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Jan/Feb
FEATURES +
COVER STORIES
92 6 Flat-Belly
Powerfoods
THIS 1,500-CALORIE MEAL PLAN
WILL KEEP HUNGER AT BAY
108 Big-O
Sex Secrets
WHAT YOU CAN LEARN FROM
YOUR EROTIC DREAMS
113 Strip Away

Stress
FIND OUT WHAT BRINGS
US TRUE BLISS (HINT: IT’S NOT
WHAT YOU THINK!)
34
122 Easy on the Eyes
SIMPLE MAKEUP TECHNIQUES
THAT WILL ENHANCE YOUR MOST
ALLURING FEATURE
128 Go Cocoa Loco

SIX HEALTHY RECIPES
STARRING NATURE’S MOST
Come Over DESIRABLE INGREDIENT
to the 134 Look Great

Wilde Side Naked!
ACTRESS IN A WH EXCLUSIVE, THE
OLIVIA WILDE— COUNTRY’S TOP TRAINERS TELL
ON FITNESS, FOOD, HOW THEY ACHIEVE MIRACLE
AND FINDING BODY MAKEOVERS
YOUR PASSION
Jean Paul Gaultier sweater,
Kasil Workshop jeans,
Helen Ficalora earrings
142 Buy, Sell, Freeze
AN UNVARNISHED LOOK
AT HOW THE BIG BUSINESS OF
EGG DONATION AND FREEZING
CAN AFFECT WOMEN’S HEALTH
150 Set the

Right Tone
WHY THE COLORS YOU WEAR
CAN ALTER YOUR MOOD AND
THE WAY OTHER PEOPLE FEEL
AROUND YOU
JAMES WHITE
W O M E N ’ S H E A LT H 3
46
The best
lingerie for
Get-Fit your body
triCks
134
Celeb trainers’
51 Reveal Your
Abs—for Good!
top toning tips! flaTTen your Tummy
in record Time
56 What’s Your
Body’s Real Age?
Take our quiz To find
ouT, Then follow our feel-
awesome advice
64 Get into
Top Form
To geT a hoT bod, perfecT
These four ofTen-mangled
workouT moves
66 Strengthen
Your Body…
and mind
This cardio-yoga rouTine
in EvEry issuE will help you de-sTress as
you sculpT
12 AdviSORS
Indispensable expert tips
14 TELL Women’s HealtH style + HealtHy
What’s on your mind?
Beauty laB Dose
18 ASk Women’s HealtH
What to eat before an early-
morning workout, plus other
need-to-know answers 39 does my hair 68 Trouble
23 SCOOP! Look Old? down Below
clock Wise from top left: ture lillegr aven; lisa shin; chris shipman; lisa shin
common gyno ailmenTs
Breakthroughs in health, age-proof These surprising ThaT many docTors are
sex, nutrition, and more birThday-beTraying areas misdiagnosing
158 ThE AvERAGE
WOmAN 42 Just What 72 The Best Cities
…and change You knead for Women
pampering massage find ouT if your homeTown
Tricks ThaT will make made The cuT in our Third
48 your skin glow annual survey
Eco-chic
essentials 46 Shop Your 78 Are You
Shape: Lingerie healthier Than
The key To rocking
ToTal body confidence is
finding a sTyle ThaT
flaTTers your figure
66
A heart-
Thou?
when The pressure To be
healThy becomes Toxic
pumping
48 Stylish but Zen- 84 don’t Let the
by Nature inducing
workout Bedbugs Bite!
flaunT These earTh- prevenT These liTTle
friendly Threads and bloodsuckers from
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113
Savor
life’s little
pleasures.
96 Hard food
decisions
made easy
SLIM-DOWN EAT SMART

STRATEGIES
96 Tricky
86 Diet Rules Nutrition
That Don’t Suck Questions—
HOW TO DROP POUNDS
WITHOUT DITCHING YOUR
Answered!
YOU MAKE HUNDREDS
SOCIAL LIFE
OF DIET CHOICES
A DAY—THIS GUIDE WILL
90 You Lose, HELP YOU MAKE THE
86
RIGHT ONES
CLOCK WISE FROM TOP LEFT: SUE TALLON; LUIGI CASSINELLI/FOLIO-ID; ART STREIBER; JOSE LUIS PEL AEZ INC/BLEND IMAGES
You Win! 110
THE INSPIRING STORY
OF ONE MOM WHO GOT HER
102 This Plus That Don’t be Garrett
PRE-BABY BODY BACK SHRIMP AND SPINACH SALAD a slave Hedlund
WITH BACON DRESSING to the offers
scale! love
advice.
SEX + LOVE
105 The Secrets
of Close Couples LIFE SKILLS
COMMUNICATION
POINTERS TO MAKE YOUR
LOVE SUPERSTRONG
110 What 118 Smart

