Shape - November 2015

14-DAY PLAN
TOTAL
BODY
FAT
MELT
Hello,abs!
#1Trick
to torch
more
calories
Carrie
Underwoods
slim-down
secret
De-STRESS
FOR GREAT
Yours,overnight!
SEX!
NEW
COMFORT
FOOD
FAVORITES
Healthyand
delicious
November 2015
shape.com
2015 Pandora Jewelry, LLC All rights reserved PANDORA.NET
A NECKLACE ISNT JUST A NECKLACE

in your hands, it can tell a whole new story.
its the gift that evolves every time you wear it.
what will you ask for? share the #artofyou
and explore at estore-us.pandora.net
shown: new bezel-set blue and ice crystals

on silver necklace
Clean is one thing.

DOUBLE CLEAN is the new thing.
Introducing the Double Cleansing Method from Neutrogena,
for skin so clear, it glows from within.
STEP 1 Remove Surface Impurities
Neutrogena Makeup Remover Cleansing Towelettes

Ordinary cleansers may not thoroughly remove makeup
and oil. Only our patented formula is clinically proven to
remove 99.3% of even the most stubborn makeup to
prepare your skin for deeper cleansing.
STEP 2 Clean Deep Into Pores
Neutrogena Deep Clean Gentle Scrub

Oil and dirt trapped in pores can make skin look dull
and lead to breakouts. With gentle exfoliators and
Beta Hydroxy acid, our scrub removes 99.9%
of dirt and microtoxins to reveal clear skin
that glows from within.
Nothing works better.
doublecleansing.com
STEP
Neutrogena Corp. 2015
STEP
/November 2015
152
Your new
supersculpting
lean routine
GET THE LOOK

Koral jumpsuit
($189, koral.com).
Photograph by SARAH KEHOE
SHAPE.COM NOVEMBER 2015 3
contents
76
Cover Stories
37/ Soft, Sexy Skin:
Yours, Overnight!
69/ #1 Trick to Torch
More Calories
76/ 14-Day Plan:
Total-Body Fat Melt
162/ New Comfort Food
Favorites
132/ De-Stress for
Great Sex!
146/ Carrie Underwoods
Slim-Down Secret
152/ Look Hot! Slim
Belly, Trim Legs,
Sleek Arms
4 NOVEMBER 2015 SHAPE.COM
Workouts
69/ How Much
Exercise Do You
Really Need?
76/ One and Done
84/ This Run Burns
and Firms
Everything
88/ Ask Jac
90/ Tryathlete:
CrossFit
94/ Shape Healthy
Travel Awards
152/ Sculpt Your
Breakthrough
Body
Motivation
& Inspiration
10/ Socialize!
16/ Letter From
the Editor
25/ You Right Now
129/ Power Up
132/ Better Sex,
Less Stress
134/ How to Melt
Iceberg Stress
146/ Why Were Crazy
About Carrie!
176/ Movers & Shapers:
Misty Copeland
Photograph by CHRIS FANNING
20155 SEIKO
201
SEIKO
O CORP
R ORAT
O
ORA
ION
ON OF AMERI
AMERI
M CA
MER
FUSION OF ELEGANCE AND ENERGY.

MIS
Solar
SeikoUSA.com
AVAILABLE AT
MACY S AND MACYS.COM
94
contents
Food & Nutrition
105/ Produce-Packed
Purees
112/ Made for Each
Other: Crunchy
Veggies and
Lean Beef
118/ Chicken Dinner
Reinvented
127/ Try It Now: Parsnips
162/ The New All-Stars
168/ Same Food,
Happier Attitude
Weight Loss
110/ Eat This! Not That!
114/ Are You Eating Too
Much Fruit?
142/ I Did It!
2015
HEALTHY
TRAVEL
AWARDS
Beauty
37/ Is It Time for an
Oil Change?
44/ Beauty Guru:
Hairstylist John D.
46/ Lip-Color Spectrum
48/ Cheryl Overshares
54/ Whats Behind Your
Bad-Skin Days
58/ Master the 2 p.m.
Touch-Up
150/ Comfort Scents
63/ 5 Days of Fit Fashion

66/ Shape Your Style:
Jennifer Aniston
37
Styling by Audrey Slater. Hair by Peter Butler/Tracey

Mattingly. Makeup by Matin/Tracey Mattingly for Willa.
Manicure by Chanel celebrity manicurist Gina Viviano
using Chanel Le Vernis. Prop styling by Tara Marino/Ray
Brown Pro. On Carrie: Calia tank top ($35, caliastudio
.com). Level 99 jeans ($135, level99jeans.com). Edge of
Ember earrings ($47, edgeofember.com). Cynthia
Rybakoff crystal necklace ($152, cynthiarybakoff.com).
Beck agate necklace ($175, beckjewels.com).
Rings, from left: Kasan double finger ring ($130,
kasanejewellery.com). Sarah Magid Jewelry ring
($88, sarahmagid.com). Phyllis + Rosie ring ($185,
phyllisandrosie.com). Makeup: To get Carries
naturally beautiful cover look, try the following
products from Almay (available at drugstores): Smart
Shade CC cream Complexion Corrector in Light
($10), Smart Shade Powder Blush in Pink ($12), Intense
I-Color Everyday Neutrals for Hazel Eyes ($9), Brow
Defining Pencil in Dark Blonde ($8), and Smart Shade
Butter Kiss Lipstick in Pink Light ($7).
Top: Courtesy of Travaasa. Center: Claire Benoist. Left: Arthur Belebeau
ON OUR COVER Photograph by James Macari.
With Crest D White Whitestrips you can truly transform

your smile. They safely go below the enamel surface to
give you a whiter smile in just days.
*Use full kit as directed.
www.3DWhite.com
Procter & Gamble, Inc. 2015 ORAL-17802
Simulation of
actual product results.
Drama? Sometimes
I like to push it.
M A Y B E L L I N E.com
Gigi is wearing New The Falsies Push Up Drama Mascara in Very Black.
Lashes so lifted,
so dramatic.
Dare to get the
push-up effect.
NEW
Show us your
#PUSHUPMASCARA look.
2015 Maybelline LLC.
SCAN TO SEE WHATS TRENDING!

DOWNLOAD THE FREE LOVE MY SHAPE APP
AND SCAN THE PAGE.
Socialize! Post, pin, tag, and tweet!
@Shape_Magazine @FitnessMagazine
SHAKE YOUR SUGAR HABIT
Starting November 1, were getting over our
Halloween candy hangover. Join us on Instagram
@Shape_Magazine for the 25-day #SugarFreeStreak
for smart tips to curb sweets cravings, plus sugar-free
recipes that wont make you miss the white stuff.
By Thanksgiving Day, detox is done!
Number of shares
of our healthy
homemade hummus
WORDS TO LIFT BY
If the mantras we print in each issue
(see the latest on page 30) help you lift and lunge,
heres great news: Weve got a mother lode of
them. Check out facebook.com/fitnessmag
daily for the morning-motivation quote, then go
kill it in your boot camp class.
Yea! Under-eye concealer

& mascara are a must. No
6:30 a.m. client wants u to look
like a zombie. #motivate
Alyse Zwick, @AlyseZwick,
trainer, BFX Studio
in New York City
With all the crazy sweating

@305fitness, heavy MU will clog
my pores. For me, its a no. But
whatever makes you feel good!
Sadie Kurzban, @SadieKurzban,
founder and instructor,
305 Fitness in New York City
A little lip gloss goes a long way if

Im training, teaching a group class,
or kicking my own booty! My go-to
is @COBigelowNY.
Juliet Kaska, @JulietKaska,
celebrity trainer and founder,
JK Zen Fitness in Los Angeles
Photograph by PETER ARDITO
Top right: StockFood/Eising StudioFood Photo & Video
TWITTER TALK
Now all-day
intensity goes
ultra-smooth.
NEW
WATERPROOF GEL PENCIL

Up to 16-hour wear.
Smudge resistant. Waterproof.
5 intense shades.
Lasting impressions?
Its what I do.
Jourdan is wearing New Lasting Drama Waterproof Gel Pencil in Cashmere White.
Rough around the edges?

I keep it polished.
Gigi is wearing New Brow Drama Pro Palette in Soft Brown.
Sculpt. Fill. Highlight.

Now, master
the ultimate
polished brow.
1
/ sculpt with wax
2
/ ll with powder
3
/ highlight for accent
NEW
PRO PALETTE
Get expert tips at

Maybelline.com/brow
Its time I make a bold

move, and own it.
Jourdan is wearing Color Sensational The Creamy Mattes Lipcolor in Rich Ruby.
Our #1
matte sensation.
Go creamy matte
for bold impact.
THE CREAMY MATTES

Now in 20 rich shades.
THE TAKEAWAY
Book a healthy break!
TALK TO ME!
Email me at
askelizabeth@shape.com
with thoughts, questions,
and feedback. And
follow me on Instagram
@EGAEDITOR.
Bottom: Ondrea Barbe; hair by Natasha Liebel for ABTP.com; makeup by Rachel Wood for ABTP.com
For me,
a scuba
diving
trip is
the perfect
healthy
vacation:
It energizes
and
rejuvenates,
and its
also a
really great
workout.
The 2016 Ford Explorer Platinum. Standard 3.5L EcoBoost engine. 365 horsepower.*
Intelligent 4WD with Terrain Management System. Now nothing is holding you back.
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Incorporating Fitness Magazine
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PUBLISHER
ELIZABETH GOODMAN ARTIS
TIMOTHY R. OCONNOR
CREATIVE & DESIGN DIRECTOR
ASSOCIATE PUBLISHER, SALES
ASSOCIATE PUBLISHER, MARKETING
JOSEPH HEROUN
ERIC SCHWARZKOPF
JOHN BALEN
EXECUTIVE EDITOR
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EASTERN ADVERTISING DIRECTOR

SABRINA PLITT
MANAGING EDITOR
EXECUTIVE BEAUTY DIRECTOR

CINDY MATA GROSS
DIRECT RESPONSE
DIRECT MEDIA ADVERTISING DIRECTOR
GRACE CHUNG-MUI
SENIOR BUSINESS DEVELOPMENT MANAGER
DIRECT RESPONSE LISA AYALA
LISA LOVERRO
EXECUTIVE ACCOUNT DIRECTORS

ROBYN BARRON, NICOLE LEVY,
NATALIE MATTERA, ELAINE MEHLER
DEPUTY EDITOR PAM OBRIEN

DEPUTY EDITOR MARY ANDERSON
NATIONAL TRAVEL DIRECTOR

MELISSA LUEBBE
EXECUTIVE BEAUTY DIRECTOR

CHERYL KRAMER KAYE
ADVERTISING BUSINESS MANAGER

STEPHANIE RABBANI
EXECUTIVE FASHION DIRECTOR

AUDREY SLATER
EXECUTIVE ASSISTANT TO THE PUBLISHER

EMMA VOLK
CREATIVE DIRECTOR ROBERT NOLAN
FITNESS DIRECTOR JACLYN EMERICK
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ALI SUNSHINE
ENTERTAINMENT DIRECTOR CLAIRE CONNORS
INTEGRATED MARKETING & PROMOTIONS

EXECUTIVE DIRECTOR,
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RESEARCH DIRECTOR DIANE TERWILLIGER

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JON MACARTHY
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Shape, Issue No. 3. Copyright 2015 by Meredith Corporation. All rights reserved. Printed in the U.S.A. Shape is a trademark of
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THOMAS WITSCHI
IGNITELITE HYBRID JACKET.

PRIMALOFT SILVER INSULATION ACTIVE.
BREATHABLE WARMTH FOR TRAINING.
EVERYTHING YOU NEED. NOTHING YOU DONT.
Get up, go strong

Let us make a case for the morning workout, one
that might finally compel you to leap from the sheets
straight into spandex. All those seemingly routine
tasks youre about to rack up todaypulling
together your outfit, checking email, decluttering your
deskinvolve decision making, which taps into the
same mental-energy reserve that fuels the will
to exercise, explains psychologist Josh Davis, Ph.D.,
the author of the new book Two Awesome Hours.
If youre mentally fatigued, its harder to access that
willpower. Hit the gym first thing, on the other hand,
and your mental tank is potentially at its fullest.
Cavan Images/Offset.com
ACE YOUR BASE
SCAN TO SHOP!
DOWNLOAD THE
FREE LOVE MY
SHAPE APP AND
SCAN THE PAGE.
Try a mani
DETOX
HEALTHY ENAMEL
Clockwise from top:
Lady Luck, Murray
Me, Mauve Over,
and The Full Monty,
($16 each, london
townusa.com)
%
85
Percentage of us who buy shower

suds based solely on their scent
and fruity fragrances are what we love
most. Heres a suggestion: Herbal Essences
Wild Naturals Rejuvenating Shampoo ($6, drugstores), which
lathers up with delicious notes of fig, blackberry, and plum.
SOURCE: Wakefield Research
Photograph by CLAIRE BENOIST
Styling by Sarah Guido-Laakso/Halley Resources. Left: Reuters. Top right: Arthur Belebeau. Hair by Miok/Judy Casey, Inc., for Oribe Hair Care; makeup by Brian Duprey/Judy Casey, Inc., for Nars
YOUR
SOLUTION TO
CITY SKIN
Age defying
comes to lip care.
Introducing
NEW
100% Natural
Argan Oil
Omegas 6 + 9
Clinically proven to
provide healthier, more
youthful looking lips
2015 Pzer, Inc.
The power clutch

Pop your cell phone
into the sleek, stripey
SCAN
TO SHOP!
DOWNLOAD
THE FREE
LOVE MY
SHAPE APP
AND SCAN
THE PAGE.
style
right
and Everpurse wristlet

(center, $198, kate
spade.com) and youll
never worry about it
running out of juice
when youre on the go
theres a built-in charger
thats compatible with
any recent iPhone.
The clutch is both fun
to ash and easy to
stash in a gym bag, so
you dont have to
walk around doublested. Back home,
just rest the clutch
on its special
charging pad to
reload its battery.
WILD
THING, I
THINK
I LOVE
YOU
Charge it!
The latest
cell fully
fueled.
And theyre sexy. When Marion Parke, a podiatrist with a penchant for beautiful
shoes, was hobbled by a few too many pairs, she decided to create her own line.
(Good thing, since the most recent data shows that high heelrelated injuries nearly
doubled in the decade from 2002 to 2012.) You would never know from the looks
of Parkes Lana sandals, at left, that their patent-pending insole includes four key
components: arch support to reduce muscle fatigue, a heel cup to improve stability,
lateral posting to help prevent ankle rolling, and medical-grade foam inside to
mold to the foot. These beauties are good to your dogs all day.
Photograph by ARTHUR BELEBEAU
Center: Courtesy of Kate Spade New York. Right: Courtesy of L.A.M.B. x Burton
GET THE LOOK

Marion Parke
Lana sandals
($695, shoestories
ofsausalito.com).
Its not winter yet,

but we already
have the hots for
Gwen Stefanis
new L.A.M.B. x
Burton coldweather collaboration. The
collection brings
Stefanis edgy
rocker-chick vibe
to the top-notch
technical elements
that the snow
sports brand is
known for. Our
favorite in the line
is this Ramone
Moto jacket ($280,
burton.com),
a erce and tted
puer thats
equally at home
on the slopes and
the street.
2015 STACYS PITA CHIP COMPANY, INC.
STEAL THIS MANTRA
Wear your strength like a badge of honor. #strongissexy

Holly Rilinger, Flywheel instructor, Nike master trainer,
and costar of Bravos Work Out New York, via Twitter @HollyRilinger
SCAN TO SHOP!
DOWNLOAD THE FREE
LOVE MY SHAPE APP
AND SCAN THE PAGE.
POWER SPRINTS
Crank the intensity
of each interval by
reminding yourself
that, hey, its only
30 seconds!
Trading laces These new elastic bands by Hickies
Plus your sweat session will feel even easier. In a study in

Medicine & Science in Sports & Exercise, researchers divvied
up a 24-minute cardio workout several ways, each with intervals
ranging from 30 seconds to two minutes. Though all the patterns added up to the same amount of work time, exercisers
who did intervals of one minute or less reported feeling less
whipped even though they worked just as hard. On your next
run or ride, try pushing it for 30 seconds a pop.
%
27
Percentage of stress reduction on

your knees if you pick up the pace from
a leisurely 12-minute-mile jog to
an eight-minute-mile run. The faster
you go, the longer your stride and,
therefore, the fewer joint-pounding
foot strikes you make on your loop.
SOURCE : Journal of Orthopaedic & Sports Physical Therapy
Top left: Claire Benoist. Styling by Sarah Guido-Laakso/Halley Resources. Adidas sneakers, $120, adidas.com. Center: Gallery Stock
Shorter intervals,
better workout
2015 Starwood Hotels & Resorts Worldwide, Inc. All Rights Reserved. Westin and its logo are the trademarks of Starwood Hotels & Resorts Worldwide, Inc., or its affiliates.
W E S TAY R U N N I N G
24 HOURS SO
YO U C AN TO O
Traveling can throw off your workout routine. Thats why our
health club inspired WestinWORKOUT fitness studios stay
open 24/7. With plenty of treadmills in our facilities, you can
get your run in while youre on the road.
Learn more at westin.com/movewell
Amount of extra time you should take eating your meal to net a smidge
energy to digest food plus absorb and store nutrients.
BRAIN CANDY
DONT TOSS
THOSE TOPS!
The greens on
your favorite root
veggies are
delicious and
nutritious.
THE NEW
UN-BEEF
JERKIES
GOOD
TO
THE
LAST
LEAF
Veggies are the latest to go under the knife in the nose-to-tail dining
trend. Peels and tops are full of nutrients and nuanced flavors.
So often, were throwing out the best part, says cook and farmers
market vendor Alana Chernila, the author of The Homemade Kitchen.
She likes to pair components of a vegetable in a single dish, as in
caramelized fennel topped with chopped fronds, or roasted carrots
drizzled with this savory pesto: In a food processor or a blender,
process 2 packed cups chopped carrot tops, 1 tablespoon lemon
juice, 1 chopped garlic clove, and a few pinches of salt. Add 14 cup
extra-virgin olive oil and process again until smooth. As for the peel
shavings, turn them into chips: Toss peels with olive oil, cumin,
and salt and roast at 425 for 6 to 7 minutes. Crispy and addictive!
Jerky has officially

gone gourmet with
a host of slimmeddown artisanal
variations using
dried veggies,
chicken, and other
healthy ingredients.
These are a great
way to get protein
as youre dashing
around, says
Keri Gans, R.D.N.,
a Shape advisory
board member
and the author of
The Small Change
Diet. Look for
ones with less than
400 milligrams
of sodium and no
more than seven
grams of sugar per
serving, like some
of the inventive
chews from
Krave and Simply
Snackin (prices
vary, amazon.com).
Photographs by TOM SCHIERLITZ
Food styling by Jamie Kimm; prop styling by Lisa Lee/Ray Brown Pro. Right: Jonathon Kambouris
Dark chocolate, you

can do no wrong:
Already known to be
high in antioxidants,
its now a proven
pick-me-up. When
researchers at
Northern Arizona
University took brain
scans of people who
had just eaten a
few ounces of cacaoladen dark chocolate,
the images showed
a boost in brain
activity associated
with attention and
focus that lasted for
about 90 minutes,
while those of subjects
who ate white chocolate or no chocolate
indicated a decrease.
Thanks to natural
stimulants, high-cacao
chocolate activates
parts of the brain
linked with attention
while suppressing
distraction, says lead
study author Larry
Stevens, Ph.D. Go for
dark chocolate with
60 percent cacao
or higher.
Recommended daily limit for listening to headphones;

any more and you increase your odds for hearing
loss. Need to go longer? Protect your ears by lowering the
volume enough to hear people talking over the tunes.
BOOST
YOUR
BOOSTER
SOURCE: World Health Organization (WHO) and

Shelly Chadha, Ph.D., a hearing health-care officer for WHO
Its flu shot time. Read

these tips before you roll
up your sleeve and youll
minimize your chances
of getting sick.
IS IT SAFE TO
NUKE COFFEE IN
A TO-GO CUP?
An hour after your shot

Take a long, brisk walk,
suggests Marian Kohut,
Ph.D., a professor of
kinesiology at Iowa State
University. Kohut found
that 90 minutes of low- to
moderate-intensity cardio
can increase your bodys
antibody response to
a flu shot by as much as
100 percent.
A smarter chew
FLU-FIGHTING CIRCUIT
Find an immune-boosting
upper-body workout at
shape.com/strongarms.
Youve heard that chomping gum can

cut your chance of developing cavities
(by revving your production of acidneutralizing saliva). Now theres proof that
it helps you concentrate too. Chewing
a stick temporarily raises your level of the
hormone cortisol, which helps keep you
engaged and alert and, in turn, allows you
to think quicker, according to a study in
the journal BioMed Research International.
Probably, but heres

the small print: Most
paper coffee cups are
lined with a type of
plastic known as polyethylene (PE), says
David Andrews, Ph.D.,
a senior scientist at
the Environmental
Working Group. Unlike
BPA or PFCs (chemical
compounds that are
known to be dangerous), theres limited evidence that PE releases
substances that might
be harmful to your
health when ingested,
Andrews says. Still,
theres a good chance
that microwaving
could spur PE to emit
so-called estrogenic
chemicals (about
95 percent of plastics
do, according to some
estimates), which have
the potential to mess
with your hormone levels or worse. Andrewss
advice: Avoid plastic by
toting your own ceramic
or metal travel mug to
your coffee stop and
use a ceramic mug if you
need to reheat your joe.
Center: Hair by Miok/Judy Casey, Inc., for Oribe Hair Care; makeup by Brian Duprey/Judy Casey, Inc., for Nars. Left: Laura Doss. Right: Claire Benoist; styling by Sarah Guido-Laakso/Halley Resources
Six hours before your shot

Do a 25-minute upperbody workout that includes
biceps curls and lateral
arm raises. The sets and
reps will bring more blood
to the injection site and
get your immune system
cranking on muscle
repaira perfect combo
of conditions that will
increase the number of
antibodies you produce
postvaccine for five
months, research in the
journal Brain, Behavior,
and Immunity showed.
UNDERSTAND THE DIFFERENCE BETWEEN

GETTING A FLU SHOT AND CHOOSING ONE.
CHOOSE THE FLU SHOT WITH BROADER COVERAGE.
The 3-strain u vaccines only cover three types of u virus strains, but the 4-strain vaccines cover an additional strain.
That means you may get broader coverage against the u with the 4-strain vaccine.
ASK YOUR PHARMACIST OR HEALTHCARE PROVIDER if the 4-strain u vaccine is right for you and your family.
Visit ChooseMoreChooseFour.com/print to learn more.
2015 GSK group of companies.

