Shape içinde October 2014 için içindekiler tablosu

CHECK OUT OUR SITE FOR EXCLUSIVE STORIES & GIVEAWAYS. PLUS, JOIN US ON TWITTER, FACEBOOK, PINTEREST & MORE. HEALTHY RECIPES GALORE Need ideas—and lots of ’em? We’ve got you covered at shape.com/healthy recipes, where you’ll find picture-based, easy-to-follow recipes for soups, nut butters, hummus, and more. Each one requires only common ingredients and is packed with nutrients and flavor. Dance Your Belly Off! Slim your abs from every angle with fun, creative moves from LA-based dance instructor Jennifer Galardi. Go to shape.com/danceworkout to see her fun choreography, then download our upbeat playlist and get ready to groove. $ 150 Value Blue State Say “aloha” to picturesque views and plenty of pampering! One winner and a guest will enjoy a three-night stay at THE MODERN HONOLULU in Hawaii. The package also…

#1 DITCH THE DEPRIVATION ” My goal is to be healthy, not skinny—and the best way to achieve that is to not diet. You’re just setting yourself up for failure when you’re in that mind set. The moment you cave and have something you’re not supposed to eat, you’ll want to quit the whole plan. I always tell people to begin with small changes. For example, if you love an egg and cheese sandwich, start by eating it open-faced. You still get the flavor, but with less bread and fewer calories.” #2 EAT FROM THE GROUND ” I’ve always felt a bit of a contradiction saying I loved animals yet eating meat, so I became a vegetarian. I thought it was going to be really hard and I’d be banging…

Q: “I’m 35 and hate the bump on my nose. Am I too old to have it removed?” Lots of changes occur between teen years and adulthood, and believe it or not, your nose changes as well. As we age, two things alter the equation. Facial fat decreases and falls from the cheekbones, which had given balance and harmony to the strong nose you wore so well as a teenager. Then, the soft tissue of the nose begins to lose elasticity so the tip droops a bit…particularly while smiling, which can make the hump stand out more. The sum of these changes is that even though the hump hasn’t gotten larger, it looks more prominent because the youthful tip and round cheeks no longer disguise it. What was cute becomes…

You know how motivating music is when you’re working up a sweat. In yoga, though, it’s usually m in the background so it doesn’t become a distraction. Not anymore! “Music impacts your emotions, which then affects your physiology,” says Lashaun Dale, senior manager of programming for Equinox gym and cocreator of a new class called Flow Play, an energizing Vinyasa workout set to a carefully designed playlist. ” Listening to tunes can help you get deeper into the poses and give you better focus.” Dale, along with two colleagues, created the moves and playlist here based on the theme of courage: “The warrior variations will stoke your inner fire and give you a head-to-toe workout,” she says. As you do this plan, visualize going after what you want-whether it’s…

Need a midday mental boost?Skip the caffeine and power through a short gym session instead. Twenty minutes of moderate (about 65 percent of your max) exercise improves cognitive functions like memory, decision-making, and creativity, found a new study published in Medicine and Science in Sports and Exercise. For the most benefits, keep it (relatively) short and sweet. Researchers say a 45-minute workout at the same intensity negated the brainenhancing effects, and a 10-minute session wasn’t long enough to induce changes. Pro Picks FIND the RIGHT FUEL Whether you exercise to lose weight, build muscle, or just feel good, pre-and post-session nutrition is key for maximizing your results. Here, trainer NoraTobin shares her favorites. APPLES & RAW PEANUTBUTTER An apple contains natural sugar, which ups energy, and filling fiber. And with…

Slice a pineapple All you need to conquer prickly thorns is a sharp serrated knife and a few swift and targeted moves. Step 1 Remove the rind Chop off the bottom and top of the fruit, which will keep it stable on the cutting board. Use your knife to slice off the sides, removing all the eyes (the brown spots with thorns). Work around the fruit in 1- to 2-inch sections. Step 2 Slice it up Stand the pineapple on one end and cut it in half straight down the middle. Then quarter each of the pieces lengthwise, so you end up with eight long and slightly triangular slices. Step 3 Remove the core Lay each piece on its side; then use a knife to slice off the tip of…

