ cups black grapes2 teaspoons Banyuls or sherry vinegar½ teaspoon honey2 tablespoons chopped basil2 tablespoons chopped parsley 1 Preheat oven to 400°. Thinly slice 3/4 of the red onion and…

Sex Becomes Hotter Eat certain foods, and you might notice an increase in libido, lubrication, and overall vaginal health, says Mary Rosser, M.D., Ph.D., the director of the general ob-gyn division at Montefiore Health System in New York. “Avocados and root vegetables like sweet potatoes contain vitamin A, which may generate sex hormones, such as testosterone, that affect arousal. Dark leafy greens are rich in antioxidants, including vitamin C, beta-carotene, and polyphenols, that increase circulation and may make the vaginal wall healthier and more lubricated,” Dr. Rosser says. Your Balance Will Shift Veggie-focused diets tend to be higher in carbs than those that include meat and that may throw off vaginal pH, Dr. Rosser says. “Eating too many carbs can make you more alkaline, which can lead to yeast…

THE SISTERHOOD “It’s alarming and scary to me that abuse is still largely misunderstood. [Aly has been famously outspoken about the abuse she suffered at the hands of former USA Gymnastics doctor Larry Nassar.] If you’re at all confused about the way you’re being treated—even if it’s by someone in a position of power and authority— consult a trusted friend or relative. We need to protect the survivors, not the predators.” HAPPINESS “I love connecting with fans, but I’m happiest when I’m not on my phone. A lot of my anxiety comes from remembering to call or text people and to check social media. Sometimes it’s more important just to be present.” POWERING UP “You need energy to exercise or you can’t be your best. I eat a lot…

THE HAPPINESS WORKOUT However you slice it, exercise is a potent mood booster, according to findings in the American Journal of Psychiatry. In the largest study of its kind, which followed more than 33,000 adults over 11 years, researchers determined that just 60 minutes a week of exercise could significantly cut your risk of future feelings of depression, no matter how intense the workout or how you break it up. “Because we followed people who didn’t initially have depression over time, our results suggest that exercise could prevent depression,” says study author Matthew Hotopf, Ph.D. 20 DOING JUST THREE UP-STAIRS SPRINTS OF THIS MANY SECONDS A DAY (WITH SHORT BREATHERS IN BETWEEN) CAN IMPROVE YOUR VO2 MAX BY 12 PERCENT—WHICH MAKES ANY AND EVERYTHING FEEL EASIER. SOURCE: Medicine &…

Mmmagic Dust Genius new fruit and vegetable flours will give you a boost of nutrients—and a cool play on tastes. Make sweet potato– infused cornbread, apple-flavored muffins, or chicken tenders “breaded” with broccoli. Hearthy Foods creates the flours from 100 percent dehydrated and milled produce, also including carrots, kale, and more. Use them in baking and cooking as well as for thickening soups and smoothies. CRAVING THIS LATELY? Your coffee may be the reason, a new study from Cornell University finds. When people drank equally sweetened decaf or regular coffee, they rated the decaf as sweeter. Caffeine may temporarily dull your sensitivity to dessert by blocking receptors for sweet in your taste buds, explains study author Robin Dando, Ph.D. This may make doughnuts extra tempting. “If you eat something…

SOS for Droopiness “When women complain about loose or extra skin in the neck region, the first thing we ask is whether this is caused by a loss of elasticity or by fat that’s creating a jowly jawline,” says Shereene Idriss, M.D., a dermatologist in New York City. IF IT’S EXCESS SKIN: Go for a skin-tightening treatment, such as Ultherapy or Thermage, that uses ultrasound or radio frequency technology to heat and injure skin, triggering a wound response that boosts collagen production. Over time (two to six months) this increase in collagen should result in firmer skin. Results for thirty- or forty-somethings typically last a few years. Average cost: $2,725. Or doctors can inject hyaluronic acid fillers (such as Restylane or Voluma) along the jawbone to pull slack skin…