Men Think Women, Dumb
ACTOR GARRETT HEDLUND, E-mails
STAR OF TRON: LEGACY, BEFORE YOU FIRE OFF
ON THE KIND OF WOMAN THAT MESSAGE,
MEN GO CRAZY FOR YOU MUST READ THIS
ON OUR COVER
Olivia Wilde photographed by James White. Styling: Kate Moodie. Hair: Terry Millet for Leonor Greyl/The Magnet Agency. Makeup: Melanie Inglessis for Nars
Cosmetics/The Magnet Agency. Manicure: Jenna Hipp for John Masters Organics/Tracey Mattingly. Stella McCartney cardigan, Halston dress, Helen Ficalora
earrings, Nava Zahavi ring. Makeup by Chanel. Chanel Vitalumiere Fluid Makeup SPF 15, Chanel Powder Blush in Espiegle, Chanel Precision Eye Definer in Brun,
Chanel Quadra Eyeshadow in Dune, Chanel Inimitable Intense Mascara in Noir, and Chanel Glossimer in Seashell.
© 2011 Vanity Fair Inc.
Available at JCPenney, Kohl’s, Macy’s, and Sears. lilyoffrance.com

Letter from the Editor
Tap into Your
t
Transformative
Powers
IN HER
WORDS
ADVICE
AND
Transformers. The word may conjure up big-screen images of giant OPINIONS
robots sent from outer space to save the world, but it can also be used FROM WOMEN
to describe people—perhaps not ordinary ones, but certainly earthly INSIDE
THIS ISSUE
people who have cultivated a talent for inspiring positive change
in others. This month we feature six such transformers. They’re all “In yoga, you breathe
fitness gurus, and each employs a distinct training technique to through the pain.
I take that into
help clients and fan followers alike make over their bodies. But despite everyday life.
their different methodologies, I bet all these pros would agree on one When you’re in
thing: Confidence is the key to success, because every transformation a stressful situation,
you can breathe your
starts with the belief that you can make good things happen for way through it.”
yourself. Maybe that’s why every one of these trainers stresses the —Actress Olivia Wilde,
“Come Over to the
importance of building mental fitness and fortitude along with Wilde Side,” page 34
building muscle. Turn to page 134 for their amazing tips on revamping
your body…and your attitude. “In general, women,
like men, should be
The advice you discover there and elsewhere in this issue is able to have babies
guaranteed to jump-start your New Year, New You ambitions. And when they are truly
whether your goals focus on dropping a dress size, deepening your ready. What egg
freezing is doing is
relationship, or scoring a better-paying job (or all three!), something providing women
really cool is guaranteed to happen once you’re on that path: with reproductive
MAKEUP: BRET T JACKSON/SAR AH L AIRD, TORY BURCH CARDIGAN, SPLITS59 TANK , MARCIA MOR AN RING; TURE LILLEGR AVEN
Other people will get psyched to follow in your footsteps. It’s the autonomy.”
—Reproductive
Trainer Ashley law of contagious positivity. OK, I made that up. But anecdotally, endocrinologist
Borden has Nicole Noyes, M.D.,
I have seen it happen again and again, and I’ve also experienced what
FROM TOP: CHRISTOPHE JOUANY, ST YLING: K ATE MOODIE, HAIR: DANIELLE IRENE/ARTISTS BY TIMOTHY PRIANO,
inspirational “Putting Parenthood
tips…and abs! it feels like to see someone morph into a happier, healthier, fitter on Ice,” page 146
being and want in on the action. “Meat is one of the
Which brings to mind the singular premise of a blog priciest items on a
created by an artist friend of mine. It states, “Hoping to grocery bill, and most
Americans eat more
inspire one person who will then inspire another.” I love of it than they should.”
that sentiment. And really, that’s what Women’s Health —Registered dietitian
aims to do too—ignite a kinetic chain reaction of positive Dawn Jackson Blatner,
“Diet Rules That
transformations. Starting with you. Don’t Suck,” page 86
Michele Promaulayko
Editor-in-Chief
Which topics do you

want us to tackle?
Join the Women’s Health reader panel

at WomensHealthMag.com/Panel.
8 W O M E N ’ S H E A LT H / January/February 2011 / WomensHealthMag.com

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Advisors
Tips Our Experts WH ADVISORY BOARD