Red wine may be good for your heart, cancer risk, and insulin levels-so why not...your teeth? It may seem counterintuitive (and like a recipe for Stained choppers), but a new study suggests that red wine couid help keep your teeth healthy. Spanis researchers created a mixture of cavity-causing bacteria similar to those found in your mouth and then treated it with different liquids. They found that red wine (even nonalcoholic varieties) and grapeseed extract both helped to get rid of the bacteria. Wine is rich in polyphenols, health-boosting compounds that have antimicrobial properties, explains study author M. Victoria Moreno-Arribas. An excuse to pour a nice merlot with dinner? We’ll take it! Just make sure to keep your intake to the recommended one glass per day. HEALTHY KITCHEN Super Saver Plastic…

SHAPE’s get it, use it, taste it, visit it, buy it, try it, join it list! “I love not having to wait! I was skeptical about it really filling at the speed of my faucet and was so excited to see it in action!” –Lauren T. Hoboken, NJ “I really liked the pitcher, it was an easy and welcome fit in my refrigerator. I feel like it made me want to drink more water because it was there!” –Ashli M. Jamaica, NJ OUR READERS LOVE IT! CamelBak Relay Water Filtration Pitcher Filters at the speed of your faucet with an innovative Double Filter Technology. #HatetoWait? Check out Relay at your local Target store or visit our website. camelbak.com/relay See more at SHAPE.com/itlist GET IT! SAN Nutrition RAWFUSION’s exclusive mix of…

Seven years ago this November, Alicia Shay, then a 25-year-oid newlywed, was waiting at mile 7 to cheer on her husband and fellow pro runner, Ryan, during the Olympic marathon trials in New York City. But at mile 5, the 28-year-old, who’d been diagnosed with an enlarged heart as a teenager, suffered a heart attack and collapsed on the course. Forty minutes after being rushed to the hospital, Ryan passed away. Devastated by his death, Alicia was encouraged by her family to move back to her native Wyoming to be near them. Instead she returned to the house she and Ryan had bought in Flagstaff, AZ. They both loved the high-altitude city for its sports community-it’s the best training ground for distance runners like themselves and they’d often invite fellow…

You’ve heard it a million times: You can’t spot reduce, meaning you can’t choose where you lose fat. You can, however, spot tone by doing moves that zero in on specific muscles. That’s the whole point behind resistance training. But here’s the most important “muscle” to use when you want to target your trouble zones: your brain. “If you schedule dinner with a friend, you don’t show up and tune out. You focus on that person,” says Los Angeles personal trainer Lisa Kinder, creator of the DVD 10 Minute Solution: High Intensity Interval Training. “During a workout, keep your mind on the muscles you’re using and you’ll get more sculpting out of every rep.” She created the following routines to flatten your abs, lift your butt, and firm your upper…

Change may be in the air this month (hello, fall foliage!), but major transition— we’re talking going from flabby to toned, so-so to stunning—doesn’t have to mean major upheaval. In fact, returning to basics and simply putting a new spin on what you already know is often all that’s needed to make huge strides in how you look and feel—after all, the basics are the foundation of change. “Transform Your Trouble Zones,” our fitness feature (page 174), is a perfect example of this. A no-nonsense, high-energy regimen based on easy to-master moves, it will flatten your abs, lift your butt, and firm your upper body in as little as three weeks. Meanwhile, our food story, “In Praise of Pears” (page 182), invites you to take a fresh look at a…

Maria Menounos has been called the hardest-working woman in showbiz. (She had flown cross-country for work three times in the days before our shoot.) She’s also known for having a killer body, but a calendar full of commitments means less time to squeeze in excercise. “I may not have time for an official ’workout’ many days, but I choose the harder, more physical, option all the time,” says Maria. “I carry my own bags, take : instead of the stairs, and walk instead sitting or riding. I make every second count.” She calls, this strategy for “always be moving,” in her New York Times best-selling book, The EveryGirl’s Guide to Diet and Fitness. Her go-go-go lifestyle is one reason Maria likes using a resistance band for strength moves. “You can…

LIP GLOSS Urban Decay Naked Lipgloss ($20; sephora.com) No goopy stickiness here! Just loads of shine and a hint of tint for perfectly lustrous lips. CONCEALER Lancôme Le Correcteur Pro Concealer Kit ($38; lancome.com) Tired eyes have finally met their match with this handy compact that houses both a corrector and concealer to neutralize and hide dark circles. Use them alone or together, then set with the included sheer powder. LIP TREATMENT Chapstick Hydration Lock Day & Night ($3; drugstores) For a pillow-soft pout round the clock, reach for this balm. One end contains SPF for daytime protection, the other, a creamier formula that keeps lips supple at night. EYE SHADOW bareMinerals 5-in-1 BB Advanced Performance Cream Eyeshadow ($18; bare minerals.com) Give lids some love with this do it-all shadow.…

