Shape May 2016의 목차

SCAN TO SEE WHAT’S TRENDING! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. #LoveMyShape We’re kicking off our body-confidence campaign to flood your feed with nothing but good vibes. Join cover girl Khloé Kardashian right now in shouting out what makes you proud about your shape. Post on Instagram or Facebook using the hashtag #LoveMyShape, and tag a friend to keep the body love coming. All the Right Grooves Cue up our “Love Your Curves!” playlist, featuring pop divas like Meghan Trainor, Beyoncé, and Jennifer Lopez belting out body-positive lyrics with attitude. Head to shape.com/spotify for free streaming. HELLO, GORGEOUS! Sculpted calves? Fierceabs? Find out what your favorite celebs and athletes— including Olympians Lolo Jones and Natalie Coughlin, Victoria’s Secret angel Martha Hunt,and Biggest Loser trainer Jen Widerstrom…

The scarves are off! To make your neck look its best, baby it differently from your face. “The skin on the neck is thinner, has fewer oil glands, and doesn’t have a bone structure to support it,” says Mitchel Goldman, M.D., a dermatologist in San Diego. That means it’s liable to sag and show horizontal wrinkles (formed from lowering your head, like when you look at your phone). New neck formulas can help: Proteins in Neocutis Micro-Firm Neck & Décolleté ($135, neocutis.com) make the area tighter, while a plant stem-cell extract in Estée Lauder New Dimension Tighten + Tone Neck/Chest Treatment ($98, esteelauder.com) improves volume. Softer, Shinier Lips Less tacky than a gloss and more nourishing than a balm, a lip oil is sure to become your go-to formula this…

Hit Your Zen Spot You’d think being poked with needles would amp up your tension, but acupuncture actually blunts activity in the part of your endocrine system that produces stress hormones, according to research on animals in the journal Endocrinology. The study’s authors say acupressure may have the same effect. Press the spots that help govern your stress level: They’re located about an inch below your knees, just outside your shinbones. 3 + Hours ADULTS AGE 25 TO 50 WHO WATCHED THIS MUCH TV A DAY SCORED UP TO TWO TIMES LOWER ON MENTALACUITY TESTS THAN THOSE WHO WATCHED LESS—UNLESS THEY ALSO EXERCISED. MOVING MORE BEATS THE MENTAL SLUMP SOURCE: JAMA Psychiatry Good news! You should sleep in on weekends That’s the word from scientists at the University of Chicago.…

Bluff Love Being relentlessly honest with your guy won’t do you any favors in the end, according to a study at Aalto University in Finland. Scientists developed a computer model that showed that strategic white lies are key to forming new relationships and reinforcing existing ones. “Beneficial fibs are ones meant to protect your partner,” explains Rachel Sussman, a relationship therapist in New York City. Here, she suggests when to be fake for your loved one’s sake. Appearance “No, I haven’t noticed.” If he’s asking, the guy already knows that his hairline is receding or that he should start lifting more weights. No need to bum him out further. Finances He’ll enjoy the 800-thread-count sheets more if you spare him the sticker shock. Family/friends “Dinner at your mom’s sounds great.”…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Earth mamas, take note: These scents make perfect Mother’s Day gifts.…

Hair grows a quarter to a half inch every month. That’s great if you’re trying to grow out a dud cut, not so much when you’re among the 75 percent of women who color their hair and repeatedly have to face the sharp line between the dyed strands and the natural ones. Thank goodness erasing, or at least blurring, that line is easier than ever. To find the right solution for you, consider how much effort you’re willing to put in and how much coverage you need. “Everyone has a different root tolerance,” says James Corbett, the Clairol color director and a Shape advisory board member. Are you all about a quick fix that will help reduce obvious roots? Or will you do what it takes to make sure every…

You’re just a cheek swab or a needle prick away from finding out if your body is programmed for endurance, built for power, or hardwired to lift heavy. That’s because the sophisticated lab tests that were once reserved for Olympians have gone mainstream, thanks to a bumper crop of new companies that offer to read your inner tea leaves —found in your saliva or in your blood—for about the cost of a high-tech fitness tracker. These tests can give you instructions on how you can change your habits to see results and maximize your health,” says Gil Blander, Ph.D., a cofounder of InsideTracker, which analyzes 30 biomarkers in your blood. For example, if you’ve ever wondered about your ability to build muscle, there’s a gene that can answer that. “There…

