Tabla de contenidos para June 2015 en Shape

Something amazing happens when we’re near water: There’s a powerful pull to unclench and de-stress. And the effect takes hold quickly; people report feeling refreshed and revitalized within just three hours of being by the ocean, a study in the Journal of Environmental Psychology found. T at natural high is dubbed “blue mind.” As you’re beaching it , be proactive about achieving your blue mind. Unplug from your iPhone and you may start to melt your tension in as little as 30 minutes, additional data suggests. Also, watch and listen to the waves, says study author Sabine Pahl, Ph.D., an associate professor of psychology at Plymouth University in the U.K. “People are captivated by moving water, which helps you wind down, restoring mental energy.”…

Master the Box Jump VALID FEAR: You’ll ding your shins on the edge of that 20-inch-high plyo box as you try to hop atop it. You can get over this hurdle by coming at it from a different angle—literally. “Stand facing the corner of the box so your legs have more clearance on either side than they would facing the straight edge,” says Michael Bultman, a coach at CrossFit NYC The Black Box. Build your confidence by sticking some landings and stepping down, then do those box jumps head on. A DIY circuit to try: Do 5 push-ups, 10 box jumps, and 15 squats, and repeat for as many rounds as possible in 10 minutes. YOGA TO GO Weighing in at less than a pound. these superslim eco-friendly mats fold…

I’m Wearing Deodorant on My Thighs Right Now. I’ve always had pulkes— the Yiddish word for thighs—that rub together when I walk. It’s an exercise-resistant state of affairs that’s more about anatomy and genetics (thanks, Grandma!) than extra pudge. In winter, I’m totally at peace with the fact that I don’t have thigh gap, because tights keep my legs from rubbing together. But this time of year? It’s a friction free-for-all. And the only thing I’ve found that stops the chafing is deodorant applied to my inner thighs. The spray I use for my underarms won’t cut it; what’s required is a soft solid formula, which has just the right amount of slip so that your legs glide past each other. It’s also impor tant to find a deodorant with…

HIGH-ON-THE-THIGH CUTS ARE SUPERFLATTERING. A LONG BERMUDA STYLE IS A YES FOR THE OFFICE. Building Your Outfit Upscale fabrics, wide-leg cuts, and graphic patterns are what make these shorts so snazzy. You want to keep that vibe going with the right thing on top. A sparkly tank, a fitted blazer, a crisp button-down, or something silky complements the look perfectly. To make the outfit even more tailored, tuck in your top. The move has the added benefit of highlighting your waist.…

COOL POPCORN TRICK Put ¼ cup of kernels in a paper bag, fold the top twice, and microwave on high for about two minutes. Top with hot sauce, cheese, or fresh herbs. Nutrition info, based on USDA data and averages of top brands, is for a one-cup serving.…

PAIR WITH PORK ‘“While grilling pork, put 2 pints blackberries in a bowl with 1 teaspoon salt and 2 teaspoons sugar; gently crush with a fork. Toss with 1∕3 cup shredded mint and let marinate. Meanwhile, slice 2 red onions into thick rings and sprinkle with salt; cook in a dry pan until charred and slightly softened, about 6 minutes, turning once. Serve the pork with onion rings and blackberries with their juice.” —Andrea Reusing Owner of Lantern in Chapel Hill, North Carolina PICKLE THEM ‘“Place a pound of blackberries in a large bowl. In a small pan, combine 2∕3 cup water, 1∕2 cup white balsamic vinegar, 2∕3 cup sugar, a sprig of fresh rosemary, 1∕2 teaspoon red chile pepper flakes, 1∕4 vanilla bean, and 1∕2 bay leaf and bring…

The Food Lover’s Diet WANT TO DROP POUNDS? Eat more foods instead of eliminating them. Researchers at New York University found that people who consume a greater variety of healthy foods have less body fat than those who follow limited-eating plans. It makes sense: We get bored eating the same things over and over, which may make us more likely to go off track and pig out, study author Maya Vadiveloo says. To stay satisfied as you slim down, choose a variety of fruits and vegetables (avocados, peppers, beets, bok choy, apricots, figs, and strawberries are in season right now), switch up your protein (think fish, eggs, low-fat yogurt, beans, and tofu), and try new and different whole grains (farro, bulgur, barley, and buckwheat are a few tasty ones). Once…

