Happy Begins Here

SLIM AT
EVERY
AGE
Eat to Shrink in
Your 20s, 30s, 40s+

Skin Flare-Ups,
Solved
Bye-Bye, Blotches
and Breakouts

11

WAYS TO
ALLERGY-PROOF
YOUR SPRING

SLASH
SUGAR!
TRY OUR 3-WEEK
CHALLENGE

Own Your
Pleasure

(Sex Tips for

Grown-Ups)

HANNAH
DAVIS
How She Got
THIS Sculpted

TOP
SPORTS
BRAS
for Your Body

APRIL 2016

Want to look younger, longer? Take the right steps now.

Introducing the AVEENO ABSOLUTELY AGELESS Collection. Powered by our exclusive

ACTIVE NATURALS Blackberry Complex, its a complete line of nourishing skin care that
delivers improved elasticity and healthier, younger-looking skin in just one week. And thats
a step in the right direction.

J&JCI 2016

Naturally Beautiful Results

KRISTIN ALLEN
HALL OF FAME ACROBATIC GYMNAST

ROAR BACK
Recover from pain faster with Tiger Balm.

Whether youre a world-class athlete or just a weekend warrior, you can trust Tiger Balm for proven,
pill-free pain relief. Made from a blend of herbal ingredients, its the safe, smart way to beat pain
at its own game. Visit us at facebook.com/TigerBalmUS or tigerbalm.com for your nearest retailer.

april 16
VOL. 30, NO. 3

ON THE COVER
43
36

SLIM AT EVERY AGE

91

11 WAYS TO ALLERGYPROOF YOUR SPRING

23

SLASH SUGAR! TRY OUR

3-WEEK CHALLENGE

98
106
52

SKIN FLARE-UPS,
SOLVED

OWN YOUR PLEASURE

HANNAH DAVIS:
HOW SHE GOT THIS
SCULPTED
TOP SPORTS BRAS

106

For motivation, I follow

bodybuilders on Instagram.
Seeing their ab pictures
is a constant reminder
to get to the gym.
H A N N A H D AV I S

IN EVERY ISSUE
6
8
11
20
23
132

FROM THE EDITOR

NEW FROM HEALTH
TRENDING
EMPOWERED:
GABRIELLE REECE
CHALLENGE
MIX IT UP: WAKE UP
YOUR EGGS

COVER PHOTOGRAPHY
BY JAMES WHITE
Styling by Karen Shapiro. Hair by Davy
Newkirk at The Wall Group. Makeup by
Lauren Andersen at The Wall Group.
Manicure by Allison Burns at Crosy
Carter Management.
To get Hannahs sexy look, use these
Lancme products: Teint Idole Ultra
Makeup Stick in Ivoire N, Blush Subtil in
Shimmer Pink Flammes, Color Design 5
Pan Eyeshadow Palette in French Nude,
Dnicils Mascara in Deep Black and Lip
Lover in Rose Ballet; lancome-usa.com.
For Hannahs hairstyle, try these
Krastase products: Couture Styling
V.I.P. and Elixir Ultime Bi-Phase Spray Oil;
kerastase-usa.com.
Clothing, cover: Lisa Marie Fernandez
bikini; lisamariefernandez.com for similar
styles. Clothing, this page: Michael Kors
Collection swimsuit; shopbop.com.
Bracelet, stylists own.

APRIL 2016

HEALTH.COM

april 16 CONTENTS

40

Nail colors
that make us
happy.

17

Rock a better
body with
DJ Hannah
Bronfmans
playlist.

FEATURES
HANNAH TAKES THE PLUNGE
Supermodel Hannah Davis
shares her tness secrets.
(Strategic cardio? Check.)

112

A FRESH TAKE ON CHICKEN

Reinvent dinner with
these healthy upgrades.

118

THE RIGHT WAY TO GET ANGRY

Stop boiling over, for good.

122

BRIGHT IS BEAUTIFUL
In a makeup rut? Bust out
with attering bold shades.

LOVE YOUR LOOKS

25

NATURAL BEAUTY BUYS

THAT WORK
Green picks from the pros.

36

BABY YOUR SENSITIVE SKIN

Found: gentle ways to
treat breakouts, rashes
and dryness.

40

THE MANI OF THE MOMENT

What looks sophisticated
now, from manicurist
JinSoon Choi.

BEST SHAPE
43

EAT SLIM AT EVERY AGE

How to stay strong and
lean, whether youre in
your 20s or 50s.

52

THE TOP NEW SPORTS BRAS

FOR YOUR BODY
The best supporters for
every cup size and activity.

57

HEALTHS GUIDE TO SPRINGCLEANING YOUR GEAR

Grimy gym clothes and
sneaks, gone for good.

60

HOW I WON AT WEIGHT LOSS

One womans competitive
spirit helped her shed
77pounds.

65

WHAT NUTRITIONISTS ORDER AT

CHAIN RESTAURANTS
Eat clean at high-cal spots.

71

PICTURE YOURSELF HEALTHIER

Harness the positive
power of visualization.

77

WHATS ON YOUR MIND?

Your burning social
questions, answered.

80

OUR DOC WILL SEE YOU NOW

Dr. Raj on painful lumps
and always feeling cold.

91

TEST YOUR ALLERGY SMARTS

Take our quiz and get your
symptoms under control.

98

YOUR LIBIDO: A USERS MANUAL

What you need to know
about your sex drive.

102

BEAT STRESSWITH YOUR PET!

A legit tension tamer: time
with a furry friend.

HEALTH.COM

APRIL 2016

The ideal
time of day
for outdoor
exercise.

GREAT FOOD
127

ROCK STAR VEGGIES

Magical ways to go
meatless.

Health, April 2016. Volume 30, Number 3.Health (ISSN 1059-938x) is published monthly, except for combinedissues
January/February and July/August, by Health Media Ventures Inc., 225 Liberty Street, New York,NY10281-1008.
Periodicals postage paid at New York, NY, and additional mailing offices. Postmaster: Send all UAA to CFS. (See DMM
507.1.5.2.) Nonpostal and military facilities: Send address corrections to Health Magazine, P.O. Box 62120, Tampa, FL
33662-2120. Copyright 2016 by Health Media Ventures Inc. All rights reserved.Health is a registered trademark of
Health Media Ventures Inc. Printed in U.S.A. U.S. subscriptions: $16.50/year. Canada Post Publications Mail
Agreement #40110178. Return undeliverable Canada addresses to Postal Station A, P.O. Box 4015, Toronto, ON M5W
2T2. GST #8605024 83RT0001. Postmaster: Subscription information and address changes: Call 800-274-2522.

92

LIVE HEALTHY

52

Need
support?
These sports
bras deliver.

SPORT BRAS, WILL STYER; PINK NAIL POLISH BLOB, BONETTA/GETTY IMAGES; PURPLE NAIL POLISH BLOB, NIK_
MERKULOV/GETTY IMAGES; RUNNING, ERIK ISAKSON/GETTY IMAGES; PHOTO COURTESY OF HANNAH BRONFMAN

106

BECAUSE YOURE WORTH IT.

You get morewith Excellence.

Julianne Moore 6R

Learn how to get even more at

lorealparisusa.com/excellence

NO HAIRCOLOR CARES MORE, COVERS MORE*

SUPER RICH CARE FOR SUPER RICH COLOR

EXCELLENCE HAS A RICHER-THAN-EVER

FORMULA FOR RICH, RADIANT COLOR.

MORE
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*
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**
Than the leading value brand.

100% GRAY COVERAGE

EVEN ON STUBBORN GRAYS
GOES BEYOND NOURISHING
TO SEAL, REPLENISH, CONDITION

from the editor

SECTION TK | Tk Slug

Anger Isnt
a Dirty Word
I have a friend who posts photos of obnoxious folks he encounters while
commuting. He doesnt know these people who yell into their cell phones
or occupy two seats with their bulky luggage. But he opts to shame them
on Facebook, always adding a pithy caption to each portrait so we can all
laugh about their bad behavior. Is this perfectly nice? Maybe not, but Id say
its better for my friend than sitting there seething at his fellow passengers.
We take up the topic of anger and how to cope with it starting on page 118.
And while its a clich to say that many women have trouble expressing anger,
theres good reason to revisit this
emotion: Burying it comes with health
risks. No doubt, lashing out or tossing
a punch isnt the best choice. Instead,
anger should (and can) be expressed
in healthy ways. Pounding out the
feeling on the treadmill is one smart
option when youre pissed at a friend.
Then you can calmly call and explain
why she was way out of line.
Thats a step toward greater wellbeingand its ours to choose!

Clare McHugh

editor
clare@health.com

You can browse and

purchase items in our
stories by scanning
selected images in this
issue. How it works:
1 Download
the free
Digimarc
Discover
app from
Google Play or iTunes.
2 Open the app, then
hold your smartphone
4 to 7 inches above the
photo you want to scan.
3 The app will direct you
to a shopping guide on
health.com.
In this issue, you can
buy the most attering
sports bras (page 52),
the best natural beauty
products (page 25),
the new must-have
tracksuits (page 18),
creams and moisturizers
to soothe your sensitive
skin (page 36) and tons
of other great
products
right from
your device.

Dont stuff
your anger.
Let it
motivate your
next sweat
session.

Look for
this icon
in stories
with
items you
can buy
from your
phone.

Yes wine can be part

of a healthy diet.
Our club is good for
your budget too!

GET READY TO RAISE YOUR GLASS

Sipping a 5-ounce serving of red wine daily can improve heart health and may even help control type 2
diabetes. So its tting that Health teamed up with wine club Firstleaf to make a special introductory
offer of editors picks. Register to get this three-bottle selection of California reds: a cabernet sauvignon,
a Napa Valley blend of merlot and cabernet and a Monterey pinot noir. All Firstleaf shipments to follow
are customized to your taste preferences. Well toast to that! The three-bottle offer is $29.95 with club
membership, $44.95 as a single purchase; nd out more and order at health.com/wine.

HEALTH.COM

APRIL 2016

MCHUGH, LISA BERG; RUNNING, SHIRONOSOV/GETTY IMAGES; WINE GLASS, BRIAN MACDONALD/GETTY IMAGES; PRODUCT IMAGES COURTESY OF FIRSTLEAF

Shop the
pages of
Health!

2016 P&G

LIKE
LOVE
WOMENWITHAPREFERENCEPREFER
OLAYULTRAMOISTUREBARVERSUS
THELEADINGBEAUTYBAR
Why stick with what you like, when you can
change to what you love? Its just as mild to skin with
luxurious lather. Make the change from like to love.

New From

25 ScienceBacked Ways
to Get Happy
Ready to banish those negative
thoughts and discover a
cool, content and optimistic
new you? Head over to
health.com/be-happy for
mood-boosting strategies culled
from the latest research.
#Hydrate
WithHealth

Best Stay-Slim Foods

Signs Your
Relationship
Is Toxic

In honor of April showers,

were focusing on H2O this
month! Follow us on Twitter
(@goodhealth) and look for
#HydrateWithHealth for
tips on the best ways to
replenish your body with its
most essential nutrient.

Its time to push the refresh

button on your diet! We want
to see how you eat clean
morning to night. Share a
photo with us on Instagram
(@healthmagazine) using
#HealthCleanEating and well
regram our favorites!

Never miss out on great

food, tness, beauty and
wellness strategies! Scan
the cover image above to
subscribe to our monthly
print and tablet editions
for only $12 a year.
8

HEALTH.COM

APRIL 2016

Its not always easy to

notice when someone is
poison to you. Learn the
telltale signs a relationship
has entered destructive
territory at health.com/
toxic-relationship.

If you want to burn more calories,

feel full longer and steer clear
of weight gain, weve got good
news: You can nd the top
50 weight-loss foods of all time at
health.com/slim-superfoods.
Youll never load your shopping
cart the same again.

Dont fall
into the trap
of settling:
If he doesnt
make you
happy cut him
loose.

SMILEY FACE, MALERPASO/GETTY IMAGES; BROCCOLI, EMILIA STASIAK/GETTY IMAGES; MOUSE TRAP, AJT/GETTY IMAGES;
PIZZA, CULTURA RM EXCLUSIVE/BRETT STEVENS/GETTY IMAGES; WATER, DIAMOND SKY IMAGES/GETTY IMAGES

Gram Your
Clean Eats

Trending
MODERN MEDICINE

Digital
Docs

No flimsy
hospital gown
required: Get a
diagnosis and
prescription
with just a tap
and a swipe.

PHONE, TRAVIS RATHBONE/TRUNK ARCHIVE

Good-bye, cold, germy

waiting rooms. Now you
can hook up with a real MD
right on your computer
or smartphone. Maven
(mavenclinic.com), a womenonly service that launched last
year, lets patients FaceTime
with doctors and other
health care professionals
for about the same price as
a typical co-pay. Walgreens
has rolled out a digital
doctor service in 25 states,
and insurance companies
BlueCross BlueShield and
UnitedHealth Group will
reportedly make telemedicine
services available to more
than 40million people in
2016. Keep your sick self
where it belongsin bed!

APRIL 2016

HEALTH.COM

11

The Jerky
Revolution
Strips of
dehydrated meat
are having an It-girl
moment, thanks to
newer kinds that
are free of articial
additives (a far cry
from the old gasstation staple).
Our top proteinpacked picks:

You dont need

pro-level
chef skills to
cook healthy
meals for
yourself says
Menounos.

FIELD TRIP
Three pals came
up with the idea of
making their own
no-junk jerkies
after sharing a bag
of locally made
strips on a ski lift.
($6.50 for 2.2 oz.;
eldtripjerky.com)

PRETTY HEALTHY

Maria
Menounos
Wins in
the Kitchen
The author and E! News host
offers up her favorite in-a-pinch
meals and the cooking mantra
she learned from Mom, with
whom she penned her latest book,
The Every Girls Guide to Cooking.

12

FINDING
INSPIRATION

MOMS BEST
ADVICE

HEALTHYEATING MYTH

GO-TO
INGREDIENTS

GET-OUT-THEDOOR SNACK

Cooking was
such a big
part of my life
growing up. My
grandfather was
a chef in Greece,
and my mom was
a school cafeteria
cook, so cooking
is in my blood.
Living with a
type1 diabetic
father meant our
meals were always
healthy, because
they had to be.

Not to be
afraid. There
are no mistakes.
Thats why I
wanted to write
this book with
her. The tips
throughout the
book encourage
women to try to
make the meals
their own so they
have control over
their diet and
realize cooking
isnt so scary.

That healthy
meals have to
lack taste. I
know vegetables
can look boring,
and theyre not
our instinctive
choice, but healthy
foods can taste
amazing, and you
will feel better
than if you ate
a cheeseburger.
Although, theres
a time and place
for that, too!

Crushed red
pepper makes
almost any dish
delicious and
avorful. We
use it a lot in
our house. Olive
oil is essential.
You need it for
everything. And
beansany
kind of bean is
generally pretty
easy to make
and a great source
of protein.

Speedy egg
saladsmash
up a hard-boiled
egg with some
mustard and
salt. Spread it on
whole-grain or
gluten-free toast,
or scoop it with
celery sticks. Or a
caffeine smoothie
for the girl who
needs both and
doesnt want to
juggle two drinks
in the morning.

HEALTH.COM

APRIL 2016

TRADER JOES
The grocery chain
recently switched
the sh used in
its salmon jerky
recipe from chum to
Alaskan king salmon
for a tastier bite.
($5.50 for 3 oz.; at
Trader Joes)
SCAN TO SHOP!

SCAN THE FIELD TRIP JERKY

TO BUY THE ITEMS ON THIS
PAGE (SEE PAGE 6), OR VISIT
HEALTH.COM/SHOP-NOW.

PHOTOGRAPHY BY JAMES WHITE

PRODUCT IMAGES COURTESY OF MANUFACTURERS

KRAVE
The options include a
number of gourmet
avors, like black
cherry barbecue
pork; the strips
marinate for 48 hours
before baking.
($7 for 3.25 oz.;
kravejerky.com)

WORD OF THE MONTH

SWEATWORKING
Mad Menera executives rendezvoused over
golf (OK, and booze), so why not schedule our
meetings over yoga and smoothies? Cue the rise
of sweatworkingthe business-meets-pleasure
craze of joining clients or colleagues for a sweat
session as an alternative to the conference room.
Payal Kadakia, founder of the workout-scheduling
service ClassPass, says she sees this all the time
now: It allows people to disconnect from always
being plugged-in and get creative juices owing.

BAMBOO BEAUTY
The multipurpose plant is not just for pandas!
Bamboo is chock-full of vitamins, making it a super ingredient
for your skin and hair, says New York City dermatologist
Joshua Zeichner, MD. A few of our favorite nds:

Fastest Mile Ever!

Training for 26.2? Not us. Were aiming to run
a single milesuper quick! And we arent the
only ones: According to Bring Back the Mile,
an organization that promotes this distance,
there are more than 800 mile-long races
in the United Statesup from 600 ve years
ago. Dont scoff at the shorter span; its
actually a real challenge. The mile hurts,
explains Joe Holder, a Nike trainer and
running coach in New York City, who notes
that you need a combo of speed, strength,
endurance, exibility and coordination to
really drop your time. You start fast and end
faster, and the acclimation period is much
shorter due to the distance, so theres no
easing into your target pace. Ready to go
for speed? Try these tips from Holder, then
log on to health.com/mile-challenge for
an exclusive six-week plan.
Work in other aspects of
DONT JUST training, such as strength,
RUN mobility and skill practice (like

strides), all of which will make

you a better runner.
Without proper respiration, youll
tank quickly. Plus, optimizing

Earth Therapeutics
Softouch Purifying
Complexion Brush
($10; ulta.com)

BREATHE
your breathing can strengthen
RIGHT

The soft bristles

infused with
bamboo charcoal
to help draw out
impuritiescan be
used as a cleansing
brush with your
favorite face wash.

REMEMBER if you dont take the time to

TO RECOVER recover, especially by sleeping,

your core. Keep yours relaxed;

no excessive panting.
Running is an acute stressor;
acute turns to chronic,
leading to diminished returns.

CERVICAL
CANCER RATES

OGX Strength +
Body Bamboo FiberFull Shampoo
($8; ulta.com)
Erborian Bamboo
Waterlock Mask
($43; sephora.com)

Rich in amino acids

and vitamins C
and E, bamboo sap
works to strengthen
the skins barrier
while also forming
a protective layer to
soothe and hydrate.
14

HEALTH.COM

APRIL 2016

SCAN TO SHOP!
SCAN THIS PHOTO
TO BUY THE ITEMS
ON THIS PAGE
(SEE PAGE 6), OR
VISIT HEALTH.COM/
SHOP-NOW.

Bamboo bers
latch onto strands,
making your hair
appear fuller. Use it
continually to build
up volume, or reap
the benets for a
day (bers wash out
when you shampoo).

The number of people dying

from all types of cancer each
year has dropped to the lowest
rate in two decades, says a new
American Cancer Society report.
The stat fell from 215 deaths
per 100,000 people in 1991 to
166 deaths per 100,000 in 2012.

CANCER
DEATHS

STILL PHOTOGRAPHY BY CHRISTINE BLACKBURNE

SWEATING, HANS NELEMAN/GETTY IMAGES

More early-stage cervical cancer

is being diagnosed in women
under 26. Thats good news: A
study in JAMA found that its
likely due to more women having
insurance through the Affordable
Care Act and therefore getting
screened and diagnosed sooner.

POTTY TALK

Stars Getting
Honest
About Pee
Problems
Celebs are leaking
their very personal
bladder issues. We
say they deserve a
hat tip for changing
the conversation
about urination.

KATE WINSLET

I cant jump
on trampolines
anymore; I wet
myself, the mom
of three said in a
recent interview.

MEDITATING, TRACK5/GETTY IMAGES; CAT, CARLA ROGERS/EYEEM/GETTY IMAGES; WINSLET, AXELLE/BAUER-GRIFFIN/FILMMAGIC/GETTY IMAGES;
BURKE-CHARVET, JON KOPALOFF/FILMMAGIC/GETTY IMAGES; DUNHAM, MIKE PONT/WIREIMAGE/GETTY IMAGES; PHOTO COURTESY OF HANNAH BRONFMAN

Did you know?

Childbirth can
weaken pelvic
muscles and harm
nerves, causing
incontinence.

QUICK CALM

MEDITATION
TO GO
Its the classic conundrum: The times when we
most need to chill out are the times when its
impossible to stop our busy lives to de-stress.
Luckily, you can slip in some much-needed
relaxation while checking off daily tasks. A recent
study found that practicing mindfulness during
routine choresspecically dishwashingcan
boost positive feelings and reduce negative ones.
Get zen anywhere you go with one of these apps.
BUDDHIFY ($5 on iTunes; $3 on Google Play)
Bring some ahh into eating, traveling and even working with
more than 80 guided meditations for all parts of daily life.
TAKE A BREAK (free; iTunes and Google Play)
When you cant seek solitude, unwind in less than 15 minutes
with either stress-relief or work-break meditations from the
creators of the popular Meditation Oasis podcast.
MEDITATION STUDIO ($3; iTunes)
Access guided meditations for almost any scenariosuch as
boosting condence before a date or easing nerves before a
meeting. With the super-short two-minute-session option, you
can take a breather anywhere (in line at the post office, maybe?).

HANNAH
BRONFMANS
ULTIMATE
WORKOUT
PLAYLIST
Scroll through tness enthusiast
Hannah Bronfmans Instagram feed and
youll nd how-to videos and partneryoga poses with her equally toned
anc, Brendan Fallis. What keeps the
DJ powering through? Music. I need a
good rhythm to squat to and lyrics
that make me feel condent and sexy,
she says. Here are H.B.approved
beats to rock your next workout.
Bang My Head
by David Guetta, featuring Sia & Fetty Wap

Feels
by Kiiara (Felix Cartal Remix)

Blas
by Ty Dolla $ign, featuring Future &
Rae Sremmurd
BROOKE BURKECHARVET

Me, Myself & I

The glam star

signed on as an
ambassador for
the incontinence
product Poise.
Ive had four kids.
Ladies, who pees
a little when they
laugh? she said in
a TV spot.

Mark My Words

by G-Eazy & Bebe Rexha (Lost Kings Remix)

by Justin Bieber

Here
by Alessia Cara

Find your
omeven on
the busiest
street.

Jubel
by Klingande (Nora en Pure Remix)

Be Right There
by Diplo & Sleepy Tom

Facts
by Kanye West

I Like Tuh
by Carnage

LENA DUNHAM

In her Lenny
newsletter, the Girls
creator referred
to herself as a
bleeding-heart
liberal with a nearconstant urinary
tract infection.
Did you know?

Peeing after sex

can reduce the risk
of getting a UTI.

SNOOZE NEWS

SHORTBUT SOUNDSLEEP

What do new mothers and college-dorm residents have in common?

Interrupted sleep. Dont blame them if they get cranky: A recent study found
that being woken up throughout the night can ruin your mood in the days
to comemore than staying up late and getting the same total amount of
sleep without any disruptions. When your sleep is fragmented, you dont
move fully through deep, restorative sleep stages, explains study author
Patrick Finan, PhD. Turning in past your bedtime? Try to drown out noise and
distractions to avoid waking up on the wrong side of the bed.
APRIL 2016

HEALTH.COM

17

WORK WELL

Sure, you use emoji with friends, but would you dare
slip a smiley into your next email to your boss or a
client? It may seem like a faux pas, but in fact, its a
way to enhance the emotion behind just plain words,
explains Joan Kuhl, founder of Why Millennials Matter,
a company that focuses on bridging the gaps between
all ages in the workforce. But keep it professional
(no middle ngers!), and let the other person initiate
the emoji use. The right and wrong way to do it:
I can tell that you went above and beyond on
this project. I really appreciate it.
Why: The visual adds an extra level of recognition for
a job well done.
Sorry I didnt nish the report I promised you
last night.
Why: Youre creating the impression that you dont
take your responsibilities seriously.
Tory Sport
Color-Block Track
Jacket, $165,
and Color-Block
Track Pant, $135;
torysport.com.