All rights reserved. Printed in USA. 425501R0 June 2015
WHEN
I
PULL
I N S P I R E D
IM
DOWN
MYSELF
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UP
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A P PA R E L
AT
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F O R
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D I C K S
S P O R T I N G
L I F E
C A L I A S T U D I O . C O M
G O O D S
beauty & style playbook
SIX GENIUS
BEAUTY HACKS
THE GUIDE TO
PERFECT BROWS
FRUIT-INFUSED
SKIN CARE
Hair by Miok/Judy Casey, Inc., for Oribe Hair Care; makeup by Brian Duprey/Judy Casey, Inc., for Nars; manicure by Sandra Hopp/Jump Management for Dior Le Vernis
Photographs by ARTHUR BELEBEAU
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beauty playbook
For your body
overall than creams and

lotions, Dr. Tanzi says. This
makes them a smart choice
for people with sensitive
skin that tends to react
to irritants.
Because moisture levels take

a dive in the winter (damn you,
indoor heat, cooler temps, and
hot showers!), youll need to
use a thicker, richer oil from the
neck down. Choose natural
plant oils over mineral-based
varieties, and apply the oil
immediately after you get
out of the shower, when your
skin is a little damp, to seal the
moisture in, says Elizabeth
Tanzi, M.D., a clinical professor
of dermatology at the George
Washington Medical Center.
You can use body oil alone or,
even better, as an extra layer
of hydration under your favorite cream or lotion.
If your skin is very dry

or has rough areas
OUR PICK: Elizabeth Arden
Eight Hour Cream All-Over
Miracle Oil [C], a blend of
olive oil and avocado oil.
HOW IT WORKS: Thicker
oils, like those from avocados
and olives, are rich in fatty
acids and vitamins A and
E, making them extremely
hydrating. Because of their
large carbon molecules, they
have a heavier consistency,
says Dennis Gross, M.D.,
a dermatologist in New York
City. It makes them ideal for
softening and smoothing
areas of thick skin, like your
elbows, heels, and knees,
which can easily develop
rough patches.
If your skin is
sun damaged
If your skin
is sensitive
OUR PICK: Aromatherapy
Associates Supersensitive
Massage & Body Oil [B],
[A]
in between. All of your skin
which combines chamomile

oil with apricot kernel oil.
HOW IT WORKS: An antiinflammatory like chamomile
oil will help soothe irritated
skin and, with regular use,
prevent further flare-ups,
while apricot kernel oil is
a lightweight hydrating
ingredient so gentle that
its often found in babycare products. In general,
oil-based products contain fewer preservatives
and fewer ingredients
Weleda
Pomegranate
Regenerating
Body Oil
($26, Whole
Foods Markets).
Aromatherapy
Associates
Supersensitive
Massage &
Body Oil ($68,
aromatherapy
associates.com).
Elizabeth Arden
Eight Hour Cream
All-Over Miracle
Oil ($28, hsn.com).
Stills by Claire Benoist. Styling by Sarah Guido-Laakso/Halley Resources
OUR PICK: Weleda Pomegranate Regenerating Body

Oil [A], which combines
pomegranate seed oil extract
with macadamia nut oil and
jojoba seed oil.
HOW IT WORKS: Pomegranate oil is loaded with antioxidants, essential fatty acids,
and vitamins, which soften
and help repair skin that can
become weathered-looking,
like that on your chest and
neck. Those areas are often
neglected when it comes to
sun protection, so they can
show signs of aging, such as
dark spots and a leathery
texture, Dr. Tanzi says. The
macadamia nut and jojoba
seed oils in the formula are
great lightweight hydrators
that absorb rapidly.
[B]
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easily, Dr. Tanzi says. Evening

primrose oil helps build
that layer. Its also the go-to
choice for red, cranky, dry
skin, which explains why it is
a common eczema treatment.
Evening primrose has antiinflammatory properties, so
it helps reduce redness and
calms and soothes the skin,
Dr. Gross says. Cranberry oil
is packed with omega-3 fatty
acids, which nourish skin cells.
If your skin is dry

or showing signs
of aging
OUR PICK: The Body Shop Oils
of Life Intensely Revitalising
Facial Oil [B], a blend of rose
hip seed oil, black cumin
seeds, and camellia seed oil.
HOW IT WORKS: Hydrating
rose hip oil plumps the surface of your skin. Black cumin
seeds and camellia seed
oil are both powerful antiagers. This mix provides
fatty acids and omegas
3 and 6, which help skin cells
regenerate, says Jennifer

Hirsch, a beauty botanist for
the Body Shop. It also contains potent compounds like
antioxidants, vitamin C, and
the natural form of retinol
to fight wrinkles.
If your skin is oily

OUR PICK: Jouer Daily
Clarifying Treatment
Oil [C] with jojoba oil and
neem oil.
HOW IT WORKS: Jojoba oil
is a favorite base ingredient
of face blends because of its
lightweight consistency. It
also has the capacity to break
down sebum, so it prevents
pores from getting clogged,
Hirsch says. Neem oil has
antibacterial and astringent
properties. This makes it
ideal for treating acne,
Dr. Tanzi says. And both oils
are anti-inflammatory and
soothing, so you can use them
in conjunction with antiacne
medications that tend to
cause irritation.
[B]
For your face

This is a case where one oil
wont do it alla blend will
work much better to balance
your complexion. Again, just
make sure the blend doesnt
include pore-clogging mineral oils. Instead, opt for natural plant oils, like essential
oils or oils from seeds, which
are the lightest and most
potent. Formulas designed
for your face have oils with
a smaller molecular structure, allowing them to sink in
quickly, says Lisa Price, the
founder of the natural beauty
line Carols Daughter. Apply
your facial oil to clean skin,
then follow with your other

products, including sunscreen. And keep in mind
that a little bit goes a long
way. One or two drops
is usually enough to cover
your whole face.
If your skin
is sensitive
OUR PICK: Rene Rouleau Pro
Remedy Oil [A], with evening
primrose oil and cranberry oil.
HOW IT WORKS: When
skin doesnt have a good lipid
layer as a barrier to outside
elements, it can get irritated
[A]
Rene Rouleau
Pro Remedy Oil
($73, renee
rouleau.com).
The Body Shop
Oils of Life
Intensely
Revitalising
Facial Oil
($39, thebody
shop-usa.com).
Jouer Daily
Clarifying
Treatment Oil
($48, jouer
cosmetics.com).
[C]
#1 PRESCRIBED
RETINOID-FREE
BRANDED ACNE
PRODUCT
ACZONE
Important Safety Information

Tell your doctor about all of your medical conditions, including if you have; glucose-6-phosphate dehydrogenase deficiency (G6PD) or
higher than normal levels of methemoglobin in your blood (methemoglobinemia).
Talk to your doctor about any medications youre using including topical benzoyl peroxide (BPO). Use of BPO with ACZONE Gel may
cause your skin or facial hair to temporarily turn yellow or orange at the site of application.
ACZONE Gel, 5% may cause serious side effects, including:
a decrease of oxygen in your blood caused by a certain type of abnormal red blood cell (methemoglobinemia). If your lips, nail beds or
the inside of your mouth turns grey or blue, stop using ACZONE Gel 5% and get medical help right away.
a breakdown of red blood cells (hemolytic anemia) for some people with G6PD deficiency using ACZONE Gel 5%. If you get any of
the following signs and symptoms such as back pain, breathlessness, tiredness/weakness, dark-brown urine, fever, and yellow or pale
skin, stop using ACZONE Gel 5% and call your doctor right away.
The most common side effects of ACZONE Gel are dryness, redness, oiliness, and peeling of the skin being treated.
You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call 1-800-FDA-1088.
Please see Brief Summary of full Product Information on the adjacent page.
Before
After 12 Weeks
PRESCRIPTION TREATMENT.
PROVEN RESULTS.
aczone.com
Individual results may vary.
Studied in males and females 12 and older.

Illustration of clearing
References: 1. IMS Health, Inc. Vector One : National (VONA).
Plymouth Meeting, PA: IMS Health, Inc.; Total prescriptions filled for
non-retinoid acne treatments between February 2014January 2015.
2. ACZONE Prescribing Information.
2015 Allergan, Inc. marks owned by Allergan, Inc. APC42FJ15
With most commercial prescription plans*

you could pay no more than $10.
Get your coupon and learn more at aczone.com.
*Limitations apply. Not valid for federal or state healthcare programs (eg, Medicare, Medicaid).
ACZONE (dapsone) Gel 5%

BRIEF SUMMARYPLEASE SEE THE ACZONE
PACKAGE INSERT FOR FULL PRESCRIBING
INFORMATION.
INDICATIONS AND USAGE
ACZONE Gel, 5%, is indicated for the topical treatment
of acne vulgaris.
DOSAGE AND ADMINISTRATION
For topical use only. Not for oral, ophthalmic, or
intravaginal use. After the skin is gently washed and
patted dry, apply approximately a pea-sized amount of
ACZONE Gel, 5%, in a thin layer to the acne affected
areas twice daily. Rub in ACZONE Gel, 5%, gently and
completely. ACZONE Gel, 5%, is gritty with visible drug
substance particles. Wash hands after application of
ACZONE Gel, 5%. If there is no improvement after
12 weeks, treatment with ACZONE Gel, 5%, should
be reassessed.
CONTRAINDICATIONS
None.
WARNINGS AND PRECAUTIONS
Methemoglobinemia
Cases of methemoglobinemia, with resultant
hospitalization, have been reported postmarketing in
association with ACZONE Gel, 5% treatment. Patients
with glucose6phosphate dehydrogenase deficiency or
congenital or idiopathic methemoglobinemia are more
susceptible to druginduced methemoglobinemia. Avoid
use of ACZONE Gel, 5% in those patients with congenital
or idiopathic methemoglobinemia.
Signs and symptoms of methemoglobinemia may be
delayed some hours after exposure. Initial signs and
symptoms of methemoglobinemia are characterized
by a slate grey cyanosis seen in, e.g., buccal mucous
membranes, lips and nail beds. Advise patients to
discontinue ACZONE Gel, 5% and seek immediate
medical attention in the event of cyanosis.
Dapsone can cause elevated methemoglobin levels
particularly in conjunction with methemoglobin
inducing agents.
Hematological Effects
Oral dapsone treatment has produced dose-related
hemolysis and hemolytic anemia. Individuals with
glucose-6-phosphate dehydrogenase (G6PD) deficiency
are more prone to hemolysis with the use of certain drugs.
G6PD deficiency is most prevalent in populations of
African, South Asian, Middle Eastern and Mediterranean
ancestry.
Some subjects with G6PD deficiency using ACZONE Gel
developed laboratory changes suggestive of hemolysis.
There was no evidence of clinically relevant hemolysis or
anemia in patients treated with ACZONE Gel, 5%,
including patients who were G6PD deficient.
Discontinue ACZONE Gel, 5%, if signs and symptoms
suggestive of hemolytic anemia occur. Avoid use of
ACZONE Gel, 5% in patients who are taking oral dapsone
or antimalarial medications because of the potential for
hemolytic reactions. Combination of ACZONE Gel, 5%,
with trimethoprim/sulfamethoxazole (TMP/SMX) may
increase the likelihood of hemolysis in patients with
G6PD deficiency.
Peripheral Neuropathy
Peripheral neuropathy (motor loss and muscle weakness)
has been reported with oral dapsone treatment. No events
of peripheral neuropathy were observed in clinical trials
with topical ACZONE Gel, 5% treatment.
Skin
Skin reactions (toxic epidermal necrolysis, erythema
multiforme, morbilliform and scarlatiniform reactions,
bullous and exfoliative dermatitis, erythema nodosum, and
urticaria) have been reported with oral dapsone treatment.
These types of skin reactions were not observed in clinical
trials with topical ACZONE Gel, 5% treatment.
ADVERSE REACTIONS
Clinical Studies Experience
Because clinical trials are conducted under varying
conditions, adverse reaction rates observed in the clinical
trials of a drug cannot be directly compared to rates in the
clinical trials of another drug and may not reflect the rates
observed in practice.
Serious adverse reactions reported in patients treated with
ACZONE Gel, 5%, during clinical trials included but were
not limited to the following:
Nervous system/Psychiatric Suicide attempt, tonic

clonic movements.
Gastrointestinal Abdominal pain, severe vomiting,
pancreatitis.
Other Severe pharyngitis.
In the clinical trials, a total of 12 out of 4032 patients
were reported to have depression (3 of 1660 treated with
vehicle and 9 of 2372 treated with ACZONE Gel, 5%).
Psychosis was reported in 2 of 2372 patients treated
with ACZONE Gel, 5%, and in 0 of 1660 patients
treated with vehicle.
Combined contact sensitization/irritation studies with
ACZONE Gel, 5%, in 253 healthy subjects resulted in at
least 3 subjects with moderate erythema. ACZONE Gel,
5%, did not induce phototoxicity or photoallergy in human
dermal safety studies.
ACZONE Gel, 5%, was evaluated for 12 weeks in four
controlled studies for local cutaneous events in 1819
patients. The most common events reported from these
studies include oiliness/peeling, dryness, and erythema.
One patient treated with ACZONE Gel in the clinical
trials had facial swelling which led to discontinuation
of medication.
In addition, 486 patients were evaluated in a 12 month
safety study. The adverse event profile in this study
was consistent with that observed in the vehiclecontrolled studies.
Experience with Oral Use of Dapsone
Although not observed in the clinical trials with ACZONE
Gel (topical dapsone) serious adverse reactions have been
reported with oral use of dapsone, including
agranulocytosis, hemolytic anemia, peripheral neuropathy
(motor loss and muscle weakness), and skin reactions
(toxic epidermal necrolysis, erythema multiforme,
morbilliform and scarlatiniform reactions, bullous and
exfoliative dermatitis, erythema nodosum, and urticaria).
Postmarketing Experience
The following adverse reactions have been identified
during post-approval use of ACZONE Gel, 5%. Because
these reactions are reported voluntarily from a population
of uncertain size, it is not always possible to reliably
estimate their frequency or establish a causal relationship
to drug exposure.
Methemoglobinemia has been identified during
postmarketing use of ACZONE Gel, 5%.
DRUG INTERACTIONS
Trimethoprim-Sulfamethoxazole
A drug-drug interaction study evaluated the effect of the
use of ACZONE Gel, 5%, in combination with double
strength (160 mg/800 mg) trimethoprim-sulfamethoxazole
(TMP/SMX). During co-administration, systemic levels of
TMP and SMX were essentially unchanged. However,
levels of dapsone and its metabolites increased in the
presence of TMP/SMX. Systemic exposure (AUC0-12)
of dapsone and N-acetyl-dapsone (NAD) were increased
by about 40% and 20% respectively in the presence of
TMP/SMX. Notably, systemic exposure (AUC0-12) of dapsone
hydroxylamine (DHA) was more than doubled in the
presence of TMP/SMX. Exposure from the proposed topical
dose is about 1% of that from the 100 mg oral dose, even
when co-administered with TMP/SMX.
Topical Benzoyl Peroxide
Topical application of ACZONE Gel followed by benzoyl
peroxide in subjects with acne vulgaris resulted in a
temporary local yellow or orange discoloration of the
skin and facial hair (reported by 7 out of 95 subjects in
a clinical study) with resolution in 4 to 57 days.
Drug Interactions with Oral Dapsone
Certain concomitant medications (such as rifampin,
anticonvulsants, St. Johns wort) may increase the
formation of dapsone hydroxylamine, a metabolite of
dapsone associated with hemolysis. With oral dapsone
treatment, folic acid antagonists such as pyrimethamine
have been noted to possibly increase the likelihood of
hematologic reactions.
Concomitant Use with Drugs that Induce
Methemoglobinemia
Concomitant use of ACZONE with drugs that induce
methemoglobinemia such as sulfonamides,
acetaminophen, acetanilide, aniline dyes, benzocaine,
chloroquine, dapsone, naphthalene, nitrates and nitrites,
nitrofurantoin, nitroglycerin, nitroprusside, pamaquine,
paraaminosalicylic acid, phenacetin, phenobarbital,

phenytoin, primaquine, and quinine may increase the
risk for developing methemoglobinemia.
USE IN SPECIFIC POPULATIONS
Pregnancy
Teratogenic Effects: Pregnancy Category C
There are no adequate and well controlled studies in
pregnant women. Dapsone has been shown to have an
embryocidal effect in rats and rabbits when administered
orally in doses of 75 mg/kg/day and 150 mg/kg/day
(approximately 800 and 500 times the systemic exposure
observed in human females as a result of use of the
maximum recommended topical dose, based on AUC
comparisons), respectively. These effects were probably
secondary to maternal toxicity. ACZONE Gel, 5%, should
be used during pregnancy only if the potential benefit
justifies the potential risk to the fetus.
Nursing Mothers
Although systemic absorption of dapsone following topical
application of ACZONE Gel, 5%, is minimal relative to
oral dapsone administration, it is known that dapsone is
excreted in human milk. Because of the potential for oral
dapsone to cause adverse reactions in nursing infants, a
decision should be made whether to discontinue nursing
or to discontinue ACZONE Gel, 5%, taking into account
the importance of the drug to the mother.
Pediatric Use
Safety and efficacy was evaluated in 1169 children aged
12-17 years old treated with ACZONE Gel, 5%, in the
clinical studies. The adverse event rate for ACZONE Gel,
5%, was similar to the vehicle control group. Safety and
efficacy was not studied in pediatric patients less than
12 years of age, therefore ACZONE Gel, 5%, is not
recommended for use in this age group.
Geriatric Use
Clinical studies of ACZONE Gel, 5%, did not include
sufficient number of patients aged 65 and over to
determine whether they respond differently from
younger patients.
G6PD Deficiency
ACZONE Gel, 5% and vehicle were evaluated in a
randomized, double-blind, cross-over design clinical study
of 64 patients with G6PD deficiency and acne vulgaris.
Subjects were Black (88%), Asian (6%), Hispanic (2%) or
of other racial origin (5%). Blood samples were taken at
Baseline, Week 2, and Week 12 during both vehicle and
ACZONE Gel, 5% treatment periods. There were 56 out
of 64 subjects who had a Week 2 blood draw and applied
at least 50% of treatment applications. ACZONE Gel was
associated with a 0.32 g/dL drop in hemoglobin after two
weeks of treatment, but hemoglobin levels generally
returned to baseline levels at Week 12.
There were no changes from baseline in haptoglobin or
lactate dehydrogenase during ACZONE or vehicle
treatment at either the 2-week or 12-week time point.
The proportion of subjects who experienced decreases in
hemoglobin 1 g/dL was similar between ACZONE Gel,
5% and vehicle treatment (8 of 58 subjects had such
decreases during ACZONE treatment compared to 7 of
56 subjects during vehicle treatment among subjects with
at least one on-treatment hemoglobin assessment).
Subgroups based on gender, race, or G6PD enzyme
activity did not display any differences in laboratory results
from the overall study group. There was no evidence of
clinically significant hemolytic anemia in this study. Some
of these subjects developed laboratory changes
suggestive of mild hemolysis.
Rx ONLY
2015 Allergan, Inc.
Irvine, CA 92612, U.S.A.
marks owned by Allergan, Inc.
Patented. See www.allergan.com/products/patent_notices
Based on 72716US11
APC47JM15
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For your hair

The idea of more shine and less
frizztwo major benefits of a hair
oilsounds great, but know this:
Pure oils are highly concentrated,
so they arent practical for everyday
use, says stylist Kattia Solano, the
founder of Butterfly Studio Salon
in New York City. (Save them for
a weekly preshampoo deep treatment.) A blend of oils is absorbed
into hair more easily and wont
weigh it down, says Mara Roszak,
a celeb hairstylist for LOral Paris.
Think of it as a multitasker designed
for your texture and styling needs.
HOW IT WORKS: Coloring and

heat processing leave gaps in your
hairs cuticle layer. Babassu oil
and keratin restore the essential
fatty acids and proteins needed
to fill those holes, while cactus
extract shields hair from additional
hot-tool trauma. Thats why its
important to apply this before you
blow-dry, curl, or flatiron to ensure
that strands are silky, not scorched.
If your hair is fine
OUR PICK: Macadamia Professional

Weightless Moisture Dry Oil Micro
Mist [C], which contains macadamia
If your hair is
oil
and argan oil.
thick and curly
HOW IT WORKS: Lightweight
macadamia and argan oils soak
OUR PICK: LOral Paris Total
right into your hair because they
Repair 5 Extraordinary Oil
have a small molecular structure,
Dry-to-Coarse Hair [A], a blend
Price says. Plus they offer a touch
of coconut oil and soybean oil.
of sheen without sabotaging your
HOW IT WORKS: I love coconut
oil for curls; it acts as a deep condi- volumizing efforts. Still, youll want
tioner and can penetrate the shaft to avoid your roots. Holding the
to help keep hair strong and healthy, bottle at about an arms length,
spritz a fine mist on damp hair
Solano says. A styling serum with
from midshaft to ends. Then blowthe conditioning oil protects curls
dry or air-dry as usual. Voil, silky
from humidity and prevents frizz.
and shiny.
Apply it to wet hair before styling or
as a midday boost if your curls
become unruly.
When someone in my
family needs fast, safe
and effective relief from
muscle aches and pains,
I count on Tiger Balm.
With its time-proven
blend of herbal
ingredients, its a pill-free
solution to pain I can
always depend on.
[C]
If your hair is
overprocessed
[B]
OUR PICK: LAnza Keratin

Healing Oil Hair Treatment
[B] with babassu kernel oil,
keratin, and cactus extracts.
LOral Paris To
Repair 5 Extraor
Oil Dry-to-Coa
Hair ($7, drugst
LAnza Keratin Healing
Oil Hair Treatm
($30, lanza.com
Macadamia
Professional
Weightless
Moisture Dry
Oil Micro Mist
($32, ulta.com)
[A]
Available at Walgreens
and select retailers.
Visit tigerbalm.com
for the retailer nearest you.
look g
great
beauty guru
3 questions
for hairstylist
John D.
The celeb stylist

for Tresemm
has opinions
on taming gym
hair, getting
a gorgeous cut,
and perfecting
the DIY blowout.
Whats the best way to

make sure I get the cut I want?
Its always so hit or miss.
Mackenzie, 23, Vero Beach, Florida
Why does my atMohawk center braid

home blowout always
pulled into a ponytail.
look so amateurish?
A few easy ones to
Angela, 42, North
Stamford, Connecticut
try: Divide your hair
into two pigtail braids,
Women tend to rush
then tie them together through the process,
at the nape of your
which leaves hair more
neck, or weave your
likely to appear frizzy
hair into a low braid
and fall flat. Stylists
and wrap it into a tight
dont skip the prep
bun. Smooth a little bit work. For pro results,
of gel on braids to help
spray damp strands
control flyaways and
with a leave-in conkeep shorter layers
ditioner, then comb
from poking out.
to evenly distribute
the formula. This

hydrates hair, ensuring a smooth blowout.
Next, use your fingers
to work a dollop of
mousse into your
roots to give them
a lift. Then youre
ready to start blowdrying. Taking that
extra time to prep also
protects the hair from
heat, making it look
nicer now and healthier in the long run.
Jeremy Sailing/Engine NY (John D.). Courtesy of manufacturers (products)
discussingand
When youre trying
ultimately creating
to describe a hairyour desired style.
style, some words
can get lost in transI put my hair in a
lation. For example,
topknot or a ponytail
volume could mean
for working out, but
anything from a little
I worry that its doing
more lift in the crown
damage. Any easy
to full-on pageant
alternatives?
Jessica, 39, Brooklyn
hair. Bring in a few
inspiration pictures
Braids! They diffuse
to avoid any confusion. tension so its not
Your stylist may not
concentrated in one
be able to give you
spot, unlike a tight
the exact lookif
pony, which causes
the model in the
breakage wherever
photo has 10 times
you put the hair tie.
the amount of hair
Check out the braided
that you do, for
styles that the U.S.
example. But startwomens soccer team
ing on the same page
wore last summer;
is key when youre
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e
r
g
URES
T
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E
V
D
A
OUTDOOR
E PA R K
H
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I
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L
A WA
look great
the lineup
Lip-color
spectrum
How much power do you

want in your power red? On
one end of the scale, youve
got sheer formulas that are
so hydrating, so juicy, so easy
to use. Reach for these lighter
textures when your lips need
a little extra hydration or you
want to make them look fuller,
says Marcus Monson, a celebrity
makeup artist for Guerlain.
As you introduce deeper color,
youre swapping moisture for
staying power. Formulas with
more pigment will last longer
and stay brighter, Monson says.
Well make cherry-picking your
next red lipstick even easier:
Just choose from the range of
nishes here.
SCAN TO SHOP!
DOWNLOAD THE FREE
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AND SCAN THE PAGE.
By KELSEY CASTAON
4
1 BALM-LIKE
Guerlain KissKiss Roselip
Hydrating & Plumping Tinted
Lip Balm in Crazy Bouquet
($37, bloomingdales.com).
2 SEMI-SHEER
Pacifica Devocean Lipstick
in Firebird ($14, target.com).
3 HIGH SHINE
Cl de Peau Enriched
Lip Luminizer in Iced Cherry
($60, cledepeaubeaute.com).
5
Styling by Sarah Guido-Laakso/Halley Resources
4 SATINY
Clarins Lipstick in Joli Rouge
($27, clarins.com).
5 VELVETY MATTE
Laura Geller Iconic Baked
Sculpting Lipstick in Big Apple
Red ($21, ulta.com).
6 MATTE
Dolce & Gabbana Dolce
Matte Lipstick in Dolce Fire
($37, saks.com).
look great
Cheryl overshares
Warning:
This is about
my vajayjay
Shape Executive
Beauty Director
Cheryl Kramer Kaye
Colgate Maximum
Strength Sensitive
Whitening
Toothpaste ($4,
drugstores).
DenTek Sensitive
Extra-Gentle
Floss Picks ($3,
drugstores).
Schick Hydro Silk
TrimStyle ($14,
target.com).
Insiders
(tooth)
picks
This question pops into my

head the moment I get out of
bed, on my way to work, after
my second cup of coffee, after
lunch, and so on throughout
the day and evening. Ive asked
all my loved ones if they think
I suffer from simple chronic
halitosis. Their diagnosis: simple
chronic dental neurosis. I know
that the problem is more likely
in my head than in my mouth,
but I still stick to my four-timesa-day brushing routine (after
breakfast, after lunch, when I get
home, and right before bed), and
I cant go a day without my secret
weapon: DenTek Floss Picks,
which do triple duty as floss, pick,
and tongue scraper in one. And
if were ever hanging out and you
notice that I have bad breath,
please, please tell me. I wont be
offended; Ill be vindicated!
More wrinkles!
About 10 years ago, I learned
that ridges on your nails are
like wrinkles on your face: lines
that can occur with age. I made
a mental note of this and filed
it under things that happen
to old people. At the time, my
nails were smooth and strong,
so much so that I had to cut them
every two weeks or they would
turn into talons. Now? The nails
on my ring fingers look like accordions, and they tear and snag as
soon as theyre longer than my
fingertips. I took the opportunity
to consult the on-set manicurist
at a photo shoot (I love that whining about my beauty problems is
considered work), who promptly
painted my nails with Essie Ridge
Filling Base Coat ($9, essie.com).
It changed everything. Instantly,
they had a perfectly smooth surface with just a hint of tint. Hands
down, this is the best wrinkle fix
for my fingertips.
Photographs by CLAIRE BENOIST
Styling by Sarah Guido-Laakso/Halley Resources. Top: Arthur Belebeau
Actually, its about my pubes

if that makes this story less
TMI, though somehow I
doubt it. Anyway, it was right
around the time of my eighth
wedding anniversary and
I was road-testing the Schick
Hydro Silk TrimStyle, a
combination hydrating razor
and bikini trimmer. In the
moment, I had a brilliant
idea: Wouldnt it be a sweet
gesture to shave a heart
shape just like in the Schick
commercial? And I have to
say, in the steamy haze of the
shower, I thought it looked
pretty good. But when
I stepped out and faced the
mirror, I gasped: Thats no
heart, thats . . . an amoeba?
My design was a disaster,
but the trouble wasnt the
trimmer. Thanks to my twin
pregnancy and C-section
scar (totally worth it, kids!),
you need a GPS app for my
nether region: After you pass
the belly pooch, youll get
to a speed bump. Go over it
slowly, head south, and soon
youll arrive at your destination. So while a heart
was a no-go on this tricky
terrain, I was able to
salvage the situation
with a simple strip.
As for preserving my
dignity, this tool denitely did me a solid.
Do I have
bad breath?
Strike Back with
ZECUITY delivers medicine over a 4-hour

period through the skin and into the
bloodstream
In a clinical study, at 2 hours following
application, signicantly more patients using
ZECUITY vs a non-medicated patch reported,
respectively
No headache pain (18% vs 9%)
No nausea (84% vs 63%)
No sensitivity to sound (55% vs 39%)
No sensitivity to light (51% vs 36%)
Headache pain relief (53% vs 29%)
Our Migraine Support SolutionsSM program
provides assistance with ZECUITY and a
special offer that could save you money on
your prescriptions
ZECUITY is a prescription medicine used for the

acute treatment of migraine headaches with or
without aura in adults. ZECUITY comes in an
iontophoretic transdermal system (TDS) to deliver
the medicine sumatriptan through your skin.
ZECUITY is used for people who have been told by
a healthcare provider that they have migraine
headaches. ZECUITY is not used to prevent or decrease
the number of migraine headaches you have.
IMPORTANT SAFETY INFORMATION