WHEN ASHLEY JAMES of Chambersburg, Pennsylvania,split up with her boyfriend in December 2013, she was tempted to find comfort where she always did—in pizza, potato chips, and candy. But Ashley, 26, a settlement processor for a title company , realized that she needed to make some drastic changes in her life. Even though she hadn’t weighed herself in seven years, she knew she had gained a lot. “I had to buy a size 26 pair of jeans,” Ashley says. “T at killed me.” She got on the scale and was stunned to see that she weighed 306 pounds. “It was devastating,” says 5-foot-5-inch Ashley. “But it made me determined. I walked into my boss’s office the next day and said, ‘I’m going to lose 100 pounds this year.’” SCAN FOR…

1 Work It Wet. To build in some tousle, set your hair postshower. First, work a large dollop of mousse—we like the flexible feel of Catwalk by TIGI Lightweight Mousse (shown below) —into your damp roots to give a subtle lift. Then, fully saturate your strands with a sea salt spray. Our pick: John Frieda Beach Blonde Sea Waves Sea Salt Spray (below). “The salt temporarily dries out hair, giving it that messy, undone effect,” says Ryan Trygstad, a hairstylist for Sally Hershberger Salon in New York City. Next, divide your hair into one-inch sections and loosely twist. If you have natural waves, use your fingers to scrunch in another drop of mousse, then head outside to let your hair air-dry. “The sun and heat will bake the wave pattern…

Breakthrough! The 5:2 Skin Diet YOU’VE HEARD of the food version, a plan that has you eat normally five days a week, then restrict calories for the remaining two. Now that concept is being applied to your beauty routine. “It’s a good idea to go makeup-free two days a week to let your skin detox from pollutants and have a chance to repair itself,” says Indie Lee, the owner of the eponymous natural skin-care line. And while you’re at it, skip exfoliants like scrubs, peels, and retinoids and just wash and apply your moisturizer. “You’ll notice a healthier glow immediately and the deceleration of aging long-term,” Lee says. We love it when the best thing to do is . . . absolutely nothing. Inhale/Exhale Spritz This The smells of citrus…

Weightless Makeup for Glowy Skin When your body temperature climbs, foundations can slide and powders can cake up. Not the latest formulas: Sweat-proof CC bronzers and water-based blushes thrive under the sun. “As you warm up, they sink in more, creating a natural, featherweight finish,” says makeup artist Sarah Lucero. Trade your usual foundation for It Cosmetics CC+ Cream Bronzer SPF 50+ ($35, itcosmetics.com) to create an even, golden tint. Then blend Stila Aqua Glow Watercolor Blush ($26, stilacosmetics.com) into the apples of your cheeks with your fingers. Sun-cured Polish for a Stronger Mani Gel polish, the champ of longlasting glossy manicures, now has another thing going for it: an improved at-home formula. Sally Hansen Miracle Gel Manicure ($10, drugstores) lets you swap the LED lamp for drying in sunlight.…

Find foolproof, two-second boosters for your workout motivation at shape.com/boosters. WHEN IT comes to choosing to work out or not, we all fall somewhere on the continuum of people who are driven to move and those who live to lounge. What dictates your place? A recent, groundbreaking study at the University of Missouri revealed that a genetic factor affects the taste for exercise: Researchers found that the most active lab rats had more receptors for the feel-good chemical dopamine, which provided a rush from exercise, whereas the slacker rats had few. But experts are quick to point out that even if you’re less predisposed to move, you can change your destiny. Forget blaming your genes—use these pro tips and mental power tricks to turn your mind and body on to…

GET IT // TASTE IT // VISIT IT // BUY IT // TRY IT // JOIN IT WEAR IT! CW-X Join nature’s other spotted speedsters by donning the CW-X 3/4 Stabilyx Polka Dot Tight for maximum hip, pelvis and knee support. CW-X.com WIN IT! Australian Gold® Sun Care Enter for your chance to win a beach bag full of Australian Gold® Sun Care products as well as other summer necessities. Check out the details at: facebook.com/livethegoldlife EXPERIENCE IT! SHAPE Diva Dash A fun run with obstacles that challenge your agility, strength, and speed that’s perfect for ‘Girls of All Ages’! Sign up for SHAPE’s Diva Dash and see for yourself! Divadash.com/sign-up/ VISIT IT! Your adventure starts here Divi Village Golf & Beach Resort offers an abundance of on-site amenities, plus…