CAMERA-READY

PHOTOSHOP FOR YOUR FACE

Forget Instagram lters: The latest crop of
complexion perfecters diffuse light, disguise
imperfections and deliver a soft-focus nishIRL.

Adigirl Track
Jacket, $70, and
3S Rib Pant, $50;
adidas.com.

Prescriptives Super
Line Filler ($45;
prescriptives.com) lls

in wrinkles like caulk for

smoother skin on the
spot. Bonus: Peptides
and antioxidants offer
anti-aging benets.

FOR WIDE-AWAKE
EYES
Physicans Formula Nude
Wear Touch of Blur
($13; at mass retailers)

touts microne
pigments that conceal
dark circles and reduce
shadows.

18

HEALTH.COM

APRIL 2016

FOR A BELIEVABLY
RADIANT
COMPLEXION
Becca Aqua Luminous
Perfecting Foundation
($44; at Sephora)

contains light-reecting
pearl dust for a naturallooking glowno
candlelight required.

FOR FIRMER SKIN

Studio 10 Miracle
Effect Priming Serum
($98; joyus.com)

instantly tightens crepey

skin and smooths it
over time with potent
anti-agers; wear alone
or under makeup.

#THROWBACK

Tracksuits
Take Over

The tracksuit is officially the hottest

item on the runwayand in our
closets. Long before athleisure
was a thing, these classic coverups were perfectly sporty-yetcasual, ideal for both workouts
and weekends. Instead of dusting
off that Juicy Couture velour (we
were tempted, too), snag an update
featuring funky colors, feminine
cuts and the same ultra-comfy
feel we all know and love. Sport the
separates together for a coordinated
look, or mix and match for your
own take on this two-piece.

Adidas by
Stella McCartney
Essentials Track
Top, $275,
and Woven Track
Pant, $185;
adidas.com.

SCAN TO SHOP! SCAN THE PHOTO

ABOVE TO BUY THE ITEMS ON THIS PAGE (SEE
PAGE 6), OR VISIT HEALTH.COM/SHOP-NOW.
PHOTOGRAPHY BY WILL STYER

MAKEUP PRODUCT IMAGES COURTESY OF MANUFACTURERS

FOR A LINE-FREE
FOREHEAD

Let Our
Discovery
Be Yours

2016 Twinings North America, Inc. twiningsusa.com/unavouredblack

Every cup of Twinings Pure Black Teas is a

journey, and every sip is a step. From the
fertile plains of Kenya to the foothills of
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Explore all of our 50+ varieties

GABRIELLE
REECE

Gabrielles
best fitness
tip: Dont
fall too far
behind. The
body wants to
move; its set
up for that.

Find the
Strength
to Be You
Beach-volleyball legend
Gabrielle Reece serves
up motivational advice
as host of NBCs new
show Strong. Below, the
46-year-old powerhouse
(and mom of three
girls) reveals her secrets
to hanging tough.
B y B RO O K E H AUSE R
Strength is
being able to express myself
matter-of-factly and not worrying,
Does everyone approve? Ive
moved into a space of This is how
I feel, and Im going to own it.

One embarrassing
moment was
Theres a genius volleyball player
named Elaine Youngs. We played
against each other early on, and
lets just say there was no love lost.
I was in a doubles tournament and
had a time-out, and she says, Im
sure you dont want to hear this,
but your tampon string is hanging
out. In that moment I was like,
Holy s--t, but also, I love you for
telling me that.
I never expected
to be an athlete. I grew up in the
Caribbeanmaybe I would work in
a gift shop? Im a good athlete, but
what I actually have going for me
is that Im very coachable. I was
always willing to try.

20

HEALTH.COM

APRIL 2016

PHOTOGRAPHY BY JENNIFER CAWLEY

My weakness is
I never bothered to do a lot of
stretching. Im working on that
now. I think weaknesses make you
better. We dont learn anything
from winning. We learn from
This is uncomfortable.

WHY IT MATTERS

Slash
Sugar!
Experts agree that most
folks are ODing on sugara
disaster for our health and
waistlines. Spend the next
three weeks ditching the sweet
stuff, rewiring your cravings
and feeling better every day.
B y JAC Q U ELI N E A N D RI A KOS

Mounting research shows

that going overboard on
sugar can lead to high
cholesterol and blood
pressure and a greater
risk of cancer, diabetes
and heart disease, not
to mention excess
weight gain. But theres a
difference between added
sugars and the kinds
found naturally in whole
foods, like fructose in
fruit and lactose in
dairy: Eating naturally
occurring sugars is
generally considered
healthy because they
contain nutrients with
metabolic benets, such
as ber and antioxidants.
Added sugars (sweeteners
put into food for avor)
have no such perks;
they are the type youll
be eliminating during
this challenge.

WEEK 1

CLEAN HOUSE
The more sugar you have,
the more you crave it,
says Mark Gold, MD, a
professor at the University
of Florida College of
Medicine. Sleuth out and
avoid common culprits.

LEARN SUGAR LINGO

Sound the alarm when you
spot cane, syrup, nectar,
words ending in -ose,
agave and fruit juice
concentrate in ingredient
lists. Dining out? Skip
glazed, honey-dipped,
sticky and BBQ options.

PURGE THE PANTRY

Throw out sugary
packaged food and
drinks. When in doubt,
check the ingredients
rather than the sugar
grams; nutrition labels
dont yet specify how
much of a products sugar
is added versus natural.

STICKER SWEETENERS
Put a Post-it on items like
honey and brown sugar to
act as a caution sign when
you open the cabinet.

HAVE A BACKUP PLAN

Stash an emergency
snack (like a banana or

low-sugar Kind bar) in

your bag, advises David
Katz, MD, director of the
Yale-Griffin Prevention
Research Center.
WEEK 2

START SLASHING
Retrain your palate by
making incremental
changes. You can lower
your taste for sweetness in
two weeks, says Dr. Katz.

MEASURE CAREFULLY
Scoop the sweetener you
think you needthen put
back half. Half a teaspoon
goes a long way, says
Sally Kuzemchak, RD.

MIX IT UP
Combine no-sugar-added
foods with the sweet
versions (think cup of
plain, unsweetened almond
milk with cup of vanilla).

DRINK ONLY WATER

For a full week, down
H2O instead of sodas
(including diet kinds)
and fruit juices.
WEEK 3

PLAN LONG-TERM
Youve upped your sugar
IQ and neutralized your
sweet tooth. After about
three months, this diet
overhaul will be the new
familiar, says Dr. Katz.

EAT DESSERT
Going cold turkey can
cause headaches and
cravings for someso
have a well-portioned
treat if you want it.

INCREASE HEALTHY FAT

Add a good fat
avocado, olive oilto
every meal, urges Mark
Hyman, MD, director of
the Cleveland Clinics
Center for Functional
Medicine: Healthy fats
shut off receptors in
your brain that stimulate
sweetness cravings.
SUGAR CUBE, RAY MASSEY/GETTY IMAGES

STICK TO A SCHEDULE

Healthy foods
like yogurt and
oatmeal can pack
tons of sugar.

Aim to eat your meals

and snacks at the same
time each day. Having a
routine keeps you from
getting caught off guard
by hunger and giving in
to something that comes
in a wrapper, says Maria
Rodriguez, RD, program
manager of the Diabetes
Alliance at the Mount
Sinai Health System.
APRIL 2016

HEALTH.COM

23

All trademarks are owned by Frito-Lay North America, Inc. 2015

WOMAN, ELLIOT & ERICK/THELICENSINGPROJECT.COM

No more
granola!
The new look
of good-foryou beauty
is simply
gorgeous.

Natural
Beauty Buys
That Work
Finding a green product that delivers is
not always easy. Here, 18 that make the cut,
according to beauty pros who try everything.
B y C H EL SE A TR A B ER B U RNS

APRIL 2016 HEALTH.COM

25

LOVE YOUR LOOKS | Go Green

1. BEST MASCARA
Tarte Gifted Amazonian
Clay Smart Mascara
($21; sephora.com)
This mascara adds
volume without aking
or clumping. And it
doesnt irritate my eyes,
thanks to its lightweight
mineral pigments.
Kimberly Snyder, a
certied nutritionist and
author of The Beauty
Detox Power

MAKEUP

2. BEST CONCEALER

3
6

3. BEST EYE SHADOW

5. BEST LIP GLOSS

4
5

6. BEST FOUNDATION

IN A PINCH, A SWIPE OF
SHIMMERY GLOSS OVER
CHEEKBONES AND EYELIDS
GIVES A YOUTHFUL GLOW.

SCAN TO SHOP! SCAN THE EYE SHADOWS TO BUY THE ITEMS

ON THIS PAGE (SEE PAGE 6), OR VISIT HEALTH.COM/SHOP-NOW.

26

Hynt Duet Perfecting

Concealer ($24;
hyntbeauty.com)
Just a dab of this
concentrated formula
covers everything from
zits to dark circles.
Plus, its infused with
nourishing avocado
oil, so it blends in and
doesnt dry out the skin
or look cakey.
Kristen Arnett, a
New York City makeup
artist and founder of the
blog Green Beauty Team

HEALTH.COM

APRIL 2016

Kjaer Weis Foundation

in Just Sheer ($68;
kjaerweis.com)
The coverage is
amazing, but its the
skin-friendly formula
that I love the most.
Organic sweet almond
seed, jojoba seed and
coconut oils smooth and
moisturize. The result?
You, only better!
Melissa Lenberg,
founder of Citrine Natural
Beauty Bar in Phoenix

W3ll People BioExtreme Lipgloss in

Gold ($22; target.com)
The blend of aloe,
coconut and grapeseed
oils soothes and
hydrates but isnt
thick or sticky. Natural
glosses often lack the
pigment and shine, but
not this one!
Paige Padgett, a Los
Angeles makeup artist
and author of The Green
Beauty Rules

Au Naturale Organic
Creme Eyeshadow in
(clockwise from top
left) Bliss, Ivory,
Palma and Aubergine
($20 each; aunaturale
cosmetics.com)
The coconut oil lets the
shadow glide on smooth,
and the formula packs
enough pigment that you
need only one swipe. We
love it as an eyeliner, too!
Jessica Assaf and
Alexis Krauss,
founders of the blog
Beauty Lies Truth

4. BEST BLUSH
Beautycounter Color
Pinch Cream Blusher
in Hibiscus ($37;
beautycounter.com)
There is nothing better
than the pop of pink from
this cream blush when
youre trying to wake
up your face fast. And I
know that when I use it,
Im putting only the
best ingredients on
my skin. The company
is known for its strict
ingredient screen.
Ilana Blitzer, Healths
beauty director

PHOTOGRAPHY BY CHRISTINE BLACKBURNE

LOVE YOUR LOOKS | Go Green

BODY

7. BEST BODY SCRUB

9. BEST DEODORANT

Violets Are Blue Salt

Scrub ($38; violetsare
blueskincare.com)
Coconut and almond
oils make this salt scrub
hydrating as it sloughs
away every trace of dead
skin. The grapefruit and
eucalyptus essential oils
wake up the senses and
create a zen oasis.
Jillian Wright,
co-founder of the Indie
Beauty Expo in New York
City and Los Angeles

Meow Meow Tweet

Baking Soda Free
Deodorant Cream ($14;
meowmeowtweet.com)
The nontoxic
magnesium hydroxide
helps keep bacteria
at bayso, no smell! I
rub a pea-size amount
under each arm, and it
instantly absorbs.
Katie OSullivan,
founder of the blog The
Green Product Junkie

10

8. BEST NAIL POLISH

Cote Nail Polish in
(clockwise from top left)
Nos. 10, 41 and 26 ($18
each; coteshop.com)
Not only is this nail
polish as clean as it
getscruelty-free, vegan
and ve-freebut the
colors are fabulous! And I
swear my manicures last
twice as long.
Alexis Wolfer, founder
of TheBeautyBean
.com and author of
Radiant Bride

10. BEST MULTIPURPOSE BALM

Khushi Healing Balm
($20; khushispa.com)
Its so good that I
created a manicure
treatment around it at
my spa. This calendulainfused balm is my go-to
when I need serious
moisture. Great on
hands, feet and elbows.
Donna Perillo, founder
of Sweet Lily Natural Nail
Spa in New York City

SCAN TO SHOP!
SCAN THE NAIL
POLISHES TO BUY
THE ITEMS ON THIS
PAGE (SEE PAGE 6),
OR VISIT HEALTH
.COM/SHOP-NOW.

DIP FRESHLY PAINTED NAILS

IN ICE-COLD WATER (YES, REALLY!)
TO SPEED UP DRYING TIME.

APRIL 2016

HEALTH.COM

29

LOVE YOUR LOOKS | Go Green

11. BEST CONDITIONER
Grown Alchemist
Conditioner ($28;
goop.com)
I dont blow-dry or really
use styling products, so
my conditioner has to
be amazing. This one is
ultra-moisturizing and
leaves my hair incredibly
soft, with the faintest
rose scent.
Jean Godfrey-June,
beauty director at Goop

HAIR

12

11

FOR MAJOR TEXTURE,

APPLY GEL ON DAMP
STRANDS, THEN
BRAID. LET HAIR DRY,
TOUSLE AND GO.
12. BEST TREATMENT
Rahua Finishing
Treatment ($45;
rahua.com)
Applied to wet strands,
this cream creates the
perfect base for styling.
The ingredients act as
a triple threat: Quinoa
holds in moisture,
green tea leaf extract
reduces UV damage
and raspberry leaf
extract infuses hair with
antioxidants.
Benjamin Mohapi,
owner of Benjamin Salon
in Los Angeles

13. BEST SHAMPOO

Dear Clark
Resurrecting Wash
($24; birchbox.com)
This shampoo has
no drying sulfates
or phosphates, so
whenever I use it, it feels
like Ive hit the refresh
button on my strands.
Plus, its made in Texas,
so naturally it makes me
feel like Connie Britton!
Rachel Jo Silver,
director of content
strategy and social
marketing at Birchbox

14. BEST STYLER

Davines This Is a
Medium Hold Modeling
Gel ($26; davines.com)
The serumlike
consistency allows this
gel to go on smoothno
crunch. I also love that
Davines products are
zero-impact, meaning
that all the resources
used, like solar, wind and
water, are measured
and offset by the yearly
planting of thousands
of trees.
Nicole Zamora,
co-owner of My Hair Trip,
an organic salon in Denver

13

14

SCAN TO SHOP! SCAN THE SHAMPOO TO BUY THE ITEMS ON

THIS PAGE (SEE PAGE 6), OR VISIT HEALTH.COM/SHOP-NOW.

30

HEALTH.COM

APRIL 2016

LOVE YOUR LOOKS | Go Green

15. BEST SPOT

TREATMENT
Anakiri Restore
Propolis Balm ($20;
anakiri.com)
From bug bites to
acnethis works. The
propolis (a substance
collected by honeybees)
helps kill bacteria and
heal wounds fast, while
aloe, tea tree oil and
lavender oil soothe.
Joanna Vargas, a
New York City celebrity
facialist and founder of
Joanna Vargas Skincare

15

16

18

16. BEST EXFOLIATOR

17

MIX A DROP OF
SERUM INTO YOUR
FOUNDATION TO
SOFTEN FINE
LINES LIKE AN
INSTAGRAM FILTER.

Ila Face Scrub for

Glowing Radiance ($50;
net-a-porter.com)
The mix of ground
blackcurrant and honey
feels like an at-home
microdermabrasion.
After using it, your pores
are clean, dead skin is
lifted, and, just like that,
your face is bright, fresh
and youthful.
Cecilia Wong, a New
York City celebrity
aesthetician and founder
of Cecilia Wong Skincare

17. BEST CLEANSER

Tata Harper
Regenerating Cleanser
($38; sephora.com)
The apricot seed
powder and fruit
enzymes remove dead
cells to transform dull
skin within secondsIve
seen it! Plus, its gentle
enough to use daily.
McKenzie Bolt, a
Los Angeles aesthetician

18. BEST SERUM

FACE

SCAN TO SHOP! SCAN THE CLEANSER TO BUY THE ITEMS

ON THIS PAGE (SEE PAGE 6), OR VISIT HEALTH.COM/SHOP-NOW.

32

HEALTH.COM

APRIL 2016

Kypris Antioxidant Dew

($67; kyprisbeauty.com)
This featherlight
serum is my pick
when I want glowing
skin. The sea algae
extract impressively
hydrates without being
overwhelming, so
my complexion is left
soft and supple,
never greasy.
Melissa Lenberg

M A K E S PA I N A D I S TA N T M E M O R Y.

Use as directed.


 

In anis iready
nstant tomyglskiow.n

Karlie Kloss

2016 LOral USA, Inc.

SUN-KISSED SUMMER COLOR

WITHOUT THE SUN OR
THE COMMITMENT
BECAUSE YOURE WORTH IT.

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SUMMER EXPRESS
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5. 24-HOUR HYDRATION
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COLOR CORRECTING PIGMENTS INSTANTLY PERFECT.
TRANSFER & SWEAT RESISTANT, WASH-OFF FORMULA.
AVAILABLE IN LIGHT AND MEDIUM SHADES
IN THE SUNLESS AISLE

LOVE YOUR LOOKS | Skin Proles

GET SOME REST

Skimp on shut-eye
and your skin suffers:
When you sleep
stress hormones are
low and your skin
actually heals itself.
Aim for at least seven
solid hours of zs
a night.

Baby Your
Sensitive Skin
Breakouts, rashes, itchiness? Learn how to treat your
are-ups and uncover your healthiest complexion ever.
B y CA RO LI N E S C H A EF ER

36

HEALTH.COM

APRIL 2016

SENSITIVE SKIN
COMPLAINT #1

Red Blotches
THINK YOUVE GOT THEM?
2

When you see blood vessels,

bumps, enlarged oil glands and
thick skin on the nose, cheeks
and chin, all signs point to rosacea,
a condition that affects more than
16 million Americans. People with
rosacea ush easily, thanks to
facial blood vessels that become
dilated, drawing blood closer to
the surface, says Leslie Baumann,
MD, a dermatologist in Miami and
author of The Skin Type Solution.

WOMAN, DIMITRI OTIS/GETTY IMAGES; PRODUCT IMAGES COURTESY OF MANUFACTURERS

WHAT TO DO

Are you a skincare overachiever?

Three-quarters
of my patients call
their skin sensitive,
says Joshua
Zeichner, MD,
assistant professor
of dermatology at
The Mount Sinai
Hospital in New York
City, and treating
skin too aggressively
is one main reason
why. Even if youre
not intending
to, you could be
overwhelming
your skin: The
average woman uses
12different products
with 168 unique
ingredients every
day, according to
research from the
Environmental
Working Group in
Washington, D.C.
All that on top of the
usual stressors
pollution, hormonal
changes, anxiety
and its no wonder
derms are seeing an
increase in sensitive
skin complaints
such as breakouts,
redness, rashes and
extreme dryness.
Need relief? Check
out these strategies
for calming your
complexion.

SCAN TO SHOP!

SCAN THIS PHOTO TO BUY THE

ITEMS ON THIS PAGE (SEE PAGE 6),
OR VISIT HEALTH.COM/SHOP-NOW.

Seek out soothing soap-free

ingredients that also act as antiinammatories, such as licorice,
algae and colloidal oatmeal. Forgo
rough facials, steer clear of spa
treatments like chemical peels
and microdermabrasion, and
avoid acidic skin-care ingredients,
including glycolic acid and,
surprisingly, vitamin C. Tweaking
your diet may help, too. While spicy
foods can exacerbate redness,
eating foods rich in probiotics
such as yogurt with live cultures
can prevent skin sensitivity,
redness and itching by blocking the
release of inammation-causing

SENSITIVE SKIN
COMPLAINT #2

Allergic
Reactions

chemicals, says Whitney Bowe,

MD, a dermatologist in New York
City. In fact, a study published in
the journal Benecial Microbes
found that consuming a daily dose
of the probiotic Lactobacillus
paracasei (about the amount
youd get in 2 cups of yogurt)
signicantly improved skin
sensitivity, and an animal study
at the Massachusetts Institute
of Technology showed that
female mice had shinier fur and
thicker skin within seven days of
consuming yogurt.

YOUR REDNESS-FIGHTING ARSENAL

(1) Soothe are-ups with First
Aid Beauty Ultra Repair Instant
Oatmeal Mask ($22; sephora.com).
(2) The green-tinted formula of
LOral Paris Magic Skin Beautier
BB Anti-Redness Cream ($11; at
drugstores) neutralizes splotches
and keeps skin looking even all day.
(3) Applied after cleansing,
PCA Skin Anti-Redness Serum
($59; pcaskin.com), which
contains red and brown algae
and calming chamomile, reduces
inammation; its glycerin
provides a shot of moisture.
(4) The licorice-laced Eucerin
Redness Relief Soothing
Cleanser ($10; at mass retailers)
combats blotchiness without
drying out your skin.

CAUTION
2

THINK YOUVE GOT THEM?

Skin freak-outs that arrive at
lightning speed are typically an
immune response to something
that doesnt agree with your
system, says Neal Schultz, MD,
a dermatologist in New York City
and creator of the skin-care line
Beauty Rx. Constantly aring up?
Thats often caused by genetic
abnormalities in your skins barrier
function, according to research
from the University of Vienna and
the University of California, San
Francisco. Translation: If Moms
skin erupts when exposed to
certain products, yours could, too.

WHAT TO DO
Ease symptoms with a homemade
milk compress: Soak a cloth in
equal parts warm water and milk,
then place on irritated areas. Aloe
and over-the-counter cortisone

These
ingredients
do not mix.
BENZOYL PEROXIDE AND
RETINOIDS
BP dries up breakouts, and
retinoids rev cell renewal,
making skin feel extra
sensitive. The combo is a
fast track to Irritationville.

cream are also helpful. Sidestep

sugary foods, which have been
linked to inammation, and toss
more zinc-rich items (beans,
cashews) into your grocery cart.

YOUR ALLERGY-REDUCING ARSENAL

(1) Jason Gluten Free Facial
Cleanser ($11; at Whole
Foods) packs ascorbic acid to
deate inammation.
(2) Simple Protecting Light
Moisturizer ($11; at mass retailers)
includes bisabolol, known to
soothe skin reactions.

VITAMIN C AND ALPHA

HYDROXY ACID

Both are acid-based, which

means doubling up on them
boosts your susceptibility to
redness and peeling.

HYDROQUINONE
AND GLYCOLIC ACID

One bleaches; the other

exfoliates. Unless your derm
gives you a prescription for a
product with the combo (to
lighten dark spots, typically),
its best to avoid this duo.

37

LOVE YOUR LOOKS | Skin Proles

SENSITIVE SKIN
COMPLAINT #3

Super-Dry
Skin

Mistakes That
Could Be
Compromising
Your
Sensitive
Skin

THINK YOUVE GOT IT?