You’ve probably heard there are certain foods that can not only help you lose weight but also specifically zap abdominal fat. And, chances are, you’ve way through that list of salmon, leafy green veggies, avocado, dairy, and nuts in your quest to keep it tight. Now the latest research is adding some whoknew superfoods to your repertoire. They’ll satisfy your carb and dessert cravings and turn on your taste buds, too. Coconut Oil Women in a Brazilian study who took coconut oil supplements during a 12-week diet shrunk their waistlines, while other dieters did not. Why? Coconut oil contains a type of saturated fatty acid, called lauric acid, that your body burns quickly to produce energy, which means that its calories may get melted off before they’re parked as fat.…

Chefs love this juicy fruit for its blend of tart and sweet flavors, which brightens any dish they toss it in. You’ll love mangoes even more for their health benefits: Studies show that they contain polyphenols that help prevent breast and colon cancers and are loaded with vitamins A and C, which keep the immune system strong. The fruit has never met a smoothie it wasn’t delicious in, but there’s so much more to it. These biggie chefs share their ideas. MAKE FRUITY CROSTINI Dice 1 red onion, 1 cucumber, and the flesh of 2 mangoes and 1 medium avocado, and chop 4 sprigs of cilantro. Season the ingredients with salt and pepper, add 2 tablespoons each orange juice, lemon juice, lime juice, and red wine vinegar, and gently toss.…

SCAN TO SEE MORE! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. At the smoothie bar: DRINK THIS! Smoothie King Lean1 Strawberry, 20 ounces (270 calories) Starbucks Evolution Fresh Sweet Greens, 24 ounces (310 calories) Jamba Juice Caribbean Passion in Make It Light, 16 ounces (150 calories) Panera Bread Superfruit Power, 16 ounces (210 calories) Planet Smoothie Chocolate Chimp, 16 ounces (220 calories) Build a Better Blend Certain ingredients can turn your healthy smoothie into a diet bomb. Here’s what to watch out for. Juice It adds sugar without any fiber. Stick with fresh or frozen fruit, which will make your smoothie sweet enough. Fat-free dairy Including milk or yogurt in your blend will up the protein content to help keep you full, but without any…

For the next 31 minutes, you’ll be carving your core from every angle and achieving the defined muscles that come from the more intense squats and lunges required when working out on a stability ball. “Most of these moves provide a ton of glute activation and a focus on hamstrings—the combo you need for a firm butt,” says Traci Copeland, a Nike master trainer in New York City who has perfected a way to get the most shaping power out of this go-to tool. “Adding a stability ball ups the core engagement throughout your workout,” Copeland says. “Whether the exercises are standing or horizontal, you’ll need to keep your abs tight to control the roll of the ball.” Take the traditional crunch—you get 20 percent more firming of your obliques…

AS YOU HEAD OUTSIDE for a long run or crank up the resistance in Spinning class, you’re focusing on muscles you’re going to build and calories that are being burned. But it turns out you should also be thinking about how your hormones will be affected. Estrogen and progesterone, the two most important female sex hormones, have a surprising and strong connection to your workouts, research shows. And how hard and long you exercise changes these chemicals in a way that profoundly influences your health. Done properly, working out helps keep your estrogen and progesterone levels balanced. This is a big deal. It means, as doctors have discovered, that you have enormous control in maintaining your wellness from top to bottom. “We tend to think of estrogen and progesterone only…

SCAN FOR MORE INFO! DOWNLOAD THE FREE LOVE MYSHAPEAPP AND SCAN THE PAGE. Say these words, and say them out loud: I love my shape because . . . , then fill in the blank. Go ahead and take a minute. Take a few. Get all stream of consciousness with this, because I want your personal positivity to flow. You see, at this magazine we equip art advice and strategies, but we stop short of ever trying to define you with a lot of smart how you view you. That power is in your hands. Ninety-one percent of women have body dissatisfaction, according to one large study. That’s why Shape is partnering with the Movemeant Foundation spread the gospel of body confidence. (Scan this page for more information.) Because when…

To take on your workload, don’t skimp on getting your iron. Otherwise healthy young women with slightly low levels of the mineral had impaired attention levels and planning abilities, according to recent research from Penn State. “Mild iron deficiency isn’t usually screened for, but if you feel tired or lethargic or can’t get warm, and your hemoglobin level—a marker of iron levels—is coming up on blood tests as normal, ask your doctor for a more detailed test,” says study author Laura Murray-Kolb, Ph.D. Meanwhile, be sure to consume healthy iron-rich foods such as lean beef, fortified breakfast cereal, legumes, and leafy greens, and pair them with vitamin C– rich foods, which can help your body better absorb the mineral. EASY SLIM-DOWN TIP Clear Your Counters You’ll eat twice as many…

