Tabla de contenidos para June 2018 en Shape

Meet Our Goal Getters Get in it to win it with our Goal Crushers Facebook group at shape.com/bestgroup. Post your progress, connect with Shape editors, and virtually hug it out with some pretty awesome members, like these: “If something gets the best of you, stand right back up and come at it 10 times stronger! And feel proud of all your victories—even the little ones.”—Olivia Alpert, 18, Calabasas, California “When you want to give up, don’t. Progress takes time! Push yourself past your fears. They are there not to scare you but to let you know what you’re after is worth it.”—Megan Muñoz, 26, Washington, D.C. Ban the Body Critics At Shape, we’re all about positivity, and we’re putting it out there against body shaming with our new #MindYourShape…

That trendy “double cleanse”? Not so great for your skin. “Washing your face to the squeaky-clean point isn’t necessary unless you’re about to have a procedure like a chemical peel,” says Heidi A. Waldorf, M.D., of Waldorf Dermatology Aesthetics in Nanuet, New York. In fact, it can strip your skin of the proteins and lipids it needs to stay balanced. For most people, washing in the evenings with a mild cleanser (one that leaves the skin soft, not tight) is enough. The exceptions: If you have acne, work out in the morning, or use a retinoid at night, then add an a.m. wash. Some gentle picks: SkinCeuticals Replenishing Cleanser ($34, skinceuticals.com), St. Ives Cleansing Stick ($8 at drugstores), and Glossier Milk Jelly Cleanser ($18, glossier.com).…

Skin’s enemy number one is the sun. You know that. But your hair dryer? Your workout? Science now shows that heat can also wreak some serious havoc. “I knew something was up when my patients with melasma, who swore they were slathering on sunscreen and fading creams religiously and staying out of direct sunlight, found the dark patches and blotchiness on their faces were getting no better,” says Shasa Hu, M.D., a dermatologist in Miami and a member of the Dr. Brandt Skin Advisory Board. “The more I looked into it, the more it became evident that regular exposure to high temperatures appeared to be inducing oxidative damage and boosting melanin production in a way that was very similar to how UV rays cause hyperpigmentation.” For years, dermatologists have…

PAIR IT PRIMLY Take a cue from Zendaya and tuck a blousy top into a fitted skirt for a winsome silhouette. DARE TO BARE An A-line short skirt that falls a few inches below your fingertips is flattering and daytime appropriate. MIX IT UP Minis look just as good with stilettos or sneakers, so accessorize to fit your day. Office Friendly Frame Aslant top ($275, framestore.com). Iro Natou miniskirt ($530, net-a-porter.com). Edie Parker Love Me Jean purse ($1,295, edieparker.com). Kenneth Cole Kick Bit boot ($109, kennethcole.com). Off-Duty Denim Topshop Checked Denim jacket ($85) and miniskirt ($60, us.topshop.com). Zara belt bag ($26, zara.com). Ugg Milo sneaker ($110, ugg.com). Vacation Vibes Alix Beverly bodysuit ($195, net-aporter.com). Sanctuary Tropicana skirt ($79, sanctuaryclothing.com). Sol Sana Lizzie espadrille ($175, solsana.com). Michael Michael Kors Malibu…

Four Ways to Get Pea Protein Ripple Greek Yogurt Alternative has 12 grams of protein per serving and comes in a tart original flavor as well as maple and fruit varieties. Harvest Snaps Green Pea Snack Crisps have about 5 grams of protein per serving. Choose from lightly salted, Caesar, black pepper, white cheddar, and more. Bolthouse Farms Plant Protein Milk has 10 grams of protein per serving and delivers more calcium than cow’s milk. Dr. Praeger’s new All American Veggie Burgers taste meaty and pack 25 grams of protein. Everyone can benefit from the health punch that peas offer, but active women may want to pay special attention. In a French study, people who consumed pea protein after resistance training saw the same strength gains as those who…

Gazing at a beautiful flower makes you feel good, period. But roses take things a step further. The flower’s oil is an especially potent de-stressor, affecting the brain’s limbic system, which shapes your mood and raises your spirits, research finds. Simply inhaling the scent can lower your stress response significantly, studies show. This is why it’s being added to everything from flavored drinks to beauty balms. For a shortcut to Zen, spritz on Herbivore Botanicals Rose Hibiscus Hydrating Face Mist ($32, herbivorebotanicals.com) or sip Dirty Lemon Rose ($65 for 6 bottles, dirtylemon.com).…