If your face feels tight and has
a sandpapery texture, it could
be dryor simply dehydrated.
Dehydrated skin is exactly what it
sounds like: a complexion lacking
water, says Karen Kim, MD, a
dermatologist in Chestnut Hill,
Mass. It could be a result of
your diet, the weather or the
products youre using. (Too much
alcohol in a product is a common
culprit.) But dehydrated skin
is a temporary condition, whereas
dry skin is a typethe one youre
born with. Dry skin doesnt
produce enough oil, so its always
in need of a dose of moisture.
And when dryness peaks, skin
cells can start to lift, causing
irritation and itchiness.

1. USING OLD
PRODUCTS

Lots of skin-care
essentials, including
sunscreen, contain
active ingredients that
break down over time
or when exposed to
the sun, making them
more apt to cause an
allergic reaction. Not
sure if something has
expired? Be safe and
spring for a new bottle.

2. STEAMING SKIN

When showering or
washing your face, use
warm or cool water.
Very hot temps strip
the skin barrier, so
you become more
vulnerable to irritation.

3. CATCHING TOO
MANY RAYS

You can be exposed to

harmful UV rays in the
car or even at a desk in
a windowed office. Use
a sunscreen with zinc
oxide or titanium oxide,
which are less likely to
irritate the skin than
chemical blockers.

4. OVERDOING IT
ON MAKEUP

Stick with the basics

and the least irritating
products: Powders,
pencils and siliconebased foundations get
the all clear, and ebony
mascara and eyeliner
tend to be the least
allergenic.

5. LOADING
UP ON SCENTED
DETERGENT

Washing your clothes

with perfumed
detergent keeps them
perpetually scented
and bothersome if
you have allergies.
Choose soaps labeled
fragrance-free, such
as All Free Clear Liquid
Laundry ($11; at mass
retailers), which has
the National Eczema
Associations seal
of approval.

38

HEALTH.COM

APRIL 2016

WHAT TO DO
4

SCAN TO SHOP!

SCAN THIS PHOTO TO BUY THE

ITEMS ON THIS PAGE (SEE PAGE 6),
OR VISIT HEALTH.COM/SHOP-NOW.

SENSITIVE SKIN
COMPLAINT #4

Breakouts
THINK YOUVE GOT THEM?
Even though youre well beyond
puberty, pimples pop up the way
they did before the prom. What
gives? Acne occurs for a number
of reasons, including stress, lack
of sleep, overactive oil glands
and exposure to comedogenic
(pore-clogging) productsbut
sensitive skin types are particularly
susceptible because theyre
naturally prone to inammation.

WHAT TO DO
Take note of when you break out
are there situations or products
that bring on blemishes? If you
get pimples after wearing a specic
makeup product, say, stop using
it (obviously) and scrutinize
the ingredient list for suspects
that could be to blame. Stick with
a mild cleanser, then spot-treat
with salicylic acidit not only
helps unplug clogged pores but
is also less irritating than benzoyl
peroxide, which can be harsh
on sensitive skin. Treatments

If you wash your skin twice a day,

consider doing so just at night,
with a gentle soap-free cleanser.
And keep your skin-care regimen
simple, says Dr. Kim: No toner,

astringent or products that

contain alcohol. Dont attempt
to scrub away any akes; harsh
exfoliants can worsen the problem.
Instead, layer on a mega-hydrating
cream that has ceramides, a
peptide complex and niacinamide.
And be generous, advises Dr. Kim:
I tell my patients with dryness to
apply emollients two or three times
a day. Overnight masksused
once a weekcan also pack a
potent hydration punch.

YOUR DRY SKINDEFEATING ARSENAL

(1) Garnier Skin Active Micellar
Cleansing Water ($8; at
drugstores) is an H2O-free cleanser
that absorbs dirt and oil without
leaving skin parched.
(2) Elizabeth Arden Ceramide
Overnight Firming Mask ($88;
elizabetharden.com) delivers
ceramides to hydrate your skin
while you sleep.
(3) CeraVe Skin Renewing
Night Cream ($18; target.com)
supports skin elasticity, thanks to
its peptide complex.
(4) Neutrogena Hydro Boost
Gel-Cream Extra-Dry Skin ($19;
neutrogena.com) contains
the moisturizing heavyweight
hyaluronic acid.

with sulfur, which draws oil out

of blocked pores and inhibits
breakouts, can also be worked
into your regimen. And dont
forget to moisturize: A study in the
Journal of Drugs and Dermatology
discovered that using moisturizers
before acne treatments drastically
reduces irritation without
impacting the zit zappers efficacy.
Of course, be sure to follow with
SPF. Research has shown that sun
exposure leads to inammation,
which can cause acne, says Dr.
Bowe. Finally, consider spacing
out your trips to the sushi bar:
Eating a lot of iodine, found in
shellsh and spinach, can lead to
acne by clogging hair follicles,
says Dr. Schultz.

YOUR ACNE-ATTACKING ARSENAL

(1) Elta MD UV Clear SPF 46 ($32;
eltamd.com) is made with 5 percent
niacinamide to reduce acne.
(2) Olay Foaming Face Wash for
Sensitive Skin ($5; olay.com) has
0.5 percent salicylic acid to fend off
breakouts without stripping skin.
(3) Mario Badescu Drying Mask
($18; mariobadescu.com) uses
sulfur to dry up breakouts and
calamine to help prevent irritation.

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LOVE YOUR LOOKS | Beautygram

JIN SOON CHOI
is a celebrity
manicurist with
an eponymous
nail-care line and
the founder of the
Jin Soon Natural
Hand and Foot
Spas in New York
City. She created
the nail looks for
the spring 2016
runway shows of
Vera Wang, Tibi
and Marc Jacobs.
Her clients
include Taylor
Swift, Drew
Barrymore and
Anne Hathaway.

looks really plain but pops. To

clean up the lines, dip a pointy
Q-tip in polish remover.

Marc Jacobs
Beauty Polish in
Surrender Dorothy
($18; sephora.com)

A shade doesnt need to be

dramatic to have impact. This
beige was used on models at
the Michael Kors show.

The Mani of
the Moment
Whats hot now: simple, chic, no-fuss
nails, says manicurist to the stars
Jin Soon Choi. (See ya, sequin appliqus!)

Some colors
make your skin
look dead right
away. You have to
test the polish
on your nail
not just hold the
bottle near
you.

Jin Soon
Top Gloss ($18;
jinsoon.com)

SICK OF CRAZY NAIL SHAPES AND OUTRAGEOUS NAIL ART? YOURE

When Marc Jacobs used

this glittery shade at his
spring show, it broke all my
rulesand worked.

in luck: Spring 2016 is all about subtle sophistication. Im

loving the fresh take on pastels. Instead of sheer, theyre
chalky, opaque shadessky blue, grass greenthat give a
slight contrast to skin. If you want to try a design, keep it
simple. Negative-space nail artwhere you leave a V empty at
the moon of your nail and apply color to the restis popular
now. And while a French manicure with a thick white tip is
pretty outdated, a gray base and thin white line make it edgy.

Unless you want to have

an intentionally messy
look, topcoat is essential.
It gives your nails a glossy
nish and extends the
life of your polish.

I love to design
based on modern art. I get so
much inspiration from Jasper
Johns, Jackson Pollock and
Matisse. To mimic that kind of
abstract look, dip the tip of a
mascara brush in nail polish
and dab, dab, dab.

SCAN TO SHOP!

SCAN THE PHOTO AT LEFT TO BUY THE

ITEMS ON THIS PAGE (SEE PAGE 6), OR
VISIT HEALTH.COM/SHOP-NOW.

PINK NAIL POLISH BLOB, BONETTA/GETTY IMAGES; PURPLE NAIL POLISH BLOB, NIK_MERKULOV/GETTY IMAGES; JASPER JOHNS, UNIVERSAL HISTORY ARCHIVE/UIG/GETTY IMAGES;
JACKSON POLLOCK, UNIVERSAL HISTORY ARCHIVE, UIG/GETTY IMAGES; PRODUCT IMAGES COURTESY OF MANUFACTURERS

This wing manicure

Michael Kors
Nail Polish in Hint
($18; at Macys)

Eat Slim
at Every Age
Older and wider? No way! You can boast
at abs and a sculpted waistline
whether youre in your 20s, 30s, 40s or 50s
with this expert plan from our nutrition pro.
WOMAN, JGI/JAMIE GRILL/GETTY IMAGES

B y CY N T H I A SAS S , RD

43

BEST SHAPE | Lasting Lean

HAVE YOU FOUND

yourself wishing on
every birthday candle
for your 20-something
metabolism to make a
surprise comeback? Youre
not alone. The reality
is that a combination of
physiological and lifestyle
factors turns losing weight
and keeping it off into a bit
more of a battle as you age.
While theres no magic
potion to banish saddlebags
and tummy pudge in
a snap, you have more
control than you think.
Whether youve hit 34 and
traded gym time for diaper
changing or just toasted
49with the lowest of the
low-cal cocktails, you can
maneuver around physical
and day-to-day hurdles to
stop pounds in their tracks.

Power
through with
the right
choices in
caffeinated
drinks.

30s
Noticing less tone
and more ab? Blame
pregnancies, job pressures
and newfound time
constraints. Plus, natural
age-related muscle loss
referred to as sarcopenia
has kicked off. (Adults
generally start to lose
between 3and 8percent
of muscle mass per decade
after 30.) Drown out the
little voice that says, I
cant bounce backand
remember three rules.

DONT EAT FOR

TWO PEOPLE
A 2015 study from the
Centers for Disease Control
and Preventions Maternal
and Infant Health Branch
found that nearly half of all
pregnant women gain more
weight than recommended
44

HEALTH.COM

APRIL 2016

during pregnancy. The

updated guidelines from
the Institute of Medicine
advise putting on no
more than 35 pounds if
youre normal-weight,
15 to 25pounds if youre
overweight and 11 to
20pounds if youre obese.
Calorie needs dont
increase until the second
trimester, and only by
340calories per day.
During the third trimester,
you should bump up your
daily calories to 450 more
than your prepregnancy
intake. (That translates to
about two snacks daily.)
Smart move: If youre
concerned about getting

your ll without going

overboard, consider using
an app to track your diet,
like Cron-O-Meter, which
allows you to choose
pregnancy settings and
personalize your targets.

CUT THE LATTES

So many of the 30something women who
come to see me dont
realize the diet damage
done by fancy coffee
drinks. A grande Starbucks
Cinnamon Dolce Latte, to
take one example, can pack
330 calories (10 more than
a cheese Danish). Also,
drinking caffeine late in
the day can mess with sleep

and, in turn, cause a rise

in cortisol, a stress
hormone linked to belly fat.
Give yourself a
caffeinated-drink budget of
250 calories per day, and cut
yourself off six hours before
bed. But you dont need to
swear off caffeine entirely;
new research from the
American Heart Association
found that moderate coffee
drinkersthose who have
up to ve cups a daymay
be at a lower risk of death
from heart and neurological
diseases and type 2 diabetes.

DINE AT HOME
Carving out kitchen time
helps your waistline and

WOMAN, BILLY ROOD/THELICENSINGPROJECT.COM

YOUR BODY NOW

ah
ea
d

al
he

th
yh
ear
ts

for adve

s
e
r
u
t
n

Keep up with the life you love.

100% whole grain Quaker Oats can help reduce
cholesterol as part of a heart healthy diet.*

BEST SHAPE | Lasting Lean

Dijon mustard, balsamic

vinegar, Italian herb
seasoning, chickpeas and
slivered almonds. Or toss
precut broccoli orets and
steamed precooked shrimp
with jarred sun-dried
tomato pesto and a small
scoop of brown-rice penne.

40s
YOUR BODY NOW
The number on the scale
can creep up even when you
dont pig out, in part due
to the ongoing uctuations
of progesterone and

estrogen associated with

perimenopause. You
canght this if youre super
selective about how
you consume calories
and ifyou stick to your
workout routine.

THINK WHOLE
FOODS
Shop the perimeter of
the grocery store, where
protein and produce
reside. A diet full of lean
protein helps you maintain
muscle, while eating extra
servings of plant-based
foods (leafy greens, pulses)
may help counteract
metabolic processes that
cause obesity, suggested a
University of Florida study.

BURN AFTER
EATING
Offset a decelerating
metabolism by working
bouts of movement into
your daily routine (try
15-minute walks after
meals). One analysis
concluded that pairing diet
and exercise leads to the
greatest reduction in blood
fats over time for adults,
compared with focusing
solely on diet or exercise.

BE CARB SMART
Steer clear of crackers,
white breads and pastas.
Harvard scientists reported
that rened carbs are
worse than saturated fat
for metabolic health and
are particularly unhelpful
for weight management.
Memorize this proportion
of veggies to starch for stirfries, pasta dishes and more:
Pile your plate with 2 cups
of vegetables andcup
of starch (brown rice,
whole-grain pasta), instead
of tons of carbs and a small
portion of vegetables.

Slip more
steps into
your day
after you
eat to earn
more burn.

46

HEALTH.COM

APRIL 2016

THE TOP
20S DIET
TRAP:
BOOZE

Red cups and

bar nights can ll
the weekends of
20-somethings
(or any big partiers!)
with empty
calories. Move
toward moderation
in three steps.

SLIM DOWN
YOUR ORDER

Sip an ultra-low-carb
beer; most contain
only 2 to 3 grams of
carbs, compared
with roughly 13 in a
regular can. Cocktails
made with mixers
are even bigger diet
traps (just 4 ounces
of a sweetened mixer
can pack 27 grams
of carbs), so opt for a
drink mixed with plain
soda water.

PLAN YOUR POSTDRINKING MEAL

In addition to acting
as an appetite
stimulant, alcohol
lowers inhibitions, a
recipe for eating things
you wouldnt sober.
Before you take your
rst sip, decide what
youre going to have
after happy hour. Not
cooking? Scope out
nearby restaurants
that offer healthy
options, like chicken
shawarma with salad.

3
SLOW YOUR PACE

One of the biggest

causes of tipsy
overeating is drinking
too much too fast. To
curb the rise in blood
alcohol, order a tall
glass of water with
every drinkand be
sure to nish it.

WOMAN, KAT BORCHART/THELICENSINGPROJECT.COM

your health. An eight-year

study out of Harvard
found that women who
prepared 11 to 14meals
at home weekly had a
13 percent lower risk of
developing type 2 diabetes
than those who cooked six
meals or fewer.
Take a shortcut:
Assemble ingredients
rather than making dishes
totally from scratch. Stock
your fridge and freezer
with healthy items that
require minimal time to
go from package to plate.
Try topping a handful of
eld greens with canned
salmon and mixing with

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All referenced trademarks are the properties of their respective owners.

BEST SHAPE | Lasting Lean

50s
YOUR BODY NOW
Low estrogen levels and
a drop in progesterone
production (hello,
menopause!) cause your
metabolism to drag and fat
to accumulate in your belly.
Are you doomed to eat like
a bird? No. Fine-tune your
ingredient list and time
your meals just right.

Foods that are airy or full

of water (popcorn, celery)
pack fewer calories into
a larger portion. Feel
satised, not deprived, with
swaps like these: Scoop
hummus with a sliced whole
red bell pepper rather than
eight crackers, or have a cup
of puffed brown-rice cereal
in place of cup of granola.

DONT SNACK
AFTER SUNDOWN
When you eat may be
just as important as what
you eat. In a new study
inObesity, researchers
found that diet-induced
thermogenesis (DIT)the
number of calories burned

Fill up on
fiber-rich
fruits and
veggies.

after a mealcan be as
much as 50percent lower
in the evening than in the
morning. DIT relates to
your circadian cycle; if you
eat when your body thinks
its time for sleep, youll
burn fewer calories.

ZERO IN ON
VITAMIN D
The sunshine vitamin may
increase muscle strength
and reduce the loss of
muscle mass as late as
12years after menopause,
per info from the North

American Menopause
Societyand more muscle
mass helps you burn more
calories at rest. VitaminD
can be hard to get from
food alone, so ask your
doctor about taking a daily
supplement of 1,000 IU.

METABOLISM
BOOSTERS
THAT WORK
FOR LIFE
Good news, ladies: There
are tried-and-true tricks
(that wont disrupt your
lifestyle) to maximize your
burn from a.m. to p.m.
Take advantage of any or
all of these ve easy
power-up hacks.

50

HEALTH.COM

APRIL 2016

DONT SIT
STILL
Fidget, stand and
chew gum; these
types of activities,
termed NEAT
(nonexercise
activity
thermogenesis),
have been shown
to help torch
an extra 300 to
2,000 calories
per day.

BECOME
A FAN OF
GREEN TEA
Studies indicate
that green tea
can increase
metabolic rate
by 4 to 5 percent.
Feel free to go for
secondsit has
only 2 calories
per cup (sans
sweetener, of
course).

DRINK MORE
WATER
A German study
discovered that
downing two
8-ounce glasses
of H2O improved
calorie burning
by 30 percent
in as little as
10 minutes, and
the effect lasted
for more than
an hour.

PUCKER UP
Add fresh lemon
juice to your tea
or waterits
loaded with
vitamin C. Arizona
State University
researchers found
that exercisers
who dont get
enough C may zap
25 percent fewer
calories during a
workout.

GET SILLY
A classic study
published in the
International
Journal of Obesity
revealed that
laughing sparks a
small increase in
calorie burning.
(We did the
math: Fifteen
giggly minutes
melts up to
40 calories!)

WOMAN, ONDREA BARBE/TRUNK ARCHIVE; DONT SIT ICON, BUBAONE/GETTY IMAGES; TEA ICON, RAKDEE/GETTY IMAGES;
WATER ICON, SAMTOON/GETTY IMAGES; LEMON ICON, LUSHIK/GETTY IMAGES; WINK ICON, CALVINDEXTER/GETTY IMAGES

CUT CALORIES
NOT VOLUME

BEST SHAPE | Road Test

The Top
New Sports
Bras for
Your Body

GEAR AWARDS

Under
$25!

EDITORS PICKS

Need a lift? Want more support?

Crave an insanely comfy yoga
bra? Health staffers and friends
from A cup to Fworked out in
70-plus bras; these were our faves.
B y ROZ A LY N N S . FR A Z I ER

($50; adidas.com)
Sizes XS AB/CDXL AB/CD

C9 BY CHAMPION
SEAMLESS CAMI
($20; target.com)
Sizes XSXXL

MEDIUMIMPACT

UNDER ARMOUR SOUTIEN

($25; underarmour.com)
Sizes XSXL

The fabric is so cozy that

testers didnt just sweat in this
bra, they wore it when hanging
out at home, too. Only caveat:
Its low-cut V-neck isnt
optimal for large chests.

ATHLETA BARRE UP
BRALETTE
($49; athleta.com)
Sizes XXSXL

Power walkers and yogis were

pleased: It felt like a sports
bra and tank combinedbut
still offered support, raved
Chiara, a 32D, who wore this
double-layered crop while
28 weeks pregnant.

SWEATY BETTY BRAHMA

PADDED YOGA BRA

($38; brooksrunning.com)
Sizes XSXL

Visually pleasing and highperforming? Check! It really

kept the boobies in place,
noted Najeema, a 34C. Plus,
it was easy to take offwhich,
as sports bra wearers know,
is a Very. Big. Deal.

52

Got a broad upper body? Just

unsnap the side hook for a
little extra wiggle room when
slipping this bra on and off.
(That clasp helps keep this
supporter secure.)

The crossback on this steal

was a hit. I got full coverage
but didnt feel restricted,
said Tamara, a 32A. And its
padding boosts smaller busts.

LOWIMPACT

MOVING COMFORT
COLLECTION BY
BROOKS RUNNING
SURE SHOT RACER

ADIDAS 3-STRIPES
RACERBACK

($65; sweatybetty.com)
Sizes XSL

Dont let the thin straps

fool you; it denitely
holds the girls up. Also,
the stretchy material
was supportive without
squeezing, said Amy, a 34B.

GAPFIT T-BACK
($40; gap.com)
Sizes XSXL

The T-back stood out among

racerbacks at spin class and
wicked sweat really well, said
Christine, a 36B/C. (Alas,
our D-and-up testers felt it
couldnt contain them.)

HANDFUL WORTH
THE MONET
($54; handful.com)
Sizes XSL

SCAN TO SHOP!

SCAN THE PHOTO AT LEFT TO BUY THE

ITEMS ON THESE PAGES (SEE PAGE 6),
OR VISIT HEALTH.COM/SHOP-NOW.

Not only does it create nice,

natural curves, but its the
kind of bra you want to show
off under a loose tank, said
Catherine, a 34A.

PHOTOGRAPHY BY WILL STYER

Myth Buster!
Skip hand-washing
your fitness bras.
According to sports bra
scientist LaJean Lawson
PhD its perfectly safe
to toss them into a
lingerie bag and
launder in cool water.
Hang to dry.

MONTIEL THALIA
($42; montiel.com)
Sizes XSL

The crossback gave great

support, noted Lindsey, a
36C. Our CrossFitters were
split on the padding. Some
liked the modesty; others
found it distracting.

Convertible
straps!

CALIA BY CARRIE
UNDERWOOD INNER
POWER SEAMLESS
DOUBLE STRAP

LULULEMON
TA TA TAMER III
($58; lululemon.com)
Sizes 32C38DD

($40; caliastudio.com)
Sizes XSXL

Built like an everyday bra,

this model lets you adjust
the chest band and shoulder
straps for a more customized
t. And lets not forget the
cute factor: I felt sexy in a
body-condent kind of way,
said Allison, a 36D, who wore
it to HIIT classes.

Runners, yogis and barre

hoppers were all impressed
with this full-coverage
strappy pick. I didnt have to
adjust it at all during class,
remarked Jacqueline, a 34B.

HIGHIMPACT

FABLETICS SYLVIA
($50; fabletics.com)
Sizes XXSXXL

NIKE PRO RIVAL

($65; nike.com)
Sizes 30B38E

This molded-cup bra took

a beating (sprints and
burpees) and never faltered,
all while shaping and lifting.

NEW BALANCE
SHAPELY SHAPER

MaryAnn, a 34B, was

tempted to pair this airy and
subtly sexy keyhole-front bra
with a high-waisted skirt and
rock it on the weekend.

SMARTWOOL PHD
SEAMLESS RACERBACK
($60; smartwool.com)
Sizes XSXL

From A-cup wearers to the

well-endowed, testers loved
its supportive, exible t. I felt
I could tackle any exercise,
said Nicole, a 40F.

($52; newbalance.com)
Sizes XSL

Convertible
straps!

This super sweat wicker,

which you could totally sport
under a regular T, emerged
from runs damp but not
dripping, making our mile
loggers smile. And it was light
and nonsuffocating.

53

date night.

dinner party.

If other treatments havent worked

well enough, ask your gastroenterologist
about ENTYVIO.
Uses of ENTYVIO (vedolizumab):
ENTYVIO is a prescription medicine used in adults:
With moderate to severe ulcerative colitis (UC)
when certain other UC medicines have not worked
well enough or cannot be tolerated. ENTYVIO may
help to: begin reducing some symptoms, induce
and maintain remission, reduce or stop the use of
corticosteroids, and improve the way the lining of
your large intestine looks to your healthcare provider.
With moderate to severe Crohns disease (CD)
when certain other CD medicines have not worked
well enough or cannot be tolerated. ENTYVIO
may help to: begin reducing some symptoms,
achieve remission, and reduce or stop the use of
corticosteroids.