Eat This! Ginger-Peach Frozen Yogurt With Raspberry Basil Sauce To a small saucepan, add 11∕2 cups fresh raspberries, 1 tablespoon finely chopped basil, 2 teaspoons honey, and 1 teaspoon lemon zest. Cook over medium heat, stirring occasionally, until raspberries break down and release their juice. Set mixture aside and let cool completely. To a food processor, add 1 pound frozen peach slices, 1 cup low-fat plain Greek yogurt, 2 teaspoons grated ginger, and 1 teaspoon vanilla extract; blend until smooth and custardlike. Serve immediately, or, for a firmer texture, freeze in a covered bowl for up to 4 hours, stirring and scraping the sides of the bowl every 45 minutes. To serve, divide ice cream among four serving bowls that have been chilled in the freezer for 15 minutes. Top…

EMPOWER LUNCH Make It Veggie Today SWITCHING OUT SOME of your meatier meals to go vegetarian once in a while makes a huge difference in your health, according to recent research . And an easy place to start is lunch. Still, you want substantial (and interesting!) food to keep you happy and get you through the day. Start with antioxidant-packed veggies like broccoli, peas, mushrooms, and peppers, and a protein such as tofu, chickpeas, chopped nuts, or even cheese. Vegan chef Chloe Coscarelli, a coowner of By Chloe in New York City, takes it up a notch with an easy sauce: Blend a cooked new potato (microwave with a little water for about five minutes), a spoonful of capers, herbs , garlic, salt, a few squirts of tomato paste and…

HERE’S WHAT IT COSTS to have a great diet: about $1.50 more a day than you pay for a crappy diet, according to an analysis by the Harvard School of Public Health. In fact, some of the most nutritious foods are the most affordable. (Swiss chard, anyone?) And for those things that do cost more, well, we found savvy buying and cooking strategies to help you save there, too. You’ll be eating deliciously and healthfully without draining your bank account. SAVE TIME & MONEY Produce that’s already been prepped costs a little more, but if veggies are ready to use, you’re more likely to cook with them and avoid ordering takeout, which will save you money overall, says chef Melissa d’Arabian, author of Supermarket Healthy. “Plus, you won’t have to…

TO STOP SELF-DOUBT, TELL YOURSELF THAT EVERYTHING WILL WORK OUT IN YOUR FAVOR. YOU SET YOUR SIGHTS on a goal—running more, getting promoted, eating better. Yet something is impeding your path. “Certain ways of thinking can obstruct you without your even realizing it,” says Leslie Sokol, Ph.D., a coauthor of T ink Confident, Be Confident. These cognitive tweaks seem minor, but experts say they’ll help you blow past your mental roadblocks, so you can make strides faster and easier. Assume You’ll Get a Yes Going into a situation with hesitation makes you think and act defensively, and that drowns your confidence, Sokol explains. Say you want to ask your manager for a raise. If you enter her office already worried that she’ll turn you down, you’ll be focused on how…

THE FACTS There are two main kinds of belly fat: subcutaneous and visceral. Subcutaneous fat sits directly under the skin. We all have it— it’s the pudge you can see, the type that spills over waistbands. T is kind is made up of fat cells that your body has trouble burning off. Visceral fat lives deep in your abdomen and wraps itself around your organs. T is fat is the more dangerous of the two. It acts like a gland, churning out damaging hormones such as cortisol, which stimu lates your appetite and makes you crave sugary, fatty foods, says Eric Ravussin, Ph.D., an obesity and diabetes expert at the Pennington Biomedical Research Center in Baton Rouge. It also produces inflammatory proteins called cytokines that can sap your bone strength…

I WANT TO HEAR FROM YOU! Email me at askelizabeth@shape.com with thoughts, questions, and feedback. Also, follow me on Instagram @EGAEDITOR . IF I WERE TO characterize motivation as an equation, it would be something like this: motivation+success+confidence=more motivation. So, in reality, it’s a kind of loop. Which makes sense, because motivation is the lifeblood of any achievement. Problem is, it’s sometimes in short supply. Or it comes in fits and starts and is often reliant on external or internal influences. In my case, the magic formula is essentially eight hours of restful sleep+the right balance of hormonal peace+just enough caffeine. T row in a sunny, 70-degree day and there’s no stopping me— workouts, workload, you name it. Then the caffeine wears off and even an easy yoga class seems…

The NEXT THING in EAR bling These luxe MH40 Over Ear headphones from the boutique brand Master & Dynamic had us at hello. All that attention to detail, like a padded leather headband, responsive swivel and tilt hinges, ear pads covered in lambskin (way softer than most leathers), and OMG immersive sound to boot. This is not the pair to toss to the bottom of your gym bag. Sport them while listening to the latest tunes out on the street, or wear them when unwinding at home. ($399 , masterdynamic.com) WALKING ON SUNSHINE You may not be able to lose your shoes all summer, but in these barely there Vivobarefoot Evo Pure sneakers, you can feel as if you have. The popsicle-colored ombre runners are minimalist but sup¬portive enough for…