GAME CHANGERS Cover your workout’s essential needs with these slick add-ons: tunes, hands-free toting, and activity tracking. From left: Beats by Dr. Dre Solo3 Wireless headphones ($300, apple.com). Theory Suede belt bag ($165, net-a-porter.com). Elizabeth and James 200 Series watch ($200, elizabethandjames.us).…

SCAN TO SHOP! Download the free Love My Shape app and scan the page.…

YOUR DAILY STROLLER HABIT can be the key to making you fitter. For one thing, thanks to the added resistance, your strides burn more calories. A recent study at Seattle Pacific University calculated that runners can burn 5 to 8 percent more calories pushing a jogging stroller if they maintain their usual solo pace (say, 363 calories per half hour at a steady nine-minute mile with baby on board versus 333 calories solo). It’s important to keep to your typical clip—a two-handed grip, as opposed to one-handed or the push-and-chase method, was the most efficient, according to the researchers. Best bet: Aim to have your hustle feel a couple of notches harder, and you’re likely in the sweet spot. Besides that, any stroll can be prime time to fit…

Scan for more tasty ideas! ON TUESDAY NIGHTS, a group gathers at Read It & Eat, a culinary bookstore in Chicago. Each person brings a dish she has made from a specific cookbook, forming a complete dinner party during which everyone feasts and discusses the food. “These dinners bring people together and encourage them to try recipes they might never have attempted,” says Esther Dairiam, the shop’s owner. Now, you may not live in Chicago, but you can be inspired to start your own cookbook club. Round up friends and acquaintances, figure out logistics (will you rotate hosts?), and pick your first book. These tips will make your club extra dynamic. Make sure your group has chemistry. Six to 12 people is ideal, Dairiam says. Any fewer, and you’ll…

Five-second Smoothies With Bright Greens Smoothie Shake-Ups (from $5, brightgreens.com), you don’t need a blender to make your morning shake. Add a little hot water to the cubes of blended fruits and veggies, shake, and sip. You can buy them at the supermarket or subscribe for regular deliveries. Low-eff Ort Noodles Green Giant Veggie Spirals ($4, grocery stores) let you enjoy zucchini, butternut squash, carrot, and beet noodles without the lengthy prep work. Keep them in your freezer for a quick low-carb spaghetti swap anytime. Flavor Boosters Add a bright finish to any dish with Simply Beyond Organic Fresh Frozen Herbs ($3.50, simplybeyond.com). They are washed, stemmed, chopped, and flash-frozen—and taste just like fresh. Better Than Beef Beyond MeatBeyond Beef Crumbles ($5, grocery stores) are preseasoned and have the…

Scan for more smart advice! LONG OVERLOOKED while calcium soaked up the spotlight, magnesium is finally getting some much-deserved attention from experts. Recent studies show that it helps boost muscle power, endurance, and sleep, all while reducing anxiety and even your cancer risk. But most of us are coming up short on this power mineral. “Roughly 75 percent of women don’t get enough,” says Liz Applegate, Ph.D., the director of sports nutrition at the University of California, Davis. “If you’re eating less than 1,800 calories a day, avoiding grains, or not loading up on leafy greens, there’s a good chance you’re one of them.” Surprisingly, exercise creates even more of a deficiency. “You lose magnesium through sweat, and if you work out regularly, those losses can add up,” Applegate…

There’s a good chance that you follow Bella on Instagram (along with a whopping 17 million others) and that you know she leads a colorful life. You may have even seen some pretty wild evidence of it up close and personal. But recently, she tells us, there’s been a shift. In her quieter moments, Bella has been digging deep, figuring out what makes her tick, defining who she wants to be, and setting some hard-core goals that touch on every area of her life, from getting reacquainted with the gym to losing some psychological baggage that’s been weighing her down for years. The timing of these goals isn’t coincidental— Bella has a lot in store this year, and she wants to be on her game. She’s starring in the…