Give—and Follow ANTHROPOLOGY INTERNAL MEDICINE
Two-
Second
HELEN FISHER, PH.D. BRUNILDA NAZARIO, M.D.
REGISTERED DIETITIAN Research professor and Senior medical editor,
MONICA BEARDEN
Life
member of the Center for WebMD; board certified
Monica owns the nutrition consulting company Human Evolutionary Studies, in endocrinology
NutCom, LLC, and she is the author of The Baby
Fat Diet and Chocolate: A Healthy Passion. In
Rutgers University; author,
Why Him? Why Her? Finding
Real Love by Understanding
and metabolism
Changers
“Go Cocoa Loco,” on page 128, she offers tips for KERI PETERSON, M.D.
working the delicious immunity-boosting treat Your Personality Type; Internal medicine, Lenox
into your diet. Here, she shares two of her own author, Why We Love Hill Hospital; medical
healthy-living strategies. CARDIOLOGY advisor, HealthiNation.com
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 > Wiggle
Minnesota; board
member, WomenHeart:
and ob-gyn, Duke
University Medical Center While You
The National Coalition
NUTRITION
Work
for Women with Heart
Disease, Washington, D.C. MARTHA BELURY, “Don’t forget
PH.D., R.D. to take breaks!
DERMATOLOGY Professor of nutrition, People who
FRANCESCA J. FUSCO, M.D. Ohio State University periodically get
Assistant clinical professor up from their
of dermatology, Mount Sinai LISA DRAYER, M.A., R.D. desks and move
School of Medicine Licensed nutritionist; around while
DIABETES/ health reporter; author, working burn
CLOCK WISE FROM BOT TOM LEFT: BERNHARD L ANG/GET T Y IMAGES; KEVIN SUMMERS/GET T Y IMAGES; IDREAMSTOCK /MASTERFILE; ELIZABETH HENRY/MASTERFILE; MASTERFILE
METABOLISM The Beauty Diet more calories
IRL B. HIRSCH, M.D. ONCOLOGY than those
Professor of medicine, BARBARA
who sit still.”
division of metabolism, GOFF, M.D. —Sharonne N.
endocrinology, and nutrition, Hayes, M.D.
Professor of obstetrics
University of Washington
School of Medicine and gynecology, and
director of gynecologic
FITNESS oncology, University of
HOW I BOOST MARJORIE ALBOHM, Washington Medical Center
MY ENERGY: M.S., A.T.C.
natural
President, National Athletic CAROLYN M. KAELIN,
Trainers’ Association; author, M.D., M.P.H.
Health Care and the Female Founding director, > Resist
Athlete; coauthor, Your Comprehensive Breast
Injury: A Common Sense Health Center, Brigham Temptation
Guide to Sports Injuries and Women’s Hospital,
Boston; assistant “After serving
CEDRIC X. BRYANT, professor of surgery, yourself dinner,
foods
PH.D., FACSM Harvard Medical School immediately pop
Chief science officer, the leftovers
American Council RELATIONSHIPS into the fridge.
on Exercise MICHELLE R. You’ll be less
CALLAHAN, PH.D. tempted to go
CAROL ESPEL, M.S. Developmental for a second
Exercise physiologist psychologist; author, Ms. helping of
and national director of Typed: Stop Sabotaging cold food.”
“Whenever I feel sluggish from too many group fitness, Equinox
Fitness Clubs
Your Relationships and
Find Dating Success
—Martha Belury,
Ph.D., R.D.
processed foods, I spend a few days eating GASTROENTEROLOGY SEXUALITY
all-natural foods with no more than two MARIE BORUM,
M.D., ED.D., M.P.H.
LAURA BERMAN, PH.D.
Clinical assistant professor
or three ingredients on the label. Raw Professor of medicine,
division of gastroenterology
of ob-gyn and psychiatry,
almonds, salmon, and organic spinach and liver diseases in
the department of
Feinberg School of Medicine,
Northwestern University;
> Save Your
are some of my favorites.” medicine at George
Washington University
director, the Berman Center,
a sexual-function center Scalp
for women and couples
GYNECOLOGY “If the winter
REBEKAH E. GEE, WEIGHT LOSS weather has left
M.D., M.P.H. KERI GLASSMAN, your scalp dry
How I stay fit: Board-certified ob-gyn; M.S., R.D. and flaky, rinse
SPRINTS
assistant professor of President, Keri Glassman, with apple cider
ob-gyn and public health, A Nutritious Life; vinegar after
Louisiana State University author, The O2 Diet shampooing.
The acidity
“Short bursts of high-intensity will restore the
pH balance
exercise take me back to my varsity Ask our experts in your scalp
soccer days. They are great for > Have questions for our advisors? They’re ready to and condition
boosting your metabolism and may answer all of your healthy-living queries. Go to your hair.”
WomensHealthMag.com/Experts.
help prevent hunger by helping —Francesca J.
Fusco, M.D.
maintain blood sugar levels.”

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J.I. Rodale
Founder, 1942–1971
Ardath Rodale Robert Rodale