Scan for more online. SCAN TO SHOP OUR WINNERS! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. And the Winners Are . . . Vita Liberata Self Tan Dry Oil SPF 50 The first-of-its-kind self-tanner delivers the best of both worlds: natural-looking, fresh-off-theyacht color and protection against the damaging effects of the real thing. It seems as if it would be easy to combine a broad-spectrum SPF with a self-tanner, but it’s actually quite difficult. In the past, self-tanners that contained sunscreen could block the rays that burned you but not the rays that aged you. “That’s because UVA blockers, like avobenzone, would break down in the presence of DHA, the critical ingredient that gives your skin its color,” says Alyson Hogg, the founder of Vita…

SCAN TO SHOP! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. Q& “My hair won’t hold a style ever. What am I doing wrong?” —Shama, 32, Seattle If you’re using all the right products, blame your haircut. Even the best formulas in the world can’t perform miracles. For example, let’s say you want your hair to have more body, so you get a volumizer. But if your hair is all one length, it moves as one big piece no matter how much volumizer you put in it. You need your hairstylist to cut layers to create the movement and body you want. “How can I get my crazy cowlicks under control?” —Erica, 27, Astoria, New York Taming a cowlick takes time and patience. Knowing that, apply…

My husband insists that among the 18 bottles of stuff in our shower, there also be at least one bar of soap. And despite the fact that I love the pampering experience of body wash, when I’m in a hurry, you bet I reach for his bar. So naturally, I have high standards for the ones I allow in, and believe me, I have done my research. After all, the basic white bar isn’t so basic anymore. Take the three shown here: Dove has a limited-edition collection of bars engraved with the words love, care, real, and kind, so I get affirmation with my “one-quarter moisturizing cream” hydration. For the luxe suds I expect from a body wash, there’s the Dial soap with “lather pockets,” deep dents that add more…

We’re going to level with you: Running is the mother of all unrelenting high-impact workouts. For starters, each foot strike sends a jolt equivalent to two to three times your bodyweight right back through you in the form of something called ground reaction force. And when you consider that you’re pounding the pavement some 150-plus times per minute, you can see how running is tougher on breasts than stop-and-start types of plyometric (a.k.a. jumping) exercise are. In fact, about one in three female runners surveyed at the 2012 London Marathon reported that they had experienced breast pain. The good news? The right sports bra can reduce your bounce by as much as 74 percent. Picture this: Your breasts don’t just go up and down as you run. When unsupported, they…

The dreaded weight-loss plateau—it’s something most dieters encounter around the six-month mark, research shows. You continue working out and eating right, yet nothing. No more progress. Plateaus are so intensely frustrating that they often prompt people to quit their diet altogether. “You think, I’m putting in all this effort and not seeing results; is it even worth it? But you can get through it,” promises Meghan Butryn, Ph.D., a psychology professor at Drexel University. Why Plateaus Happen After you lose weight, your body operates more efficiently and needs less energy to do everything, including your workouts, which means you burn fewer calories. At the same time, your system is biologically programmed to get you back to your former, heavier weight—a survival mechanism to help prevent starvation that is left over…

After hitting the gym at midday, you need a hearty meal that contains high-quality carbs to replenish your energy and protein to help repair muscle. These wrap ideas work beautifully. Instead of flatbread? Nori—the sheets of seaweed used in sushi—which is high in vitamins and minerals, says chef Franklin Becker, a partner in the Little Beet in New York City. His inventive creations deliver big on taste and bodybuilding nutrition. Salmon Nori Wrap 1½ rectangular sheets nori, about 8½ by 7½ inches (sold in the Asian section of the grocery store) ½ cup warm cooked brown rice 1 tablespoon ponzu (a citrus-based sauce, sold in the Asian section of the grocery store) ¼ avocado, halved and thinly sliced ¼ cucumber, cut into matchsticks 2 radishes, cut into matchsticks 3 ounces…

The Motivation Eight years ago, Teresa Chronopoulos, a mom of four from Waldwick, New Jersey, started working out and lost 60 pounds. Now she exercises daily, and her favorite activity is hot yoga. “It’s given me so much flexibility,” explains Teresa, 44, “and it’s an hour all for myself.” Still, one key pose eluded her: the headstand. “Other people did it in class but I was afraid,” she admits. Last year, Teresa decided to conquer her fear. “I was determined to do it,” she says. The Action Plan Teresa started practicing at home. “First I did headstands against a wall,” she says. “Then I began positioning myself farther away from the wall each time.” After three weeks, she felt ready to attempt the move in the middle of her living…