Martial Arts 101 Use these tips from Guillermo Gomez, a fourth-degree black belt in aikido and the Miami-based creator of Martial Fusion cardio kickboxing, to find your perfect fit. CONSIDER YOUR GOALS There are huge differences among martial arts styles, so decide what you want. Looking for high-energy exercise involving punches and kicks? Try tae kwon do, kung fu, or karate. For more contact—like holding, grabbing, and grappling—opt for aikido, judo, jujitsu, or mixed martial arts (MMA). To learn powerful maneuvers you can use for self-defense, sign up for krav maga or MMA. Tai chi or qigong are meditative with slow motions and deep breathing (studies have found that tai chi can lower blood pressure and stress). EXPLORE THE CULTURE The history of martial arts is fascinating, and you may…

PLAN AHEAD “On Sundays, the kids and I [she has two boys, Harrison, 8, and Reese, 5, and a baby girl, Drew] pick out recipes and go grocery shopping together. Then I prep food for the week, like chicken cutlets, meatballs, and vegetables, so we can have homemade meals together. As my kids get older, that becomes more and more important. Dinner time is when we have real conversations.” GET POPPING “On movie night, we take out the popcorn popper. The kids love making the snack themselves, and they don’t even notice that the popcorn is the healthy kind! Preparing it at home means we can leave out all the salt and butter you find in the movie theater variety.” DIP IN “My kids are much more likely to eat…

* Nutrition Score per serving 424 calories 10g fat 65g carbs 19g protein 10g fiber 1,010mg sodium Artichoke and Arugula Pizza Serves: 4 Cook time: 30 minutes Total time: 40 minutes 1 1⁄2 tablespoons extra-virgin olive oil 1⁄2 red onion, thinly sliced 2 cups cremini mushrooms, thinly sliced 1 14-ounce can artichoke hearts, drained and patted dry 1⁄2 teaspoon sea salt flour 1 pound fresh pizza dough, at room temperature cooking spray 1 cup organic, no-salt-added tomato or pizza sauce 4 slices pancetta, diced, or 1⁄4 cup cubed Italian bacon (optional) 1⁄4 cup shaved manchego cheese (use a vegetable peeler) 1 1⁄2 cups wild baby arugula 1 Preheat the oven to 350°F. In a sauté pan, heat 1 tablespoon of the olive oil over medium. Add the onion and cook…

MEANINGFUL MAT Show of your Vinyasa skills on Gaiam’s Forever Pink yoga mat ($22; amazon.com). Each nonslip, phthalate-free pad comes with a downloadable yoga routine, so you can practice poses at home. $1 from each mat goes to the Breast Cancer Research Foundation (BCRF) SULTRY SET Cosabella’s Italia underwire bra ($69) and Relaxed thong ($25; cosabella.com) is the perfect combination of sexy and sophisticated. Plus, with the stretchy fabric and no padding, you’ll forget you have them on at all. 20% of net profits go to Bra-ha-ha DESK DUTY A collection of the most-wanted ofce essentials, Poppin’s Pink Necessary Objects set ($36; poppin.com) makes a welcome addition to any work space. 10% of proceeds go to the Young Survival Coalition STYLE WATCH Equal parts eye-catching and functional, the Silvano Apparel…

FIND the RIGHT FABRIC Your fave boyshorts and thongs may be sexy— but, depending on the material they’re made out of, they may not be healthy. Synthetic fabrics like nylon can block airflow to the vagina, raising its pH and allowing yeast to flourish, warns Rabin. To avoid infections, go for garments with a crotch lining made of breathable, natural fibers, such as cotton or wool. There’s no upside to choosing undies fashioned entirely of all-natural fabrics, though. In fact, when you’re working out, absorbent materials like cotton can trap sweat, leading to irritation. For the gym, Melissa Piliang, M.D., a dermatologist at the Cleveland Clinic in Ohio, says to select bottoms (and bras) made mostly of moisture-wicking options like polyester. Or go commando: If apparel has a built-in cotton…

