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34 Blunt Force
ACTRESS EMILY BLUNT
SPILLS HOW SHE
TRANSFORMED HER BODY

39 Get Lean,
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SNAZZ UP YOUR STEMS
FOR THEIR SPRING DEBUT

48 Look
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DRESS TO FLATTER YOUR
BODY TYPE

78 Shrink
Your Belly!
BRAND SPANKIN’ NEW WAYS
TO FLATTEN YOUR ABS

101 The Other

Kind of Boyfriend
DISCOVER HOW GUY
FRIENDS BOOST YOUR
HAPPINESS

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Sex Moves—
for You & Him!
MAKE YOUR SACK SESSIONS
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114 Easy Money

FINANCE GURU JEAN
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 Letter from the Editor

i
More Joy,
Less Guilt
IN HER
WORDS
ADVICE
AND
OPINIONS
I’m starting this letter on the plane back from a glorious vacation spent with FROM WOMEN
friends in Paris. As I sit here, I’m reminiscing about how whenever I’m in France INSIDE
THIS ISSUE
I revel in the liberated attitude that abounds there. Liberated from carb phobia
(daily trips to the boulangerie to pick up a pain au chocolat for breakfast and a “It was exhausting, an
baguette to be eaten later in the day—with cheese!—are de rigueur). Liberated endurance test. But
you start to feed off of
from limiting wine consumption to weekends (as cliché as it is, wine starts to feel it, you sort of feel like
like a worthy stand-in for water). Liberated from rushing around and filling every a junkie.”
spare moment with busyness (very few coffee shops offer takeout, so you have to —Actress Emily Blunt
(on getting into shape to
drink your café au lait in a ceramic cup and—imagine this—sitting down). I enjoy play a ballerina in
every pleasure-filled second I’m there. So why, with each mile we zoom closer to The Adjustment Bureau),
“Blunt Force,” page 34
New York, do I feel more and more…guilty?
Guilt is a sneaky emotional cancer, one I’ve been afflicted with for most of “People have always
been so focused
my adult life. It goes into remission when I touch down in a place like Paris and on calcium, calcium,
resurfaces when the wheels go up for the ride home. And while it wouldn’t be great calcium. But D
to continue on an unending path of gluttony, aren’t we meant to go a little off the is essential for bone
health; it promotes
rails on vacation? (OK, demolishing the towering plate of pommes frites was more calcium absorption
than a little off course, but you know what I mean.) and defends

JACKSON/SAR AH L AIRD, TORY BURCH CARDIGAN, SPLITS59 TANK , MARCIA MOR AN RING; FOOD AND DRINK PHOTOS/MASTERFILE
FROM TOP: CHRISTOPHE JOUANY, ST YLING: K ATE MOODIE, HAIR: DANIELLE IRENE/ARTISTS BY TIMOTHY PRIANO, MAKEUP: BRET T
Since feeling bad is no way to end an awesome trip, somewhere over the Atlantic against osteoporosis.”
—Registered dietitian Carol
I resolved to extinguish my shame. After all, guilt isn’t innate—it’s a by-product of Haggans, “The Ultimate
social conditioning. Maybe we all just need to rewire our brains. D-fense,” page 72
STEP 1: STRIP IT OF POWER. As emotions go, guilt is pretty futile. It’s an icky “Crying is our natural,
discouraging force that rarely does any good. So rather than reviling indulgences, built-in healing
Buttery system. It can release
relish in them…without stressing about every morsel that passes your lips. stress and tension.”
croissants are
a sacred, not STEP 2: OUTSMART IT . Before setting out on vacation, I’d —Psychiatrist Judith
sinful, treat. arranged to meet a trainer the morning after my return, knowing Orloff, M.D., “Go With
the Flow,” page 68
that a great workout would be the fastest, surest way to reset my
routine. So even though I let guilt creep in, its hours were numbered. “Women are
natural rivals, often
STEP 3: UNLOCK ITS HOLD . Guilt is largely self-inflicted, and competing for the
more often than not it’s for an imagined offense. In my case, the same things in life.
offense is eating a surplus of so-called naughty foods. A victimless Men are seen by their
female friends as
crime, wouldn’t you say? Option the ability to absolve yourself. being on a different
(For a more in-depth look into how we each form our own unique playing field.”
relationship with food, turn to page 126.) —Psychologist Lynn
Margolies, Ph.D.,
Thanks to this contemplative exercise, I think I’ve finally “The Other Kind of
figured out why French women are so famously thin: They know Boyfriend,” page 101

that guilt weighs you down way more than a baguette ever could.

Which topics do you

want us to tackle?
Michele Promaulayko
Editor-in-Chief
Join the Women’s Health reader panel
at WomensHealthMag.com/Panel.

8 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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Tips Our Experts wh Advisory boArd

Give—and Follow ANTHROPOLOGY INTERNAL MEDICINE
Two-
Second
HELEN FISHER, PH.D. BRUNILDA NAZARIO, M.D.

clock wise from bot tom left: masterfile; mitch mandel and thomas macdonald/rodale images; no credit; mitch mandel and thomas macdonald/rodale images; get t y images; mitch mandel and thomas macdonald/rodale images
sleep expert Research professor and Senior medical editor,

Life
Shelby Freedman harriS, PSy.d. member of the Center for WebMD; board certified
Shelby is the director of the Behavioral Sleep Human Evolutionary Studies, in endocrinology
Medicine Program at the Sleep-Wake Disorders
Center at Montefiore Medical Center and an
Rutgers University; author,
Why Him? Why Her? Finding
and metabolism
Changers
assistant professor of neurology and psychiatry at Real Love by Understanding kERI PEtERSON, M.D.
the Albert Einstein College of Medicine in New York Your Personality Type; Internal medicine, Lenox
City. In “Sleep Tight Every Night,” on page 136, she author, Why We Love Hill Hospital; medical
explains why many women can’t get a good night’s advisor, HealthiNation.com
CARDIOLOGY
sleep. Here, two of her own stay-healthy strategies.
SHARONNE N. HAYES, M.D. MENTAL HEALTH
Associate professor of
cardiology and director of DIANA L. DELL, M.D.
Assistant professor
the Women’s Heart Clinic,
Mayo Clinic, Rochester, of psychiatry > Slick Trick
Minnesota; board and ob-gyn, Duke
University Medical Center
“If you’re out
member, WomenHeart: of eye makeup
The National Coalition remover, use
for Women with Heart NUTRITION
Disease, Washington, D.C. MARtHA BELURY, olive oil on a
PH.D., R.D. cotton pad.
DERMATOLOGY Professor of nutrition, In addition
FRANCESCA J. FUSCO, M.D. Ohio State University to removing
Assistant clinical professor makeup, the oil
of dermatology, Mount Sinai LISA DRAYER, M.A., R.D. will moisturize
School of Medicine Licensed nutritionist; the skin around
health reporter; author, your eyes.”
DIABETES/
METABOLISM The Beauty Diet Francesca J. Fusco, M.D.
IRL B. HIRSCH, M.D. ONCOLOGY
Professor of medicine, BARBARA
division of metabolism, gOFF, M.D.
endocrinology, and nutrition,
Professor of ob-gyn and
HOw I STay University of Washington
School of Medicine director of gynecologic
lEan: oncology, University of

leafy
FITNESS Washington Medical Center
MARJORIE ALBOHM,
M.S., A.t.C. CAROLYN M. kAELIN,
> Twice
President, National Athletic M.D., M.P.H. as Nice
Trainers’ Association; author, Founding director,
Health Care and the Female Comprehensive Breast “Salads are a
Athlete; coauthor, Your Health Center, Brigham great, healthy
Injury: A Common Sense reservoir for

greens
and Women’s Hospital,
Guide to Sports Injuries Boston; assistant leftovers. When
professor of surgery, you have extra
CEDRIC X. BRYANt, Harvard Medical School protein or
PH.D., FACSM veggies from
Chief science officer, RELATIONSHIPS dinner, chop
American Council MICHELLE R. them up into a
on Exercise CALLAHAN, PH.D. salad for lunch
Developmental the next day.”
CAROL ESPEL, M.S. psychologist; author,
Exercise physiologist Martha Belury,
Ms. Typed: Stop Sabotaging Ph.D., R.D.
and national director of Your Relationships and
group fitness, Equinox Find Dating Success
“I pack my plate with as many leafy green Fitness Clubs
SEXUALITY
veggies as possible. I love adding sautéed GASTROENTEROLOGY
MARIE BORUM,
LAURA BERMAN, PH.D.

spinach, kale, or Swiss chard to dinner M.D., ED.D., M.P.H.

Professor of medicine,
dishes, knowing that they help prevent division of gastroenterology
and liver diseases, depart-
disease and keep my diet in check.” ment of medicine, George
Washington University
GYNECOLOGY
REBEkAH E. gEE,
M.D., M.P.H.
Board-certified ob-gyn;
How I unwind:
assistant professor of
ob-gyn and public health,
Clinical assistant professor
of ob-gyn and psychiatry,
Feinberg School of Medicine,
Northwestern University;
director, the Berman Center,
a sexual-function center
for women and couples > Drink to
WEIGHT LOSS Shrink
kERI gLASSMAN, “Alternate
M.S., R.D. alcoholic
President, Keri Glassman, beverages with
A Nutritious Life; seltzer or water.

stretching
Louisiana State University author, The O2 Diet You’ll consume
fewer calories
from both
“I make stretching for a few alcohol and
minutes before bed a priority. Ask Our Experts food, since we
> Have questions for our advisors? They’re ready to tend to eat more
It’s an easy way to relieve when we’re a
answer all of your healthy-living queries. Go to
stress, improve circulation, and Womens­HealthMag.com​/Experts­. little tipsy.”
help increase flexibility.” Lisa Drayer, M.A., R.D.

12 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

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 TELL Women’s Health

LOVE FOR LAUREN

It was great to see a
happy, successful young
woman on your cover
(“LC’s Rules of Style,”
November). Lauren Conrad
may have come into the
limelight because of reality
shows like The Hills, but
she is a respectable role
model. She’s unlike other
celebrities who choose to
be hot messes.
Stephanie Skipper, Tampa, FL

BURN NOTICE
I tried the tabata interval-
training method from
November’s “Crank Up Your
Metabolism,” and it really
kicked my butt. Plus, I get
to work out in half the time.
I totally recommend that
others try it!
Lauren Meacher Coon, November 2010
via Facebook

HUSH-HUSH
As was made obvious by
WE HEAR YOU!
November’s “What He’s
Hiding from You,” every- THE SAFETY BUZZ. Now that everyone has gone wireless, health concerns
body has secrets. You’re about radiation are going viral. In November’s “Is Your Health on the Line?” WH
lying to yourself and analyzed the risks of everyday devices—from cell phones to laptops—prompting
everybody else if you deny
that. Still, some things readers to weigh in on mobile safety:
are best not shared. I love
my husband, but I’m sure “I’m on the road daily, and I see people driving and texting, driving and using a
there are certain things I computer, and in some cases, a combination of these things. That worries me more
don’t want to know.
Jayni Healy, Little Rock, AR
than potential radiation from my cell phone.” —Dani Leone, Sarasota, FL
IGNORANT BLISS? “Cell phones are the new cigarettes. At least plug in the headphones!”
I found “What He’s Hiding
from You” (November)
—Riley Fisher, Calgary, Alberta, Canada
to be disappointing. What
was the point of informing “I don’t think it’s necessary to be on the phone all the time. Do you really need to talk
women that their men to anyone that badly? Save it for emergencies and quick conversations, and that’s it!”
are fantasizing about other —Sarah Lueck Heerbrandt, via Facebook
women? Even if it’s true,
what benefit can come from
knowing this? “This makes me even more committed to all the lifestyle factors that reduce cancer risk.”
Krysta Dumont, via e-mail —Amber Evangeline Rogers, via Facebook
SMART MOUTH
November’s “If You’ve “Luckily I just text…so I’m going to die a premature death from BlackBerry thumb?”
Ever Had Oral Sex…You —Karren Hutton, via Facebook
Need to Read This,” about
the dangers of oral sex, “Here’s an example of the health risks of mobile devices: If you text and drive, you could
was great. So many people
think oral sex is safe, until crash and hurt someone else. Now that’s a health risk!” —Elena Sifuentes, via Facebook
they consider that they’re
coming into contact
with someone else’s body Where to Reach Us
fluids. Wake up! Write to us at editors@womenshealthmag.com or Women’s Health Letters, 733 Third Ave., New York, NY 10017. Please be
LaTricia Angela, sure to include your full name, address, and telephone number. All letters submitted become the property of Women’s
Health magazine. By submitting a letter, you consent to allowing Women’s Health to edit your letter and to use your letter
LISA SHIN

Miami Beach, FL
along with your full name in any manner and in any medium worldwide in perpetuity for any purpose.

14 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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 Ask Women’s Health
• We have the ansWers!

Q If I’m not sore,

does that mean
I didn’t benefit
from my workout?
—Susan C., Long Beach, CA

“You don’t need aching muscles to prove you had an

effective workout,” says Joe Dowdell, founder and co‑owner
of Peak Performance gym in New York City. Soreness
comes from microscopic tears in muscle tissue caused by
a new or tough workout, so if you’re in pain after every
trip to the gym you could be risking injury or overtraining,
which can cause increased muscle pain, he adds. To see
results, mix up your routine. “After three easy cardio
sessions, bump up your speed by 10 percent and add two
and a half to five minutes to your workout,” says Dowdell.
Or if you breeze through your strength training, increase
the weight by 2 to 5 percent or add a rep next time.

How can I satisfy my late-day sugar cravings without

turning to junk food? —Faith H., Huntingtown, MD
Our bodies often demand sweet stuff in the afternoon because
we’re in need of an energy boost (and because sugar raises blood
sugar, we may instinctively reach for candy). Eating a breakfast
and lunch that combine lean protein with complex carbs will help
keep you satiated and energized all day, says Mary Ellen Bingham,
R.D., of Chapel Hill, North Carolina. For breakfast, eat a cup of
oatmeal with cinnamon, a handful of walnuts, and half a banana; Have a Question?
andrea var ani/folio-id

for lunch, have two or three slices of turkey, lettuce, tomato, and > Visit WomensHealthMag.com/
AskWH to post your query online
avocado on two slices of whole-grain bread. If you’re still craving or e-mail us directly at WHonline
cookies come 4 p.m., grab a piece of fruit. Its natural sugar will @womenshealthmag.com.
satisfy your sweet tooth. (For the best picks, turn to page 84.) >>

18 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

 FOR
PERFECT
PASTEL
EYES
JUST SWEEP
THE BRUSH X
4

EXPERTWEAR
®

EYESHADOW
EASY TO USE. LOTS TO CHOOSE. 51 SHADES.
The freshest custom color combinations
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1 BASE
3 CREASE
2 LID
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ASK WH ASK the GUY NEXT DOOR
• MATT BEAN

Q
I’ve heard that taking
cold showers is good for
your skin. True?
—Chi Chi N., New York, NY
False! The age-old idea that
cold water shrinks pores
(making skin look smoother)
is unfounded, says derma-
tologist Kathy Fields, M.D.,
founder of the Rodan +
Fields skin-care line. But
cold water does have its
perks: It constricts the hair
cuticles so that they reflect
light, which adds shine.
Cool liquid also shocks your
system, so a chilly shower
can set off feel-good
endorphins that boost your
mood and energy level.
So many couples I know
are getting divorced. Is
splitting up contagious?
—Cristina O., San Diego, CA
It can be. A recent study
found that if your friends are
on the verge of divorce, your
odds of breaking up increase
by 75 percent. “A friend’s
split can affect your marriage,
especially if the divorcing
friend’s complaints sound
similar to your own,”
says Bill Doherty, Ph.D., a
therapist at the University
of Minnesota. When friends
call it quits, it can devalue
your idea of marriage. Guard
yourself against the ripple
effect by focusing on the
My husband jumps right into sex—
no kissing, no foreplay. How can I get
him interested in some pregame?
—Amy D., Phoenix, AZ
Guys can forget how great
foreplay can be. And it’s not
just fun while it lasts, it also
turbocharges the finale. Next
time, lay down the law. “I’m in
charge tonight,” you can say. It’ll
turn him on, trust me. Bust
out your sexual GPS and tell him
where to kiss and touch you.
And tell him where, and when,
to stop. He’ll like following your
directions—and realize what
he’s been missing.
My boyfriend and I have
been dating for a year
and a half, and we’ve hit a
passion plateau. How can An appetizer
I rekindle the spark? makes you hungry
—Dandy F., Vancouver, WA for the main meal.
Sparks die when you smother
the fire, so stop texting each Some duos find their long-term back up. Give him a night to
other 15 times a day. Cap your flow naturally, others work at it plan and then just go with it—
overnight stays at two per week, together, and still others burn without complaining. If you have
and go on vacations with your bright and then burn out. a couch potato on your hands,
girlfriends. You need to learn take the first step: Pick a movie,
to miss each other. If you have I’m tired of being our then ask him to find a BYOB spot
your own interests, your own social planner. I can’t even nearby. Giving him a specific
friends, and your own bars get my man to make a task will let him see this less as
you hit without each other, the dinner reservation. Help! an insurmountable chore and
time that you do spend together —Casey A., La Grange, IL more as a mission.
will suddenly seem fresh. If Most guys don’t like to leave

CLOCK WISE FROM BOT TOM LEFT: THOMAS C . CARD/ TRUNK ARCHIVE; JOE HEROUN; CHRIS CR AYMER / TRUNK ARCHIVE
good times you have together you’re already doing this and their comfort zone, but you
and addressing issues in a still can’t summon up any can coax him out of his man Got a Question for the
nonconfrontational way. magnetism, then take the hint. cave. If you’ve shot down his Guy Next Door?
suggestions so many times that > He’ll solve your relationship
problems at WomensHealthMag
he’s become gun-shy, then you .com/GuyNextDoor.
need to build his confidence
THE smackdown

natural VS. organic

YOUR 2¢
Here’s what you had to say about these hot topics:
WHEN YOUR RELATIONSHIP HITS A PLATEAU, WHAT DO YOU DO?
PLAN A BOOK A BUY SEXY FIND A
DATE VACATION LINGERIE NEW MAN
NIGHT 27% 12% 8%
53%

The winner: ORGANIC WHO ORGANIZES THE SOCIAL PLANS DOES YOUR MAN
The FDA regulates the term organic and ensures that products IN YOUR RELATIONSHIP? SPEND ENOUGH TIME
with this seal are produced in a chemical- and pesticide-free ON FOREPLAY?
environment, says Kathleen Melanson, Ph.D., R.D., an associate
YES
professor of nutrition at the University of Rhode Island. While
many people assume that foods labeled “natural” are minimally 51%
processed and free of preservatives, the government hasn’t
standardized the criteria for the designation, so anyone can slap
an all-natural label on their product. Produce without a thick NO
protective skin (e.g., lettuce and peaches) tends to have more 49%
detectable pesticides, as does meat or milk from animals that He does Neither I do It’s 50-50
eat pesticide-laden foods. So it’s best to buy the organic variety. 6% 21% 36% 37%

20 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

 FOR
CHIC
NATURAL
EYES
JUST SWEEP
THE BRUSH X
4

EXPERTWEAR
®

EYESHADOW
EASY TO USE. LOTS TO CHOOSE. 51 SHADES.
The freshest custom color combinations
and step-by-step guide make getting
the eye look you want
easier than ever.
1 BASE
3 CREASE
2 LID
4 LINER

maybelline.com

M A Y B E S H E’S B O R N W I T H I T. M A Y B E I T’S M A Y B E L L I N E.®

® ®
Christy is wearing ExpertWear Chic Naturals Eyeshadow Quad in Designer Chocolates and Great Lash Mascara in Very Black. © 2011 Maybelline LLC.
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 Breakthroughs You Can Use
Fitness

80
THIS JUST IN

You Glow,
Girl
Ever wonder why
your guy looks
like a wet T-shirt
contestant during
a workout, while
you’re barely
dewy? Women Run first,
have to work stretch
harder than men second.
do to break a
sweat, says PERCENTAGE OF PEOPLE WHO REPORTED WATCHING
a new study in TV OVER THE PREVIOUS 24 HOURS, WHILE ONLY
Experimental 5 PERCENT REPORTED DOING VIGOROUS ACTIVITY
Source: American Journal of Preventive Medicine
Physiology.
When men and
women rode
stationary bikes STITCH FIX
at an increasingly
If you’re prone to side stitches during workouts,
harder effort poor posture may be to blame. Research in
for an hour, the the Journal of Science and Medicine in Sport
guys perspired found that people who round their upper backs
more—and are more prone to these crippling cramps and
started sweating feel more intense discomfort. A hunched posture
sooner—than may compress the nerves that run along your
spine and into your belly, making them more
the women sensitive to pain, says lead researcher Darren
did, because Morton, Ph.D., of Avondale College
testosterone in Australia. Exercising may irritate
enhances those already tuned-up nerves.
perspiration, says
Do a hunch check: Stand
study coauthor sideways in front of a mirror and
Yoshimitsu Inoue, compare your posture with this
Ph.D. Seek out

STRETCHING
diagram. If you line up with the
the sweat: As red, your posture needs work.
you become more Need to realign? Gently correct

THE RULES
fit, your body the bend with this stretch: Lie
gets better at on the floor and place a towel
folded to four inches thick under
sweating, which your shoulders (perpendicular
is critical for to your spine); clasp your hands Cramming in your cardio? Stretch after—not
keeping you cool behind your head. Lie on the
before—to go farther and faster, reports a new
during exercise. towel for 30 seconds; sit up for
30 seconds. Repeat three times. study. Subjects who didn’t loosen up prior to
a 30-minute treadmill run logged an extra 220
MICHAEL MOORE/CORBIS; MCKIBILLO (ILLUSTR ATION)

ONE-WORD ANSWER
yards compared with those who stretched for
more than 15 minutes beforehand. Here’s why

Acupuncture
The ancient needle therapy may help increase your strength. Subjects
who received acupuncture before doing a leg strength test
performed better than when they received faux “laser” acupuncture.
The needles stimulate the nerves that control muscles, possibly
causing them to recruit more muscle fiber, explains lead study author
Markus Hübscher, Ph.D., of Goethe-University Frankfurt in Germany.
Source: European Journal of Applied Physiology
flexing can hurt: Normally, muscle fibers are
like tight rubber bands, springing your legs off
the ground faster so your feet move quicker.
Stretching lengthens these fibers, making
them less elastic and slower to react, explains
study coauthor Lynn Panton, Ph.D., of Florida
State University. Instead, warm up with a five-
to 10-minute jog or brisk walk, says Panton.

March 2011 / W O M E N ’ S H E A LT H 23
Nutrition SCOOP!
THIS JUST IN

Food Games
It pays to play with
your food. Nutrition-
related smartphone
games can help you
make wise food
choices, says research
from Georgia Tech
College of Computing.
Contestants played If you’ve had
enough of…
a game in which they Whole-wheat
made split-second pancakes
Silence is decisions about which Try…
slimming. foods were healthier BUCKWHEAT
than others. After PANCAKES
three weeks of regular Mixes that
EAT IN PEACE play, they reported are made with
Snagging a quiet table for two won’t eating more salads buckwheat
just increase the ambience of your flour have a
and fruit and making nuttier flavor.
next meal, it may also make what healthier food swaps,
you eat taste better, reports a recent like scooping up sherbet If you’ve had
study in the journal Food Quality instead of ice cream. enough of…
and Preference. When eating in a Oatmeal
“The games helped Try… BARLEY
noisy environment, people rated

GO WITH
players see how the It contains
their food as less flavorful than when
foods they ate stacked almost 20
they dined in silence. The reason:
up nutritionally percent more

THE GRAINS
“Loud background noise draws your
attention away from subtle taste
against other choices,” fiber per cup.
sensations,” says study coauthor Ellen says study author If you’ve had
Poliakoff, Ph.D., of the University Andrea Grimes Parker,
of Manchester in England. This might a Ph.D. candidate. Your diet may have a gaping enough of…
Brown rice
make you pile on unhealthy extras Test your skills by hole where whole grains should be. Try… QUINOA
It has a similar
like salt or sugar to amp up the flavor.
Your move? Dine in peace and savor
playing Eat This Not
That: The Game at While the USDA recommends texture and is
what’s on your plate—you may eat less WomensHealthMag eating at least three servings a day, ready in only 15
minutes.
and be much more satisfied. .com/EatThisGame. most Americans get just one, says If you’ve had
the Journal of the American Dietetic enough of…
Association. Not only do whole Popcorn

Kiwi
Try… SORGHUM
grains reduce your risk of disease,
ONE-WORD ANSWER
Cook it in a pot
but they also build a better diet. coated with
canola oil over
The study found that people with high heat,

A fruit high in vitamin C, which helps you absorb iron

the highest intake ate healthier shaking until
all grains
from food. Women who chased an iron-fortified cereal with overall. But a girl can stand only are popped.
two kiwis raised their iron levels more than those who
paired the cereal with a banana. Good news, since about
so much brown rice, so mix it up Then drizzle
with olive
12 percent of American women are iron deficient. with these unsung swaps: oil and a dash

fourteen
Source: British Journal of Nutrition
of salt for a
crunchy snack.
FROM RIGHT: OCEAN/CORBIS; PL AMEN PETKOV

PERCENTAGE OF FOOD
WE BUY THAT ENDS
UP IN THE TRASH. TO SAVE
MONEY AND REDUCE
YOUR ENVIRONMENTAL
IMPACT, LEARN TO PLAN
MEALS AND RECYCLE
LEFTOVERS. GET TIPS AT
WOMENSHEALTHMAG
.COM/RECIPES.
Source: The University
of Arizona

24 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

Weight Loss SCOOP!

THIS JUST IN FOREIGN

Laser
Away Fat
EXCHANGE
The FDA recently People in other countries hoof it a heck
approved Zerona, a of a lot more than we do in the States.
machine that uses According to a new study in Medicine
low-level laser beams & Science in Sports & Exercise, this
to puncture tiny pedestrian difference may be one reason
holes in fat cells. “Fluid for Americans’ XL behinds. “While diet
drains out and gets and culture play a role in a nation’s obesity
swept away by your rate, average adults in other countries
lymphatic system,” use public transportation more and rely
says Jeffrey Kenkel, less on their cars than Americans do,”
M.D., president- says study author David Bassett, Ph.D.,
elect of the American of the University of Tennessee. Let these
Society for Aesthetic numbers inspire you to grab a pedometer
Plastic Surgery. It and aim for 10,000 steps a day:
won’t give you Average Obesity
Brooklyn Decker’s Country These
daily steps rate boots
body, but it may help
trim trouble spots— United weren’t
and the fat cells will States 5,117 34% made for
stay smaller as long as walking.
you don’t gain weight. Australia 9,695 16%
The process takes two Switzerland 9,650 8%
weeks (six 40-minute
sessions, every other Japan 7,168 3%
day) and costs about
$1,500 to $2,500.

FOOLED
BY FOOD
Could salad
be destroying
your diet? In a study
published in the Journal
of Consumer Psychology,
people were shown a bowl of
chili alone and another bowl
next to a plate of greens—
and they underestimated the
164
AVERAGE NUMBER OF CALORIES AVOIDED PER DAY BY PEOPLE WHO
LOOK AT THE CALORIE INFO ON THE NUTRITION LABELS OF PACKAGED
FOODS, COMPARED WITH THOSE WHO IGNORE THE LABELS
Source: Journal of the American Dietetic Association
FROM TOP: PATRIC SHAW/ TRUNK ARCHIVE; MAREN CARUSO/GET T Y IMAGES

number of calories in the chili ONE-WORD ANSWER

Potatoes
with the salad. The fewer calories Too
you think a food has, the more of healthy
it you tend to eat. To avoid being for its
own Dieters who ate five to seven servings of spuds
duped by what’s on your plate, good? a week shed nearly five pounds over three months.
Baked, roasted, or mashed, a medium-size potato
read labels carefully and follow a with a little olive oil and herbs makes a satisfying
snack or side dish for around 150 calories.
low-cal diet that includes all kinds Source: University of California at Davis

of foods in moderation.
26 W O M E N ’ S H E A LT H / March 2011
 Use as directed. *Among OTC mouthwashes. ©McNeil-PPC, inc. 2010
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Beauty SCOOP!