SEX makes you smarter Studies show that getting busy pumps up the number of your brain’s neurons. What’s more, older adults who view sex as important score higher on cognitive tests, new research revealed, so sex on the brain is good. Ask him THIS THAT LITTLE CUE can be like strength training for your marriage. A study in the Journal of Social and Personal Relationships found that if partners reminisce about happy experiences they’ve shared, they’re more likely to have a stronger union. “Making a point to relive good memories brings you closer to your significant other in the moment and prompts you to pay more attention to the times you feel loved and cared for going forward,” researcher Jessica Borelli, Ph.D., says. Ask your guy this question once a…

‘Stars fall in love with you. What’s your secret? Cameron always thanks me for protecting her hair. I send clients home with treatments, keep hot tools on the lowest setting, and often do no-heat styles, like a braid. Your gig calls for 12-plus hours of standing and chatting. How on earth do you have all that energy? I don’t sit still. If I feel tired, I will jump around for two minutes, drink a green juice, or eat nuts. For me, energy creates energy. I work out daily. If I have only 20 minutes, I’ll run the hills in my neighborhood. What’s the biggest time suck in your own beauty routine? Blow-drying. I have curly, thick hair, but I like it smooth . I work in sections with an Ibiza…

Day 1 Show Us Your OutFIT! Snap a pic of the workout gear that gets you going and post it on Instagram or Twitter, tagging @shape_magazine and #Fitfashion. Day 2 High-waisted pants that stay put during pliés plus grippy socks = best barre outfit ever. Day 3 Post–boot camp, stash your ribbed bra top and spandex in water-resistant pouches. Day 4 Bright hues and neutrals strike the perfect balance at the gym. Day 5 A no-fade UPF 50 tank and a lightweight skirt are made for all-day play. SCAN TO SHOP THE GEAR! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAGE.…

BIKINI SEASON is so close you can smell the coconutty sunscreen. The first month of our Summer Shape-Up helped you peel off extra pounds with calorie-crushing cardio. (New? Start here-major results ahead.) Now, add weights to your workout to tighten that trimmer bod. “Strength training—not cardio—is what gives you defi-nition,” says Autumn Calabrese the creator of the hit workout DVD and nutrition-plan series 21 Day Fix, and your trainer this month. “You have to lift weights—there’s no quicker way to build lean muscle.” He inventive exercises will sculpt your whole body from fresh angles—you’ll feel it from the first curtsy-twist-thrust you do. Keep the pace of these compound movements snapp and you’ll burn serious calories too. “Doing resistance moves at a cardio clip makes it easy t get a more…

Why you should try ROAD CYCLING You’ve Got the Basics Down The thing that separates joy rides in the park from a cycling workout is just maintaining a consistent, quicker pace, says Mike Bracko, an exercise physiologist in Calgary, Canada. Up your speed to a moderately brisk 15 miles per hour ( see page 94 for a great speedometer gadget) to make it a workout—and to burn 660 calories an hour. There Are Routes Right in Front of Your Home There’s no shortage of asphalt. Discover the best-kept bike lanes and paths at MyCityBikes.org. T e organization provides free local guides that serve more than 150 communities across the nation (you’ll also get safety tips and DIY maintenance how-tos, like the steps for fixing a flat). Or type your zip…

Another creative morning meal: breakfast cookies! Go to shape.com/morningcookies. Very Berry Vanilla To a blender, add 7 whole frozen strawberries, 1∕2 cup crushed ice, 1∕4 teaspoon vanilla extract, 2 chopped pitted dates, 3 tablespoons rolled oats, and 1∕3 cup coconut milk. Blend until smooth. Pour into a bowl and top with 2 strawberries, sliced; 1∕2 small banana, sliced; and 1∕4 cup granola. Tropical Coco-Mango To a blender, add 1 cup frozen mango, 1∕2 cup frozen pineapple chunks, 1∕4 cup low-fat plain Greek yogurt, 1∕3 cup coconut water, and 1∕4 teaspoon turmeric. Blend until smooth, pour into a bowl, and top with 2 teaspoons hemp or chia seeds, 2 tablespoons toasted coconut, and 1∕4 cup blueberries. Creamy Kiwi and Greens To a blender, add 1 cup baby spinach, the juice of…