ZECUITY can cause serious side effects, including heart
attack and other heart problems, which may lead to
death. Stop using ZECUITY and get emergency medical
help right away if you have symptoms of a heart attack.
ZECUITY is not for people with risk factors for heart
disease unless a heart exam is done and shows no problem.
Do not use ZECUITY if you have:
heart problems or a history of heart problems; had a
stroke, transient ischemic attacks (TIAs), or problems
with your blood circulation; narrowing of blood vessels
to your legs, arms, stomach, or kidney
2015 Teva Pharmaceuticals USA, Inc. All rights reserved. ZEC-40268 April 2015
ZECUITY
(sumatriptan iontophoretic
transdermal system)
uncontrolled high blood pressure

hemiplegic migraines or basilar migraines; taken
any triptan, ergot, or ergot-type medicines in the last
24 hours. Ask your doctor if you are not sure.
severe liver problems; or an allergy to sumatriptan,
the medicine in ZECUITY, or any of the components
in ZECUITY.
ZECUITY may cause other serious side effects including:
injury during a Magnetic Resonance Imaging (MRI).
ZECUITY contains metal parts and must be removed
before an MRI.
allergic contact dermatitisa serious skin reaction
where ZECUITY is applied.
changes in color or sensation in your ngers and toes
stomach and intestinal problems
problems with blood circulation to your legs and feet
medication overuse headaches
serotonin syndromea rare but serious problem
that can happen in people using ZECUITY, especially
when used with anti-depressant medicines called
SSRIs or SNRIs.
increases in blood pressure
serious allergic reactions. Get medical help right

away if you have any of these symptoms: swelling of
your face, lips, mouth, or tongue; trouble breathing;
wheezing; severe itching; skin rash, redness, or
swelling; dizziness or fainting; fast heartbeat or
pounding in your chest; or sweating.
seizures.
The most common side effects of ZECUITY
include pain, tingling, itching, warmth, discomfort
or a change in the skin color at the application site
of ZECUITY.
Ask your doctor if ZECUITY may be right for you.
You are encouraged to report negative side effects
of prescription drugs to the FDA. Visit www.fda.gov/
medwatch, or call 1-800-FDA-1088.
Please read the Important Information for ZECUITY
on the next page.
Ask your doctor or

visit zecuity.com
for more
information.
IMPORTANT INFORMATION FOR

ZECUITY (zeh-CUE-eh-tee)
(sumatriptan iontophoretic transdermal system)
for topical use
Read the Patient Information and Instructions for Use that come with ZECUITY
before you start using it and each time you get a rell. There may be new information. This summary does not take the place of talking with your healthcare provider
about your medical condition or your treatment.
What is the most important information I should know about ZECUITY?
ZECUITY can cause serious side effects, including:
Heart attack and other heart problems. Heart problems may lead to death.
Stop using ZECUITY and get emergency medical help right away if you have any
of the following symptoms of a heart attack:
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ZECUITY is a prescription medicine used for the acute treatment of migraine headaches with or without aura in adults. ZECUITY comes in an iontophoretic transdermal system (TDS) that uses a mild electrical current to deliver the medicine
sumatriptan through your skin.
ZECUITY is used for people who have been told by a healthcare provider that they
have migraine headaches.
ZECUITY is not used to prevent or decrease the number of migraine headaches you have.
It is not known if ZECUITY is safe and effective in children under 18 years of age.
Who should not use ZECUITY?
Do not use ZECUITY if you have:
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look great
Why bad skin days happen

Skin can be supremely
temperamentalthe smallest environmental shift or
irritant may turn your once
clear complexion red, dry,
dull, or spotted with breakouts. Frustrating, yes, but
theres good reason for
it. Think about skins job,
Dr. Gross says. Its your barrier between the inside of
your body and the outside
world, and as such, it plays
an important role in your
immune system. Below the
surface, skin is closely linked
to your nervous and circulatory systems and contains
large networks of nerve
endings and blood vessels, and its chock-full

of receptors for various
hormones. Those characteristics make your
complexion sensitive to
fluctuations both inside
and outside your body.
When skin comes
into contact with something it senses might be
a threatpotentially
even the minerals in
some tap waterit
treats it as if it were an
assault on the body.
It overreacts, taking
a better safe than
sorry approach. The
by-products of this
overreaction: pimples,
dryness, dullness, and
redness. So how do you
root out these hidden
triggers? Start with the
biggest culprits below.
Whats behind
your bad-skin
days You know the
obvious triggers.
But beyond stress
and hormones, its
the little culprits
that arent on your
radar that can
really wreak havoc.
By BETH JANES
Your hair
Women dont realize
how much not washing
your hair can affect your
skin, Dr. Gross says.
Even if your hair doesnt
look greasy, a microscopic
avalanche of oil can advance
from your scalp, not just at
the hairline but down the
forehead and cheeks, too.
The fix is easy: Shampoo
more often. Let the lather
sit on your scalp for a few
minutes to break down oils,
then scrub with your fingers. Regular shampooing,
especially at night, can also
save your skin from breakouts caused by hair products. They can contain thick,
sticky ingredients that easily
clog pores, Dr. Gross says.
Residue can migrate to skin
directly from strands, but it
can also build up on your pillowcase and be pressed into
your face all night. If a p.m.
shower isnt your thing, tie
Photograph by ARTHUR BELEBEAU
Hair by Miok/Judy Casey, Inc., for Oribe Hair Care; makeup by Brian Duprey/Judy Casey, Inc., for Nars; manicure by Sandra Hopp/Jump Management for Dior Le Vernis. Ring by Grace Barretti
If your complexion is suddenly

greasy and broken out, red
and blotchy, or dry and flaky,
there are, of course, the
usual suspects to blame: your
period (high androgen levels
can cause pimples), stress
(anxiety stokes inflammation
in the skin, spurring acne), or
a night of not enough zzzs
(which ups stress and interrupts skin repair). But beyond
those, there are more mysterious things that can lead your
skin to rebel out of the blue,
things the pros look forand
now you will, too. For instance,
when his patients who travel
routinely returned complaining of skin issues, Dennis
Gross, M.D., a dermatologist
in New York City, began questioning whether the different
tap water could be at play.
Sure enough, he discovered
that what comes out of your
faucet can dictate the state
of your complexion (more
on that later). Skin is very
reactive, Dr. Gross says, adding that small changes can
cause big problems precisely
because theyre rarely identified and dealt with. Heres
what you need to know.
Theres living. And theres loving life. Were here to help

with the second one. Our intriguing blends of herbs and
botanicals support energy, stamina, focus, and overall
,2015-2016 East West Tea Company, LLC
well-being. Cup after cup, day after day, life is good.
look great
skin smart
a scarf around your hair to block

the transfer to your pillow.
The water
Now, about that H2O. Whats
on tap at your house is unlikely
to cause a sudden skin freakout, because your skin is used
to itthough you may want to
invest in an activated carbon
filter for your bathroom faucet (Pur faucet filters, $27 and
up, pur.com) if you suspect an
ongoing sensitivity. The problem is more likely to stem from
the water in a place youre visiting. Hard water and well water
naturally contain excess calcium,
as well as metals like zinc, copper, and iron, which may be safe
to drink but are rough on skin.
Dullness, irritation, large pores,
and small red pimples can show
up immediately if you wash your
face with hard water, Dr. Gross
says. High calcium levels make it
difficult to fully rinse off cleanser,
and that residue can irritate
skin, causing it to be blotchy
and dry. Minerals in water can
also change the chemistry
of skins natural oil, making it
waxier and more likely to clog
pores. On top of that, the
metal particles themselves
are free radicals; that is, theyre
unstable molecules that can
trigger inflammation, Dr. Gross
explains. A good rule of thumb
when you travel: Pack premoistened cleansing cloths instead
of rinse-off cleansers.
Your skin care
Sometimes skin products
backfire. I see tons of patients
who wake up with red, irritated
faces because theyve used
a new cream or have layered
on too many products, says
Joshua Zeichner, M.D., the
director of cosmetic and clinical research in dermatology
at Mount Sinai Hospital in New
York City. Although your skin
could react to any new-to-you
ingredient as an irritant, heavily

perfumed creams are especially
common culprits; at least 100
fragrance ingredients are known
contact allergens, according to
a paper in the American Journal
of Clinical Dermatology.
But its the times when you
havent switched up your
skin care that those sudden
blotches can blindside you. First
thing to clue into: the dryness of
your skin. When skin is dry, substances penetrate it more easily,
so if you apply a product with
a harsh active ingredient, like an
exfoliating acid, you can cause
irritation, says Ted Lain, M.D.,
a dermatologist in Austin, Texas.
Antiaging products typically
contain more active ingredients than moisturizers and are
more likely to irritate your skin,
Dr. Lain says. To reduce irritation, skip acids and exfoliators
until your skin is back to normal
(which could be days or even all
winter), use a mild cleanser, and
apply extra moisturizer. Look
for one containing ceramides to
maintain the skins barrier function, Dr. Zeichner says.
You may also be especially
susceptible to irritation in the
days before your period, according to a review in the journal
Clinical and Experimental
Dermatology. Yep, womens
roller-coaster hormones can
spark more than killer zitsthey
can cause skin to react negatively to a usual beauty routine,
resulting in redness. Although
experts arent sure why, they
theorize that the drop in estrogen may affect the skins lipid
content, causing the barrier to
become more permeable.
(Research also suggests that
your skin may be driest during
your period, when hormone levels are low.) During this window,
use a moisturizer with ceramides
and avoid exfoliating acids and
scrubs that may further strip or
dry your skin.
BEAT
HORMONAL
BREAKOUTS
Preemptively
treating skin
with the right
products can
help you avoid
problems before
they begin, says
dermatologist
Audrey Kunin,
M.D. If youre
prone to breakouts right before
your period,
keep pores
clear by using
a cleanser with
salicylic acid,
followed with
a sulfur mask
midcycle.
How to stay in the clear

Following the recommended
simple strategies can guard
against bad skin days. But
there are additional habits that
will help tremendously. Make
nightly cleansing a priority;
dirt, oil, and makeup can clog
pores. As the season shifts to
colder, drier air, use a cool-mist
humidifier in your bedroom,
switch to a heavier moisturizer, and indulge in a hydrating
mask. Skin can only compensate so much for a harsh
environment, Dr. Zeichner
says. Apply a mask like Peter
Thomas Roth Blue Marine Algae
Intense Hydrating Mask ($52,
sephora.com) for 10 minutes
once or twice a week. A diet rich
in fruits, veggies, and whole
grains also supplies skin with
protective antioxidants; limiting refined carbs, alcohol, and
salt keeps it hydrated, bright,
and youthful. Be aware of your
caffeine intake, too. Initially,
the ingredient constricts blood
vessels, but theres a rebound
effect, and the burst of blood
flow can trigger redness,
Dr. Gross says. Finally, never
underestimate the power of
sleep. Its a time of renewal
and repair, says Audrey Kunin,
M.D., a dermatologist in Kansas
City, Missouri. A good rest lowers radiance-robbing stress
hormones, like cortisol, and
optimizes blood flow to your
skin, delivering nutrients and
clearing toxins. Its not enough
to simply log seven-plus hours
in bed. Sleep quality is at least
as important as quantity,
Dr. Kunin says. To improve it,
power down your smartphone
and laptop at least an hour
before bed. Your body mistakes
the screens glow for sunlight,
which throws off your circadian
rhythms and interferes with the
deep sleep that ensures youll
wake up to gorgeous skin day
after day.
SCAN TO SHOP!
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AND SCAN THE PAGE.
look great
express beauty
Master the 2 pm touch-up
These genius boosters for skin, hair, makeup,

and nails bring your sexy back like that.
By KELSEY CASTAON
2
30
20
MINUTES
SECONDS
Bring lashes
to life
Swipe on
Urban Decay
Mascara
Resurrection
($16, urbandecay
.com) to soften
your a.m. mascara so you can
reapply a fresh
coat without
clumps.
Wipe off
the grime
Like hand sanitizer

for your body but
without the drying
alcohol, soothing
Yuni No-Rinse
Body Cleansing
Foam ($19, yuni
beauty.com)
gently cleans
away sweat and
odorno rinsing
requiredwhen
theres no time for
a postgym shower.
SECONDS
Sponge
away shine
Blotterazzi by
Beautyblender
($20, sephora
.com) is the first
reusable blotter.
Dab it on your
T-zone or any
other slick area
to degrease,
then pop it back
into its mirrored
compact.
40
SECONDS
Reboot
your do
Hair deodorizer,
shampoo, and
volumizer in one,
Marc Anthony
True Professional
2nd Day Clear
Dry Shampoo ($8,
riteaid.com) goes
on clear, letting
you blast your
oily or limp roots
with no chalky
consequences.
SECONDS
Spritz on
moisture
A single spray of
SK-II Mid-day
Essence ($80,
sk-ii.com) and
youre freshfaced. Its amino
acids and vitamins
help lock in
extra hydration
and re-amp
the radiance of
your makeup.
15
SECONDS
Fight
flyaways
Whip out a
Nunzio Saviano
Anti-Frizz Sheet
($18 for a 12-pack,
nunziosaviano
.com) from your
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Stand Up To Cancer is a program of the Entertainment Industry Foundation (EIF), a 501(c)(3) charitable organization. Photo by Nigel Parry.
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IN SEVEN MOVES
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get fit
work out smarter
are so many variables at play,

says Yuri Feito, Ph.D., an assistant professor of exercise
science at Kennesaw State
University. Still, the latest
research hints at how much and
what types of exercise seem
to be more effective for specific benefits. Use this guide to
tweak your routine and reach
the goal youve set.
Your goal:
lose weight
You need:
HIIT 3x week+
strength training
1x week
or carbs, but recoveries are

fueled by fat. (Another reason
not to skimp on recovery time,
Feito says.)
If youre a newbie, aim for
a work-to-rest ratio of one to
two or three to start, or 30 seconds on and 60 to 90 seconds
off. Once you feel yourself
recovering sooner, move to a
one-to-one ratio, which delivers an overall higher-intensity
workout and so a bigger burn.
(Try 60 seconds; its a good
upper time limit for intervals,
Gibala says.) Run, cycle, or do
something else; the undulating pattern matters more than
the activity youre doing.
Spend one weekly HIIT workout doing body-weight moves
(push-ups, squats, burpees)
to build some muscle as well,
People
think
intervals
have to be
a sprint-tosave-yourlife pace,
but thats
not true,
Gibala
says;
a good
heartpounding
eort will
do ne.
Your goal:
look more toned
You need:
strength training
2x week + cardio
or HIIT 2x week
Strength training can change
your shape even if you havent
lost an ounce (or arent looking to). And living in the weight
room doesnt necessarily
translate to better results.
People who did a twice-weekly
Hair and makeup by Mary Guthrie/ABTP.com
Research has shown that two

different cardio sessions that
burn the same number of calories can have radically dissimilar
impacts on the reduction of
body fat. So if youre trying to
drop pounds, high-intensity
interval training (HIIT) will trim
more flab than steady cardio
and save you time.
By alternating short periods
of working your butt off and
an easy pace, you could log
a 20-minute workout and net
roughly the same burn as a
30- to 45-minute one, says HIIT
guru Martin Gibala, Ph.D., a professor of exercise science at
McMaster University.
How? You get a boost in
calorie burn not only during the
intervals but also in the recoveries, because your body uses
extra energy to return to normal,
Gibala says. Plus you earn a nice
10 percent bonus afterburn.
Intervals are especially good
at obliterating fat. A study at
the University of Lethbridge in
Canada showed that women
dropped 8 percent of their body
fat and shrunk their waists by
3.5 percent in six weeks doing
sprintervals three times a week.
Thats because during an interval,
you run on fast-acting glycogen,
says Pete McCall, an

exercise physiologist in
San Diego. According
to a study in the Journal
of Applied Physiology,
exercisers who did cardio and strength training lost more fat and
inches than those who
did only cardio. The
reason: Resistance
training protects and
builds lean muscle,
which is your bodys
calorie-burning furnace, says John Porcari,
Ph.D., a professor of
exercise science at the
University of Wisconsin
La Crosse. Without it,
when you drop pounds,
you may lose fat and
muscle.
Add another day of
weight training (two
resistance workouts
a week is the minimum for building lean,
calorie-burning muscle,
Porcari says), making sure you hit all the
major muscle groups
and use weights heavy
enough so that youre spent
by the last rep in each set. On
alternate days, go for a walk,
take a bike ride, or play tennis.
Do something active, Feito
says. The key to weight loss is
consistency.
GET WITH HIIT

Any way you slice
them, intervals
will help you lose
pounds and fat
faster than
steady-state
sessions.
Plant power
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get fit
work out smarter
total-body strength routine

netted three pounds of lean
muscle after 10 weeks, the
same amount as those who hit
the gym three times a week,
a study in The Physician and
Sportsmedicine found.
Four times is when your
sessions start working against
you, says study author Wayne
Westcott, Ph.D., a professor
of exercise science at Quincy
College. The 72-hour recovery
seems to be the best time frame
for maximizing muscle development, he says, meaning that
if you maxed out a muscle on
Monday, wait until Thursday
to train it hard again. Strength
training triggers microscopic
tears in muscle cells, which,
when repaired days afterward,
make muscles stronger, so you
dont want to shortchange the
recovery process.
Each strength session, do
eight to 10 different moves to
target the major muscle groups
(shoulders, chest, back, arms,
abs, and legs). Andsurprise!
start with one set of 12 to 15
reps of each. Yep, only one.
Studies suggest that just one
set delivers maximum muscle
gains in beginners.
But as you get stronger,
add sets and mix it up: In one
workout, do higher reps (12 to
15 per set) with lighter weights;
the next session, do eight to
10 reps per set with moderate
weights; and the next session,
lift heavier weights for three to
five reps. A six-month study in
Medicine & Science in Sports &
Exercise found that women who
followed this style of training
got significantly strongerand
leanerthan those who stuck
with the same sets and reps.
Dont be afraid to lift heavy.
You need heavy loads to elicit
the muscle changes that deliver
definition and build strength,
which is the reason you also
need to increase your weight as
you get stronger, usually after

four to six weeks, says Brad
Schoenfeld, Ph.D., an assistant
professor of health sciences
at Lehman College.
Also, cardio is key for burning
the fat that hides muscles. Mix
up your routine by adding intervals and moderate workouts.
Just be sure to give yourself at
least 48 hours of rest between
strength and HIIT workouts,
because the latter taxes muscles too, Westcott says.
Your goal:
stay healthy
You need:
cardio 2x week +
strength training 1x
week + more moving
If your focus is to stay out of the
doctors office and in decent
shape, loads of research shows
that following the government guidelinesa minimum
of 150 minutes of moderate or
75 minutes of vigorous activity a weekcan help you by
reducing your risk of high blood
pressure, high cholesterol, heart
MORE
REASONS
TO HIIT IT
Unlike moderate
exercise, HIIT
recruits type 1
and 2 muscle
fibers, which
builds better
musclemuscle
that burns more
calories 24/7,
says John Porcari,
Ph.D., an exercise science
professor. And
intervals ensure
that you never
get too good at
an exercise. If all
you do is run at
a 10-minutemile pace, your
body quickly
becomes efficient, so instead
of 100 calories
a mile, you
might burn only
85, says exercise
physiologist
Pete McCall.
PERSONALIZED
TRAINING
Divvy up your
weekly exercise
minutes in any
way that works for
you, Feito says.
disease, diabetes, depression,

and other health problems.
Do a few higher-intensity
intervals, too, which make your
heart stronger, your muscles
better at utilizing oxygen and
glucose, and your blood vessels
more elastic so blood flows more
easily. You dont have to go all
out or watch the clock, just pick
up the pace at points throughout
your session, such as between
a few sets of streetlights or at the
beginning or during the chorus
of songs on your playlist.
As for resistance exercise,
one 30-minute total-body
workout, with weights or bodyweight moves, is all you need to
sustain strength, Westcott says.
And how you spend those
23 other hours makes a big
difference. Reducing overall
sedentary time is key for health,
Feito says. According to a paper
in Exercise and Sport Sciences
Reviews, even when you meet
physical-activity guidelines,
prolonged periods of sitting can
increase your risk of metabolic
disorders, including diabetes,
and premature death.
Too much sitting also jacks up
your chance of developing cancer, so the American Institute of
Cancer Research recommends
getting up to do some type of
minimal activity for at least one
to two minutes for every hour
in a row you sit. Set an alarm on
your phone if you have to, Feito
says. When watching TV, use
commercial breaks or DVR fastforward time as your cue. While
all you really need to do during
breaks is stand or walk a little, try
instead to do a few stretches or
hold a tree pose. Get creative
and play around with whatever
works for you. (How about bringing back planking?) Regardless
of your goal, thats really the
most important aspect of any
routine, Feito says. We joke that
the best exercise is the one that
youll actually do, but its true.
Invasive pneumococcal disease

is as scary as it sounds.
Help protect your baby with the Prevnar 13 vaccine.

Invasive pneumococcal disease (IPD) spreads through the air with a cough or
sneeze and can cause meningitis that may lead to brain damage or even death.
Prevnar 13 can help protect against IPD in children 6 weeks through 5 years
of age as recommended by the CDC. It is important that your baby
completes all 4 doses at 2, 4, 6 and 1215 months of age.
Learn about the importance of completing all 4 doses at Prevnar13vax.com.
INDICATIONS FOR PREVNAR 13

Prevnar 13 is a vaccine approved for children 6 weeks
through 17 years of age for the prevention of invasive
disease caused by 13 Streptococcus pneumoniae strains
(1, 3, 4, 5, 6A, 6B, 7F, 9V, 14, 18C, 19A, 19F, and 23F), and
for children 6 weeks through 5 years for the prevention
of otitis media caused by 7 of the 13 strains
Prevnar 13 is not 100% effective and will only help protect
against the 13 strains included in the vaccine
IMPORTANT SAFETY INFORMATION

Prevnar 13 should not be given to anyone with a
history of severe allergic reaction to any component of
Prevnar 13 or any diphtheria toxoidcontaining vaccine
Children with weakened immune systems (eg, HIV infection,
leukemia) may have a reduced immune response
The most commonly reported serious adverse events in

infants and toddlers were bronchiolitis (an infection of the
lungs) (0.9%), gastroenteritis (inflammation of the
stomach and small intestine) (0.9%), and pneumonia (0.9%)
In children 6 weeks through 17 years, the most common
side effects were tenderness, redness, or swelling at the
injection site, irritability, decreased appetite, decreased or
increased sleep, and fever
Ask your health care provider about the risks and benets
of Prevnar 13. Only a health care provider can decide if
Prevnar 13 is right for your child
You are encouraged to report negative side effects of vaccines to the US
Food and Drug Administration (FDA) and the Centers for Disease Control
and Prevention (CDC). Visit www.vaers.hhs.gov or call 1-800-822-7967.
Please see Important Facts for Prevnar 13 on the adjacent page.
A temporary pause of breathing following vaccination has

been observed in some infants born prematurely
PREVNAR 13 is a registered trademark of Wyeth LLC.
Manufactured by Wyeth Pharmaceuticals Inc. Marketed by Pzer Inc.
PSP764610-01 2015 Pzer Inc. All rights reserved. July 2015
IMPORTANT
FACTS
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NEED MORE INFORMATION?