CEO and Chief Chairman of the
Inspiration Officer, Board and CEO,
1990–2009 1971–1990
Maria Rodale
Chairman and
Chief Executive Officer
October 2010
WE HEAR YOU!
RISK ASSESSMENT. In October’s “What’s Lurking in Your DNA?” we explored Gregg Michaelson
the world of mail-order DNA tests, which can clue women in on the diseases for President, Integrated Marketing
and Sales, Chief Marketing Officer
which they’re most at risk. The question is, do you really want to know? Here’s what
WH readers had to say: “When I asked my doctor about being tested for the Kenneth Citron
Chief Operating Officer
breast-cancer genes, he asked what I’d do if I found out I had them. I said,
Thomas A. Pogash
‘Nothing more than I am already doing.’ So he advised against the testing.” —Shelly Chief Financial Officer
Jones, Houston, TX “Would I want to know? Absolutely. Especially if dietary
Paul McGinley
or lifestyle changes could [slow] the progress.” —Doreen Rosa Guilfoyle, Deptford, EVP, General Counsel and
NJ “I was diagnosed at age 35 with a genetic eye disease that is gradually taking my Chief Administrative Officer
vision. I’m glad I had 35 years of not knowing.” —Missy Moody Richmond, White Mary Murcko
EVP, Group Publisher
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increases your risk of blood clots, and he was just hospitalized with a blood clot in Karen Rinaldi
EVP, General Manager and
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daughter to be wary of oral contraceptives.” —Kristie L. Crossley, Horseheads, NY
Michelle Meyercord
SVP, Rodale International
CARRIED AWAY will be no more “free” than welfare checks Amy L. Plasha
I loved seeing Carrie Underwood on your are. We’ll all pay for these services, either SVP, Human Resources
October cover (“Carrie’s Sweet Success”). in increased premiums or higher taxes.
Katherine Dill, Carmel, IN Joseph Burke
She’s a talented artist and a great role VP, Green Culture Services
model for young women. It’s good to know MENTAL EDGE
she’s just as normal as we are and not all As a college athlete, I enjoyed reading Steve Madden
tied up in the glitz and glamour. “Get Your Head in the Game” (October). VP, Creative Services and
Lindsey Strader, Austin, TX Digital Product Development
It’s been hard handling the anxiety of
HEALTHY OUTLOOK tryouts, but this article taught me tricks
Thanks for explaining the new health- that will help build my confidence! We inspire and enable people
care plan in October’s “Reform School.” Brooke Schutrum, Fredonia, NY
to improve their lives and the
Having the best doctors, surgeons, world around them.
medicines, and facilities doesn’t mean
squat if people end up in serious debt
from using those resources—or dying
because they couldn’t afford them at all.
Where to Reach Us
Write to us at editors@womenshealthmag.com
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New York, NY 10017. Please be sure to include
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tests would be free [for some women] 610-967-5171
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Ask Women’s Health
• We have the ansWers!
Q What should I
eat before working
out in the morning? —Elizabeth B., Alexandria, VA
Carbs—they are a great source of quick energy and

are easy to digest, says Mary Horn, a physiologist
and nutritionist in Arizona. Have a 100- to 200-
calorie mini meal such as half a banana and a four-
ounce glass of fruit juice, half a cup of oatmeal with
half a cup of berries or yogurt, or a four-ounce fruit
smoothie at least 20 minutes before working out.
This will give your blood enough time to flow away
from your stomach and back to your muscle tissue.
Drink up:
Some
berries are Lately, my hair seems Why do I feel buzzed
more than to be falling out a lot. after just one glass
85 percent Should I be worried? of wine when I’m about
water. —Julie S., Philadelphia, PA to get my period?
It’s normal to lose around —Michelle C., Hermosa Beach, CA
100 strands of hair a day, “Women are prone to
says Ted Daly, M.D., director hormonal shifts prior to
of Garden City Dermatology each period, which may
in Long Island, New York. enhance the rate at which
But if you find that your hair alcohol is absorbed into
is suddenly clogging the the system,” explains
shower drain on a regular Molly Morgan, R.D., owner
basis, something’s up. of Creative Nutrition
Hormonal shifts caused by Solutions. While there’s
having a baby or going no definitive research to
on or off the Pill can result prove this, for some women
in temporary shedding, it can mean feeling tipsier
as can extreme stress, he than normal if they drink
says. Otherwise, a vitamin the day before they get their
deficiency may be to blame. period. Eating a protein- >>
gr aeme montgomery/ trunk archive
Iron, zinc, and vitamins

B12 and D are all essential for
hair growth, so speak with
your doctor about getting a Got a question?
blood test to find out if you’re > Visit WomensHealth
lacking these nutrients. If Mag.com/AskWH to post
your query online or e-mail
so, you can either add more us directly at WHonline
protein to your diet or start @womenshealthmag.com.
popping a daily supplement.
18 w o m e n ’ s h e a lt h / January/February 2011 / womenshealthmag.com

ASK WH ASK the GUY NEXT DOOR
• MATT BEAN
rich snack, such as peanut
Q
butter on a slice of whole-
wheat bread or four whole- My husband wants to have
grain crackers with one a threesome. I’m not into
ounce of low-fat cheese, half
an hour before you plan to it at all, but he keeps asking
drink may help, says Morgan. about it. What do I do?
Protein is tough for the body —Lauren D., Chicago, IL
to break down, and having
something in your stomach Guys want what they can’t
can help you feel less woozy. have, so I’m not surprised he’s
hounding you. Syncing up your …and
What is BPA and how sexual desires is crucial, and waitress
can I cut down on my while it’s OK to turn him down, makes
exposure to it? you can’t dismiss his out-there three.
—Susan W., Lexington, KY requests. If you’re willing to
This controversial chemical, experiment, convince him there
also called bisphenol A, are other ways of amping up the
is used to make items such bedroom action. Various forms
as multiple-gallon water of mild kinkiness (role-playing,
bottles, plastic toys, food sex toys) could act as a release
containers, metal food can valve, and meeting him halfway
liners, and even receipts, shows just how open you really
says Maida Galvez, M.D., an are. He ought to respect that and
assistant professor at Mount make some compromises of his
Sinai School of Medicine in own. If he doesn’t, there may be
New York City. Heat causes deeper issues—in which case
BPA to leach from plastics, the only threesome I’d suggest is
and research shows that you, him, and a shrink.
exposure may be associated
with an increased risk of My husband had his first
heart disease, diabetes, and equipment failure. How do
liver disease. Protect yourself I talk to him about it?
by washing your hands —Lindsey C., San Francisco, CA
after handling receipts, You can’t kick a man while he’s
keeping plastics out of the down. Whether he’s stressed,
microwave and dishwasher, drunk, or out of the groove, your
and using glass containers only move at that moment is
when consuming warm to cuddle up and melt into his to shed the shame factor. Try Can I get my man to change
foods or liquids. Avoid plastic chest. If this failure to launch something like, “You know that his annoying little habits
containers that have a “7” happens more than once and thing that happened the other without nagging him?
recycling code number on you want to help him work night? Is something wrong that —Christina B., Des Moines, IA
the bottom (which means the through it, bring up the topic you want to talk about?” Fix We’ll follow rules if they’re
item might contain BPA), and when his sexual confidence the problem between his ears administered fairly, but if we’re
look for product labels that isn’t at rock bottom (i.e., out and, most of the time, you’ll fix nudged a million times about
say BPA-free, says Galvez. of the bedroom) so that he’s able what’s between his legs. a sock here or a seat-lid salute
there, it doesn’t seem like a
sincere plea for us to change
our ways. Regarding minor
YOUR 2¢ domestic issues, guys respond