3 in 10
NUMBER OF PEOPLE WHO USE TANNING BEDS AND EXHIBIT
SIGNS OF CLINICAL ADDICTION, INCLUDING FEELING GUILTY ABOUT
INDOOR SUN SESSIONS. FOR A HEALTHY TINT OF COLOR, TRY
FUSION BEAUTY GLOWFUSION MICRO-NUTRIENT FACE & BODY
NATURAL PROTEIN TAN ($58, SEPHORA.COM).
Source: Archives of Dermatology

WHEAT
THIS JUST IN
WHACKS
DRYNESS Mug Shot
Can you get better skin To size up a
by popping a pill? Women woman’s potential
with very dry skin who as a long-term
swallowed wheat extract partner, 75
oil supplements for three percent of guys
months had significantly say they’d rather
less dryness, roughness, check out a
and redness on their arms picture of her
and legs (and zero side face than of her
effects) than did women body, says a
who took a placebo, says study in Evolution
a study in the International
20/20
and Human vision—and
Journal of Cosmetic Behavior. “Men
Science. Wheat extract are hardwired
a perfect 10
is a botanical source of to consider age,
ceramide, which helps

LOOK SPEC-TACULAR
attractiveness,
protect lipids in the skin,
keeping it hydrated and
and health to
preventing future water
gauge a woman’s
loss. Get your fix from fertility,” says People who wear
lead study author If you wear… Thick or Dark Frames
this formula: Dermalipid eyeglasses are
supplements ($25, shop Jaime Confer, a
.genuinehealth.com). graduate student often perceived
of psychology at as older and less
the University confident than

CLOCK WISE FROM TOP RIGHT: CHRISTOPHE JOUANY; LISA SHIN (4); WALTER CHIN/ TRUNK ARCHIVE
of Texas at Austin. they actually are,
And these cues according to a
appear on your Choose vivid tones. A wash of Balance your look. Apply plum
face. Keep yours survey of 4,000 shimmering color from lashes to or berry gloss to your lips to
looking youthful adults. One creases will make your eyes pop. brighten the lower half of your
reason may be Try: Rimmel London Glam’Eyes face and balance bold frames.
by applying SPF
even when inside. that four-eyed Quad Eye Shadow in Beauty Try: Benefit Ultra Shine Lip Gloss
Spells ($6, at drugstores) in Wild Child ($18, sephora.com)
(Sunlight coming females don’t
through a window wear the right If you wear… Wire or Rimless Frames
speeds aging too.)
makeup. “Glasses
can be a real
statement if you
WHAT IS IT? wear suitable
textures and
pearl / pərl / n. A fresh- or saltwater colors,” says celeb
gem, made of calcium carbonate. As an makeup artist Go flat. Choose a matte eye Play up your cheeks. “Apply
ingredient in beauty products, it can fortify Brett Freedman. shadow in a flesh-colored shade blush to your apples for definition,”
such as sand, taupe, or mocha. says makeup artist Sandy Linter.
and brighten skin, purify pores, strengthen Here’s how to
Try: L’Oréal Paris Studio Secrets Try: Lancôme Blush Subtil
hair follicles, and disguise imperfections. make your specs Eye Shadow Duo in Classic Khakis in Sheer Amourose ($29.50,
Try Chanel Quadra Eyeshadow in Regard look foxy. ($6, at drugstores) lancome-usa.com)

Perle ($23, chanel.com).

28 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

Health SCOOP!
Healthy

23
teeth, PERCENTAGE BY
healthy WHICH A HEALTHY
ticker. LIFESTYLE—EATING
WELL, BANNING
CIGS, AND STAYING
SVELTE—REDUCES
YOUR RISK OF
COLORECTAL
CANCER, WHICH
IS ON THE RISE
IN WOMEN
Source: British
Medical Journal

SICK AS A DOG?
Zoonosis. The eight-letter word may be awesome
for Scrabble points, but its definition—a disease that
can jump from pets to people—isn’t quite as exciting.
Some of these illnesses, such as salmonellosis, sicken
more than 100,000 people each year. Make sure you
keep your cuddly or caged companions up to date on
any necessary vaccinations (ask your veterinarian
for a shot schedule), and wash your hands thoroughly
after handling them or cleaning up their waste, says
Laura Kahn, M.D., an expert in zoonotic diseases at
Princeton University. See your doctor right away if you
think you have any of these illnesses:

IF YOU AND YOU IT COULD BE…

HAVE A… EXPERIENCE…

Cat Flulike Toxoplasmosis, an

symptoms infection caused
by a parasite found
in some feline
feces. (Pregnant?

ORAL FIXATION Bird Flulike

Be vigilant—it can
be fatal to a fetus.)
Psittacosis, an
It’s time to add your dentist to symptoms (that infection caused by

FROM TOP: PATRIC SHAW/ TRUNK ARCHIVE; FLICKER /GET T Y IMAGES

may worsen into bacteria present in
THIS JUST IN your speed dial. No, really. Women pneumonia) avian saliva
Learn to who practice good oral hygiene are Snake, Diarrhea, fever, Salmonellosis, a
Exhale less likely to develop certain heart lizard, or stomach pain disease caused by
bacteria that can
Researchers at problems. If you’re pregnant, trips to turtle
live in reptile feces
Stony Brook the tooth doc are even more important. Dog or cat A reddish, ring- Ringworm, a fungal
University have Studies show that expectant moms shaped skin rash disease hosted by
developed a the skin and fur
Breathalyzer-like with gum disease could be eight times
device that uses more likely to deliver prematurely,
sensors to measure says Marjorie Jeffcoat, D.M.D., of the Don’t play catch
gases in your University of Pennsylvania School of (it) with Spike.
exhalations and Dental Medicine. Bacterial plaque
screen for signs
of high cholesterol causes inflammation, which can trigger
and diabetes. Still cardiac problems and early labor. Get
under way is a test buzzing: Electric toothbrushes sweep
for lung cancer. away plaque more efficiently than
If the $20 OTC manual ones do, says Jeffcoat.
gadget—possibly
available later this
year—picks up on WHAT IS IT?
no·ce·bo re·sponse \ nō-sē'bō ri-spän(t)s' \ n. A negative reaction to a
any issues, you’d
then follow up with
your doc, says lead placebo. In a study of migraine sufferers, patients who unknowingly took sugar pills
scientist Perena instead of actual anti-inflammatory meds complained of upset stomach, a symptom
Gouma, Ph.D.
they expected they would get from the real drug. Source: Pain

30 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

Sex SCOOP!

THIS JUST IN

ENJOY THE Mr. Always

Right
AFTERGLOW Sorry, but the
stereotype is true:
How many times have Men apologize less
you been ready to spoon often than women
do, according to a
after sex only to find study in the journal
your guy calling for pizza Psychological Science.
But it isn’t because
delivery? A new survey in of their fragile egos.
The Journal of Sex Research,
They usually don’t
know they screwed
He won’t
which looked at postcoital be making
up! Researchers
analyzed people’s
activities, may explain a fast
getaway.
self-reported
his après-sex behavior. offenses and their
apologies, and
While women said they then had them rate
prefer to cuddle and chat, the severity of
their faux pas. “Men
says study author Susan and women have
Hughes, Ph.D., men are different thresholds
for what constitutes
eager to fall asleep, go offensive behavior,”
for round two, or jump out
says study author
Karina Schumann,
of bed and chow. Guys a doctoral student
at the University
don’t have the intrinsic of Waterloo in
need to bond, so they Ontario. “Men

Foursome
ONE-WORD ANSWER
perceive offenses
may do other “rewarding as less severe and
behaviors,” like inhaling We mean double dating! A survey found that couples
less deserving
of an apology than
a sandwich. So ask him to who had deep talks with other pairs felt closer to their women do.” So
split it and snuggle instead. own partners. It re-creates the excitement of a new
relationship, says study author Richard Slatcher, Ph.D.
if you’re fishing for
contrition, try
Source: Personal Relationships clueing him in on
what he did wrong.

13
ASOCIAL
NETWORKING
FROM TOP: THAYER ALLYSON GOWDY; TOMMY TON/ TRUNK ARCHIVE

Do you spend more time staring at

your man’s Facebook page than
his actual face? In a poll of 1,000
adults by Esure, an insurance
company, 41 percent of couples
said they were more likely to text,
e-mail, or use a social-networking
site to relay messages to their
partners than speak in person.
Efficient? Sure. But it doesn’t allow
for an emotional connection, says
relationship expert Ian Kerner,
Ph.D., founder of and contributor
to GoodInBed.com. “Couples may
PERCENTAGE OF AMERICAN WORKERS WHO THINK become detached, which can
HAVING AN AFFAIR WITH THE BOSS COULD
LEAD TO A PROMOTION. (AND 7 PERCENT OF WORKERS
CONFESSED THEY HAD ACTUALLY DONE IT.)
lead to relationship strife,” he says.
Instead, use technology to nab
13%
of adults admit
14%
feel technology
27%
say they don’t
Source: Adecco Group,
more face time. It only takes a few to checking has gotten get the chance
a human resources consulting firm seconds to text “R U free 2nite?” Facebook in the way and to have a deep
to see what made them face-to-face
their partners more distant talk until the
32 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com
are up to as a couple weekend
 NATURAL INSTINCTS HAIR COLOR CONTEST WINNER
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Instincts Hair Color Contest and appears in the how-to video
along with Marie Robinson, demonstrating how to color hair at
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C H E C K O U T O U R W E B S I T E A T W O M E N S H E A LT H M A G . C O M / H O T S T U F F
F O R T H E L AT E S T P R O D U C T S , E V E N T S A N D S P E C I A L O F F E R S .
 COVER

blunt
EXCLUSIVE

force
opposite Matt Damon!

TO SNAG A COVETED ROLE IN THE UPCOMING MOVIE

THE ADJUSTMENT BUREAU, ACTRESS EMILY BLUNT HAD TO
MORPH INTO A BELIEVABLE BALLERINA. HERE, SHE SHARES
HOW SHE GOT INTO KILLER SHAPE IN JUST SIX WEEKS.
Hint: Pasta went on the back burner.

BY MARGY ROCHLIN
Photographs by James White

34
“people don’T
know how
funny maTT
is,” says emily.
“he loves
To laugh.”

It’s rather
snooty in here,
isn’t it?”
Emily Blunt asks with a laugh as she works
her way down the dimly lit hallway of a
private club in Los Angeles. It’s not exactly
the kind of observation you’d expect from
a British actress best known for playing
chicks who are—to put it frankly—stuck
up (an assistant to the editor of a fashion
magazine in The Devil Wears Prada,
Queen Victoria in The Young Victoria).
Refreshingly, in real life the charming
27‑year‑old—who’s dressed down in
dark J Brand skinny jeans, a plaid flannel
shirt, and black‑framed glasses—doesn’t
have much patience for pretension.
More evidence of that: When the fish
tacos and burrata‑and‑heirloom‑tomato
salad she’s ordered for lunch arrive,
she inhales them. “I was about to faint,”
she says dramatically, eyeing her clean
plate. Hunger not yet abated, she gestures
to a bowl of chili‑flaked bread and crackers
and asks politely, “Do you want these
before I completely demolish them?” Now,
this is a girl who’d be fun to hang with.
coming attractions
But squeezing in a lunch interview with
such a busy actress isn’t an easy feat—no
matter how quickly she chows! Though
she’s been acting since age 12, when a
teacher suggested that taking a role in the
school play might help correct her stutter,
Emily has been on a hot streak for the
past few years. In fall 2010, she wrapped
filming the drama Salmon Fishing in
the Yemen with Ewan McGregor, and then
finished a yet‑untitled movie from the
much‑buzzed‑about indie director Lynn
Shelton in the winter. In theaters right now
is the adventure‑comedy Gulliver’s Travels,
with Jack Black. Her upcoming releases are
the animated film Gnomeo & Juliet and the
romantic thriller The Adjustment Bureau.
In the latter, Emily portrays a ballerina
who falls for a brashly charismatic
politician (played by Matt Damon).
36 w o m e n ’ s h e a lt h / march 2011
For moral support, she turned to her close
friend, actress Amy Adams, a trained
dancer. “Amy is gung ho—a crack‑the‑
whip kind of girl. Her advice is always
‘Just do it! You can do it!’ ” To get into the
spirit, they had an impromptu dance party
that included blaring Lionel Richie tunes
and busting out what Emily jokingly refers
to as “white‑girl body rolls.”
Her real preparation wasn’t quite as
much fun. Six days a week she worked
with a trainer at New York City’s Tracy
Anderson Studio, going through grueling
two‑hour sessions of “boot‑camp training”
that included cardio, sculpting exercises,
and resistance work—all designed to
The part was intended for a professional elongate her frame, define her muscles,
dancer—or at least an actress with a and give her a dancer’s body. “It was
background in dance. Emily was neither. exhausting, an endurance test,” she
But the ballsy star convinced writer/ recalls. “But you start to feed off of it,
director George Nolfi to give her a shot. you sort of feel like a junkie.”
“I told him, ‘I’ll work my ass off for you,’ ” After that, Emily would head over to the
says Emily. “ ‘I’ve never had a pair of ballet Manhattan headquarters of Cedar Lake
pumps on my feet before, but I will seem Contemporary Ballet, a dance troupe that’s
like I have.’ ” Nolfi was sold—especially featured in the film, and spend two more
after seeing her screen test with Matt hours getting schooled in dance by artistic
Damon. “It’s an ineffable thing. She had director Benoit‑Swan Pouffer. Working out
EMILY: ST YLING: K ATE MOODIE, HAIR: L AINI REEVES/ TR ACE Y MAT TINGLY, MAKEUP: JENN STREICHER /SOLO ARTISTS, MANICURE: ANA-MARIA /ARTISTS BY TIMOTHY
incredible chemistry with Matt,” he says. among professional dancers, Emily admits,
Their connection was evident on the was a humbling experience. “There is
PRIANO. THREE DOTS TANK , DINOSAUR DESIGNS NECKL ACE, AGAS & TAMAR JEwELRY AND DESIGN DISK BR ACELET, JILL PL ATNER BR ACELET AND RINGS
day of the Women’s Health cover shoot— something incredibly embarrassing and
the costars seemed more like giddy soul crushing about doing something
siblings than Hollywood heavy hitters. that you’re terrible at every day whilst
When asked what it was like to work being watched by people who are amazing
with Emily, Matt simply says, “There are at it,” she says. According to Pouffer,
a lot of great actresses her age right now, Emily doesn’t give herself enough credit:
but Emily is just f‑‑‑ing unbelievable.” “She’s probably going to deny this,” he
says, “but she has a sense of rhythm and
Dancing with the Star coordination that’s very organic.”
Getting the role in The Adjustment Bureau Emily wasn’t prepared for some parts of
turned out to be the easy part. Once the process though—like how much she’d
she was on board, she had to make good miss eating bowls of pasta (she subsisted
on her promise to Nolfi and transform on things such as poached chicken and
herself into a ballerina—in just six weeks! fish, salads, “tons of fruit,” and “sustaining”
bluntly
speaking
i’m being good. i could also Favorite curse word: “i don’t
eat cucumbers for days. i know why i’ve been saying
we asked emily know they’re kind of like water, this lately, but shitnuts. As in
To give iT To us but i love them.” ‘oh, shitnuts!’ ”
sTraighT on a few Strangest thing in your Most embarrassing song
random Topics. handbag: “A phone charger. on your iPod: “spice Girls,
That might not seem strange, ‘Wannabe.’ ”
but it’s for a phone i don’t have
anymore. They lent it to me Worst beauty trends:
Least favorite form of exercise: when i was filming the movie “colonics and fake nails.”
Salmon Fishing in the Yemen
“i loathe running. i find it to Number of texts you send
be the most boring, upsetting in Morocco. i also have a lint-
a day: “Fifteen to 20. on a
thing. i’d rather drink bleach.” brush thingy. That’s because
day when i’ve decided to turn
of Finn, our dog.”
Best advice your mother ever my phone off? Zero. i do have
gave you: “Wear sunscreen.” One thing men need to know those days when i don’t speak
about women: “The cheesy to anyone. i need to walk and
Favorite healthy food: stuff doesn’t work. The breathe and listen to music. it’s
“love broccolini, with maybe stuff you think is going to nice to do that. i want my life
a bit of butter—or olive oil if work will not work.” to be quiet sometimes.”
/ womenshealthmag.com

MAT T: ST YLING: BRIAN BOYE, HAIR: K AY GEORGIOU/SCHNEIDER ENTERTAINMENT, MAKEUP: CHRISSIE
BEVERIDGE/UNITED AGENTS; PROP ST YLING: HELEN CROw THER /ACHARD & ASSOCIATES
foods like almonds, brown rice, and
granola with soy milk). She was also felled
by every possible injury—throwing out
her hip, wrecking her shoulders—and
required therapeutic massages three times
a week. But in the end, the aches and pains
offered a way to worm into the psyche of a
dedicated ballerina. “It was the first time
I physically undertook what that character’s
life was,” she says, “to physically go there.”
An Impressive Body of Work
All the sweat and sacrifice paid off. By the
time the cameras were rolling, Emily’s
body was in peak shape. “I looked like an
“They
genuinely
like each
oTher,” says
direcTor
george
nolfi, of his
cosTars.
aerobics teacher,” she says. “My shoulders
puffed out. My back looked like there
was a barrel of snakes in it. I had an eight-
pack!” As much as she marveled at her
new form, she gave up the intense training
once the film wrapped. On a trip to Paris
with her husband (in case you missed it,
she married The Office’s John Krasinski
seven months ago), Emily did nothing but
“eat cheese and bread.” Then she went
back to her usual routine of working out
four days a week with AJ Johnson, an
L.A. wellness coach who specializes in
programs that include everything from
canyon hikes to free weights to sprinting.
Then there are the brisk walks she
takes with the latest addition to the Blunt-
Krasinski family: a red Labrador named
Finn. Emily fishes around in her handbag,
retrieves her iPhone, and thumbs around
on it until she finds a shot of the pooch,
the size of a small pony, sitting on her lap.
“He’s a goofy, heavenly, sensitive, sweet
boy,” she says in a swooning voice.
No doubt she’ll carry the adorable
shots of Finn with her on her next project,
Looper, a postapocalyptic sci-fi flick
costarring Joseph Gordon-Levitt and
Bruce Willis, which Emily starts filming
this spring. The role is about as far from
her graceful Adjustment Bureau ballerina
as one could possibly imagine. “It’s set
50 years from now, when the world has
gone to shit,” she explains excitedly. “I
play a Midwest toughie who wields a big
rifle.” Compared with ballet boot camp,
that should be a piece of cake. n
March 2011 / w o M e n ’ s h e a lt h 37
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 Spots on
your dog?
Cute.
Spots on
your legs?
Not so
much.

Don’t Be So Sensitive! . . . . . . . . . . . 42
Smackdown: Stick vs. Gloss . . . . . 46
Shop Your Shape . . . . . . . . . . . . . . . . . 48
Sneak Attack! . . . . . . . . . . . 50
Material Goods . . . . . . . . . . . 52

Get a
Leg Up
After months of hiding under
pants and tights, your stems are
ready for the big reveal. Beautify
them with these tips.
By Karina G iglio /
PHOTOGRAPHS BY STEPHEN LEE

March 2011 / W O M E N ’ S H E A LT H 39
 m
Beauty Lab Get a Leg Up

Most women spend time and money pampering their faces but
blow off their body skin. And legs especially don’t take kindly to the diss.
Over time they fall victim to damage thanks to “genetics, hormones,
childbirth, sun damage, standing too much, and sitting too much,” says
dermatologist Anne Chapas, M.D., of the Laser and Skin Surgery Center
Help in New York City. Make your legs look instantly sexier this way:
stretched
skin
bounce Smooth Out Cellulite
back. Dimples on your cheeks are
cute. But dimples on your butt
cheeks? Maddening! “Fat is
organized into chambers that collagen and thicken dimply
are separated by strands of skin. Try Roc Multi Correxion
fibrous connective tissue. When Skin Renewing Serum ($25,
fat pushes through the bands, drugstore.com). Chase that
you get puckering and bulging. with a coating of cream
Think of how a mattress looks— spiked with caffeine, which
that’s cellulite,” says Heidi some studies suggest can
Waldorf, M.D., director of Laser temporarily stimulate blood
and Cosmetic Dermatology flow and flush excess fluids;
at the Mount Sinai Medical try FatGirlSlim by Bliss (1).
Center in New York City. Apply this combo twice a day.
> De-puff. Fluid buildup > Let the doc de-dimplify.

exacerbates the cottage-cheese
look (it increases the fat bulge
between the fibrous bands),
so “stay away from anything
that makes you retain water,
like salty snacks,” advises
Waldorf. Another tactic: Build
muscle, which will improve
blood flow and reduce fluid
retention. Kim Garcia, a
personal trainer in Spring Hill,
Florida, recommends doing a
fat-burning, muscle-building
combo of single-leg bridges and
jump squats. Get step-by-step
directions for these moves at
WomensHealthMag.com/Legs.
> Hydrate and massage.
Tightening and smoothing
your skin will make cellulite-
stricken areas appear firmer.
After exfoliating in the shower
with a loofah (it aids product
penetration), use firm, circular
strokes to rub in a retinol-based
cream, which will help rebuild
ST YLING: K AREN KOZLOWSKI, HAIR: MICHIKO BOORBERG, MAKEUP: RENEE MAJOUR /JUMP, MANICURE: SUNSHINE OUTING/ARTISTS BY NEXT
VelaShape (a derm fave) hits
the cellulite trifecta: fat, skin
texture, and fluid. Treatments
combine suction, infrared
light, and radio frequency to
melt localized areas of fat as
well as heat and smooth the
skin’s surface, helping remodel
collagen. The recommended
regimen includes six weekly
treatments (at $500 a pop). But
you’ll need to get touch-ups,
because cellulite is chronic, not
curable, explains Chapas.
Minimize Stretch Marks
Rapid weight gain comes with
an added woe: stretch marks.
Putting on pounds too quickly
stretches the skin, pulling
the collagen and elastin apart
and creating angry-looking red
scars. These marks typically
fade from red to white or gray
after about a year, making them
less noticeable on fair-skinned
people but more pronounced
on people with darker skin
tones. In any case, the wrinkly
texture persists, says Waldorf.

40
 > Act quickly. “It’s easiest to
treat fresh stretch marks that
are still red,” says Chapas. “At
that point you still have a shot
at reversing the inflammation
and preventing a scar.” Look
for a product containing onion
extract, which studies have
shown can reduce redness as
well as the wrinkly texture;
try Mederma Stretch Marks
Therapy (2). Apply it twice a
day for four to 12 weeks. For
older marks that are light
pink or gray, a high-potency
Retin-A cream (prescribed by
a derm) can rebuild collagen
and minimize the marks when
applied nightly for 12 weeks.
> Lighten up with a laser.
For new red marks, Waldorf
recommends a pulsed dye
laser, which delivers heat
that stimulates the growth of
new, healthy collagen while
collapsing blood vessels to
fade color quickly. You’ll see
improvements after just one or
two treatments (each visit will
cost around $400 to $800). To
remove older pale marks where
the main issue is the wrinkly,
depressed texture, try fractional
resurfacing, which targets the
damaged skin, stimulates the
production of collagen, and
helps restore the skin’s elasticity
and smoothness. Treatments
typically cost $750 and up, and
you’ll need about five of them.
Erase Age Spots
Many people slather their
upper bodies with SPF but then
skimp on protecting their legs.
Big mistake. “Between shorts,
skirts, and the sun’s reflection
off the sidewalk, legs are one
of the most common places
women develop melanoma and
sun damage in the form of red
or brown spots,” says Chapas.
> Head for cover. To keep
discoloration from looking even
worse (and prevent future spots
from developing), start wearing
SPF now. Legs need at least half
an ounce (half a tablespoon per
leg) of broad-spectrum SPF 30
LISA SHIN (4)
anytime you’re baring them.
Try Yes to Carrots Hydrating
Body Lotion with SPF 30 (3).
2/ Mederma
Stretch Marks
Therapy, $40, at
drugstores
4/ Cover FX Total
Coverage Cream
Foundation
SPF 30, $42,
sephora.com
People
slather their
upper bodies
with SPF
but then
skimp on
their legs .
> Try a fading formula. The
good news: Over-the-counter
creams can fade sun spots a
bit. The bad news: They take at
least 12 weeks to work. Look for
ingredients such as lactic acid
(which exfoliates the top layers
of skin), soy, licorice extract,
and kojic acid; they can all
block pigment production. Try
AmLactin Moisturizing Body
Cream ($13, at drugstores).
> Heat to treat. The Fraxel
Re:Store Dual Treatment zaps
and peels the dark pigment in
your skin’s surface layer and is
the best option for treating large
body areas. “Once the discolored
cells absorb the heat from
the laser light, they temporarily
darken, scab on the surface,
and then flake away,” explains
Waldorf. Healing time is three
to four weeks, and you may need
more than one treatment (each
session costs $200 to $1,000,
based on the size of the area).
Disguise Veins
Caught in a tangled web of
unsightly spider veins? Blame
your mom or your kids. “Genetic
predisposition and hormones
associated with birth control
and pregnancy are big factors,”
says Luis Navarro, M.D.,
founder and director of the
Vein Treatment Center in New
York. But being on your feet
all day or regularly wearing body
slimmers can take a toll too—
these supportive undergarments
cause blood to pool in your
March 2011
3/ Yes To Carrots
Hydrating Body
Lotion with SPF 30,
$15, at drugstores
1/ Bliss FatGirlSlim,
$29, blissworld.com
legs and may make your veins
bulge. A 40-milligram dose of
horse chestnut seed extract
has been shown to improve the
tone of veins, increase blood
flow, and reduce swelling. Try
The Vitamin Shoppe Horse
Chestnut Seed Extract capsules
($9, vitaminshoppe.com).
> Inject your veins away.
Asclera vein treatments are
the current gold standard in
treating small spider veins
(those up to three millimeters
in diameter). The chemical
substance is injected into the
veins, irritating their lining
and causing them to collapse.
Results are permanent (you’ll
need two or three sessions
at around $500 each), but if
you’re prone to spider veins,
your body may create new ones
in other places.
> Play hide and no seek.
A heavy-duty water-resistant
concealer designed specifically
for the body, such as Cover
FX Total Coverage Cream
Foundation SPF 30 (4), can
erase all signs of spider veins…
at least for the day. Apply it
in long, even strokes, and use
a damp makeup sponge to
smudge away any hard lines. Q
/ W O M E N ’ S H E A LT H 41
 p
Beauty Lab

People with sensitive

personalities are easily upset—
and so are people with sensitive
skin. Hey, patches of tiny red
bumps or an itchy rash can
make a girl cranky. The cause
of an irritable complexion:
“Women with sensitive skin have
hyperactive immune systems
that read certain products or
weather conditions as enemies
and fight them off as foreign
objects,” says Marianna Blyumin-
Karasik, M.D., a dermatologist in
Miami. “This reaction often leads
to skin redness, itching, stinging,
burning, and peeling.”
Blyumin-Karasik says that
30 percent of the women
treated in her practice have
sensitive skin. However, many
more experience symptoms
at some point in their lives
due to hormonal fluctuations
or because they’ve slathered
on products that contain
harsh ingredients. “Women
No are using more anti-aging
more products than ever before,
angry and the potent exfoliants in
skin! them can cause irritation,”
says Francesca Fusco, M.D., an
assistant clinical professor of

Don’t Be So dermatology at Mount Sinai

School of Medicine. “So more
women are experiencing the

Sensitive!
symptoms of sensitivity.” Keep
your skin happy by staying away
from the following saboteurs.