Important Safety Information about

ENTYVIO
Do not receive ENTYVIO if you have had an allergic
reaction to ENTYVIO or any of its ingredients.
ENTYVIO may cause serious side effects, including:
Infusion and serious allergic reactions can happen
while you are receiving ENTYVIO or several hours
after treatment. You may need treatment if you

have an allergic reaction. Tell your healthcare

provider or get immediate medical help if you get
any of these symptoms during or after an infusion
of ENTYVIO: rash; itching; swelling of your lips,
tongue, throat or face; shortness of breath or
trouble breathing; wheezing; dizziness; feeling hot;
or palpitations (feel like your heart is racing).
ENTYVIO may increase your risk of getting a
serious infection. Before receiving and during
treatment with ENTYVIO, tell your healthcare
provider if you think you have an infection or
symptoms of an infection, such as fever, chills,
muscle aches, cough, shortness of breath, runny
nose, sore throat, red or painful skin or sores on
your body, tiredness, or pain during urination.
Although it has not been reported with ENTYVIO,
it may be possible for a person to get progressive
multifocal leukoencephalopathy (PML) (a rare,
serious brain infection caused by a virus). People
with weakened immune systems can get PML,
which can result in death or severe disability.
There is no known treatment, prevention, or
cure for PML. Tell your healthcare provider right
away if you have any of the following symptoms:

ENTYVIO is a trademark of Millennium Pharmaceuticals, Inc., registered with the U.S. Patent and Trademark Ofce,
and is used under license by Takeda Pharmaceuticals America, Inc.
2016 Takeda Pharmaceuticals U.S.A., Inc. All rights reserved.

Printed in U.S.A./February 2016 USD/VED/15/0279

the big game.

MODERATE TO SEVERE
ULCERATIVE COLITIS
OR CROHNS SYMPTOMS
LEAVING YOU WITH THE
SAME VIEW?
It may be time for
a different perspective.

DEVELOPED ONLY FOR UC AND CROHNS

GI-FOCUSED
PROVEN TO PROVIDE RELIEF AND REMISSION
Individual results may vary.

confusion or problems thinking, loss of balance,

change in the way you walk or talk, decreased
strength or weakness on one side of the body,
blurred vision, or loss of vision.
Liver problems can happen in people who receive
ENTYVIO. Tell your healthcare provider right
away if you have any of the following symptoms:
tiredness, loss of appetite, pain on the right side of
your abdomen, dark urine, or yellowing of the skin
and eyes (jaundice).
The most common side effects of ENTYVIO
include common cold, headache, joint pain, nausea,
fever, infections of the nose and throat, tiredness,
cough, bronchitis, u, back pain, rash, itching, sinus
infection, throat pain, and pain in extremities. These
are not all the possible side effects of ENTYVIO.
Call your healthcare provider for medical advice
about side effects.

or have been in close contact with someone

with TB; have recently received or are scheduled
to receive a vaccine; or if you are pregnant,
breastfeeding, plan to become pregnant, or plan
to breastfeed.
Please see the Medication Guide for ENTYVIO on the
adjacent page and talk with your healthcare provider.
You are encouraged to report negative side effects
of prescription drugs to the FDA.
Visit www.fda.gov/medwatch or
call 1-800-FDA-1088.

Before receiving ENTYVIO, tell your healthcare

provider about all of your medical conditions,
including if you: have or think you may have an
infection or have infections that keep coming
back; have liver problems; have tuberculosis (TB)

Learn more at ENTYVIO.com

Relief and Remission within reach.

Medication Guide
ENTYVIO (en ti' vee oh)
(vedolizumab)
What is the most important information I should know about
ENTYVIO?
ENTYVIO may cause serious side effects, including:
Infusion and serious allergic reactions. These reactions can
happen while you are receiving ENTYVIO or several hours after
treatment. You may need treatment if you have an allergic reaction.
Tell your healthcare provider or get medical help right away if you
get any of these symptoms during or after an infusion of ENTYVIO:
rash, itching, swelling of your lips, tongue throat or face, shortness
of breath or trouble breathing, wheezing, dizziness, feeling hot, or
palpitations (feel like your heart is racing).
Infections. ENTYVIO may increase your risk of getting a serious
infection. Before receiving ENTYVIO and during treatment with
ENTYVIO, tell your healthcare provider if you think you have an
infection or have symptoms of an infection such as fever, chills,
muscle aches, cough, shortness of breath, runny nose, sore
throat, red or painful skin or sores on your body, tiredness, or
pain during urination.
Progressive Multifocal Leukoencephalopathy (PML). Although it
has not been reported with ENTYVIO, it may be possible for a person
to get progressive multifocal leukoencephalopathy (PML) (a rare,
serious brain infection caused by a virus). People with weakened
immune systems can get PML. PML can result in death or severe
disability. There is no known treatment, prevention, or cure for
PML. Tell your healthcare provider right away if you have any of
the following symptoms: confusion or problems thinking, loss of
balance, change in the way you walk or talk, decreased strength or
weakness on one side of the body, blurred vision, or loss of vision.
Liver Problems. Liver problems can happen in people who
receive ENTYVIO. Tell your healthcare provider right away if you
have any of the following symptoms: tiredness, loss of appetite,
pain on the right side of your stomach (abdomen), dark urine, or
yellowing of the skin and eyes (jaundice).
See What are the possible side effects of ENTYVIO? for more
information about side effects.
What is ENTYVIO?
ENTYVIO is a prescription medicine used in adults:
with moderate to severe active ulcerative colitis (UC) when
certain other UC medicines have not worked well enough or
cannot be tolerated:
to begin helping some of your symptoms
in people who respond to ENTYVIO, to help get UC under
control (induce remission) and keep UC under control
(maintain remission)
for people who respond to ENTYVIO, you may be able to
reduce or stop the use of corticosteroid medicines
to improve the way the lining of your large intestine looks
to your healthcare provider during colonoscopy
with moderate to severe active Crohns disease when certain
other Crohns disease medicines have not worked well
enough or cannot be tolerated:
to begin helping some of your symptoms
in people who respond to ENTYVIO, to help get Crohns
disease under control (achieve remission)
for people who respond to ENTYVIO, you may be able to
reduce or stop the use of corticosteroid medicines
It is not known if ENTYVIO is safe and effective in children under
18 years of age.
Who should not receive ENTYVIO?
Do not receive ENTYVIO if you have had an allergic reaction to
ENTYVIO or any of the ingredients in ENTYVIO. See the end of this
Medication Guide for a complete list of ingredients in ENTYVIO.

Before receiving ENTYVIO, tell your healthcare provider about

all of your medical conditions, including if you:
have an infection, think you may have an infection or have
infections that keep coming back (see What is the most
important information I should know about ENTYVIO?).
have liver problems
have tuberculosis (TB) or have been in close contact with
someone with TB.
have recently received or are scheduled to receive a vaccine.
Talk to your healthcare provider about bringing your vaccines
up-to-date before starting treatment with ENTYVIO.
are pregnant or plan to become pregnant. It is not known if
ENTYVIO will harm your unborn baby. Tell your healthcare
provider right away if you become pregnant while receiving
ENTYVIO.
are breastfeeding or plan to breastfeed. It is not known if
ENTYVIO passes into your breast milk.
Tell your healthcare provider about all the medicines you take,
including prescription and over-the-counter medicines, vitamins and
herbal supplements. Especially tell your healthcare provider if you
take or have recently taken Tysabri (natalizumab), a Tumor Necrosis
Factor (TNF) blocker medicine, a medicine that weakens your immune
system (immunosuppressant), or corticosteroid medicine.
How will I receive ENTYVIO?
ENTYVIO is given through a needle placed in a vein (intravenous
infusion) in your arm.
ENTYVIO is given to you over a period of about 30 minutes.
Your healthcare provider will monitor you during and after the
ENTYVIO infusion for side effects to see if you have a reaction
to the treatment.
What are the possible side effects of ENTYVIO?
ENTYVIO may cause serious side effects, See What is the most
important information I should know about ENTYVIO?
The most common side effects of ENTYVIO include: common
cold, headache, joint pain, nausea, fever, infections of the nose and
throat, tiredness, cough, bronchitis, flu, back pain, rash, itching,
sinus infection, throat pain, and pain in extremities.
These are not all of the possible side effects of ENTYVIO.
Call your doctor for medical advice about side effects. You may
report side effects to FDA at 1-800-FDA-1088.
General information about ENTYVIO
Medicines are sometimes prescribed for purposes other than
those listed in a Medication Guide. You can ask your pharmacist or
healthcare provider for information about ENTYVIO that is written
for health professionals. Do not use ENTYVIO for a condition for
which it was not prescribed.
What are the ingredients in ENTYVIO?
Active ingredient: vedolizumab
Inactive ingredients: L-histidine, L-histidine monohydrochloride,
L-arginine hydrochloride, sucrose and polysorbate 80
Distributed by:
Takeda Pharmaceuticals America, Inc.
Deerfield, IL 60015
U.S. License No. 1898
For more information, go to www.ENTYVIO.com or call 1-877-825-3327
This Medication Guide has been approved by the U.S. Food and
Drug Administration.
Issued: May 2014
ENTYVIO is a trademark of Millennium Pharmaceuticals Inc. and is
used under license by Takeda Pharmaceuticals America, Inc.
All other trademark names are the property of their respective owners.
2014 Takeda Pharmaceuticals America, Inc.
VMB245 R1_CFBS
L-BZV-0514-4

BEST SHAPE | Activewear Overhaul

Healths Guide
to Spring-Cleaning
Your Gear
Is it time to replace your tattered tanks and bras?
Whats the best way to wash tness fabrics? How about that grimy
yoga mat? Solutions ahead.
B y A LE XIS RELIFO RD

Keep brights
bright! Prewash
your bold-hued gear
with detergent and
1 tablespoon of
salt to help seal
the vibrant color
into the fabric and
prevent fading.

YOU KNOW TO DECLUTTER YOUR CLOSET AND PURGE YOUR

WASHING MACHINE, EYEWAVE/GETTY IMAGES

makeup stash, but when was the last time you sifted through
your workout wardrobe? If its been a year (or three),
its smart to take stock. Worn-out bras and threadbare shoes
arent able to do their jobthat is, keep you supported
and safe. Use our handy cheat sheet to learn the signs that you
should replace tness wear, as well as the easy care tips
that will help favorites last.

APRIL 2016

HEALTH.COM

57

BEST SHAPE | Activewear Overhaul

Tanks

LIFE SPAN Six to 12 months.

WASHING 101 Dont use

LIFE SPAN Six months.

WASHING 101 Machines can

chlorine-based products or
toss bras into the dryer,
says sports bra scientist
LaJean Lawson, PhD.
Doing so can break down
the bers that makethe
fabric stretchy and strong.
Translation: Your athletic
supporters will quickly lose
their holding power.

be tough on these threads,

so wash on delicate,
spin-dry and hang in a
shaded area. High heat
will eventually weaken
elasticity and destroy
fabric, explains Lorna Jane
Clarkson, founder and
CCO of Lorna Jane
Activewear. Youll also
want to avoid fabric
softeners, which can trap
sweat so it doesnt wash
away (meaning your gear
will still stink) as well
as nix the shirts sweatghting properties, says
Brooke Berger, head
of product for Sweaty Betty.

MAKE THEM LAST LONGER

You should have at least

three bras in rotation in
your tness wardrobe,
advises Rebecca duRivageJacobs, bra product
line manager at Brooks
Running. Yes, its an
investment, but in the long
run your purse will
thank you: Rotating can
extend the life of each
bra, says duRivage-Jacobs.
TIME TO TOSS Lift your arms.
If your bra no longer feels
snug in the cups or if it
keeps riding up around
the rib band, you denitely
need to say bye-bye.

You Have
to Clean
That?
Lets face it:
Your workout life
just wouldnt be the
same without
good music or a
comfy yoga mat, but
who thinks to baby
these basics?
Minimize wear and
tear on often
overlooked
essentials with a few
simple steps.

58

HEALTH.COM

APRIL 2016

MAKE THEM LAST LONGER

Your tops worst enemy?

Rough surfaces. Yep, those
wall sits may do wonders
for your booty, but your
shirt will bear the brunt
of them. Always keep a
barrier between you and
harsh surfaces to help
prevent pilling or snags.

and elastic thats lost its

snap are all obvious signs
to let go. Pay attention
to the performance of
the garment, too, notes
Clarkson. If your fave
T isnt wicking sweat or
drying at crazy speeds like
it once did, give it the boot.

Leggings
LIFE SPAN Six months or

longer, depending on how

often you work out.
WASHING 101 Go ahead and
throw them in the wash
on delicatebut always
hang to dry. The dryer can
uff up the fabric, explains
Berger, and lead to an
annoying lint coating. It
also speeds up shrinkage.
MAKE THEM LAST LONGER

Give your favorite leggings

at least a day to recover postwashing; this will help slow
down the aging process.
TIME TO TOSS If theyre
sagging, falling down,
lacking support or no
longer tting well, replace

them, recommends
TracyByrnes, senior
manager of innovation at
Athleta. Also, be on the
lookout for fading and
transparencyyou dont
want to bare all during
Downward Dog, do you?

Running Shoes and

Cross-Trainers
LIFE SPAN For runners,
300to 400 miles; six
months for cross-trainers.
WASHING 101 Think twice
before treating your $140
running shoes like your
childs muddy sneaks and
tossing them into the wash.
All that round-and-round
can break down important
parts of the shoelike the
midsole cushioningthat
help you run safely and
comfortably, says Jena
Winger, associate product
line manager of footwear
at Brooks Running.
Instead, remove mud or
dirt with an old toothbrush
and regular detergent. If
your trainers are mesh or

Earbuds

Gym Bag

Yoga Mat

Fitness Tracker

Raise your hand if you use

earbuds. Now raise your
hand if youve ever cleaned
them. Exactly. Dirty buds
can cause lackluster sound.
So if yours suddenly went
from wow to whomp,
whomp, they may be lled
with earwax. Remove
any gunk stuck in the holes
with a toothpick, then
wipe them with a tissue or
microber cloth dampened
with 70 percent isopropyl
alcohol. (Make sure the
cloth isnt dripping.)

Traveling from the stuffy

locker to the mucky gym
oor, your bag gets its own
workout. If its machine
washable and starts to smell,
toss it in for a quick clean. If
not, give it a soapy sponge
bath using a teaspoon of
detergent once a week, then
air-dry. Between washes,
keep bacteria at bay by
wiping off the exterior and
interior with disinfectant
wipes and removing sweaty
clothes as soon as you can.

Despite what Internet yogis

say, dont put yours in the
machine. Youll ruin the
material, says Sky Meltzer,
CEO of Manduka, and cause
dents that let in water,
making the mat a breeding
ground for germs. Instead,
surface-clean after each use
with an all-natural 50/50
solution of water and organic
apple cider vinegar to slow
the rubbers breakdown
and keep the mat grippy;
air-dry in a cool place away
from direct sunlight.

Are you so obsessed with

tracking every single step
that you never take your
gadget offnot even after
the most sweat-drenching
routine? Neglecting to scrub
down your tracker turns it
into an ideal environment
for bacteria. Wipe off the
band between workouts
with isopropyl alcohol.

MICROFIBER CLOTHS, GEO-GRAFIKA/GETTY IMAGES; ALCOHOL, BRAND X PICTURES/GETTY IMAGES; DISINFECTANT WIPES, FLOORTJE/GETTY IMAGES;
WATER, STUDIOCASPER/GETTY IMAGES; VINEGAR, SASIMOTO/GETTY IMAGES; WIPES BOX, FLOORTJE/GETTY IMAGES

TIME TO TOSS Holes, tears

Sports Bras

PROMOTION

knit, theyre safe to machine-wash

but not machine-dry; stuff them
with newspaper to help them keep
their shape while they air-dry,
advises Megan Garnkle, womens
product manager at New Balance.
MAKE THEM LAST LONGER Reserve
sneakers for the activities they
were designed for. That means
donning cross-trainers for your gym
classes and sticking to runners for
pounding the pavement.
TIME TO TOSS Check the tread on
your runners, says Winger: If
you see visual wear and tear, your
cushioning is worn-out. Dont
forget to eyeball those crosstrainers, too. Thinning rubber on
cross-trainers will lead to loss of
traction, explains Garnkle, which
is really important when performing
lateral movements. Have unusual
aches and pains in your knees and
shins? These are also clues that your
footwear is on its last leg.

Gear That
Keeps on Giving
Feel guilty about just
throwing out old activewear,
especially when its still in
good shape? Consider
donating gently used threads
to a few noteworthy causes.

Free the Girls

Bring hope back to a former
victim of human trafficking. Your
gently used sports bras help
survivors build a business selling
secondhand clothing while they
recover and start a new life.
freethegirls.org

Nike Grind
Ensure your soles live on long
after youre done with them. Nike
grinds down worn athletic shoes
to create durable and eco-friendly
playgrounds, elds and more.
nikegrind.com

BOX

CRUSH!

Every woman knowsgreat things

come in beautiful boxes. Explore the
best beauty products for women of color
with ESSENCE BeautyBox. Five
products, handpicked by the
experts at ESSENCE,
delivered to your door
each month.

Yoga Foster
Have more mats than you need?
This organization will gladly take
one off your hands in an effort to
bring zen to the next generation of
yogis at schools across the country.
yogafoster.org

Waterproof
Running Jacket
LIFE SPAN Two years.
WASHING 101 Youd think hanging

it up to dry would be the way

to go. But check the label to
be surein some cases, the waterresistant nish is reactivated
by dryer heat, allowing the
jacket to repel water better than
if it had air-dried. If its lled
with down, put a couple of
tennis balls in the dryer with it,
suggests Byrnes. This will
break up clusters and evenly
distribute the down throughout
the coats baffles.
MAKE IT LAST LONGER Dont hang it back
up in your closet until its completely
dry or youll have a smelly, mildewy
mess. Also, resist the urge to wash it
after every wearthis can cause the
material to deteriorate much faster
than it otherwise would.
TIME TO TOSS Look for signs of
wet-out, meaning water no
longer beads off the surface, says
Byrnes. If this is happening, the
fabric isnt keeping you dry.

Workout Socks
LIFE SPAN Two to three years.
WASHING 101 To keep white ones

looking brand spanking new, add

a cup of white vinegar in with
the detergent. The acid in the
vinegar neutralizes and lifts away
stubborn stains.
MAKE THEM LAST LONGER Your rst line
of defense is to choose moisturewicking socks over plain old cotton
ones; theyll combat sweaty, foul
stenches. Its also super important
to keep your toenails trimmed to
prevent holes (come on, guysholey
socks just arent cute!) and to store
your socks at so they retain their
shape, advises Clarkson.
TIME TO TOSS Obviously, holes and
thinning are sure indications that
your socks have got to go. Another
red ag? Theyre so stretched out
that they move separately from
your foot, says Clarkson: Exercise
socks should always grip your
feet like a second skin.

JOIN TODAY AND

UNBOX YOUR BEAUTIFUL!

#EssenceBeauty
@essencebeautybox
@essencebeautybox
@essencebox

BEST SHAPE | I Did It!

R
BEFO

MARIBEL
CONTRERAS
38, 5'6"
El Monte, Calif.

BEFORE

217 lb.
Dress size: 16
AFTER

140 lb.
Dress size: 6
TOTAL LOST

77 lb.
Sizes lost: 5

Nice work, Maribel!

She can hit the
gym in style
thanks to this gear
from Soybu: Koa
Tank, $49, and
Toni Capri, $54;
soybu.com.

SCAN TO
SHOP!

How I Won
at Weight Loss
A s to l d to LI N DSE Y M U RR AY

MY WHOLE LIFE, I WAS A

yo-yo dieter. I would restrict

calories to drop weight, only to
binge-eat and put it back on. In
2009, after giving birth to twins, I
left a job I loved to move to San
Gabriel Valley, Calif., and soon
turned to soda and Doritos to
cope with all the stress. In July
2013, my poor eating habits and
lack of movement nally caught
up with me; I hit an all-time high of
217 pounds, more than what I
weighed while pregnant. Then my
doctor told me I was prediabetic; I
knew I had to make a change.

Later that month, I joined an

online weight-loss support group.
After some persuading from
friends on the site, I scheduled
gastric sleeve surgery. While the
operation promised to control
my eating and make pounds
melt off, I was unable to keep the
horror stories I had read about
the surgery from ashing in my
head. I canceled the procedure
the night before it was supposed
to happen. My weight wasnt
something surgery could x,
anywayI needed to adjust my

I exercised regularly and lost

a little more than 20 pounds
in a year and a half. But I was
still usually choosing cheesy
quesadillas over more nutritious
stuff. So I decided to register for
a 12-week body transformation
contest at my gym. In addition
to revving up my workouts, I
swapped out my typical fastfood meals for healthier options,
such as grilled chicken and
eggs. By the end of the three
months, I had not only shed
47 pounds but also won the
entire challenge! Knowing that I
had transformed my body was
the greatest prize of all.

SH A RE YO UR T R A NSFORM ATION
Did you reshape your body? Tell us about your healthy change at health.com/i-did-it and let us know what diet and tness
strategies worked for you.

60

HEALTH.COM

APRIL 2016

1
PICK A POWER
PLAYLIST

Starting off my
workouts with
pump-me-up songs
like Shake It Off by
Taylor Swift keeps me
motivated throughout
the session.
2

attitude. The next day, I joined

Golds Gym and started working
with a trainer three times a week.

ROUTINE, REVAMPED!
A LIFESAVING MOVE

Maribel learned a
few secrets along the
way. Now she uses
them to stay on track.
Find even more tips at
health.com/weightloss-stories.

FIND A MANTRA

On days when I want to

give up, I repeat these
words: Im very strong;
I can do this. Just
saying the sentence
out loud stops me from
feeling weak.
3
TECH IT OUT

My Microsoft Band
($250; microsoft.com)
helps me maintain my
tness goals. It lets me
log my exercise and
calorie burn to make
sure Im hitting my
targets.
4
BROADCAST
YOUR GOALS

When I joined the

challenge, I told
everyone about my
plan to win. The fear of
losing and having
to admit to all my
friends that I failed kept
me going.

PHOTOGRAPHY BY TOMMY GARCIA

HAIR AND MAKEUP BY NICHOLE SERVIN FOR JK ARTISTS USING MAC COSMETICS

Stress sent Maribel Contreras

weight soaring, but her competitive
spirit helped her lose 77 pounds.

SCAN THIS
PHOTO TO BUY THE
ITEMS ON THIS PAGE
(SEE PAGE 6), OR
VISIT HEALTH.COM/
SHOP-NOW.

STEAL
MARIBELS
MASTER
GET-FIT PLAN

mimichatter.com

@mimichatter

your daily beauty ritual

News, tips, reviews and exclusives from top industry
editors and bloggers. Join MIMI and join something beautiful!
From the publishers of
Copyright 2015 Time Inc.

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BEST SHAPE | No Regrets

We asked a few RDs to

sharetheir favorite menu
items and ordering tricks at
ve top spots.

Dining-out
dilemmas
solved.
There's a
healthy dish
on almost
any menu!

PANERA BREAD
If you're into mixing
and matching

One of my go-tos is half the

chicken Cobb salad with
avocado and a veggie soup
(like the garden vegetable
with pesto). And I get the
apple option on the side.
Anne Mauney, RD, creator of
FannetasticFood.com

If you like to customize

your order

I have the You PickTwo

with black bean soup and
the classic salad, but instead
of the dressing, I ask for
avocado and fresh lemon
wedges, which I mash up
to coat the greensand
vegetables as a dressing.
Cynthia Sass, RD, Healths
contributing nutrition editor and
author of Slim Down Now

What
Nutritionists
Order at Chain
Restaurants
You can eat clean at The Cheesecake Factory and other
high-calorie spots. These power picks are all RD-approved.