to intensity, not frequency.
If a small issue does warrant
Here’s what you had to say about these hot topics:
a big stink, have a straight-
IF YOUR GUY ASKED talk session: Tell him what’s
YOU TO HAVE
A THREESOME, driving you crazy and why it
SAY “NO WAY!” SAY YOU’D THINK SUCK IT UP AND
YOU WOULD… will mean a lot to you if he tidies
55% ABOUT IT GO FOR IT
30% 15% up. Then resist pestering him
if he doesn’t comply 100 percent
in the first 24 hours. Lasting
WHAT IS YOUR MAN’S MOST HAVE YOU EVER
change takes some time.
ANNOYING HABIT? BEEN WITH A GUY
WHO HAS HAD AN
EQUIPMENT
ERIC FRIDEEN/ TRUNK ARCHIVE
FAILURE?
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56% Guy Next Door?
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Breakthroughs You Can Use
Fitness
SCORE SKI-
BUNNY BUNS
Prep your thighs and
glutes before hitting
the slopes this season.
Toning your lower
body helps make your 1/ Stand with your
knees less vulnerable right foot in front
of your left, elbows
to injury because your bent at your sides.
Trail leg muscles will have Lower into a lunge

until your right
warning: better control over thigh is parallel to
the floor and your
Dangerous your movements, says left knee nearly
curves touches the floor.
ahead! personal trainer Karen
Merrill, a spokesperson
for the American
Council on Exercise.
The split-lunge jump
strengthens your legs
and develops the much-
needed balance that
helps you cut through 2/ Jump as high
the powder. Starting as you can, raising
your hands over
four weeks before your
82
your head and
switching legs in
PERCENTAGE OF ADULTS WHO
DON’T MEET THE GOVERNMENT’S
trip, do two sets of 10 midair. Land softly,
EXERCISE RECOMMENDATIONS.
AIM TO DO 150 MINUTES OF MODERATE
reps twice a week. Not then lower right
into another lunge.
EXERCISE (OR 75 MINUTES
OF VIGOROUS ACTIVITY) A WEEK,
a skier? This exercise is Repeat, switching
legs again so
AND DO FULL-BODY STRENGTH
TRAINING AT LEAST TWICE A WEEK. also an all-star toner for you’re back in the
starting position.
R AYMOND MEIER / TRUNK ARCHIVE; MCKIBILLO (ILLUSTR ATIONS)
Source: American Journal

of Preventive Medicine legs, butt, and core. That’s one rep.
THIS JUST IN
WHAT IS IT?
Exercise Trumps DNA
If your mom is overweight, your own figure VO2 kin·e·tics abbr. The rate at which your body uses
isn’t doomed. A study in PLoS Medicine found oxygen at the onset of exercise, which can boost performance.
that doing any amount of exercise is linked Cyclists who began riding at a fast pace had stronger sprints
to a 40 percent reduction in the genetic risk of
being overweight—and people with the most at the end compared with slower starters. Muscles rely on
obesity-related DNA sequences saw the biggest glucose until they can use oxygen most efficiently, so flip that
benefits from exercise. No excuses now! switch faster and you’ll spare glucose for your final kick.
Source: Medicine & Science in Sports & Exercise
January/February 2011 / W O M E N ’ S H E A LT H 23
Nutrition SCOOP!
THE CASE OF THE