If you’re one of the millions of women who suffer The Irritant:

from chronic skin issues, that’s easier said than done. Fragrance
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Read on to find relief—and a smooth, calm complexion. can aggravate your skin.
By Jill Percia “Fragrance is the number one

42 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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 Beauty Lab Don’t Be So Sensitive!

allergen in cosmetics and Soothing Cleanser (1), ($9, 2

skin care,” says dermatologist
Audrey Kunin, M.D., founder
of DermaDoctor. And you can
credit citrus, floral, and minty
scents for making your skin
go most berserk. So choose
fragrance-free beauty and
household cleaning products,
and seek out those that
have the words hypoallergenic
and formaldehyde-free on
their labels. “When scent
is removed, even more
irritating chemicals may be
added to make the product
smell less offensive,” explains
Blyumin-Karasik.
If you can’t part with your
favorite scent, follow the “lay,
then spray” rule: “Place your
clothing on your bed and
lightly mist it with fragrance.
Give the scent a few minutes
to dry on the fabric before
getting dressed. This prevents
direct contact with the skin,
so you avoid irritation,” says
Blyumin-Karasik.
The Irritant:
Chemicals
> In Soaps and Cleansers
They may leave you feeling
squeaky clean, but cleansing
agents known as surfactants
play a dirty trick on sensitive
skin. Sodium lauryl sulfate
is a harsh emulsifier that
is found in body washes,
facial cleansers, and soap;
it rids the skin of dirt and
oil while breaking down
precious lipids, the glue that
binds skin cells together,
keeping them resistant to
dryness and damage.
Some soaps also contain
at drugstores). Read labels to
make sure you’re getting laureth
and not the more common
(and more irritating) lauryl.
> In Makeup
Ultramarine blue, a pigment
commonly found in eye
shadow, can be a bit of a bully
to sensitive skin. If it’s giving
you the blues, find relief by
using neutral eye shadow
shades like beige or brown,
which expose skin to fewer
irritating chemical pigments.
Also, “mica, a light-reflecting
particle with chemical
properties, is found in mineral
makeup and bronzing powder,
and it can be a big itch
inducer,” says Zoe Draelos,
M.D., a consulting professor
of dermatology at Duke
University School of Medicine.
Another culprit is bismuth
oxychloride, a sheen enhancer
that’s known to cause
stinging. “Unfortunately,
these ingredients are found
in products we aggressively
rub in with a brush, which
exacerbates the irritation by
pushing the product deep into
the pores,” she says. Choosing
liquid blushes, bronzers, and
foundations (which aren’t
brushed on) will keep your
skin placated. Try Philosophy
Supernatural Superbeautiful
Makeup SPF 20 (2), ($30, at
Sephora); it’s free of bad guys
like fragrance, mica, and talc.
How to Do a
Patch Test
Place a few drops or
4
3
The Irritant:
The Environment
Sunny days aren’t so glee-
filled for the sensitive. “Even
the tiniest amount of daylight
exposes your skin to sensitizing
UV rays,” explains Annet King,
director of global education
for Dermalogica and The
International Dermal Institute.
Ultraviolet light mutates
proteins in the skin, which
damages skin cells and causes a
red, stinging reaction known as
photosensitivity. To prevent
it, King recommends wearing
a physical block, rain or shine.
Unlike potentially irritating
chemical UV absorbers such
as PABA, benzophenones, and
cinnamates, physical blocks
contain zinc oxide or titanium
dioxide, which play nice with 1
fragile skin. Try Lavanila The
Healthy Sun Screen SPF 40 (3),
($28, sephora.com). glycerin will restore hydration
Sadly, the dark days of and prevent moisture from
CLOCK WISE FROM TOP: LISA SHIN (4); NOOLWLEE/SHUT TERSTOCK

drying antibacterial agents
such as tetrasodium EDTA
and triclosan. Because
sensitive skin is almost always
dry, soaping up with moisture-
sucking products can lead
to itching and peeling, says
Blyumin-Karasik. Instead,
wash with soaps specifically
formulated for sensitive or
dry skin; these products
contain the relatively mild
sodium laureth sulfate. Try
Eucerin Redness Relief
smears of a product on
an adhesive bandage
and then stick it on your
inner forearm. Leave it
in place and keep it dry for
24 hours. Remove, then
check for any redness,
itching, or blistering. If
you do this for three days
and your skin is
unscathed, consider
the product a go.
winter don’t offer much of a
reprieve. Chilly dry air and
gusty winds steal water from
your skin, leaving it to dry out,
crack, and turn red. “Fall and
winter wreak havoc on skin,
thanks to lower humidity,”
explains Ellen Marmur, M.D.,
a dermatologist in New York
City. (If you live in a climate
where damp air prevails, your
skin is less likely to become
dry and itchy.) Slathering on a
moisture-rich humectant with
further leaching out of your
face and body. Try Cetaphil
Moisturizing Cream (4),
(from $4.25, at drugstores).
Apply the product right after
you take a shower to maximize
its absorption, and reapply
throughout the day if needed. Q
Get the Beauty Scoop!
> To find out the latest beauty
news, follow our blog at Womens
HealthMag.com/BeautyLab.

44 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

© 2010 Kraft Foods

there’s a better way to get more water. And women who indulge their
tastebuds in delicious Crystal Light drink 20% more of it. water your body. *

*Comparison based on consumption of tap, bottled, flavored water and prepared powdered beverages from Kantar Worldpanel Beverage Data
 Beauty Lab
Lip
Smackdown:
Stick vs.Gloss
The female population is divided between gloss
lovers and lipstick devotees. But new advances in both
formulations will make you want to swing both ways!
B y Li an a S ch af f n e r
THE LOOK
Lipstick: Deeply pigmented, no-
doubt-about-it color. Whether you
go for a decadent red or a demure
nude, the full-coverage effect
is ladylike and polished. The most
common formulations are matte
and creamy, like YSL Rouge Pur
Couture (1) ($30, yslbeautyus.com),
but new versions such as M.A.C
Sheen Supreme Lipstick ($14.50,
maccosmetics.com) render a
luminous finish because the low
to medium coverage also has
the shine of a gloss.
Gloss: A single wave of the wand
bestows a juicy, often sheer shade—
plus a generous dose of sheen.
If you crave a bit more color, try
Chanel Rouge Allure Extrait de
Gloss (2) ($30, chanel.com), which
is opaque but still plenty shiny.
WHERE TO
WEAR IT
Lipstick: Ideal for evening, work,
or anytime you want to look put
together or “done.”
Gloss: Weekends and nights
out when you’d rather play up your
eyes. (Smoky lids with bold lips
looks a little too beauty queen–ish.)
LIP TIP
BEFORE SMILING
FOR THE CAMERA,
swipe on a
matte lipstick.
THE FLASH CAN
MAKE SHINY GLOSS
LOOK HARSH.
46
POUT PERKS
Lipstick: Precise application
ensures that your mouth looks
defined—a bonus as you get older
and lips become less pronounced.
Gloss: The sheer stuff makes
your pucker appear fuller. Just a
dab of clear gloss on the center
of your bottom lip creates a
voluptuous effect, says celebrity
makeup artist Pati Dubroff.
1 to the balm’s waxiness.
The average lipstick stays
put for two hours, while
gloss can be fleeting.
DURABILITY
Lipstick: The average lipstick stays
put for two hours, less if you’re
sipping lattes (steamy drinks melt
away color-binding waxes) or
devouring potato chips (greasy
foods require mouth wiping).
Clarins Rouge Prodige ($24, macys
.com) contains polymers,
ceramides, and a built-in topcoat
that will keep your lips loaded
with color through a cup of coffee,
a trip to the vending machine, or
even a makeout session.
Gloss: Gloss is fleeting, but not all
formulas have wanderlust. Nars
Velvet Gloss ($24, narscosmetics
.com) and Clinique Chubby
Stick Moisturizing Lip Colour
($15, clinique.com) look like lip
2
pencils but impart a rich glaze like
a traditional gloss. For extra
insurance, bicoastal makeup artist
Fiona Stiles suggests moisturizing
your lips with a shea butter lip
balm before topping them with
gloss. The color will adhere better
AGE FACTOR
Lipstick: Lipstick’s tragic flaw: It
can bleed and settle into fine lines.
Creamy matte formulas such as
Lancôme Color Design Sensational
Effects ($22, lancome.com)
travel less than lipsticks with
shinier finishes, says Stiles.
Gloss: Glittery pink glosses are
cool…if you’re in high school. For
TOM SCHIERLITZ, PROP ST YLING: R ACHEL HA AS/JED ROOT
a more sophisticated look, try
(nonsparkly) neutral hues with a
hint of peach, rose, or caramel.
Try Sonia Kashuk Lip Gloss Quad in
Natural Nudes ($13, target.com).
“The most flattering, skin-warming
shades accentuate natural lip
colors,” says Dubroff. You can also
wear a sheer tinted lip balm; it will
enhance the color of your lips while
delivering a healthy dose of sheen
and last longer than gloss.
Try CoverGirl NatureLuxe Gloss
Balm ($6.50, at drugstores). Q
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SHOP your SHAPE

Jackets
Spring weather
calls for lightweight
styles that pull
tops and bottoms
into polished looks.
By Thea Palad
PHOTOGRAPH BY
TOM CORBETT

Graphic stripes
optically carve
out curves on
straight figures.
Banana Republic jacket,
$198, bananarepublic
.com; Current/Elliott
tank, $88, madison
losangeles.com;
Rebecca Taylor jeans,
$195, saks.com for
select stores; Karen
Walker necklace,
$200, and flower ring,
$238, karenwalker
.com for stores; Ginette
NY cabachon rings,
$275 each, 212-627-3763
 Style Lab

The cinched waist

and contoured Fake Christina
hemline enhance Hendricks–esque
hourglass curves with a
proportions. flirty peplum.
Heritage by Banana
Worthington by
Republic, $98,
JCPenney, $40, jcp.com
bananarepublic.com

R…
BEST FO
HT
S T R AI G
R…
BEST FO
C U RV Y

Overlapping Details like

panels and rain guards,
pleats, and flap
HAIR: REGINALD DRUMMER /BEAUT Y & PHOTO; MAKEUP: JULIE TOMLINSON FOR DIOR COSMETIC S/BERNSTEIN & ANDRULLI; MANICURE: SUNSHINE OUTING/ARTISTS BY NEXT; LISA SHIN (STILLS)

offset buttons
keep a big pockets add
chest in check. dimension to
H&M, $60, hm.com a boyish figure.
for stores See Thru Soul, $100,
seethrusoul.com

The cropped
trapeze shape
Tailored shows off
equestrian slim hips and
styling balances wide
streamlines shoulders.
your shape. Anthropologie, $128,
Zara, $79.90 for anthropologie.com
similar styles,
zara.com for stores

R…
BEST FO C
I
BEST FO
R… ATH LE T
P E AR

Femme up
your figure
with strategic
Bold stripes ribbon
draw attention detailing.
away from your Esprit Collection,
lower half. $189.50, esprit.com
Yoana Baraschi, $329,
at Everard’s Clothing,
202-457-0077

Looking for More Style Advice? > Get tips on how

to flatter your figure at WomensHealthMag.com/ShopYourShape.

March 2011 / W O M E N ’ S H E A LT H 49
 Style Lab

Sneak
Attack!
Give your ballet flats a breather
and pair dresses and jeans with
these cute kicks. B y T h ea Pal a d
PHOTOGRAPH BY CHARLES MASTERS

> A modern
take on
a classic
style.
Marimekko
for Converse
Chuck Taylor All
Star PJ Ox, $75,
converse.com

> Like jeans,

sneakers
look cooler
when they’re
faded and
worn in.
American Eagle
Outfitters AE
Lace-Up, $19.50,
ae.com

> The perfect

complement
to a casual
spring look.

FASHION BY THEA PAL AD AND JENNIFER YOO, PROP ST YLING: JASON GLEDHILL /HALLE Y RESOURCES
Lacoste Ziane, $65,
piperlime.com

> Hold
court in
striped
tennis
sneakers. > The sturdy
Bensimon Les rubber toes
Tennis Rayure, and soles
$90, make these
madewell.com puddle-proof.
Sorel Sentry, $80,
sorel.com

50 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

Nordstrom
DillardÕs
Belk
Lord & Taylor
Carson Pirie Scott
Boston Store
wacoal-america.com

INTRODUCING
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is constructed of Novarel Slim® nylon microfibers with embedded microcapsules containing caffeine to
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skin’s smoothness; and retinol and aloe vera to moisturize and increase the firmness of the skin. The
iPant with LYCRA® beauty fabric shapes and sculpts as it releases ingredients into your skin while you
move throughout the day.
LYCRA¨ is a registered trademark of INVISTA. Novarel Slim¨ is a registered trademark of NUREL.
 Style Lab

> A bright silk

handle lends
ladylike polish
to canvas.
Z Spoke Zac Posen,
$325, 800-847-0072
for stores

> Be both
comfy and
stylish with
a graphic-
print cross-
body bag.
Trina Turk, $150,
trinaturk.com

> A little
FASHION BY JENNIFER YOO, PROP ST YLING: JASON GLEDHILL /HALLE Y RESOURCES
leather trim
refines a
utilitarian
duffel.
A.P.C., $260,
apc.fr

Material
GoodsThese casually stylish bags are all
> This
nautically
inspired
tote will
float
anyone’s
cut from the same cloth: canvas. boat.
Fossil, $98,
By Thea Palad / PHOTOGRAPH BY CHARLES MASTERS macys.com
for stores

52 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

 u r e Õ s s e c r et to sil n .
na t k y perfecti o

To receive a free sample visit beautypureandsimple.com for details.

©2010 Wm. Wrigley Jr. Company. All Rights Reserved. Extra, Dessert Delights and all affiliated designs are trademarks of the Wm. Wrigley Jr. Company. Artificially flavored.
 Get-Fit Tricks �� �� �� �� �� �� �� �� �� �� ��55
Healthy Dose �� �� �� �� �� �� �� �� �� �� ��68
Slim-Down Strategies �� �� �� �� �� �� �� �� �� �� ��78
Eat Smart �� �� �� �� �� �� �� �� �� �� ��86

Unleash Your
Hottest Body
Get into the greatest shape of
your life with this calorie-crushing,
plateau-busting routine.
By Jen Ator
trunk archive

March 2011 / w o M e n ’ s h e a lt h 55
w
Get-Fit Tricks Unleash Your Hottest Body

Tone every
inch with
this two-
pronged
approach.
Who doesn’t dig spa
days and Sunday sleep-
ins? But when it comes
to fitness, comfort should
take a backseat. Women
get too complacent with
their workouts, says Dixie
Stanforth, Ph.D., director
of personal training at the
University of Texas at Austin.
After a while, following the
same regimen stalls your
progress. The result: Let’s
just say heads won’t turn.
To kick-start a stale routine,
you have to force your body
past the point in a workout
when it wants to say uncle—
a point trainers call volitional
fatigue, or when you can’t
do another rep with perfect
form. Pushing yourself out of
your comfort zone “enhances
both muscular strength and
endurance, while cranking up
your total caloric burn,” says
strength and conditioning
coach Jesse Wright.
This fast-paced routine,
created by Stanforth and
Wright (both trainers on the
Gatorade Training Council),
targets every major muscle
group with supersets—two
back-to-back moves with no
rest in between—to spark your
metabolism. The short but
intense cardio intervals added
in between keep your heart
racing and help you shed more
fat. And the best part is, the
plan is plateau-proof: As your
body shapes up, you’ll be able
THE WORKOUT
to do more reps with heavier Do this routine two or three days a week on nonconsecutive days. Starting with superset
weights and push yourself one, complete as many reps of the first exercise as you can with perfect form in 30
harder on the intervals. seconds, then immediately do the same with the second move. Repeat this three more
Yeah, it might get a little times without resting, then go right into the cardio interval, doing the exercise of your
uncomfortable. But trust us, choice (treadmill, bike, elliptical, stair stepper). Rest for one to two minutes, then move
you’ll be giving this workout on to superset two, and continue until you’ve finished all the supersets and cardio
TRUNK ARCHIVE

mad props a few months from intervals. The key is to choose a weight and pace that exhausts you by the end of the
now, when you’re confidently set or interval, while maintaining good form throughout. Stop and rest if you need to,
rockin’ a tiny two-piece. but your goal is to do as many reps as you can within the 30 seconds.

56 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

 1 2
a b
(A) Dumbbell Lunge to
Overhead Press
Stand with your feet together
and hold a dumbbell in each
hand just above your shoulders,
palms facing in (a). Step your
right foot forward and lower your
body until your knees are bent
90 degrees, pressing the weights
directly over your shoulders
without leaning or bending at the
waist (b). Return the weights to
the starting position as you push
back to standing. That’s one rep.
BETH BISCHOFF, ST YLING: THEA PAL AD, HAIR AND MAKEUP: SELENE ANDERSON/FORD ARTISTS, OMGIRL BR A , NUX PANTS, ASIC S SNEAKERS
a b
(B) Split-Stance Cable Chop
Stand to the left of a high
cable machine and hold the
handle with both hands, arms
straight. Step your right foot one
to two feet in front of your left,
knees slightly bent (a). Keeping
your arms straight and eyes
on your hands, pull the handle
down and across your body
until it’s outside your left leg (b).
Slowly return to start. That’s one
rep. In the next set, repeat on the
other side; continue alternating.
CARDIO 1
Minutes 1 and 2: Effort level 4
(breathing and speaking comfortably)
Minute 3: Effort level 5
(increased breathing but speaking
comfortably)
Minute 4: Effort level 6
(tough to speak in full sentences)
a b
(A) Underhand-Grip
Lat Pulldown
Sit at a lat pulldown station
and grab the bar with an
underhand grip, hands shoulder-
width apart, arms completely
straight and torso upright (a).
Keeping your shoulders down
and without moving your torso,
pull the bar to your chest as you
squeeze your shoulder blades
together (b). Pause, then slowly
return to the starting position.
That’s one rep.
a
QUICK TIP
Squeeze your
glutes to put
less pressure
on your
lower back.
b c
(B) Stability-Ball
Back Extension
Lie with your hips and chest
resting on a stability ball, hands
behind your head, elbows out,
and feet against a wall or sturdy
object. Your back should be
slightly rounded (a). Squeeze
your glutes and slowly lift your
chest away from the ball until
your torso is almost upright (b).
Hold for one or two seconds,
then slowly return to the starting
position. That’s one rep.
CARDIO 2
Minutes 1 and 2: Effort level 5
(increased breathing but speaking
comfortably)
Minute 3: Effort level 8 (tough to
speak more than six words at a time)
Minute 4: Effort level 9 (tough to
speak more than two words at a time)
3 4
a a
(A) Stability-Ball
Hamstring Curl
Lie faceup with your calves
on top of a stability ball, arms
by your sides, and palms down.
Squeeze your glutes and raise
your hips until your body forms
a straight line from shoulders
to heels (a). Bend your knees
to roll the ball toward you until
your feet are flat on the ball (b).
Straighten your legs to roll the
ball back, then lower your body
to the floor. That’s one rep.
QUICK TIP
Tighten your
glutes and
don’t let your
hips sag at
any time.
(B) Stability-Ball
Front Bridge
Place your forearms on a
stability ball with your elbows
directly under your shoulders.
Extend your legs behind you in
a pushup position and firmly
plant your toes on the floor so
that your body forms a straight
line from your head to your
heels, at a 45-degree angle.
Contract your abs and keep your
body in a straight line, moving
as little as possible. Hold.
CARDIO 3
Minutes 1 and 2: Effort level 5
(increased breathing but speaking
comfortably)
Minute 3: Effort level 7 (tough to
speak in full sentences)
Minute 4: Effort level 8 (tough to
speak more than six words at a time)
March 2011
b
(A) Stability-Ball Alternating
Dumbbell Bench Press
Grab a dumbbell in each
hand and lie on your back on a
stability ball with your knees
bent and feet flat on the floor.
Raise the weights above your
chest, palms facing forward (a).
Lower the right dumbbell to the
side of your chest (b), pause,
then press the weight back to
the starting position as quickly
as possible. Repeat on the left
side. That’s one rep.
a
b
(B) Weighted Russian
Twist and Press
Holding a weight plate (or
dumbbell), sit on the floor with
your knees bent and feet flexed.
Keep your back straight and hips
facing forward as you twist your
torso to the right and touch the
weight to the floor next to you
(a). Rotate back to center and
press the weight overhead (b),
then lower it and rotate to the
left (c). Reverse the movement
to return to start. That’s one rep.
Track Your Progress!
> Record your results from this
routine and get a personalized
eating plan at WomensHealth
Mag.com/PersonalTrainer.
/ W O M E N ’ S H E A LT H 57
 Get-Fit Tricks

15
minute
workout

The Ball That

Does It All Use a five-
to 12-pound
nonbounce
Get a fast and effective total-body workout ball for
by utilizing this awesome training tool. these moves.

P
Moving Comfort
op quiz: What piece of fitness bra, Alo pants, New
equipment can you throw, Balance sneakers
catch, hold, and lift? The
correct answer: a medicine ball.
(If you answered “a dumbbell,”
please don’t work out near us.)
While it can work like a dumbbell,
a weighted ball is more versatile,
says Brett Hoebel, owner of Hoebel
Fitness and creator of the RevAbs
DVDs, who designed this workout.

CHRIS SHIPMAN, ST yLINg: THeA PAL AD, HAIR: VASSILIS kokkINIDIS/FoRD ARTISTS, MAkeuP: CARLo LoNgo/BRyAN BANTRy; MCkIBILLo (ILLuSTR ATIoNS)
Whether you’re throwing it onto
the ground or catching it mid-lunge,
a medicine ball challenges your core
stability and coordination while
toning your upper and lower body.
Starting with the first move,
complete 10 to 12 reps, then rest for
30 seconds. Continue the pattern
until you’ve done all four moves.
Rest for a minute, then repeat for a
total of two or three circuits.
—Jen Ator Work Out on the Go!
> Always on the run? Download free
workouts for your portable media player at
WomensHealthMag.com/Downloads.
FOUR WELL-ROUNDED MOVES
1/ BALL sLAm 2/ AB JAckknIfe 3/ sIDe kIck 4/ Toss AnD Lunge
Stand with your feet slightly wider Lie faceup on the floor, holding Hold the ball at your chest, shift Stand, holding the ball with both
than hip-width apart and hold the the medicine ball overhead, arms your weight onto your left leg, and hands at your chest (a). Toss the
ball overhead (a). With your arms and legs straight (a). Brace your raise your right knee, turning it ball slightly in front of you (b), then
slightly bent and back flat, brace core, then simultaneously lift your slightly inward (a). In one motion, step forward with your left foot,
your core and slam the ball onto the torso and left leg as you bring rotate your hips to lean toward lower into a lunge, and catch the
ground between your feet, bending the ball toward your left foot (b). the floor, kick your right leg to the ball at the bottom of the lunge (c).
your knees as you Lower your body back to the side, and push the ball in front of Push back to start, then repeat on
follow through (b). starting position and repeat on the you (b). Return to start. That’s one the opposite side. That’s one rep.
Quickly squat, pick up opposite side. That’s one rep. rep. Do all reps, then switch sides. b
the ball, then return to
start. That’s one rep.

a b

a c
a b
a b

58 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

 ©2011 P&G
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 Get-Fit Tricks

Right around the time when

the days start getting longer and
temps begin to rise, it’s normal to
want to ditch your spin class and
liberate the road bike that’s been
sitting idle in your garage. What’s
not to love about filling your lungs
with fresh spring air?
Actually, there is something.
If your favorite bike path winds
along a busy thoroughfare, or
the tennis court you frequent
is located near a traffic-clogged
intersection, you may be
loading your lungs with harm-
ful pollutants in the form of
ozone (the main component
of smog) and microscopic bits
of soot, dust, aerosol, metal,
free radicals, and other airborne
contaminants. Not only does
this toxic assault on your lungs
compromise the effectiveness
of your workouts, but it can
also take a toll on your health.

Running on Fumes
First, some good news. The
air we breathe has become a
lot cleaner in the past 30
years. Since 1980, emissions
of the six worst pollutants
have dropped by nearly 50
Another percent, thanks to stricter laws
healthy regulating air quality. But
tip: here’s the thing: People who
Wear a
helmet! exercise outdoors may still

Fresh Air
breathe in up to 10 times more
airborne nastiness than those
who spend less time being
active outside. Whether your
workout of choice is running,

ThatIsn’t cycling, or taking boot-camp

classes on the beach, doing
any kind of vigorous outdoor
FR ANK GRIMM/FOLIO-ID

Nothing is better than working up a good sweat in exercise that causes you to
breathe hard means you are
the great outdoors. But when you’re breathing hard, gulping more air than if you
you need to be smart about what you’re sucking in. were standing still, says Sam
By Katherine Bowers Callan, USA Cycling’s sport

60 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com


BRA
©2011 Hanesbrands Inc. All rights reserved.
THE WORLD’S BEST
SPORTS
Champion sports bras come in a wide range of styles,
from medium to maximum support. Experience the
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 Get-Fit Tricks Fresh Air That Isn’t

Number of miNutes of
outdoor exercise Near
a busy street that is the
equivaleNt of three hours
of sittiNg by the roadside
breathiNg eau de exhaust

defense against “foreign

science and coaching education
manager. Even moderate
exercise, such as a brisk walk,
can increase the amount of
air you inhale. And along with
all that extra muscle-fueling
oxygen comes supersize
portions of unhealthy pollution.
What’s worse, as you huff
and puff through your mouth,
some of that contamination
whooshes deep into your
Some good news: Air has 5 percent. And women, who
airway constriction during a
workout) and ups your risk
for lung cancer by 20 percent,
the same as a nonsmoker living
with a smoker, says George
D. Thurston, Sc.D., a professor
of environmental medicine
at New York University School
of Medicine. Joggers who
regularly run in high-ozone
conditions may experience
a thickening of the lining
you are, the less likely you
are to see signs. “Healthy
people can be affected by air
pollution without experiencing
symptoms,” says Norman
Edelman, M.D., chief medical
officer of the American Lung
Association. So even if you feel
fine, your lungs and workout
still take a hit.
In a 2008 study, cyclists
pedaled in polluted conditions.
Three days later, the distance
they could ride decreased by
invaders,” which then causes
inflammation. Over time,
chronic inflammation can
wreak havoc on every organ
system. So it’s not surprising
that long-term exposure to bad
air has been linked to a host
of health problems—ironically
the very conditions that
regular exercise helps prevent—
including high blood pressure,
heart attack, stroke, type 2
diabetes, decreased immune
function, and certain cancers.
One Canadian research team
mapped levels of traffic-related
air pollution in Montreal
against breast-cancer diagnoses.
They found that women living
in locations with the worst air
pollution were almost twice as
likely to develop breast cancer
as those in the cleanest areas,
says Mark S. Goldberg, Ph.D.,
one of the researchers and a
professor in the department of
medicine at McGill University.

become a lot cleaner in the past have smaller airways, are more
affected by the irritation and
If all this makes you want to
strap on a gas mask every jonathan chapman; source for statistic: linse y c . marr , ph.d., associate

30 years thanks to stricter swelling that restricts oxygen time you head outside, take
professor of civil and environmental engineering at virginia tech

air-quality laws. intake than men are. A 2010

lungs, bypassing your nasal
passages, the body’s natural air
filter. The result? An irritated
and inflamed trachea and
lungs. You may wind up with
symptoms such as a pesky
cough, chest tightness, or a
scratchy throat.
Over time, regular exposure
to pollution may trigger
exercise-induced asthma (an
attack of wheezing and
of their lungs (typically a
smoker’s affliction), which
may prematurely age the lungs,
although the exact health
consequences are unknown,
says Daniel Greenbaum,
president of the Health Effects
Institute, a Boston nonprofit
organization that studies
pollution’s impact on health.
Yet these effects often go
unnoticed. In fact, the fitter
study of marathon runners
published in Medicine & Science
in Sports & Exercise found
that higher rates of pollution
slowed women’s race times,
while men were unaffected.
Your Body on
Bad Air
Pollution affects more than
just your airways, says former
air pollution scientist Kenneth
Rundell, Ph.D. When you
inhale airborne contaminants,
your body launches a
comfort in this: Your lungs
have several built-in cellular
cleaning mechanisms that
help neutralize irritants and
rid the body of them, so you’ll
most likely recover pretty
quickly from an occasional
dose of dirty air.
The bigger concern is
what happens after years of
repeated exposure. In fact,
the Environmental Protection
Agency likens breathing
high levels of ozone to getting
sunburned. Do it once or
twice and you’ll be OK; do it

62 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

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 © Procter & Gamble, Inc., 2010
GIVE
GINGIVITIS
ITS FOUR
WEEK
NOTICE