BEFORE STARTING PREVNAR 13
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THE
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THE SHAPE ESSENTIAL GUIDE TO PRODUCTS, EVENTS & PROMOTIONS
THE ROAD IS WAITING
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@ALITRENDSHAPER // @SHAPE_RESRUNNER // SHAPE.COM/ITLIST
get fit
body-changing workout
Ten moves
to totally
toned
One and
done
This machine
will sculpt
you from
shoulders to
calves and
take your
tness to the
next level.
Time to get
rowing.
By JACLYN EMERICK
energy) than people who

do a similar workout on
a Spinning bike, as shown by a
study in the Scandinavian
Journal of Medicine & Science
in Sports.
And you cant cheat through
it. Theres no resistance knob
to turn down, no push button
to autopilot your pace, no
handles to hold when you
get tired. Your input directly
correlates with your output,
Stein says.
Rather than just rowing
steadily (snooze), take on
Steins body-transforming
the next page), then get to

workout, shown here. Youll
it. Youll warm up, then start
push at different intensity
with core work. Firing up
levelsto reach various discore muscles early on allows
tance and time markers
for faster and better moveand hop on and off the rower
ment for the rest of the workfor inventive body-weight
out, Stein says. From there,
moves that use the handle,
youll do lower-body firmers
seat, or base of the machine.
The beauty of using the rower and then hustle between
rowing and sets of sculpfor the strengtheners, Stein
tors for your upper body. To
notes, is that it allows you to
wrap, theres one last maxexperience a greater range
effort sprint. Leave it all on
of motion and to hit more
the rower, Stein suggests.
angles so you can work more
Push to your absolute limits
muscles more deeply.
without the repercussion of
First, master the perfect
another rep or set.
stroke (see the sidebar on
Photographs by CHRIS FANNING
Hair by Michelle DeMartino; makeup by Jessi Butterfield/Exclusive Artists Management for Chanel Les Beiges
If you belong to a gym or do

CrossFit, youve seen a rower.
Now get ready to make it
your new favorite workout
machine. It ranks above
and beyond any other piece
of fitness equipment, says
Jared Stein, a lead instructor
for CityRow in New York City,
a studio that blends rowing intervals with strengthtraining moves. Thats
because it uses more than
80 percent of your muscles
with every stroke, Stein says,
and burns some 540 calories
per hour with minimal impact.
Just look at the science:
Rowing requires more
muscles to pitch in than
most other forms of cardio,
so exercisers who do threeminute rowing intervals
experience 45 percent more
fat oxidation (the breakdown
of fat into smaller molecules
that the body can use for
findyour
Make the most of your workouts with Fitbit Charge HR.
With continuous wrist-based heart rate and all-day activity
tracking, Charge HR gives you the stats and motivation you
need to reach your goals. No matter what path youre on,
find your fit.
CONTINUOUS
HEART RATE
STEPS,
DISTANCE,
CALORIES
BURNED
FLOORS
CLIMBED
MOBILE
RUN
CALLER
I.D.
SLEEP
MONITORING
SYNC
WIRELESSLY
get fit
YOUR WORKOUT
KNOW, THEN ROW

First time using
a rower? Ask a trainer
to help you navigate
the settings.
Nail your form first with the Perfect Your Stroke

info below (proper technique requires your entire
core to work, so expect stronger, sleeker abs), then
do each move in order, paying close attention to
when you need to hop on the rower for high-intensity
cardio bursts. If you do this routine three days a
weekcoupled with proper nutritionyou can start
to see results in as little as 14 days, Stein says.
YOULL NEED
A rowing machine. (Most gyms have at least one.) Our
favorite is the WaterRower GX ($1,295, shop.city
row.com) because it uses a water flywheel to mimic
rowing on water, but you can use any kind.
A/B/C
PERFECT YOUR STROKE

Sit tall with feet strapped in and knees bent; lift and
hold ends of handle (pinkie fingers hang off) with arms
extended forward over knees [A]. (This is called the catch.)
Keep arms and back straight and powerfully drive legs
back (resist the urge to pull your arms here) until theyre
almost straight, then tighten your core and lean your
torso back 45 degrees [B]. (This is called the drive.) Now
pull elbows back, bringing handle to touch lower part of
chest [C]. Reverse movement: Extend arms, sit up so torso
is perpendicular to floor and handle glides over knees,
then bend knees and return to the catch. The easy way to
remember all of this: legs, core, arms; then arms, core, legs.
WARM-UP: ROW
Set your monitor for 500 meters and row at 50 percent of your
maximum effort, keeping your split time (the amount of time it
takes you to row 500 meters) under 2:30.
CORE SCULPTOR
A/B
1 CORKSCREW CRUNCH
WORKS ABS, OBLIQUES
Stay seated and straighten legs. Remove left foot from strap and
let it hover, place fingertips behind head with elbows out to sides,
lean back 45 degrees to start [A]. Raise and rotate torso to left to
bring right elbow to meet left knee [B]. Return to start. Thats 1 rep.
Do 10 reps. Switch sides; repeat.
get fit
2 PLANK PIKE
WORKS SHOULDERS, CHEST, ABS, BUTT
Start facing away from rower in plank,

with palms on floor about 1 foot in
front of the back of rower and feet on
seat. Pull feet in toward hands, lifting hips high [shown]. Lower to start.
Thats 1 rep. Do 10 reps.
7 ALTER-CLIMB
3 ELEVATED
CLIMBER
WORKS SHOULDERS,
CHEST, ABS, BUTT
Start with body perpendicular to rower in

plank with palms on
floor and feet on rail. Pull
right knee toward chest
[shown]. Return to start.
Switch sides; repeat.
4 ROW
Set monitor for 250
meters and row at a split
time thats 10 seconds
shorter than your warmup. (Make sure to look at
how long this takes you.)
5 ELEVATED
CLIMBER
Hop off rower and do
these for the same
amount of time it
just took you to row.
6 ROW
WORKS SHOULDERS, CHEST,

ABS, OBLIQUES, BUTT
Another 250 meters at

the same split time you
did in your most recent
row interval.
Start with body perpendicular to rower in plank,

with palms on floor and
feet on rail. Pull left knee
toward chest, then back
to start, then up to left
elbow [shown], then back
to start. Switch sides;
repeat. Thats 1 rep.
Do 10 reps.
LOWER-BODY BURNER
1 REVERSE
LUNGE
WORKS BUTT, QUADS,

HAMSTRINGS
Stand about 1 foot away

from back of rower and
facing away from it, hands
on hips. Place left toes
on seat to start. Slide left
leg back, bending right
knee into a lunge [shown].
Return to start. Thats
1 rep. Do 15 reps. Switch
sides; repeat.
A/B
2 SINGLE-LEG
STEP-UP
WORKS BUTT, QUADS,
HAMSTRINGS, CALVES
Stand with body perpendicular to rower and

facing it, arms by sides.
Place ball of right foot on
rail and step left leg into
reverse lunge to start
[A]. Press into right foot
to step up to stand on
rower, bringing bent right
knee toward chest [B].
Return to start. Thats
1 rep. Do 15 reps. Switch
sides; repeat.
3 LATERAL
PISTOL SQUAT
WORKS BUTT, QUADS, HAMSTRINGS,

INNER THIGHS
Stand behind rower with arch of left foot

pressed against the back and arch of right
foot on seat, hands together at chest to
start. Squat, sliding right foot to the front
of rower [shown]. Return to start. Thats
1 rep. Do 15 reps. Switch sides; repeat.
DOES DEPRESSION
HOLD YOU BACK FROM
ENJOYING YOUR LIFE?
Depression is a serious medical condition
that can leave you feeling sad, helpless,
overwhelmed, and uninterested in
your favorite activities. You may feel
like you have to wind yourself up.
PRISTIQ (desvenlafaxine) 50 mg is
FDA-approved to treat depression.
In clinical studies, PRISTIQ 50 mg also
helped improve patients ability to
function according to a scale* used to
measure how depression disrupts the
following areas:
Work
Social life/leisure activities
Family life/home responsibilities
In clinical studies, PRISTIQ 50 mg showed
no signicant difference in average
weight gain versus placebo. Please see
Important Safety Information below.
Ask your doctor if PRISTIQ may be right
for you.
* Sheehan Disability Scale (a validated measure of functional impairment) total score for Pristiq vs placebo.
Side effects may increase at higher doses. Based on data from 8- and 12-week clinical studies, long-term effects on weight have not been established.
Important Safety Information About

PRISTIQ
Suicidality and Antidepressant Drugs
Antidepressants increased the risk of
suicidal thinking and behavior in
children, teens, and young adults.
Depression and certain other
psychiatric disorders are themselves
associated with increases in the risk
of suicide. Patients of all ages who
are started on antidepressant therapy
or when the dose is changed should
be monitored appropriately and
observed closely for clinical
worsening, suicidality, or unusual
changes in behavior such as becoming
agitated, irritable, hostile, aggressive,
impulsive or restless. Should these
occur, report them to a doctor right
away. PRISTIQ is not approved for
use in children under 18.
Do not take PRISTIQ if you are allergic
to desvenlafaxine, venlafaxine, or any
of the ingredients in PRISTIQ. Do not
take PRISTIQ if you currently take, or
have taken within the last 14 days, any
medicine known as an MAOI (including
intravenous methylene blue or the
antibiotic linezolid). Allow 7 days after
stopping PRISTIQ before starting an
MAOI. Taking an MAOI with PRISTIQ
can cause serious or even lifethreatening side effects.
Before taking PRISTIQ, tell your

healthcare professional about all
prescription and over-the-counter
medications and supplements you take
or plan to take including: those to treat
migraines or psychiatric disorders
(including other antidepressants) to
avoid serotonin syndrome, a potentially
life-threatening condition; aspirin, NSAID
pain relievers, or blood thinners because
they may increase the risk of bleeding.
PRISTIQ may cause or worsen some
conditions, so tell your healthcare
professional about all the medical
conditions you have or had including:
High blood pressure, which should
be controlled before starting
PRISTIQ and monitored regularly
Heart problems, high cholesterol or
triglyceride levels, a history of stroke,
kidney or liver problems, or low
sodium levels in your blood
Bleeding problems
Depression, suicidal thoughts or
behavior
Mania, bipolar disorder, or seizures
or convulsions
Nursing, pregnancy, or plans to
become pregnant
Some people are at risk for visual
problems such as eye pain, changes in
vision, or swelling or redness around the
eye. You may want to undergo an eye
examination to see if you are at risk and

get preventative treatment if you are.
Discontinuation symptoms may occur
when stopping or reducing PRISTIQ, so
talk to your healthcare professional
before stopping or changing your dose.
Until you see how PRISTIQ affects you,
be careful driving a car or operating
machinery. Avoid drinking alcohol while
taking PRISTIQ. In clinical studies, most
common side effects with PRISTIQ 50 mg
were nausea, dizziness, sweating,
constipation, and decreased appetite.
Indication
PRISTIQ is a prescription medication
approved for the treatment of major
depressive disorder in adults.
Please see brief summary of Full
Prescribing Information, including
BOXED WARNING, on adjacent page.
You are encouraged to report negative
side effects of prescription drugs to the
FDA. Visit www.fda.gov/medwatch,
or call 1-800-FDA-1088.
2015 Pfizer Inc. All rights reserved. January 2015
PQP719120-01
Visit: PristiqSavings.com
Call: 1-800-PRISTIQ (1-800-774-7847)
IMPORTANT
FACTS ABOUT
(pristeek)
Pristiq (desvenlafaxine)
Extended-Release
Tablets
Read the Medication Guide that comes with your prescription before you start taking
PRISTIQ and each time you get a refill. There may be new information. This information
does not take the place of talking to your healthcare provider about your medical
conditions or treatment.
Talk to your healthcare provider about:
all risks and benefits of treatment with antidepressant medicines
all treatment choices for depression or other serious mental illness
What is the most important information I should know about antidepressant medicines,
depression and other serious mental illnesses, and suicidal thoughts or actions?
1. Antidepressant medicines may increase suicidal thoughts or actions in some
children, teenagers, and young adults within the first few months of treatment.
2. Depression and other serious mental illnesses are the most important causes of
suicidal thoughts and actions. Some people may have a particularly high risk of
having suicidal thoughts or actions. These include people who have (or have a family
history of) bipolar illness (also called manic-depressive illness) or suicidal thoughts or
actions.
3. How can I watch for and try to prevent suicidal thoughts and actions?
Pay close attention to any changes, especially sudden changes, in mood, behaviors,
thoughts, or feelings. This is very important when an antidepressant medicine is started or
when the dose is changed.
Call the healthcare provider right away to report new or sudden changes in mood, behavior,
thoughts, or feelings.
Keep all follow-up visits with the healthcare provider as scheduled. Call the healthcare
provider between visits as needed, especially if you have concerns about symptoms.
Call a healthcare provider right away if you have any of the following symptoms,
especially if they are new, worse, or worry you:
feeling very agitated or restless
thoughts about suicide or dying
an extreme increase in activity and talking
trouble sleeping (insomnia)
(mania)
attempts to commit suicide
panic attacks
new or worse depression
other unusual changes in behavior or mood
acting aggressive, being angry or violent
new or worse anxiety
new or worse irritability
acting on dangerous impulses
What else do I need to know about antidepressant medicines?
Never stop an antidepressant medicine without first talking to a healthcare provider.
Stopping an antidepressant medicine suddenly can cause other symptoms.
Antidepressants are medicines used to treat depression and other illnesses. It is
important to discuss all the risks of treating depression and also the risks of not treating it.
Patients should discuss all treatment choices with the healthcare provider, not just the use
of antidepressants.
Antidepressant medicines have other side effects. Talk to the healthcare provider
about the side effects of this medicine.
Antidepressant medicines can interact with other medicines. Know all of the
medicines that you take. Keep a list of all medicines to show the healthcare provider. Do
not start new medicines without first checking with your healthcare provider.
Not all antidepressant medicines prescribed for children are FDA approved for use in
children. Talk to your childs healthcare provider for more information.
Important Information about Pristiq Extended-Release Tablets
Read the patient information that comes with Pristiq before you take Pristiq and each time
you refill your prescription. There may be new information. If you have questions, ask your
healthcare provider. This information does not take the place of talking with your
healthcare provider about your medical condition or treatment.
What is Pristiq?
Pristiq is a prescription medicine used to treat depression. Pristiq belongs to a class of
medicines known as SNRIs (or serotonin-norepinephrine reuptake inhibitors).
Who should not take Pristiq?
Do not take Pristiq if you:
are allergic to desvenlafaxine, venlafaxine have taken an MAOI within 7 days of
or any of the ingredients in Pristiq.
stopping Pristiq unless directed by your
take a monoamine oxidase inhibitor (MAOI).
healthcare provider.
Ask your healthcare provider or pharmacist have started PRISTIQ and if you stopped
if you are not sure if you take an MAOI,
taking an MAOI in the last 14 days unless
including the antibiotic linezolid and the
directed by your healthcare provider.
intravenous medicine methylene blue.
What should I tell my healthcare provider before taking Pristiq?
Tell your healthcare provider about all your medical conditions, including if you:
have mania or bipolar disorder
have high blood pressure
have heart problems
have low sodium levels in your blood
have high cholesterol or high triglycerides are pregnant or plan to become pregnant. It
history of stroke
is not known if Pristiq will harm your
have or had depression, suicidal
unborn baby.
are breastfeeding. Pristiq can pass into
thoughts or behavior
your breast milk and may harm your baby.
have kidney problems
Talk with your healthcare provider about
have liver problems
the best way to feed your baby if you take
have or had bleeding problems
Pristiq.
have or had seizures or convulsions
This brief summary is based on Pristiq
Prescribing Information LAB-0539-6.0,
revised June 2014.
PQP671007-01
2014 Pfizer Inc. All rights reserved. July 2014
Serotonin syndrome
Rare, but potentially life-threatening, conditions called serotonin syndrome can happen when
medicines such as Pristiq are taken with certain other medicines. Serotonin syndrome can cause
serious changes in how your brain, muscles, heart and blood vessels, and digestive system work.
Especially tell your healthcare provider if you take the following:
medicines to treat migraine headaches
medicines used to treat mood, anxiety,
known as triptans
psychotic, or thought disorders, including
St. Johns Wort
tricyclics, lithium, selective serotonin
MAOIs (including linezolid, an antibiotic and
reuptake inhibitors (SSRIs), or serotonin
intravenous methylene blue)
norepinephrine reuptake inhibitors (SNRIs),
tryptophan supplements
or other dopamine antagonists, such as
silbutramine
tramadol
metoclopramide
Ask your healthcare provider if you are not sure whether you are taking any of these
medicines. Before you take Pristiq with any of these medicines, talk to your healthcare
provider about serotonin syndrome. See What are the possible side effects of Pristiq?
Do not take Pristiq with other medicines containing venlafaxine or desvenlafaxine.
Switching from other antidepressants
Side effects from discontinuing antidepressant medication have occurred when patients
switched from other antidepressants, including venlafaxine, to Pristiq. Your doctor may gradually
reduce the dose of your initial antidepressant medication to help reduce these side effects.
What should I avoid while taking Pristiq?
Do not drive a car or operate machinery until you know how Pristiq affects you.
Avoid drinking alcohol while taking Pristiq.
What are the possible side effects of Pristiq?
Pristiq can cause serious side effects, including:
See the beginning of this page.
Serotonin syndrome. See What should I tell my healthcare provider before taking Pristiq?
Get medical help right away if you think that you have these syndromes. Signs and symptoms
of these syndromes may include one or more of the following:
coma
diarrhea
restlessness
nausea
loss of coordination
hallucinations
vomiting
fast heart beat
(seeing and
confusion
increased body temperature
hearing things
that are not real)
increase in blood pressure muscle stiffness
Pristiq may also cause other serious side effects including:
New or worsened high blood pressure (hypertension).
Your healthcare provider should monitor your blood pressure before and while you are taking
Pristiq. If you have high blood pressure, it should be controlled before you start taking Pristiq.
Abnormal bleeding or bruising. Pristiq and other SNRIs/SSRIs may cause you to have an
increased chance of bleeding. Taking aspirin, NSAIDs (non-steroidal anti-inflammatory
drugs), or blood thinners may add to this risk. Tell your healthcare provider right away about
any unusual bleeding or bruising.
Visual problems
eye pain
changes in vision
swelling or redness in or around the eye
Only some people are at risk for these problems. You may want to undergo an eye
examination to see if you are at risk and receive preventative treatment if you are.
Symptoms when stopping Pristiq (discontinuation symptoms). Side effects may occur
when stopping Pristiq (discontinuation symptoms), especially when therapy is stopped
suddenly. Your healthcare provider may want to decrease your dose slowly to help avoid
side effects.
Some of these side effects may include:
dizziness
tiredness
diarrhea
sweating
abnormal dreams
headache
sleeping problems anxiety
nausea
irritability
(insomnia)
Seizures (convulsions)
Low sodium levels in your blood. Symptoms of this may include headache, difficulty
concentrating, memory changes, confusion, weakness, and unsteadiness on your feet. In
severe or more sudden cases, symptoms can include hallucinations (seeing or hearing
things that are not real), fainting, seizures and coma. If not treated, severe low sodium
levels could be fatal.
Lung problems. Some people who have taken the medicine venlafaxine which is the same
kind of medicine as the medicine in PRISTIQ have had lung problems. Symptoms of lung
problems include difficulty breathing, cough, or chest discomfort. Tell your healthcare
provider right away if you have any of these symptoms.
Common side effects with Pristiq include:
sleepiness
nausea
dizziness
loss of appetite
insomnia
anxiety
sweating
decreased sex drive
constipation
delayed orgasm and ejaculation
These are not all the possible side effects of Pristiq. Tell your healthcare provider about any
side effect that bothers you or does not go away. Call your doctor for medical advice about
side effects.
You are encouraged to report negative side effects of prescription drugs to
the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.
Need more information?
Ask your doctor or pharmacist. This is only a summary of important information.
Go to www.pristiq.com or call 1-800-PRISTIQ (1-800-774-7847).
SCAN TO LEARN
THE MOVES!
DOWNLOAD THE FREE
LOVE MY SHAPE APP
AND SCAN THE PAGE.
UPPER-BODY
PYRAMID PUSH
1 ROW
Do a 50-meter sprint.
A/B
get fit
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bra and leggings
($48 and $98,
lululemon.com).
Adidas by Stella
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($150, adidas.com).
2 BICEPS CURL
WORKS BICEPS, ABS
Sit on rower with legs extended.

Hold handle in both hands with
an underhand grip and extend
arms slightly up; lean torso back
45 degrees to start [A]. Curl palms
toward forehead [B]. Return to
5 LEFT SPLIT
PUSH-UP
WORKS SHOULDERS,
CHEST, TRICEPS, BICEPS,
3 RIGHT SPLIT
PUSH-UP
WORKS SHOULDERS, CHEST, TRICEPS,
BICEPS, ABS, BUTT
Start with right side of body parallel

to rower (facing the back) in plank
with left palm on floor and right
palm on rail. Do a push-up [shown].
Start with left side of

body parallel to rower
(facing the back) in
plank with right palm
on floor and left palm on
rail. Bend elbows to do
a push-up. Thats 1 rep.
Do 5 reps.
6 ROW
7 REPEAT MOVES
2 THROUGH 5.
8 ROW
9 REPEAT MOVES
2 THROUGH 5.
10 ROW
11 REPEAT MOVES
2 THROUGH 5.
GET THIS WORKOUT

ON YOUR IPAD!
Watch this routine wherever
you are with the Shape iPad
edition. Go to shape.com/
digitalnow for details.
Or see it online at
shape.com/cityrow.
12 ROW
13 REPEAT MOVES
2 THROUGH 5.
14 ROW
A/B/C
4 HAND-RELEASE DIP
15 REPEAT MOVES
2 THROUGH 5.
WORKS SHOULDERS, TRICEPS, ABS
Sit on floor perpendicular to rower with

back pressed against rail, legs long, and
elbows bent at sides with palms in front
of chest to start [A]. Swing elbows back
to place palms on rail outside of hips
[B]. Straighten arms to press hips up [C].
Return to start. Thats 1 rep. Do 5 reps.
16 ROW
Do a 50-meter row. Rest
for 1 minute.
17 FINAL PUSH
Do a 100-meter all-out
sprint.
get fit
calorie burner
This run burns

and rms everything
By CAITLIN CARLSON
30-minute
express
workout
High Run Club, a fitness studio

in New York City whose group
treadmill-to-strength-training
classes are a hit with runners
and regular gym-goers alike.
And since you need to run only
a quarter mile at a time, anyone
can ace it. (But we guarantee
that after a few weeks of doing
this routine, youll also increase
your endurance.)
How it works: You do a
quarter mile at close-to-sprint
speed, then hop off the treadmill for a quick set or two of
kettlebell moves. The treadmill
quarters strengthen your lower
body because theyre at a fast
pace, Warner says. The kettlebell moves are dynamic, which
means that your heart rate
remains high and you continue
to burn calories as you firm your
abs and multiple upper-body
musclesincluding those in your
shoulders, chest, and arms
all while allowing your legs to
recover for the next sprint.
And a reminder as youre running your ass off: Research from
the University of New Mexico
showed that exercise boosts
your metabolism anywhere
from 15 minutes to 48 hours
postworkout, depending on how
hard you push it. So long, treadmill to nowhere. Ta-da!a totalbody workout on the belt with
a bonus calorie afterburn.
Photograph by ANTHONY CUNANAN
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for Superior Taste against other plant proteins.
**Processed in a facility that also processes milk, egg, wheat, soy, sh oil, shellsh, peanut and tree nut ingredients.
Based on the 2015 BrandSpark/Better Homes and Gardens American Shopper Study of over 70,000 voters nationwide.
For more information visit www.BestNewProductAwards.com.
Not all avors are available at all retail locations. Facebook logo is owned by Facebook Inc. Read the entire label before use. 2015
Pure Ingredients Pure Value

purelyinspired.com
Wearables, apps, smart clothing

theres no shortage of tech that
promises to help you get fit faster. Try
a few to see what works for you.
get fit
ask Jac
Jac wants you to ...

chest, Olson says. For strong,
sleek abs that function best,
pair upper and lower curling
moves. Try regular crunches
with reverse crunches, and
roll-ups with leg lifts.
Should I eat
after a late-night
workout?
Dava, 28, New York City
One of the top questions I get

asked is, Whats the best fit
tech? But what you choose
isnt as important as how you
use it. Some tips that will help.
GO MINI-GOAL WILD
Activity trackers give you

real-time progress and regular
updates. Embrace this. Let
your device send you as many
notifications as possible, and
use this info to set daily goals
(take 12,000 steps) or even
hourly ones (move for at least
two minutes). The more small
goals you check off, the more
momentum you create, making you more likely to check off
your big goals, according to
multiple studies.
FORGET CALORIES
Most trackers are 13 to

60 percent off base when it
comes to calorie burn, a study
by the American Council on
Exercise found. And lots have
trouble determining whether
youre bending over to deadlift
a barbell or to tie your shoe.
Accept that some of your work
will be ignored, and instead
focus on what kinds of
patterns youre making. When
are you exercising? How much
are you sitting? What kind of
sleep are you logging?
Together, this info can give
you a big-picture look at how
fit and healthy you are and
where you can stand to make
improvements.
CREATE A HUB
Many wearables and apps can

be connected, enabling you to
access all your data from one
place. The result: Keeping
track of everything you do to
get healthy is much easier.
Look at the set-up options of
your devices and apps to see
how to pair them.
Photograph by CHRIS FANNING
Hair by Michelle DeMartino; makeup by Jessi Butterfield/Exclusive Artists Management for Chanel Les Beiges
Really. Your rectus abdominis

(what gives you the appearance of a six-pack) is one big
muscle that runs from the
bottom of your ribs to the
top of your pelvis, explains
Michele Olson, Ph.D., a professor of exercise physiology at Auburn University at
Montgomery. Any abs move
you do will work the entire
Its important to fuel your

body after a workout no matter what time that is, says Jim
White, R.D.N., the owner of
Jim White Fitness & Nutrition
Studios in Virginia Beach,
Virginia. The reason: Postexercise calories replenish
your body and help repair
muscles, so that hard workout you just did doesnt go
to waste. If you dont eat
something, you risk inhibiting recovery, White says.
He suggests eating at least
an hour before your head
hits the pillow to help ensure
that your body doesnt store
excess calories as fat. Base
how much you take in on
the workouts intensity. If
you did intervals, eat a little
more than if you did yoga.
The magic meal is a combo
of complex carbs, and protein. The carbs help rebuild
glycogen stores, and protein
repairs muscle tears that
Alyssa, 28, Washington, D.C. occur with exercise, White
says. His suggested go-tos
muscle, but certain moves
are yogurt and almonds
cause the contraction to kick
or whole-wheat bread with
off at one end or the other.
peanut or almond butter.
A crunch makes the top of
the rectus abdominis tighten
Shapes fitness director, Jaclyn
first because you curl your
Emerick, is also a certified personal
trainer, Spinning instructor, kettleribs toward your pelvis,
bell instructor, and sports and
whereas a reverse crunch
exercise nutrition coach. Tweet
@shape_magazine and @jaclyn
starts the contraction at
emerick with #fitq for a chance
the lower part because you
to get your question answered in
an upcoming issue.
curl your pelvis toward your
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get fit
tryathlete
Join the CrossFit craze
The research proves its

incredibly eective at getting
you slim and strong. Top
tness experts are huge fans.
The list of reasons to nally
try this dynamic workout is
longwell start here.
By CAITLIN CARLSON
as quickly as possible with little

rest. Work out this way and youll
improve muscle tone, feel stronger,
and be able to do more exercises
after just four to six weeks, says
John Porcari, Ph.D., an exercise
physiologist at the University of
WisconsinLa Crosse.
Youll also slash fat. Women who
did a CrossFit-style workout with
moves like squats, dead lifts, and
overhead presses for 20 minutes
a day four days a week lost an
average of 3.7 percent body fat in
10 weeks, a study from Ohio State
University found. Read on and
well explain more of these crazyfast results and the other reasons
to get on board.
Youve never seen
variety like this
In a single session, you might
sprint; climb; throw; and do power
lifts, body-weight moves, and
gymnastics. And every day is different. You get a huge range of
workouts just by showing up at the
same box a few times a week, says
Chelsey Hughes, the director of
operations for the Brick CrossFit
chain. This kind of programming,
in which you do different exercises at different intensities on
different days (called nonlinear
periodization), ensures that
youll load muscles at every angle,
so you continually see results,
Porcari says.
Its uniquely motivating
Youll record how long it took you
to complete a workout, how many
reps or rounds you did, and how
much weight you lifted on a board
for the whole class to see.
Photograph by AARON RICHTER
LEAVE NOTHING BEHIND ON YOUR
BEHIND WITH CLEANRIPPLE TEXTURE
GO COTTONELLE GO COMMANDO
get fit
tryathlete
It may be intimidating at
first, but it can become a major
motivator: Defining success,
whether by competing against
others or yourself, is a great
way to go harder and further,
says Julie Partridge, Ph.D, an
associate professor of sport
and exercise psychology at
Southern Illinois University. It
gives you something tangible
(beyond getting a fit body) to
work toward. If youre focused
on being able to do five pull-ups
or run a seven-minute mile, the
aesthetic improvements just
happen, Hughes says.
It makes you sexy-strong
Were guessing your goal isnt
to look like the female version of
the Incredible Hulk. You wont.
Its practically impossible to
experience that kind of beefing
up unless youre genetically

predisposed to it and crushing
protein shakes five times a day,
Porcari says. Muscle bulk is
driven by testosterone, he
explains. You simply dont have
enough testosterone. Period.
If anything, youll get smaller.
Keep reading.
7 reasons
to give CrossFit
a go
Calories dont stand a chance . . .