READ MY LIPS Give hidden plaque the brush off for a healthier, happier mouth. Try a Foam Cleaner It’s a more powerful paste than you’re likely using now. Crest Gum Detoxify toothpaste ($7, drugstores) uses a thick foam formula that allows the stannous fluoride—an antimicrobial supercleaner that fights cavities—to penetrate deeper and attack plaque below the gumline without harming the enamel. (What not to do to get rid of hidden plaque? Brush harder. You’ll just irritate, or even damage, your gums.) Add More Water A water flosser uses H2O to blast away plaque in those tough-to-reach crevices. “Water-flossing devices can be more beneficial than regular floss because they clear out plaque deeper in the pockets of your gums,” says Michael Glick, a dentist and a professor of oral diagnostic…

Certain Nutrients Make Them More Effective Ideally, fermented foods and drinks are the best sources of pro biotics. Most people don’t eat enough of them to get the perks, though, so supplements and foods fortified with probiotics are a great option, says Sarah Morgan, a functional nutrition expert and the founder of Buddies in My Belly, a microbiome education company. For the best results, take probiotics with fiber, which feeds the bugs. Numbers Are Key Look for supplements that list the probiotic strain (usually numbers) beside its name (for Bifidobacterium bifidum W23, W23 is the strain). This indicates that it’s a strain-specific type, which tend to be well researched and higher quality, Morgan says. For daily use, choose probiotics with five to 15 billion colony-forming units per serving, she…

Once, I had a ton of muscle, which was very hard earned. That was key for me as a trainer because it showed that I knew what I was doing. I did love heavy lifting and the satisfaction of seeing my strength grow. I also lucked out by being a strong, sculpted woman when that look was just getting popular, and I became a fitness model as well. When I was a trainer, female clients would tell me, “I want to look better so I can be happier with myself.” I would say, “I can help you get stronger, but how you feel about your body is up to you.” That’s when I realized that women need help learning how to feel great about their bodies. And when a…

Your middle is not a mere vanity project—it’s a real barometer of your health. Get it in top form with this science-backed approach. Optimize Your Ab Moves Two exercises keep proving to be gold standards of core strengthening: the crunch, which firms the more superficial abs—the rectus abdominis down the center and the obliques along the sides—and the plank, which works the deep, corset-like transverse abdominis. The crunch is so effective at activating these superficial muscles because their fibers all have a vertical orientation that lets them fire in sync with the exercise’s straight-up motion, says Martin Eriksson-Crommert at Orebro University in Sweden. His research found that women who place their hands behind the head—instead of atop the chest or reaching forward—get the biggest activation. Speeding up the pace…

“The physical training I do for my job gives me inner strength. I feel more confident when I’ve thrown a tire across the room that day.” I Found My Voice When… “I joined GLOW playing a woman who was more courageous than I am. I realized that advocating for yourself is a lot less scary than I thought. That inspired me to be braver in my own life, including asking for what I want in business negotiations. This show shook me by the shoulders and said, ‘It’s time to speak up.’” What Feeds My Passion “I just had the flu, and when I got a prescription from my doctor, it was covered by insurance. So many people don’t have that option. That’s why I’m a big supporter of Volunteers…

It was a Tuesday afternoon last winter, and I didn’t want to go to the gym. My plan was to go to the gym—it said so in my Outlook calendar—but I was employing every procrastination technique known to womankind, including the mother of them all, mindlessly scrolling through social media. Fortunately, my pal and Shape Brain Trust member Adam Rosante—a highly skilled and knowledgeable coach, an author, and a seriously motivating guy—had just posted something on Instagram to the effect of “Get off your butt and go get some exercise.” It did the trick. I got up and grabbed my stuff, and as I walked the four short midtown Manhattan blocks to the gym, I sent him a quick text (see actual screenshot at left) saying as much. When…

Don’t call it a tan—what we’re talking about is totally different from just creating a darker hue from a bottle. This look is healthy and radiant, and it works beautifully on all skin tones. You don’t look like a castaway, either (which is basically an admission that you’ve been practicing unsafe sun). “Your skin is even and exudes warmth while still looking like you,” says James Read, the owner of the eponymous self-tanner brand, adding that “it’s really all about the glow. The bronze cast is stripped back so it never overpowers your look.” To achieve that you will, however, need to start with self-tanner. But not the old-school versions—the latest formulas come as clear waters or gradual tan lotions and have dialed down the DHA (the ingredient that…

SCAN FOR SCAN FOR SIGNATURE SCENTS! Download the free Shape Next app and scan the page.…