WOMAN, GRADYREESE/GETTY IMAGES

B y C EC I LY M C A N D RE WS A N D B E T H LI P TO N

ITS NO SECRET THAT

chain menus are full

of calorie bombs, with their
puddles of cream sauce,
deep-fried appetizers
and gobs of cheese. In
fact, the average chain
restaurant mealentre,

side and a shared app

clocks in at 1,495calories
(yikes), 28 grams of
saturated fat (OMG) and
3,512milligrams of sodium
(yowza!), per a 2014 Drexel
University analysis. And
the Center for Science in

the Public Interest found

that its easy to consume as
many as 3,600 calories in
one sittingnearly double
what the average woman
should eat all day.
But you dont have
to swear off dining out.

If you want a
satisfying salad

With the calories right on

the menu, Panera makes it
easy to choose lighter items
at the point of purchase.
I get a Greek salad with
chicken or the Asian sesame
chicken salad.
Marisa Moore, RDN,
a dietitian in Atlanta

THE CHEESECAKE
FACTORY
If you're in the mood
for a classic salad

I love the SkinnyLicious

beet and goat cheese salad.
Also, never be afraid to ask
for less cheese or for the
dressing on the side.
Bonnie Taub-Dix, RDN, author of
Read It Before You Eat It

If you feel like a burger

I usually snag a
turkey burger from the
SkinnyLicious menu, but I
APRIL 2016 HEALTH.COM

65

BEST SHAPE | No Regrets

ditch the bun and have

it on top of greens instead.
Patricia Bannan, RDN, author
of Eat Right When Time Is Tight

If you want it your way

At lunch, I particularly
like to create an omelet
with mushrooms, spinach,
tomatoes and avocado.
Brittany Kohn, RD,
a dietitian in New York City

fat, and I nd it usually

tastes better, too.
Bonnie Taub-Dix

If you crave something

light and fresh

Go with the Sizzling

Chicken & Spinach, which
has just 440calories. Plus,
it comes with a mozzarella
and tomato salad. Yum!
Marisa Moore

TGI FRIDAYS

CHIPOTLE

If you gotta have pizza

If you want to bite into

a burrito

Nab a spinach Florentine

atbread starter as an
entre, and pair it with a
side of broccoli. It seems
like a lot of food, but it has
only 590 calories total.
Dawn Jackson Blatner,
RDN, author of the upcoming
Superfood Swap

If you're after some

zesty flavor

Opt for the Chipotle

Yucatan Chicken Salad,
but get the tostadas and
dressing on the side, and
go light on the cheese.
Plus, ask for a little extra
vinegar on the side, and
add some to the dressing.
Itll cut the calories and

I order mine with chicken,

black beans, sauted
peppers and onions (I ask
for extra), guac, lettuce and
the mild salsa. Delicious!
Anne Mauney

If you're looking for

something classic

I get the burrito bowl with

chicken, beans, brown rice
and double the veggies.
No toppings.
Laura Cipullo, RD, a dietitian in
New York City

If you love to pile

on toppings

Vegetarian burrito bowl

with double the black
beans and half the rice; add

peppers and onions, mild

salsa, a little corn salsa,
lettuce and sometimes a
sprinkle of cheese. I get the
guacamole on the side
save it for later!
Marisa Moore

OLIVE GARDEN
If you want a meal
with big flavor

I like the herb-grilled

salmon with broccoli. This
rich and tasty sh is high in
protein and heart-healthy
omega-3 fatty acids.
Patricia Bannan

If youd rather cozy

up to a bowl of soup

The rst step is to avoid

the never-ending pasta
bowl. It encourages
overeating. Instead, order
a minestrone soup with the
house salad comboits
satisfying and lling.
Marisa Moore

If you'd like a dish

that feels luxurious

The baked tilapia with

shrimp and the garlicrosemary chicken are both
under 600 calories!
Dawn Jackson Blatner

Fast-Food
Breakfasts
That Arent
Truly Bad
for You
In a hurry in
the a.m.? Grab one
of these healthier
drive-through picks.

STARBUCKS
Classic Whole-Grain
Oatmeal
160 Calories, 3g Fat
(1g Sat.), 4g Fiber, 5g Pro.

Enjoy whole grains

and a good dose of ber
without loading up on
sodium and sugar. Add
dried fruit or mixed nuts
and youll tack on just
100 calories each.

SUBWAY
Egg & Cheese 6-Inch
Breakfast Flatbread
370 Calories, 14g Fat (5g
Sat.), 3g Fiber, 19g Pro.

The protein and ber

are benecial for satiety.
Its high in sodium
(920 milligrams), though,
so watch your salt the
rest of the day, says
Roberta Duyff, RD, author
of American Dietetic
Association Complete
Food & Nutrition Guide.

PANERA
Avocado, Egg White &
Spinach Breakfast Power
Sandwich
400 Calories, 13g Fat (6g
Sat.), 5g Fiber, 12g Pro.

4
Enjoy your
favorite
foods
without the
guilt.

66

HEALTH.COM

APRIL 2016

M C DONALDS
Fruit N Yogurt Parfait
150 Calories, 2g Fat (1g
Sat.), 1g Fiber, 4g Pro.

This light bite provides

10 percent of your daily
calcium; the berries
bring vitamin C.

SANDWICH, VOLOSHIN311/GETTY IMAGES

With plenty of ber

and even some veggies,
its a solid choice, says
Angela Lemond, RDN,
spokesperson for the
Academy of Nutrition
and Dietetics.

Where should
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Think through
those laps
and shave
seconds off
your time.

WOMAN, SHALOM ORMSBY/GETTY IMAGES

Picture
Yourself
Healthier
Forget No pain, no gain.
Scientists are proving that
simply visualizing what you
want can help make it a reality.
B y J U N O D E M ELO

APRIL 2016

HEALTH.COM

71

LIVE HEALTHY | Simple Steps

LETS GET ONE THING OUT

of the way: No,

fantasizing about David
Beckham isnt going
to make him appear at
your door. But imagining
yourself sculpting sexy
arms might just lead
to denitive results.
Psychologists have known
for decades that the images
you create in your mind
can have a potent effect on
your body; now researchers
are proving it, says Traci
Stein,PhD, a clinical
psychologist and adjunct
professor atColumbia
Universitys Teachers
College in NewYork City.
It sounds woo-woo,
yet mounting evidence
shows that visualization
really works. For example,
Cleveland Clinic scientists
discovered that people
who performed mental
contractions of the
abductor muscle in their
little nger over the course
of 12 weeks increased its
strength by 35 percent

not far from the boost in

strength experienced by
people who did actual littlenger exercises (53 percent).
Visualization activates
the same neural networks
that actual task performance
does, which can strengthen
the connection between
brain and body, explains
neuroscientist Stephen
Kosslyn, PhD, author of
Top Brain, Bottom Brain.
Indeed, an MRI study in
The Journal of Neuroscience
found that whether people
performed physical nger
exercises or just imagined
doing them, activity shot
up in the part of their brain
where nerve pulses initiate
muscle movement.
Theres no question
that this mental processing
results in real-life
improvement, adds
Kosslyn. Case in point:
Soccer star Carli Lloyd
credits visualization for her
hat trickthats three goals
in a row16 minutes into
last years World Cup nal.

Besides helping you hit

your targets, visualization
has been linked to better
sleep, less inammation
and lower blood pressure
and stress levels. Sold?
Here are a few easy ways
you can use this Jedi mind
trick to achieve almost
anything you want.

Imagine
eating
healthier
And do it in detail: People
who vowed to up their
intake of fruit and pictured
every step of the process
seeing an apple, reaching
for it, smelling it and
then biting into and
chewing itwere twice
as successful as folks
who envisioned only the
eating part, according to
a McGill University study.
The technical term for
this strategy is process
imagery. It results in
better planning, which in
turn results in higher goal
achievement, says the

studys lead researcher,

Brbel Knuper, PhD.
Turns out, a blow-byblow mental rehearsal
better preps you to take
action in real life.

See
yourself
getting in
awesome shape
Research shows that
motivational generalmastery imageryin
which you imagine yourself
conquering that huge hill or
kicking ass during the bike
portion of your upcoming
trimay help you push
your limits and thus get
tter. This kind of positive
visualization lets you
eliminate nerves and selfdoubt, explains Margaret
Ottley, PhD, professor
of sport and exercise
psychology at West Chester
University of Pennsylvania.
Use it to tack an extra mile
onto your run by picturing
yourself sailing past your
usual turnoff point.

WOMAN, PIERRE DESROSIERS/GETTY IMAGES

Take a
minute to
picture
yourself
stronger and
smarter.

72

HEALTH.COM

APRIL 2016


  

LIVE HEALTHY | Simple Steps

Envision
landing a
promotion
Before you knock on your
bosss door, see yourself
condently asking for a
raise while making eye
contact and sitting up tall.
If youre not quite there
yet, imagine how someone
super condentwhether
thats Oprah, Beyonc or
your fth-grade teacher
would say it, then work
toward channeling her
poise, suggests Stein.

Picture
yourself
stronger

University. Visualization
enhances neural pathways
in your brain so its easier
for your nervous system
to activate those muscles
in real life. Clark studied
volunteers who wore an
elbow-to-nger cast for
four weeks. Half of those
people did a mental wrist
workout (they visualized
themselves exing their
wrist muscles) ve days a
week. The other half did
nothing. At the end of the
study, the folks in the rst
group had lost 50 percent
less strength. Next time

youre at the gym, try using

your breaks between sets to
imagine yourself clenching
your butt in a glute bridge
or tightening your abs in
a plank twist.

Visualize
keeping
calm
Say you feel annoyed
every time youre forced
to interact with a certain
neighbor or co-worker.
Youve probably been
trying not to dwell on
those exchanges. But do
the opposite: Picture your
last encounter and fully
immerse yourself in the

scenario. The idea is to

elicit the same nervous
system responses that
accompanied your reallife angst. In your mind,
see, smell and hear all
your usual triggersfrom
her perfume to the sound
of her condescending
snickerwhile (this is key!)
breathing deeply into your
belly. This trick can help
retrain your body to keep
its cool, says Stein, so that
when you run into her in
person, your blood pressure
will barely budge.

Building physical
strength is more than
just accumulating
muscle mass, says Brian
Clark, PhD, professor
of physiology and
neuroscience at Ohio

3 Mind Trick Mistakes

These seemingly helpful moves can really backre.
FANTASIZING

See that?
Its you
healthier
than ever.

Pinning pictures of
celebrity dream
bodies can make your
personal goals seem
less attainable, a Dutch
study suggested. Break
out of la-la land: Forget
your vision board and
make an action board
instead, advises Neil
Farber, MD, author of
The Blame Game. Write
down your goal and why
its important to you,
give yourself a deadline
and break the journey
down into manageable
steps. Celebrate as you
accomplish each one and
be your own #tspo!

TRYING SUPERTOUGH LOVE

BEING WAY
OPTIMISTIC

Instead of coming
down hard on yourself
for skipping kickboxing,
focus on what you
have achieved that day,
even if it was just
passing up the bagels in
the break room. A 2014
meta-analysis in the
journal Health Psychology
linked self-compassion
taking an accepting
stance toward yourself
when youre derailed
by temptation,
distraction or failureto
health-promoting
behaviors, such as
exercise and a good diet.

Its great to aim

high, but ignoring the
hurdles between you
and your goals can trip
you up, says Gabriele
Oettingen, PhD, author
of Rethinking Positive
Thinking. Pollyannas may
want to try the WOOP
(wish, outcome, obstacle,
plan) strategy: Specify
what you want, visualize
the best result, identify
barriers, then gure
out how to overcome
them. And, yes, theres
an app for this (available
for free on iTunes and
Google Play).

SIM P L E S T E P S , H U G E R E S U LT S!
For more little tips that help you feel great at every age, go to health.com/simple-steps.

74

WOMAN, PETER CADE/GETTY IMAGES

LIVE HEALTHY | Insta-Therapy

Whats on
Your Mind?
From dealing with a me-centric
friend to the risk of irting on Facebook,
smart advice from our mental
health pro, Gail Saltz, MD.

HEART, DAVID MUIR/GETTY IMAGES; HEAD SHOT COURTESY OF GAIL SALTZ

Ive been irting on

Facebook with an old
crush. Id never cheat, but
I nd myself hiding the
relationship from my
mate. Is that bad?
Yes, yes, yes. In the case of
almost every couple I treat
these days because of indelity,
the cheating started with
irting on Facebook or another
social networking site. Youre
betraying your partner already
by hiding excited and sexual
feelings you have for someone
else, feelings youre channeling
into keeping up this irtation
and not giving to your spouse.
Your old ame is making you
feel appreciated and aroused
(which is easier to do online than
in an ongoing day-in, day-out
relationship). Often enough, what
begins as emotional cheating
turns sexual in due time. Get out
while the getting is good, before
you become another statistic
and live to regret this.
Silencing your side chatter
is a bit like ripping off a Band-Aid;
its not too extreme to block or
unfriend him. Beware of the little
voice in your head that says,
Oh, Ill just chat platonically.
Once youve developed a
suggestive back-and-forth, its
very difficult to backtrack.

Internet
affairs are
a slippery
slopecut the
cord before
its too late.

GAIL SALTZ, MD, is a

psychiatrist and
television
commentator in New
York City who
specializes in health,
sex and relationships.

Is there a nice way

to break up with a selfinvolved friend?
Do you otherwise enjoy her
company? If so, before you split,
consider making one last effort
to let her know that you want
there to be more give-and-take
between you. She may have no
idea how much she hogs the
oor. Try saying, I like being
your go-to person for problem
solving, and I would also love
if we could save some time to
talk about my life.
If that doesnt change
anything, there are two routes
to a friendship breakup. The
easier one is to fade away,
simply becoming less and less
available. Shell eventually
get the message that youve
moved on. Frankly, if shes that
self-involved, shes likely to nd
someone else for her therapy
x pretty quickly once you stop
being there for her. If shes really
annoying you, though, and
youre ready to outright burn
that bridge, explain that youve
each come to want different
things from the friendship.
Dont expect her to be happily
acceptingrejection can be
painful and embarrassing.
But when faced with the hard
truth, she wont have much
choice but to move on.

My in-laws would like to join

our big summer vacation.
I consider our family trip
precious alone time, just for
us. Now what?
The rst step is having a talk
with your spouse to get on the
same page. If you both agree
on a parent-free vacation, then
its best for him to delicately
communicate that to his
parentsyou shouldnt be
the fall girl. He can propose
alternative adventures
APRIL 2016

HEALTH.COM

77

LIVE HEALTHY | Insta-Therapy

theyll love, such as a grandkid
sleepover. If he isnt on the
same page, however (perhaps
he tries to avoid conict with
his folks), further explain your
position: Its so important to
me for us to create our own
memories as a family unit
with the kids! And suggest
compromisesfor example,
a long-weekend trip with all
three generations.

How can I tell if my sex life is

normal or not?

Im so shy, but my job

requires schmoozing. How
can I get through events
without feeling totally
drained afterward?
Introverts expend energy
during social interactionhence
your feeling tired after a day
of schmoozingand recharge
their battery during alone time.
More than most, you need to
nd moments to retreat and
reboot. That could mean eating
lunch on your own or starting or
ending your day with mindclearing walks or runs.
And please dont force
yourself to go to every single
happy hour. Figure out which
social events are crucial and
give yourself a pass on the
less urgent stuff. Be on only
when it counts, and youll
have more time to just be.

Fill your
marriage with
gratitude:
Its been
shown to boost
commitment.

4 WAYS BEING
GRATEFUL MAKES
YOU HAPPIER
Showing appreciation, counting your blessingswhatever you call it, gratitude is a key component of physical
and emotional well-being. In fact, feeling thankful translated to better mood, higher sleep quality and reduced
inammation in heart-failure patients, according to a new study published by the American Psychological
Association. And day-to-day perks like these make the habit all the more worth it.
IT IMPROVES
YOUR WEEK
Try jotting down those
Hooray! moments as
you go through your day.
A study from gratitude
expert Robert Emmons,
PhD, showed that
people who kept weekly
gratitude journals were
more optimistic and
happier overall than folks
who recorded hassles or
uneventful happenings.

IT TIGHTENS
OUR BONDS
When college students
who were mentoring
high schoolers received
a handwritten thank-you
note from their mentee,
they rated the mentee
as having a warmer
personality, found a 2015
study in Emotion. And
they were more apt to
give the high schooler
their contact information.

IT MAKES YOU
RESILIENT
Undergrad students who
expressed gratitudeby
thanking others, for
exampletended to have
higher self-esteem and,
in turn, appeared less
vulnerable to depression
or hopelessness,
according to 2015
research published in the
Scandinavian Journal of
Psychology.

IT BOLSTERS YOUR
PATIENCE
In a study published in
Psychological Science,
participants who were
asked to recall a time they
felt grateful, then choose
between getting a smaller
monetary reward soon or
a bigger one later, were
more willing to wait for
the better payout than
those who didnt think
thankful thoughts.

YOU SAID IT
16 percent of Health readers polled said they wouldnt tell a friend her hubby was cheating on her.
78

HEALTH.COM

APRIL 2016

FUEL GAUGE, HH5800/GETTY IMAGES

Reality check: There is no

normal when it comes to
sexuality. What pleases you is
what pleases you, period,
including the frequency of sex.
Although the average couple
gets busy two or three times a
week, this does not mean
that more or less than that is
abnormal. What matters is
whether youre both happy
with your pattern. Likewise,
dressing up or playing out a
fantasy is healthyassuming
both of you are excited to
do it. If, however, your partner
wants to try light bondage and
youre freaked out, then you
shouldnt feel obligated. Say,
I am open to trying things,
but this upsets me, and Im
completely uncomfortable with
it. Then think of some other
new adventures that will show
youre committed to having a
satisfying bedroom life.

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LIVE HEALTHY | Q + A

Healths medical editor,

ROSHINI RAJAPAKSA, MD,

is associate professor
of medicine at the NYU
School of Medicine and
co-founder of Tula Skincare.

Our Doc
Will See
You Now

Constantly
feeling as
chilly as
a Popsicle
may be a
sign of a
circulation
issue.

Whats that weird lump?

Why am I freezing?
Dr. Raj weighs in on whats
normal and whats not.

For starters, women generally tend to feel colder than men

because we conserve more heat around our vital organs, leaving the
hands and feet chronically chilled. If you have relatively low body fat,
you may feel colder than other people because youre less insulated.
Or you may not be getting enough sleep; when youre fatigued, your
metabolism and circulation can slow down. Dehydration is another
possible cause: Water helps your body retain heat and release it
more slowly to maintain a comfortable temperatureso drink up.
Other potential reasons for frequent shivering include low levels of
iron or vitamin B12, which play a role in your bodys ability to
regulate temperature, or an underactive thyroid. Do you mostly
freeze up in your hands and feet? It may be due to a circulation
problem. Cardiovascular disease is one possible culprit, as is
Raynauds disease, in which blood vessels in your extremities
temporarily narrow when your body senses cold.
If your chilliness is making you uncomfortable every day,
its worth a visit to your doctor. She can determine whether theres a
simple xsuch as putting on a bit more muscle or eating more ironrich foodsor if its a sign of a health issue that needs treatment.

Theres a painful lump in my armpit. What could it be?

Does it look red and inamed or lled with pus? If so, it may just be an
ingrown hair or infected follicle from shaving or using antiperspirant.

80

HEALTH.COM

APRIL 2016

29%

ILLUSTRATIONS BY AAD GOUDAPPEL

HEAD SHOT COURTESY OF ROSHINI RAJAPAKSA

Im always cold,
even when people
around me arent.
Why is that?

Avoid shaving and applying

swelling and discomfort usually
product there, clean the area
go away when the infection
gently with soap in the shower
does. Some women also
and apply warm compresses
have small amounts of breast
several times a day for a few
tissue near the armpit, so if
days, and it should clear up.
you notice soreness just before
Another possibility: You have
your period, it may be due to
a lipoma, which is a knot of fatty
the same hormonal changes
tissue that commonly grows in
that cause period-related
places like the shoulders, neck
breast tenderness.
and armpits. While you can get
If the lump doesnt disappear
them at any age, they mostly
in a couple of weeks or gets
form in adults between 40 and
bigger, or if the pain seems to
60. Theyre almost
worsen, it could
always harmless and
be a cyst, a breast
painless. However,
infection or (very
WHO KNEW?
one may cause
rarely) a tumor. See
pain if it lies on any
your doctor to get it
nerves. If it bothers
checked out.
you, your doctor can
OF READERS SURVEYED
remove it, typically
Are cosmetic
HAVE TRIED TO ARGUE
by making a small
contacts safe to
DOWN A DOCTOR OR
incision and taking
wear every day?
DENTIST BILL.
out the tissue.
SOURCE: Health.com poll
Or you could have
Yes, as long as they
a swollen lymph
arent a random
node. Predominantly
pair picked off the
located in the neck, groin and
rack at the Halloween store.
underarm areas, lymph nodes
Just like contact lenses that
act as lters to trap intruders
correct your vision, decorative
in your body (think germs and
contacts are overseen by the
cancer cells). They can become
FDA and require a prescription.
painful and enlarged when you
While there may be vendors out
have an infection, like strep
there selling colored, vampire
or cat-eye lenses without
throat or mononucleosis. The

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1. DONT HIT
SNOOZE
Falling back
asleep for an extra
few minutes can
throw off your
circadian cycle,
making you feel
extra groggy.
2. FIND THE LIGHT
Go outside or
brighten your lights;
exposure to light
stimulates a nerve
pathway from
your eye to areas
of the brain that

kick-start energizing
functions, like
increasing body
temperature.
3. EAT A HEALTHY
BREAKFAST
A sugary muffin
is a recipe for a
crash. Eat a balance
of unrened carbs
for energy and lean
protein and healthy
fat to keep you full.
4. DELAY COFFEE
Research has
shown that levels
of the energizing

requiring an Rx, buying from

these folks isnt safe. Go
through a reputable eye-care
professional to get the lenses
properly prescribed and
tted for your eyes.
You should also follow the
same safety and hygiene
guidelines that you do with
regular prescription contact
lenses. Make sure you
clean and disinfect them
according to the instructions
and take them out after the
recommended length of time.
If redness or pain occurs or
you notice any discharge,
remove them and call your
eye doctor right away.

What does it mean when

I have undigested food in
my poop?
Many high-ber foods, like
corn, leafy greens and certain
nuts and grains, often pass
through you only partially
digested because the
enzymes in your system dont
break them down fully. Eating
more slowly, really chewing
each bite, drinking plenty
of water and consuming
probiotic-rich foods (yogurt,
ker) are all smart steps to

hormone cortisol
are elevated right
after waking up.
Save your java
for later in the
morning, when
cortisol dips.
5. NAP SMARTLY
Getting just
20 to 30 minutes
of shut-eye
can help boost
short-term
alertness without
messing with
your upcoming
nights sleep.

take to keep your digestive

tract running smoothly and
your stool looking normal.
(A healthy poo may look
different from person to
person. But, in general, stool
should be a shade of brown
and soft enough that its easy
to pass, but still compact.)
Though it may be a little
gross, the occasional bit
of undigested food in your
(otherwise normal-looking)
number two is typically
nothing to fret about. But if
it routinely happens along
with diarrhea, you should
bring it up with your doctor.
Certain viral gastrointestinal
infections can speed up
the transit time of stool
moving through your
digestive tract, leading to
diarrhea and the presence
of undigested food. Diarrhea
may also be a sign that your
intestine is not absorbing
nutrients properly, which
can be a result of celiac or
Crohns disease. You should
also see your doctor if youre
experiencing cramping,
bloating or abdominal pain.
Its possible you have a food
intolerance or allergy or
irritable bowel syndrome.