Women who did Donkey Kong
(a workout of the day, or WOD,
of 21 reps of burpees, kettlebell swings, and box jumps,
then 15 reps of each, then nine
of each) burned 117 calories in
about nine minutes, a study from
the University of Wisconsin
La Crosse showed. When they
did Fran (a WOD of 21, 15, then
nine reps of thrusters and pullups), they burned 64 calories in
about five minutes.
Youll get
stronger
and see
more lean
muscle
tone, but
you wont
pack on
muscle
mass like
a man,
Porcari
says.
CrossFit also reigns supreme

when it comes to afterburn.
Because its so intense, your
metabolic rate is going to stay
elevated for a longer period
of time than with most other
types of exercise, Porcari says.
. . . Neither do other workouts
These high-intensity routines
also spike your VO2 max and
aerobic capacity. This means
youll be able to push longer and
harder in other workouts, from
steady runs to barre class, says
Steven Devor, Ph.D., the author
of the Ohio State study.
Weve had people who want
to do a half marathon or a
Spartan Race train primarily with
CrossFit rather than traditional
running programs because even
the short workouts increase
your aerobic capacity, making
POWERFULLY CLEAN
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THE CLEAN YOU NEED, SCENTS INSPIRED BY NATURE, FOR LESS*.

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you a better runner or racer,

Hughes explains.
And you cant avoid it:
The researchers found that
everyone experiences these
benefits, regardless of initial
level of aerobic fitness.
See progress with every class
CrossFit classes function like
a training schedule you would
follow if you were prepping for
a race. Boxes usually use fiveweek (or longer) programs.
For example, in one fiveweek cycle that focuses on
dead lifts, youre encouraged
to make sure that your last set
is always 5 percent heavier
than the previous weeks final
set. This ensures that youre
making small improvements
weekly and big improvements
over time, Hughes says.
Theres no get-fit limit

Most first-timers have
done plenty of cardio but
havent felt this kind of
strength before, says Chris
Cunningham, a CrossFit
coach in New York City who
trains many beginners.
Thanks to the progressive
programming, youll be surprised by how much more
youre able to do each week.
These physical feats double
as mental milestones that will
get you excited about what
youre capable of.
Theres always a next level,
Hughes says. Whether that
means adding five pounds
to a barbell lift, banging out
more push-ups, or using a
higher box for box jumps, you
get closer to your fittest, best
body with every class.
KNOW, THEN GO
Make sure you on-ramp. This
is a six- to 12-class prep course.
Youll learn the methodology
and movements, and a coach
will assess your movement
patterns, says Chelsey Hughes
of Brick CrossFit.
Dont be shy. Ask the coaches

for form checks and modifications often, Hughes suggests.
For most of the tougher moves,
there are many progressions.
All of your exercises should be
Seek out well-rounded classes.
monitored, and youll need to
Not all boxes are alike, but in
seek approval from your coach
general, a class should go like
before you move on to the next
this: Warm up, do a strength
progression, she adds.
or skill portion (lifting weights
You can baby-step in. Not
slowly and perfecting your
ready to fully commit?
form and technique), then the
CrossFit can be added to any
metabolic conditioning
fitness regimen, Hughes says.
element (this is where you do
So feel free to come and go
the WOD), and finish with a
cool-down. Good boxes spend as you please. But if you want
to achieve the maximum
a very long time reviewing the
benefit, hitting the box about
movements, practicing, and
three days a week is the sweet
working up to the weight they
spot, Cunningham says.
will use for the WOD to make
Its easy to get obsessed with gluten-free Nut Thins. After all, theyre packed with the crunchy
goodness of Blue DiamondAlmonds. And with only 130 calories in 13 crackers, and 2 grams of
protein per serving, theyre pretty irresistible. Learn more at www.bluediamond.com.
2015 Blue Diamond Growers. All rights reserved.
sure people move well and

safely, says coach Chris
Cunningham.
get fit
healthy travel
SCAN TO BOOK OR TO ENTER FOR A CHANCE

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Activity
outtters
YOGIS NIRVANA
Yogascapes; worldwide
Besides perfecting your crow
pose, Yogascapes retreats give
you plenty of time for hiking,
swimming, touring local wineries, and enjoying nutritionistapproved farm-to-table meals.
(From $599 for domestic trips,
yogascapes.com)
SHAPE
Healthy
Travel
Awards
By SARA ANGLE, CARLY GRAF,
and MIREL KETCHIFF
WHITE-WATER ADVENTURE
O.A.R.S.; worldwide
You need only to focus on staying in the raft when you hit the
rapids. O.A.R.S. guides tote
your gear, set up camp, and do
the cooking in some of the most
gorgeous locations on earth,
including the Grand Canyon
and Fiji. (From $300 a day for
domestic trips, oars.com)
BIKING GETAWAY
DuVine Cycling and
Adventure Co.; worldwide
By day, explore destinations like
Cape Cod, Zion National Park
in Utah, and Normandy, France,
while riding a top-of-the-line
bike. By night, rest your tired
muscles at a luxury hotel. (From
$2,595 for a four-day trip,
duvine.com)
Photograph by ALI KAUKAS FOR YOGASCAPES

2015
HEALTHY
TRAVEL
AWARDS
COMPLIMENTARY
BREAKFASTS
BEST BOWL
Hyatt Regency Waikiki
Beach Resort and Spa;
Waikiki, Hawaii
Build your own parfait
using fresh island
fruit like papaya and
pineapple. Top
it with homegrown
honey, harvested
from the on-site
apiary. (Rooms from
$179 a night, waikiki
.hyatt.com)
Fitness
programmers
MOST DAREDEVILISH
Travaasa; Austin, Texas
This experiential resort
offers adventure activities
you wont find elsewhere,
like a mechanical-bull-riding
workout class, a high-ropes
and zip-lining course, and dirtbike riding. (Rooms from $275
a night, travaasa.com/austin)
HIGH-TECH HEALTH CHAMP

Well & Being at the
Fairmont Scottsdale Princess;
Scottsdale, Arizona
Find out how fit you really are
with on-site assessments
that measure your body composition, resting metabolic
rate, and VO2 max. Get recommendations that will help
Hotel
restaurants
HIP AND HEALTHY
Lido Restaurant and
Bayside Grill at the Standard
Spa, Miami Beach
The menu here is based on the
Mediterranean diet and features organic lean meats and
veggies. One popular
dish, Living Lasagna, is
totally raw. Savor it with
a glass or two of biodynamic wine. (Rooms
from $249 a night,
standardhotels.com)
COMFORT FOOD CLASSICS
Capitol Grille at
the Hermitage Hotel;
Nashville
The vegetables in the
delicious, lightened-up
Southern dishes at the
Capitol Grille are grown
just five miles from the
PERFECT
PREHIKE FUEL
Cedarbrook Lodge;
Seattle
Get a healthy mix of
carbs and protein
at the seasonal
Northwest-inspired
buffet here, which
features homemade
whole-wheat bread,
granola parfaits,
farm-fresh eggs, and
local cured meats.
(Rooms from $169
a night, cedarbrook
lodge.com)
FARM-TO-TABLE FARE
The Farm at Belle Mont Farm;
Bassetere, Saint Kitts
Youll have fun foraging for
your dinner ingredients on
the restaurants private
farm. Then just hand them
to the chef, who will create
a culinary masterpiece for you.
(Rooms from $450 a night,
bellemontfarm.com)
Hotel lap pools

CHOICES GALORE
Cheyenne Mountain Resort;
Colorado Springs, Colorado
This resort boasts five (yes,
five) pools. Indoors, theres
a 25-meter pool. Outdoors,
theres a kiddie pool, an
adult-only pool with a hot
tub, a heated resort pool
with a hot tub, and (our fave)
an Olympic-size pool, all
with stunning mountain
views. Or take a dip in the
private 35-acre lake instead.
cheyennemountain.com)
ROOM TO MOVE
Viceroy Hotel; Miami
At 300 feet, the Viceroys infinity
pool scores as the longest in
Florida, so theres no need to
From left: Courtesy of Travaasa; courtesy of Viceroy Hotel
RUNNERS FANTASY
Westin Hotels RunWestin;
nationwide
Westin gives you everything
you need to explore your
destination by foot: run concierges, maps of three- to
five-mile running routes that
pass by top local sites, and
gear. For just $5, New Balance
shoes and workout clothing
will be delivered to your room.
starwoodhotels.com/westin)
you take your workouts to

the next level, then test your
skills in aerial yoga, hooping, Surfset, and TRX classes.
scottsdaleprincess.com)
PICKY EATERS
PARADISE
Inn on the Alameda;
Santa Fe, New Mexico
With gluten-free baked
goods, dairy-free
milk and yogurt, and
vegan alternatives
to any meat dish, the
locally sourced organic
breakfast spread truly
offers something for
everyone. (Rooms from
$159 a night, innonthe
alameda.com)
restaurant. As a result, the

menu constantly changes,
depending on whats in
season. (Rooms from $359 a
night, thehermitagehotel.com)
ALL HEART
ALL AT YOUR WRIST
Forerunner 225 with wrist-based heart rate.

Hate wrestling with a heart rate strap on the run? We get it so we got rid of it. We even
rened how this watch gauges your effort, so you dont have to decide if 176 beats per minute
means youre cookin or almost cooked. Create customized workouts or download
free training plans at Garmin Connect, send to your watch and get coach-like guidance.
See it at Garmin.com/forerunner
2015 Garmin Ltd. or its subsidiaries
Forerunner 225
SCAN TO BOOK OR TO ENTER

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TRIP! DOWNLOAD THE FREE
LOVE MY SHAPE APP AND
SCAN THE PAGE. MAIL-IN
ENTRIES ALSO APPLY.
fight for a lane. When you

want a breather from swimming, check out the two-acre
terrace surrounding the pool,
which includes an 80-person
hot tub and a caf that
serves locally sourced foods.
viceroyhotelsandresorts.com)
CITY-VIEW STUNNER
Mandarin Oriental;
New York City
This 75-foot indoor lap pool
is surrounded by floor-toceiling windows; youll feel
as if youre freestyling along
the Manhattan skyline.
mandarinoriental.com/
newyork)
All-inclusives
BACK-TO-NATURE RETREAT
Blackberry Farm;
Walland, Tennessee
When youre not horseback
riding, trail running, biking,
canoeing, or foresting, you can
tour the 4,200-acre estates
working farm. Whatever food
doesnt come from the farm
itself is sourced locally, and
the propertys chef, sommelier, cheese maker, baker,
gardener, forager, butcher, and
chocolatier work together to
bring you fresh, healthy meals.
(From $1,490 for two nights,
blackberryfarm.com)
2015
HEALTHY
TRAVEL
AWARDS
Ski lodges
BEACHSIDE GETAWAY
The BodyHoliday;
Castries City, Saint Lucia
Along with yoga, snorkeling,
and indoor cycling (in a tree
house studio, no less), a daily
spa treatment is included in
your stay. To keep every palate
happy, restaurants on the property have indulgent gluten-free,
nut-free, dairy-free, soy-free,
and vegetarian options in addition to their regular menu items.
(From $581 a night, thebody
holiday.com)
FOUR-LEGGED
STRESS RELIEF
San Francisco
International
Airport
Besides organic
cafs and free
yoga rooms, the
airport offers a Wag
Brigade program:
The San Francisco
Society for the
Prevention of Cruelty
to Animals walks
therapy dogs through
the terminals to play
with and comfort
nervous fliers.
BEST WORKOUT
Toronto Pearson
International Airport;
Mississauga, Ontario
The in-terminal
GoodLife Fitness Club
(day pass, $15) has
a 20-Minute Quick
Fix circuit, so you
can fit a whole-body
workout into your
layover. And for $10,
you can rent Reebok
clothes and shoes.
FRESHEST FOOD
OHare International
Airport; Chicago
OHare has its own
aeroponic garden
that supplies
fresh produce to
restaurants there.
Postmeal, burn
off the calories in
the Hilton hotels
fitness center (day
pass, $22).
APRS-SKI SUPERSTAR
Madeline Hotel;
Telluride, Colorado
This newly renovated hotel
boasts an altitude-adjustment
oxygen bar (to help you cope
with the 10,000-foot elevation), a post-ski Pilates class,
and even a bath barista to
draw you the perfect soremuscle soak. Worth the extra
$15 cost: the Ski Ambassador
program, which shows you
the locals favorite slopes.
madelinetelluride.com)
STRESS-FREE VACATION STAY
Four Seasons Resort &
Residences, Whistler;
Whistler, British Columbia
The ski concierge will help you fit
your gear and plan your ski days.
Off the slopes, wine tastings,
three outdoor hot tubs, and
activities like dogsledding and
ice climbing will keep you happy.
fourseasons.com/whistler)
From top: Courtesy of Hotel Terra; Heather Anne Thomas
DESERT OASIS
Sunrise Springs;
Santa Fe, New Mexico
Work with a licensed counselor
at this brand-new retreat to
create your perfect daily
schedule. Choose
from activities like
horticulture therapy,
playing with puppies, pottery, yoga,
swimming, and fitness classes. Your
goal? To leave feeling
rejuvenated and with
a personalized wellness plan that will
take the calm vibes
home with you. (From
$1,350 for two nights,
sunrisesprings.com)
AIRPORTS
GREEN DREAM
Hotel Terra;
Jackson Hole, Wyoming
Breathe in the outdoors when
youre indoors at this ecofriendly ski lodge, which circulates fresh mountain air into
every guest room. Not a skier?
Go in the summer or fall and
hike in nearby Grand Teton and
Yellowstone National Parks.
hotelterrajacksonhole.com)

2015
HEALTHY
TRAVEL
AWARDS
racquetball, squash, and

basketball courts; group class
studios; and a quarter-mile
cushioned outdoor running
track. (Rooms from $169 a
night, hiltonanatolehotel.com)
Hotel spas
HEALTHIEST TREATMENT
Miraj Hammam Spa at the
Shangri La Hotel Toronto
This spas standout feature is
the Hammam, a high-intensity
steam chamber infused
with eucalyptus, a plant that,
according to studies, has potent
energizing and infectionfighting properties. (Hammam,
$25 for 15 minutes; miraj
caudaliespa.com)
Hotel
amenities
ADULT PLAYGROUND
Club Meds Creactive by
Cirque du Soleil; Punta Cana,
Dominican Republic
Channel your inner acrobat as
you inch along a tightrope, do
bungee aerobics, and practice
flips on the trampoline at this
Cirque-themed playscape.
(From $989 a week, clubmed
.us/puntacana)
BEST STARGAZING
The Post Ranch Inn;
Big Sur, California
On clear nights, an in-house
astronomer will spend an hour
showing you constellations
and planets using this cliff-top
resorts powerful telescope.
Or stargaze solo (or with your
man) at the spas infinity pool.
postranchinn.com)
MOST FUN
Alexis Hotel; Seattle
Rock-climbing wall, gymnastic
rings, even monkey bars
these are a few of the playthings
youll find at the brand-new
fitness center in this Kimpton
hotel. (Rooms from $229 a
night, alexishotel.com)
FANCIEST POSTCLASS PERK
Epic Hotel; Miami
The fitness studio offers five
versions of the brands signature Core Fusion workout,
including barre and boot
camp. After class, get a blowout at the Glam&Go express
styling bar in the locker room.
epichotel.com)
ENDLESS OFFERINGS
The Verandah Club at the
Hilton Anatole; Dallas
The 80,000 square feet of
exercise space fits a boxing
gym; a Kinesis room; tennis,
RENTAL CARS
STYLISH
SPEEDSTER
2016 Land Rover
Range Rover Sport
Its wide body easily
holds whatever skis,
bikes, or kayaks your
adventure requires.
Some models offer an
optional cooler box,
where you can stash
healthy snacks for
your drive.
TOP GOANYWHERE SUV
2016 Toyota 4Runner
TRD Pro
This SUVs off-road
capabilities will take
you to remote
locations with barely a
bump, and with up to
88 cubic feet of cargo
space, it has plenty of
room for a surfboard.
EARTHFRIENDLIEST RIDE
2016 Lexus CT 200h
This hybrid gets
42 miles per gallon
(city-highway driving).
Plus, the front seats
are designed with
a low center of gravity
to keep your lower
back ache-free.
COOLEST BONUS
Grand Velas Riviera Maya;
Playa del Carmen, Mexico
Each treatment of 50 minutes
or longer at this more than
90,000-square-foot spa features an hourlong Hydrothermal
Journeya tour through seven
From top: Courtesy of Club Med; courtesy of Grand Velas Riviera Maya
TASTIEST IN-ROOM EATS

Fresh Fridge at the Epiphany
Hotel; Palo Alto, California
Forget the usual minibar junk
food. This fridge is stocked
with three to four days worth
of yogurt parfaits, flatbreads,
homemade granola bars, and
local cold-pressed juice and
nut milks. (Rooms from $269 a
night, $95 for the Fresh Fridge,
jdvhotels.com)
Hotel gyms
FASTEST RELAXATION
JW Marriott Chicago
Here, the full-length treatments,
many of which incorporate
seasonal organic ingredients,
are amazing. But what really
makes this place special are
the express massages, facials,
and manicures. At just 25 minutes each, you can sneak in a
relaxation break between
sightseeing trips. (Massages
from $75, marriott.com)
get fit
healthy travel
SCAN TO BOOK OR TO
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AND SCAN THE PAGE. MAIL-IN
ENTRIES ALSO APPLY.
water experiences,
including a colortherapy steam room
and sensation showers, designed to
invigorate your body.
(Hydrothermal Journey,
$80; grandvelas.com)
Family
getaways
RANCH FUN
The Lodge & Spa at
Brush Creek Ranch;
Saratoga, Wyoming
Thirty thousand acres
of wide-open Rocky
Mountain spaces are
home to fly-fishing,
yoga, a high-ropes
course, and cattle
drives. Through the
Lil Wranglers program,
kids can learn about
horsemanship, wildlife, and pioneer times.
(From $750 a night,
with a three-night
minimum; brushcreek
ranch.com)
LAKESIDE RETREAT
Woodloch Resort;
Hawley, Pennsylvania
Consult the daily
menu of activities to
Healthy &
beautiful
hair
determine how youll

spend your day in the
Poconoskayaking,
paddleboarding,
and trips down the
waterslide are all in
play. Hire a babysitter
to handle the kiddie
Olympics while you
take in a spa day at the
Lodge at Woodloch.
(From $119 a night,
woodloch.com)
RELAX AND REJUVENATE
Barnsley Resort;
Adairsville, Georgia
Devote your afternoon
to horseback riding,
playing tennis, or swimming at this storybook
Southern manor turned
vacation getaway. Then
take a kid-friendly tour
of the historic gardens.
You may even see some
of the produce on your
plate later that evening. Kids have the run
of the farm during the
summer, thanks to the
Explorers Club. (Rooms
from $299 a night,
barnsleyresort.com)
For more Healthy Travel
Award winners, go to
shape.com/travelawards.
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Producepacked purees
Driven by their
deep love of
veggies, chefs
are playing
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nutritious
goodies shine:
By whipping
them into
creamy sauces
and dressings.
Chef Camille
Becerra, of Navy
in New York
City, blends
up three
delicious ideas.
Photograph by TOM SCHIERLITZ
Make
your
puree
Fill a blender or a
food processor
a little more than
halfway with cooked
vegetables. (If youre
using a softer vegetable like zucchini,
you can blend it raw.)
Add 14 cup of water
and season with salt,
spices, and herbs
of your choice. Puree,
drizzling in grapeseed or canola oil and
more water until you
get the consistency
you want (thinner for
a dressing, thicker
for a sandwich filling).
Add vinegar or
lemon juice to taste
to brighten the
flavor. Or for extra
creaminess, fold
in some Greek
yogurt.
eat right
gh
Carrot
pizza
When your dough
is cooked halfway,
top it with carrot puree (carrot
blended with
cumin, coriander,
turmeric, chili powder, salt, pepper,
oil, and lemon juice),
cilantro, sliced
scallions, chopped
almonds, and
a hearty green like
kale, stemmed and
cut into thin strips.
Add mozzarella and
finish baking.
You can
also toss
a puree
with
pasta,
stir one
into a
stew, or
use as a
dip for
crudits.
Broccoli-grain
salad
herbs used in the puree.
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ESSENTIAL OLIVES
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SAVOR THE FLAVOR

The search for the perfect pasta substitute is right in your
produce aisle or your vegetable garden! Spaghetti squash is
delicious, nutritious, and easy to prepare when coupled with
Bertolli sauces.
Halve 1 large spaghetti squash lengthwise and deseed
Brush with olive oil and arrange cut side down on
baking sheet
Bake at 400o for 45min or until tender
Gently scrape squash with a fork for spaghetti-like strands
Top with your favorite Bertolli Riserva Sauce
VISIT VIVABERTOLLI.COM
When flavor is involved, the debate over

cooking with fresh versus dried herbs often
comes upbut theres good news! Fresh or dry
herbs can be used interchangeably, so feel free to work
with what you have on hand. Just remember to adjust
the amount a good rule of thumb is three portions of
fresh herbs to one portion of dry. To embrace the essence
of Italian cooking, use traditional herbs like basil and oregano
and pair with pasta cooked al dente. Buon appetito!
Discover More Ways to Bring Tuscany to Your Table
SCAN FOR MORE RECIPES

FROM VIVA BERTOLLI!
VIVA Bertolli Riserva Sauce with Balsamic Vinegar & Caramelized

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For more smart swaps and

delicious recipes, pick up
Eat This, Not That! (2015 edition),
available exclusively at eatthis.com.
EAT THIS!
NOT THAT!
EAT THIS!
Soups on!
By DAVID ZINCZENKO
SMART
SOUP
SWAPS
Starting with a broth-based

soup will keep you from overindulging in the rest of your meal.
Order a cup instead of a bowl
and youll consume less sodium
and fewer calories and still feel
satisfied.
(178 calories)
330 CALORIES
SAVE! 7,380
MG SODIUM
When you want

classic chicken . . .
When youre
craving Italian . . .
NOT THAT!
Au Bon Pain
Chicken
Florentine Soup,
medium (280
calories, 15 g fat)
NOT THAT!
Olive Garden
Zuppa Toscana
(220 calories,
15 g fat)
EAT THIS!
Au Bon Pain
Chicken Noodle
Soup, medium
(120 calories,
2.5 g fat)
SAVE! 160 calories and 12.5 g fat
Soup (cup)
water. Reduce heat to medium

low and simmer for 5 minutes,
stirring occasionally. Bring to a
boil and add 8 mini dumplings
(like Trader Joes Chicken Cilantro
Mini Wontons) and 34 cup shelled
edamame, and cook for 2 minutes more. Add a handful of fresh
spinach and stir until wilted.
EAT THIS!
Olive Garden
Minestrone
(110 calories,
1.5 g fat)
SAVE! 110 calories and 13.5 g fat
50 calories, 600 mg sodium
At the grocery store . . .