For 15 years, fad diets were a way of life for Paula Brahan. Although the Florida native was thin throughout her teens and early 20s, a sedentary lifestyle and poor eating habits caused her to start battling the scale in her mid-20s. At 26, she weighed 146 pounds; six years later, she added 11 more to her already curvy figure–and was up to a size 10. “The gain was definitely noticeable, especially in my face and rear,” says Paula. In search of fast ways to beat the bulge, she turned to diet pills and hard-to-maintain programs like the cabbage soup diet. She’d slim down for a month or two, but the results never lasted. “I’d gain it all back–and then some,” says Paula. “I was in a constant cycle of…

From Asian to Anjou and Bartlett to Bosc, pears are a perfect addition to fall dishes. They have a subtle flavor that works with a wide range of savory and sweet ingredients, and they’re packed with fiber and potassium. So step away from the apple aisle and give this luscious fruit its due with these delicious and innovative recipes. They’ll take you from appetizers straight through to dessert. Autumn Farro Salad With Kale, Asian Pear, and Hazelnuts Serves: 4 Cook time: 12 minutes Total time: 25 minutes 1 cup quick-cook farro 2 ounces Tuscan kale, cut into 1⁄2-inch ribbons (about 2 cups) 6 teaspoons walnut oil kosher salt 1 cup thinly sliced radicchio 2 tablespoons sherry vinegar 2 teaspoons pure maple syrup 1 ⁄2 teaspoon Dijon mustard freshly ground black…

WHAT WE’RE OBSESSED WITH RIGHT NOW. HIIT-ING IT HARD We love the energetic instructors and high-intensity interval training at The Fhitting Room’s Upper East Side studio in New York City. So we’re excited that this month the sweat mecca, which uses suspension trainers, rowers, and more to make your muscles scream (in a good way), is opening another boutique in the Flatiron District. Don’t feel left out if you’re not a New Yorker, though. The gym plans to expand in 2015, and you can also follow it on Twitter (@fhittingroom) to get the teachers’ at-home moves. INSPIRING WOMEN Dominating the world (or at least their corner of it) is second nature to the female trailblazers highlighted in the documentary series Makers: Women Who Make America. The first of six installments—focusing…

For more mani inspiration follow Bachik on Instagram: (Sitombachik HOLD THE CHIPS “It’s amazing how long a manicure can last if you apply oil to it nightly,” says Bachik. His choice? L’Oréal Paris Age Perfect Glow Renewal Facial Oil ($25; drugstores). “Oil makes polish flexible, which means if [or, more likely,when] you hit your nails, they’ll flex and give, not crack.” “Polish lets you easily and affordably experiment with runway trends.” NEW PAINT JOB “ ‘Dude, all you have to do is change your canvas to nails,’ ” Bachik recalls thinking when, as a young graphic designer, he heard about the booming beauty industry. “The starving artist thing wasn’t conducive to raising a family,” explains the husband and father of three, who still dabbles in larger-scale art (see left). FIND…

You love that running gives you sleek muscles and a leaner look, but it can be hard on the body. If you log serious miles every week, you’re no stranger to aches and pains-and you’re improbably no stranger to regular massages either! Besides easing out knots, massage can reduce tension, up your flexibility, and help prevent overuse injuries. (Listen up, desk jockeys, these benefits apply to you as well.) Luckily, you don’t have to drop half your paycheck for a weekly rub down at the spa to reap these rewards. Lying on a foam roller isn’t the same as a deep-t issue treatment, but it can come pretty darn close-//you roll out the rightway. Turn the page to learn the most effective technique from David Reavy, a physical therapist in…

Think coaches send athletes running up stairs as punishment? On the contrary: The workout is a supercharged strengthener for the hamstrings, quads, and glutes and helps boost performance on even ground too. “You have to get in a forward-leaning position and drive your feet down and back ” says Paul Juris, executive director of the Cybex Research Institute in Medway, MA, who has led pro basketball players through bleacher routines. “That’s the form you need to take off and run fast on flat land, so it’ll improve your speed and acceleration.” Sprinting stairs is also a serious calorie scorcher; you’ll zap at least 10 per minute. Do this fun yet challenging plan, created by Juris, on any staircase to get fitter and more toned in no time. YOUR WORKOUT PLAN…