Introducing a toothpaste clinically proven to help reverse gingivitis in just four weeks,
pu ing you on your way to a healthier mouth.
N Crest Pro-Health Clinical Gum Protection. Unlike ord
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aryy to
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es,
gingivitis, plaque, sensitivity, tartar, whitening, and fresh breath.
g
 Fresh Air That Isn’t
all the time and you could wind up with Replot your route. Find ways around
permanent damage.
That’s not to say you should retreat to with traffic that zooms past will be less
the gym forever. “No one in their right
mind would say never exercise outdoors,” cars idling at stoplights, their emissions
says Greenbaum. “There are so many
physical and mental benefits.” Even small high-traffic roadways, plan your
amounts of sunlight boost blood levels
of vitamin D (a critical nutrient related at the least congested part of your
to bone strength, immune function,
and yes, lung health). Natural terrain
challenges your muscles and balance
Regular exposure to pollution
may trigger asthma and ups your risk
of lung cancer by 20 percent.
better than any gym machine. And
being outdoors is a proven mood booster.
One study found that even recalling
outdoor exercise can improve your
outlook. You just need to be safe about
exercising outside. “Everyone should
try to minimize their exposure as much
as reasonably possible,” says Edelman.
Breathe easier with these strategies:
Get moving in the morning. Ozone is
generally lowest at this time, from
roughly 6 a.m until 10 a.m., and it rises
throughout the day as sunlight breaks
down the hydrocarbons of auto exhaust,
turning it into smog.
How Safe IS
Your aIr?
Three ways to check
your air quality before
heading outside
> Go to airnow.gov and type
in your location or zip
code for a local color-coded
air-quality index based on
ePa calculations. at green or
yellow, you’re good to go;
if it’s orange, stick to low-key
activities (a moderate walk
or yoga in the park) and don’t
stay out for hours; at red
or above, work out indoors.
> Download the free oreck air
Quality forecast smartphone
app for on-the-go air-quality
checks based on ePa data.
> Plug in your zip code at the
american Lung association’s
website, stateoftheair.org, to
see how your community fares
annually compared with the
rest of the country.
Get-Fit Tricks
TWO
the busiest thoroughfares. A street
WEEKS TO
polluted than a congested road that has
HEALTHIER
hanging in the air. If you can’t avoid
GUMS.
workout so your hardest effort comes
route. If you live in a city, hit the park.
Avoid the worst offenders. Stay away
from high-pollution scenarios altogether,
such as parking lots and marinas with
idling diesel vehicles (trucks, buses,
boats) and areas where a forest fire
is burning nearby. Yard equipment
such as lawn mowers and snow or leaf
blowers also spew fumes you don’t want
to inhale, so try not to be downwind of
them, says Thurston.
Embrace the breeze. “The worst
pollution days are usually the hot, stale
days of summer,” says Greenbaum.
Windy conditions often make for better
air days because the breeze disperses
pollution, reducing its concentration.
Eat your antioxidants. Getting
the recommended daily dose (75
milligrams) of vitamin C, particularly
through foods (e.g., broccoli, spinach,
oranges, and tomatoes), may help your
lungs resist pollution-related damage,
says Thurston. Vitamin C reduces
free radicals, lowers the production Help reverse
of inflammatory histamines, and
helps boost glutathione, a detoxifying gingivitis in as little as
agent that aids cells in dealing with two weeks.
carcinogens and heavy metals such as
lead and mercury.
Blow hard. At your annual physical, ask
your doctor to assess your lung function Simply use Oral-B Glide
using spirometry, a test in which you’ll Pro-Health Clinical Protection
blow into a measuring device. What to Floss as part of your complete
watch for: “A trend over time indicating dental routine.
any adverse changes from your previous
visit,” says Thurston. Remember,
exercise is still the best way to keep
your lungs flexible and in top shape. n
Take It Outside!
> For workouts to do on good-air days, visit
WomensHealthMag.com/Workouts.
© Procter & Gamble, Inc., 2010
Get -Fit Tricks

Lose
Your
Fear of
Lifting
The secret to a longer,
healthier life— not to mention a
slimmer, sexier body—
is waiting in the weight room.
By Adam Campbell
PHOTOGRAPH BY CHRIS SHIPMAN

Lift your
ban on
dumbbells.
 j
Get -Fit Tricks

a stressful situation, the blood of eight points. That’s enough

pressure levels of people with to reduce the risk of a stroke by
the most muscle returned to 40 percent and the chance of a
normal faster than the levels of heart attack by 15 percent.
Just because you’re not vying for 20-inch biceps or those with the least muscle.
thunderously strong thighs like the muscle heads in the 10/ You’ll be way more
6/ You’ll be happier. Yoga productive. Lifting could
gym doesn’t mean you should shun the weight room. isn’t the only Zen-inducing result in a raise (or at least
Lifting weights gives you an edge over belly fat, stress, kind of exercise. Researchers a pat on the back from your
heart disease, and cancer—and it’s also the single most found that people who boss). Researchers found
effective way to look hot in a bikini. Yet somehow performed three weight that workers were 15 percent
women are still hesitant: Only about a fifth of females workouts a week for six more productive on days they
strength train two or more times a week. months significantly improved exercised compared with days
their scores on measures of they didn’t. So on days you work
Here are 12 reasons you shouldn’t live another day anger and overall mood. out, you can (theoretically)
without hitting the weights. finish in eight hours what would
7/ You’ll build stronger normally take nine hours and
1/ You’ll lose 40 percent each strength workout, your bones. As you age, bone 12 minutes. Or you’d still work
more fat. If you think cardio muscles need energy to repair mass goes to pot, which for nine hours but get more
is the key to blasting belly fat, their fibers. In fact, researchers increases your likelihood of done, leaving you feeling less
keep reading: When Penn State found that when people did a one day suffering a debilitating stressed and happier with your
researchers put dieters into total-body workout with just fracture. The good news: job—another perk reported on
three groups—no exercise, three big-muscle moves, their A study found that 16 days workers exercised.
aerobic exercise only, or aerobic metabolisms were raised for weeks of resistance training
exercise and weight training— 39 hours afterward. They also increased hip bone density 11/ You’ll live longer.
they all lost around 21 pounds, burned a greater percentage of and elevated blood levels of University of South Carolina
but the lifters shed six more calories from fat compared with osteocalcin—a marker of researchers determined
pounds of fat than those who those who didn’t lift. bone growth—by 19 percent. that total-body strength is
didn’t pump iron. Why? The Lifting gives you a better linked to lower risks of death
lifters’ loss was almost pure fat; burn during exercise too: Doing 8/ You’ll get into shape from cardiovascular disease
the others lost fat and muscle. a circuit of eight moves (which faster. The term cardio and cancer. Similarly, other
Other research on dieters takes about eight minutes) can shouldn’t describe only aerobic scientists found that being
who don’t lift shows that, on expend 159 to 231 calories. exercise: A study found strong during middle age is
average, 75 percent of their That’s about what you’d burn if that circuit training with associated with “exceptional
weight loss is from fat, while 25 you ran at a 10-mile-per-hour weights raises your heart rate survival,” defined as living
percent is from muscle. Muscle pace for the same duration. 15 beats per minute higher to the age of 85 without
loss may drop your scale weight, than if you ran at 60 to 70 developing a major disease.
but it doesn’t improve your 4/ Your diet will improve.
reflection in the mirror and it
makes you more likely to gain
Exercise helps your brain stick
to a diet plan. University of Researchers found that
workers were 15 percent
ST YLING: THEA PAL AD, HAIR: MICHIKO BOORBERG, MAKEUP: LEA SIEGEL /FORD ARTISTS, K ALY X BR A

back the flab you lost. However, Pittsburgh researchers studied

if you weight train as you diet,
you’ll protect your hard-earned
muscle and burn more fat.
2/ Your clothes will fit
better. Research shows that
between the ages of 30 and 50,
you’ll likely lose 10 percent of
your body’s total muscle. Worse
yet, it’s likely to be replaced by
fat over time, says a study. And
that increases your waist size,
because one pound of fat takes
up 18 percent more space than
one pound of muscle.
3/ You’ll burn more
calories. Lifting increases the
number of calories you burn
while your butt is parked on
the couch. That’s because after
169 overweight adults and
found that those who didn’t
follow a three-hours-a-week
training regimen ate more than
their allotted 1,500 calories a
day. The reverse was also true—
sneaking snacks sabotaged their
workouts. The study authors
say both diet and exercise likely
remind you to stay on track,
aiding your weight-loss goals.
5/ You’ll handle stress
better. Break a sweat in the
weight room and you’ll stay
cool under pressure. Scientists
determined that the fittest
people exhibited lower levels
of stress hormones than
those who were the least fit.
Another study found that after
more productive on days
they exercised.
percent of your max heart rate.
This approach strengthens
muscles and provides
cardiovascular benefits similar
to those of aerobic exercise—
so you save time without
sacrificing results.
9/ Your heart will be
healthier. Researchers at the
University of Michigan found
that people who did three total-
body weight workouts a week
for two months decreased their
diastolic blood pressure (the
bottom number) by an average
12/ You’ll be even smarter.
Muscles strengthen your body
and mind: Brazilian researchers
found that six months of
resistance training enhanced
lifters’ cognitive function. In
fact, the sweat sessions resulted
in better short- and long-
term memory, improved
verbal reasoning, and a longer
attention span. Q
Adapted from The Women’s Health
Big Book of Exercises, by Adam
Campbell (Rodale). Available
wherever books are sold and at
WHBigBookOfExercises.com

March 2011 / W O M E N ’ S H E A LT H 67
 Healthy Dose

Go with
the Flow
Nowadays, many women hold back
their tears for fear of seeming weak.
Here, author Andrea Buchanan makes
a case for reopening the floodgates.

o
Just invest
in water-
proof
mascara!

So I pulled out an arsenal of crying. Of course, we all have

reading material from my
bag and willed myself to pull it
together. But I just couldn’t
snuff out the hollow feeling in
my stomach or the burning
sensation in my throat, and
before I knew it, tears were
slipping out of the corners of
On a recent flight from New York to Los my eyes. Suit guy nervously
Angeles, I had a sudden urge to cry. I’d just said asked if I was OK. “Oh, you’re
good-bye to my goddaughter after a wonderful so sweet,” I replied, mopping
weekend visit, and being with her reminded me my tears away with the drink
napkin he’d gently handed me.
of just how badly I wanted to be somebody’s “I’m fine, really.” And I meant
mom and how that wasn’t working out so well. it. Crying—however ill-timed,
At first I fought the feeling, mostly because I humiliating, or unattractive—
didn’t want to alarm the flight attendants. But always makes me feel better.
also because my seatmate was a rather serious- I’m actually a naturally
those seminal moments in
our lives that fling open the
floodgates. I cried when my
heart was broken by my first
love back in high school, and
when my husband, Jason,
proposed (and throughout our
vows at our wedding). I cried
when Newman, our beloved
dog of 15 years, died in my
arms, and I cried tears of joy
when Barack Obama became
our first black president.
Lately, though, I’ve been a
particularly active geyser
because I can’t get pregnant—
hence, the airplane sobfest.
Unfortunately, these days
DANIEL KOEBE/CORBIS

sunny person. I look on the crying gets a bad rap,

looking man in a suit reading The Wall Street bright side, and my glass especially when the crier
Journal, and I was loathe to make the six hours I is usually half full. But while is a woman. Studies show
had to share an intimate space with him any more I have a master’s degree in that men are viewed
awkward than it needed to be. happiness, I have a Ph.D. in sympathetically when they

68 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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 Healthy Dose
cry, while women are often
labeled dramatic, irrational,
or manipulative if they
turn on the faucet. When
Hillary Clinton nearly
broke down once—once!—
on the campaign trail in 2008,
the public (and the press)
were divided. While some
applauded her rare display of
vulnerability, others saw it
as a sign that she was simply
too fragile (read: female)
to hold the highest office. It
seems that while it’s now
socially acceptable for women
to be CEOs and soldiers,
it’s no longer appropriate for
us to weep openly. We’re
expected to suck it up, or in
the infamous words of former
vice presidential candidate
Sarah Palin, man up.
Well, I think it’s time we
reclaim our right to cry.
A good cry is a purging of
sorts—it unburdens me of all
the mental baggage I’ve been
lugging around town. Crying
often gives me the clarity I
need to make a big, important
decision, and I can count on
it to put me in touch with my
empathy for other people.
It’s the steam valve on my
emotional teakettle.
And as it turns out, there’s
a scientific basis to what
I’ve always innately known:
Crying has valuable mental
and physical benefits. Tears
banish stress hormones such
as cortisol as well as other
toxins that accumulate when
we feel stressed, says Judith
Orloff, M.D., an assistant
clinical professor of psychiatry
at the University of California
at Los Angeles and author of
Emotional Freedom: Liberate
Yourself from Negative Emotions
and Transform Your Life.
“Crying is our natural, built-in
healing system,” she explains.
“It can release stress and
tension.” I was so happy to hear
this validating news that I
almost—you got it—cried!
And while shedding tears is
healthy, even I know that
sometimes it’s not appropriate.
While tears in response to a
70 w o m e n ’ s h e a lt h / march 2011
Go with the Flow
30 to 64
Number of times
a year the average
woman cries.
men cry an average
of six to 17 times
annually.
Source: Opthalmologe
Crying gives me the clarity I need
to make a decision and puts me in touch
with my empathy for others.
sad or traumatic event (a
death in the family or a bad
breakup, for example) are
expected and understood,
crying over sour grapes
(you didn’t get the office
space you asked your boss
for) is almost always judged
negatively, says Stephanie
Shields, Ph.D., a professor
of psychology and women’s
studies at Penn State.
So if you do feel tears
welling up at an inopportune
moment, just try not to let
them runneth over: A study
at Penn State found that moist
eyes are a sign of emotion
under control, which is the
most favorably perceived
response of all.
/ womenshealthmag.com
2 to 3
milliliters
Average amount
of tears people
produce every day
Source: Darleen Dartt,
Ph.D., senior scientist
at the Schepens Eye
Research Institute
60
Percentage more
of the hormone
prolactin women
have compared with
men. researchers
believe it makes
women more
prone to crying.
Source: William Frey II,
Ph.D., director of the
Alzheimer’s Research
Center
Some might say that strangers, friends, family
bawling in front of a perfect members, romantic partners,
stranger who is silently trying and most important, yourself.
to enjoy his newspaper on a It’s one of the things that sets
long flight isn’t such a hot idea us apart from other species.
either. But I have to disagree. It’s what makes us human. It’s
Letting my tears flow that what makes us real. n
day sparked a meaningful
conversation between the two andrea buchanan is the editor
of us. My seatmate confided of Live and Let Love: Notes
from Extraordinary Women on
that he and his wife had the Layers, the Laughter, and
also struggled with infertility, the Litter of Love (Gallery books,
and then he pulled out a February 2011).
photograph of his daughter,
whom they had just adopted.
His eyes lit up when he looked
at her smiling little face. Have you ever had
Which brings me to my final a teary-eyed moment
point about crying: Showing in a public place?
levi brown
> Tell us your sob story at
emotion and vulnerability can WomensHealthMag.com/TellUs.
bring you closer to people—
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 Healthy Dose
AUTO-
IMMUNE
DISEASES DEPRESSION
Immune-system Though the science
illnesses such as lupus remains divided,
and multiple sclerosis many experts say
(MS) affect far more upping your D intake
women than men— helps control mood
but vitamin D could disorders. To wit,
reduce your risk. A according to a
recent study found recent study in The
that the nutrient may Journal of Clinical
help strenghten the Endocrinology &
immune system. Metabolism, women
Other research shows with low D levels are
that ample D levels twice as likely to
could cut a woman’s suffer depression.
overall MS risk by Though researchers
40 percent. What’s aren’t quite sure why,
an ample level? That’s the vitamin seems to
up for debate as have mood-regulating
well, though most powers, says Holick.
experts recommend a Getting enough D
D-blood measure of could boost your
30 to 100 ng/mL. mental well-being.
(Get a blood test at
your doctor’s office.) HEART
DISEASE
BONE According to a
DISEASE study in Preventive
Here’s one area Medicine, low D levels
where the evidence put you at a higher
is crystal clear: risk for coronary
Vitamin D is great for woes. But research
your bones—way published in the
better than anyone Annals of Internal
CANCER thought, in fact. Medicine found that
“Vitamin D Recent research pumping up your D
regulates cellular shows that D may intake may not quash
growth,” says Holick. be the number one that risk. “If you’re
Sunshine “So if a cell becomes key to building a low in D, you’re
in a pill abnormal or stronger skeleton. at twice the risk of
malignant, D tries to “People have always having heart
normalize it or, if that been so focused on disease,” says Zaidi.

The Ultimate doesn’t work, kill it by

blocking off its blood
calcium, calcium,
calcium,” says Carol
“But will taking
supplements prevent

D-fense
supply.” Without Haggans, R.D., a heart disease? We
enough D, he argues, consultant for the don’t know yet.”
the body can’t cancel National Institutes of While the larger jury is
out suspicious Health’s Office of out, the American
Thanks to a spate of new studies, the activity fast enough, Dietary Supplements. Heart Association
government has upped its recommended leaving the door “But D is essential acknowledges that D
intake of this super vitamin. But it open for cancer. But for bone health; plays a role in heart
may not have gone far enough. although studies it promotes calcium health, likely because
show a high D level absorption and it can help regulate
may cut the risk of defends against blood pressure.

U
sed to be, a little milk gave you all the vitamin D you needed. Now colorectal and osteoporosis.” —Sascha de Gersdorff
you’d have to chug a lot of it to get the daily dose suggested by breast cancers, a
the Institute of Medicine. But many docs say the new guidelines, 2010 review in the
which rose from 200 international units (IU) to 600 IU, still fall short. “It’s a American Journal of
Sun vs. Supplement
step in the right direction,” says Michael F. Holick, Ph.D., M.D., director of Epidemiology found it Your skin makes vitamin D when it’s
exposed to UVB rays, but lounging in the sun
the Vitamin D, Skin, and Bone Research Laboratory at the Boston University won’t do the same for
sans sunscreen is obviously a skin-cancer risk.
School of Medicine. “But essentially every tissue in your body needs ovarian, endometrial, And contrary to some reports, 15 minutes of
vitamin D; 600 IU is just too low.” The nutrient affects some 2,000 genes or esophageal unprotected sun a day may not be enough to
and could amp up your immunity to fight off everything from depression cancers. What is give most people ample D levels, says Michael
to cancer. Plus, many women are D-deficient, says Sarfraz Zaidi, M.D., author known: People with F. Holick, Ph.D., M.D. He suggests a mixed and
JAMIE CHUNG

measured approach: “Get some D from

of The Power of Vitamin D. Based on new research, you should get 1,000 higher D levels have sensible sun exposure and some from D-rich
to 2,000 IU a day. WH waded through the science to find out how taking lower death rates in foods like certain mushrooms and salmon.
enough of the so-called super vitamin may help cut your disease risk. general, says Holick. Also, everyone should take a daily supplement.”

72 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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Supplement offer are subject to change at
the sole discretion of PetSmart.
 Healthy Dose

If you find yourself

looking in the mirror at the
end of a long day only to
see the bloodshot eyes of a
crackhead staring back at
you, it may be because you
are addicted to something—
your digital devices.
A new problem that some
eye experts are calling
computer vision syndrome
(CVS) is sweeping the
country; it can affect up
to 90 percent of people
who spend two or more
continuous hours a day
with their eyes glued to a
screen, whether it’s that of
a computer, an e-reader, or a
smartphone. The symptoms,
which can include blurry
vision, headaches, dry
eyes, or even long-term
nearsightedness, may
accrue over a period of days
or months—but don’t wait
until you sense something is
Get an eye
exam at wrong. Start preventing
least once the problem today.
a year.
Troubled Outlook
“Our eyes have evolved for
three-dimensional viewing,”
says New York City–based
optometrist Andrea Thau, O.D.,
of the American Optometric
Association, “so we wind up
overfocusing as we strain
to find a 3-D image on a close-
up 2-D screen.”

Is Life Going
What’s more, the eye’s
natural focal point lies about
20 feet in front of the face.

By in a Blur?
Most people, however, sit less
than two feet from their
computer screen, forcing a ring
of eye muscles to continuously
halfdark /get t y images

contract in order to redirect

focus. If you stare at any sort
Thanks to modern technology, for most of us the future of digital monitor for hours,
looks…cloudy. Learn how to preserve your eyesight in an those eye muscles can become
increasingly digital world. B y B r i gi d S wee n e y so overwrought that they can’t

74 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

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 Healthy Dose Is Life Going By in a Blur?

relax, even after you look The thing is, your eyes can’t
Even if your your eyes are level with the

away. The resulting blurred
vision, a main CVS symptom,
often clears up in as little
eyesight is
differentiate between a very top of your monitor, says
mind-numbing spreadsheet Louise Sclafani, O.D., director
and a flirty e-mail from the
top-notch, of optometric services at the

as a few seconds, but if you
hit this hazy point a lot—as
in several times a day, most
you may
hot guy you’ve just started University of Chicago Medical
dating. To them, any on-screen Center. Your eyes focus
activity is so captivating that
still want best when they’re looking

days of the week—then the
short-term nearsightedness
might become permanent.
to get fitted
blinking typically becomes an downward, she notes, and
afterthought. Case in point: partially closed lids can combat
A recent study found that most
for computer dry eyes by preventing tears

(It’s still up for debate
whether or not the problem
is reversible. The American
Optometric Association
warns that it might not be,
while the American Academy
of Ophthalmology, an M.D.
association, considers CVS to
be a temporary, day-to-day
annoyance that improves as
soon as you take some time
away from staring at a screen.)
One thing that’s, er,
crystal clear is CVS’s other
big troubling symptom: dry
eyes. Parched, itchy peepers
may sound trivial compared
with lost vision, but frequent
dryness can lead to infection.
people blink an average of
16 times per minute, regularly
whisking away debris and
keeping their eyeballs well-
oiled for optimal function.
However, when settled in
front of digital screens, those
same people blinked fewer
than six times per minute,
leaving the door open for
seriously dry, irritated eyes.
Save Your Sight
Chucking your computer, iPad,
or smartphone and taking up
an Amish-like 19th-century
lifestyle isn’t necessary;
most CVS symptoms can be
controlled. The first step:
glasses.
Start living by a simple
20-20-20 rule, says Thau.
Look away from your screen
every 20 minutes for 20
seconds and focus on a fixed
point 20 feet away. Set an
alarm via onlineclock.net to
remind yourself to get into
the habit. Like any exercise,
this eye movement works best
when practiced regularly, but
every little bit will help.
Next, make sure your
workstation—at the office
or at home—is set up so that
from evaporating. Cutting
down on any annoying glare
helps too. If you’re holding a
smartphone or e-reader and
have to cup one hand over
the screen to read the words
on it, you could be straining
your eyes and risking CVS,
according to the American
Academy of Ophthalmology.
Close the blinds, adjust your
device’s contrast or brightness
levels, or buy an inexpensive
antiglare cover.
Still holding on to your
20/20? Even if your eyesight
is top-notch, you may want
to consider getting fitted for
computer glasses, says Thau.

Race plays a critical role in finding a

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could make you a lifesaver. And who
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mixedmarrow.org

Unlike corrective lenses for
near- or farsightedness, these
reduce eyestrain by helping
your midrange vision. Your
doctor can even prescribe an
all-in-one pair of lenses that
will correct CVS and any other
sight issue. (That said, always
make sure the prescription
you have is up to date; even
a slight uncorrected flaw in
your vision can exacerbate the
symptoms of CVS.)
Above all, when in doubt,
blink it out. Whenever you sit
in front of a screen for hours
at a time (and for most people
that’s practically every day),
try to remember to combat
overly dry eyes by blinking
very slowly—as if you’re fading
off to sleep—every so often.
Small breaks and a healthy
tom merton/get t y images
perspective are the keys to
beating CVS. “Yes, computers
can be a visual challenge for
our eyes,” says Thau, “but when
used with caution, they won’t
do permanent damage.” n
Peeker
Performance
excessive time with technology aside, the
quality of your eyesight depends largely on your
genes. yet another thing to blame on the ’rents:
you’re more likely to need glasses if mom and
dad both wear them. still, you can do a lot to
keep your eyes healthy.
Put down the Shelve the
cigarettes. Puffing redness-removing
away narrows blood drops. that little Eat a dark green recommended. Bad
vessels all over the bottle may help hide a salad. yes, carrots lens habits can lead to
body, including in the hangover, but products are good. But the infections and painful
eyes, upping the risk of that relieve redness antioxidants found in corneal ulcers.
macular degeneration work by cutting off leafy greens, such as Schedule regular
and serious optic blood flow to the eyes. spinach and kale, also checkups. you
nerve damage. Prolonged use can lead protect vision. throw book annual exams for
Use self-tanner— to rebound redness, a in some salmon or your general health
and splurge on burning irritation, or flaxseed while you’re and should do the
shades. frequent UV damaged corneas. at it: studies suggest same for your eyes.
exposure can increase Try a warm that omega-3 fatty your doc will check
acids help counteract
your risk of cataracts compress. eye your prescription and
and melanoma (yes, glands and tear ducts dry eyes. look out for other eye
on your eyeballs). can clog easily, and Practice visual issues, like glaucoma.
Whenever you’re then become infected. hygiene. Wash she can also keep tabs
out in the sun, wear lay a damp washcloth your hands before on any possible CVs-
sunglasses that block over your eyes for 10 handling contact related vision changes,
100 percent of UVa minutes once a week lenses, and never wear so speak up about
and UVB rays. to loosen things up. them longer than your screen time.
© 2011 Blue Diamond Growers. All rights reserved.
*1 cup milk contains 149 calories per serving vs. 1 cup
Unsweetened Vanilla Almond Breeze® Almondmilk with 40 calories per serving.
Milk data from USDA National Nutrient Database for Standard Reference 23 (2010).
www.almondbreeze.com
 Slim-Down Strategies

Get a Lean
Belly­—Fast!
Abdominal bulge isn’t just a problem for fitting
into your jeans—it’s the biggest threat to your overall
health. Follow this easy plan from TV’s hottest doc
and lose that stubborn pooch.
By Travis Stork , M.D., with Peter Moore

Your
bikini
stress
ends here.

78 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

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w
Slim-Down Strategies Get a Lean Belly—Fast!

Travis
Stork,
M.D.: The
doctor will
see your
When patients arrive in the E.R., I have literally a abs now.
few seconds to decide what’s wrong and how I can help.
Know which vital sign I check first? Their weight. The
most important indicator of how people will manage
a health crisis is how much belly fat they’re carrying.
Why? Because your health risks climb right along with
your waist measurement. Not only are high levels of
belly fat associated with heart disease, diabetes, stroke,
and cancer, but obese patients are also 37 percent more
likely to die from injuries sustained in a car accident.
Of course, it’s a lot more fun to track what happens
when the number on the scale falls—which is exactly
what will happen if you take the following five simple
prescriptions to heart. Without that extra flab, you’ll
be healthier, more confident, and more energetic. And
nothing says “health” better than having a flat, sexy
stomach to show off to the world.

1/ Never Go on a Diet salt—and a whole bunch

You’ve heard ’em all: the
cabbage soup diet, the
grapefruit diet, the banana
diet. Launch into any of
these and you’re bound to
lose some weight. Suddenly,
you’re not randomly
grazing—you’re eating with
a plan. The problem is, your
brain is a calorie hog, and it
takes an immense amount
of concentration to stick to
a complicated diet. So don’t.
Instead, focus on eating great-
tasting, belly-filling foods
that will keep you satisfied so
you won’t be likely to overeat.
These foods include whole-
grain cereal, oatmeal, green
tea, tuna, salmon, apples,
walnuts, and lean chicken,
beef, and pork.
2/ Eat Simply
Next time you’re in a grocery
store, pick up any boxed food
and read the label. Chances are,
it will have a few ingredients
you recognize—wheat, sugar,
you don’t. These are the
chemical additives that
food scientists have
cooked up not only to
foil the spoilage process
but also to mess with
your body’s natural taste
and appetite regulators.
Your tongue is covered with
flavor sensors that guide you to
seek a variety of sensations and
eat a balanced diet. The people
who make processed foods
have tweaked the formulas for
their chips or soup to achieve
Want
More?
> Adapted
from The
Lean Belly
Prescription,
by Travis
Stork, M.D., with Peter Moore
(Rodale). Available wherever
books are sold and at Womens
HealthMag.com/LeanBelly.

