Table of contents for October 2016 in Shape

So often we speed through our beauty regimen. It turns out th a t to get happier, we should be luxuriating in the process. Note how lovely it feels to, say, sm ooth on a mask, and you’ll activate the area o f the brain th a t controls your reward response, thus bringingyou more em otional pleasure. Even better: Conscious savoring makes your high last long after you've put the cap back on the bottle, research in The Journal o f Neuroscience finds. Skin treatm ents th a t come w ith application rituals (like those shown here) help you relish the process. Plus, you rev circulation and help ingredients penetrate. Ending up w ith better skin and a better mood? That’s tim e well spent. —Carly Graf…

Scan for more motivation! GET SOME AIR Alternate plyo exercises with less dynamic moves to catch your breath and push your staying power. The Chipper What it is: A workout where you chip away at a high number of consecutive reps (30, 50, or even more) for each exercise as fast as you can. Why it works: Chippers train you to pace yourself through a tough workout, which improves your endurance, strength, and tenacity, says Dara Theodore, an instructor at the Fhitting Room, a boutique studio in New York City that specializes in HIIT classes. Consider the chipper the HIIT equivalent of racing a 10K or a marathon. If you dash those first few miles at your fastest speed, you’ll burn out before you can cross the finish line, Theodore…

Soba Noodles in Peanut Sauce Serves:4 Active time:10 minutes Total time:25 minutes 41∕2 cups water 1 tablespoon sesame oil 1 tablespoon tamari 8 ounces soba noodles 1 garlic clove, thinly sliced 1∕4 cup smooth peanut butter 2 scallions, thinly sliced 1 cup frozen edamame 1 baby bok choy, sliced (about 1 heaping cup) 1 teaspoon lime zest 1–2 tablespoons fresh lime juice Kosher salt 3 tablespoons fresh cilantro 1∕3 cup crushed peanuts 1 Pour the water into a large, deep skillet or Dutch oven with a diameter of at least the length of the noodles. Add the oil, tamari, and soba noodles. Place the garlic, peanut butter, scallions, edamame, and bok choy over and around the noodles. 2 Bring water to a boil, then reduce to a simmer. Cover and…

I love research. As the editor of a magazine that reaches over 2.5 million women each month, I rely on research for feedback so I can give Shape readers the information hey come to us for. At the same time, I never ignore my gut; a big part of my job involves instinct and observation. What I've observed since I took over Shape two years ago is that as passionate as our readers are about their workouts, they’re just as > excited about their beauty routines. These days, exercise and beauty—the treatments, rituals, and products—are more intertwined than ever. Anecdotally speaking, waterproof mascara is as much a part of your average 10K as a bib number and a good )air of sneakers. When the folks in our research department shared…

149o The sipping point above which hot coffee or tea may boost your risk of esophageal cancer. Liquids at that temperature and higher can scorch this part of your GI system, which can promote tumors, experts say. (The International Agency for Research on Cancer just classified drinking very hot beverages as probably carcinogenic to humans.) Previous research shows that hot drinks are often served at 160 to 185 degrees, but most people prefer them at a safer temp of 140 degrees, says Kenneth R. Diller, a professor of biomedical engineering at the University of Texas at Austin, who has researched the optimal temperature for serving hot beverages. He suggests sipping slowly and even slurping to prevent yourself from drinking a scalding-hot brew. Relive the Taste of Summer It m ay…

Many of us have a small pocket of fat in a spot we wish we didn’t—that bulge around your bra, the pinch of skin next to your armpit, an extra chin, love handles (who actually loves these?)—and seemingly no amount of calories reduced or burned gets rid of it. “No one is immune to trouble spots,” says Paul Jarrod Frank, M.D., a dermatologist in New York City and the director of the Fifth Avenue Dermatology Surgery & Laser Center . “Despite my patients’ work at the gym or smart dietary habits, they continue to struggle in certain areas.” That’s where noninvasive contouring and skin-tightening procedures, available in doctor’s offices, come into play. “They don’t replace weight loss or diet control. They’re used for parts of the body resistant to those…