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LIVE HEALTHY | Pop Quiz

Test
Your Allergy
Smarts

Feather
dusters: for
Halloween
costumes only.

Between spring-cleaning and all that

pesky pollen in the air, this is an especially
itchy-sniffly-sneezy time of year. Take
our quiz to see if youre prepared to protect
yourself from the many irritants that
can make you miserable.
B y K AT E RO C K WO O D

FEATHER DUSTER, SERGEY RUSAKOV/GETTY IMAGES; GRASS, GERRY KINGSLEY/GETTY IMAGES; DUST MITE, BIOPHOTO ASSOCIATES/GETTY IMAGES; RAGWEED,
WALLY EBERHART/GETTY IMAGES; BIRCH TREE, TILER84/GETTY IMAGES; MOLD, BRIAN BROWN/GETTY IMAGES

1 ALLERGY SYMPTOMS
HAVE BEEN LINKED TO
A
B
C
D

Type 2 diabetes
Migraines
Osteoporosis
Infertility

ANSWER: B. People with

allergy symptoms are
30 percent more likely to
get migrainesand their
headaches may be more
frequent and intense than
those experienced by
migraine sufferers without
the sniffles. Experts arent
sure exactly why, though the
connection may have to do
with the main sensory nerve
in the face, the trigeminal
nerve. But there is hope:
Research suggests that
allergy shots can reduce the
frequency and intensity of
migraines by 50 percent.

2 TRUE OR FALSE: YOUR

WASHING MACHINE
PROBABLY HAS MOLD.
ANSWER: True. The warm,
dark interior of your machine
is the perfect breeding
ground for fungi, not to
mention bacteria like E. coli,
and detergent doesnt do
much to deter them. I tell
my patients to wipe down
the machines drum, and
particularly the door and
rubber gasket, with diluted
bleach or bleach wipes twice
a month, or to use a cleaning
tablet, like Affresh, says
allergist Neeta Ogden, MD.
Other habits that can prevent
mold growth: Remove wet
clothes from the machine
promptly, and leave the door
open between loads so the
drum and door can dry.

4 True or
false: Its
best to
bust out
the feather
duster at
least once
a week.

3 Which allergies can be prevented with

immunotherapy pills?

A
Grass

B
Dust mites

C
Ragweed

D
Birch tree

E
Mold

ANSWER: A and C. Two years ago, the FDA approved the rst sublingual pills for grass and ragweed allergies. (A pill for dust
allergy may be coming soon.) But before you open up and say aah, consider this: If youre allergic to, for example, mold or
oak in addition to grass or ragweed, the pills may not be right for you. Theyre really for someone whos sensitized to just one
allergenand a lot of people arent, explains Beth Corn, MD, associate professor of clinical immunology at the Icahn School of
Medicine at Mount Sinai in New York City. On the other hand, she adds, allergy shots can address multiple allergens at once.

ANSWER: False. You should

dust every week, but using a
feather duster or dry rag is
worse than not dusting at all.
It stirs more dust into the
air than it traps, explains Dr.
Corn. A wet cloth or even
a wet paper towel is better
because it actually picks
up the dustwhich is vital
for anyone suffering from
allergies or asthma, not
just those sensitive to dust
mites. Thats because
household dust is full of
lots of other irritating stuff,
including pet dander, mold
spores and fabric bers.
When it comes time for the
chore, wear a face mask
and gloves, or just wash
your hands thoroughly after
youve nished.
APRIL 2016

HEALTH.COM

91

LIVE HEALTHY | Pop Quiz

8 WHICH ITEMS SHOULD
YOU THROW IN THE WASH
AT LEAST ONCE A MONTH?

ANSWER: E. We know, we
know: So. Much. Laundry.
But hot water is the best
way to remove allergens
that would otherwise turn
you into a runny-nosed
mess. Researchers in South
Korea determined that
140 degrees is the ideal
temp for a wash, killing off
100 percent of dust mites;
water that was 104 degrees
destroyed just 9.6 percent
of the microscopic buggers.
The hotter water was also
better at removing pollen. The
sanitize setting, or whatever
is hottest on your machine,
is typically toasty enough. If
you want to cut back on trips
to the laundry room, consider
swapping curtains for blinds
(that you dust regularly) and
ditching the area rugs.

Skip the
sunrise run
if youre
an allergy
sufferer.

6 When should you

exercise outside?
5 CHOOSE THE SMARTEST
STRATEGY FOR SNIFFLEFREE SLEEP.
A Wash your pillow every
three months.
B Replace your pillow yearly.
C Use a pillow cover under
your pillowcase.
ANSWER: C. Dust mites are
one of the most common
causes of year-round allergies,
and given their favorite food
skin cells shed by humans
and petsits no surprise that
they thrive in beds. (Blech!)
To ght back, allergists
advise getting allergenproof
encasings for pillows, as well
as for comforters, mattresses
and box springs. A 2002 study
showed that these covers
can signicantly reduce dust
mites. (Experts recommend
ones made from very tightly
woven microber.) The
case eliminates the need
to wash the pillow itself,
which can lead to mold
growth, says Jeffrey May, a
certied indoor airquality
professional and author of My
House Is Killing Me!. And you
wont have to replace your
pillow every year; sleep on it
until its no longer comfy.

92

HEALTH.COM

APRIL 2016

A
Early in the
morning

B
When its
windy out

C
After a
rainstorm

Curtains
Throw pillows
Area rugs
Shower curtains
All of the above

D
In the
evening

ANSWER: C and D. While different types of pollen peak at

different times of the day, morning is almost universally
miserableso the allergy-prone should postpone sweat sessions
until the later hours. Before you lace up, check the pollen count at
aaaai.org, the site of the American Academy of Allergy, Asthma
& Immunology. If its a high pollen day, youre better off doing
your workout indoors, no matter what time it is, says Dr. Ogden.
Forget blustery days: Wind raises the concentration of allergens
in the air. In an ideal scenario, youd head out just after showers
have passed through, because rain washes pollen away.

Sensitive
skin? Opt for
a detergent
without dyes
or fragrance.

Bagless

Bagged

ANSWER: Bagged. You

already know that a HEPA
(high-efficiency particulate
arrestance) lter is
nonnegotiable because
it sucks up and traps the
teeniest particles that have
settled into your rugs, oors
and furniture. But even with
a HEPA, its a mistake to go
bagless, says May. When
you empty the contents of the
canister, you inhale dust. Not
ready to ditch your bagless
machine? Empty the canister
outside. Like feather dusting,
this is a task where a face
mask and gloves (or a spouse
or roommate willing to do it
for you) can come in handy.
No matter what kind of
vacuum you use, scrubbing
it down should be on your
spring-cleaning list. Use a
damp cloth to wipe the
canister, and remove any
visible debris from the
brushes and lter. Keep
an eye out for cracks or air
gaps around the lter, which
are signs it needs to be
repaired or replaced.

7 Pick the pet thats 100 percent hypoallergenic.

Poodle

Cockatoo

Fish

Short-haired cat

Robot

ANSWER: E. Theres really no such thing as a completely hypoallergenic animal, since different people react to different things,
says Dr. Ogden, who is also a spokesperson for the American College of Allergy, Asthma & Immunology. For example, someone
allergic to mold might be bothered by a sh tank, which can harbor fungal spores. And people who struggle with dander will likely
have trouble with any dog or cat: The allergic reaction is triggered by proteins in the animals saliva and skin, regardless of how
much hair it has, explains Dr. Ogden. (Indeed, a study in the American Journal of Rhinology & Allergy found essentially the same
amount of dander in homes with hypoallergenic dogs as in homes with other breeds.) Not even birds are safe for the dandersensitive, because they produce feather dust, known as bird dander. But if pollen is your problem and youre desperate for a dog,
go with a short-haired breed. When your pup is outside, fewer grains will get trapped in his coat and tracked inside.

RUNNING, ERIK ISAKSON/GETTY IMAGES; BAGLESS VACUUM, DANIEL LOISELLE/GETTY IMAGES; BAGGED VACUUM, JANA LEON/GETTY IMAGES; DETERGENT, CAO CHUNHAI/GETTY IMAGES; POODLE, GLOBALP/GETTY IMAGES;
COCKATOO, FARINOSA/GETTY IMAGES; FISH, TANUHA2001/GETTY IMAGES; CAT, PATRICIA DOYLE/GETTY IMAGES; ROBOT, VALERIE LOISELEUX/GETTY IMAGES

A
B
C
D
E

9 BAGLESS VACUUM
OR BAGGED?

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for undernourished children around the world.

walgreens.com/vitaminangels

LIVE HEALTHY | Pop Quiz

10
Choose the
houseplant
thats most
likely to
trigger hay
fever.

How to Beat
Allergens
in the Bedroom
Consider these habits part of
your sleep hygiene routine.
Declutter

For fewer
sniffles
wash hands
after petting
Fluffy and
before bed.

B Corn plant

Enforce a
no-pet policy

Dry your hair

before bed

Kicking Miss
Snugglepaws out
of your bed wont
completely eliminate
the amount of dander
that makes its way
into the bedroom, but
it will help.

Falling asleep with

damp tresses can
encourage mites and
mold in your pillow. If
youre not a fan of the
blow-dryer, it may be
worth bumping your
bath or shower earlier.

11 When spring-cleaning your closet this

year, which step can you skip?
A
Vacuuming
along the
baseboards

D Hibiscus
ANSWER: C. Researchers in
Belgium found that 78 percent
of allergy sufferers with plants
at home were allergic to at
least one, most frequently
cus. But fake plants arent
the only alternative. Many
owering kinds, like hibiscus,
produce little to no airborne
pollen, so they shouldnt set
off symptoms. And NASA
research has suggested that
some houseplants, like the
corn plant (aka mass cane),
may scrub air of contaminants
such as formaldehydean
irritant that can make you
more sensitive to allergens,
says Dr. Ogden. Plants may
even remove particles from
the air: One study showed that
in a small office, they reduced
dust by up to 20 percent!

94

HEALTH.COM

APRIL 2016

B
Getting rid
of items you
havent worn
in a year

C
Relocating
your hamper to
another spot

D
Opening
the air vents

Carpets are killer for

people with allergies. If
you cant replace your
carpets with washable
area rugs, take a spin
around the oor with
your HEPA vacuum at
least once a week.

E
Shifting items
away from
any exterior
walls

ANSWER: B. You would not believe the number of allergens I nd in closets, says May, who has
taken air and dust samples from hundreds of them. One common culprit: hampers. Every time you
toss in a dirty shirt or pair of socks, you could spread pollen and dander to your clean clothes. Then
theres the dust that collects beneath shoe racks and behind storage bins. May advises emptying
the closet at least once a year and giving it a thorough cleaning. As you put stuff back, leave space
in front of any wall between the inside and outside of the house. When its cold outside and humid
in the house, water condenses along the walls, and you can get mold, he explains. Springtime (and
rising temps) can mean more humidity indoors, which is great news for dust mites and terrible news
for your nose. Check that closet vents are open so conditioned air and heat can circulate.

SO HOWD
YOU
DO?
IF YOU GOT
1 TO 4 CORRECT:
ACHOO! PASS THE
TISSUES
Yes, carefully dusting and
vacuuming is a drag, and
no one wants to move her
morning run indoors. But
some changes are so worth
it. Take a few smart steps
to ward off allergens this
season and youll breathe a
whole lot easier.
5 TO 8 CORRECT: YOUVE
GOT NASAL KNOW-HOW
You can spot most things
that make your allergies
are up, but youre still
learning new strategies.
Remember that sometimes
the smallest tweaks
(bye-bye, feather duster!)
can mean the biggest
improvements.
9 TO 11 CORRECT:
ALLERGY ALL-STAR
Friends might not even
realize you have allergies,
because youve got
avoidance and treatment
down pat. Give yourself a
high ve, and go on rocking
those habits that will keep
you feeling good.

SLEEPING, JUSTIN HORROCKS/GETTY IMAGES; CLOSET, TUAN TRAN/GETTY IMAGES; HIBISCUS, MPIKULA/GETTY IMAGES; FICUS, LJUPCO/GETTY
IMAGES; CORN PLANT, DEN_KARASUK/GETTY IMAGES; ARTIFICIAL PLANT, HUDIEMM/GETTY IMAGES

A Articial plant

C Ficus

Vacuumlike,
a lot

All those books and

knickknacks are dust
magnets; move them
to other rooms. Skip
throw pillows, too; not
only are they dust mite
paradise, theyre often
tossed on the oor
(getting even dustier).

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YOUR
LIBIDO
Discover what amps up your desire
and what squashes itin this
surprising guide to female sexuality.

The naked
truth: Your
best sex
may be yet
to come.

FLOWER, PATTY_C/GETTY IMAGES

B y HALLIE LE VINE

Desire may increase

with age

VOLCANO, TOM PFEIFFER/VOLCANODISCOVERY/GETTY IMAGES

FA C T N o .

Here today, gone

tomorrowyour
libido can be
puzzling, to say
the least. But
that ebb and ow
is completely
natural, says
Lauren Streicher,
MD, clinical
associate professor
of obstetrics and
gynecology at
Northwestern
Memorial Hospital
in Chicago: All
women go through
periods when
they feel especially
frisky, as well as
times when they
just seem to have
lost their mojo.
Read on to learn
about the many
reasons your libido
may come and
go, and how to
ndit when you
miss it. Curious
about aphrodisiacs?
Weve got
those, too, from
strawberries to
Savasana.

A 2010 study showed that as a womans fertility wanes

in her 30s and 40s, her sexual fantasies become
more frequent and steamier (!) and her sex drive
becomes stronger overall. Researchers suspect
its an evolutionary trick, designed to up your odds
of procreating by encouraging you to do the deed
more often. Life circumstances play a role, too, says
Dr. Streicher, who wrote Sex Rx: Hormones, Health,
and Your Best Sex Ever. Youre more comfortable with
your partner and less worried about contraception,
she explains. Of course, theres also the confidence that
comes with age: A large 2015 survey discovered that
most women who find sex more pleasurable as they get
older credit their improved body image. After all, theres
nothing like feeling sexy to put you in the mood.

Cerebral cortex
The brains outer
layer of gray matter
is responsible for
higher functions,
including thoughts
about sex. It triggers
a chain reaction that
ultimately leads to
the production of
sex hormones.

YOUR BIGGEST
SE X ORG AN
This is where
the spark starts.

Ventral striatum
A 2012 fMRI study
found that this area
lights up when you
see something lustinducing (like, say,
Idris Elba).

Amygdala
Some research
suggests that your
sex drive may be
proportional to
the size of your
amygdala, the
almond-shaped
emotion center
of your brain. Its
activated by stimuli
like watching erotic
movies and has a
crucial inuence on
the mating behavior
of many animals.

ILLUSTRATION BY JAMES ARCHER/ANATOMY BLUE

Hypothalamus
When you experience
something rewarding
(such as a great
kiss), this part of
the brain produces
dopamine, a
neurotransmitter
thats critical
for pleasure and
motivation.

Pituitary
This gland secretes
luteinizing hormone,
which stimulates
your ovaries to
produce estrogen.
It also makes
the mothering
hormone prolactin
typically during
pregnancy and
breast-feeding
which lowers libido.

APRIL 2016

HEALTH.COM

99

FA C T N o .

YO U R LI BI D O

THE PERKS
(AND RISKS)
OF THE LITTLE
PINK PILL

27
The percentage of
premenopausal
women who report low
sexual desire
per a 2008 study done
at the University
of North Carolina at
Chapel Hill.

SOURCE: Archives of Internal

Medicine

Do you feel
your desire
eroding? Try
getting some
rest. Research
has found
that more sleep
can lead to
more sex.

STRE SS
KILL S YOU R
SE X DRIVE
Lab research has shown that
women experiencing stress, as
evidenced by increased cortisol,
have less response to erotic cues,
says Sheryl Kingsberg, PhD,
chief of the division of behavioral
medicine at University Hospitals
Case Medical Center in Cleveland.
Stress is a tremendous distracter,
she explains. It takes away from
your ability to focus and be fully
present. But distraction isnt
the only factor. Tension can take
a toll on a relationship, too. Its
not surprising that a Monmouth
University study found that couples
placed in stressful situations
behaved more poorly to each other.
Disdain and anger are denitely
not aphrodisiacs, says Dr. Streicher.
Stress can also prevent you from
sleeping enough, leaving you too
pooped to get busy. The good news:
A 2015study revealed that just one
extra hour of shut-eye a night leads
to a 14 percent boost in libido.

SIDE EFFECTS
MAY INCLUDE
LUKEWARM LIBIDO
Some meds can make your sex drive
take a nosedive. If you suspect that any
of these drugs are to blame, ask your
doctor about switching to an alternative.
BIRTH CONTROL PILLS They lower
levels of active estrogen and testosterone,
explains Dr. Streicher. Progestin-only pills and
IUDs are just as effective at preventing pregnancy
and dont tamp down libido.
SSRIS These antidepressants are known libido
busters, but a different type of drugbupropionis
less likely to affect sex drive.
BLOOD PRESSURE MEDS In a French
study, 41 percent of postmenopausal women
taking these drugs reported lowered sexual desire.
Beta-blockers, often used to treat hypertension, are
common culprits. You may want to consider trying
valsartan, another type of blood pressure med that
has actually been shown to boost libido.
ANTIHISTAMINES These drugs tend to dry
out mucus-producing cells everywhere in the body,
including the vagina, says Dr. Streicher. But the
side effect is less common with second-generation
antihistamines (like Zyrtec and Claritin). There
are nondrug allergy treatments as well, such as
immunotherapy shots and pills.

ROCK FORMATION, PHOTOTREAT/GETTY IMAGES

Last year, the FDA

approved Addyi,
the rst-ever
Rx sex drug for
women. Unlike its
male counterpart,
Viagra, which
works by
improving blood
ow to the genital
region, Addyi is
thought to boost
desire by altering
the balance of
neurotransmitters
(like serotonin
and dopamine) in
a womans brain.
Alas, the daily
pill, approved for
premenopausal
women, has a
range of unsexy
possible side
effectsincluding
nausea, dizziness
and sleepiness
and alcohol isnt
allowed while
youre on it. For
postmenopausal
women, there are
other options that
may help increase
libido, such as
Rx testosterone
cream (taken offlabel) or hormone
therapy.

HOT YOGA
Can Downward Dog really up
your libido? When researchers
had women do an hour of yoga
daily, they found that nearly
75 percent were more satised
with their sex life after 12 weeks.
It makes sense, given the relaxing
effects of yoga. By facilitating
deeper breathing and calming
the autonomic nervous system,
yoga can help direct more blood
ow to the pelvic organs, says
Timothy McCall, MD, author of
Yoga as Medicine. So we asked
yoga teacher Kate Hanley, author
of A Year of Daily Calm, for three
lust-stimulating poses.

SPICE
THINGS UP
Healths nutritionist,
Cynthia Sass, RD,
serves up ve tasty
aphrodisiacs.

EXTENDED SIDE ANGLE

SAVASANA (CORPSE POSE)

Stand with arms in a T. Step your feet

apart until your ankles are under your
wrists. Turn left foot out 90 degrees
and bend knee until your thigh is
parallel to the oor. Place your left
hand outside of left foot. Reach right
arm up so your right side (from outer
foot to ngertips) forms a line. Gaze
toward right upper arm. Hold for 30 to
60 seconds; repeat on opposite side.
WHY IT WORKS This posture
stretches out your pelvis and creates
a feeling of vulnerability, which you
need for real intimacy, says Hanley.

Lie on your back with your legs

straight and your arms at 45 degrees.
Rest your hands on the oor, palms
up, and let your feet drop open.
Close your eyes and take slow, deep
breaths through your nose. Feel
your body rise and fall with each
breath, says Hanley. Stay in this
pose for 5 to 15 minutes.
WHY IT WORKS The idea is to
completely let go and quiet the
chatter in your mind so you can
recharge and be fully present for
whatever comes next.

WAT E R M E L O N

CHICKPEAS

Blueberries and
strawberries both
contain an antioxidant
called anthocyanin,
which boosts circulation,
creating a natural
Viagra effect, explains
Sass. One cup a week can
also help prevent high
blood pressure, according
to 2011 research.

The humble garbanzo

bean is a terric source
of zinc, which has been
shown to help regulate
testosterone levels
in men, says Sass. For
a date-night appetizer,
serve him a batch of
roasted chickpeas or
some roasted veggies
with hummus.

Its loaded with

polyphenols, which help
improve blood ow.
Women who enjoy a
glass or two of red wine
a day report more sexual
desire than teetotalers,
according to a study
done in Italy (naturally).

If your libido is MIA,

see your MD

Thank citrulline, a nutrient

that sets off a chain
reaction to relax blood
vessels and increase
circulation to all parts of
your body, according to
research from Texas A&M
University.

BERRIES

RED WINE

COUPLE, WAVEBREAKMEDIA LTD/GETTY IMAGES

COBRA
Lie on your belly with your legs
together, feet pointed. Place your
hands beneath your shoulders and
squeeze your elbows against your
body. Inhale as you use your back
muscles to lift your chest, drawing
your shoulder blades and elbows
back. Press your tailbone to the oor
and draw your abs toward your spine.
Hold for 15 to 30 seconds.
WHY IT WORKS A 2004 study
showed that people who did Cobra
experienced a 16 percent surge in
testosterone shortly after.

LICORICE
A study by the Smell &
Taste Treatment and
Research Foundation in
Chicago found that the
scent of Good & Plenty
licorice candy, when mixed
with the smell of cucumber,
triggered a 13 percent
increase in vaginal blood
ow. Go gure!

FA C T N o .

Its tempting to dismiss a dwindling sex drive,

chalking it up to a hectic month (or year)but
any significant drop that lasts more than a
few weeks is worth getting checked out, says
Dr. Streicher. You may have an underlying
medical condition, she explains. At the top of
the list of possibilities: hypothyroidism, which
can affect the production of sex hormones,
and depression, which interferes with feel-good
neurotransmitters. The problem could also
be hypertension or even undiagnosed type2
diabetes. The fact is, virtually any chronic
condition can wreak havoc on your libido, says
Dr. Streicher, because your body has little
energy left for anything else. If youve lost your
sex drive, see your doc, she urges. The right
treatment could get you back on track.
A lack of intimacy
could be linked
to high blood
pressure which
can affect blood
flow to your
pelvic region.

1x/WEEK
Thats how often the happiest couples have
sex according to a 2015 analysis of surveys
involving more than 30000 people.
SOURCE: Social Psychological & Personality Science
ILLUSTRATIONS BY JESS LEVINSON

APRIL 2016 HEALTH.COM

101

LIVE HEALTHY | Animal Intelligence

Beat
Stress
with Your
Pet!
Feeling totally tense? Heres how
your dog or cat can help you unwind.
B y LI N DSE Y M U RR AY

our furry friends

offer companionship,
they can also help
us relax when we
get overwhelmed.
In fact, in a recent
survey conducted by
the Harvard School
of Public Health,
87 percent of men
and women said
that spending time
with their pet helped
them feel less
wigged-out. Next time
youre distraught,
seek out a fourlegged pal and reap
these benets.

1.They lower
your stress
hormones
When youre petting
Fido, hes not the only
one getting calmed
down by the head-totail massage. Hanging
out with a dog
after experiencing
something stressful
reduces your levels of
the stress hormone

PET
Rx
102

HEALTH.COM

cortisol and possibly

buffers the impact
of the event, says
Sandra Barker, PhD,
director of the Center
for Human-Animal
Interaction at Virginia
Commonwealth
University School
of Medicine. A 2012
review found that
being with your dog
can also lead to an
increase in oxytocin,
a hormone with antistress effects.