VANISHING NUTRIENTS
Tea time?
More fruits and vegetables are available to us today than Make your
at any other time in history, but they don’t pack the same own brew.
nutritional punch as they did 60 years ago, finds a study
published in the Journal of the American College of Nutrition.
Researchers call it the dilution effect: Farmers feel pressure
to make their crops grow bigger and faster, which sacrifices
the amount of nutrients the plants are able to absorb. It’s
not all bad news though. Larger crop yields mean that
produce is less expensive, so you can afford to eat more of
it to satisfy your nutritional needs. And because veggies are
so low-cal, eating more produce is
an easy way to slim down. Here’s
how some key nutrients have
decreased since 1950:
PLANT NUTRIENT % LESS
Carrots Iron 24
Eggplant
Ascorbic
acid 44
A STEEP CLAIM
Broccoli Calcium 37 Bottled teas are often touted as
Winter Riboflavin 52 containing a slew of antioxidants, but
squash
findings presented at a meeting
of the American Chemical Society
78
THIS JUST IN
revealed that their levels don’t even
Milk Away
come close to those of home-brewed
Bad Breath tea. The researchers found as few as
A garlicky pizza sounds three milligrams of polyphenols—
great, right? Not to
anyone who has to hang antioxidants that may help prevent
with you for the next cancer and diabetes—in premade teas,
FROM LEFT: LISA SHIN, FOOD ST YLING: K AREN EVANS/SIXTEEN APPLES; TR AVIS R ATHBONE
few hours. Spare them
by drinking a glass of compared with up to 150 milligrams
milk. Moo juice reduces in the kind you make at home. (You
the presence of the
compounds that cause need at least 125 milligrams a day to
garlic breath by as much PERCENTAGE GREATER RISK THAT A
PREGNANT WOMAN WILL DELIVER BEFORE
reap the most health benefits.) To make
as 95 percent, reports
a study in the Journal
37 WEEKS IF SHE DRINKS FOUR OR MORE
DIET SODAS A DAY. RESEARCHERS SUSPECT
a polyphenol-packed cup, steep the
of Food Science. For the
best results, make it
THAT ARTIFICIAL SWEETENERS MAY TRIGGER
EARLY DELIVERY, WHICH CAN RESULT IN
leaves for six to 10 minutes.
BIRTH DEFECTS AND HEALTH PROBLEMS.
whole milk. While any Source: The American Journal
kind of milk will kill of Clinical Nutrition
the garlic aftermath,

the more fat it has, the WHAT IS IT?
more effective it will
be, says study author corn sug·ar \ kŏrn shŭ' g r \ n. What the Corn Refiners Association wants
Sheryl Barringer, the FDA to rename the much-maligned high-fructose corn syrup. Because studies
Ph.D., a professor have linked HFCS with obesity and elevated triglyceride levels, people have
of food science and
technology at Ohio been avoiding products made with it, says Kathleen Melanson, Ph.D., R.D., of the
State University. University of Rhode Island. Whatever it’s called, do your best to limit your intake.
Source: Corn Refiners Association

WHERE COCOA
ROASTED BLISS
MEETS THE
GOODNESS
OF ALMONDS.
AND ADDED CALORIES
ARE GIVEN THE
COLD SHOULDER.
EmeraldNuts.com
Weight Loss SCOOP!
twelve
AVERAGE NUMBER OF POUNDS DIETERS LOST OVER TWO YEARS WHEN THEY GOT 580 MILLIGRAMS OF CALCIUM FROM
DAIRY PRODUCTS (THE AMOUNT IN JUST UNDER TWO CUPS OF MILK) EVERY DAY. Source: The American Journal of Clinical Nutrition
THIS JUST IN
Nothing to
Sneeze At
When the pollen count
is up, your weight
may be too. Women
who take prescription
antihistamines are an
average of 10 pounds
heavier than those who
don’t pop the pills,
reports Obesity. One
theory: The meds
may interfere with
histamine’s role in
SWEAT
reducing appetite and
increasing calorie
burn. If you suddenly
OFF YOUR gain weight while on

an Rx antihistamine,
APPETITE
talk with your doctor
about alternatives,
such as allergy shots.
Another reason to
hit the gym: Exercise
may help control CHEAT NOW,
hunger, reports the PAY LATER
journal PLoS Biology. Here’s why it’s important
Obese rodents that to stick to that weight-loss
resolution: People who
were put on a regimen gained 14 pounds in a month
of cardio exercise had by exercising less and eating
increased levels of more were still up nearly
an anti-inflammatory seven pounds from their
original weight 30 months
protein in their brains later, despite going back
and ate less as a to their healthier patterns,
CLOCK WISE FROM BOT TOM LEFT: CHRIS SHIPMAN, HAIR: MICHIKO BOORBERG, MAKEUP: LEA SIEGAL /FORD ARTISTS,
result. “Obesity according to Nutrition &
ST YLING: THEA PAL AD, R ALPH L AUREN RL X HOODIE; MAREN CARUSO/GET T Y IMAGES; ADRIANA WILLIAMS/CORBIS
causes inflammation Metabolism. Researchers
in the hypothalamus, believe gains can have long-
lasting effects because
which decreases its fluctuations may cause the
sensitivity to the body to find a new set point
hormones that tell us for its normal weight. Weigh
when to stop eating,” in weekly to stay on course.
says lead study author
José Carvalheira, M.D.,
Ph.D., of the University
of Campinas in Brazil.
“Exercise reduces Eat this
fat-burning
inflammation food.
Send your and restores those
tummy a signals.” More
“stop eating” research is needed
signal. to see if the same
is true in humans.
WHAT IS IT?
cap·sin·oids / kap' sə-noidz / n. Compounds in sweet peppers that may
mimic the metabolism-revving effect of capsaicin in hot peppers. Taking a supple-
ment that contains capsinoids can up your resting caloric burn by 20 percent.
Source: Nutrition & Metabolism