No doubt you’ll have several occasions to suit up this summer, and you’ll want options to fit both your mood and your destination. How to choose? We’re breaking down this season’s freshest swimwear trends and offering up just about every silhouette. Some are splurge-worthy, others are more affordable, but all are fab. Now you’re set, whether you shift between tank and two-piece at the pool or love to pack a different style for every day of your sandy getaway. On model: Mikoh Lunar suit ($224, mikoh.com). For a Mix of Demure and Daring … Retro One-Piece Street-to-Swim …Or A Combo of Sporty and Supportive. Sporty Stripes SCAN TO SHOP SWIMWEAR! Download the free Shape Next app and scan the page.…

Not to be left out of all the health advances in food, ice cream is stepping it up. These creamy, indulgent desserts have less sugar, more protein, and fun flavor mixes—exactly what you want right now.…

LOCAL FLAVOR The chefs are all about high-quality ingredients, like produce from nearby farms and organic grains. Peppery ingredients are in charge at Kismet, an L.A. restaurant that fuses Middle Eastern flavors with California produce and where shopping for the freshest spices is key. “We make it our mission to track down the highest-quality ingredients,” Sarah Hymanson says. In fact, varieties of chile flakes line Kismet’s kitchen. “Each one has distinct attributes, so they find a home on our menu in different ways,” Sara Kramer explains. Potatoes and labneh is punched up with Urfa, which Kramer describes as smoky, while a squash dish gets a dusting of more savory, darker Aleppo pepper. When the chefs want something bright, they reach for fruity, acidic Marash. The bold spices they favor…

Diet and sleep are the two factors that pretty much dictate your well-being, so it’s no wonder that scientists are exploring how they interact. According to Chris Winter, M.D., a sleep specialist in Charlottesville, Virginia, and the author of The Sleep Solution, there is a clear connection between them. “Sleep and wakefulness are controlled by a series of chemical reactions in the body,” he says. “Certain nutrients can affect them to alter how long it takes you to fall asleep, how often you wake up during the night, and how you feel the next day.” This is far beyond drinking warm milk to drift off. Your day-to-day diet is what has the potential to improve your night’s sleep. Here’s the deal: You Need Even More Fiber People who fill…

Cold Rainbow Noodles With Spicy Sambal Cashews Sambal Oelek This Indonesian hot sauce is thick and fiery. You can use it on anything you’d pour sriracha on, but it also works brilliantly to spice up cocktail nuts, like the sambal oelek-roasted cashews in this dish. Toss 2 cups nuts with 2 tablespoons each sambal oelek and pure maple syrup and a tablespoon of olive oil; roast at 325° until fragrant, 20 to 25 minutes. Snack on them, turn them into a crunchy topping for salads, grains, and noodle bowls, or chop them up as a crust for salmon. They even taste great on chocolate ice cream. Smoked Salt Plain salt makes an ingredient taste more like itself—add some smoke, and you’ve got a new layer of complexity. A pinch…

Ah, the assisted stretch, in which a pro helps your flexibility go to new lengths. It’s necessary but not easy to come by. Until now. Stylish studios like StretchLab in Los Angeles and East Coast chains Power Stretch and Lymbr are offering regular fixes for those tight hamstrings. With assistance, you can get a deeper stretch of your muscles than you can on your own, says Christine Cody, the New York City studio manager at Lymbr, which has its own dynamic method. “There are so many places to go to beat your body up—this is that missing link that helps put your body back together again.”…

For my husband (actor Bryan Greenberg) and me, a real vacation means going on an adventure. Taking camping trips, surfing in Costa Rica and Hawaii, hiking in Indonesia, biking through Vietnam—those are much more satisfying and bonding for us than sitting on a beach. To get away and recharge, we want a place where nature is our backyard—a place where you wake up and you’re just in it. And the thing about adventures, like this recent hike along the Inca Trail, is that there’s no turning back. There’s a goal, there’s a challenge, and ultimately there’s tremendous satisfaction. It’s that push that allows you to be surprised by what your body and brain can do. After a seven-hour hike at altitude, I was capable of doing it all over…

What are your best ideas for lowering cortisol? It’s my worst enemy for fat loss around my middle.—@kris10luvinlife via Instagram I was excited to get this question on my Instagram, but it really deserves a deeper dive here. We often overlook the importance of taking a more holistic approach to losing ab fat rather than solely tracking calories in and out. In fact, focusing more on your happiness can be just as key to achieving a healthier waistline. Stress arises in our lives pretty regularly, and it’s the X factor that can (and will!) manifest itself in your body in various ways. For one, it can lead to higher levels of the hormone cortisol, which encourages the body to park fat in the abdominal area—despite your efforts in the…