2.They can
bring down
your blood
pressure
Stress does a
number on our bodies
and is associated
with an accelerated
heart rate and blood
pressure state, says
Lynne T. Braun, PhD,
professor of nursing
at Rush University
in Chicago. By
promoting relaxation,
exposing someone

to a pet can certainly

help with this. In
fact, one Australian
study showed that
pet owners had
signicantly lower
blood pressure than
nonowners.

3.They let
you step
outside your
own problems
If you feel your
worries piling up, a
pet can help you put
it all into perspective.
Our pets give us
an opportunity
to reach outside
ourselves, explains
Debra F. Horwitz,
DVM, a boardcertied veterinary
behaviorist. Her
tip: Whenever youre
extra stressed,
take your dog for a
quick 10-minute
walk. Seeing your
pup appreciate
the little things as
you stroll will help
you do so, too.

Boost
anti-stress
hormones
just by
hanging with
your pooch.

For some people, animals really do provide the best therapy.

Does being with your dog make your out-of-control anxiety a little more manageable? With a note from a doc, you may
be able to get him certied as an emotional support animal, which will allow him to accompany you out and about. But
dont think this is an easy way to get around your landlords strict no-pets rule. You need to have a mental or psychiatric
disability thats treatable through animal companionship. Its not as simple as saying, I have a pet and I want it to be a
therapy dog, says Debra F. Horwitz, DVM. Its important to see a physician to determine whether this is the best option.

APRIL 2016

WOMAN AND DOG, RYANJLANE/GETTY IMAGES

NOT ONLY DO

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HANNAH DAVIS may have been raised on a small island,

but shes killing it in the big leagues as a supermodel and host
of Project Runway: Junior. And, lucky for us, she has some
beach-ready workout ideas she wants to share.
by AMY SPENCER photography by JAMES WHITE

MONTH 2015

HEALTH.COM

107

You became a model at

14. How did you start?
I was playing on the Caribbean
tennis circuit, so I was going
to a lot of U.S. tournaments.
IMG and Ford were at these
tournaments, so that sparked
my interest because I felt like,
OK, maybe I can pay for my
lessons. I looked at it purely as
a job to help pay for my dream.

What was the biggest

setback youve faced?
When I was playing tennis,
I was 15 and in the best shape
of my life, so I ate whatever
I wanted. When I moved to
New York [to model], my body
started changing because
I was no longer playing tennis
and training like I used to,
and I was away from home for
the rst time. So I was like, Oh,
Ill just order pizza every night.

How much did you gain?

Like a freshman 15?

Before

Hannah Davis was a Sports

Illustrated Swimsuit cover
model, before she appeared
in a red Ferrari alongside the
Griswold family car in the movie
remake of Vacation, before she
was hosting Project Runway:
Junior, she was wearing boys
clothes to school. I was best
friends with my brother; I
always kinda wanted to be
what he was, recalls Hannah,
25. So shed rock his cargo
pants and sneakers. I looked
like a little boy, so I just
embraced it, she says.
Hannahthe youngest
of three kidswas raised on
St. Thomas in the U.S. Virgin
Islands. In fact, barefoot in
faded Levis shorts, she might
have just stepped off that island.
Oh, and shes wearing one more
thing: a big round engagement
ring from her anc, retired New
York Yankee Derek Jeter, 41.
I love it, says Hannah. I just
cant stop staring at it.
Now, as she prepares for
her wedding, Hannah opens up
about being airbrushed, what
makes a relationship work and
the genius career advice she
got from her mom.

You grew up on St.

Thomas. Are you still an
island girl at heart?
Im pretty easygoing. I dont
like high stress. It was denitely
a change when I got to New

108

HEALTH.COM

APRIL 2016

York because I was late for

everything. And I remember
someone told me, You know,
when youre late, its like you
have no regard for that persons
time. And I was like, Oh, wow!
I didnt look at it like that.

You have such a good

vibe with the kids on
Project Runway: Junior.
I love them so much! Youll see,
if you watch the show, I cry a
lot because these kids are so
talented, and you dont want
anyone to go home.

What makes you cry in

the real world?
Im pretty tough. I dont cry
often. But when I do, I lose
my s--t. Funerals set me off.
Weddings. When I see the bride
walking with her dadthat
was the trigger at my sisters
wedding; I started bawling.

Whats going to happen

at your wedding? Will you
hold it together?
I think Ill be ne. I cant even
begin to thinkI dont wanna
psych myself out about it.

What sort of bride are

you so far?
Im chill. I just want it to be a fun
day, not all the fuss. I dont want
to go overboardits not about
the place settings. I wont get
stressed-out about that, cause
I could just care less.

Probably about that. It looked

so silly on me; I was a bloated
version of myself. I tried as
hard as I could to maintain a
modelesque body type, but
I realized I had grown out of
it. It just wasnt attainable
anymore because its not
what my body wanted to
do. My agents wanted me to
do Fashion Week in Milan, and
I knew I didnt look like the
rest of the girls. I credit my
mom because she always told
me, Oh, if they dont want
you, who cares? Youll nd
someone who does.

little higher, that are kind of in

right now? I feel like Im wearing
hiked-up volleyball shorts.

Have you ever been

Photoshopped too much?
Yes, many timesbut I wont
tell you, because Ill never work
again! [Laughs] But its not a big
deal; maybe they just wanted
it a little bit more airbrushedlooking, and thats their style. Ive
never had anyone alter my face.
Theyve only sort of smoothed
things out. I think you look like a
Barbie doll when they erase the
wrinkles under your eyes. I dont
mind if theres a crease when
I smile. Theyre just creases.
Theyre neleave em!

How do you prep for a

bikini shoot?
Uh, Im pretty much miserable!
I warn everyone, Prepare for
me to write you a random bitchy
text because Im hungry. I do
eat the whole time, but I work
out a lot, usually two workouts
a day for two or three days
before. Ill go on a 10-mile bike
ride or something, and then
Ill come back and work with
a trainer. I do pretty intense
workouts in the gym.

What kind of workouts?

So, I hate running. I love sportsI
could play ag football or
basketball all day longbut ask
me to get on a treadmill, I hate it.
But Ive been doing sprints now:
I sprint for a minute, Ive got a
30-second break, and then I
sprint for a minute.

Do you still stick to your

moms advice?

What makes your fianc,

Derek, right for you?

Yeah, absolutely. Because

you get a little backlash once
in a whilemaybe they want
you to slim down for something.
But now its like, Sorry, I dont
care. If you dont want to work
with me, thats OK with me.
Its not a cocky thing; Im just
more concerned with my
quality of life. I dont want to go
to birthday parties and not eat
cake, and I think that has made
me in better shape in some
ways. It used to be that I would
go to the gym for an hour
every day, and it was so
regimented. I hated it. I now
look at it less as a chore and
more as a lifestyle choice.

I think nding someone you

truly dont have to change for
not even a single part of you
makes you rise to the occasion.
You want to nd someone
who is way better than you, or
you think so. Youre like, This
person is gonna bring out the
best in me, and Im gonna be a
way better person this year.

Is there a swimsuit style

you just cant wear?
I cant do those high-waisted,
boy-shorty ones that hit you a

And what type of friend

are you?
Im the mommy. Im the one
saying, I dont know if you
should be hanging out with that
person. In my work life, Im
pretty easygoing. If someone
says, Put this on, Im like,
OK, ne. But in my personal
life, Im super protective. If I
dont feel like youre a good
inuence on my girlfriend? Oh,
yes, you will know.

SCAN TO SHOP!

SCAN THIS PHOTO TO

BUY THE ITEMS IN THIS
STORY (SEE PAGE 6),
OR VISIT HEALTH.COM/
SHOP-NOW.

Duskii one-piece
swimsuit;
www.duskii.com.

Styling by KAREN SHAPIRO

Hair by DAVY NEWKIRK
using Krastase at The Wall Group
Makeup by LAUREN ANDERSEN
for Avon at The Wall Group
Manicure by ALLISON BURNS
at Crosby Carter Management

ON PHOTOSHOPPING

I dont mind if theres a crease when I smile.

Theyre just creases. Theyre neleave em!

HANNAHS INSIDERY
LOOK-AMAZING TIPS
HOW TO BUY A
BETTER BIKINI

Natalie Chapman blazer;

nataliechapman.com.au.
Flagpole Swim Barkley
bikini bottom; barneys.com.
Stuart Weitzman Nudistsong
sandal; stuartweitzman.com.

People think that

if you wear giant
bottoms, you can
have full coverage.
But full coverage
makes everyone
look wider! Less
is more in a lot of
cases. The string
ones you can wear
forever because
you can adjust the
sidesyou go on
vacation, youre
having fun, youre
like, OK, Im gonna
loosen this up a
little bit.
HOW TO TAKE A
SELFIE YOU LOVE

You always wanna

feel the light on

110

HEALTH.COM

APRIL 2016

your face. Its the

photographers
rule: Find the light.
Its so corny, but
even if youre in
your apartment, go
aroundwherever
the lightbulb is, is
where I want my
phone.
HOW TO TREAT SUN
SPOTS AT HOME

I use Greek yogurt,

lemon and a drop
of honey. I leave
it on until I cant
stand it anymore.
It hydrates, and I
believe the lemon
helps with dark
spots. I grew up
in the sun, so Im
always concerned
with freckles.

QUICK
KICK
Garlic and
spices give
the meat
big flavor
without tons
of added fat
and salt.

SpiceRubbed
Roast
Chicken
(recipe on page 116)

BORED WITH YOUR BIRD? BREAK OUT OF

THAT RUT WITH THESE SERIOUSLY YUMMY,
THOROUGHLY HEALTHY UPGRADES.

RECIPES BY

112

HEALTH.COM

APRIL 2016

Lori Powell

PHOTOGRAPHY BY

Romulo Yanes

Roast
Chicken
with Peas
and Pasta
(recipe on page 116)

SWAP
SMART
This dish
is just
as delish
if you
trade the
pasta for
a cooked
whole
grainthink
farro or
barley.

Grilled
Chicken
Paillard
Salad
(recipe on page 116)

DID YOU
KNOW?
Red bell
peppers
are a good
source of
lycopene an
antioxidant
pigment that
may help
ward off
stroke and
some types
of cancer.

USE IT
ALL
Dont toss
those kale
stems. Chop
place in
a heavy
plastic bag
and freeze.
Add the
pieces to
your next
batch of
vegetable
soup.

Chicken
Kale Caesar
with Crispy
Artichokes
(recipe on page 116)

114

GO
DARK
Though dark
cuts like
thighs are
higher in
fat than
white meat
they also
have more
iron and
zinc.

Chicken
Tacos
(recipe on page 116)

FOOD STYLING BY

Liza Jernow
PROP STYLING BY

Megan Hedgpeth

APRIL 2016

HEALTH.COM

115

(pictured on page 114)

CHICKEN
KALE CAESAR
WITH CRISPY
ARTICHOKES
Prep: 25 minutes
Cook: 16 minutes
Serves: 4

1 Rub kale with 1 Tbsp. lemon

juice and tsp. salt in a large
bowl until tender and slightly
wilted, about 1 minute.
Whisk buttermilk, 1 Tbsp. oil,
6 Tbsp. cheese, Worcestershire
sauce, 1 garlic clove, tsp.
pepper and remaining 1 Tbsp.
lemon juice in a medium bowl
until well combined.
2 Place a rack 6 inches from
heating element; preheat broiler.
Lightly oil a small baking sheet.
Line a large baking sheet with
foil; oil foil. Mix panko, rosemary,
remaining 1 Tbsp. cheese,
remaining garlic clove and tsp.
pepper in a shallow bowl. Put
egg in another shallow bowl. Dip
halved artichokes one at a time in
egg, then panko; transfer to small
baking sheet. Brush chicken
and onion slices with remaining
1 Tbsp. oil; season with salt and
pepper. Arrange in a single layer
on lined baking sheet.
3 Broil chicken and onion until
onion is golden and tender and
chicken is cooked through,
about 5 minutes for onion and
8 to 10 minutes for chicken.
Transfer to a cutting board and
let chicken rest. Broil artichokes,
turning, until golden brown and
crisp, about 6 minutes.
HEALTH.COM

PER SERVING: 343 Calories, 15g Fat

(4g Sat.), 109mg Chol., 8g Fiber, 28g
Pro., 26g Carb., 574mg Sod., 3mg
Iron, 266mg Calcium
(pictured on page 112)

1 bunch lacinato kale, ribs

removed, leaves coarsely
chopped
2 Tbsp. fresh lemon juice
Salt and freshly ground
black pepper
14 cup buttermilk
2 Tbsp. extra-virgin olive oil
7 Tbsp. grated pecorino
Romano
1 Tbsp. Worcestershire sauce
2 small cloves garlic, minced
cup panko
1 tsp. chopped fresh rosemary
1 large egg, beaten
1 14-oz. can artichoke
hearts, drained, halved and
patted dry
12 oz. boneless, skinless
chicken breast halves
1 red onion, thickly sliced

116

4 Slice chicken. Toss kale with

half of dressing and top with
chicken, onion and artichokes.
Drizzle with remaining dressing,
sprinkle with pepper and serve.

APRIL 2016

SPICE-RUBBED
ROAST CHICKEN
Prep: 20 minutes
Cook: 1 hour 30 minutes
Serves: 6

1 lb. thin carrots (about 18),

quartered lengthwise
2 Tbsp. olive oil
2 tsp. cumin
Salt and freshly ground
black pepper
1 Tbsp. cider vinegar
1 Tbsp. chili powder
2 cloves garlic, minced
1 whole chicken (4 to 4 lb.),
giblets and neck removed
1 onion, quartered
1 lemon, cut into wedges, plus
more for serving
1 cup low-sodium chicken
broth, plus more as needed

1 Place a rack in center of oven;

preheat to 400F. Rub carrots
with Tbsp. oil; season with
1 tsp. cumin, salt and pepper.
Arrange in a single layer on
a rack in a roasting pan. Whisk
together remaining 1 Tbsp.
oil, vinegar, chili powder,
garlic, remaining 1 tsp. cumin,
1 tsp. salt and tsp. pepper in
a small bowl. Rub chicken all over
with spice mixture; place onion
and lemon wedges in cavity. Tie
legs with kitchen string and place
on top of carrots on rack. Add
1 cup broth to bottom of pan.
2 Roast chicken, adding more
broth to pan as needed, until
carrots are tender, chicken is
golden brown and an instantread thermometer inserted into
center of a thigh reads 165F,
1 to 1 hours.
3 Let chicken rest for 10 minutes
before carving. Squeeze half of
lemon wedges into pan juices;
discard wedges and onion.
Transfer carrots to a serving
dish. Skim fat from pan juices.
Carve chicken and serve with
carrots, pan juices and fresh
lemon wedges.
PER SERVING: 270 Calories, 12g Fat
(3g Sat.), 91mg Chol., 4g Fiber, 27g
Pro., 14g Carb., 806mg Sod., 1mg
Iron, 55mg Calcium

(pictured on page 114)

GRILLED CHICKEN
PAILLARD SALAD
Prep: 20 minutes
Stand: 30 minutes
Cook: 6 minutes
Serves: 6

8
3
2
1

112
3
2
1

Tbsp. balsamic vinegar

Tbsp. extra-virgin olive oil
large cloves garlic, minced
Tbsp. chopped fresh
oregano, or 1 tsp. dried
Salt and freshly ground
black pepper
lb. chicken cutlets
red bell peppers, stemmed
and seeded
romaine hearts, trimmed,
leaves separated
oz. ricotta salata or
Parmesan, thinly sliced

1 Combine 6 Tbsp. vinegar,

2 Tbsp. oil, garlic, oregano
and tsp. each salt and
black pepper in a small bowl.
Divide marinade between
2 ziplock bags. Place chicken in
1 bag and bell peppers in other,
turning bags to coat. Marinate at
room temperature, turning bags
occasionally, for 30 minutes.
2 Preheat grill or a lightly oiled
grill pan to medium-high heat.
Remove chicken and bell
peppers from bags; discard
marinade. Grill chicken and bell
peppers, sprinkling with salt and
black pepper and turning, until
chicken is cooked through and
bell peppers have softened, 5 to
6 minutes. Transfer to a cutting
board; let chicken rest for
5 minutes before slicing.
3 Slice chicken and bell peppers
into strips; arrange over romaine.
Top with cheese. Drizzle with
remaining 2 Tbsp. vinegar and
1 Tbsp. oil. Sprinkle with black
pepper and serve.
PER SERVING: 449 Calories, 27g Fat
(6g Sat.), 51mg Chol., 5g Fiber, 21g
Pro., 30g Carb., 889mg Sod., 3mg
Iron, 114mg Calcium
(pictured on page 115)

CHICKEN TACOS
Prep: 30 minutes
Stand: 30 minutes
Cook: 12 minutes
Serves: 4

cup red wine vinegar

1 tsp. honey
Salt
small red onion, sliced
1 cup frozen peas, thawed
avocado, pitted, peeled and
chopped

2 Tbsp. chopped cilantro, plus

sprigs for garnish
1 Tbsp. fresh lime juice
2 tsp. chopped seeded jalapeo
1 small clove garlic, chopped
1 tsp. cumin
2 Tbsp. olive oil
1 Tbsp. chili powder
12 oz. boneless, skinless
chicken thighs
8 6-inch corn tortillas, warmed
2 cups sliced napa cabbage
Sour cream, hot sauce,
sliced radishes and
additional toppings, optional

1 Combine vinegar, honey

and a pinch of salt in a small
bowl. Stir in onion. Let
stand at room temperature,
stirring occasionally, for at
least 30 minutes.
2 Pulse peas, avocado, chopped
cilantro, lime juice, jalapeo, garlic,
tsp. cumin and tsp. salt in a
food processor until combined
but not smooth. Transfer to a
bowl, cover and refrigerate.
3 Mix 1 Tbsp. oil, chili powder,
remaining 1 tsp. cumin and tsp.
salt in a small bowl. Rub chicken
all over with spice mixture. Heat
remaining 1 Tbsp. oil in a medium
skillet over medium heat. Cook
chicken, turning, until cooked
through, about 12 minutes. Let
rest for 5 minutes on a cutting
board, then shred. Drain onion.
4 Fill tortillas with cabbage, pea
guacamole, chicken, pickled
onions and additional toppings,
if desired. Garnish with cilantro
sprigs. Serve immediately.
PER SERVING: 377 Calories, 16g Fat
(3g Sat.), 118mg Chol., 8g Fiber, 24g
Pro., 38g Carb., 596mg Sod., 3mg
Iron, 146mg Calcium
(pictured on page 113)

ROAST CHICKEN
WITH PEAS AND
PASTA
Prep: 25 minutes
Cook: 37 minutes
Serves: 6

3
4
1

1
1

12

scallions, chopped
cup coarsely chopped cilantro
Tbsp. olive oil
cloves garlic, minced
Tbsp. sherry or red wine
vinegar
tsp. smoked paprika
tsp. honey
tsp. salt
tsp. freshly ground black
pepper
oz. boneless, skinless
chicken breast halves

PICKLE
THIS
12 oz. boneless, skinless
chicken thighs
cup snow peas
cup sugar snap peas
1 cups fregola pasta
cup sliced radishes

1 Place a rack in center of oven;

preheat to 375F. Line a large
baking sheet with foil; oil foil.
Pulse scallions, cilantro, oil, garlic,
vinegar, paprika, honey, salt and
pepper in a food processor to
form a paste. Rub chicken all
over with 23 paste; arrange in
a single layer on baking sheet.
Roast until golden and cooked
through, about 25 minutes.
Transfer to a cutting board; let
rest for 5 minutes before slicing.
2 Bring a large pan of water to
a boil; have ready a bowl of ice
water. Blanch peas until just
tender, about 1 minute. Scoop
out peas with a slotted spoon;
transfer to ice water. Bring
cooking water back to a boil.
Cook pasta until just tender,
10 to 12 minutes or according
to package directions. Drain
pasta; immediately toss in a bowl
with remaining scallion paste.
Slice peas and add to bowl. Add
radishes; stir to combine.
3 Divide pasta among 6 bowls.
Top with chicken and serve.
PER SERVING: 307 Calories, 11g Fat
(2g Sat.), 90mg Chol., 2g Fiber, 27g
Pro., 23g Carb., 509mg Sod., 2mg
Iron, 32mg Calcium

CHICKEN SATE
Prep: 30 minutes
Stand: 30 minutes
Cook: 8 minutes
Serves: 6

3
2
1
1
2
1
1
3
1
1
6

Tbsp. low-sodium soy sauce

Tbsp. fresh lime juice
Tbsp. olive oil
Tbsp. fish sauce
tsp. curry powder
tsp. grated fresh ginger
tsp. turmeric
cloves garlic, minced
lb. chicken tenders
tsp. honey
Tbsp. seasoned rice vinegar
tsp. crushed red pepper flakes
seedless English cucumber,
shaved with a vegetable
peeler lengthwise into
ribbons (about 3 cups)
12 cup unsalted peanuts
3 Tbsp. chopped cilantro
Lime wedges, for serving
2 cups cooked rice, optional

1 Soak 12 8-inch bamboo

skewers in water for 20 minutes.

Quick-pickled
cucumbers
are a fresh
foil to rich
peanut sauce.
You can mix
in other
vegetables
as well such
as shredded
carrots and
thinly sliced
jicama.

Combine 1 Tbsp.
soy sauce, lime juice,
oil, sh sauce, curry
powder, 1 tsp. ginger,
turmeric and 2 minced
garlic cloves in a ziplock bag.
Add chicken and marinate
at room temperature for 15 to
30 minutes. Mix honey, 4 Tbsp.
vinegar and 18 tsp. red pepper
akes in a small bowl. Add
cucumber ribbons; let stand
at room temperature for at
least 15 minutes.
2 Preheat grill or a lightly oiled
grill pan over medium-high heat.
Puree peanuts in a small food
processor or blender to form
a paste. Add cilantro, 3 Tbsp.
water and remaining 2 Tbsp.
vinegar, 18 tsp. red pepper
akes, 2 Tbsp. soy sauce, tsp.
ginger and 1 minced garlic clove;
process until smooth.
3 Remove chicken from bag;
discard marinade. Thread
1 piece of chicken on each
bamboo skewer. Grill chicken,
turning, until golden brown
and cooked through, about
8 minutes. Drain cucumber
ribbons. Serve chicken skewers
with sauce, cucumber ribbons,
lime wedges and rice, if desired.
PER SERVING: 461 Calories, 28g Fat
(5g Sat.), 54mg Chol., 3g Fiber, 23g
Pro., 31g Carb., 1,006mg Sod., 2mg
Iron, 43mg Calcium

Chicken
Sate

IF YO U RE MAD AS HELL AND NOT DOIN G M U CH ABO UT IT, YO U RE NOT ALONE .

STRE SSED. LE ARN HOW TO HARNE SS THAT EMOTION AND
118

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B U T S T I F L I N G YO U R A N G E R ( A S S O M A N Y O F U S D O) O N LY M A K E S YO U M O R E
ACHIE VE A HAPPIER , CALMER STATE OF MIND.