Now almost anywhere you use sugar,
© McNeil Nutritionals, LLC 2010.
sweet!
you can get fiber.
Blueberry Muffins Prep Time: 15 M

in.
Bake Time: 22
Ingredients Min.
Serves: 12
2 cups all-purpo
se flour
2 teaspoons bakin 1 cup SPLENDA®
g powder No Calorie
X teaspoon salt Sweetener with
Fib
V cup light mar
garine, softened 1 teaspoon vanilla er, Granulated
W cup honey extract
V cup 1% low-fa
2 large eggs t milk
1 cup fresh or fro
zen blueberries,
Directions: thawed
Almost anywhere you use

1. Place oven rack
2. Preheat oven to
spray liners with
in top B∕d of oven
400 degrees F. Lin
.
e 12 muffin cups
sweet!
nonstick cooking with paper liner
sugar you can now get fiber.
3. Sift together fl
4. Beat margarin
our, baking pow
e at medium spee
spray.
der, and salt, set
aside.
s. Lightly
add SPLENDA® Gr d with an electric

anulated Sweete mixer until cream
Add eggs one at ne y. Grad
a time, beating un r and honey, beating until light an ually
Alternately add fl til blended after d fluffy.
our mixture and each addition. St
Beat at low spee milk, beginning ir in vanilla.
d until blended af and ending with
5. Spoon batter ev ter each addition. flour mixture.
enly into paper-l Fold in blueberri
golden. Remove ined muffin cups es.
from pan immed . Bake 20 to 22 m
Nutrition Info pe iately and cool on inutes or until
r serving (1 muffi wire rack.
Calories 160 | Calories n) :
Sodium 300mg from Fat 40 | Tota
| Total Carbohyd l Fat 4.5 g (Sa
rates 29g | Dietar t 1 g) | Cholesterol 35mg
y Fiber 5g | Suga
rs 8g | Protein 4g
Introducing SPLENDA® No Calorie Sweetener Granulated with Fiber.

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Visit splendaoffers.com for up to $3.50 in savings imagine life sweeter ®

Beauty SCOOP!
WHAT IS IT?
nu na·tu·ral \ nü na´-che-rel \ n.
A growing trend in which manufacturers
formulate beauty products that combine
natural ingredients (like phytochemicals)
with synthetic ones (like peptides) for
a one-two punch of health benefits and
effectiveness. Find the combo in products
such as Yes to Carrots moisturizer and
Dr. Brandt Skincare Time Arrest.
Source: Mintel Beauty Innovation
STRAIGHT
THIS JUST IN
TRUTH
Skin Care News for fans of chemical
That Cares hair straightening:
Fighting cancer Even though many salon
is tough enough. treatments claim to be
And the side free of formaldehyde, a
effects of chemo known carcinogen, some
and radiation— still contain dangerously
high amounts, says a lab
including irritated,
analysis at Oregon Health
inflamed skin— and Science University.
don’t help. But In fact, the level in one
now patients product measured a
have a remedy. staggering 10.6 percent.
The antioxidant- Along with increasing
MEET MATTE
rich skin-care line your cancer risk, that’s
from Lindi Skin high enough to irritate
includes face wash, your skin, nose, and eyes,
moisturizer, lip says lead researcher
Good-bye, glossy lips! This 1/ Exfoliate. Matte formulas
don’t have a lot of moisture, so balm, eye cream, Dede Montgomery, an
season, the look is matte. dry, flaky lips stand out. Brush body wash, and
lotion specially
occupational safety
and health specialist.
lips with a clean toothbrush
“Because these hues are more or a warm, wet washcloth to formulated Until scientists know
more, your safest way to
opaque than sheer formulas, slough off dead skin.
2/ Condition. Dry lips will
with soothing
botanicals. In a straight locks may be
this trend leaves little room cause color to bleed, so apply Northwestern a hair dryer and good ol’
elbow grease.
for mistakes,” says senior a thick coat of lip balm and
let it sit for a few minutes. Blot
University study,
75 percent of
CLOCK WISE FROM TOP LEFT: SAR AH SILVER; WALTER CHIN/ TRUNK ARCHIVE; LISA SHIN
M.A.C makeup artist Fatima excess with a tissue. cancer patients
Thomas. Follow her smudge- 3/ Color. For a precise
application, use a lip brush to
using the products
reported less
proof plan for pulling off the swipe on the tint. Or use a
chubby matte lip pencil. Try
dryness, and
70 percent said the
understated yet sexy style. Nars Pure Matte Lipstick in
Terre De Feu, $25, sephora formulas improved
.com, or Sonia Kashuk Velvety their skin’s
Matte Lip Crayon in Rosey appearance.
Nude, $8, target.com. $10 and up,
lindiskin.com
twenty-four
PERCENTAGE
DECREASE IN THE
APPEARANCE
OF WRINKLES
AMONG WOMEN
WHO DRANK
SIX CUPS OF H20
A DAY FOR
EIGHT WEEKS
Source: Cotswold
Medical Aesthetic
28 W O M E N ’ S H E A LT H / January/February 2011
Health SCooP!
fifteen Take back