Warm up for five minutes with some dynamic stretches—knee hugs, ankle grabs, inner-thigh stretches, walk-out planks, walking lunges, arm rotations, trunk twists. Then do the following moves in order for 30 seconds to one minute each as indicated, with little to no rest between sets. Complete the circuit three times. Mix this workout into your routine twice a week for max results. You’ll Need A stability ball. Choose a ball diameter according to your height: 5 feet tall or shorter: 45 centimeters 5 foot 1 to 5 foot 7: 55 centimeters Taller than 5 foot 7: 65 centimeters The key is that you want your knees to bend at 90 degrees when you’re sitting on the fully inflated ball. (If you’re looking to buy, try a ProForm Exercise Ball, $13…

You’re about to kick off a two-month fitness plan that will help you drop pounds and build lean muscle—and see yourself naked. Trainers Katrina Scott, the social media phenoms and founders of Tone It Up, created this routine to whip you into summer-ready shape. Month one starts here, with eight moves to maximize your fat burning as you strengthen. You’ll begin with a set of amped-up mountain climbers, in which you jump both knees between your elbows from plank position, then back as fast as you can, rather than alternating legs. “This shoots your heart rate up, which means you burn big calories from the second you get going,” Dawn says. Then you’ll do a strengthener that targets your glutes and quads. “These muscles burn the most calories, so you’ll…

This quick trick will set your exercise motivation to high: Once you’re laced up, make a quick decision you can act on.Rather than waffling (What do I feel like doing?), tell yourself the distance you’ll run and to start as soon as you hit the curb. Or decide that you’re going to bang out a set of squats after every 10 minutes on the VersaClimber. Just that simple act of selfdetermination could short-circuit a lack of drive. “It’s easier to motivate ourselves when we feel as if we power the choices we make,” explains Charles Duhigg, the author of the new book Smarter Faster Better. “In psychology, this is known as the internal locus of control— the feeling that you’re in charge of your destiny.” Now go to it, and…

It was only a matter of time: The loud and splashy patterns that have taken over workout tights have now trickled down to sneakers. Bright florals, geometric prints, and colorful abstract patterns abound! And for those exercisers who are still gun-shy about going big scale with such funky motifs, these bold kicks are the perfect complement to any neutral ensemble. THE NEW STATEMENT BAG The gym carryall has been transformed from a ratty duffel that you toss under your desk to a full-time wardrobe staple, so it makes sense that designers are producing versions that you would be proud to tote to the office, to dinner, and beyond. This Tory Sport Nylon Tote bag ($295, torysport.com) is the perfect arm candy—fashion and function rolled into one. SCAN TO SHOP! DOWNLOAD…

16 Sec Meditating for this amount of time each day is all it takes to change your brain in ways that make you happier, more present, and less frazzled. Go ahead and give it a try: Take a deep breath for four counts and hold it for four, then slowly exhale for four and pause for a final four. SOURCE: Davidji, meditation expert for Grokker.com Say that to your work buddy and you both could have a happy meal—and a happy office. Cornell University researchers found that firefighters who ate together as a group performed better at their jobs than those who dined solo. “Sharing a meal is more intimate than working on a PowerPoint, chatting, or drinking coffee together,” explains study author Kevin M. Kniffin, Ph.D. That extra level…

SCAN TO SHOP OUR WINNERS! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE. 1. Australian Gold X-Treme Sport Spray Gel SPF 50 “When I run outside, sweat always makes my sunscreen drip from my forehead into my eyes. It drives me crazy! This one’s gel texture feels as if it’s almost not there, and its technology makes it budge-proof, so my skin is protected no matter how hard my workout.” ($8, drugstores) —Jaclyn Emerick, fitness director 2. Equitance Sunscreen Broad Spectrum SPF 36 “I don’t wear a lot of makeup on my face, so I love that it has soft light-reflecting pigments that blur my imperfections and make my skin look smooth. On the days I do wear foundation over it, my skin doesn’t look or…

SCAN TO GET THE LOOK! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.…

Q “Inversions freak me out. Any tips for beginners?” Leah, 23, New York City You don’t have to go all circus act in yoga to get the benefits of being upturned. “An inversion is any posture in which your head is below your heart,” says Kelli Precourt, a yoga instructor and the owner of Balance Health Studio in Santa Rosa Beach, Florida. So yes, downward-facing dog counts. “These postures increase circulation and oxygen to the brain, which boosts energy; stimulate your lymphatic system; and build strength,” Precourt explains. Ease into one by doing down dog with your heels against a wall and baby-stepping your way to a supported handstand. “Keep your hands on the floor six inches in front of your shoulders, and walk your feet up the wall until…