2016 Shape Beauty Awards Color 1/Foundation Nars Velvet Matte Skin Tint SPF 30 ($44, narscosmetics.com) Your no-makeup makeup solution is here: This oil-free formula glides across skin eff ortlessly, blends easily with your fi ngers, and leaves the most natural-looking, shinefree fi nish. The addition of vitamin C, vitamin E, and an SPF 30 means you don’t need to layer on anything else. It is truly complexion perfection. 2/Highlighter Peter Thomas Roth 24K Gold Pure Luxury Lift & Firm Prism Cream ($42, peterthomasroth.com) This cream could easily have won in the Skin Care category as well, due to its plumping and tightening properties. But its ability to give skin the most perfect golden sheen is what makes it truly magical. 3/Lipstick Shiseido Rouge Rouge ($28, shiseido.com) Who wants a vibrant…

FIT FASHION The North Face Runners Trucker ($30, thenorthface.com). Buff Reflective Neck Gaiter ($25, buffusa.com). Patagonia Women’s Capilene Lightweight Zip Neck ($59, patagonia.com). Stella McCartney Adidas Run Belt ($65, adidas.com). Aether Pulse Legging ($115, aetherapparel.com). Adidas Terrex Agravic GTX shoes ($150, adidas.com). If you want to get more out of your run—more muscle firming, more calorie burning, more stunning views to soak in—take it off-road. “Pounding pavement can make you a good runner, but taking on trails can turn you into an athlete,” says David Roche, a running coach and ultrarunner in Palo Alto, California. “On a normal trail run, you’ll be leaping over sticks and logs, climbing steep hills, and sprinting around switchbacks. The movements are diverse, so your body gets stronger, more agile, and skilled at propelling in…

Rich and succulent, fresh figs bring a vibrancy that the dried variety don’t deliver. And just two large figs give you lots of fiber, plus potassium and calcium, for just under 100 calories. Enjoy them raw or paired with sharp cheese, baked intoadessert, or socked and seasoned with herbs in a savory main. Three top chefs share their deliciously bright ideas. WRAP THEM INPHYLLO FOR DESSERT Brush a sheet o f phyllo dough w ith coconut oil and sprinkle w ith 2 tablespoons sugar. Slice in to l-by-3-ineh strips, place a fig a t the n arro w en d o f each, an d roll in to small cylinders. Bake on a parchm ent-lined pan, seam side down, a t 400° u n til golden brow n, about 6…

FITFASHIONI Asteria bodysuit and shrug ($235 and $110, asteriaactive.com). Oct 2016 Photograph by SARAH KEHOE To help you keep a smooth pace throughout this routine, time each rep to the beat of music. A playlist made up of songs with 128 to 130 beats per minute (bpm) will do the trick: Find the bpm of your favorite tunes with the app LiveBPM. F I T FA S H ION Olympia Activewear bra and leggings ($82 and $118, olympiaactivewear.com). Isometric exercises help build strength without stressing your joints. Pulsing moves improve your muscular endurance. FIT FASHION Lululemon crop top ($54, lululemon.com). Reebok leggings ($70, reebok.com). Styling by Julia Malacoff. Hair by Adam Maclay/ABTP.com for Oribe Hair Care. Makeup by Brian Duprey/Judy Casey, Inc. for There’s a new barre w o rk…

More leaner energy, you FIT FASHION Industry sleeveless hoodie ($90, industryclothing.com). Nesh NYC leggings ($115, neshnyc.com). Adidas sneakers ($120, similar styles at adidas.com). On following pages: Lululemon sports bra ($52, lululemon.com).…

Lentils Refuel postworkout and get long-lasting energy with slow-burning carbs, like those found in lentils, Lawrence says. They’re also rich in muscle-building protein, magnesium (an electrolyte you lose through sweat), and iron (which fights fatigue). Berries A handful of berries—take your pick or have a mix—will provide a steady supply of energy throughout your workout, thanks to their high fiber and low sugar content, Lawrence says. Bonus: The antioxidants they contain will help keep your heart healthy. Dates Even mild dehydration can zap your energy, research shows. So after your sweat session, be sure to drink plenty of water and eat foods like dates, which are high in potassium, another electrolyte lost through perspiration. Balance their sweetness with some nuts for protein to help repair your muscles.…

Got a better-body goal? Overhauling multiple habits at once brings you faster results than taking baby steps, according to a new study in the journal Frontiers in Human Neuroscience. When researchers had people commit simultaneously to exercising rigorously, practicing mindfulness, limiting their alcohol intake, eating primarily whole foods, and sleeping at least eight hours per night, the participants experienced dramatic improvements after six weeks in everything from strength and flexibility to selfesteem and happiness. “The key was that each lifestyle change supported all the others,” says lead study author Michael Mrazek, Ph.D. “Exercising regularly makes it easier to sleep, sleeping well makes it easier to meditate, and being mindful makes it easier to choose healthy foods.” Whatever your aim, think 360 degrees and make those reinforcing changes all at once…