NOT THAT!
Campbells Slow
Kettle-Style
Tomato & Sweet
Basil Bisque, 1 cup
(290 calories,
16 g fat)
EAT THIS!
Campbells
Healthy Request
Harvest Tomato
With Basil Soup,
1 cup (100 calories,
0 g fat)
SAVE! 190 calories and 16 g fat
Recipe by Kate Parham Kordsmeier. Food styling by Jamie Kimm; prop styling by Lisa Lee/Ray Brown Pro
Warm up and
slim down with
these simple
and delicious
comfortfood picks.
Swap steak
for shrimp for
a new flavor
option.
Crunchy
Vegetable
and Beef
Salad
Serves: 4
Active time:
20 minutes
Total time:
35 minutes
2. In a medium bowl,
1 cup plus
2 tablespoons
rice wine vinegar
2 tablespoons
freshly squeezed
lime juice
2 teaspoons
Dijon mustard
1 tablespoon plus
2 teaspoons
honey
1 teaspoon grated
fresh ginger
2 teaspoons
sriracha
6 tablespoons
toasted sesame
oil, plus more
for the grill
Made for each other...
Crunchy veggies
and lean beef
Recipe by REBECCA MILLER FFRENCH
212 teaspoons
kosher salt,
plus more
for seasoning
14 teaspoon freshly
ground black
pepper, plus more
for seasoning
1 pound skirt steak
1 cup thinly sliced
radishes (about
6 radishes)
12 cup thinly sliced
red onion (about
12 small onion)
23 cups broccoli or
cauliflower florets
or a mix of both,
chopped
23 cups thinly
shredded
Napa or purple
cabbage or a
mix of both
1. In a small bowl,
whisk together
2 tablespoons rice
wine vinegar, lime
juice, mustard, 2 teaspoons honey, ginger,
mix together remaining 1 cup rice wine

vinegar, remaining
1 tablespoon honey,
and 1 teaspoon salt.
Add radishes and
onion and stir. Set
aside and let stand
for 30 minutes.
3. To a large bowl,
add broccoli and/
or cauliflower and
cabbage and toss
with remaining
marinade, remaining 12 teaspoon salt,
and black pepper
to taste. Set aside.
4. Preheat a grill to
medium high and

rub the grates with
sesame oil (or use
a grill pan). Remove
beef from marinade,
blotting excess with
paper towels. Grill for
5 minutes on one side
and 3 to 5 minutes
on the other, or until
cooked through. Let
rest for 5 minutes.
5. Meanwhile, drain
radishes and onions,

discarding vinegar,
and toss with the
other vegetables.
Slice meat thinly
across the grain and
serve over salad.
Season the finished
dish with salt and
pepper to taste.
Nutrition score per

serving: 499 calories,
35 g fat (8.4 g saturated), 12 g carbs,
36 g protein, 3 g fiber,
692 mg sodium
Photograph by LINDA PUGLIESE
Food styling by Jamie Kimm
Theyre each extremely healthy in their own way, but

together, cruciferous vegetables and a lean cut of steak
are a powerful combination, says Keri Gans, R.D.N.,
a Shape advisory board member and the author of The
Small Change Diet. In addition to protein and iron, beef
is rich in selenium, a mineral that boosts the immune
system, regulates thyroid hormones, and protects against
cancer. Broccoli, radishes, and other cruciferous veggies
also have cancer-fighting power, thanks to high levels
of the compound sulforaphane. Pair the two superstars
and youve got a delicious healthy dish.
sriracha, sesame
oil, 1 teaspoon salt,
and black pepper.
Put skirt steak in a
ziplock bag and add
3 tablespoons of the
marinade. Seal and
shake the bag to coat;
set aside to marinate
at room temperature
for 30 minutes.
eat right
weight loss
Are you eating

too much fruit?
Overdoing even a
good thing can make
you gain weight,
experts say.
Discover how
to nd the
healthy zone.
PORTION
PATROL
Eating extra
peaches,
apples, and
pears can put
you over your
daily calorie
count.
By SHARON LIAO
Portion control also matters. While

you might measure out peanut butter
or nibble just a single square of chocolate, youre less likely to monitor how
much pineapple youre eating, says
Sonya Angelone, R.D.N., a spokeswoman for the Academy of Nutrition
and Dietetics, even though its natural
sweetness makes it easy to polish off
multiple portions in one sitting. Keep
in mind that a serving is just a half cup
of chopped fresh fruit (or one medium
piece), a quarter cup of dried fruit, or
a half cup of fruit juice. A small deli
container of fruit salad can easily hold
several portions, while some juice-bar
Photographs by CLAIRE BENOIST
Fresh calories are still calories

Adding fruit to our diets doesnt necessarily lead to pounds lost, research suggests. Thats because we tend to tack
those servings on top of whatever else
were eating. A cookie seems like an
indulgence, so you may compensate by
eating less later on, Slayton says. But
with fruit, chances are you wont make
the same adjustment. Though some
diets call fruit a freebie that you dont
need to count in your daily tally, it does
have calories. For instance, a cup of
grapes has about 100 calories, which
is more than most medium cookies.

In fact, a recent study published in the
American Journal of Clinical Nutrition
found that dieters who increased their
intake of produce didnt lose a significant amount of weight. The key is to
replace energy-dense foods with fruit or
vegetables, says study author Kathryn
Kaiser, Ph.D., an instructor at the
University of Alabama at Birmingham
School of Public Health. So rather than
adding a side of berries to a pancake
breakfast, youre better off putting
them on top of your short stack in place
of syrup, a swap that can shave a few
hundred calories from brunch.
POWER
TO KEEP YOU
ROLLING
RIGHT ALONG
Energize your day with the crunch of almonds. Get 6g
of energy-giving protein, 4g of hunger-slaying ber and
essential nutrients in every heart-healthy handful, ready
whenever you need it most.
2015 Almond Board of California. All rights reserved.
CRUNCH ON
eat right
weight loss
drinks deliver nearly six servingsand more

than 300 caloriesin one oversize cup.
Most of those calories come from fructose,
the main sugar in fruit. And while some recent
research linking fructose to weight gain and
cravings applies more to the concentrated dose
of sugar you get from drinks like soda (sweetened
with high-fructose corn syrup) than the amount
in an orange (which is bundled with nutrients and
hits your system more slowly), when you overdo
it on fruit, those sugar grams add up.
Fruit may not bust your hunger
Conventional diet wisdom says that thanks
to its high fiber content, fruit should keep you
satisfied for a long time. While thats partially
truean apple (about 100 calories) is much
more satisfying than 100 calories of processed
crackersfiber alone wont keep your stomach
from rumbling. That apple has four grams of
fiber but less than one gram each of protein and
fat, which are also key to satiety. In comparison,
a 100-calorie portion of almonds has two grams
of fiber plus nearly four grams of filling protein
and eight grams of healthy, hunger-busting fat.
Thats why its a good idea to pair fiber-rich fruit
with other foods that have fat and protein, like
nut butter and cheese, Slayton says.
Wake up
your mind and body with
a ve-minute stretch session.
Youll feel strong, grounded
and ready to start the day.
Prepare
a healthy breakfast the night
beforemix one part rolled
oats, one part milk, and
one-third cup Greek yogurt.
Store in the fridge overnight
and top with fruit or nuts for a
delicious start to the day.
Head out the door

and take your morning coffee
or tea to-go in an insulated
Comfort Cup by Chinet.
Try almond or coconut milk for
a healthy sweetener alternative.
FIND MORE WAYS TO

GET YOUR DAY STARTED AT
MYCHINET.COM/COMFORTCUP.
So how much fruit should you eat?

Most healthy eaters should cap their intake at no
more than two pieces or cups of fresh fruit a day,
Slayton says. Of course that number varies from
person to person. If youre trying to lose weight,
stick with one piece or cup, but if youre training
for a marathon or are a regular at Spinning, you
can eat more, she explains.
To make the most of your servings, Slayton
suggests choosing fruit thats lower in calories
and sugar. (For the full rundown, see The Fruit
Sugar Scale, at right.) Opt for whole fruit rather
than juice or dried fruit, which both pack more
calories and sugar per ounce and are easier to
overeat. Cant give up your green juice? Pick
one thats made only with vegetables. Or blend
a smoothie, which doesnt filter out fiber and
so keeps you fuller longer, Angelone suggests.
If you need help kicking your overfruiting
habit, try swapping in vegetables, which tend to
be lower in calories and sugar. That way, youll
still get plenty of vitamins, minerals, and antioxidants. When it comes to produce, vegetables
have all the nutrients you need, but fruit doesnt.
Crunch on cucumbers or bell pepper slices
instead of your usual apple or grapes, or ask for
sliced tomato instead of fruit salad at breakfast.
THE FRUIT
Surprisingly, some
of the sweetesttasting fruits, like
strawberries and
watermelon, have
the least sugar and
fewest calories per
serving.
Strawberries
(1 cup, whole)
46 calories
7 grams sugar
3 grams fiber
Watermelon
(1 cup, diced)
46 calories
9 grams sugar
1 gram fiber
Orange
(1 navel)
69 calories
12 grams sugar
3 grams fiber
Banana
(1 medium)
105 calories
14 grams sugar
3 grams fiber
Pineapple
(1 cup, chunks)
82 calories
16 grams sugar
2 grams fiber
Pear
(1 medium)
101 calories
17 grams sugar
6 grams fiber
Apple
(1 medium)
95 calories
19 grams sugar
4 grams fiber
Grapes
(1 cup)
104 calories
23 grams sugar
1 gram fiber
Chinet and Comfort Cup are registered trademarks of Huhtamaki, Inc., in the US and elsewhere. Huhtamaki 2015
Chicken
dinner
reinvented
Make
it hot.
Or not.
Theres good
reason the
bird rules so
many of our
meals: Its
lean, healthy
protein. But
what chefs
love are
the creative
things they
can do with
the classic.
Three kitchen
kings demo
here.
Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists
Piri Piri
Chicken
With Slaw
Photographs by TOM SCHIERLITZ
When migraine pain strikes
Reach for
RELPAX
(eletriptan HBr) 40 mg
Ask your doctor about RELPAX today.
Important Safety Information

Do not take RELPAX (eletriptan HBr) if you:
Have heart disease or a history of Have taken other migraine

medications in the last 24 hours,
heart disease
including other triptans, ergots,
Have a history of stroke, transient
or ergot-type medications
ischemic attack
Have a history or current evidence Are allergic to RELPAX or any of
its ingredients
of hemiplegic or basilar migraines
(if you are not sure about this, ask RELPAX should not be used within
at least 72 hours of treatment with
your doctor)
the following medicines:
Have peripheral vascular disease
Nizoral (ketoconazole),
(e.g. narrowing of blood vessels to
the legs, arms, stomach,
Sporanox (itraconazole),
intestines, or kidneys)
Serzone (nefazodone),
Have ischemic bowel disease
TAO (troleandomycin),
(inadequate blood supply to
Biaxin (clarithromycin),
the intestine)
Norvir (ritonavir), and
Viracept (nelnavir)
Have uncontrolled blood pressure
All brands are trademarks of their owners.
Patients taking RELPAX may experience serious side effects, including:

Heart attacks and other heart problems. Heart problems may lead to death.
Stop taking RELPAX and get emergency medical help right away if you have any
symptoms of heart attack like discomfort in the center of your chest that lasts for
more than a few minutes, or that goes away and comes back; chest pain or chest
discomfort that feels like an uncomfortable heavy pressure; squeezing, fullness,
or pain; pain or discomfort in your arms, back, neck, jaw, or stomach; shortness of
breath with or without chest discomfort; breaking out in a cold sweat; nausea or
vomiting; feeling lightheaded.
Serotonin syndrome is a serious and life-threatening problem that can happen

when taking RELPAX, especially when used with certain medications commonly
used to treat depression such as selective serotonin reuptake inhibitors (SSRIs)
and serotonin and norepinephrine reuptake inhibitors (SNRIs). Tell your doctor
right away if you experience mental changes such as hallucinations, fast heartbeat,
high body temperature, trouble walking, or nausea, vomiting or diarrhea.
Changes in color or sensation in your ngers and toes (Raynauds syndrome).
Stomach and intestinal problems like sudden or severe stomach pain, stomach
pain after meals, weight loss, nausea or vomiting, constipation or diarrhea, bloody
diarrhea, fever.
Problems with blood circulation to your legs and feet (cramping and pain in your
legs or hips); like feeling of heaviness or tightness in your leg muscles, burning or
aching in your feet or toes while resting, numbness, tingling, or weakness in your
legs, cold feeling or color changes in 1 or both legs or feet.
Most common side effects are dizziness, nausea, weakness, tiredness and
drowsiness. If you have these symptoms, do not drive a car or do anything
where you need to be alert. Tell your doctor about any side effects you have.
RELPAX should be used during pregnancy only if the potential benet justies the
potential risk to the fetus.
You are encouraged to report negative side effects of prescription drugs to the FDA.
Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.
Indication
RELPAX (eletriptan HBr) is indicated for the acute treatment of migraine with
or without aura in adults. RELPAX should only be used where a clear diagnosis of
migraine has been established. RELPAX is not for the prevention of migraines or
other types of headaches, including cluster headache.
Medication overuse headaches. Some patients who take too many RELPAX may
have worse headaches. If your headaches get worse your doctor may decide to stop
your treatment with RELPAX.
Please see Important Information for RELPAX on back.
SAVINGS
CARD
Find out how you may save on your prescription at RELPAX.com*

* Terms and Conditions apply. Save up to $1200 per year.
RSE668505-01
2014 Pzer Inc.
All rights reserved.
Printed in USA/July 2014
Important Information
RELPAX (REL - packs) (eletriptan hydrobromide) Tablets
Please read this information before you start taking RELPAX and each time you
get a refill. There may be new information. This information does not take the
place of talking with your doctor about your medical condition or your treatment.
What is the most important information I should know about RELPAX?
RELPAX can cause serious side effects, including: Heart attack and
other heart problems. Heart problems may lead to death. Stop taking
RELPAX and get emergency medical help right away if you have any of
the following symptoms of a heart attack:
discomfort in the center of your
pain or discomfort in your arms,
chest that lasts for more than a few
back, neck, jaw, or stomach
minutes, or that goes away and
shortness of breath with or without
comes back
chest discomfort
chest pain or chest discomfort that
breaking out in a cold sweat
feels like an uncomfortable heavy
nausea or vomiting
pressure, squeezing, fullness, or pain feeling lightheaded
RELPAX is not for people with risk factors for heart disease unless a heart exam
is done and shows no problem. You have a higher risk for heart disease
if you:
have a family history of heart disease
have high cholesterol levels
are a female who has gone
smoke
through menopause
are overweight
are a male over age 40
have diabetes
Serotonin syndrome. Serotonin syndrome is a serious and life-threatening
problem that can happen in people taking RELPAX, especially if RELPAX is taken
with anti-depressant medicines called selective serotonin reuptake inhibitors
(SSRIs) or serotonin and norepinephrine reuptake inhibitors (SNRIs).
Ask your doctor or pharmacist for a list of these medicines if you are not sure.
Call your doctor right away if you have any of the following symptoms of
serotonin syndrome:
mental changes such as
high body temperature
seeing things that are not there
tight muscles
(hallucinations), agitation, or coma
trouble walking
fast heartbeat
nausea, vomiting, or diarrhea
changes in blood pressure
What is RELPAX?
RELPAX is a prescription medicine used to treat acute migraine headaches with
or without aura in adults. RELPAX is for people who have been diagnosed with
migraine headaches.
RELPAX is not used to prevent or decrease the number of migraine headaches you
have. It is not known if RELPAX is safe and effective to treat cluster headaches.
It is not known if RELPAX is safe and effective in children.
Who should not take RELPAX?
Do not take RELPAX if you:
have heart problems or a history of heart problems
have or have had a stroke or problems with your blood circulation
have hemiplegic or basilar migraines. If you are not sure if you have these types
of migraines, ask your doctor
have narrowing of the blood vessels in your legs, arms, stomach, or kidney
(peripheral vascular disease)
have ischemic bowel disease
have uncontrolled high blood pressure
have taken any of the following medicines in the last 24 hours:
other triptans or triptan combination products such as:
sumatriptan (Imitrex)
almotriptan (Axert)
frovatriptan (Frova)
sumatriptan and naproxen
naratriptan (Amerge)
sodium (Treximet)
rizatriptan (Maxalt)
zolmitriptan (Zomig)
ergotamines such as:
Ergomar
Bellergal-S
Cafergot
Wigraine
dihydroergotamines such as:
D.H.E. 45 or Migranal or methysergide (Sansert)
have taken the following medicines within the last 72 hours:
clarithromycin (Biaxin)
ketoconazole (Nizoral)
itraconazole (Sporanox)
ritonavir (Norvir)
nefazodone (Serzone)
nelfinavir (Viracept)
troleandomycin (TAO)
Based on PI LAB-0077-11.0
RSE660702-01
are allergic to eletriptan or any of the ingredients in RELPAX. For a complete list
of ingredients in RELPAX, please see the complete prescribing information on
www.RELPAX.com
What should I tell my doctor before taking RELPAX?
Before you take RELPAX, tell your doctor if you:
have heart problems or a family
have liver problems
history of heart problems or stroke
are pregnant or plan to become
pregnant. It is not known if RELPAX
have high cholesterol
will harm your unborn baby
have diabetes
are breastfeeding or plan to
smoke
breastfeed. RELPAX passes into your
are overweight
breast milk and may harm your baby.
are a female who has gone
Talk to your doctor about the best
through menopause
way to feed your baby if you take
have kidney problems
RELPAX
Tell your doctor about all the medicines you take, including prescription
and over-the-counter medicines, vitamins, and herbal supplements. Your doctor
will decide if you can take RELPAX with your other medicines. RELPAX and other
medicines may affect each other causing side effects.
Especially tell your doctor if you take anti-depressant medicines called:
selective serotonin reuptake inhibitors (SSRIs)
serotonin and norepinephrine reuptake inhibitors (SNRIs)
Ask your doctor or pharmacist for a list of these medicines if you are not sure.
Know the medicines you take. Keep a list of them to show your doctor or
pharmacist when you get a new medicine.
What should I avoid while taking RELPAX?
RELPAX can cause dizziness, weakness, or drowsiness. If you have these
symptoms, do not drive a car, use machinery, or do anything where you need to
be alert.
What are the possible side effects of RELPAX?
RELPAX may cause serious side effects. See What is the most important
information I should know about RELPAX?
These serious side effects include:
changes in color or sensation in your fingers and toes
(Raynauds syndrome)
stomach and intestinal problems (gastrointestinal and colonic
ischemic events)
Symptoms of gastrointestinal and colonic ischemic events include:
sudden or severe stomach pain
constipation or diarrhea
stomach pain after meals
bloody diarrhea
weight loss
fever
nausea or vomiting
problems with blood circulation to your legs and feet (peripheral
vascular ischemia)
Symptoms of peripheral vascular ischemia include:
cramping and pain in your legs or hips
feeling of heaviness or tightness in your leg muscles
burning or aching pain in your feet or toes while resting
numbness, tingling, or weakness in your legs
cold feeling or color changes in 1 or both legs or feet
medication overuse headaches. Some people who take too many RELPAX
may have worse headaches (medication overuse headache). If your headaches
get worse, your doctor may decide to stop your treatment with RELPAX.
The most common side effects of RELPAX include:
dizziness
weakness
drowsiness
nausea
tiredness
Tell your doctor if you have any side effect that bothers you or that does not go
away. These are not all the possible side effects of RELPAX. For more information,
ask your doctor or pharmacist.
Call your doctor for medical advice about side effects. You may report side effects
to the FDA at 1-800-FDA-1088.
All brands are trademarks of their owners.
This products label may have been updated. For current full prescribing
information, please visit www.pfizer.com.
2014 Pfizer Inc.
All rights reserved.
Revised June 2014.
eat right
new & easy
With Slaw
Chef Curtis Stone of Maude in
Beverly Hills, California
Serves: 4
Active time: 35 minutes
4 red Thai chiles, stemmed

5 garlic cloves
14 cup red wine vinegar
212 teaspoons kosher salt, plus more
for seasoning
23 cup olive oil
1 pound boneless, skinless chicken thighs,
cut into 2 to 3 pieces each
1 small white onion, thinly sliced
1 lemon, thinly sliced
14 small head green cabbage, very thinly sliced
14 English cucumber, halved lengthwise
and sliced into thin half-moons
14 red onion, very thinly sliced
14 cup julienned carrots
14 cup fresh mint leaves, thinly sliced
Juice and zest of 1 lime
1. In a food processor, blend chiles, garlic, vinegar,
and 212 teaspoons salt; with processor running,

slowly add olive oil. Coat chicken with 23 cup piri
piri sauce; let marinate in the refrigerator for 30
minutes to one day. Refrigerate remaining sauce.
2. Preheat a grill or a grill pan over high heat.
Toss white onion and lemon with a pinch of salt.

Thread chicken, onion, and lemon onto skewers
(if bamboo, soak first in water for at least an
hour). Grill, turning often and basting with 13 cup
piri piri sauce, until fully cooked and charred in
spots, about 12 minutes.
3. In a large bowl, combine cabbage, cucumber,
red onion, carrot, and mint. In a small bowl,

whisk 1 tablespoon lime zest and 2 tablespoons
lime juice with extra-virgin olive oil. Toss cabbage
mixture with dressing to coat; add salt to taste.
4. Serve skewers with slaw, remaining piri piri
sauce, and flatbreads if desired.
Nutrition score per serving: 453 calories,

33 g fat (5.2 g saturated), 17 g carbs, 25 g protein,
5 g fiber, 863 mg sodium
Serves: 8
Total time: 2 hours 10 minutes
(includes 1 hours baking)
4 pounds skinless, bone-in chicken

thighs (about 12 pieces)
Kosher salt
Freshly ground black pepper
Lemon wedges, for garnish

1. Preheat the oven to 375. Season chicken with
salt, pepper, and paprika and dredge in flour.
2. Heat oil in a large Dutch oven or another
oven-proof pot over medium high heat. In two

batches, brown chicken for 5 to 8 minutes per
side, and then transfer to a platter.
3. Add onion, garlic, and bell pepper to drippings
1 medium white onion, diced
in pot. Cook, stirring with a wooden spoon for

about 3 minutes, or until vegetables soften.
Deglaze pot with vinegar, scraping up brown bits
from bottom. Add olives, artichokes, tomatoes,
and broth. Return chicken to pot, along with any
juices; season with salt and pepper.
4 garlic cloves, minced
4. Bring stew to a boil, cover, and transfer to
1 teaspoon paprika
12 cup all-purpose flour
14 cup canola oil
1 red bell pepper, cored, seeded, and

chopped
oven. Bake for 1 to 112 hours. Garnish with lemon

wedges and serve.
14 cup sherry vinegar

24 pitted green olives, such as manzanilla
24 pitted Kalamata olives

18 g fat (3 g saturated), 15 g carbs, 48 g protein,
3 g fiber, 609 mg sodium
Piri Piri Chicken With Slaw adapted with permission from Good Food, Good Life by Curtis Stone (Ballantine Books, 2015)
2 tablespoons extra-virgin olive oil

4 flatbreads or naan (optional)
Nutrient rich, calorie smart

Special K Red Berries has delicious
whole grains and real strawberries
to nourish you on to amazing things.
, TM, 2015 Kellogg NA Co.
eat right
new & easy
Cook a
bird in 25
minutes.
Spatchcock
Chicken
With Tangy
Chimichurri
Chef Tim Love of Lonesome
Dove Western Bistro in Austin
and Fort Worth, Texas
Serves: 4
Total time: 35 minutes
1 whole organic chicken

(about 3 pounds)
14 cup peanut oil
14 cup smoked paprika
14 cup granulated garlic or
3 tablespoons garlic powder
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon chile flakes
14 cup kosher salt, plus more
for seasoning
34 garlic cloves
14 cup fresh basil
14 cup fresh cilantro
14 cup fresh chives
Zest and juice of 1 lime
Juice of 1 orange
2 cups olive oil
4 lemons, halved, for garnish
1 Preheat a grill to medium high
and the oven to 375, and wrap a

brick with aluminum foil. Using
kitchen shears, remove the backbone of the chicken and open the
bird like a book. Rub with 3 tablespoons peanut oil. Mix together
paprika, granulated garlic, onion
powder, cayenne, chile flakes,
and 14 cup salt; rub seasoning mix
liberally on both sides of chicken.
2. Heat a cast-iron pan on grill.

Add remaining 1 tablespoon
peanut oil in a thin layer to

pan; add chicken skin side down
and place foil-wrapped brick
on top. Cook for 6 to 8 minutes,
then transfer to oven. Cook
about 15 minutes more, or until
chicken reaches an internal
temperature of 165.
coarsely chop garlic and herbs.