…

1. This Sushi Is Vegan No tuna here—that’s tomato (and a few other simple ingredients) transformed into an almost meaty morsel called Ahimi, by Ocean Hugger Foods. Thanks to the glutamic acid in tomatoes (also the source of the savory notes in meat), the result is a dupe for sushi-bar ahi. Although it’s not available packaged for rolling your own, you can try Ahimi in prefab sushi at Whole Foods. The right color play has such capacity to give bliss, like bathing in a warm glow. 2. Extrasensory Room Call it wallpaper with emotional intelligence. Designer Nanoleaf is known for its programmable LED light panels that turn walls into undulating hues that flow with your music (Rhythm Edition Smarter Kit, $230 for nine panels, nanoleaf.me). Coming this fall, even…

LOOKING LIT Highlighter, which comes in powders, creams, and oils, gives skin instant luminosity. FAIR Achieve a golden radiance Before you self-tan, apply a regular lotion to your knees, elbows, and feet to prevent the tint from being darker in those areas. Now spray James Read Coconut Water Tan Mist ($31, bluemercury.com) directly on your core and then your arms and legs. Give it a minute to dry; expect color within eight hours. Finish with… a highlighter. Swipe along your clavicles and down the front of your arms and legs. If you have pink undertones, try (1, above) Avon True Color Illuminating Stick in Rose Gold ($11, avon.com). Yellow undertones: Try (2) Avon True Color Moonlit Highlighting Powder in Topaz ($12) or (3) Givenchy African Light Bouncy Highlighter ($41,…

DUNKABLE DATA PIECE Wear the waterproof Samsung Gear Fit2 Pro ($200, samsung.com) to track your heart rate and all your activity, both surf and turf. You can even respond to texts while in the pool! POOLSIDE PACK This water-resistant Eddie Bauer Stowaway Packable 20L daypack ($30, eddiebauer.com) is superlightweight, roomy enough for your towel, and full of compartments to separate the wet stuff. NO MORE COUNTING LAPS When it’s bonded to the inside of a swimsuit, the matchbook-size Spire Health Tag syncs to your smartphone and tracks laps ($30 with purchase of a suit at swimoutlet.com).…

Avocado With String Bean Salsa Verde START TO FINISH: 45 minutes 8 ounces tomatillos (about 6), husks removed1 very small onion, quartered1 jalapeño5 large garlic cloves, skin on8 ounces green beans1 teaspoon distilled white vinegar¼ cup water1½ teaspoons kosher salt, plus more for seasoning1 pint grape or cherry tomatoes, halved or quartered4 avocados, ripe but firm4 radishes, cut into matchsticks 1. Heat a grill to medium-high. Put the tomatillos, onion, jalapeño, garlic, and green beans on the grill grate. Grill, turning occasionally, until charred and tender, about 8 minutes for the beans and garlic, 15 minutes for the tomatillos, onion, and jalapeño. Keep the grill on. 2. Transfer the beans to a cutting board and put the tomatillos and onion in a blender. Remove the garlic skins and add…

Take fresh berries, herbs, and fragrant spices and mix with tea, cider vinegar, or maybe coconut milk, and you have a healing, delicious pick-me-up that will refresh and recharge you. “These drinks are packed with vitamins and minerals to help you take care of your body,” says Micaela Foley, a resident herbalist for the Alchemist’s Kitchen in New York City. And they cover it all: de-stressing, sleeping better, boosting your immunity. Whatever your goal, Foley has created the winning recipe for you. THE STOMACH SOOTHER Berry and Basil Shrub In a large mason jar, cover 2 cups chopped fresh strawberries, peaches, and blueberries and 1 cup chopped basil; cover with cider vinegar. Cover jar and let sit in a cool, dark place for a few days, then strain. Add…

TART CHERRY JUICE It contains dietary melatonin, the sleep hormone. Sip eight ounces in the morning and at night. KIWIFRUIT Eating two an hour before bedtime has been shown to help you nod off faster and sleep deeper. It’s packed with the sleep-promoting nutrients serotonin and folate. WHOLE-GRAIN CRACKERS The carbs they contain can help boost serotonin levels. FATTY FISH Salmon and other fatty fish are good sources of vitamin D and omega-3 fatty acids, which are important for the regulation of serotonin. PUMPKIN SEEDS A quarter cup of pepitas contains 200 mg of magnesium, a mineral that helps muscles relax the way some sleep meds do. HUMMUS Chickpeas are naturally high in tryptophan, an amino acid that makes you feel sleepy. Try two tablespoons with your bedtime snack.…