Asian, Pacific Island, European, and American— fuse those cuisines and you get a hint of the new Hawaiian cooking. The focus is on seafood and vegetables, whose flavors are heightened with bold seasonings and inventive sauces. Yet the dishes are simple, clean, and sharp. Chef Bradley Lum and Josefa Carballo Lum, the owners of the Hawaiian hot spot Grindz in San Francisco, are helping to pioneer the island-food refresh— starting with these three favorite dishes. TIP If raw tuna isn’t your thing, poach or sear the fish before marinating it. Poké Salad Serves:4 Active time:5 minutes Total time:20 minutes 1 pound fresh sushigrade ahi tuna, cut into ¾-inch cubes ⅛ Vidalia or Maui onion, julienned 1¼ teaspoons freshly grated ginger 1 scallion, thinly sliced (green part only) ¼ cup poké…

Add creaminess and even more protein by topping this salad with burrata cheese. The nuttiness of the grain and the sweetness of peas make for a rich and textured taste combo. Beyond that, each ingredient contains a diversity of amino acids; put them together and you get all the protein building blocks you need to fuel your workouts. This fresh spring salad, from the new cookbook Whole Protein Vegetarian by Rebecca Miller Ffrench, delivers on every front: deliciousness, simplicity, and body love. Farro, Baby Beet, and Pea Shoot Salad Serves:6 Active time:20 minutes Total time:35 minutes 2 tablespoons red onion, finely diced 3 tablespoons extra-virgin olive oil 1 tablespoon fresh orange juice 1 tablespoon fresh lemon juice 2 teaspoons white wine vinegar 1 teaspoon honey 1¼ teaspoons kosher salt 2¾…

When made with whole grains, nuts, and fruit, dessert in the a.m. is not just OK—it gets you up and going in a healthy but savor-the-morning way. These treats were created by chef and nutritionist Ellie Krieger, R.D.N., whose new cook book, You Have It Made, is full of make-ahead meals. Bake a batch for the week! Double-Berry Almond Breakfast Cookies Makes:8 Active time:15 minutes Total time:40 minutes 1 cup almonds 1 cup whole-wheat flour 1 teaspoon baking powder ¼ teaspoon salt ⅓ cup canola oil ½ cup pure maple syrup 1 large egg 1 teaspoon vanilla extract 1 cup rolled oats 1½ cups fresh or frozen blueberries 1 cup fresh or frozen cranberries, halved ¼ cup unsweetened dried cranberries ½ teaspoon finely grated lemon zest 1. Preheat the oven…

CURRIED CHICKEN AND VEGGIE BLACK RICE BOWLS Serves:4 Active time:20 minutes Total time:45 minutes 1 cup black rice (forbidden rice), rinsed and drained 2 cups water 1 can (13½ ounces) light coconut milk 2 shallots, chopped Kosher salt 1 tablespoon yellow curry paste 2 cups small broccoli florets 2 cups small cauliflower florets 1 pound chicken tenders, cut into 1-inch pieces Freshly ground black pepper 4 red radishes, very thinly Sliced 1 Combine rice and 1¾ cups water in a large saucepan and bring to a boil. Stir well, cover, and reduce heat to low. Simmer for 30 minutes. 2 Meanwhile, scoop the top solid portion of coconut milk into a medium saucepan over medium heat, reserving remaining coconut milk. Cook until melted, then add shallots and a pinch of…

—Marnie Soman Schwartz COCOA-BERRY SMOOTHIE BOWL It tastes like dessert, but protein powder and berries (high in antioxidants) make this blend a potent recovery meal, says Lori Zanini, R.D.N., a dietitian in Los Angeles and a consultant for the Tone It Up Nutrition Plan. Place 1 scoop chocolate protein powder (like Perfect Fit Protein), ½ cup unsweetened almond milk, 1 teaspoon cacao powder, ½ cup frozen raspberries, ½ banana, and a handful of fresh spinach in a blender and process until smooth. Top with 1 tablespoon goji berries, 1½ teaspoons cacao nibs, a small handful of blueberries and/or raspberries, and 1 tablespoon toasted coconut flakes if desired. (343 calories per serving) CHICKPEA-TOMATO AVOCADO TOAST The chickpeas add protein, and the monounsaturated fat and fiber in the avocado keep you feeling…