Add olive oil and zest, and pulse
until well combined but still
coarse. Season to taste with salt
and pepper. Add chimichurri to
chicken, garnish with lemon halves,
and serve.
3. Meanwhile, make the chimichurri: Place garlic cloves, basil,

cilantro, chives, lime juice, and
orange juice in the bowl of a food
processor. Pulse a few times to
Nutrition score per serving: 593

calories, 46 g fat (7.3 g saturated),
11 g carbs, 36 g protein, 2 g fiber,
944 mg sodium
SLENDERI
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Black Bean
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Ingredients:
1 cup canned black beans,
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1/2 cup ZingTM Baking Blend
1/4 cup canola oil
1/4 cup unsweetened applesauce
1/3 cup unsweetened cocoa powder
2 large eggs
1 tsp vanilla extract
1/4 tsp salt
1/4 cup semi-sweet chocolate chips
Instructions:
Preheat oven 350F. Grease an 8x8-inch baking
pan with cooking spray; line with parchment
paper. Grease top of parchment. Set aside.
5-CALORIE
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Bake with FEWER CALORIES.
2015 Domino Foods, Inc.
In a bowl, beat black beans, using an electric

mixer, until smooth. Add ZingTM Baking Blend and
remaining ingredients, except for chocolate
chips. (Do not over mix.) Scrape down sides
of bowl. Fold in chocolate chips. Pour batter
into pan. Bake 30 - 35 minutes. Cool
completely before cutting.
Yields 16 squares.
Gluten-free recipe.
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ITS TASTIER
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Silk Vanilla
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National Taste Test 2013; Silk Vanilla
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is a trademark of WhiteWave Foods.
eat right
fresh & fast
New!
Try it now. . .
Parsnips
CREAMY
MEETS
DREAMY
NOW IN CHOCOLATE
AND VANILLA
Salt-roast
them
Mix four to five
cups of kosher
salt with some
chopped thyme,
rosemary, black
peppercorns, and
cold water, creating a sandy texture.
Spread a thin layer
on a sheet pan,
add parsnips, and
cover fully with
the rest of the salt
mixture. Bake for
30 minutes at
400 degrees, cut
open with a knife,
remove parsnips
and drizzle
with oil.
Chef Paul Lee
of Patina
in Los Angeles
Turn them
into noodles
Peel parsnips,
then use the
vegetable
peeler to create
long, thin
fettucine-like
strands. Briefly
blanch them
in boiling salted
water, shock
in ice water,
and drain and
dry. Reheat
the noodles in
your favorite
sauce, perhaps
a pesto.
Chef Lee Anne
Wong of Koko
Head Cafe in
Honolulu
Bake them
into bread
Food styling by Jamie Kimm
Make the most

of parsnips sweetness by using them
instead of carrots
or zucchini in a quickbread batter.
Chef Richard
Blankenship of CBD
Provisions in Dallas
The irresistibly creamy taste of

Silk Cashewmilk is now available
in chocolate and vanilla.
Life just got a little sweeter.
Taste for yourself.
Silk.com/Cashew
2015 WhiteWave
All trademarks are owned by Frito-Lay North America, Inc. 2015
livehealthy
Scan
for more
online.
HOW TO GET MORE

DONE ALL DAY LONG
THE SMARTEST
WAY TO SLEEP
NATURAL WAYS TO
FIGHT A COLD
Getty Images
If you want to really make a difference

in your energy levels, you need to start
at the source: your mitochondria, the
tiny dynamos that live in every cell of
the body. These powerhouses convert
food into adenosine triphosphate (ATP),
which becomes your bodys main source
of fuel. Mitochondria are so important
because they regulate the way the body
generates energy, explains Ann Marie
Chiasson, M.D., the assistant director of
the Fellowship in Integrative Medicine

at the University of Arizona. And that
process directly affects how quickly you
burn fat, how well you recover from exercise, your capacity to fight off disease,
and your ability to focus.
As you approach your forties, however, your mitochondria become more
sluggish and eventually die, thus draining
your energy, slowing your metabolism,
and weakening your immunity. Scientists
dont yet know why this happens, but

there is exciting new research that finds
certain habits can prevent and even
reverse the decline. No matter what your
age, fold the study-backed strategies
below into your routine, starting now.
The first thing youll notice is an increase
in your mental power. A few weeks
in, youll also see improvement in your
workout endurance and strengthyoull
probably drop a few pounds, too.
live healthy
energy tips
Ease up your cardio

High-intensity training delivers
fast results. But it also creates
something called oxidative
stress, says Keshav Singh,
Ph.D., a professor of genetics, pathology, and
environmental health
at the University of
Alabama School
of Medicine.
Pushing yourself
to your limit every
time you work out will
backfire, harming your
mitochondria and making you
feel tired and weak, he says.
Steady cardio, on the other
hand, boosts your circulation,
bringing more oxygen and nutrients to your cells without causing any additional strain. The
result: a two- to threefold bump
in the number of mitochondria in your muscles, brain, heart,
and lungs, Dr. Chiasson says. She
suggests aiming for 40 minutes
of moderate-intensity activity
(when youre able to speak in
short sentences but not carry on
a full conversation) three to five
days a week. When you do highintensity sessions, work them in
on the alternate days. Balance
is keyif you exercise hard one
day, rest or work out gently
the following day to allow your
mitochondria time to recover.
study participants got a pretty

aggressive sports massage,
Dr. Tarnopolsky says. Bonus:
Postworkout rolling also
reduces the inflammation
that causes muscle soreness later.
5 easy
rechargers
Eat healthier sugar

In the process of turning food
into ATP, mitochondria create
destructive by-products in
the form of free radicals, molecules that can damage cells. The
antioxidants and other nutrients in fruits, vegetables, and
lean meats help counteract the
negative effects of free radicals,
research in the International
Journal of Biomedical Science
Turmeric
This spice contains

curcumin, a potent
antioxidant that
helps protect
mitochondria from
oxidative stress,
Keshav Singh,
Ph.D., says. Add it to
smoothies,
vegetable dishes,
and curries.
Cruciferous
vegetables
Broccoli, brussels
sprouts, and
cauliflower contain
sulforaphane, an
antioxidant, and
coenzyme Q10, a
compound that
helps your
mitochondria
convert food
into adenosine
triphosphate.
Lean meat
Red meat is
especially high in
L-carnitine and
vitamins B6 and B12,
all of which help your
mitochondria work
more efficiently.
Vegetarian? Ask your
doctor if you should
take supplements.
showed. But sugary and processed foods cause the bad

molecules to multiply, and if you
eat too much junk food, your
mitochondrial function will
deteriorate, Singh says. Opt for
natural sources of sugar such
as fruit or organic honey, which
contain antioxidants that may
help protect your cells and keep
your energy high while satisfying your sweet craving.
Try a detox diet
Restricting your food intake to
no more than 500 calories a day
once or twice a week is extreme,
but it can be beneficial to your
mitochondria, Dr. Chiasson
says. Such a diet appears to
boost levels of brain-derived
neurotrophic factor, a protein
thats critical to the growth
of new mitochondria, recent
research in the journal Nature
Communications revealed.
Occasional fasts also make your
body more sensitive to insulin
and reduce inflammation, both
of which help your mitochondria work harder. If you want to
try it, eat healthy low-cal fiberand protein-rich foods like
chicken and veggies and guzzle
water on the days you fast.
Dark leafy greens
These are top

sources of folic acid,
a nutrient that
boosts mitochondrial
growth and
function.
Levi Brown/Trunk Archive
Use a foam roller

every time you sweat
Massaging your tired limbs for
just 10 minutes after a sweat
session causes a spike in PGC-1a,
a protein that fuels mitochondrial growth in your muscles,
according to a study in the
journal Science Translational
Medicine. That extra surge
may speed muscle recovery
and bump up your endurance capacity, explains Mark
Tarnopolsky, M.D., Ph.D., the
author of the study. But skip the
gentle rollout and use a faster,
more vigorous technique. The
Sleep more
soundly
An estimated
25 million
Americans suffer
from obstructive sleep
apnea (OSA), a disorder
that occurs when you stop
breathing for anywhere from
a few seconds to more than
a minute repeatedly throughout the night. You dont wake
up, but you also never really sink
into deep sleep. Besides making
you feel exhausted and raising your risk of a range of health
problems like heart disease,
that lack of quality zzzs triggers
oxidative stress and inflammation, which in turn damage your
mitochondrial DNA, according
to recent research from the
University of Foggia in Italy. If
you snore (even when youre
not stuffy), Kathleen Bennett,
the president of the American
Academy of Dental Sleep
Medicine, recommends seeing
a sleep doctor for diagnosis.
Treatment can be as simple as
wearing a fitted mouth guard to
bed. But because some women
with OSA dont snore, see your
M.D. if you consistently wake up
in the morning feeling tired.
FOODS FOR
MIGHTIER
MITOCHONDRIA
live healthy
sex & your body
Ive got
plans for you
tonight.
Oh yeah?
Like what?
Youll see.
Cant wait!
74
Better sex, less stress
If youre convinced that everyone else is having more sex than you are, get over it. Jumping
into bed just because you feel as if you should boost the action can backfire. In a new study
at Carnegie Mellon University, couples who were asked to have sex twice as often as they
usually did enjoyed each session significantly less, and they also felt more stressed. When sex
becomes an obligation, its less pleasurable, says George Loewenstein, Ph.D., the lead author
of the study. If the desire is there, youll naturally fall into a pattern of having sex about as
often as you want to, he adds. Instead of worrying about quantity, focus on having fun. Its
a lot easier to do that when youre not feeling anxious about some self-imposed quota.
Leaking when you lift weights,

run, or do other activities that
put sudden pressure on your
abdomen, such as laughing or
coughing, is known as stress
urinary incontinence (SUI),
says Deepak A. Kapoor, M.D.,
the president of Advanced
Urology Centers of New York.
Though it may be embarrassing, its pretty common, and
there are ways to treat it.
SUI occurs when your pelvic
floor muscles are too weak
to support the opening of
your bladder during strenuous activities, often as a

result of childbirth. When
youre strainingto finish
your 15th kettlebell swing, for
instancethe muscles cant
keep urine from leaking out,
Dr. Kapoor explains.
Make sure to continue
drinking enough water to stay
hydrated during the day. It
sounds counterintuitive
in fact, many women restrict
their liquids, thinking it will
lead to less leakingbut
dehydration just concentrates the urine, Dr. Kapoor
warns. That can increase
odor and may cause
irritation as well. He suggests simply going to the

bathroom right before your
gym session. You can also
try Poise Impressa Bladder
Supports ($14, walmart.com),
a tampon-like insert designed
to support the bladder and
help prevent leaks, so you
can power through your WOD
without a care. Of course, if
the problem happens every
time you lift heavy weights,
see your doctor to discuss
treatments, including Kegels
to strengthen your pelvic
muscles. (And yes, they really
do work when done correctly,
Dr. Kapoor says.)
SOURCE: American
Psychological Association
123rd Annual Convention
Noe DeWitt/Trunk Archive
Q
Yikes! I leaked during
CrossFit. How can
I prevent this from
happening again?
Percentage of
people who say
they have sexted
with their partner
while in a committed
relationship. If
you havent tried
it, theres good
reason to: Couples
who enjoy sending
each other racy
texts are happier
with their sex
lives, and their
relationships in
general, than
those who dont
send messages.
Researchers arent
sure which comes
first, the sexting or
the great sex.
But they say its
possible that
swapping steamy
messages
helps couples
communicate
about what they
want in the
bedroom, which
in turn leads to
hotter betweenthe-sheets action.
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live healthy
psych report
How to melt
iceberg stress
Some tension
is so buried,
you dont even
know its there.
But its hurting
your health
and stealing
your happiness.
Heres how
to conquer it.
NEEDY
MOTHER
By DANA HUDEPOHL
GUY
HATES
HIS JOB
WORLD
POLITICS
DOG
ISSUES
OFFICE
POLITICS
ANNOYINGLY
PERFECT
SISTER
CANT
STICK TO
DIET
Getty Images
(Continued)
While many factors affect heart disease, diets low in saturated fat
and cholesterol may reduce the risk of heart disease.
, TM, 2015 Kellogg NA Co.
live healthy
psych report
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Lewis found that often people

who said they werent stressed or
anxious nonetheless had elevated
levels of stress hormones like
adrenaline and cortisol.
So whats to blame? It may
be a factor of todays culture of
busyness. Were spending more
time than ever at work, according to studies from the Russell
Sage Foundation, a social
science research organization.
Simultaneously, were spending
less time taking part in the things
that really relax us and give us
joy, like relationships and hobbies. Often stress is a sign that we
arent doing whats important to
us, or that when we are, we arent
noticing it because were too busy
thinking about what we have to
do next, says Lizabeth Roemer,
Ph.D., a professor of psychology at
the University of Massachusetts
Boston and a coauthor of The
Mindful Way Through Anxiety.
On a crash course
If you dont realize youre stressed,
you cant deal with it, and thats
a big problem. Over time, stress
hormones cause inflammation
and the release of damaging free
radicals that wear down your natural defenses, says Peg Baim, the
director of the Stress Management
TURN OFF SMARTPHONE STRESS
With the endless barrage of alerts, text messages, tweets, calls,

calendar invites, and email that we get, its no wonder our phones
are a top source of hidden tension. Three ways to dial it down:
Power off an hour
before bed. Thats my
top piece of advice, says
Jean M. Twenge, Ph.D., a
professor of psychology.
Michigan State University
researchers found that
using your smartphone
for work late at night interferes with shut-eye and
leaves you less engaged
at the office the next day.
Use your phone to wake
you up? Switch to a cheap
alarm clock instead.
ISSA.
ISSA
Theres a sneaky type of anxiety

that lurks beneath your consciousness, undetected for the most part
but certainly not inert. This isnt
that obvious angst we feel when
were under recognizable duress,
but rather a vague mental and
physical state that experts call iceberg stress, so named because the
teeny tip that is apparent on the
surface is nothing compared with
whats looming below. Iceberg
stress can be triggered by habits so ingrained that we may not
always be aware of them, such
as perfectionism or negative selftalk, explains David Lewis, Ph.D.,
a psychologist and a fellow of the
International Stress Management
Association. For instance, you
look at your neighbors house and
lament that yours will never be as
chic; at work, you worry that your
boss is frustrated with you. This
type of thinking becomes so automatic that you dont even notice it,
but the accompanying tension is
building quietly and doing physical
and emotional damage.
Another way to understand iceberg stress is to think of it as like
living next to a busy highway, Lewis
continues. After a while you stop
hearing the traffic. But that doesnt
mean the fumes and the noise
arent getting to you. In his research,
93013
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live healthy
psych report
and Resiliency Training

Program at Massachusetts
General Hospital. The effects
of stress accumulate, and the
body loses its ability to regulate cholesterol, blood sugar,
metabolism, and emotions.
Your first line of defense is to
recognize the signs of iceberg
stress. If you find yourself criticizing yourself and the people
around you or ruminating on
little problems that you consciously know arent worth it,
youre probably struggling. Not
being able to cope with everyday aggravations is one of the
surest clues, Lewis says.
In addition, pay attention to
the signals your body is sending you. Everyone has a tell,
Lewis says. For example, after
a few hours at work, you may
have back pain or a headache.
Your system is ramping up its
production of stress hormones,
such as adrenaline, and increasing inflammation to give you the
energy and protection it thinks
you need to plow through,
Baim explains. Thats how it
deals with the tension, but that,
in turn, can lower your brains
threshold for additional stress.
Your next step is to try to ID
whats eating away at you. Each
night before bed, jot down your
feelings from throughout the
day, Lewis suggests. Dont hold
backmake note of anything
that pops into your head. At
the end of the week, read the
entries and look for patterns,
like recurring feelings of jealousy or inadequacy. These are
things that contribute to iceberg stress, and when theyre
out in the open, youll be better
able to recognize and deal with
them going forward, he says.
Get personal
It takes face-to-face time
with your tribe to really connect. Facebook and texting
can fill in some gaps, says Jean
M. Twenge, Ph.D., the author
of Generation Me, but its sort
of like eating junk food when
what you really need is a healthy
meal. As we all know, most
people post only the good stuff
on social media, tempting you
to compare your life with theirs
and to feel that youre falling
short, a big trigger of iceberg
stress. But when you sit down
and have a heart-to-heart
with a friend, you get the whole
storythe bad and the good
Twenge says. Plus, it feels therapeutic to spill the latest details
about whats going on in your
life. In the process, you might
express thoughts and feelings
that you didnt even know were
gnawing at you.
Tone down your workout

(you read that right)
Your heart-thumping cardio
blast is great for busting stress
in general, but the problem with
intense workouts is that they
tend to focus on achieving some
optimum goal (how many reps
you do, how speedy you are),
encouraging you to pressure
yourself to beat your last PR
or to out-exercise your fitness
frenemy. That sense of competition and purpose can be fun
and healthy, but if youre really
suffering from iceberg stress, it
can exacerbate the matter.
Instead, every day until you
feel calmer overall, set aside
time to take an outdoor stroll,
Lewis says. If youre really craving a sweat, pick up the pace
and run, but leave your tracker
at home, suggests Carrie Roldan,
the author of Run Yourself
Once you have a sense of whats Happy. Think I need to run
to feel good, to quiet my mind,
causing your tension, its time to
and to be in nature, she says.
find ways to minimize it. These
The point is to use running to
techniques are proven to help.
Sink iceberg stress
5 WAYS
TO TAME
TENSION
FAST
The sciencebacked solutions
that follow
deliver some
serious relaxation perks.
Heres how to
reduce your
stress levels by . . .
68
61%
READ A
PAGE-TURNER.
LISTEN TO
YOUR FAVORITE
MUSIC.
54%
SIP A CUP
OF TEA
OR COFFEE.
42%
21%
TAKE A WALK.
PLAY A
VIDEO GAME.
connect to what really matters,

so it becomes a meditation
in motion.
Breathe better
Each time your smartphone
pings, take a deep belly breath,
then slowly exhale before
checking the notification. It
may seem a little silly, but these
moments of mindfulness add
up to something powerful.
Deep breathing activates your
parasympathetic nervous system, which slows your heart
rate, delivers more oxygen to
your brain, and turns off your
bodys stress response, lowering
levels of cortisol, Baim explains.
Find your purpose
Ask yourself, What matters
most to me in life? Then brainstorm ways to stay connected
with that greater purpose every
day. If your big passion is to help
others, for instance, volunteer
with a group like Girls on the
Run, which teaches preteens
self-confidence through running. When were connecting to something thats really
meaningful to us, it builds up
a sort of buffer zone between
ourselves and the constant
pressures that contribute to
below-the-surface stress, says
Jack Groppel, Ph.D., a founder of
the Johnson & Johnson Human
Performance Institute.
Claim a mantra
The more you repeat negative,
competitive, or self-defeating
thoughts (like My butt never
looks good in yoga pants),
the more hard-wired they
become, Baim says. To keep
these downer beliefs from
sticking, find a few positive oneliners and make them your cell
phones wallpaper. When you
see them, repeat them to yourself so that they become fixed in
your brain. Soon, theyll crowd
out the negative.
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live healthy
I did it!
50
pounds
gone!
By AMY ZAVATTO
THE MOTIVATION
Two years ago, Joanna
discovered that her
health was at risk after
she gained 50 pounds.
My doctor told me that
if I didnt change my
lifestyle, I could end up
with type 2 diabetes,
says the mental health
therapist. I quickly
chose to get healthy.
NAME Joanna Harberts

AGE 36
HOME Ventura, California
START WEIGHT 196 lb
CURRENT WEIGHT 143 lb
THE WORKOUT
Joanna joined a gym
and invested in personal training sessions
that combined cardio,
weights, and highintensity intervals.
I was so out of shape
I threw up after my
first workout! she says.
She also logged time on
the treadmill, elliptical,
and stairclimber.
THE DIET
Joanna gave up grilled
cheese sandwiches
and began eating lean
protein, vegetables,
and whole grains. But
she battled sugar and
fat cravings. Id tell
myself, junk food isnt
worth itmy health is
more important, she
says. Within a month,
the cravings subsided.
THE PAYOFF
Joanna lost about two
pounds a week over
10 months. She is now
a size 4. More important, she is no longer
at risk for diabetes.
It took a lot of hard
work, but I can do things
I only dreamed of, like
a mud run and a 10K,
Joanna says. Next up:
a half-marathon and
a Tough Mudder!
Share your weight-loss success story. Have you lost major pounds? We want to hear all about your accomplishment. Send us an email at ididit@shape.com and include your
name, age, and hometown; details about your achievement; and before and after photos. Your story could be featured in a future issue! (All submissions become the property
of Meredith Corporation and will not be returned. Submission constitutes permission to use photos and stories in all media.)
Photograph by DUSTIN SNIPES
DADS DONT TAKE SICK DAYS.
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Think about it
PLAY WITH THE CLICH. Being thankful around Thanksgivingits so obvious, that
the mandate quickly becomes white noise this time of year. But dont let it.
And heres why: People who feel gratitude have better moods, better sleep, less
fatigue, and lower levels of inflammatory biomarkers (an indicator of heart disease
risk) than those who dont indulge in the practice, a recent study found. When
our bodies are in a fight-or-flight modefor example, when were frantically rushing to meet a deadlineour heart rate and blood pressure increase in response,
explains study author Laura Redwine, Ph.D., the associate director of the Center
of Excellence for Research and Training in Integrative Health at the University
of California, San Diego. Taking a few moments to focus on the now and express
gratitude can bring us out of our busy heads and back to a relaxed state.
Maybe youre not a journaler who jots down your good fortune. So play around
reminders to thank someone programmed into your phone three times a day might
work for you. Move past the hokey undertones and love what you have.
Why
were
crazy
about
Carrie!
By Claire Connors
Photographs by James Macari
Styling by Audrey Slater
Calia tank top

($35, caliastudio.com).
Level 99 jeans ($135,
level99jeans.com). Edge
of Ember earrings ($47,
edgeofember.com).
Cynthia Rybakoff crystal
necklace ($152, cynthia
rybakoff.com). Beck agate
necklace ($175, beckjewels
.com). Rings, from left:
Kasan double finger ring
($130, kasanejewellery
.com). Sarah Magid Jewelry
ring ($88, sarahmagid.com).
Phyllis + Rosie ring
($185, phyllisandrosie.com).
Miranda Frye ring ($42 for
three, mirandafrye.com).
Wedding ring, Carries own.
SHAPE NOVEMBER 2015 147
I will take any type

of workout I can get,
whenever I can get it,
Get your workout wear to pull double

duty. Since I exercise almost every day,
I like wearing clothes that look just as
good on the street as they do at the gym.
Ive always been an athletic-wear fanatic,
but everything I owned was either superfunctional and not cute, or really frilly and
not right for my workout. I need exercise
clothing that I can actually work out in
but that also looks great if I meet a friend
for coffee afterward. Thats why I created
Calia with Dicks Sporting Goods. And
now I wear it everywhere.
Flatten your belly overnight. Im vegan

and I love bread, but recently, I started
making dinner a breadless meal. Ill have
a bowl of oatmeal for breakfast, and Ill
make a sandwich on Ezekiel bread for
lunch, but in the evening Ill have protein
and vegetables and no bread. When
I wake up, my belly is flat!
Find your chill time. I think its important

to sit quietly every day for 10 minutes. In
the morning, I enjoy my cup of coffee and
plan the day in my head to be ready for
it. And sometimes at night, I sip a glass of
red wine and just relax. Ive learned to
give myself a break.
Hair by Peter Butler/Tracey Mattingly; makeup by Matin/Tracey Mattingly for Willa; manicure by Chanel celebrity manicurist Gina Viviano for Chanel Le Vernis; prop styling by Tara Marino/Ray Brown Pro
announces Carrie Underwood, 32,

the singing sensation and clothing
designer. For me, its the key to
being happy and healthy. Though
its dicult to nd spare time
these days, she admits. Thats not
a surprise, considering Carrie and
her husband, the hockey player
Mike Fisher, are new parents of a
10-month-old son, Isaiah, and that
in addition to diaper duty, shes
promoting her CD Storyteller,
hosting the Country Music Awards
on November 4, and designing her
popular new line of workout wear,
Calia, which she just presented
at New York Fashion Week in
September. Still, the Nashville
native has her priorities set. Here,
the creeds by which she lives . . .
and exercises.
Make 30 minutes the magic number.

After I had Isaiah, my goal was to take
control of my body again. I was lucky:
I gained only 30 pounds, which is the
recommended amount, and I exercised throughout my pregnancy. I did
have a C-section, which meant waiting
six weeks before working out. Within
10 days, though, I was able to begin walking slowly on the treadmill and around
my neighborhood. It felt so good to
be active! When I got the OK from my
doctor, I started exercising with my
trainer. Now we box and we hike trails,
among other things. I like to continually
mix up my routines to stay motivated.
But my favorite workout is Tabata,
which I can do at home in about a half
hour. Im in love with it! Its hard, but
it really works. I choose seven different
exercises, like squats, lunges, or pushups, and do eight rounds of each
20 seconds on, 20 seconds off for eight
rounds. It really revs up my metabolism.
When Im done, I can handle anything.
CARRIES
WORKOUT
PLAYLIST
Ive started running

outside in addition to
doing my Tabata
routines, Carrie says.
These are some of the
songs I listen to when
I jogtheir fast-paced
beat keeps me going.
Dancing With Myself,
Kickstart My Heart,
Its So Easy,
Gangstas Paradise,
Metal Health
(Bang Your Head),
GET THE LOOK

Burberry jacket
($995, burberry.com).
Guess bustier ($79,
guess.com). Lulus shorts
($68, lulus.com).
Comfort scents
The seasons newest fragrances are warm, rich, and
luxuriouseverything youre craving in the colder weather.
By Kelsey Castaon Photograph by Claire Benoist
FRAGRANCE
FINDER
When subtle hints of rose
and jasmine meet earthy
papyrus wood, you get
Marc Jacobs Decadence
Eau de Parfum ($120,
sephora.com), a rich,
feminine spritz that puts
you in a romantic, candlelit
evening kind of mood.
Michael Kors Rose Radiant

Gold Eau de Parfum ($80,
macys.com) offers the same
homey feeling you get from
a well-worn flannel. Cassis
and mandarin make it fresh,
while the soft, musky notes
conjure a primal sense of
familiarity, Sutcliffe says.
Like a tray of fruit-topped
confections, youll find
black cherry, praline, and
raspberry in Donna Karan
Liquid Cashmere Black
($108, macys.com). Powdery
heliotrope and patchouli
help soften the sugar rush.
Infused with spicy amber
and cinnamon, Armani
Priv Ambre Eccentrico
($270, armanibeauty.com)
is like a warm shot of
whiskeypleasantly strong
and unexpectedly smooth.
6
The initial surge of bergamot gives Balmain Extatic
Intense Gold Edition ($120,
neimanmarcus.com) a surprisingly juicy kick as the
bold aromas of resin and
vanilla blossom brew.
5
7
If sitting campside on a chilly

night is your idea of nirvana,
youll love Saltus by Liquides
Imaginaires ($210, barneys
.com). Its notes of sandalwood, cedar, and eucalyptus
instantly transport you to
the woods.
Dolce&Gabbana Velvet
Exotic Leather ($225,
saksfifthavenue.com) mixes
leather, rum absolute, and
incense to create one seriously badass spray. Since
leathery notes exude masculinity, they can make you
feel protected and safe,
Sutcliffe says.
Sculpt
your
Breakthro
body
This new Pilates is pumped up,
meaning it takes the abs-tightening technique
to the next level and transforms it
into a total-body lean routine.
By Jaclyn Emerick /// Photographs by Sarah Kehoe
ugh
FIT FASHION
Koral jumpsuit
($189, koral.com).
THIS
WORKOUT
IS HOT!
STRONG,
Styling by Audrey Slater; hair by David Cruz/Kramer + Kramer for Oribe Hair Care; makeup by Brian Duprey/Judy Casey, Inc., for Nars
Thats the trademark Pilates

body. Do this next-level version and you can
add chiseled, fit, and fierce to the list. And you
wont need a fancy machine or quirky tone-up
tool to get there. Thanks to her tweaks to the
workout styles signature small moves, instructor
Karen Lord, the owner of the Karen Lord Pilates
Movement studio in New York City, has created
a bolder technique that gets deeper into your
muscles and leads to even more results from the
scientifically proven mat classics.
Youll shake, burn, and work your hardest, but
I promise that youll actually achieve the toning
youre hoping to see, says Lord, whose transformative classes draw many professional athletes,
including runners prepping for big races.
Experience her modern approach (Lords
motto: Out with the old and in with the exciting
new) with this workout that she created for
Shape. If youve done Pilates before, the moves
may look familiar at first, but they each have an
added challenge that makes the difference.
While traditional Pilates favors the abs, this
routine puts all of your major muscles through
the paces. Every movement starts in your
core and then radiates to your arms and legs,
Lord says. Because you have to focus intently
on your posture and connecting your breath
to each movement, youll use almost every muscle you have, which helps you build an exceedingly strong core and a gorgeous, balanced
body, she says.
Lords style is the opposite ofand adds a

nice counterpoint tothe AMRAP-heavy workout world we live in. You wont get breathless
or be sweat-drenched. Youll lift, press, and
extend in slo-mo, thereby feeling a deep burn
not present in many other workouts. Slower can
be harder, because you take time to start the
movement in the muscle, not the joint, she says.
Its crucial to getting results and avoiding injury.
Dont worry if your body trembles on your final
reps. That means youre doing something new
and challenging and making changes in your
muscles, Lord explains. Focus on balance, then
alignment. (The pointers in Form Check on page
159 will help you with both.) You cant tap into your
body too much, Lord says. Is your jaw tight? Youre
clenching your neck instead of working your abs.
Are your shoulders crunched up to your ears?
Thats a lot of tension and wasted energy. These
are go-to areas that we typically feel comfortable
getting to do the dirty work for the often weaker
abdominals, which can be trickier to find and fire
up, she says. Lord calls these form fixes her little
big deals. They turn something thats easy to
cheat through into something body-changing.
Life-changing as well, Lord would argue.
When you do this workout, youll experience an
endorphin release, of course, but connecting
your mind to your movements is really profound,
she explains. Life becomes a litter sharper, and
you feel less anxious. Flip the page and we
guarantee youll become a believer.
FIT FASHION
This page: Vimmia
tank top ($102,
yogaoutlet.com).
GapFit leggings
($65, gap.com).
Opposite page:
Nesh NYC bralette
($74, neshnyc.com).
SukiShufu leggings
($125, sukishufu.com).
FIT FASHION
This page:
Alo Yoga bra
($50, aloyoga.com).
Lululemon leggings
($102, lululemon.com).
Opposite page:
Alo Yoga bra
($52, aloyoga.com).
Bebe shorts ($39,
bebe.com).
FIT FASHION
This page: Espalier
wrap top ($118,
espaliersport.com).
Rowley leggings ($148,
cynthiarowley.com).
Opposite page:
Alo Yoga bra ($50,
aloyoga.com).
GapFit leggings
($65, gap.com).
FORM CHECK
Think of this as your to-do list for
every single move. It may seem like
a lot, but its the recipe for sculpting success.
Breathe! That means deep, lungexpanding inhalations and slow,
noisy, and deliberate exhalations.
Keep your shoulders away
from your ears, and your neck
and spine long.
Lift up and out of your joints;
pull your abs in toward your spine
and energetically upward.
Watch for hyperextension in your
elbows and knees, and correct it
when it happens by softening your
arms and legs.
Keep your wrists straight, your
fingers long, and your toes spread.
Speaking of wrists, theyre
a common weak point, and if they
hurt during any of the moves,
lower yourself onto your forearms.
If your lower back starts to feel
cranky, tuck your pelvis under to
redirect the work back to your abs.
Take your time.
1 SINGLE-LEG TEASER TWIST