80 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

 a balance of sweet and savory,
so you’re less likely to grow
tired of that food and seek out
something new. The solution?
Focus on eating foods with
only one ingredient. If you
think that means you’ll spend
more time in the produce,
meat, and dairy sections of
the store—you’re right. That’s
where slim women shop.
3/ Munch More Often
This prescription is all about
managing your body’s energy
needs over the course of a day
so that you’re never too hungry
to think straight. If your food
supply slacks off, even for a
few hours, it’s an invitation to
gluttony. An easy fix: Eat
every three hours, beginning
with breakfast. A study from
the University of Massachusetts
Medical School determined
that people who skip breakfast
are four and a half times more
likely to be obese than those
who make time for it. Be sure
that each of your snacks has
a good mix of protein, fat,
fiber, and carbs. Eating on this
schedule will solve the biggest
problem people face when it
comes to losing weight: being
too hungry to keep it up.
A PERFECT DAY OF EATING
What can 24 little hours do? If you choose the right foods, they can
pave your way to better health and a slimmer middle.
PAGE 78: T Y MILFORD/MASTERFILE; OPPOSITE PAGE: JEFF LIPSK Y; THIS PAGE: CORBIS
MORNING
Breakfast: Eggs with
bacon or ham
> Study subjects who ate
a high-protein breakfast
were more likely to feel full
throughout the day than
those who consumed protein
at any other time. And eggs
are a particularly good
source, according to the
National Institutes of Health.
A.M. snack: Apple
> One a day may keep the
chub away: An Appetite
study found that people
who ate an apple consumed
15 percent fewer calories
afterward than those who
didn’t eat the fruit.
Spend
more time
in the dairy,
produce, and
meat aisles.
That’s
where slim
women
shop.
4/Drink Plenty
and Drink Smart
Beverages with added sugar
account for nearly 450
calories per day in the average
American’s diet. That’s more
than twice as much as we were
drinking 30 years ago, and
those calories are in the form
of heavily sweetened sodas,
coffee and tea drinks, bottled
“healthy” smoothies, and sugar-
laden fruit drinks. Improve your
fluid intake by inaugurating
a water schedule: Have a
glass of water when you first
wake up in the morning, one
midmorning, one before you
eat lunch, one midafternoon,
one before dinner, and one as
a nightcap around 8 p.m. If
NOON
Lunch: Chef’s salad
with olive oil and
balsamic vinegar
> The lean protein (turkey,
ham) and healthy fats
(olive oil) help keep you
burning fat and prevent
a midday lull. Order the
dressing on the side and dip
your fork into it before each
bite to rein in calories.
Snack: Low-fat string
cheese and walnuts
> After sitting at your desk all
morning, you’re less likely to
burn off carbohydrates. Curb
your carb intake and up the
amount of healthy fat you
consume in the afternoon.
you stick with this plan, you’ll
find that you crave soda less. If
you’re counting on that Coke
for the caffeine, swap it for
coffee with milk. Other smart
alternatives include low-calorie
homemade juice, unsweetened
iced tea, and flavored seltzer
water (just be sure to skip those
that are high in sugar, high
fructose corn syrup, or any kind
of artificial sweetener).
5/ Cook It Yourself
After a hectic day, it may
seem easier to eat out. But by
incorporating restaurant meals
into our lives, we’re giving up
two essential things: money and
control. For one thing, plates
are much bigger today than
they were a few decades ago.
Because the plates are bigger,
they’re carrying more food.
And consider these additional
benefits of gathering around
the table with your family:
People tend to linger longer
over a home-cooked meal,
which has been linked to
consuming fewer calories.
And kids who grow up in
families that regularly observe
the evening meal do better in
school, weigh less, and are more
likely to stay away from drugs. Q
NIGHT
Dinner: Grilled salmon
with spinach
> The fish’s omega-3s slow
digestion and delay hunger,
and one study found that
they may also target belly
fat: Women who ate a
balanced diet that included
omega-3s lost one and a
half more pounds of torso
fat than women on the same
diet without the omega-3s.
Before bed: Cherry juice
> In animal studies, a high-
fat diet enriched with cherry
powder was linked to lower
body fat and less weight gain
than the same diet minus the
cherry powder.
March 2011
HOW TO
EAT LESS
In a 2006 study on weight-
loss techniques done by the
Centers for Disease Control and
Prevention, 80 percent of the
people who lost weight and kept
it off had something in common:
They ate less. Sounds obvious,
right? Not if you’re eating more
than you realize—and that’s
surprisingly easy to do. Use these
simple tricks to cut back:
Turn off the tube.
Researchers at the University of
Massachusetts found that people
ate 300 more calories when
eating while watching television.
Slow down. You can cut your
calorie intake by 10 percent just
by taking a moment to breathe
between bites, according to
researchers at the University of
Rhode Island. It takes 20 minutes
for the “I’m full” signal to get
from your belly to your brain.
Serve snacks in a dish. And
put away the package. This way,
you won’t be tempted to eat an
entire bag of pretzels in one shot.
Visualize a hearty meal.
Make sure your appetite is real
by picturing, say, a big steak. If
it isn’t appetizing, your “hunger”
might be boredom or thirst.
Get a change of scenery.
Australian researchers found that
visual distractions can help curb
cravings. Try taking a walk before
you dive into the fridge.
Drink cherry
juice before
bed. The
carbs may
help boost
your brain’s
production of
serotonin, a
neurochemical
that can
help induce
sleepiness.
/ W O M E N ’ S H E A LT H 81
 Slim-Down Strategies
“My old clothes
fall off my body!”
A
s a teen growing up in Silver
Spring, Maryland, Kristen
Collins Eccleston regularly
dined on greasy fast food with her
friends. After college she met her
now husband, Bryan, and got into
the habit of splitting extra-large
pizzas with him and ordering
buffalo wings for Sunday-night
football. Their junk-food feasts
caused Kristen to tip the scale at 180
pounds. When Bryan proposed in
2009, it was a wake-up call for the
25-year-old special-ed teacher, who
vowed to shed weight from her
5'6" frame before getting hitched.
THE CHANGE
While shopping for size-16 wedding
gowns in February 2010, Kristen’s
mom sensed her daughter’s misery.
She sent Kristen an encouraging
note, pledging her support and
offering to buy her a new smaller-
size outfit for the rehearsal dinner.
“My mom wanted to see me
happy, so she motivated me to do
something about my weight,”
says Kristen. “She told me to do it
as a wedding gift to myself.”
THE LIFESTYLE
Kristen trimmed her portions and
added more lean protein, veggies,
and fiber-rich whole grains to her
meals. Bryan joined her for daily
after-dinner walks, and by May
2010, one month into her shape-up,
Kristen’s clothes felt looser. Then
Bryan suggested jogging their usual
EAT THIS, NOT THAT!
Venetian Apricot
1,420 mg sodium
82 W O M E N ’ S H E A LT H / March 2011
BEFORE
180 lbs
AFTER
130 lbs
one-mile route, and for added
incentive they signed up for a 5-K.
Kristen increased her evening runs
by half-mile increments, and she
finished her first race bursting with
pride. She immediately signed up
for another and ran one or two a
month until her November nuptials.
A month before the big day, she
was fitting into size-6 clothes.
THE REWARD
Before her slim-down, Kristen
avoided cameras. But she enjoyed
posing for her wedding photos
and even rocked a two-piece
swimsuit on her honeymoon, sans
cover-up. “Now I want everyone
to see me,” she says. “I have the
confidence I’d always wanted.”
… at Olive Garden
Garlic-Herb Chicken
Chicken con Broccoli
380 calories 960 calories
4 g fat 41 g fat
(1.5 g saturated) (18 g saturated)
32 g carbs 90 g carbs
2,180 mg sodium
8 g fiber 12 g fiber
/ WomensHealthMag.com
YOU
LOSE,
YOU
Q &A
WIN!
KRISTEN’S TIPS
Stay competitive. “Trying to keep
up with my fiancé pushed me and
kept me from skipping workouts. I
didn’t want him to outdo me.”
Take two. “Vow to stick with a new
routine for just two weeks. After
that it becomes a habit you don’t
even think about.”
Forget fads. “Diets never worked
for me because I felt deprived. I
had to learn to eat mostly whole
foods in moderation.”
Share Your Story
> If you’ve fought flab and won,
you could be featured in the
magazine. Go to Womens
HealthMag.com/YouLose.
Ask the Expert
SEND KERI YOUR
WEIGHT-LOSS
QUESTIONS AT
WomensHealthMag.com
TAKE A
LOAD OFF
• KERI GLASSMAN, R.D.
NutritiousLife.com
Why do so many
eating plans forbid
drinking coffee?
—Anne F., Toms River, NJ
The sugar, cream, and
milk that java lovers
tend to dump into their
cups are sources of extra
calories. Then there’s
the fact that caffeine can
cause irritability and
sleeplessness, which may
lead to overeating. But
caffeine has been shown
to raise your metabolic
rate, so an occasional cup
or two of joe can be a good
thing for your diet. If you
can’t stand it black, add a
little skim milk.
Can you become
“immune” to a diet?
—Kate D., Boston, MA
CLOCK WISE FROM TOP LEFT: NO CREDIT; DANUTA OTFINOWSKI; NO CREDIT; MITCH MANDEL AND THOMAS MACDONALD/RODALE IMAGES (2)
Sort of. Research shows
that the more diets you
try, the harder it becomes
to lose weight. Chronic
calorie restriction causes
you to pump out more of
the hormone that makes
you hungry (ghrelin)
and less of the one that
makes you feel full
(leptin). Plus, you tend to
lose metabolism-boosting
muscle mass when you
diet, and without muscle
around to crush extra
calories, a diet that may
have worked in the past
may not be as effective in
the future. Avoid fad
diets and focus on eating
low-calorie but high-
nutrient foods in portion-
controlled amounts. And
add strength-training
sessions to your routine.
Experts
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© Procter & Gamble, Inc., 2011

 Slim-Down Strategies bananaS:
Ones with a hint
of green are lowest
in calories.

Slim Pickings
Fruit is a healthy snack, but some
of Mother Nature’s candy contains a
lot of sugar and calories. Behold, juicy
treats that won’t pack on pounds.
Raspberries
(64 calories per cup)
“If you struggle with
portion sizes, you’ll love
berries,” says Ashley
Koff, a registered dietitian
in Los Angeles. “You
feel as if you’re eating more
because they’re small.”
And while all berries are
awesome sources of
hunger-quelling fiber,
raspberries have the most
(one cup has more than
the amount in four slices of
whole-grain bread, and
twice as much as in one cup
of blueberries). And
because raspberries are
about one calorie apiece,
GraPefruit: Its
high water content
fills you up, not out.
you don’t have to worry
about measuring them.
Just grab a handful, rinse
them off, and stuff your
face until you're satisfied.
Squeeze more in: Koff
recommends dropping
frozen berries into chilled
brewed tea for a sweet iced
tea without added sugar.
Grapefruit
(82 calories per
medium grapefruit)
Grapefruit diets may have
gone out of style with
legwarmers and leotards,
but these orbs are still
one of your biggest diet
allies: “They’re low in
sugar and high in fiber,
plus research shows they
improve insulin resistance,
meaning they make you
feel fuller,” says David
Grotto, R.D., author of 101
Optimal Life Foods. In a
study published in the
Journal of Medicinal Food,
obese adults who ate half
a grapefruit before each
of their three daily meals
lost three more pounds
over the course of 12 weeks
than those who skipped
the grapefruit appetizer.
Squeeze more in: Citrus is
a great complement to
soy sauce and other Asian
flavors. Add grapefruit
segments to a stir-fry once
everything else is cooked,
then stir gently and heat
until just warmed.
Apples
(95 calories per
medium apple)
An apple a day could
keep your fat jeans away.
The fiber in apples slows
digestion, and if your
stomach is full of fruit,
you’re less likely to reach for
a sugary snack, says Koff.
A medium apple has four
filling grams of fiber (most
of it’s in the skin, so don’t
peel it!). Bonus: Research
has found that inhaling
a green-apple scent when
a food craving hits may
trick your brain into thinking
you’ve already eaten—and
result in weight loss.
Squeeze more in: Toss
chopped apple, jicama,
and celery with olive oil,
lemon juice, and honey for
a refreshing side salad
with a touch of sweetness.
Bananas
(105 calories per
medium banana)
Bananas, with their stick-
to-your-ribs texture,
are often wrongly accused
of being fattening. But
new research proves their
innocence: Findings reveal
that the yellow guys contain
“resistant starch,” a type of
fiber that your body digests
more slowly, which keeps
blood sugar stable and
leaves you feeling satisfied
longer, says Grotto. Just be
sure to pick a firm banana
that’s still a little green.
Like any fruit, its starches
morph into sugars during
the ripening process,
making the banana sweeter
and more caloric.
Squeeze more in: Slice
a banana in half, then
cover each piece with
half a tablespoon of your
favorite nut butter and
half a tablespoon of cocoa
powder. Wrap the pieces
in waxed paper and freeze
for 10 to 15 minutes for
a yummy dessert. (Makes
two servings.)
—Brittany Risher

the Lowest-Hanging fruit

Unsweetened frozen fruit and water-packed canned
fruit are worthy stand-ins for fresh produce. But
if you’re watching your waistline, avoid eating dried
fruit. The concentrated sugars up the calorie count.
Plus, “the fruit is less filling, making it tempting to
overeat,” says Ashley Koff, R.D.
MITCh MAnDeL AnD ThoMAS MACDonALD/RoDALe IMAGeS

raSPberrieS:
Get belly-flattening
fiber in a sweet
package.

84 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

 At last, The Abs Diet
gets its first full

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mouthwatering recipes
way to lose that focus on the Abs
Diet Power 12 Foods,

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Beyond Slicing
and Dicing
Your food processor has hidden
talents. Learn five cool things
you never knew it could do.
1/ Grate Hard
Cheeses
A sprinkle of a strong-
flavored cheese such
as Parmigiano-Reggiano
or Grana Padano can
add lots of flavor to pasta
or salad for minimal
calories (around 20 per
tablespoon). Bonus:
Eating cheese can
neutralize acids in the
mouth, helping restore
tooth enamel and prevent
cavities, according to
researchers at the Forsyth
Institute in Boston.
Try this: Bake flattened
tablespoons of freshly
grated Parmesan on a
baking sheet at 325°F
for 6 to 10 minutes, until
lightly browned. Cool
and loosen with a spatula;
let sit 5 minutes until
hardened. Use as a salad
garnish or predinner snack.
2/ Emulsify Salad
Dressing
A DIY dressing takes
seconds, costs pennies,
and will entice you
to up your vegetable
intake. And Iowa State
University researchers
have found that eating
veggies with an oil-
based dressing helps
your body absorb cancer-
fighting carotenoids.
Try this: Use the food
processor to chop parsley,
chives, rosemary, or
other fresh herbs. Drizzle
in olive oil and balsamic
vinegar in a three-to-one
ratio. Add Dijon mustard
and honey to taste.
86 W O M E N ’ S H E A LT H
Eat Smart
3/ Pulse Salmon into
Homemade Burgers
Keep a few cans of salmon
on hand so you can make
this quickie midweek
meal that’s loaded with
those nutritional all-
stars, omega-3 fatty acids.
Try this: In a food processor,
combine two 15-ounce
cans drained wild salmon,
2 tablespoons onion
flakes, 2 eggs, ½ cup light
mayo, ¼ cup bread
crumbs, 1 tablespoon lemon
juice, and ½ teaspoon
freshly ground black pepper.
Pulse until just combined.
Form patties (recipe makes
six large or 12 small)
and coat with additional
bread crumbs. Cook in a
pan with oil, 4 to 5 minutes
per side. Serve on whole-
grain rolls or with cocktail
sauce for dipping.
4/ Liquefy Sautéed Give stale
Onions for a bread a
Flavor Boost new lease
Use the resulting on life.
velvety sauce as a base
for chicken dishes,
pasta sauces, and more,
says recipe writer Max
TOM SCHIERLITZ, PROP ST YLING: R ACHEL HA AS/JED ROOT
Falkowitz, a columnist
for SeriousEats.com.
This is also a great way to
sneak the heart-healthy
flavonoid quercetin into
your meal.
Try this: Sauté finely diced
yellow onions in canola oil
(about 1½ tablespoons of
oil per medium onion) until
well-browned and limp.
Add spices, if desired. Pour
into the food processor
and pulse until fully blended.
/ March 2011 / WomensHealthMag.com
5/ Make Your Own
Bread Crumbs
They’ll taste fresher
than the store-bought
kind, and they’ll also
be better for you. “It
can be hard to find 100
percent whole-grain
bread crumbs,” says
Michelle Dudash, R.D.,
an Arizona-based chef.
Try this: Tear a slice of
bread into quarters and
toss the pieces into a
food processor. (Using
fresh bread will give
you moist crumbs that
you can use to coat part-
skim mozzarella cheese
sticks before baking;
stale bread is better
suited for fine, firm, dry
crumbs that will give
chicken a satisfyingly
crunchy coating.) Pulse
until crumbly.

—Rachel Meltzer
Warren, R.D.

Ready to Cook?
> Get more quick and easy
recipes to make with your food
processor at WomensHealth
Mag .com/Recipes.
 Eat Smart

Roasted
Garlic
Beer
Bread
bEEr tip #1
> Taste a beer before cooking
with it. If you can imagine drinking
the brew with the dish you’re
making, it will likely make a good
ingredient. Don’t like it straight
from the bottle? Don’t cook with it.

Meals
on Tap
From pilsner to robust stout,
beer can crank up the flavor
of a dish—and in moderation, Mussels
in Beer
it’s surprisingly healthy too. Broth
By Matthew Kadey, R .D. /
photographs by levi brown

88 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

 At 110 calories, you’ll fall in love
with bagels all over again.*
*Calorie count doesn’t include toppings. But at 110 calories per bagel, top away.

Thomas’® Bagel Thins™ Bagels

are full of the soft, bagel taste you crave, in a delicious
light texture. Try them in Plain, 100% Whole Wheat,
Cinnamon Raisin, and Everything. You might even say
they’re just what you’ve been looking for.

Thomas’ ® Plain Calories Fiber Fat

Bagel Thins ™ 110 4g 1g

© Orograin Bakeries Products, Inc. All rights reserved. www.thomasbagels.com

 Eat Smart Meals on Tap

BEER TIP #2

a
> Beer can be substituted for
part of the liquid—water, stock, or
wine—in recipes. In general, use a
darker beer as a stand-in for red wine
and a lighter brew for white.

Americans have been

cooking with wine ever
since Julia Child brought
the finer points of French
cooking to our shores
50 years ago. But now a
humbler libation is making
its star turn: beer. “Cooking
with beer is a hot culinary
trend,” says Rebecca
Newell, executive chef at
The Beehive, an eclectic
comfort-food restaurant in
Boston. “The microbrew
boom of the 1990s made
people aware of the true
craftsmanship with which
beer can be made, and
FOOD ST YLING: VIC TORIA GR ANOF/ART DEPARTMENT, PROP ST YLING: MAT THEW GLEASON
now they’re experimenting
with beer in the kitchen as
well as at the bar.”
The right beer can
deepen the flavors of both
sweet and savory dishes,
which is why Newell
switched from cooking
mussels in white wine
Beer-
to exclusively in lager. (And Brined
unlike at the bar, there’s Pork Chops
no need to worry about with Beer-
ingesting too much—most Mustard
Sauce
of the alcohol burns off
during cooking, even as
the flavors intensify.)

90 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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Arugula
Salad
with
Sweet-
and-Sour
Beer
Dressing
What’s Brewing?
The wide-ranging flavors
of different beers stem from
how they’re made. All are
fermented from grains,
often barley. A process called
malting, which turns the
grain’s starches into sugar, can
lend a subtle sweetness to a
dish, while hops, flowering
plants used for flavoring, give
92 W O M E N ’ S H E A LT H
Eat Smart Meals on Tap
> Use bitter, hops-heavy beers for deeply flavored
dishes, such as stews, and add them toward the end of
cooking. Lightly hopped beers, such as lagers, are best for
reduction sauces or anything that has to cook a long time.
a brew (and any dish it’s added
to) a pleasant bitterness.
The type of yeast used
during brewing determines
if the beer is a lager—which
tends to be paler, drier, and less
alcoholic—or a more potent,
bold ale. But there are dozens
of subclassifications, from
pilsner to pale ale, and each
imparts its own unique stamp
/ March 2011 / WomensHealthMag.com
BEER TIP #3
on a dish. “Chefs seek out
flavor, and beer flavors have
exploded,” says Newell. (For
more on the specific varieties,
see our primer, at right.)
Read on to discover what
college didn’t teach you about
beer: that there are more
ways to enjoy a cold one than
out of a tap, and plenty of legit
reasons why you should.
Choose
Your
Brew
Increase your bottle
knowledge with the
primer below, courtesy
of beer sommelier
Christina Perozzi,
coauthor of The Naked
Pint: An Unadulterated
Guide to Craft Beer.
American Lager
> Flavor: Delicate
and crisp with heavy
carbonation
> Best for: Poaching
chicken; brines; breads
Pilsner
> Flavor: Light and
crisp; slightly more
bitter than lager
> Best for: Creamy
soups; pizza dough;
braising veggies
such as cabbage
Pale Ale
> Flavor: Rich, with a
dry, bittersweet finish
> Best for: Cheese
fondues; fish batter;
marinades for meat
or poultry; stir-fries
India Pale Ale
> Flavor: Lots of
oomph, with lingering
bitterness
> Best for: Mexican
food; marinating game
meats such as bison
Amber Ale
> Flavor: Slightly sweet
and woody; between
a pale ale and a stout
> Best for: Steaming
shellfish; gravy;
French onion soup
Porter
> Flavor: Smoky and
crisp, with nutty or
licorice undertones
> Best for: Barbecue
sauces; beef or pork
stews; baked beans
Stout
> Flavor: Roasted,
with chocolate and
coffee notes; typically
the darkest beer
> Best for: Chocolate
desserts; roasted
meats; chili
Wheat/Belgian
White Ale
> Flavor: Light
and citrusy
> Best for: Poaching
and steaming seafood;
pancake batter;
salad dressings
 Per Serving

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Del Rio, TX 78840.
®
Yogurt 6 oz. cups
 Eat Smart Meals on Tap

Cheers to Your Health protein that helps flush heart- cancer-battling antioxidants
Vino is more vaunted, but hampering LDL cholesterol that are found in wine.
beer has some surprising from the blood. Generally, bitter and darker
nutritional perks. “Moderate You can drink to a stronger beers deliver a bigger
BEER
TIP #4 beer consumption has been skeleton too. Researchers antioxidant wallop than their
> Save low- shown to raise beneficial HDL at the University of California lager and light counterparts.
cal beers for cholesterol, which reduces at Davis found that beer, Of course, overindulging
drinking— heart-disease risk,” says Molly especially pale ale, is rich in in beer has been linked to
they don’t have
enough flavor Kimball, R.D., of Ochsner bone-building silicon. everything from liver problems
to stand up Elmwood Fitness Center You’ll also get a hefty to breast cancer, and the stuff
to cooking, and in New Orleans. Its alcohol dose of hops-derived flavonoids, is loaded with carbs, so stick to
saving a few may also elevate levels of a the same kind of age-defying, a single bottle or can a day.
calories isn’t
worth ruining
the dish.

Chocolate
Stout
Pumpkin
Brownies

94 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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HER MOM BACK.

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Photography contributed by: Jay Farbman

Mussels in Beer Broth
2 lbs mussels, debearded
1 Tbsp vegetable oil
1 leek, thinly sliced
3 garlic cloves, thinly sliced 1/ preheat oven to 375°f. remove
3 medium-size tomatoes,
seeded and diced
1 Tbsp fresh thyme
1 Tbsp butter
¼ tsp red pepper flakes
2 cups low-hops amber ale
or wheat beer 1 tsp fennel seeds
Juice of ½ lemon
⅓ cup chopped cilantro or until just combined (don’t overmix).
flat-leaf parsley Bake for 50 to 55 minutes, or until
1/ rinse mussels. throw out any that
are broken or open when tapped.
2/ in a large saucepan, heat oil over
medium heat. Add leek and garlic;
cook 4 minutes. Add tomatoes,
thyme, butter, red pepper flakes, and
beer. Bring to a boil, add mussels,
cover, and simmer until mussels have
opened, about 3 to 4 minutes.
3/ Using a slotted spoon, transfer
mussels and vegetables to 4 serving
bowls, dividing equally. Add lemon
juice and salt and pepper to taste to
the pan and return contents to a boil.
simmer until the liquid is reduced by
half. ladle over mussels and garnish
with cilantro or parsley.
Makes 4 servings carbs, 75 mg sodium, 3 g fiber, 3 g protein
Per serving: 350 cal, 12 g fat (3.5 g sat),
21 g carbs, 680 mg sodium, 1 g fiber,
29 g protein
Roasted Garlic
Beer Bread
2 whole garlic bulbs
2 cups whole-wheat pastry flour
1 cup all-purpose flour
2 Tbsp sugar
2 Tbsp extra-virgin olive oil
1 Tbsp baking powder
1 Tbsp chopped fresh rosemary
¾ tsp salt
1½ cups lager or pilsner with Sweet-and-Sour
the papery covering of the garlic
and slice off the tops. wrap heads in
foil and bake for 45 minutes, or until
garlic is very soft. let cool.
2/ grease a 9-inch-by-5-inch loaf
pan. in a large bowl, squeeze out the
soft garlic pulp and mix with flours,
sugar, olive oil, baking powder,
rosemary, and salt. Add beer and stir
top is golden brown and an inserted
toothpick comes out clean. let
cool before unmolding and slicing.
Makes 10 servings ½ teaspoon cinnamon.
Per serving: 190 cal, 3.5 g fat (0 g sat), 34 g
carbs, 340 mg sodium, 3 g fiber, 4 g protein
Beer-Brined Pork
Chops with Beer-
Mustard Sauce
2 cups plus 1½ cups low-hops with beer, sugar, fennel seeds,
lager or pilsner coriander, cayenne, and salt to taste.
3 Tbsp kosher salt
1 Tbsp sugar
4 bone-in pork chops, 2 minutes, stirring often.
1½ inches thick
1 Tbsp plus 2 tsp canola or spinach, and bell pepper. divide
vegetable oil
2 shallots, diced
1 cup reduced-sodium
chicken broth
1 Tbsp honey
2 Tbsp balsamic vinegar
½ tsp dried thyme
1 Tbsp grainy mustard
2 tsp cornstarch
½ tsp black pepper
1/ in a container large enough for
pork chops to lie flat, add 2 cups
Meals on Tap
water, 2 cups beer, kosher salt, and
sugar. place chops in liquid and add
more beer or water to cover the
meat. refrigerate for 4 to 6 hours,
flipping chops once.
2/ in a saucepan, heat 2 teaspoons oil
over medium heat. Add shallots and
cook for 2 minutes. Add remaining
1½ cups beer, broth, honey, balsamic
vinegar, thyme, mustard, and salt
to taste. Bring to a boil, reduce heat
to medium-high, and simmer for 8
minutes, or until reduced by about
half. stir in cornstarch and continue
simmering for 2 minutes, or until
slightly thickened. remove from heat.
3/ remove chops from brining liquid,
pat dry with paper towels, and season
with black pepper. heat 1 tablespoon
oil in a large skillet over medium
heat. cook pork chops for 4 to 5
minutes per side, or until they reach
an internal temperature of 160°f.
let rest for 5 minutes and serve
topped with beer-mustard sauce.
Makes 4 servings 1 cup stout beer, room
Per serving: 520 cal, 22 g fat (6 g sat),
22 g carbs, 1,740 mg sodium, 0 g fiber,
44 g protein
Arugula Salad
Beer Dressing
2 Tbsp tamarind paste (available grease an 8-inch square baking pan.
at indian and asian markets) in a bowl, stir together cream cheese,
or ¼ cup orange juice mixed
with 2 Tbsp lime juice
½ cup fruit-flavored beer, cinnamon; set aside.
preferably raspberry or cherry
1½ Tbsp brown sugar
½ tsp coriander powder
⅛ tsp cayenne powder
½ cup pecans, roughly chopped
4 cups arugula
3 cups baby spinach
1 red bell pepper, chopped
4 hard-boiled eggs, sliced
3 oz crumbled feta cheese
1/ in a bowl, pour ½ cup boiling water
over tamarind paste and let it sit
for 30 minutes. place tamarind paste
and water mixture (or orange juice
and lime juice mixture) in a blender
process until smooth.
2/ in a dry skillet, toast pecans for
3/ in a large bowl, combine arugula,
march 2011
Eat Smart
salad among 4 serving plates and
top with egg slices, feta, and toasted
pecans. drizzle beer dressing on top.
Makes 4 servings
Per serving: 290 cal, 20 g fat (6 g sat),
16 g carbs, 410 mg sodium, 3 g fiber,
12 g protein
Chocolate Stout
Pumpkin Brownies
2 Tbsp low-fat cream cheese,
room temperature
½ cup plus ¼ cup sugar
½ cup canned pumpkin
3 large eggs, room temperature
1 cup plus 2 Tbsp whole-wheat
pastry flour
1 tsp cinnamon, divided
6 oz bittersweet baking
chocolate, chopped
2 Tbsp unsalted butter
⅓ cup unsweetened
cocoa powder
temperature
1 tsp vanilla extract
½ tsp baking powder
¼ tsp cayenne powder
(optional)
¼ teaspoon salt
1/ preheat oven to 350°f. lightly
¼ cup sugar, canned pumpkin, 1 egg,
2 tablespoons flour, and ½ teaspoon
2/ place chocolate and butter in
a metal bowl and heat over a pot
of simmering water, stirring until
completely melted. remove the
mixture from the heat and stir in
½ cup sugar. mix in 2 eggs, one at
a time. gently stir in 1 cup flour,
cocoa powder, beer, vanilla extract,
baking powder, cayenne, salt, and
3/ scrape half the chocolate batter
into the prepared baking pan and
spread evenly. spread half the
pumpkin mixture on top, then add
the remaining chocolate mixture on
top of that and spread evenly. top
with the remaining pumpkin mixture.
gently swirl batter with a butter
knife. Bake for about 30 minutes, or
until an inserted toothpick comes
out clean. let cool before slicing.
Makes 16 brownies
Per brownie: 160 cal, 8 g fat (4 g sat), 23 g
/ w o m e n ’ s h e a lt h 97
 Eat Smart
THIS
plus
THAT
Grilled Chicken
and Pineapple
Sandwich
Try a sweet-and-spicy Hawaiian
take on a lunchtime classic.
You’ll also need…
Teriyaki sauce
4 slices Swiss cheese
4 boneless, skinless chicken 4 whole-wheat kaiser rolls
breasts (4 to 6 oz each) ½ medium red onion,
thinly sliced
How to make it:
1/ Combine chicken and enough
teriyaki sauce to cover it in a
resealable plastic bag. Marinate
in the refrigerator for at least
4 pineapple slices 30 minutes and up to 12 hours.
(∂-inch thick) 2/ Heat a grill until hot (you
shouldn’t be able to hold your hand
above the grates for more than
5 seconds). Remove chicken from
marinade and place on the grill;
discard any remaining marinade.
Cook for 4 to 5 minutes, flip,
¼ cup pickled jalapeño slices, and immediately add cheese to
or 1 fresh jalapeño, thinly sliced each breast. Continue cooking
98 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com
The heat level
of jalapeños
varies. Taste
the tip of a
pepper before
adding slices.
until cheese is melted and chicken
is lightly charred and firm to the
touch. Remove from grill; set aside.
3/ While chicken rests, add
pineapple and rolls to the grill.
Cook rolls until they’re lightly
toasted, and pineapple slices until
they’re soft and caramelized,
about 2 minutes per side. Top each
roll with chicken, pineapple, red
onion, and jalapeño slices. If you
like, drizzle chicken with a bit
more teriyaki sauce.
MAKES 4 SERVINGS. Per serving: 387 cal,
13 g fat, 29 g carbs, 703 mg sodium,
3 g fiber, 36 g protein
Still Hungry?
> Visit WomensHealthMag
.com/Recipes to dig up more
delicious, healthy meals.
Q &A HOT DISH
• ELLIE KRIEGER, R.D.
Host of Food Network’s
Healthy Appetite
Is Greek yogurt a
healthier choice than
other kinds?
—Elaine M., via Facebook
The thick, creamy Greek
style that’s made by
straining regular yogurt
has more protein and less
natural sugar (lactose)
than other kinds. But
it can also have about a
third less calcium. Any
variety makes a healthy
snack as long as it’s not
loaded with sugar. Some
flavored yogurts can run
as high as 32 grams per
serving, so if you must eat
them, stick to six-ounce
cups with 20 grams of
sugar or less. Better yet,
mix plain yogurt with
some berries and a little
honey for a boost of fiber
and antioxidants.
What nutritious
snacks can I take
with me when I fly?
—Marie L., Indianapolis, IN
Liquid restrictions for
air travel can be tricky
these days (I once had
a jar of peanut butter
confiscated!), so I like
to bring along a pack or
two of instant oatmeal
or cups of all-natural
CLOCK WISE FROM TOP LEFT: PL AMEN PETKOV; LISA HOULGR AVE; MITCH MANDEL (3)
instant lentil, split pea,
or other bean soup (look
for varieties that have
less than 600 milligrams
of sodium). All you need
is a cup of hot water—
one thing you can still
get for free on the plane—
and you have a warm,
comforting, fiber-rich
snack that will keep you
satisfied until you land.
Ask the Expert
SEND ELLIE
YOUR KITCHEN
QUESTIONS AT
WomensHealthMag.com
Experts
 ©2011 Kraft Foods

10 calories. So yum!