Grilled Wild Mushroom and Kale Tacos With Chipotle Salsa Serves: 4 Cook time: 10 minutes Total time: 20 minutes 2V4 pounds mixed wild mushrooms, cleaned and trimmed 5 tablespoons olive oil fine sea salt freshly ground black pepper 2 cups Chipotle Salsa (see recipe, right, or use jarred salsa) 1 small bunch kale (about 8 ounces), stems removed and cut into thin slices 8 corn tortillas, warmed 1/2 cup crumbled goat cheese, seasoned with black pepper 1 Heat a gas grill or large heavy skillet over medium-high. In a large bowl, toss the mushrooms with 2 tablespoons of the oil, and grill or saute them in the skillet until browned and just cooked through. Remove mushrooms from heat, cut into slices, season with salt and pepper, and spoon Chipotle Salsa…

Mayonnaise 93 calories 82mg sodium Ogsugar Sweet Relish 18 calories 112mg sodium 3.59 sugar Ketchup 20 calories 157mg sodium 4g sugar Quick tip Get a similar creamy boost (with fewer calories and more healthy fats) by adding a few slices of avocado to your sandwich instead. Barbecue Sauce 32 calories 142mg sodium 6.5g sugar Hot Sauce 2 calories 344mg sodium 0g sugar Quick tip Hot sauce packs the biggest punch for the fewest calories: The typical serving size is just 1 teaspoon, so you can get lots of oomph without any waistline damage. Just watch your salt intake. Salsa 5 calories 79mg sodium <1g sugar Whole-Grain Dijon Mustard 24 calories 363mg sodium 1g sugar * Nutritional information is based on a 1-tabtespoon serving and an average of the nation’s top…

IT’S POSSIBLE BUT UNLIKELY. While much attention is given to the libido-dampening effects of birth control, the evidence doesn’t necessarily back up the claims. Just 15 percent of women say their sex drive flagged after beginning to take a birth control pill, according to a recent review of three dozen studies in the European Journal of Contraception and Reproductive Health Care. The other 85 percent experienced no change—or even reported an increase in desire. If you’re currently dating someone, however, switching up your birth control may affect how you feel about your guy’s between-the-sheets talents. Scottish researchers found that, unlike single women not in a committed relationship, those who were married or dating and began taking the Pill or switched to a new kind reported a decrease in their sexual…

Redecorating your desktop maybe job one for avoiding colds or the flu this season. That’s the takeaway from a recent study in the journal Ergonomics, which found that people in open offices (with no or only partial walls) take significantly more sick days than workers in closed spaces. The explanation: Cube dwellers tend to interact with more people than those sequestered in private areas, exposing them to more germs. Luckily, employing these four moves to make over your work space will help keep you in tip-top shape. 1Get a plant Along with illness-causing germs, indoor air often contains higher levels of fatigue- and headache-inducing pollutants like benzene and formaldehyde than outside air. The simple fix: Set a plant in an out-of-the-way (but visible) corner of your desk. Many, such as…

Te Top5 Anti-aging Superstars Everyone Will Be Talking About This Fall! (Remember to visit the individual websites for full details on each product.) 1 Growth Hormone: The Long-Awaited “Fountain of Youth”? Everybody’s talking about human growth hormone (hGH). It’s been featured on The Doctors, The Today Show, Good Morning America, Fox News, and CNN. Allure magazine, in its “Anti-aging Special” issue, highlighted growth hormone as its 2013 call-out. Shape magazine began a recent growth hormone article with the provocative lead in: “When you see a 50-year-old actress who can pass for 35, you can bet that good genes aren’t the only things responsible for her youthful glow.” But when the famed Dr. Oz himself told his audience about an oral compound that’s been proven to increase mean, serum (blood) growth…

Could staying slim be as easy as rearranging your fridge, or sitting at a different table in a restaurant? Absolutely, says best-selling author and researcher Brian Wansink in his new book, SUM BY DESIGN: Mindless Eating Solutions for Everyday Life. Here’s an exclusive sneak peek at his program for eating well-without even trying. If you’ve ever asked yourself why you ate twice as much popcorn as usual at the movies last night, or what made you serve yourself that extra slice of pie even though you were full, you’ve probably come up with some serious self-condemnation. “I have no willpower!” “I’m a sucker for sweets!” Not to mention, “No dessert for a week.. .no, make that a month!” Well, Brian Wansink, Ph.D., is here to tell you you’re wrong-and that’s…