Clearer Skin The good bacteria from probiotics wind up on the skin’s surface, says Michael Roizen, M.D., the chief wellness officer at the Cleveland Clinic. They overpower the bad bugs that cause acne. Better Immunity Taking probiotics that contain the Lactobacillus and Bifidobacterium strains reduces the symptoms of seasonal allergies. These bugs may quell the inflammation that causes issues like sneezing and sniffling. Improved Mood Studies show that pro biotics may reduce social anxiety and symptoms of depression. Certain types of intestinal bacteria could raise levels of tryptophan, an amino acid that’s instrumental in creating the mood-boosting neurotransmitter serotonin. Healthy Weight When combined with a healthy diet, probiotics from the Lactobacillus rhamnosus family can help women stay slim, research in the British Journal of Nutrition found. Study participants taking…

1. VBEAUTY BAG The Aesop Boston kit ($75, aesop.com) contains all the hair, body, and face products you need, plus mouthwash—all in TSA-approved sizes. Stash the kit at home to toss in your bag the next time you decide to get away. 2. PACKING SQUARES Just fill the CalPak cubes with your essentials ($48, calpaktravel.com), slide them into your suitcase—they’re designed to fit perfectly—and go. Instant organization. 3. MASTER LIST Input your destination, how long you’ll be staying, and a few possible activities (hiking, working, fancy dinner) into the PackPoint app (free), and it will check the weather and generate a packing list for you.…

They call muskies the fish of 10,000 casts. They’re elusive but big, with long, sharp teeth. Here in the Midwest, the ones longer than 50 inches are considered the biggest of the big. And so, while fishing one night a couple of summers ago, I knew by the way my line was jerking hard that a muskie was at the end, shaking its head to get loose. It felt like reeling in a car, but I wasn’t about to give up. I’d discovered absolute peace in fishing. On weekends, my boyfriend and I would head to our cabin on the lake in Wisconsin to fish for muskies, standing in a rocking boat for 12 hours with eight-and-a-half-foot rods in hand. Most people don’t have the endurance for it. But…

Snacks Are Saviors Try Krupa’s easy lemon-turmeric energy bites: Blend 1 cup raw cashews, 1 cup raw almonds, 12 pitted Medjool dates, ¼ cup lemon juice, 1 tsp vanilla extract, 1 tsp ground turmeric, and ½ tsp ground ginger in a food processor for about 1 minute. On a sheet of parchment, roll the mixture into 14 balls, then flatten; garnish with zest of 1 lemon. Chill in freezer for 20 minutes, until firm. Store bites in an airtight container in fridge. You can still have your kale after having kids, swears Danielle Krupa, a trained, health-supportive chef who shares her insights on her Red Kitchenette blog (@redkitchenette). Krupa, a mom of two girls (that’s her with Audrey, age 5, and Emerson, 3), knew that after becoming a parent…

GOOD NEWS! You can pick whatever meal plan works best for you. A new study in JAMA finds that low-carb and low-fat eating work equally well, as long as the focus is on quality: more vegetables and whole foods and less added sugar, refined flour, and trans fats. And worry less about calories. Participants were told only to eat as little carbs and fat as they could without feeling hungry or deprived. The Way to Gauge Your Waist Picture your abs as the muscles that lie between two layers of fat: subcutaneous (just below the skin) and visceral (deep down), which surrounds your organs. Too much of the latter can up your risk for heart disease, diabetes, and more as it cramps how the organs function. That’s why docs…

Be Waterproof David E. Bank, M.D. Director, Center for Dermatology, Cosmetic and Laser Surgery, Mount Kisco, New York Neal Schultz, M.D. Dermatologist in New York City, creator of BeautyRx by Dr. Schultz skin care Gita Bass Celebrity makeup artist for Simple skin care Mona Gohara, M.D. Dermatologist for Dove Beauty Bar & Body Wash skin care Ellen Marmur, M.D. Dermatologist, founder of Marmur Medical in New York City, associate clinical professor at Icahn School of Medicine at Mount Sinai Elizabeth K. Hale, M.D. Clinical associate professor of dermatology at NYU Langone Medical Center Loretta Ciraldo, M.D. Dermatologist in Miami, creator of Dr. Loretta skin care Joely Kaufman, M.D. Voluntary associate professor of dermatology at University of Miami Miller School of Medicine Sarah Lucero Celebrity makeup artist for Stila Jenny…