WORKS ABS, OBLIQUES, HAMSTRINGS
into floor, arms extended forward at shoulder height with palms down.
Inhale as you slowly round your lower spine into a C shape; exhale as you
raise and extend left leg at a 45-degree angle (keeping thighs aligned),
toes pointed. Rotate torso to right to start, then inhale to raise arms about
a foot; exhale to lower [shown]. Thats 1 rep. Do 10 reps. Then, pull your
body deeper into the C curve and inhale as you pulse torso forward and
backward 10 times each. Switch sides; repeat.
2 REVERSE-PLANK KICK
WORKS SHOULDERS, TRICEPS, ABS, BUTT
Sit on mat with legs long and together, feet flexed, palms
flat beneath shoulders. Exhale as you point toes and
lift hips into reverse plank to start. Inhale, then extend left
leg upward at a 45-degree angle [shown]; exhale as you
lower leg with foot flexed. Thats 1 rep. Do 10 reps. Without
lowering from reverse plank, switch sides; repeat.
A B
3 JACKKNIFE INTO AIR FROGS

WORKS SHOULDERS, TRICEPS, ABS
Your
workout
Lie faceup on mat with legs extended, arms by

sides, and palms down. Exhale as you lift legs and
then hips, rolling onto shoulders (stay off neck),
straightening legs, and pointing toes toward ceiling directly above eyes [A] to start. Inhale as you
bend knees wide, lowering legs toward shoulders
with feet flexed and heels touching [B]. Exhale
back to start position. Thats 1 rep. Do 10 reps.
Slowly roll down, one vertebra at a time.
Do each move in order for the number of reps

indicated. Repeat the routine once or twice. Love
it? Good news: You can do this workout every
day. And if you do it for one month, youll see and
feel a difference in your body, strength, posture,
and mood, Lord says. But if youre adding this to
a schedule packed with other get-fit passions,
then shoot for three times a week and youll
notice the better-body, happier-mind benefits
kick in at four to six weeks.
Youll need
A mat and a set of 2-, 3-, or 5-pound dumbbells
A/B
4 SIDE DIAMOND LEGS
WORKS ABS, OBLIQUES, BUTT, QUADS,

HAMSTRINGS, OUTER THIGHS, INNER THIGHS
Lie on mat on right side with knees stacked and

bent toward chest. Place right forearm on floor
and left palm on floor in front of belly. Lift feet off
floor (knees stay together and pointing down).
Then stack hips by opening left knee toward
ceiling [A] to start. Inhale as you extend left leg
outward at a 45-degree angle [B]. Exhale as
you slowly return to start position. Thats 1 rep.
Do 10 reps. Switch sides; repeat.
SCAN TO SHOP THE LOOKS

AND LEARN THE MOVES!
DOWNLOAD THE FREE LOVE MY
SHAPE APP AND SCAN THE PAGE.
A/B
5 DIAMONDS IN THE SKY

WORKS SHOULDERS, BACK, TRICEPS, BICEPS, ABS
Stand with feet hip-width apart, arms by sides, and

a weight in each hand. Bend knees into a half squat
and shift butt back; pitch torso forward slightly and
keep spine straight. Inhale, extending arms overhead
(biceps alongside ears) with thumbs touching and
palms facing forward [A] to start. Exhale, bending
elbows wide and drawing thumbs toward head [B].
Return to start position. Thats 1 rep. Do 10 reps.
GET THIS WORKOUT

ON YOUR IPAD
Watch this routine wherever you
are with the Shape iPad edition.
Go to shape.com/digitalnow for
details. Or see them online at
shape.com/pilatesplus.
A B
6 ABS BLAST
WORKS SHOULDERS, BICEPS, ABS, CALVES
Sit on mat with a weight in each hand, arms by

sides, and bring legs into a tabletop. Extend
arms forward at chest height with palms
down [A] to start. Inhale as you lean torso
back and extend legs forward 45 degrees
with feet flexed [B]. Exhale as you return to
start position. Thats 1 rep. Do 10 reps.
FIT FASHION
Splits 59 leggings
($148, splits59.com).
Roxy sports bra
($32, roxy.com).
A B
8 HAWK WINGS REACH

WORKS SHOULDERS, BACK, TRICEPS,
BICEPS, ABS, OBLIQUES
7
position. Thats 1 rep. Do 10 reps. Then exhale as
you reach left arm forward with palm down and
to start position. Thats 1 rep. Do 10 reps.
repeat. Thats 1 rep. Do 10 reps.
THE NEW
ALLSTARS
PERSIMMONS,
CHAYOTE
SQUASH,
LEMONGRASS . . .
MEET THE
INGREDIENTS
YOURE GOING
TO FALL FAST
IN LOVE WITH.
SLIGHTLY
EXOTIC, YES,
BUT ALSO WIDELY
AVAILABLE
AND AMAZINGLY
VERSATILE,
THEY ADD
A DELICIOUS
TWIST TO
FAMILIAR DISHES
AND A NICE
READY TO UP
YOUR FLAVOR
GAME?
Recipes by GENEVIEVE KO
P h o t o g r a p h s b y R AY M O N D H O M
Food styling by JAMIE KIMM
Middle
Eastern
Tacos
Exotic
spice mix
(Previous page)
Middle
Eastern
Tacos
Exotic ingredient:
Ras el hanout
spice mix
Serves: 4

6 red radishes, trimmed

and diced
14 cup pitted green olives,
sliced
14 cup fresh mint leaves,
chopped, plus whole leaves
for serving
1 tablespoon fresh lemon juice
2 tablespoons extra-virgin
olive oil
1 tablespoon plus 12 teaspoon
ras el hanout
Kosher salt
1 pound 12-inch-thick lamb
shoulder steaks or beef
skirt steaks
12 6-inch corn tortillas
Tzatziki
Lemon wedges
1. In a medium bowl, toss together
Chorizo
Fried Rice
Exotic ingredient:
Chayote squash
Serves: 4

1 tablespoon plus 1 teaspoon

extra-virgin olive oil
1 12 pounds chayote squash
(about 3), quartered,
seeded, and thinly sliced
crosswise
6 scallions, thinly sliced
Kosher salt
6 mini sweet peppers

(preferably a mix of red,
orange, and yellow), sliced
into thin rings
1 cup packed fresh cilantro,
finely chopped
1. Bring a large pot of water to a
boil. Add rice and 1 teaspoon oil

and cook, stirring occasionally,
until just tender, 10 to 12 minutes.
Drain, rinse under cold water
until cool, and drain again. Spread
onto a large rimmed baking sheet
to quickly dry.
2. Heat remaining 1 tablespoon
oil in a large skillet over mediumhigh heat. Add chayote squash,
scallions, and a generous pinch

of salt. Cook, stirring occasionally,
until squash is crisp-tender and
scallions are soft, about 2 minutes.
Transfer to a large bowl.
3. To the same skillet over
medium-low heat, add chorizo.

Cook, stirring occasionally,
until chorizo slices gently curl
and turn golden, about 4 minutes. Add peppers and cook,
stirring, for 1 minute. Add
cooked rice and cook, stirring,
until hot, about 2 minutes. Add
cilantro and the chayote mixture
and stir until well mixed. Divide
among bowls.

485 mg sodium
2. Heat a large grill pan or an out-
door grill to medium high. Rub meat

with remaining 1 tablespoon oil,
then with remaining 1 tablespoon
ras el hanout. Generously season
with salt. Grill, turning once, to
desired doneness, 3 to 4 minutes
per side for medium. Let rest for
5 minutes and warm tortillas
on grill pan, about 1 minute per side.
Thinly slice meat across the grain,
removing any bones.
3. Divide meat-and-radish mixture
among warm tortillas and add
tzatziki. Top with mint leaves and
serve with lemon wedges.

503 mg sodium
Prop styling by Sarah Cave/EH Management
1 cup basmati rice, rinsed

well and drained
4 ounces cured chorizo,

paper casing discarded,
sliced into thin
half-moons
radishes, olives, mint, lemon

juice, 1 tablespoon oil, 12 teaspoon
ras el hanout, and salt to taste.
LEMONGRASS
GIVES THIS
CLASSIC SOUP
FAR EASTERN
FLAIR.
Creamy
Butternut
Squash Soup
2. In a large saucepan over medium-
Exotic ingredient:
Lemongrass
(Find it at your grocery store

or Asian markets.)
Serves: 4
Total time: 1 hour
1 13.5-ounce can coconut

milk, chilled
12 cup unsweetened
coconut flakes
1 tablespoon grapeseed
or canola oil
4 shallots, chopped
Kosher salt
4 stalks lemongrass, yellow

and pale green parts only,
trimmed and chopped
1 tablespoon chopped
fresh ginger
1 butternut squash (about
3 pounds), peeled, seeded,
and chopped
2 cups coconut water
1 12 cups water
1. Carefully open coconut milk and
scoop the thick cream on top into

a small bowl. Cover and refrigerate.
Set aside remaining coconut milk.
low heat, toast coconut flakes,

stirring often, until golden, 2 to
3 minutes. Reserve on a plate.
3. Add oil to the same pan over
medium heat. Add shallots,

season with salt, and cook, stirring
occasionally, until tender but not
browned, about 5 minutes. Add
lemongrass and ginger and continue
to cook, stirring, until fragrant and
golden, about 2 minutes. Add squash
and a generous pinch of salt. Cook,
stirring, for 1 minute. Add coconut
water, coconut milk, and water,
and stir to combine. Bring to a boil
over high heat, then reduce to a
simmer. Cook until squash is tender,
about 30 minutes.
4. Carefully puree the soup in a
blender, working in batches (or

leave in pan and blend with an
immersion blender until very
smooth). Strain through a finemesh sieve and season to taste
with salt.
5. Divide soup among four bowls.

Whisk coconut cream until smooth
and drizzle on soup. Top with
toasted coconut flakes.
*calories,
22 g fat (16.9 g saturated),
180 mg sodium
Asian Meatball
Sliders
Exotic ingredient:
Fish sauce
(Check the ethnic foods aisle.)
Serves: 4
Juice and zest of 1 lime
1. In a medium bowl, stir
together lime juice, sugar, and

2 teaspoons fish sauce until
sugar dissolves. Add apple and
toss to coat; set aside. In a small
bowl, stir together mayonnaise
and half the basil; set aside.
2. Using your hands, mix together
turkey, garlic, remaining 1 tablespoon fish sauce, remaining basil,

and lime zest in a large bowl; roll
into 12 meatballs. Heat oil in a
2 teaspoons sugar
large skillet over medium heat

and cook meatballs, turning
occasionally, until browned, 8 to
10 minutes.
3. Drain apple mixture and add
the liquid to skillet with meatballs.

Add water and bring to a boil,
scraping browned bits from the
skillet and turning meatballs occasionally until completely cooked
through and liquid has thickened
into a glaze that clings to meatballs, about 6 to 8 minutes.
4. Spread basil mayonnaise on
buns, then divide meatballs and

apple among them. Top with
sriracha and jalapeos if desired.

1,088 mg sodium
1 tablespoon plus 2 teaspoons

fish sauce
1 small crisp sweet-tart apple
(like Gala), cored and cut
into matchsticks
14 cup plus 1 tablespoon
mayonnaise
1 cup tightly packed fresh basil
leaves, finely chopped
1 pound ground turkey
2 garlic cloves, finely chopped
1 tablespoon grapeseed or
canola oil
12 cup water
12 mini brioche buns or potato
rolls, split
TIP
Just a little fish sauce adds
deep, complex, umami-packed flavor
to a wide range of recipes,
including marinades, vinaigrettes,
soups, sauted vegetables,
and meat dishes.
Sriracha (optional)
Jalapeo peppers, thinly
sliced (optional)
MAKE THESE SLIDERS FOR AN EASY WEEKNIGHT MEAL

OR A FUN AND FESTIVE PARTY APPETIZER.
IN THIS UPDATE OF
A SOUTHERN STAPLE,
SWEET PERSIMMONS
BALANCE SAVORY
SPICED PORK CHOPS.
Smothered
Pork Chops
Exotic ingredient:
Persimmons
Serves: 4
1 teaspoon fennel seeds

2 tablespoons extra-virgin olive oil
4 bone-in 34-inch-thick pork loin
chops (about 112 pounds), excess
fat trimmed
Kosher salt
18 teaspoon crushed red chile flakes
1 red onion, very thinly sliced
2 tablespoons water
12 cup dry white wine
5 small ripe but firm Fuyu
persimmons (about 112 pounds),
stemmed, peeled, and cut into
wedges
1. Toast fennel seeds in a large skillet over
medium-low heat until fragrant and lightly

browned, about 3 minutes. Transfer to a
cutting board.
2. Add 1 tablespoon oil to same skillet
over medium-high heat; swirl to coat pan.

Generously season pork chops with salt
and pepper. Add pork chops in a single
layer and cook, turning once, until
browned and barely pink in the center,
about 6 minutes. While pork cooks,
add chile flakes to fennel seeds on cutting board and chop. Transfer cooked
pork to plates and immediately sprinkle
with fennel-chile seasoning.
3. To the same pan over medium heat, add
onion, water, and a generous pinch of salt.
Cook, stirring frequently, until softened,
about 5 minutes. Add 14 cup wine and boil,
stirring and scraping up the browned bits
from the pan. When almost all the liquid
has evaporated, spoon caramelized onion
on top of pork chops.
4. Heat remaining 1 tablespoon oil in the
same skillet over medium-high heat. Add

persimmons, stirring occasionally, until
lightly caramelized, about 2 minutes. Add
remaining 14 cup wine and cook, stirring
occasionally, until almost all the liquid has
evaporated. Mound persimmons on pork
chops and onions.

11 g fat (2.6 g saturated), 15 g carbs, 32 g
protein, 1 g fiber, 183 mg sodium
HOW WE EAT NOW :: Part 3
Same food.
Happier attitude.
The new emotional eating.
Its not about

using food to soothe
our negative emotions
or comfort us after a
bad day. The newest
thinking is that putting
emotion into our meals can
actually improve our
health and even help us
lose weight. In this special
report,the third in a
series on our relationship
with food right now,
Shape investigates this
intriguing new concept.
By Jennifer Miller
Illustration by Guyco
HOW WE EAT NOW :: Part 3
or Liz Katz, a busy marketing manager in New

York City, food is mainly about functionality. Ive
always loved to eat, but my priorities have changed,
says Liz, 27, who grew up watching cooking shows
but now doesnt like to set foot in the grocery store,
lest she be tempted by cookies and crackers. Im
cutting back on carbs, so I mostly have a lot of kale
salads and grilled chicken at my desk, she explains.
My meals are healthy and convenient.
What they are not is particularly pleasurable. For
a growing number of Americans, eating has become
a mission to get as many good nutrients, such as
protein, fiber, and antioxidants, as we can in the least
amount of time. We also dont want to become too
emotionally invested in food, because if we do, we
might overeat or consume the wrong things, like
bread and cupcakes. Consequently, meals are no
longer about the joy of savoring a delicious wholegrain dish or a perfectly cooked piece of fish, but
a perfunctory Im hungry, so let me eat something
quick, easy, and healthy and get back to concentrating on the zillion other things I need to do.
We are so concerned about consuming whats
good for usfood that will make us healthier, energized, and productive enough to power through our
jam-packed daysand so fearful that if we allow
ourselves to indulge in something bad, well lose
all control and take in thousands of excess calories,
that we dont think much about loving each bite.
But while our intentions are good (healthy eating is
proved by countless studies to help us live longer),
if we dont enjoy what were eating, were less likely
to feel satisfied andsurprise!more likely to overeat, experts say. Not to mention the fact that were
missing out on the bliss that a delicious meal, lingered
over and shared with loved ones, can bring. Eating
can and should be a joyful process, says Jenny Taitz,
a clinical psychologist in New York City.
CONVENIENCE AT A COST
Ironically, weve never been more obsessed with food,
thanks largely to social media and food TV shows, yet
were far too busy to savor it. Sixty-six million of us
are opportunist eaters, who consume meals on the
go, according to IRI, a consumer research company.
We grab a smoothie on the way to work and call it
breakfast. We snack on almonds while driving in the
car. And we eat a protein bar as we head home from
the gym at night. But when youre munching on the
run, you barely have time to register the flavor or
texture of the food youre eating. Its not satisfying

in the way that sitting down and really tasting
your food is, says Elisa Zied, R.D.N., a nutritionist
in New York City.
Convenience is a key factor driving many of
our food choices, because of our fast-paced lives,
explains Kelly Weikel, the director of consumer
insights at Technomic, Inc., a research and consulting firm that collects data about food and eating
trends. Circumstances are forcing us to eat this
way. Thirty-two percent of people say they often
have no choice but to eat on the go, and 21 percent
say they almost never have time to stop and enjoy
a meal, according to the Technomic Consumer
Trend Report Series.
Its not surprising then that were cooking a lot
less than previous generations did. Only slightly
more than half of Americans make a meal on any
given day. We actually spend less time cooking
and eating than any other developed nation in the
world, data from the Organization for Economic
Cooperation and Development shows. Were also
much more likely to eat alone than ever before.
Almost half of all meals and snacks are now consumed solo, according to a survey by the Hartman
Group. Approximately 53 percent of us have breakfasts on our own, often in the car or at the office,
and 46 percent of us eat lunch by ourselves. Even
dinner is increasingly becoming a solitary affair,
experts say. Without anyone to talk to as we eat
our meals, we tend to park ourselves in front of the
TV or computer. We eat mindlessly while being
entertained or doing work, says nutritionist Dawn
Jackson Blatner, R.D.N., a Shape advisory board
member. The problem is, when we multitask, we
end up consuming more and enjoying it less.
Leisurely dining has been almost completely
tossed by the wayside. Today, the average American
spends just a little more than an hour a day eating
all three meals plus snacks, according to a recent
survey from the Bureau of Labor Statistics on how
we spend our time. Eating has become just another
chore to speed through and cross off our to-do list,
and we think thats fine as long as we keep our food
choices healthy and dont end up drowning our sorrows in a bottomless bowl of mac and cheese. But its
not. We may be filling up our stomachs, but the part
of us that yearns for a meaningful food experience is
starving. Eating is one of the greatest pleasures there
is, Zied says. Take the joy out of it and you end up
feeling empty and unhappy.
FOOD AS CONNECTION
When it comes to healthy, pleasurable dining, we
can learn a lot from Blue Zones, places in countries
such as Greece, Italy, and Japan where people live
the longest and rank among the happiest in the world.
You never see people in Blue Zones eating with one
hand on the steering wheel, says Dan Buettner, the
author of The Blue Zone Solution: Eating and Living
Like the Worlds Healthiest People. When they eat
there are no distractions.
In his research, Buettner found that not only
does sharing a healthy meal with friends and family
make people happy and relaxed, but it can also lead
to a leaner, healthier body. You carve out the time
for it, surround yourself with people you like, and
socially connect with them, he explains. That lowers the production of the stress hormone cortisol,
which, at elevated levels, can interfere with digestion
and cause us to store excess calories as fat, especially
in our midsection. When youre in a hurry, worried,
or lonely, cortisol triggers an inflammatory response
in your body that can lead to disease, Buettner says.
Eating together helps prevent that damaging effect
by stopping stress.
Cooking a meal, even a simple one, rather than
grabbing food to go also gives us a chance to decompress and to express ourselves creatively. We spend
much of our day working and emailing on the
computer and texting from our smartphones. We
rarely make anything tangible. Kneading dough for
a pizza crust or whisking together olive oil, vinegar,
and herbs for a salad dressing reminds us of that
pleasure. Cooking is so nurturing and fulfilling in
this crazy world where everything keeps moving
faster and things are more and more superficial and
homogeneous, says Michael Moss, a food journalist.
Its one thing that I can do today in fairly short order
and be really proud of.
Moss recalls following a recipe for marinara sauce,
which said to drain the liquid from canned whole
plum tomatoes and then crush them in a bowl with
your hands. Oh my God, was it amazing! he says.
When you feel and touch and taste ingredients, its
childlike. I dont think theres enough time in our
lives for that kind of thing anymore.
BRING JOY BACK INTO YOUR MEALS

Instead of focusing only on the nutrients and the
convenience factor of the foods we eat, or fretting
that one scoop of ice cream will lead to polishing off
the entire carton, we need to get back in touch with
the pleasure of good food and how it makes us feel,

experts say. This kind of emotional eating is something we should all aspire to. Here are four simple
ways to help make it happen.
Stop multitasking. Research shows that people

consume considerably more food the longer they
watch TV, says Brian Wansink, Ph.D., the director of the Cornell Food and Brand Lab at Cornell
University. Thats because your brain isnt really
registering how much youre taking in. Sit at a table
and turn off any electronic devices in the room (that
includes your phone) every time you eat.
Eat more mindfully. Instead of scarfing down your
meals, bring your full attention to each bite of food,
Taitz says. Really experience the taste, the texture,
the smell. Eating this way helps you appreciate
food more and makes meals special.
Cook when you can. Whether youre just tossing
together spaghetti with some plum tomatoes and
fresh herbs or quickly stir-frying vegetables and
chicken, cooking your own meals, even occasionally,
makes you more emotionally invested in what
youre eating, experts say.
Dine with others. Almost nothing beats the joy

of sharing good food with people you love. I try
to make dinner for my husband every night, says
Molly Yeh, the author of an award-winning food
blog. Thats special time for the two of us, when we
sit down at the table, experience a dish together, and
have a real conversation. Doing this connects us to
the food and to each other.
Sharing a healthy
meal with loved
ones makes us
more relaxed and
can even lead
to a leaner body.
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1, 2 Very easy;
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3 Easy; you can
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4 Moderately easy;
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little effort.
5 Moderate;
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6 Moderately
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Shape (ISSN 0744-5121),

November 2015, Volume 35,
No. 3, is published 10 times per
year in January/February, March,
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September, October, November,
and December by Meredith
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Addresses of Publisher, Editor, and Managing Editor: Publisher: Tim OConnor, 805 Third
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2016 GLC 300 shown in Iridium Silver metallic paint with optional equipment. Vehicle available fall 2015. *MSRP excludes all options, taxes, title, registration, transportation charge and dealer prep. Options, model
availability and actual dealer price may vary. See dealer for details. 2015 Mercedes-Benz USA, LLC
For more information, call 1-800-FOR-MERCEDES, or visit MBUSA.com.

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14-DAY PLAN

2015 Pandora Jewelry, LLC All rights reserved PANDORA.NET

A NECKLACE ISNT JUST A NECKLACE

shown: new bezel-set blue and ice crystals

Clean is one thing.

STEP 1 Remove Surface Impurities

Neutrogena Makeup Remover Cleansing Towelettes

STEP 2 Clean Deep Into Pores

Neutrogena Deep Clean Gentle Scrub

Neutrogena Corp. 2015

GET THE LOOK

Photograph by SARAH KEHOE

SHAPE.COM NOVEMBER 2015 3

4 NOVEMBER 2015 SHAPE.COM

Photograph by CHRIS FANNING

FUSION OF ELEGANCE AND ENERGY.

63/ 5 Days of Fit Fashion

6 NOVEMBER 2015 SHAPE.COM

Styling by Audrey Slater. Hair by Peter Butler/Tracey

Top: Courtesy of Travaasa. Center: Claire Benoist. Left: Arthur Belebeau

ON OUR COVER Photograph by James Macari.

With Crest D White Whitestrips you can truly transform

*Use full kit as directed.

2015 Maybelline LLC.

SCAN TO SEE WHATS TRENDING!

Socialize! Post, pin, tag, and tweet!

Yea! Under-eye concealer

10 NOVEMBER 2015 SHAPE.COM

With all the crazy sweating

A little lip gloss goes a long way if

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Top right: StockFood/Eising StudioFood Photo & Video

WATERPROOF GEL PENCIL

Rough around the edges?

Sculpt. Fill. Highlight.

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2015 Maybelline LLC.

Its time I make a bold

THE CREAMY MATTES

2015 Maybelline LLC.

Book a healthy break!

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THE NEW 2016 EXPLORER

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WIN OUR GETAWAY GIVEAWAY!

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