Nearly half of women with thinning hairwould give their IM life’ssavingsforafullmane, research finds. Luckily, you don’t have to. An array of options, from OTC remedies to custom add-ons, are now available. Discover the causes of hair loss, plus smart solutionsthatwillget you on a path to fullness. Make Some Sty Ling Tweaks A sim ple shift to yo u r hair routine could be all you need. P rio rity num ber one: Lim it braids, to o -tig h t w o rko u t ponytails, and extensions. A nd how ever unhip ye olde scrunchie m ay be, use it to keep you r hair o ff your face w h ile you exercise, says Doris Day, M.D., a de rm atologist in New York City. A scrunchie, or…

1Monreal London jacket ($275, monreallondon.com). 2 Vimmia leggings ($120, vimmia.com). 3 Koral leggings ($114, koral.com). 4 Alala top ($115, alalastyle.com). 5 P.E Nation sports bra and leggings ($100 and $120, pe-nation.com). 6Adidas by Stella McCartney skort ($60, adidas.com). 7 Kate Spade New York & Beyond Yoga tank ($110, beyondyoga.com). 8 Alo Yoga sports bra($54, similar styles at aloyoga.com). 9 Adidas Stellasport sports bra ($45, adidas.com). 10 Splits59 leggings ($115, revolve.com). Now Accessorize! 1L'Etoile Sport visor ($60, letoilesport.com). 2 Sunday Somewhere sunglasses ($270, sundaysomewhere.com). 3 Tory Sport bag ($395, torysport.com). 4 Under Armour bag ($80, underarmour.com). 5 Toms sunglasses ($78, toms.com). 6Reebok sneakers ($150, reebok.com). 7 Adidas Stellasport sneakers ($90, adidas.com). 8 Nike hat ($28, nike.com). 9–11 Timex watches ($70 each, timex.com).…

Earthy and slightly bitter meet sweet and toasty, bringing a dynamic, balanced flavorand-texture combo th a t’ll hook you fast. The delish mix doesn’t just do good things for your taste buds; it’s healthy for you too: Vitamin C in the sprouts and E in the nuts work together to fight free radicals, which keeps your arteries clear and your heart strong. Cosmo Goss, executive chef at the Publican in Chicago, takes the taste up even further with spice, fruit, and a hint of heat. Brussels Sprout and Hazelnut Salad With Chili Yogurt Serves:2 Active time:2 0 minutes Total time:3 0 minutes 2 tablespoons plus 1 teaspoon olive oil 1 pint brussels sprouts, halved Juice from 1∕2 lemon, plus more to taste Salt 1 tablespoon ancho chili powder 1∕2 cup…

STYLE NOTE Melissa Odabash swimsuit ($242, odabash.com). Zoë Chicco ear chain cuff ($330, zoechicco.com). Gorgeous skin. A strong lip. Astrikingeye. Play upyour favorite feature with one knockout look, and you’ll turn heads— and hike up your confidence, too. Take it from actress and Honest Company cofounder Jessica Alba, who has mastered this strategy. She’s got simple tips for you. Jessica Alba Is Not Shy About Admitting What She Doesn’t Do. She does not: work out every day; eat a vegan, alkaline, or fill-inthe-blank trendy Hollywood diet; or walk around w ithout makeup when she’s off the red carpet. “I’m a makeup girl! Hell, yeah!” says the 35-year-old actress, mom of two daughters, and cofounder and chief creative officer of the $1.7 billion Honest Company. “I’ve been wearing it every day…

Chocolate Lace Cookies With Sunflower Seeds and Oats Makes:60 cookies Active time:30 minutes Total time:1 hour 10 minutes 4 tablespoons unsalted butter 1/4 cup old-fashioned rolled oats 1/4 cup raw sunflower seeds 1∕3 cup sugar 1/4 teaspoon salt 1 large egg, room temperature 1 teaspoon pure vanilla extract 2 ounces white chocolate, melted 2 ounces bittersweet chocolate, melted 1 Position a rack in the center of the oven and preheat to 350°. Line a half-sheet pan with a nonstick baking mat or parchment. (If you have more pans and mats, prepare them too.) 2 In a large saucepan over medium heat, melt butter. Add oats and seeds and cook, stirring, until they are a shade darker, 1 to 2 minutes. Add sugar and salt, stirring until sugar has almost dissolved.…