Facebook.com/jello
WEIGHT WATCHERS for services is the registered trademark of Weight Watchers International, Inc.
PointsPlus is the trademark of Weight Watchers International, Inc. Trademarks are used with permission by Kraft Foods.
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201436101
 Down Some Rubber! . . . . . . . 104
What Men Think. . . . . . . . . . . . . . . 106

The
Other Kind
of
Boyfriend
Guy pals enrich our lives in ways
our female BFFs just can’t. So
why don’t we hold on as tight
CHRIS CR AYMER / TRUNK ARCHIVE

when they start to slip away?

Here, how to add more testosterone
to your social circle. B y C o r r i e P ik u l

March 2011 / W O M E N ’ S H E A LT H 101

i
Sex & Love The Other Kind of Boyfriend

In my teens and twenties, my friendships were

gender blind: More than half of the people I invited to
my 24th birthday bash were platonic male friends.
Nine years later, when planning my wedding, I was
shocked to realize I contributed only one male
friend to our guest list. It got me wondering: Why had
most of my guy pals vanished from my life?

The fact is, all friendships are
hard to maintain once you
are partnered up. According to
researchers at the University
of Oxford, the average person
ends up losing at least two
close pals when they settle into
a relationship. The reasons are
often pretty straightforward:
Your new romance moves
you to another state, your mate
sucks up a lot of your spare
time, you fall into a different
life stage and no longer
have as much in common with
your old buds. Guy friends,
it dawned on me, are even
trickier to hold on to.
Research is limited as
to exactly why girl-guy
friendships tend to bite the
dust, but experts say it
usually has something to do
with a mate—either yours
or his. “Jealousy from a
romantic partner is one of the
primary costs of having a close
friend of the opposite sex,”
explains April Bleske-Rechek,
Ph.D., an associate professor
of psychology at the University
of Wisconsin at Eau Claire.
The Case for
Male Bonding
Despite the obstacles, experts
agree there are specific boons
that only male friendships
think, feel, and behave is one
of the advantages of an adult
female-male friendship,” says
Michael Monsour, Ph.D.,
author of Women and Men
as Friends. You and your
girlfriends could speculate for
hours as to why men do the
things that vex you—or you
could just ask a guy pal, who
will break it down for you in
10 words or fewer, without all
the stress. This intel can give
you the upper hand in dealings
with not only a boyfriend or a
brother but also a male boss.
Time spent with a dude
is also usually free of the
judgments women sometimes
pass on each other—and
When it comes to
maintenance, guy friends would be upset if they didn’t
call them for a week or
are more Chia Pet than show up at a party, but that
English rose garden. their male friends require
less attention,” says Reeder.
A drama-free relationship
that can be liberating. “With in Newton, Massachusetts. that’s low on expectations and
their male friends, women can “Men are seen by their female high on fun? What’s not to love?
let it all hang out,” says Heidi friends as being on a different
Reeder, Ph.D., an associate playing field, with different The More,
professor of communication measures of success.” Example: the Merrier
at Boise State University. Your best guy friend is unlikely If you’re looking to expand
There’s less dress-to-impress, to feel twinges of jealousy when your circle of male friends,
less calorie counting, less you tell him you’re pregnant. here’s some positive news:
competition in general. And when it comes to Thanks to loosened gender
RJ SHAUGHNESSY

can bring to your life. Getting “Women are natural rivals, maintenance, guy friends are roles and far more equality
a male point of view tops often competing for the same more Chia Pet than English in the workplace, men are
the list. “Gaining an insider’s things in life,” says Lynn rose garden. “People would easier to buddy up to than ever.
perspective on how men Margolies, Ph.D., a psychologist tell me their female friends “We’ve increased the coed

102 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com


reality of our lives,” explains
Reeder. Men and women, of
course, have gone to the gym
together and lived together as
roommates for years and years.
But these days, guys are even
more likely to pop up in your
cooking class or book club,
and it’s not unusual for a chick
to show up at a poker night or
join a fantasy football league.
These common interests
and shared experiences lay
the groundwork for new
platonic friendships.
To make it clear you want
to hang out and not hook up,
communicate your intentions
with words and actions. Asking
Dudes
encourage
you to let
your hair
down.
a potential guy friend to grab
dinner, for example, sends
a very different message than
suggesting he join you on an
afternoon run. “My best friend
of 25 years is a woman, and
for the first few years of our
friendship we didn’t hug each
other, let alone sit in a dark
movie theater, just the two of
us,” says Don O’Meara, Ph.D.,
a professor of sociology at the
University of Cincinnati’s
Raymond Walters College.
“Relationships gain identity
Ask the Expert
from how outsiders define
them, so it’s equally crucial to
confirm to everyone else that
you’re just friends.” Q
Q &A
KISS AND TELL
• MICHELLE CALLAHAN, PH.D.
Author of Ms. Typed: Stop Sabotaging Your Relationships and
Find Dating Success; DrMichelle.com
Dr. Michelle sheds light
on three tricky cross-
gender friendship issues:
I’m close friends
with one of my male
coworkers. How do I
introduce him to
my spouse without
my husband thinking
something’s going
on between us?
—Vanessa L., Edison, NJ
Start by telling your
husband small bits of
information about all of
your coworkers so that
when he finally meets
them, he’ll feel like your
close friend is just one of
your many work friends.
That way, he won’t be
suspicious or distrustful
during the introduction.
When the two meet,
make sure your husband
feels like your priority—
and don’t be overly chatty
or act too chummy with
your friend. One thing
to keep in mind: If you’re
worried about how your
friendship may appear
to your husband, it’s
important to consider
how it might look to your
manager and coworkers.
If you think you might
be sending the wrong
message, you may want
to tone it down a bit.
A guy friend recently
told me he has
feelings for me, but
I don’t think of him
that way. How do
I get the friendship
back on track?
—Elizabeth V., Denver, CO
It’s OK to be honest with
him about not wanting
SEND DR. MICHELLE YOUR SEX AND LOVE QUESTIONS AT
March 2011
to pursue a romantic
relationship. Let him
know how much you enjoy
and value his friendship,
and explain that you don’t
want to take it to the next
level and ruin your bond.
If knowing his feelings
doesn’t make you feel
uncomfortable, continue
interacting with him
as you normally would.
He may be hurt and act
differently for a while,
so be patient and give
him time to get over the
disappointment. And be
sure not to send mixed
signals by flirting or
acting in ways that you
know might confuse him.
My guy friend’s wife
clearly despises
me. How can I get her
to accept me?
—Amy P., Hingham, MA
First, consider if your
behavior is in any way
inappropriate. Do you call
him late at night? Do you
act too intimate with him
when you’re all hanging
out? She won’t accept you
if she feels like you don’t
respect their relationship
or their space. Also, try
to develop a friendship
with her. You may relieve
her insecurities if she
sees you as her buddy, as
opposed to someone
who’s trying to steal her
husband’s attention away
from her. Ask her to have
coffee or lunch with you,
or look for opportunities
to talk to her about things
you have in common
when the three of you are
spending time together.
WomensHealthMag.com
Experts
/ W O M E N ’ S H E A LT H 103
 Sex & Love
Lay Down
Some Rubber!
New research shows that adults are the ones who are
getting careless about condoms. We share the health and
pleasure benefits of using protection. B y Car i W ira D in ee n
I
n terms of safe sex, are you
smarter than a 12th grader?
Maybe not. Groundbreaking
new research on sexual health from
Indiana University found that
condom use is routine for teens,
but not for adults.
While female teenagers use
condoms nearly 60 percent of the
time, women ages 25 to 34 use this
kind of protection for a mere 24
percent of their sexual encounters,
according to the study, which was
published in The Journal of Sexual
Medicine. And even though
condoms don’t offer 100 percent
protection against sexually
transmitted infections, they’re your
best bet for helping prevent the
spread of chlamydia, gonorrhea,
HIV, HPV, and herpes. “You need to
have zero tolerance for anyone
who is unwilling to use a condom,”
says urologist Jennifer Berman,
M.D., an expert in female sexual
medicine, who points out that
one in five adults has an STD and
that many of these diseases, such
as gonorrhea, are on the rise.
NOT-SO-SAFE SEX
Why are we so passive about
protection? For one, many adults in
their twenties and thirties are in
monogamous relationships. “When
you’re in a stable relationship, you
are less concerned about sexual
infections or pregnancy, so you may
forgo using a condom,” says Michael
1 when there’s no love glove.
Amount, in dollars,
that a condom
costs. Talk about
getting bang for
your buck!
104 W O M E N ’ S H E A LT H / March 2011
Reece, Ph.D., director of the Center and scents. Some even come with water-based lubricant on the inside
for Sexual Health Promotion at vibrating rings that stimulate both and outside of the condom.
Indiana University and one of the the penis and the clitoris.” A few more perks: “A condom
study’s authors. Being coupled up What’s more, you can turn the can help a man sustain an erection
can also give some people a false sometimes-awkward act of putting longer,” says Kantor. And many
sense of security. According to on a condom into a pleasurable women feel more relaxed and in-
the Centers for Disease Control and one. Linger for a while, stroking his the-moment when they know
Prevention, many STDs, including penis before and as you slip the they’ve greatly reduced their risk of
herpes and HPV, can have easy-to- latex over him. Just be sure to leave becoming pregnant or contracting
miss symptoms and in some cases some room at the end (if there an STD. All of these things can
no symptoms at all, so you might be isn’t a built-in reservoir tip) to make the sexual experience more
unaware that you (or your partner) prevent breakage. To increase the satisfying for both of you and
are infected. Unless you’ve both sensation—and pleasure—for increase your chances of reaching
been tested, you don’t know for sure both you and your man during sex, orgasm. See? Good things really
if you’re in the clear. Kantor suggests putting a bit of do come in small packages. Q
Even if you and your guy have
been tested, experts say there’s still
a place for condoms in your
relationship. “Condoms are a highly
effective form of birth control;
they’re almost 98 percent effective
in preventing pregnancy when used
correctly,” says Leslie M. Kantor,
the national director of education
initiatives for Planned Parenthood
Federation of America. Plus,
they’re cheap, easy to use, and
hormone-free, and they don’t
require a prescription.
And contrary to popular belief,
condoms don’t have to stand
in the way of good sex. “Some
people think condoms detract from
the flow of the experience or
take away from their partner’s Have him
pleasure, or their own,” says Kantor. slip into
But the study also found that something
adults who use condoms during more
sex are just as likely to rate the colorful.
experience positively in terms of
arousal, pleasure, and orgasm as
NICHOL AS EVELEIGH/GET T Y IMAGES
MAKE PROTECTION
PLEASURABLE
Condoms now come with some
spine-tingling bells and whistles.
“Many are thinner than the
condoms of 10 years ago,” says
Reece. “They’re available in a
range of shapes, sizes, textures,
/ WomensHealthMag.com
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 Sex & Love

WHAT
men
THINK

Adam Levine’s
latest album with Maroon 5 is called
Hands All Over. But the 31-year-old front man
comes across as a perfect gentleman.
A good guy
who looks like Are you as sensitive as
a bad boy— your song lyrics would
perfect! lead us to believe?
Absolutely. I like to be able to
open up and be sensitive.
Making yourself vulnerable is
a huge step, especially for a
guy. It makes you feel great, but
it also puts you in harm’s way.
Does technology like
texting help or hurt a
couple’s connection?
Text messaging gets a bad rap.
It’s the best thing ever because
you don’t have to talk on the
phone that much! You can
convey your interest in how
the person is doing or say “Hey,
I want to let you know I love
you.” It’s a fantastic way to be
creative with your writing. It’s
no different from a love letter.

DAVIS FAC TOR , ST YLING: ARISTOTLE CIRCA , HAIR: SHAUL ABRIV/SHAMPOO ON 3RD, GROOMING: KELLY HENSON
What’s the key to a good
relationship?
Embrace who the person is and
don’t hide who you actually are,
and you’ll be fine.
What still confuses you
about women?
Everything. Men and women
are such different creatures.
The quest to figure each other
out is what makes life so
interesting. Most of the time
guys are far too simple to worry
about anything—we don’t
analyze as much as women do.
There are only a few things
men give a shit about: Xbox, sex,
food, and peace and quiet.
—Rachel Grumman Bender

Want More Love Advice?

> To find out what other celeb
guys have to say, visit
WomensHealthMag.com/Men.

106
Take control of
your pleasure!
Make good sex great
reat with
the simple steps revealed
in The Women’s Health
Big Book of Sex!
You’ll also find under the covers of
THE BIG BOOK OF SEX:
• Dozens of secrets for finding and
landing the man of your dreams.
• What he secretly wants you to
do to him, but will never admit.
(5,000 men took our survey—and
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• A foolproof diet and exercise
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• More than 200 fun and sexy things
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Reinvent your body
and find your bliss.
Have more Control food
cravings Sculpt a sexy Banish stress
energy silhouette for good

Just 15 minutes of yoga a day

can bring out a slimmer, calmer,
sexier you. TARA STILES,
founder of Strala Yoga in New
York City and “coolest yoga
instructor ever” (Vanity Fair),
guides you through more
than 200 body-shaping, life-
changing poses, meditations,
and breathing exercises for
the stressed-out, busy woman.

Essential moves Fat-melting,

Relaxation
every woman should know body-sculpting exercises
TAKE IT FROM

Without rest,
Tara
your body and the Try the following sequence, staying in
mind can’t decom- ROUTINE each pose for 5 deep inhales and exhales. C LU T T E R -
press from the day. FREE AND
CALM
How often do you
get sucked into Make your bed.
thankless tasks like Down Dog Down Dog Low Lunge High I have a hard time E SS EN T I A L P OS E S B AC K B E N DS

organizing receipts
p. 36
Split, Open p. 46
Lunge with this one, but
this is advice I should
or folding clothes
Cow Up Dog
p. 50
Hips take myself, and
when you’re try- p. 39
making the bed is
ing to relax? The Exhale, drop your belly, Keeping your palms
just the beginning. arch your lower back, pressed down, straighten

essential
problem isn’t those Having clutter all and look up. your arms, roll your

poses
distractions (every- over the house, dishes shoulders down and
CHAPTER one has them!); back, and press your

03 In this chapter,
in the sink, clothes
it’s your restless chest forward. Let your
on the floor, and the
thighs and shins come
you’ll find a how-to primer on every brain and body. If bed unmade adds up up off the floor.
single pose that makes up the 15-minute you haven’t moved to chaos in the mind
routines throughout the rest of the book. enough during
High Lunge with Twist Single-Leg Forward Warrior 3, Hands on Shin Half and body. Try it
To keep things simple, they are divided the day, your brain
p. 51
Bend p. 55
Moon for a week: Pick up
Bend your elbows
into categories as follows: Standing tries to compen-
p. 60 p. 66 after yourself. Clean slightly and sway
Poses; Seated Poses; Arm Balances the dishes after each your torso from
sate by making side to side to
meal. Put away your
and Inversions; and Other Poses (Lying- your body feel release tension.
papers after you
Down Poses, Back Bends, and Partner- restless so it can
work. Make your
Supported Poses). move. But these
bed in the morning. Gently press the tops of your feet against
Within each category, specific moves feelings can back- the floor; your knees can also remain on the
If you already do
are designated as Main Poses. Master floor to help support your lower back.
fire and draw you these simple tasks,
these basic versions and you’ll be able into unnecessary you surely know
to do all their variations with superior tasks when you re- Standing Standing Down Dog Child’s Pose the benefits of a
form—and get the most benefits. In ally need to simply Shin Hug Split p. 36 p. 92
peaceful home.
some cases, there is no Main Pose;
instead, I’ll give you a sequence for
relax. Do this se-
quence three times
p. 64 p. 62 Now repeat
this routine
Making your home
peaceful by picking
Sphinx Bow
Master these moves achieving a pose that may take you a week to engage
once on the
other side
up after yourself
is part of your yoga
Lie on your stomach. Bring your elbows
under your shoulders and rest your fore-
Lying on your belly,
bend your knees and
sound body some time to get good at, such as a
headstand or handstand. Pay close
your muscles and
your mind so you
and you’ll be
really ready practice. Your life
arms on the floor in front of you. Spread
your fingers, press your hands against Drop your
grab the outside of your
feet. Gently press your
to chill out! carries onto your
attention to the alignment tips on can fully enjoy your the floor, and pull your upper arms gently shoulders feet into your hands and
every page—the better your form, the
mat and the other back toward your torso while keeping away from lift your chest and
chill-out time. your forearms where they are. Inhale and your ears. knees up. Keep the back
way around, too.
better your yoga. press your chest forward, and bring your of your neck long.
The pictures here are for basic shoulder blades together while dropping
178 SLIM CALM SEXY YOGA
reference. Even when a pose is shown them down and away from your ears.
from just one side (with the right leg TIP: If holding your ankles
in bow pose hurts your
forward, for example), you’ll need to back or knees, try this more
practice it on both sides to work your gentle variation instead: Lie

Complete programs for

flat on your stomach with
body evenly. But later in the book, when your arms down along your
you start practicing the 15-minute sides. Lift your chest for-
ward and up while extend-
routines, I’ll give you specific directions ing your legs straight back.
for when to switch sides and how long Raise your feet off the floor
straight behind you. Take
to hold each pose. So roll out your mats.

emotional health
5 long, deep breaths and
It’s time to make the yoga! gently lower yourself.

24 SLIM CALM SEXY YOGA 130 SLIM CALM SEXY YOGA

On sale now. For more information, visit SlimCalmSexyYoga.com.

201523401
 Crank Up Your Creativity!. . . . . . . . . 112

6 Times
to Get a
Helping Hand
ELINOR CARUCCI/GET T Y IMAGES

You know you need a genius hairdresser and an honest

mechanic. But here are a few not-so- obvious “experts”
who can make you richer, healthier, and infinitely less crazed.
B y T ra c y E rb Mi d dl eto n

March 2011 / W O M E N ’ S H E A LT H 109

 Life Skills
OccasiOn:
You Need a New look up no matter how long ago you
Boulder Holder
Helping Hand:
A Pro Bra Fitter
Eighty percent of women over
the age of 18 are walking around
in the wrong-size bra, according
to a national study done by
Wacoal, an intimate-apparel
company. Time to put those
puppies in the hands of a pro.
“Finding the right bra is a small
epiphany,” says Susan Nethero,
owner of Intimacy boutiques
nationwide. “It not only makes
your clothes fit better but also
makes you feel better—no cup
spillage or straps slipping off
your shoulders.”
Need more convincing? A
perfect-fitting bra can actually
make you look up to 10 pounds
thinner! Many department
stores have pro fitters on
staff, but your best bet is to go
to a lingerie boutique to be
measured. After all, boobs are
their business.
OccasiOn:
You’re Making Dinner according to recent stats from
for Four or More
Helping Hand:
An Amazing a résumé doctor comes in.
Home Cook She can create a professional
Here’s a stress-free way to throw
a dinner party: Get someone
to help with the cooking—like
that friend who always brings
the best dish to girls’ night in.
See if she’ll put together the
meal for you in exchange for
some future service of whatever
you’re good at. Another idea:
Contact a local culinary school.
110 w o M e n ’ s h e a lt h / March 2011
6 Times to Get a Helping Hand
Many will connect you with
students who do catering for
a fraction of the cost of a fully
trained pro. Visit culinaryed
.com to find a school near you.
OccasiOn:
You’re Becoming structure, eye shape, and hair
a Hoarder
Helping Hand:
An eBay Expert
If you have a pile of stuff just
waiting to be flogged online,
an eBay trading assistant
can help: She’ll take as much
as a 50 percent commission,
but in return she’ll snap
photos of the items, list them,
collect payment, and ship
them out. Shop around to find
people with the friendliest
fees by looking up “trading
assistants” on eBay.
A less pricey option: Find
an eBay-savvy pal or family
member and offer them a lower
percentage than you would
pay a pro. Or take a class and
learn how to do the selling
yourself. (To locate a tech-
savvy teacher near you, go to
eBay’s online directory:
poweru.net/ebay. Click “Find
an instructor in your area.”)
OccasiOn:
Your Face Could ensure you won’t get lost in the
Use a Pick-Me-Up
Helping Hand:
A Masterful Brow Partners, a career-management
Groomer
When it comes to bolstering
your beauty, nothing does more
to transform your face than a
pair of well-groomed brows.
/ womenshealthMag.com
A perfect-
fitting where professionals offer
bra can
actually The career-resources office
make you
to 10 pounds
thinner.
“A pro can look at your bone
type and pluck the perfect
brows,” says New York–based
brow tamer Ramy Gafni.
The cost of a session varies
(it can be as low as $10 or
as high as $150). “Word of
mouth is the best way to find a
talented groomer,” says Gafni.
“Ask a friend or coworker
whose brows you like, or do an
online search of salons in your
area to see who comes highly
recommended.”
OccasiOn:
You’re Job Hunting
Helping Hand:
A Brilliant the energy to exercise, which
Résumé Doctor may cause you to get stressed,
With about five candidates
currently vying for each
available position out there,
the U.S. Department of Labor,
you need an edge. “That’s where
profile that’s exciting enough to
crowd,” says Elaine Varelas, a
managing partner of Keystone
firm in Boston. (Bonus: You’ll
avoid any opportunity-killing
typos and grammatical errors.)
“Many unemployment offices
and adult-education facilities
have one-stop career centers,
résumé-writing workshops for
no fee,” says Varelas.
of your college alma mater
can also help you get started,
graduated. Or go to a site such
as powermycareer.com; for
about $100, you can participate
in a live online résumé work-
shop with a coach who can help
you nab more interviews.
OccasiOn:
You’re Due for a
Physical and Mental
Tune-Up
Helping Hand:
A Wellness Coach
To live in a truly healthy
way, you need to be in good
shape physically, mentally,
and emotionally, says
Margaret Moore, codirector
of the Institute of Coaching
at McLean/Harvard Medical
School. “If just one of these
things isn’t fit and strong,
everything is thrown off,” she
explains. “Say you don’t sleep
well. Then you may not have
which may affect how you eat.”
A wellness coach helps you
look at the big picture and
identify healthy goals (like
eating better, exercising more,
or reducing stress) and then
works with you to create a
blueprint for achieving them.
Though most coaches have a
degree in one concentration—
like nutrition or fitness—they
Quickhone y (illustr ations)
are trained to help in all areas.
Monthly or quarterly meetings
keep you motivated and on
track. The average price per
month starts at about $125.
Log on to wellcoaches.com to
find a coach near you. n
 Life Skills

Put your
body in
motion to
boost your
brainpower.

Crank Up Your
Creativity!
i In the wide realm of
desirable attributes,
creativity has to rank right
up there with toned abs,
flawless skin, and Ivy League
smarts. Who wouldn’t want
the kind of mind that can
conjure up cool things? But
to a lot of people, this trait
seems elusive. “We are losing
our creative personalities,”
says Kyung Hee Kim, Ph.D.,
an associate professor
of educational psychology
at the College of William
& Mary. Kim adds that
It’s in you—the ability to come up with research shows creativity
innovative ideas and inspired solutions. Here’s how to has been steadily on the
tap those imaginative skills. decline over the past 20
By Kate A shford / I LLUS TR ATI O N S BY S ERG E B LOCH years in the United States.