By Cara Birnbaum

you dont think of someone

like Bethany. Actually,
the 40-year-old sales
analyst and mom of one
in Brooklyn, N.Y., says she
rarely gets full-throttle
angry. Instead, shell
spend weeks stewing over
a self-entitled co-worker
or her own hatred of
the gym. Nobody would
know, though; she keeps
itall to herself.
Which is exactly the
problem: not feeling anger
which is hardwired into the
human brainbut burying
that useful emotional
response until it turns into
a quiet simmering. While
some women vent and
move on, many of us were
taught to not make a scene.
Were overworked, sleepdeprived, always on call and
generally cranky about it.
And as anyone with a social
media account knows, we
feel outraged dailyabout
GMOs, Common Core, the
Kardashians, you name
it. In fact, the modern,
connected lifestyle has put
us in an almost constant
state of tension, says Ryan
Martin, PhD, chair of the
psychology department
at the University of
WisconsinGreen Bay
and founder of the blog
All the Rage.
While you dont want
to explode, holding in the
emotion could be just as
bad for you. Rumination is
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APRIL 2016

like a ticking time bomb,

says Matthew J. Zawadzki,
PhD, assistant professor
of psychological sciences
at the University of
California, Merced. A
paper he co-authored a
few years ago suggested
that simply thinking
about whatever pissed you
off days, weeks, or even
months earlier jacks up
your blood pressure and
heart rate as much as the
original event did.
Whether you stew or
rage, your anger is trying to
tell you somethingabout
your life, mind and body.
Heres how to use it as a
catalyst for change.

FEAR FACTOR
As bad as being peeved
feels, its actually a
protective response to
what usually starts out
as fear or pain, explains
Veronica Rojas, MD,
a psychiatrist and cofounder of the Mindfulness
Forum of Ridgewood in
Ridgewood, N.J. Before you
can even make sense of a
threat, your amygdala, the
almond-shaped emotion
center of the brain, triggers
a release of adrenaline and
other stress hormones.
Your energy surges as
your breathing quickens
and your heart rate and
blood pressure rise. Your
face might ush, your
thoughts narrow, and its

very difficult to think about

anything else for a few
minutes, says Dr. Rojas.
It takes several seconds for
that initial burst of fear or
pain to become anger. As
you start thinking things
through, your analytical
prefrontal cortexthe
brains chief decision
makercontextualizes
the threat: Why does she
speak to me that way? How
am I still working at this
crappy job? Thats why
we call anger a secondary
emotion, explains Dr.
Rojas. It never occurs
alone. Its your brains
way of jolting you out of a
vulnerable place and into
self-protection mode.
Most of us stop short
of putting on the boxing
gloves. The prefrontal
cortex nips angry impulses
in the bud. But if you
constantly tamp down
your annoyance, those
blood-pumping stress
hormones can remain
elevated, says Dr. Rojas.
This kind of prolonged
stress leaves you more
prone to a host of illnesses
and diseases, found 2012
research from Carnegie
Mellon Universitypartly
by interfering with your
immune systems ability
to regulate inammation
throughout the body.
Short-term simmering
all too often becomes
chronic: The higher your
stress level, the more an
otherwise minor issue (like
someone swiping your

skinny latte) makes you

ready to burst into ames.
Snappingwhether its
at that coffee thief or your
vaccine-skipping friends
can worsen matters. Anger
is the most viral emotion,
says Martin. Its more
contagious than joy and
sadness, according to a
2013 study that looked at
social networks.
Brooding over your
feelings may be no better:
A study in the Journal
of Abnormal Psychology
showed that rumination
contributes to depression
and anxiety. When
Dr. Rojas sees patients
suffering from either of the
above, it often turns out to
be rooted in years of anger.
The same can be true
for high blood pressure,
irritable bowel syndrome,
headaches and a host of
other chronic ailments, all
of which can be exacerbated
by persistently high levels
of stress hormones, says
Mary Coussons-Read, PhD,
professor of psychology at
the University of Colorado,
Colorado Springs. And,
tellingly, married couples
who regularly suppress
anger have a higher risk
of premature death than
those who express it,
according to University of
Michigan research.
Of course, the news
isnt great for folks who
repeatedly lash out, either.
Recent research in the
European Heart Journal
showed that the risk of heart

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WHEN YOU HE AR
T H E WO R DS A N G E R
PROBLEM,

attack is nearly ve times

higher in thetwohours after
an angry outburst.

MILANO, JON KOPALOFF/FILMMAGIC/GETTY IMAGES; SOCCER, KEVIN C. COX/GETTY IMAGES; ZENDAYA, DAN MACMEDAN/WIREIMAGE/GETTY IMAGES; LAWRENCE,
STEVE GRANITZ/WIREIMAGE/GETTY IMAGES; CAMPBELL, NY DAILY NEWS ARCHIVE/GETTY IMAGES; EXTINGUISHER ICON, AARROWS/GETTY IMAGES

HOW TO GET MAD

So whats a ticked-off girl
to do? Remember that
anger is a ashing sign
telling you to address
something. Conict is
healthy only if you try to
gure out whats wrong
and do something about it,
says Ernest Harburg, PhD,
research scientist emeritus
in epidemiology and
psychology at the University
of Michigan. First, though,
take a moment to note
the reaction: If anger
arises, observe your bodily
sensations without trying
to push them away,
advises Susan Smalley,
PhD, professor emeritus
of psychiatry and founder
of the Mindful Awareness
Research Center at UCLA.
Relax your shoulders and
breathe deeply so your
stomach slowly rises and
fallsall cues to the
mind that your body is
calming down.

PRE-ANGER IS A THING. HERES

HOW TO DEFUSE IT
The prickly, stressed-out state were often in before an angry stimulus hitswhat
psychologists call pre-angeris important to manage to avoid full-on rage. These
little steps will help keep insignicant triggers from getting you worked up.

HIDE THE RIGHT

10 FACEBOOK
FRIENDS
You knowthe ones
forever posting crappy
news you have no
power to change. Get
them off your feed
for a month and see
if you miss waking up
to the angst.

DONT GET
HANGRY

DECLUT TER
YOUR DESK

DO ONE THING
AT A TIME

A healthy carb with

ber combined with
a little proteinlike
an apple and a cup of
yogurt, or whole-wheat
crackers with peanut
butterwill help keep
blood sugar and mood
on an even keel.

No one is saying you

have to go all Marie
Kondo, but many
people feel calmer
and more in control
when their work and
living spaces are tidy,
says happiness expert
Gretchen Rubin.

Studies show that

multitasking makes
us sloppy and less
efficient. And as Ryan
Martin, PhD, points
out, it pretty much
ensures youll feel
constantly interrupted
and snippy about it.

Leave the scene if you

can, adds Gail Saltz, MD, a
Health contributing editor
and clinical associate
professor of psychiatry
at Weill Cornell Medical
College in New York City:
Its OK to say, I notice
myself feeling pretty topped
out. I want to be able to
discuss this logically, so
Im going to take a walk.
Even ducking into the
ladies room gives you a few
minutes to reset. For Dr.
Rojas, running a stream of
water over one wrist does
the trick. For Coussons-

Read, its singing Viva Las

Vegas in her head.
With calm should
come the clarity needed
to problem-solve, says
Gretchen Rubin, bestselling author of The
Happiness Project and Better
Than Before. If you feel
angry going to work every
day, she asks, is it because
work seems meaningless?
Because you can never get
all your tasks done? Or
because you have a conict
with a co-worker? Theyre
all legit reasonseach with
its own path to resolution.

Asking yourself questions

like this may loosen angers
grip, letting you see events
in context. A common setup
for anger is not thinking
about what the other person
is going through, says Alice
Domar, PhD, executive
director of the Domar Center
for Mind/Body Health in
Boston. Then you can get
to constructive dialogue,
which allows you to avoid
the feeling of powerlessness
that can cause anxiety and
depression. Its all about
taking actiononly not in
anger this time.

A-LIST ANGER MANAGEMENT,

FROM SUPERCOOL TO TOTALLY
OVER THE TOP.

ALYSSA MILANO
FIRES BACK AT
WENDY WILLIAMS
FOR DISSING
BREAST-FEEDING

Milano stood up to
Williams in January after
the talk show host said
she didnt want to see
women breast-feed in
public. Milanos defense:
Breasts are sexual only
because weve made
them that way.

U.S. WOMENS
NATIONAL SOCCER
TEAM DEMANDS
EQUAL FIELDS

After protesting poor

conditions on womens
elds to FIFA for months,
the U.S. womens
national soccer team
canceled a December
match rather than risk
injury. Point: U.S.A.!

ZENDAYA CALLS OUT

GIULIANA RANCIC
FOR HAIR INSULTS

Following the Fashion

Police co-hosts hurtful
joke about Zendayas
dreadlocks last year,
Zendaya red off an
Instagram response
calling out Rancic for
being offensive. Rancic
womaned up and
apologized.

LENA DUNHAM
SLAMS JEZEBEL
FOR SNEAKY BODY
SHAMING

JENNIFER LAWRENCE
ROASTS REPORTERS
TECH ETIQUETTE AT
GOLDEN GLOBES

In 2014, the Girls star

blasted the website
Jezebel for posting
unretouched pics from
her Vogue shoot: I
dont understand why,
Photoshop or no, having
a woman who is different
than the typical Vogue
cover girl could be a
bad thing. So true.

During a press
conference after the
2016 Golden Globes,
Jennifer Lawrence
scolded a reporter for
interviewing her with his
face buried in a phone,
telling him he needs to
live in the now.

NAOMI CAMPBELL
THROWS PHONE AT
HOUSEKEEPER

In 2006, model Naomi

Campbell allegedly
threw a phone at her
housekeepercausing
a cut that required four
stitchesafter accusing
her of taking a pair of
jeans. Yeow!

APRIL 2016

HEALTH.COM

121

Shades of purplefrom
lilac to eggplant
complement olive
complexions (the skins
warm undertones make
it work). Buff a matte
plum shadow, like LOral
Paris Colour Riche
Monos in Violet Beaute
($6; at drugstores), into
lids. Then go back and
deepen the shade at
the outer corners and
crease to add polished
depth, says Los Angeles
celebrity makeup artist
Fiona Stiles. On lips,
opt for violet. Staying
within the color family is
striking and modern
not a matchy-matchy
no-no, notes Stiles.

The metallic of the

moment is burnt copper,
which casts a glow on
darker skin. Smudge a
shimmery rust above
your upper lash line, or
paint it on your lids with a
damp brush for a superreective long-wear
nish, says Los Angeles
celebrity makeup artist
Brett Freedman. Try
Fiona Stiles Beauty
Radiant Aqua Eye Veil in
Hudson ($22; ulta.com).
Then blend a brick blush
on cheeks and add sheer
gold-tinged gloss to lips.

122

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APRIL 2016

MOVE OVER, MUTED

NEUTRALS! STEP UP YOUR
LOOK THIS SPRING WITH
THE MOST FLATTERING
NEW COLORS FOR
YOUR COMPLEXION.

PURPLE ON EYES AND LIPS:

A WINNING COMBINATION
THATS GROWN-UP AND GORGEOUS.

SCAN TO SHOP! SCAN THIS PHOTO TO BUY THE ITEMS ON THESE PAGES
(SEE PAGE 6), OR VISIT HEALTH.COM/SHOP-NOW.

Lavender with a grayish

undertone reads more
edgy than sweet, says
Stiles. Its especially
great on fair skin. Dust
a dirtied-up lavender,
as Stiles calls itsuch as
Lancme Color Design
Sensational Effects
Eye Shadow in Drama
($20; lancome-usa
.com)over your lids,
building it up with two
or three coats for an
opaque nish. Babypink blush is a natural
complement. The twist?
Add a pop of fuchsia
to your lips. It gives
an otherwise light look
some attitude, says
Stiles. We like Butter
London Plush Rush
Lipstick in Rebellious
($22; butterlondon.com).

SOFT LAVENDER EYES

WITH VIBRANT FUCHSIA LIPS?
UNEXPECTEDLY FRESH.

124

HEALTH.COM

APRIL 2016

SCAN TO SHOP! SCAN THIS PHOTO TO BUY THE ITEMS ON THESE PAGES

(SEE PAGE 6), OR VISIT HEALTH.COM/SHOP-NOW.

PREVIOUS SPREAD: SUNSET, NICHOLAS ROUTZEN/THELICENSINGPROJECT.COM; PLUM, ONDREA BARBE/TRUNK ARCHIVE; THIS SPREAD: PASTEL, ROBERT ERDMANN/AUGUST; TEAL, LAURENT DARMON/TRUNK ARCHIVE

FOR EYES THAT WOW, GO FOR A

STRIKINGLY SOPHISTICATED DEEP-SEA TEAL.

What is it about this bluegreen hybrid that atters

warm complexions?
Part jewel tone, part
water shade, it has the
brightness to pop on
medium skin, explains
Freedman. First smudge
a teal eyeshadow crayon
into your upper lash line;
try The Este Edit by
Este Lauder Edgiest
Kohl Shadowstick in
Twisted ($22; sephora
.com). Then draw up
to the crease, covering
the lid, and blend with
a shadow brush to your
desired intensity. Pair
with a nude lip, which
virtually disappears into
skin, says Freedman,
keeping the look all
about the eyes.

125

No Articial PRESERVATIVEs, FLAVORS, or COLORS


 

NoN-GMO


  


Gluten Free

Rock Star
Veggies
Meatless gets an upgrade
in these awesome recipes.

Sunrise Nori Wraps with

Spicy Tahini Drizzle
(recipe on page 130)

Super Swap
The miso in this
dish is made from
chickpeas instead of
soybeans (find it
in natural-food
stores). You can sub
in classic white
miso paste.

APRIL 2016

HEALTH.COM

127

GRE AT FOOD | Clean Eating

Paleo Pasta
Slash carbs
and boost fiber
by shaving carrots
into colorful
noodles.

Coastal Carrot Fettuccine

Prep: 15 minutes
Cook: 15 minutes
Serves: 4

2 Tbsp. extra-virgin olive oil

1 clove garlic, minced
cup grape tomatoes,
quartered if large
2 Tbsp. finely chopped fresh
basil
3 large rainbow or orange
carrots
1 cup tomato sauce
tsp. sweet paprika
tsp. sea salt
tsp. freshly ground black
pepper
2 Tbsp. pumpkin seeds,
toasted, for garnish

1 Heat oil over medium-low

heat in a large skillet. Add

128

HEALTH.COM

APRIL 2016

garlic and saut until soft and

fragrant, about 30 seconds.
Add tomatoes and 2 Tbsp.
basil; saut until tomatoes
burst and release their juices,
about 5 minutes. Shave carrots
into ribbons, using either a
spiral slicer (aka spiralizer) or a
vegetable peeler.
2 Add carrots, tomato sauce,
paprika, salt and pepper to
skillet and cook until carrots
are tender, about 10 minutes.
Sprinkle with remaining
Tbsp. basil and garnish with
pumpkin seeds before serving.
PER SERVING: 114 Calories, 8g Fat
(1g Sat.), 0mg Chol., 3g Fiber, 2g
Pro., 11g Carb., 505mg Sod., 1mg
Iron, 35mg Calcium

Fabulous Lemon Basil Millet Burgers

Prep: 30 minutes
Cook: 46 minutes
Serves: 6

Cumin Cashew Cream Sauce:

1 cup raw cashews
cup fresh lemon juice
tsp. ground cumin
tsp. sea salt
Burgers:
1 cup millet
tsp. sea salt, plus a pinch
for cooking millet
1 Tbsp. ground flaxseeds
1 large carrot, grated
4 scallions, thinly sliced
1 handful fresh basil leaves,
finely chopped
2 tsp. freshly grated lemon
zest
2 Tbsp. fresh lemon juice

tsp. freshly ground black

pepper
3 Tbsp. coconut oil
6 large romaine or Bibb
lettuce leaves
Mango salsa, for serving

1 Make sauce: Combine

raw cashews, cup water,
lemon juice, cumin and
salt in a blender and blend
until smooth. Transfer
to a container, cover and
refrigerate until ready to serve.
2 Make burgers: Toast millet
in 2 batches in a large, dry
skillet over medium heat,
stirring regularly, for 3 to
5 minutes. (Millet should smell
nutty when done.) Transfer

toasted millet to a bowl

before adding second batch.
Combine millet and 2 cups
water in a pot and bring to
a boil. Reduce heat to a
simmer, cover and cook until
millet is tender and even
in color, 15 to 20 minutes.
Toward end of cooking time,
add a pinch of salt. Let cool.
Combine axseeds and
3 Tbsp. water in a small bowl;
let stand until mixture forms
a gel, about 10 minutes.
Mix well. Combine carrot,
scallions, basil, lemon zest,
lemon juice, salt and pepper
in a large bowl. Once millet
is cool, add it to bowl along
with axseed mixture and mix

well. Using your hands, shape

mixture into 6 burgers.
3 Heat oil in a large skillet
over medium heat. Cook
burgers until golden brown,
7 to 8 minutes per side.
Serve warm over lettuce
leaves with a dollop of
mango salsa and a drizzle of
Cumin Cashew Cream Sauce
on top. Uncooked burgers
will keep for up to 4 days
in refrigerator or 1 month
in freezer, stored between
pieces of parchment in a
sealed container.
PER SERVING: 261 Calories, 12g
Fat (7g Sat.), 0mg Chol., 5g Fiber,
6g Pro., 36g Carb., 263mg Sod.,
2mg Iron, 40mg Calcium

Go Nuts
The luscious sauce gets
its creaminess from
cashews not dairy.
Drizzle leftover sauce
over steamed vegetables
or use it to liven up
a roasted sweet
potato.

APRIL 2016

HEALTH.COM

129

GRE AT FOOD | Clean Eating

Golden Bell Pepper Soup

Prep: 25 minutes
Cook: 30 minutes
Serves: 6

2
1

1
4
3

cup extra-virgin olive oil

small onion, diced
medium carrots, diced
rib celery, diced
Sea salt and freshly ground
black pepper
yellow, red and/or orange
bell peppers, seeded and
chopped
large sweet potato, peeled
and chopped
cups low-sodium vegetable
broth
tsp. finely chopped fresh
marjoram

Croutons, sliced avocado,

chopped cilantro and/
or sriracha, for garnish,
optional

1 Heat oil in a large pot over

medium heat. Add onion,
carrots, celery and a pinch
each of salt and black pepper.
Cook until vegetables are
tender, about 4 minutes. Add
bell peppers and cook until
soft, about 6 minutes. Add
sweet potato and broth.
Season with salt and black
pepper, cover and bring to a
boil. Reduce heat to a
simmer and add marjoram.

Simmer until potato is tender,

about 20 minutes.
2 Let soup cool slightly,
then transfer to a blender
in batches and puree until
smooth. If needed, thin soup
with water. Adjust seasoning
with additional salt and black
pepper, if necessary. Return
soup to pot to keep warm until
serving. Garnish with croutons,
avocado, cilantro and/or
sriracha, if desired.
PER SERVING: 188 Calories, 10g
Fat (1g Sat.), 0mg Chol., 5g Fiber, 3g
Pro., 22g Carb., 519mg Sod., 1mg
Iron, 37mg Calcium

Chill Out
This soup freezes
well so store
leftovers in singleserve containers
for quick weeknight
meals.

(pictured on page 127)

Sunrise Nori Wraps with Spicy Tahini Drizzle

Prep: 45 minutes
Serves: 4

Spicy Tahini Drizzle:

2 Tbsp. fresh lemon juice
1 Tbsp. chickpea
miso paste
1 Tbsp. raw tahini
2 Medjool dates, pitted
1 clove garlic, minced
tsp. crushed
red pepper flakes
Wraps:
4 nori seaweed sheets

130

HEALTH.COM

APRIL 2016

small head red cabbage,

very thinly sliced
1 large carrot, julienned
1 small yellow summer
squash, julienned
1 small cucumber, julienned
1 large ripe avocado, pitted,
peeled and sliced

1 Make tahini drizzle: Combine

lemon juice, miso paste, tahini,
dates, garlic and red pepper
akes in a blender. Blend,
adding water 1 tsp. at a time,

until mixture reaches desired

consistency.
2 Make wraps: Place nori sheets
on a at surface. Divide cabbage,
carrot, squash, cucumber and
avocado among sheets. Top
each pile with 1 heaping Tbsp.
Spicy Tahini Drizzle, then roll
each sheet into a tube shape.
PER SERVING: 158 Calories, 10g
Fat (2g Sat.), 0mg Chol., 6g Fiber, 4g
Pro., 17g Carb., 228mg Sod., 1mg Iron,
49mg Calcium

Recipes adapted from Eating

Clean. Copyright 2016 by
Amie Valpone. Reproduced by
permission of Houghton Mifflin
Harcourt. All rights reserved.
Author and recipe photos
copyright Lauren Volo.

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Money Since 1936
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Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. 2015 GEICO

HAPPY ENDING | Mix It Up!

Wake Up Your Eggs

Think beyond basic scrambled:
Try these delicious variations for simply better breakfasts.
B y B E T H LI P TO N

For each recipe below, beat 2 large eggs with a whisk just until well combined. For best results, cook them low and slow. Warm a nonstick
skillet over low heat. Melt 1 Tbsp. butter or heat 1 Tbsp. olive oil in the pan. In some recipes, youll cook the add-ins rst; others call for adding
the eggs rst. Either way, once everything is in the pan, cook, stirring occasionally, until the eggs reach desired doneness. It can take
several minutes, but the resulting silky texture makes it worth the wait. Season with salt and pepper to taste.

BAGEL EGGS

THE GREEK

While eggs cook, add to 1 oz.

chopped smoked salmon and 1 Tbsp.
each cream cheese and chives.

Saut cup chopped spinach

for 1 minute, then add eggs, oz.
crumbled feta and 1 Tbsp.
fresh oregano.

PIZZA EGGS

MIGAS

While eggs cook, add 1 Tbsp. chopped

sun-dried tomatoes and 2 Tbsp.
shredded mozzarella. Top with 1 Tbsp.
sliced fresh basil.

Saut 1 chopped scallion and 1 torn

corn tortilla, then add eggs and
1 Tbsp. drained salsa. Cook, then
sprinkle with cilantro.

EGG FOO YOUNG

Saut cup sliced mushrooms, 1 chopped scallion, cup bean sprouts
and tsp. each minced ginger and garlic for 5 minutes; add eggs. Cook, then
drizzle with 1 tsp. toasted sesame oil.

132

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APRIL 2016

EGG, DOMIN_DOMIN/GETTY IMAGES; SALMON, 4KODIAK/GETTY IMAGES; CHIVES, ROSEMARY CALVERT/GETTY IMAGES; CREAM CHEESE, RIMGLOW/GETTY IMAGES; TOMATOES, KALIMF/GETTY IMAGES; BASIL, CARLA
GUASTELLA/GETTY IMAGES; MOZZARELLA, URFINGUSS/GETTY IMAGES; SESAME OIL, SASIMOTO/GETTY IMAGES; BEAN SPROUTS, YODASWAJ/GETTY IMAGES; GARLIC, ALASDAIR THOMSON/GETTY IMAGES; MUSHROOM,
ROBERT GEORGE YOUNG/GETTY IMAGES; SCALLIONS, DNY59/GETTY IMAGES; GINGER, AJT/GETTY IMAGES; CILANTRO, LONGHA2006/GETTY IMAGES; TORTILLAS, JUANMONINO/GETTY IMAGES; SALSA, ELENA_DANILEIKO/
GETTY IMAGES; SPINACH, KEVIN SUMMERS/GETTY IMAGES; FETA, RGBDIGITAL/GETTY IMAGES; OREGANO, VIKIF/GETTY IMAGES

The right way to scramble

EVERY DAY. EVERYWHERE.

HEALTH.COM

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AVEENO Daily Moisturizing Lotion and Body Wash give

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