Yogurt-Curry Chicken Kebabs Cut a large sweet potato into 1-inch cubes and microwave, covered, on high for 4 to 5 minutes or until tender. Cut two chicken breasts into 1-inch cubes. Place sweet potato, chicken, 8 broccoli florets, and eight 1-inch pieces of red bell pepper in a large ziplock bag . Whisk together 1∕4 cup plain low-fat Greek yogurt, 1 teaspoon curry powder, 1∕2 teaspoon ground cumin, 1 teaspoon grated fresh ginger, 2 minced garlic cloves, 2 teaspoons fresh cilantro , 2 tablespoons lowsodium chicken stock, and salt and pepper to taste. Add mixture to bag, seal, and toss to coat. Thread chicken and vegetables onto 4 skewers and grill over medium-high heat, turning occasionally, for 10 to 12 minutes or until cooked through. Serves 2. *Nutrition score per…

LENTILS Their iron helps you produce hemoglobin, which carries oxygen in your blood. In one study, cyclists who ate lentils rode 20 minutes longer than those who ate a different snack. Sass suggests a lentil salad 30 to 40 minutes preworkout. BEET JUICE Studies show it can help you exercise 14 percent longer. The nitrates in beets reduce your muscles’ need for oxygen, so they can push you through that tough final stretch. HONEY Drizzle a teaspoon on a banana to benefit from the slow release of natural sugars, which your body converts to energy. BELL PEPPER During distance exercise, your body taps into stored fat and carbs for fuel. To access fat—and stave off fatigue— you need an adequate supply of vitamin C in your blood, Sass says. Peppers…

For an instant happiness hit, check out the 20 bliss-boosters at shape.com/gethappy. BLISS IS SOMETHING PEOPLE are wired to feel only fleetingly , which explains a lot about our propensity for stress. “From an evolutionary perspective, your brain wants to keep you safe from threats, so it pays more attention to negative thoughts and events than positive ones,” explains psychologist Erin Olivo, Ph.D., the author of Wise Mind Living. But that can cheat us out of the exhilaration that enjoying a truly great mood can bring. Now, however, scientists are finding there are little ways you can train yourself to override that primitive part of the brain and grow uplifting moments into something powerful and enduring. Here’s how. Treating a coworker to coffee will make her happy—and you even happier.…

Spicy Carrot, Cucumber, and Avocado Salad With Salmon From Departure Restaurant + Lounge in Portland, Oregon Chef: Gregory Gourdet Serves: 4 Cook time: 21 minutes Total time: 2 hours 30 minutes (including 2 hours marinating) 10 pickling cucumbers, thinly sliced 3 large shallots, thinly sliced 5 Thai chiles, thinly sliced 1 medium knob ginger (about 2 ounces), julienned 3 cups rice wine vinegar 1 cup sugar, agave, or honey 2 tablespoons salt, plus more for seasoning ⅓ sourdough baguette, cut into ½-inch cubes 1 tablespoon olive oil, plus more for seasoning 4 4-ounce skinless salmon fillets Cayenne pepper 2 pounds baby carrots, trimmed, peeled, halved, and blanched 1 ripe avocado, diced 1 bunch cilantro, stems removed 1 tablespoon black sesame seeds, toasted 1. In a medium bowl, combine cucumbers, shallots,…

HOW IT WORKS Set a timer for 20 minutes. Do these moves in order for the number of reps indicated—no resting between moves. Repeat the circuit as many times as you can until the clock runs out. Do this routine three or four days a week on alternate days and record the number of rounds you did each time. “Three rounds is average, four is great, and anything above that is truly exceptional,” Rosante says. Time to see what you can do! YOU’LL NEED Just the timer we mentioned above. 1) SURFIES Works shoulders, chest, biceps, abs, butt, quads, hamstrings Stand with feet hipwidth apart, arms at sides. Crouch, place palms on floor, jump feet back to plank. Lower body to floor [A], then explosively push up and jump feet…

SCAN TO SHOP THE LOOK! DOWNLOAD THE FREE LOVE MY SHAPE APP AND SCAN THE PAG…

Never mind that as the Today show’s news anchor she gets up at 4:00 a.m. —Natalie Morales is the picture of put-together on the air . “Lots of depuffing eye cream and a hair and makeup team,” she confesses. But the newshound is more than our gorgeous go-to for the morning download: Morales shares a love of all things fitnessy and inspires us to bring on athletic challenges. Her can-do philosophies will work for you, too. There Is Time to Exercise Just Keep Looking Morales has run six marathons, seven half-marathons, and “some triathlons.” She’s also a hardworking mom of two, so you do the math and figure how many spare hours she has in a day. Obviously, she’s a pro at finding time to train. When she and Weekend…