112 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

One culprit? All the one-
on-one time we’re spending
with our tech toys. Now that
we’re filling practically every
millisecond with e-mail and
text chitchat, we’re not giving
our brains enough downtime—
and that’s when new ideas
tend to strike. Rex Jung, Ph.D.,
a neuropsychologist at the
University of New Mexico,
also blames the drought on
Americans’ increasing self-
consciousness. We’re less likely
to swing for the fences when
we’re afraid of falling on our
faces, he says, “and the ability
to persevere in the face of
criticism is important to the
creative process.”
The good news: According
to experts, creativity is not
purely an inborn trait—we all
have the potential to be more
creative. The challenge is in
knowing how to tap into it.
Imaginations,
Reconsidered
One reason so many of us seem
to be lacking in the dream-it-
up department, say experts,
is that we don’t understand
what creativity means. When
you think about creative types,
you may imagine some artist
flinging colors onto a canvas, or
a fashion designer coming up
with Lady Gaga–worthy outfits.
And you’d be right. But that’s
only part of the picture.
At its most basic, creativity is
problem solving—showing
ingenuity by looking at things
in fresh ways. “For something
to be creative, it can’t just be
novel,” says Harvard psychology
professor Shelley Carson,
Ph.D., author of Your Creative
Brain: Seven Steps to Maximize
Imagination, Productivity, and
Innovation in Your Life. “It has to
be useful as well.”
A programmer who crafts an
iPhone app, an entrepreneur
who finds a way to drum up
more business, a scientist who
develops a better birth-control
pill—they’re all creative. But
you can also think of creativity
in less lofty terms. Whether
you’re figuring out how to
a petite, wiry woman can’t at Canada’s Department of
train and become a competitive Defense and the University of
PERCENTAGE OF freestyler too.” In much the Toronto. You might be a whiz at
U.S. WORKERS WHO
WOULD CHANGE
same way, creativity can be dreaming up inspired ideas, but
JOBS TO DO developed over time, he says. unless the disciplined left side
SOMETHING MORE of your cranium can organize
CREATIVE—EVEN How the Other those ideas and figure out how
IF THEY’D EARN LESS Half Gives to put them into action, they
Source: Fairfax County, Virginia, Scientists used to think that will be rendered futile.
Economic Development Authority creativity happened in the right To get your juices flowing,
side of the brain—the side you need to retrain your gray
redecorate a room like a pro, responsible for coming up with matter. “Through practice,”
keep things interesting in bed, imaginative, spontaneous ideas says Carson, “you can recircuit
or save $25 from your weekly (known as divergent thinking). the neurological patterns in
paycheck...it all involves using But now they’re realizing that your brain and get both halves
your imagination. for the creative process to work, to work together, upping your
There is a genetic aspect, the left side of the noggin— creative quotient.” Want to
however, concedes Carson. the half that handles logic give that a whirl? Try the brain
“Some of us have a natural and reasoning (or convergent boosters in the box below. Q
ability to think more creatively thinking)—has to bring
than others do,” she says. something to the party. “Each
“But it’s a skill set that can be of us is naturally better at either
learned through practice.” divergent or convergent
Look at it this way: “A tall thinking. But you need
woman with broad shoulders both parts of the brain to be
and an amazing wingspan working, because they each
might have an initial advantage contribute to the process,”
as a swimmer,” explains says Oshin Vartanian, Ph.D.,
Jung, “but that doesn’t mean a cognitive neuroscientist
CREATIVITY CALISTHENICS
Maximize your imagination by trying
these four easy tricks.
Expand Your Make Problems
Know-How for Yourself
> If you want to excel > Challenge your
at something, learn brain by coming up
as much about it as with what-ifs. You
possible. “It doesn’t might ask yourself,
do much good to What if I had to Play mind
simply say ‘I’m going throw an impromptu tricks on
to be a painter,’ ” dinner and all the
says Rex Jung, guests were vegans?
yourself.
Ph.D. “You have to Or, What if I needed
know about color to look great for an
blending and brush event but didn’t have
strokes.” Biology time for a blowout?
backs this: When “By inventing music into your day think of that start
we’re being creative, problems and then and let your mind with a certain letter.
our frontal cortex figuring out solutions wander.” Studies Set the timer for
(the part of the brain to them, you build show that listening another three
where memory is brainpower,” says to music, particularly minutes and think
stored and retrieved) Mark Runco, Ph.D., a if it’s instrumental, is of two categories
is activated. That creativity researcher conducive to this. the nouns would
makes sense, at the University fit into—it might
because in order to of Georgia. Pick a Letter, be places (Florida,
come up with ideas, Any Letter France, forest) or
you need to have Ban the ’Berry > “This puzzle parts of the body
info from which to > To be able to exercises both sides (finger, foot, face).
draw. “The more contemplate, you of your brain,” says When you’re done,
you try, the more need the cacophony Shelley Carson, set the timer for
knowledge you’ll of the world to go Ph.D. Set a timer three minutes again;
have at your disposal away, says Jung. for three minutes, recategorize the
when dreaming “Work 30 minutes then jot down all words into two
things up,” he says. of nonelectronic the nouns you can more groups.
March 2011 / W O M E N ’ S H E A LT H 113
 the
lure
of the
score

If shopping gives you a rush, and hitting a sale
just about gets you high, you’re in good company.
the urge to splurge is practically encoded in
the American DNA—even in less-than-prosperous
times. But those trips to the mall, outlet, or boutique
are driven by some surprising psychological factors…
and a few tricky marketing ploys. We analyze
shopping habits and impulses so you can spend smart.
Consider this free retail therapy.
PhotoGrAPhs BY GrAeme montGomerY

114
 WhY
We’re
suckers
For A
sAle
By Jean chatzky
A few weeks ago,
I went to the local
Road Runners store
for the sole purpose
of buying different
running shoes.
I’d been in Asics Gel-
Kayanos for years,
but after reading
about the explosion
in minimalist
shoes, I wanted
something lighter.
For 30 minutes
I went through the
process, trying on
one brand after
another. Finally,
after logging time
on the store’s
treadmill, I selected
a pair of Brooks.
“Done,” I said
to the salesman,
who looked at
me cockeyed and
replied, “I probably
shouldn’t tell you
this, but we’re
clearing out our
Kayanos before
the new models
come in. If you buy
a pair, you get half
off the second pair.”
He was right.
He shouldn’t have
told me. A recent
survey revealed
that getting a great
discount can be
as much of a turn-
on as sex—and
two-for-one deals,
similar to the one
I was pitched,
are particularly
stimulating. »
»
Which is why I spent the next 20 minutes
deliberating. I ended up buying the Brooks,
but I still wasn’t sure I did the right thing.
How did I morph from a confident
consumer into a conflicted one? Hearing
that four-letter word—sale—set off a tug-
of-war between two parts of my brain, says
Jonah Lehrer, author of How We Decide.
The nucleus accumbens, a pleasure center
that reacts to things we want (in my case,
the Brooks sneakers), was almost overruled
by the insula, the part of the brain that
processes pain and thereby keeps us from
overspending. “A sale assuages the insula,”
says Lehrer. “The pain subsides when you
feel as if you’re getting a good deal.”
that they were $395 (many sales tags do
this too). It’s also why you sometimes see
these numbers in percentages rather than
dollars. When a store tells you everything
is 30 percent off, it sounds like a bigger
bargain than getting $21 off a $70 sweater.
Outsmart the strategy: Before rushing to the
register, think about the implication of
the purchase: Where will I wear it or use
it? What would happen if I waited to buy it?
Would I buy it if it were not returnable? If
you’re wavering over an item of clothing,
think twice before trying it on. Once you
slip into those perfect-fitting skinny jeans,
says Lehrer, your brain subconsciously
takes possession of them. At that point,
not buying them feels like a loss.
in front of you now. To stay on course,
make future goals tangible.
It’s not just a vacay you’re saving for—it’s
four days of skiing in Aspen. Use a photo
of the mountain as wallpaper on your
smartphone so you’ll see it 40 times a day.

That may be one reason stores are using
aggressive discounting tactics, particularly
in these cash-strapped times: They know
it’s harder to get us to part with the green
stuff. This past holiday season, many stores
slashed prices by as much as 50 percent;
if you shopped online, they threw in free
shipping too. It worked: At press time, the
National Retail Federation had forecasted a
3.3 percent increase in retail sales for 2010.
Problem is, although a discount
sometimes means you’re getting a good
value on something you want, other times
the allure of a sale leads you to fork over
cash for things you don’t need. Here, tricky
techniques stores use to get you to spend—
and how to outsmart their strategies.
Tricky Technique:
“limited time only” offers
Ever wonder why door-buster sales are so
successful, or why bargain-driven websites
like Rue La La and Groupon have spawned
so many copycats? Sales like these are
Pavlovian in nature: They take advantage
of our innate curiosity and train us to
expect that something great is coming at
3 a.m. on the morning after Thanksgiving
or, in the case of Gilt Groupe, at noon EST
every day. The anticipation of items we
might snag is an even better treat for the
brain than the items themselves.
Outsmart the strategy: These types of sales
play on the fact that the human brain is
more focused on the here and now than on
Tricky Technique:
pushing BaCk payment
Think about furniture ads: “No money
down and no interest until 2015!” This
strategy works for the same reason credit
cards are effective: They convince your
brain that the expenditure won’t hurt,
because you don’t have to pay today. “The
insula can’t comprehend credit cards,
which is why we buy stuff with plastic that
we wouldn’t buy with cash,” says Lehrer.
Outsmart the strategy: Research shows that
the more “unreal” the form of currency,
the likelier you are to spend. We tend to go
crazier with a credit card than we do with
a debit card, drop more with a debit card
than we do with cash, and splurge more
when we’re using small bills than when
using large ones. To stay in check, leave
the credit cards at home and swap the
five twenties in your wallet for two fifties.
Psychologically, they’re tougher to break,
so you’ll think twice before spending them.

Tricky Technique:
tomorrow. Say you have a goal of putting
money into your 401(k) or saving for thE bingE-
Cost-slashing Comparisons
Research shows we’re more likely to go for
a trip, says Lehrer. Perfectly fine goals,
but because they’re abstract, they can’t purgE
a bargain if we can see how much we’re
saving. Gilt.com not only shows you that
compete with the cashmere sweater sitting
buying cyclE
the DKNY motorcycle boots are $199, but by Julia califano
In this fiscally apprehensive climate,

enTicing you by Design

Up to 30 percent of your
purchasing behavior is
influenced by the store itself,
from “its physical
dimensions to the carefully
orchestrated dynamics
inside,” says Marshal Cohen,
chief industry analyst
with the NDP Group, a
marketing-research firm in
New York. Here are stores’
sneakiest design tricks:
controlling the traffic
Stores use layout to direct
how you move and what
you buy, says L.J. Shrum,
Ph.D., chairman of
marketing at the University
of Texas at San Antonio.
Some clothing retailers, for
instance, arrange the
merchandise in the same
way people shop—in a
loop rather than a zigzag.
Stores also tend to place
women’s higher-ticket
items or impulse buys on
the left, following studies
that show that women tend
to focus on the left as they
enter a store.
burying the bargains
Clothing retailers often
place sale items near
the rear of the store. This
way, explains Cohen,
“shoppers need to resist the
temptation of the pricier
new merchandise as they
walk past it.” (Staggered
escalators are another tactic:
They’re designed to interrupt
your journey up or down,
forcing you to see more
products as you walk by.)
getting cute with color
Just like fast-food
restaurants know that red
and orange stimulate the
appetite, many retailers are
well aware that soothing
colors (from blue to neutral
shades such as cream
and white) are more likely
to lull their customers into
purchasing clothes.
—Kathleen Fifield
shopaholics haven’t been cured—
they’ve just developed bulimia. “These
people indulge in a binge of sorts and
ST YLiNG: rebeCCA C . DALY, MANiCUre: ANA MAriA /ArTiSTS bY TiMoTHY PriANo
scoop up whatever they think they need
or want at the moment,” explains Kit
Yarrow, Ph.D., a psychologist at Golden
Gate University in San Francisco. “Later,
wracked with remorse, they try to undo
the damage with a purge.” And then they
begin the cycle all over again.
Annual return dollars have jumped 11.8
percent since 2007, according to the Retail
Equation, a company that tracks consumer
habits. Indeed, the amount of merchandise
consumers collectively purged last year
exceeded (gulp) $194 billion. And retailers
are definitely taking notice: In fact, some
are using computerized tracking systems to
monitor their customers’ habits. Part high-
tech, part Big Brother, these databases keep
tabs on details such as the dollar amounts

116 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com


of your returns, the number of returned
items, and the amount of time since your
last return without a receipt.
on seCond thought…
While return fraud (bringing back used
items) is an ongoing problem, most
boomerang buyers are honest shoppers
who’ve simply changed their minds.
“When you’re in the soothing environment
of a store, it’s easy to grab this and that
without a whole lot of thought,” notes
Yarrow. When you get
home, the doubting starts:
Do I really need this? Is it
worth the money? Could it’s not Just
I find it better or cheaper
elsewhere?
whAt we
Some shopping BuY thAt
bulimics are chronically
indecisive types who Gives us An
are even more likely emotionAl
to second-guess their
purchasing decisions in lift, it’s the
today’s shaky spending
climate. Others are so
verY Act of
stressed, they don’t have BuYinG it.
time to think—let alone
try stuff on—in the store.
Aggressive discounting only fans the
flames; the fear of missing out propels a lot
of purchasing. “Time-sensitive sales like
‘power hours’ are designed to incite panic
in consumers and inspire impulse buying,”
says Yarrow. “You may buy something—or
three of something—because you’re
worried it won’t be available anymore if
you decide to go back for it.” Later, when
the fear of the credit-card statement
strikes, you find yourself heading back to
the store, bags in tow.
Adding to the frenzy are e-tailers
who encourage returns by making them
hassle-free. This has given rise to the
online bulimic buyer—the person who
is addicted to the rush of researching the
best price and hitting the buy button, and
then becomes disappointed or just plain
disinterested when the merch arrives.
harmless distraCtion
or disorder?
Behaviorial economists say it’s not just
what we buy that gives us an emotional
lift, it’s the very act of buying it. We feel a
sense of achievement from believing we
got a great deal. Then there’s the exaltation
of the return: You believe you’re reining in
your impulses and doing the right thing.
And when someone hands you money for
doing that, it’s as if you’re being paid for
your good-girl efforts.
118 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com
In some cases, serial returning runs
deeper. “Like bulimia nervosa, it can be
about control,” says April Lane Benson,
Ph.D., a psychologist in New York City.
For many, the act of choosing what to
buy and what to keep provides a sense
of autonomy that they may lack in other
areas of their lives—and since it’s not
costing anything, what’s the harm?
But there are costs involved. In fact,
habitual returning can be as dysfunctional
as obsessive shopping. “You may not
go broke, but you are expending huge
amounts of time and energy,” says Benson.
In fact, she’s found that shopping
bulimics tend to spend at
least twice as many hours as
needed debating whether
or not they should buy
something, and whether
they should return it or hang
on to it. All this obsessive
thinking also takes a
psychological toll, like the
mental clutter involved in
keeping track of receipts and
fretting over what to keep.
What’s more, constantly
purchasing items only to
return them to the store a
few days or weeks later can
erode a woman’s sense of
self-worth. “Returnaholics rarely allow
themselves the pleasure of just giving
something to themselves,” explains
Amanda Clayman, a psychotherapist
in New York City. “There is always this
sense of ‘Maybe I shouldn’t have.’ ”
If you think you’re in need of retail
rehab, follow this advice and start
shopping with more joy—and less regret.
commit to your purchase. Knowing you can’t
bring something back forces you to
be more selective. Once you bring the
merchandise home, says Clayman, and
you’re sure you can afford it, snip off the
price tag and put the item into use.
limit your options. Psychologists have found
that when people have too many choices,
they tend to be less satisfied with what
they pick—and end up returning more
stuff. So skip the megastores and head to
the boutiques. And take just a few things
(not an armload) into the dressing room.
if you do return something, keep the transaction
clean. Never use returning one item as
justification for buying something else—
you’ll only perpetuate the shop-reconsider-
return cycle. Make this your mission:
Get yourself in and out of the store with
as little disturbance to the surrounding
objects as possible.
cAn MoneY
buY hAppiness
AFter All?
By Jean chatzky
For years psychologists and
economists have claimed that people
end up being happier when they
spend their money on experiences
(say, a vacation or spa visit) rather than
on things (a cashmere sweater or car).
And while that is true for a lot of people,
happiness is a deeply personal issue,
so for some, possessions—rather than
experiences—can elicit the most joy.
But here’s what’s key: You have to
choose wisely. “We all have different go
buttons and different values,” observes
sociologist Lois Vitt, Ph.D., director of
the Institute for Socio-Financial Studies
in Charlottesville, Virginia. “So the more
in sync your purchases are with your
personality and value system, the happier
and more satisfied you’ll be.” And that’s
important information to know, especially
now, when many of us just don’t have a
ton of cash at our disposal. By learning
to spend your resources more consciously,
you can, in a sense, buy yourself more
bliss…and do it with less dough.
Blissful thinking
So where exactly should your green
stuff go? Vitt has spent the past 20 years
studying this very question, and she’s
discovered that there are four distinct
money personalities. Inner-driven
types are happiest when they spend
money on something that expresses their
individuality. Those who are socially
oriented are most satisfied when they
write out a check to a charity or buy gifts
for friends or loved ones. Homebodies
(or “physical types,” as Vitt calls them)
prefer to feather their nests with tangible
things that make them feel safe, cozy,
or healthy. And those in the financial
category prefer to focus on improving their
lives by investing their hard-earned dollars
(in short, using money to make money).
To figure out your specific money
personality and learn which kinds of
purchases will bring you the most
pleasure, take the quiz on the opposite
page, which was developed by Vitt and
the National Endowment for Financial
Education, in Denver. “It’s designed
to reveal the inner values that drive your
financial decisions,” says Vitt.

quiz:
Check off the answers that best reflect your views and compare them against the you receive from a purchase.
key at the end. The letter you choose most represents your money personality care plans, I’d go for…
(I stands for Inner Driven; S, Socially Driven; P, Physically Driven; and F, Financially a Having control over which
Driven). Then read on to learn what makes you tick in the money department.
1/ In my next house or
apartment, I am looking for…
a A big kitchen or dining room
that’s perfect for entertaining
friends and family
b More quiet and privacy
c A neighborhood that will
appreciate in value
d More space, modern features,
and interesting amenities
2/ If I were seriously late
with a payment, I would worry
most about…
a My reputation and credit score
b How it happened and how to
prevent a recurrence
c Where to get the money to
make the payment
d The impact on my family
thrills
And bills
3/ My big concern about
changing jobs would be…
a Whether the new job
pays enough to support
my lifestyle
b Finding work that allows
me to help others and enjoy
my colleagues
c The financial package: pay,
health care, and retirement
d Having opportunities for
fulfillment and challenge
4/ If I got a sudden cash
windfall, I would…
a Take a trip to a city i’ve always
dreamed of visiting
b Look at my investment
options and the long-term
return of each
c Use the money to fund a
need or wish of a family
member
d Put it toward a new house
that has all the comforts i’ve
always wanted
5/ In the event of a serious
accident or illness, my social
support network would be…
a Well-established: i’ve set up a
game plan with people i trust
b Up in the air: i haven’t really
thought about it
c My health-care plan
providers: They’d handle all
the arrangements
d Loosely organized: i’m sure
family and friends would be
there for me
6/ When it comes to impulse
purchases…
a i think about whether i’ve
treated myself lately and then
make my decision
b i think about the various
commitments i’ve made to
others and consider whether
to buy the item
c i tend to buy only what’s on
my list, unless the item is
something i know i’ll need in
the future (and it’s on sale)
d i think about how well it will fit
in with what i already own
and enjoy
7/ When I make vacation
plans, I weigh the value and
cost in light of…
a The chance to share the trip
with people i care about and
enjoy spending time with
b The chance to see new
places, architecture, cuisine,
and lifestyles
c being able to do whatever i
please during my vacation
d The chance the enjoyment
will be worth the money
8/ If I fell in love with a
big-ticket item (car, boat,
couch) that wasn’t in my
budget, I would…
a Figure out how to adjust my
budget in order to make it work
b Figure out how to buy it in
the future
c buy it on impulse and
regret it later
d Make a sacrifice—maybe even
work extra—so i could buy it
(particularly if i thought it
would enhance my life with
my family or friends)
9/ I make life’s serious
nonfinancial decisions…
a rationally and unemotionally,
like business decisions
b on the basis of how they
support my quality of life
c After discussing them with
people i trust
d Privately—i’m unlikely to
discuss them with others
10/ Given a choice of health-
doctors and hospitals i can use
b A strong referral by a reliable
friend or coworker
c Lower deductibles and
copays for more extensive
coverage
d one that emphasizes wellness
and preventive care
AnSWer key:
1/ a S, b i, c F, d P
2/ a i, b F, c P, dS
3/ a P, b S, c F, di
4/ a i, b F, c S, dP
5/ a S, b i, c F, dP
6/ a i, b S, c F, dP
7/ a S, b P, c i, dF
8/ a P, b F, c i, dS
9/ a F, b P, c S, di
10/a i, b S, c F, dP
march 2011
scorinG
If you chose mostly I’s,
you’re inner Driven. A true
original, you prefer to spend
money on items that reveal
your personality—say, a
vintage dress or antlers from a
flea market to adorn your wall.
Careful: Your guy may love your
individuality, but have your
own dollars to dole out on the
things you love—independent
of the household budget—to
avoid arguments about how
much money you are spending
and what you’re spending it on.
If you chose mostly S’s,
you’re Socially Driven. For
nurturing types, sharing
the wealth and creating social
bonds brings happiness.
You spend money with the
needs of friends and family
in mind—throwing a birthday
blowout for your mate, or
even dropping bills on things to
bring people together (say,
a tent for family camping
trips). but don’t neglect your
needs: Put aside money from
each paycheck, and every
few weeks, treat yourself. it
doesn’t have to be something
big: Studies show it’s more
satisfying to have frequent
doses of smaller things than
one big purchase.
If you chose mostly P’s,
you’re Physically Driven. You
get off on spending green to
enhance your sense of well-
being. That might mean being
healthy and fit (a treadmill or
a juicer) or comfy in your
surroundings (maybe a throw
pillow). Watch out, though,
for getting caught up in
comparisons—say, with friends
who have more expensive
stuff. every so often, remind
yourself that the price tag has
little to do with the pleasure
If you chose mostly F’s,
you’re Financially Driven.
You’re hands-on when it
comes to money—for you, it
represents security. When you
do break out the bills, you need
to know you’re getting value,
so you gravitate toward quality
pieces that have lasting power
(a classic camel-hair coat) or
that may increase in value over
the years (a piece of artwork).
Smart, but there are limits.
basing every decision on the
almighty dollar—like staying at
a job you hate because of the
paycheck—can suck the joy out
of life. Loosen up the purse
strings and live a little.
If you scored evenly across all
categories, congratulations!
You most likely have a healthy
approach toward money. n
/ w o m e n ’ s h e a lt h 119
 run
less lose
m
ore
This simple but
strategic running program
will help you shape up and shed
pounds in minimal mileage.
by Liz PLosser
photographs by Williams & Hirakawa

120
 Body Up tank,
American Apparel
leggings,
K-Swiss shoes,
Adidas watch
If you walk into a control, because that’s where you do. “It’s best to mix and

gym anywhere in
it’s most gas efficient,” explains match short, medium, and long
Westcott. “But when you push intervals to keep your body

america, you’ll
on the gas pedal, as you do guessing,” says Westcott.
in intervals, your body becomes Devote one day a week to
less efficient and has to burn one of the calorie-crushing

see rows of women

more calories to do the activity.” regimens below, says Kastor.
And these quick-but-killer Warm up and cool down with

sweating it out on
efforts may be the closest thing five to 10 minutes of slow
you’ll find to a magic calorie- jogging or fast walking. For the

treadmills.
Stop in again months later, and
many of those same women
won’t look that much slimmer,
despite the countless hours
they’ve spent pounding away
on that moving belt.
Here’s why: Most people
operate under the assumption
that the more they run,
the more weight they’ll lose.
That’s true, but only to a point.
Running is an incredibly
effective and efficient form of
exercise for burning calories.
(You burn about 8.5 calories
a minute when moving at a
comfortable pace.) Problem
is, the more miles you log,
the more efficient your body
becomes at running and the
fewer calories it burns, says
Wayne Westcott, Ph.D., fitness
research director at Quincy
College in Massachusetts.
In other words, you’ll
coach in Mammoth Lakes,
California. You’ll still need to
run three to five days a week
(depending on which of the
two programs you decide
to follow), but rarely for more
than 20 minutes a pop. That’s
not so bad, right?
sneak In
some speed
If you work out, you’ve probably
heard of intervals—short bursts
of intense exercise with periods
of recovery in between. Here’s
why they work: When you chug
along at a comfortable pace
(as most people do), your body
gets energy easily from the
oxygen you inhale. But once
you switch into high gear, your
muscles start working harder
to process that O2, so they
expend extra energy recruiting
other chemicals in the body
burning bullet. You not only
log less sweat time (which is
kinder to your body) but also
continue to incinerate calories
at an increased rate even during
the walking or jogging recovery
periods, says Westcott.
The body-slimming benefits
of intervals don’t end there.
Your metabolism logs serious
OT after your run too. In a
study in Medicine & Science
in Sports & Exercise, women
who ran hard for two minutes
followed by three minutes
at a low intensity torched
more calories in the 24 hours
following their sweat sessions
than those who did slow,
steady mileage. They also lost
4 percent of their body fat in
the weeks that followed, while
the continuous-pace group
didn’t lose any. That might not
sound like a huge number, but
“it’s enough to see a noticeable
change in the mirror,” says lead
study author Craig Broeder,
Ph.D., an exercise consultant in
Naperville, Illinois.
most slimming results, switch
up your workout—don’t just
stick with the interval routine
that feels easiest.
Quickies
Find a flat section of road, or hit
the track or treadmill, and speed
up to a hard but sustainable effort
(really huffing and puffing) for 15
seconds. Jog or walk to recover
for 60 seconds. Repeat six times.
Beginner: Build up to 10 intervals
over eight weeks.
SeaSoned runner: Build up to 12.
Short repeats
Find a flat section of road, or hit the
track or treadmill, and speed up
to a hard but sustainable effort for
30 seconds. Jog or walk to recover
for 60 seconds. Repeat four times.
Beginner: Build up to 10 intervals
over eight weeks.
SeaSoned runner: Build up to 12.
Long repeats
Beginner: Run a quarter of a
mile (equal to one loop of a
track) on flat or rolling terrain at
a hard but sustainable effort, and
recover by jogging or walking for
two minutes. Repeat four times,

ST yLing: Jenny RiCKeR / The wALL gRoUP; hAiR: CR Aig gAngi FoR TReSemmé/ TR ACe y mAT TingLy;
initially drop some pounds, (adenosine-triphosphate and Intervals come in a variety building up to eight.
but your progress will phosphocreatine, in case you’re of sizes, and you can count SeaSoned runner: Change the
flatline as soon as your body interested) to get the job done. on the fat-melting effects no distance to half a mile (two loops

adjusts to your exercise
regimen. Plus, running long
distances on a regular basis
takes a physical toll (in the
form of injuries, like runner’s
knee) and can seriously
dampen your enthusiasm.
Ultimately, all that pain and
boredom can cause many
people to burn out and give up.
Thankfully, there is a better
(and easier) way. By learning
how to make your runs more
efficient at burning fat (by
running with more intensity
and by making your body
stronger), you can get more
benefits in less time, says
Andrew Kastor, a running
“Your body likes to be on cruise
Food ThaT Fuels
What to eat to turbocharge your
routine without derailing your diet
Unless you’re training for
an endurance event, skip
the calorie-dense energy
drinks, gels, and bars.
Try these fanny-friendly
alternatives instead.
Before running
For runs lasting 20 to 45
minutes, you don’t need
to eat beforehand unless
you haven’t eaten for
several hours, says Leslie
mAKeUP: SAge mAiTRi FoR dioR / The mAgneT AgenCy; FAShion mARKeT: TheA PAL Ad
matter how long an interval of a track).
A
30-minUTe
inTeRvAL
woRKoUT
Bonci, R.d., director of it will be a few hours CAn BURn
sports nutrition at the until your next meal, eat 400 CALoRieS,
University of Pittsburgh a combo of carbs and wheReAS
medical Center. Smart protein right after your A SLow And
pre-run snacks include a workout to help prevent STeAdy
small banana, whole- gorging later and to help RUn BURnS
grain crackers with your muscles recover,” onLy 300
hummus, or plain low-fat
says Bonci. A couple of CALoRieS
yogurt with fresh fruit.
options: apple slices with in The SAme
after running a thin smear of peanut AmoUnT
“if you’ve run for 45 butter, or eight ounces of oF Time.
minutes or more, or if low-fat chocolate milk.

122 w o m e n ’ s h e a lt h / march 2011 / womenshealthmag.com

 Toned and
Tranquil
To mellow out, you may want
to lace up your running sneaks.
According to research in the
British Journal of Sports Medicine,
running—and other forms of
endurance exercise, including
cycling—ups the concentration
of calming compounds called
endocannabinoids in your brain,
inducing that blissful postexercise
calm. And the reverse is true
too: A mellow mind can lead
to a fitter body. “when you’re
stressed, your muscles are more
tense. Because they’re working
to hold that tension, they’re less
able to do their job in terms of
your workout,” says Jason Karp,
Ph.d., a spokesperson for the
American Council on exercise.
“if your mind is calm—but alert
enough to focus—you’ll get more
out of your routine.”

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HEAD FOR
THE HILLS
Like many things that are
good for you, hills aren’t
particularly appetizing. But
the extra effort it takes to
trudge up them is worth it:
For each degree of incline,
count on at least a 10 percent
increase in calories burned,
according to Jana Klauer, M.D.,
a nutrition and metabolism
expert and research fellow at
St. Luke’s-Roosevelt Hospital
in New York City. So running
up a 5 percent grade (a gentle
hill) will burn 50 percent more
calories than running on a
totally flat surface for the same
amount of time.
“You work harder when
going uphill because you’re
moving forward and up at
the same time,” says Marcus
Kilpatrick, Ph.D., an associate
professor of exercise
physiology at the University
of South Florida in Tampa.
Plus, hills recruit more muscles
than flats do. The end result
is increased calorie burn,
a leaner body, and a perkier
butt. Kastor recommends
doing the following
hill workout once a week:
Find a gentle hill or set your
treadmill to a 5 percent incline.
Run up the hill at a hard but
sustainable effort for 10 seconds.
Jog or walk back to where you
started, or reset the incline to zero,
until you completely catch your
breath (it should take about 45 to
60 seconds).
BEGINNER: Repeat four to
eight times.
SEASONED RUNNER: Repeat six
to 10 times.
STRENGTHEN
YOUR STRIDE
If they gave best supporting
actress awards for weight
loss, strength training would
take home the trophy every
time. Think about it this
way: Strength training makes
you stronger from head to
toe, so you can run harder
every time you pound the
pavement. A review of studies
in The Journal of Strength
YOUR RUN-OFF-THE-WEIGHT PLAN
This simple eight-week program will send pounds packing!
MON TUES
20 to 30
BEGINNER
minutes
of cardio Interval
cross workout
training* +
strength
SEASONED
RUNNER
20- to 30-
Interval
minute run
workout
+ strength
and Conditioning Research
found that runners who did
resistance-training exercises
two or three days a week, in
addition to their weekly cardio
regimens, increased their leg
strength and enhanced their
endurance—two things that
contribute to weight loss.
And resistance exercise
helps keep you injury-free,
so you’re not stuck on the
couch when you could be
incinerating calories on a run.
A recent study in the journal
Clinical Biomechanics found
that female runners who
did six weeks of lower-body
exercises, like the ones that
follow, improved their leg
strength, particularly in the
hips—a common source of
pain and injury for runners.
If your schedule allows it,
try lifting before you run to
increase fat burning while you
run. “Resistance training is
mostly a carb-burning activity,”
explains Westcott. “After
about 20 minutes of strength
training, you deplete your
glycogen stores (carbs) so fat is
readily available to burn.”
And even if you don’t follow
strength training with a run,
you still get an after burn.
“You elevate your metabolism
by 25 percent for the 60
minutes following resistance
exercise,” says Westcott. So
if you burn 200 calories in a
20-minute strength session,
count on sizzling an additional
WED THURS FRI SAT
20 to 30 4-minute
minutes of easy run/
Hills
Off cardio cross 1-minute
(optional) training + walk for 15
strength minutes
30- to 60-
20- to 30- minute run,
minute run depending
Off Hills
(optional) + on your
strength typical
mileage
* Swimming, elliptical machine, stationary bike, cycling
Source: Andrew Kastor
50 calories after your last
rep. This total-body strength
workout designed by Kate
Moran, a trainer at Equinox
gym in Chicago, takes no
more than 20 minutes and
complements the running
plans above. “Working the
glutes, hamstrings, and core
will help you prevent injury
and become stronger so that
you get more out of your
runs,” says Moran.
Do three sets of 12 to 15 reps
(unless otherwise noted) twice
a week; rest for 30 seconds
between sets. All you’ll need to
complete the routine is a pair
of five- to 10-pound dumbbells
and a resistance band.
Unilateral Lift
Grab a dumbbell in each hand,
stand on one leg (keep it as
straight as possible), and lift the
other leg slightly off the floor.
With your raised foot stationary,
lean forward with your arms
straight and extended toward
the floor as you bend at the hips
(not the knees) and keep your
back flat. Return to start without
lowering your raised foot.
Lateral-Band Walk
Place a resistance band around
your ankles. Stand with your feet
hip-width apart, then step to the
side with one foot, keeping your
toes facing forward. Bring your
feet back together; repeat. Walk
15 steps in one direction, and
then 15 steps back, leading with
the opposite foot. That’s one set.
Repeat three times.
March 2011
SUN
Each week, pick an interval
from page 122 and add five
minutes to your Saturday
run/walk. In week four, go
Off back to Saturday’s starting
point and build up by five-
minute increments again.
Each week, pick an interval
from page 122 and add five
minutes to your Saturday
Off
run (if you’re starting at 60
minutes, add two minutes).
In week four, go back to
Saturday’s starting point,
and the following week pick
up where you left off.
Marching Hip Raise
Lie on your back with your knees
bent and feet flat on the floor.
Raise your hips to create a straight
line from your knees to your
shoulders. Lift one knee to your
chest, trying not to drop your hips.
Lower, then lift your other knee to
your chest. That’s one rep.
Leg Raise
Lie on your back with your arms
by your sides, palms up. Keeping
your legs straight, raise them until
they are perpendicular to the floor.
Slowly bring them back to the
starting position, keeping your
lower back against the floor.
GO LONG (IN
MODERATION)
The good news is that you don’t
need to log more than one
long run a week to get the max
calorie-burning benefit, and
a long run means 30 minutes
or more. This sustained effort
will improve your endurance
by increasing your heart’s
capacity and strengthening
ligaments and tendons, so you
feel stronger during your short
runs, says Kastor, who created
the “Run Off the Weight”
training plans, above. “And
the more effort you can put
into each workout, the more
calories you’ll burn.” Q
Need More Motivation?
> We have the 101 best
running tips atWomensHealth
Mag.com/Running.
/ W O M E N ’ S H E A LT H 125
fo od Life’s sweetest memories and toughest struggles
revolve around what goes into our
mouths. Perhaps that’s why our relationships
with food can be as tumultuous as any
romantic entanglement. But new research on the
A
Lov e / H At e
Story

biological, social, and cultural forces

that shape our appetites could help
us find harmony at last. B y m A r t H A B r o c k e n B r o u g H
p h oto g r a p h s by N at h a N i e l W e lc h

126
d
tHoSe
memorieS
of SpeciAL
comfort
foodS Are
preciouS—
And
powerfuL .
v

preferences are coded in our DNA. A study

published in Physiology & Behavior found
that as much as 45 percent of our food
preferences are determined by genetics.
Among the things controlled by biology
is the number of taste buds you have, and
that, in combination with genes for what
There was the one you took you taste, can determine whether you’re
to bed, even though extra sensitive to most foods—what food
you knew you’d regret it the next scientists call a “supertaster”—and
therefore more inclined to be picky
morning. And the one about what you eat. (See “Taste Buds on
you didn’t want any of your Overdrive?” below.)
We may not be wired to like bitter
friends to know about. And of flavors, but we can learn to enjoy them
course the one you knew with repeated exposure (just think back to
the first time you had coffee—or beer!).
was good for you but And this process often starts early, even
just didn’t turn you on. in utero. A study at the Monell Chemical
Senses Center in Philadelphia found that
when women drank carrot juice during
pregnancy, their babies were then willing
If only we were talking about lovers—and wonder that a balanced, unremorseful to eat more baby cereal mixed with carrot
not pints of ice cream, pork rinds, and attitude toward food is practically extinct? juice than were the babies of mothers
steamed spinach. Compared with food, So why do we love food one minute and who didn’t drink the juice—and they
romantic partners are relatively simple. hate it the next? Many reasons: physiology, presumably enjoyed it more too, since they
Yes, they sometimes cause you to weep, genetics, and family and cultural baggage. grimaced less during their feedings.
curse, or toss a few shirts out onto the But the relationship each of us has with But while a large part of what we like
sidewalk, but you can always walk away the stuff we put into our mouths doesn’t to eat is driven by simple biology, even
from those relationships. have to be such a roller-coaster ride. Once more isn’t—55 percent, according to the
You and food, on the other hand, are we have a clearer picture of what precisely Physiology & Behavior study. Some of it is
stuck together for life. shapes our eating behavior, we can enjoy learned: A baby may grab whatever is on
Even if you consider yourself “normal” our food a whole lot more. her parents’ plates, picking up their food
when it comes to what you choose to eat, preferences in the same way she picks up
your relationship with food is likely more their language. We also adopt our folks’
complicated than you realize. It might be on the tip of your tongue attitudes about food. Brian Wansink, Ph.D.,
the most complex relationship in your Taste buds may not rank on your list of the author of Mindless Eating and founder
life, which explains why a poll of more most important body parts, but the reason of the Food and Brand Lab at Cornell
than 6,000 Women’s Health readers found we even have them is likely to help us University, recalls a colleague who grew up
that nearly 30 percent feel stressed about survive. Scientists have long hypothesized hearing from her mom that it’s low-class
food—every…single…day. (Even more that because toxic foods often taste bitter, to eat sweets between meals. Because
report food anxiety at least occasionally.) the ability to distinguish flavors is an her mother stigmatized the practice, the
Sometimes that angst manifests in evolutionary advantage. woman never indulged in it herself.
extreme ways: Approximately 5 percent of If you have a sweet tooth, you can Our earliest associations about food—
American women will be diagnosed with chalk it up to your genes, because taste ones we can end up retaining for life—are
an eating disorder at some point in their formed during childhood. So if you couldn’t
lives, and 36 percent are obese. But even watch TV unless you ate your broccoli,
among those of us whose approach to food
isn’t physically unhealthy, you’d be hard-
pressed to find an American woman who is
totally free of food issues. tastE buds on ovErdrivE?
If you’re finicky about food, you could be what scientists call a supertaster.
For many, it’s guilt about overeating or
caving in to cravings for things we know It turns out you can sensitive to flavors than one drop of blue food
aren’t good for us. In other cases, it’s account for taste, and the rest of us are, and coloring onto your
some of us naturally so they may be more tongue, close to the tip.
more of a quirk, like avoiding foods with have more than picky about the foods Then place a circular
a certain texture or color, or shuddering others. The number they choose to eat. reinforcement sticker
if our vegetables and meat touch. For of taste buds we’re To determine whether (meant for loose-leaf
born with varies, and you’re a supertaster, paper) over the dye
most of us, it’s the fact that food is much some people have you need to count the and count the papillae
more than the simple fuel our ancestors anywhere from 10 number of taste bud– in it (they won’t soak
considered it to be. A piece of chocolate to 100 times more containing fungiform up dye so they’ll
than average. These papillae (those tiny stand out). More than
might be a sin, or a reward, or a comfort supertasters, as they but visible bumps on 30 puts you in the hall
(or all three at different times). Is it any are known, are more your tongue). Squeeze of supertasters.

128 w o M e n ’ S h e a lT h / March 2011


extrA
cHeeSe,
HoLd
tHe
gu iLt ?
eating it might feel like a chore now. On the
flip side, the foods we find most comfort-
ing are the ones we associate with positive
emotions. A woman in Wansink’s study
loved to munch on popcorn mixed with
st yling: k aren kozlowski, hair and makeup: greg griner /ford
M&M’s because it made her feel domestic,
artists, prop st yling: lisa edsalv/bernstein & andriulli
cozy, and safe—the emotions she felt as she
prepared this same snack with her college
boyfriend, the man she eventually married.
“Even if the memories are vague,” says
Wansink, “the feelings they evoke pull you
to these foods when you want to boost your
mood or sustain a happy feeling.”
our food, ourselves
The way we think about food becomes
as much about what it symbolizes as it is
about memories, associations, and even
taste. In the same way you might wear
a Cincinnati Bengals shirt to show your
loyalty to the team, you may hang on to a
fondness for a certain food that connects
you to your religion or ethnic background.
“Food is part of every rite of passage,”
says Kima Cargill, Ph.D., an associate
professor of psychology at the University
of Washington. “It’s a way to connect
to one’s ancestors and tell a story or a
family or cultural narrative, or to manage
bereavement.” In other words, food can be
who you are, what you want to remember,
what you hope for, and what you’ve lost—in
addition to what you’re putting into your
body. With a relationship that intimate,
how could we not get emotional about it?
Cultural and social expectations often
shape the way we feel about how, or how
much, we eat. Priya Ramachandran, 36,
of Odenton, Maryland, grew up in India,
where her family considered it uncouth to
let food touch anything but the tips of your
fingers. “If I eat a huge slice of pizza or a
long sub, some amount of palm touching is
inevitable,” she says. “Inside, I’m cringing.”
When she can she cuts large slices of pizza
in half, and she won’t go near a sloppy joe.
In the United States and other countries
where thinness is prized, it’s common
for women to down a hefty dose of guilt
along with any food they order—especially
dessert, says Elizabeth R. Lombardo,
Ph.D., author of A Happy You. It comes
down to a feeling of control, she says. If we
eat dessert, we may think we have no self-
restraint. We’re weak. Dessert wins.
Jane Hedman, 30, of Seattle, knows
this battle all too well. “Every time a work
colleague has a birthday, I have a 30-
minute internal monologue about whether
I’m going to skip lunch in favor of having
a piece of grocery-store sheet cake. My
business partner, on the other hand, never
skips lunch. He just eats the damn cake!”
befriending food again
You can’t alter your DNA, change your
cultural background, or turn back
the clock and make your pregnant mother
drink vegetable juice. But now that you
understand how these and other factors
influence the way you eat, you can
work toward making each new experience
with food a pleasurable one. It’s a matter
of giving yourself permission to enjoy
what’s on your plate instead of fretting that
you’re not eating the right thing, the right
amount, or the right way, says Lombardo.
Here are some other tips:
Focus on your food. You may not have
time to savor every bite of every meal, but
turning off the TV and sitting at a table will
help you take more pleasure in your food.
But don’t be hypervigilant. “Being too
aware of what and how much you eat
can turn you into a food obsessive,” says
Wansink. “Not to mention that having
a mind-set of ‘If I walk two miles, I can eat
this many chips’ is a terrible way to live.”
Don’t tell yourself no. Deprivation diets
set you up for failure. “It’s a lot more
liberating to say ‘I can eat whatever I want,
whenever I want, as long as I know how
much I actually want,’ ” says Wansink.
Listen to your gut. If you like steak, order
it, even if everyone else is having salad.
Don’t take on others’ emotional static.
“Repeat this mantra: ‘I choose to enjoy this
food,’ ” says Lombardo. At the end of the
day, each of us has to decide for ourselves if
food is the enemy or a dear friend. n
March 2011 / w o M e n ’ S h e a LT h 129
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update

6
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PhotograPhs by tom Corbett
2
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135
 sleep
tight EVERY NIGHT

Research shows that nearly 70 PERCENT of w om en s p en d m ore t i m e

COUNTING SHEEP than SNOOZING SOUNDLY.
TIRED of tossing and turning? Read on . We’ve discovered
the secrets to BLISSFUL SLUMBER.

B Y R AC H E L G R U M MAN B E N D E R
Ph ot o g ra p h s b y Ji l l G re e n b e rg

136

In addition to food, water, and air,
sleep is the one thing we truly can’t live
without. But experts say more and more
women are falling short on shut-eye, and
staring at the ceiling all night isn’t just
frustrating—it can also be life threatening.
Studies show that one in six fatal car
accidents are caused by sleep-deprived
drivers, and according to the National
Sleep Foundation (NSF), the 40 million
Americans who now suffer from sleep
disorders are at higher risk for a slew of
serious health issues. Here, what’s behind
the insomnia epidemic, plus fast-acting
solutions for getting quality sleep.
T H E VITAMI N Z
DEFICIENCY
A growing number of nocturnal ailments
are robbing women of critical slumber.
To date, there are about 90 official sleep
disorders, the three most common being
insomnia, restless leg syndrome, and
sleep apnea, a potentially life-threatening
afternoon. “Any kind of caffeine, even the
small amounts in hot chocolate and candy
bars, can impair your sleep if ingested after
2 p.m.,” says James Maas, Ph.D., coauthor
of Sleep for Success! Everything You Must
Know About Sleep but Are Too Tired to Ask.
Artificial blue light from a television
or computer is another powerful mental
stimulant that blocks production of the
sleep hormone melatonin. So fiddling with
your iPad or watching Conan within an
hour of bedtime signals your brain to stay
alert—and awake. This might not be such
a big deal if we got off our butts more often.
“Women evolved to be physically active
from morning to night,” says Westbrook.
“But today’s desk-bound woman, even one
who regularly hits the gym, still doesn’t
get the exercise her body was built for, and
ample exercise is crucial for good sleep.”
A WA K E-U P CA L L FO R
YO U R HEA LTH
A solid third of your life should be spent in
slumber, and not just so you can recover
from those happy hours gone wild. Sleep is
critical for overall health, says Maas, “and
people are starting to realize it’s a necessity,
not a luxury.” As you snooze, your body
repairs errant cells, builds bone and muscle,
consolidates memories, and stores up
energy for the days, weeks, and years ahead.
Sleep is so important, in fact, that some
doctors consider how much you get to be a
vital sign, on par with body temperature
and blood pressure, says Lankford.
When you’re spent, your healthy habits
tend to disappear. Fatigue makes the body
crave a quick hit of energy—otherwise
known as a high-calorie carb-fest. (Ever
Habitually skimping on shut-eye can
also lead to chronic health problems
or worsen preexisting ailments. “Sleep
deprivation is cumulative,” says Lankford.
“If someone needs eight hours a night
and gets only six every night for a week,
by Friday she will be functioning on
sleep debt.” Long term, that can spell
malfunctioning hormones that pave the
way for increased risks of depression,
heart problems, gastrointestinal issues,
type 2 diabetes, and breast and colorectal
cancers. (Breast cancer, for example, has
been linked to high levels of estrogen and
low levels of melatonin; production of
both of these hormones is affected when
you’re sleep deprived.)
HITTIN G THE BOTTL E
Tossing and turning night after night
can make a person desperate enough to
storm her doc’s office. But instead of
searching for the root causes of insomnia,
many physicians simply whip out their
prescription pads. “Until recently, many
doctors were not trained in sleep treatment
in med school,” says Maas. “Of the 90 or so
sleep disorders, most physicians can name
around four. Many hand over pills because
they don’t know how else to solve the
problem.” To wit, a whopping 60 million
sleep prescriptions were filled in 2009,
according to research firm IMS Health.
All this pill popping has ushered in
a new set of problems. For one thing,
some sleep drugs are addictive, especially
older ones such as benzodiazepines.
Even the new class of nonbenzos can be
habit forming, says sleep doctor Shelby
Freedman Harris, Psy.D., director of

disorder in which people stop breathing
during sleep, says Philip Westbrook,
M.D., former president of the American
Academy of Sleep Medicine.
New research has shed light on why
sleep problems are skyrocketing. As
with many health issues, stress is to
blame. “Thanks to the economy, there’s
been a big increase in stress, especially
in women,” says Alan Lankford, Ph.D.,
president and CEO of the Sleep Disorders
Center of Georgia. “And stress can have a
huge impact on falling and staying asleep.”
When you’re mentally keyed up at night,
your body pumps out the stress hormone
cortisol, which acts like an adrenaline
shot that prevents snoozing.
Also contributing to sleepless nights
is a genuinely modern double threat:
overactive minds and underactive bodies.
Thanks to our coffee culture, people tend
to suck down jolts of energy well into the
PROP ST YLING: DONNIE MYERS/DEFAC TO, ANIMAL WR ANGLING: ALL CREATURES GREAT AND SMALL
hit a fast-food drive-through after a rough behavioral sleep medicine at Montefiore
night?) Going to the gym, a smarter pick- Medical Center’s Sleep-Wake Disorders
me-up, can seem about as doable as taking Center in New York City. “Though people
a trip to Mars, which is why nearly 50 are not hooked on them physiologically,
percent of women report skipping exercise they can develop a psychological
when they’re beat, according to the NSF. dependence and think they’ll never sleep
Less Sleep, More Pounds
THE REASON YOU CAN’T LOSE WEIGHT MAY LIE BETWEEN THE SHEETS.
The less you sleep, the more Plenty of women get up before Preliminary studies show that
of the appetite-revving chemical dawn to slip in a workout. nighttime exposure to light—
ghrelin your body makes, But if they aren’t going to bed e.g., the kind your computer,
and the lower your output of early enough, their weight- cell phone, or TV emits—may
leptin, the hormone that signals loss efforts may be in vain. A lead to obesity. Melatonin,
you’re full, says Lee A. Surkin, study in the Annals of Internal your body’s sleep-inducing
M.D. This weight-gain double Medicine found that sleep- hormone, is extra-sensitive to
whammy leaves you craving deprived people on low-cal any kind of glow. Even barely
fatty, salty, carb-filled foods, diets lost 55 percent less body there lights can disrupt
making it practically impossible fat than those who were well melatonin production, leaving
to pass up that high-calorie rested. What they did shed, you wide awake and more likely
breakfast sandwich. sadly, was lean muscle mass. to raid your secret candy stash.

138 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com


The number of hours of sleep you need
a night is genetic, set while you were
still in the womb. “There are those
who do fine with, say, six hours, and
those who really need ten,” says Philip
Westbrook, M.D. If you typically feel
well-rested and alert during the day,
you’re hitting your ideal hours. If you’re
The STageS
of Sleep
Stage 1 straddles the line
between alert and asleep.
Stage 2 is when your body
temp cools and you’re oblivious
to your surroundings.
Stages 3 and 4 send you into
deeper levels of sleep.
your breathing slows, your
blood pressure drops, and
your muscles relax.
you then move into rapid
eye movement (rEM) sleep
for anywhere from five to
40 minutes at a time. “in
rEM sleep, the brain is awake
but you’re unaware of your
surroundings, unconscious in
one sense but totally conscious
in another,” explains Philip
Westbrook, M.D. The stage
occurs every 90 minutes
throughout the night, and it’s
during rEM that you have
your most vivid dreams.
once you’ve snoozed your
way through each level, you
typically go from rEM right
back into stage two. it all
tapers off in the a.m., when
your body releases cortisol
to help you shrug off sleepiness
as you open your eyes.
if they don’t take a pill,” she says. Rare hot at night, you could be smothering
but scary side effects include things like yourself under a comforter that’s too warm,
memory loss and sleepwalking, sleep so switch to a lighter one. Another trick:
driving, or sleep sex. Plus, says Westbrook, Take a hot bath before bed. As your body
no studies show what extended use of cools, it transitions more easily into sleep
these drugs does to your body. mode once you lie down.
“The bottom line is that prescription Don’t be afraid of the dark. Artificial light
sleeping pills are a short-term solution,” messes with your internal clock and acts
says Maas. Simply put, drugs may be as a stimulant, inhibiting the flow of
a godsend for temporary insomnia, but melatonin. “An hour before bed, turn off
continuous use could be dangerous. your iPad or computer, and don’t text or
“Taking a pill won’t get to the underlying watch TV,” says Harris. And by all means,
issue,” says Westbrook. Most frightening stop watching the clock! Not only do digital
of all, “insomnia can be a symptom of versions give off a melatonin-disrupting
depression, and depressed patients who glow, but watching 20 minutes tick by can What Your
take sleeping pills have an increased risk
of suicide.” Likewise, sleep apnea, when
lead to more hours of sleepless anxiety.
Exercise earlier. Working out soothes
Sleep Style Says
treated with Rx sleep meds, can turn fatal. insomnia-fueling stress and eventually About You
lowers your body’s built-in thermostat, (And Your Health)
PUT SL EEP ISSUES T O RE ST a necessary presleep step, explains Robert
A safer and more effective cure for sleep Oexman, D.C., director of the Sleep to
STOMACH
problems lies in improving what doctors Live Institute in Joplin, Missouri. Just
If you prefer a prone position (lying
call sleep hygiene, a combination of finish off your cardio at least four hours nearly facedown), you’re likely a
natural snooze-inducing practices. Clean before bed—any later and your body temp perfectionist who is compulsive,
up your slumber routine with these tricks: will still be too high, keeping you awake. persistent, and goal oriented, says
Stick to a regular schedule. “Routine is Try some pillow talk. If adopting the psychiatrist Samuel Dunkell, M.D., a sleep
so important,” says Maas. “You have one sleep-hygiene guidelines above doesn’t expert in New York City. These qualities
may be good for your career, but they
biological clock—not one for the workweek leave you well rested, you may want don’t do your body any favors. Sleeping
and one for the weekend. You need to to look into cognitive behavioral therapy, on your stomach can twist your
synchronize it and go to sleep around the in which you learn to challenge, then neck into an awkward position, put excess
same time every day.” Changing up your change, your negative sleep-related pressure on your spine, and make it
snooze schedule confuses your brain’s thoughts, says Harris. Acupuncture, more difficult to inhale, says Lee A.
Surkin, M.D. To avoid waking up all achy,
sleep center and promotes restless nights. massage, meditation, or simply taking gently nudge yourself into sleeping
Keep things cool. When you nod off, your a series of slow, deep breaths before bed in a fetal pose by lying on your side
core body temperature drops by about a may also help soothe you into sleep. If with one pillow between your knees
degree and a half, says Lankford. Encourage your insomnia sticks around for more and another behind your back.
the process by setting your bedroom than three weeks, seek out a doctor who
BACK
thermostat to around 68°F. If you still feel is trained in sleep medicine. Q Staring straight up at the ceiling can
signal an adventurous, confident,
and receptive personality, says Dunkell.
Catching Z’s on your back also keeps
THE BROKEN MARRIAGE BED pressure off your jaw, which is crucial for
people with painful temporomandibular
Don’t let your need for quality Z’s tear you and your mate apart. joint (TMJ) disorder. But back
sleeping triggers undue stress on your
airway, so it’s a bad idea for snorers.
If you’re a noisy breather, try the pillow
One in four couples nod off in different bedrooms trick explained above or buy a full-body
because of sheet-sharing pitfalls. Avoid that fate by following proper pillow that will keep you on your side.
sleep hygiene and trying these strategies:
• The average person moves 65 times a night, says James Maas, Ph.D. Invest in
SIDE
a mattress that’s big enough to keep you from feeling each other flail around. Some 73 percent of women and
Also, try using two separate comforters or blankets to avoid a tug-of-war. 50 percent of men spend the night on
their sides. Most curl into a semi-fetal pose,
• If snoring is an issue, the snorer should first try nasal strips and sleeping with their knees just slightly bent, says
on their side. If that doesn’t work, hit the pharmacy for silicone Dunkell. According to his research,
earplugs, which mold to the shape of the ear and cancel out up to such people tend to be compromising
MARK ALLEN MILLER (ILLUSTR ATION)

50 percent of noise, says Shelby Freedman Harris, Psy.D. (Consistent and appeasing, whereas those
heavy snoring should be checked out by a doctor, who can prescribe who snooze in full fetal (with their knees
treatment that will help keep things quiet.) practically hugged to their chest)
are introspective and intense.
• People may say that sleep is the new sex, says Maas, but one
can actually lead to the other. Your body releases feel-good Healthwise, sleeping on either side curtails
hormones, stress, and tension during orgasm, which makes you snoring, and resting on your left
fall asleep faster and more soundly. Just sayin’. side keeps your stomach active and
eases heartburn, according to the
Journal of Clinical Gastroenterology.

140 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

Getting Enough Hours?
> Visit WomensHealthMag​.com​/
Sleep to find out and read more tips on
scoring a good night’s sleep.
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Women’s Health Vol. 8 Issue 2 (ISSN 0884‑7355) is published 10 times a year (monthly except for January and July) by Rodale Inc., 33 E. Minor St., Emmaus, PA 18098. Periodicals postage paid at Emmaus, PA, and at additional
mailing offices. POSTMASTER: Send address changes to Women’s Health, PO Box 5886, Harlan, IA 51593‑1386. IN CANADA: Postage paid at Gateway, Mississauga, Ontario. Canada Post International Publications Mail Agreement No.
40063752. Postmaster (Canada): Send returns and address changes to Women’s Health Magazine, 2930 14th Ave., Markham, Ontario L3R 5Z8. GST# R122988611. Subscribers: If the postal authorities alert us that your magazine is
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201651201
 THE Average Woman™
View from
theTop
The A.W. will feel like
she has “made it” when
her salary hits…

Your attitude toward achievement

78 Percentage $100,000
of women
who
consider TOP THREE MOST EFFECTIVE
themselves WAYS TO EARN A PROMOTION:
successful
1 Learn a new and
important skill set
How the Average Woman 2 Ask for more
defines success: responsibility
3 Do assignments
quickly

“ Being happy
in my “
personal life

Thing she’s feeling most

victorious about right now:

L VE
CELEB COUPLE THAT THE A.W.
THINKS HAS THE MOST
SUCCESSFUL RELATIONSHIP:
41
Percentage who are annoyed
Heidi Klum when friends brag about their
& Seal achievements on Facebook

The A.W.’s weight-loss

success secret:
Ditching processed or
fast foods

CLOCK WISE FROM CENTER: TRUNK ARCHIVE; DAVIES AND STARR /GET T Y IMAGES; AMERICAN
IMAGES INC ./GET T Y IMAGES; DAN MACMEDAN/GET T Y IMAGES; COMSTOCK /GET T Y IMAGES

49
Percentage
of women TOP THREE
who are more
successful in WAYS
their careers SHE WINS
than their THE WAR
mates are AGAINST
CRAVINGS:

Number of 1 Keep temptations

women who say it’s out of the house
a requirement that 2 Drink tons of water
their partners be 3 Stay satisfied on
successful in their healthy foods
careers: What she wears
when she needs

3 in 10
to perform her
best at work: Be Heard!
A conservative > Visit WomensHealth
but trendy outfit Mag.com/Average
Woman to sound off on
our next survey.

Source: Women’s Health poll

144 W O M E N ’ S H E A LT H / March 2011 / WomensHealthMag.com

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WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services is the registered trademark of Weight Watchers International, Inc.
PointsPlus is the trademark of Weight Watchers International, Inc. Trademarks are used under license by Dawn Food Products, Inc. ©2011 Weight Watchers International, Inc. All rights reserved. at WeightWatchers.com
©2011 P&G

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