Percentage of women
who have binged on booze
(four or more cocktails in
two hours) in the Past month.
slow down! binge drinking
can increase your risk
of stds and liver Problems.
Source: Centers for Disease
Control and Prevention
Wash
and dry
Getting hands clean isn’t
Your commuTe
only about scrubbing
with soap—how you dry
them is just as important,
Even if you’ve landed according to the Journal
of Applied Microbiology.
your dream job,
chances are it’s not
right down the street.
Fact: 24%
of female commuters
Even if you suds up
for the recommended
20 seconds, bacteria
Most women spend have high cholesterol can still cling to the water
up to a full hour going Fix it: Studies indicate molecules on your skin.
that regularly eating The best way to banish
to and from work, almonds and walnuts can germs is by drying your
and that 120-minute lower your cholesterol hands completely,
daily trek can turn into levels. Stash a bag of including between each
nuts in your purse and
a major health drag. snack on a small handful
finger, says study author
Anna Snelling, Ph.D., a
Whether you are in of them every day. microbiologist at the
a carpool, drive your
own wheels, or take
public transportation,
Fact: 36%
are self-professed
University of Bradford
in England. Thoroughly
wipe off your hands
a long commute can worrywarts with paper towels or hold
Fix it: Plug into some them still under a dryer
increase stress levels, gut-busting stand- for at least 35 seconds.
fatigue, and your up comedy podcasts
waistline, according to (search “comedy”
new Gallup research. on iTunes). A good laugh
can lower your body’s
What’s more, the level of stress hormones,
longer it takes you not to mention help this just in
to get from home to distract you from
a massive to-do list.
Gossip, Girl!
work and back each Water-cooler chitchat
day, the less happy you
are in general. These
Fact:25%
are obese
has an upside: Swapping
tidbits may boost your
tips from Ann Kulze, Fix it: Battle the fat by mood, as long as you
M. D., a wellness expert doing some simple keep the conversation
“desk-ercizes” while on positive, according to a
in Charleston, South the train or once you new study. People who
Carolina, can help you arrive at your office. Try spread supportive gossip
stay healthy in transit: a series of calf raises:
from left: r aymond mier; hor acio SalinaS/ trunk archive
about their peers (like,

Stand and slowly lift and “Vanessa totally aced that
lower your heels. presentation” or “Kate’s
outfit is so cute!”) not only
see an uptick in their own
self-esteem but also feel
on e-word answe r more socially supported,
Photodiagnosis
says study author Jennifer
Cole, Ph.D., a psychologist
at Staffordshire University
When a doctor issues a verdict based on an e-mailed in the U.K. That’s
or texted photo (e.g., you send in a shot of your cut-up welcome news for upbeat
knee to see if you need stitches). Experts say this could motormouths—having
work just as well as in-person visits for minor problems. strong social connections
Source: George Washington University Medical Center
has been linked to a
longer, healthier life.
WALK BECAUSE
YOU KNOW A
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Sex SCOOP!
30
Your brain is
the strongest
sex organ.
GET HIS
NUMBER PERCENTAGE OF WOMEN
AGES 18 TO 25 WHO SAY THEY
“FEEL POWERFUL” WHEN
If you must know how many PERFORMING FELLATIO
notches are on his bedpost, Source: European Journal of
check out the size of his… Contraception and Reproductive
Health Care
smartphone. A recent survey
by OkCupid.com found
that iPhone users have had
more sex partners than those THIS JUST IN
who use a BlackBerry or
Android. Why the link between Too Hot
phone brand and booty calls? for TV?
Different types may attract Since former senator
people with different sexual Bob Dole first shilled
proclivities. “An iPhone user for Viagra almost
may be more creative and a decade ago, the
explorative,” which may mean
he’s more open to casual erectile dysfunction
sex, says relationship expert drug has gotten plenty
Logan Levkoff, Ph.D. “A of publicity. So the
BlackBerry is more corporate, fact that Zestra,
THE BIG
so the person using it might a nonprescription oil
prioritize work over dating.” designed to heighten
female arousal, hasn’t
PLACEB-O!
FROM RIGHT: GABRIELLE REVERE, SEVEN FOR ALL MANKIND JEANS; CHRIS CR AYMER / TRUNK ARCHIVE; PHONE COURTESY OF APPLE
AVERAGE NUMBER been able to buy
OF SEXUAL commercial time since
PARTNERS BY AGE 30
2009 seems, well,
Android users 6 6 dysfunctional. Radio Libido lagging? The key to revving it up may
BlackBerry users 8 9
and TV stations have
refused to run the be above your waist. In a new study, one in
iPhone users 10 12
ads or required late-
night time slots. Is
three women with sluggish sex drives got a
the double standard significant libido boost after popping what
sexism? Perhaps, says
Bat Sheva Marcus,
they thought was a prescription med. In reality,
Ph.D., cofounder they were given sugar pills. The findings,
COMMIT TO of the Medical Center published in The Journal of Sexual Medicine,
BEAT STRESS for Female Sexuality
Monogamy is the new in New York. Society suggest that participation in the study, not
massage. At least that’s the
takeaway from a recent
believes that men’s
sexual urges deserve
the “drug,” is what did the trick. “They were
study in the journal Stress, more attention than asked to have sex, to keep a log of their
which shows that a long-
term commitment may ease
women’s, she says. But
that may change when satisfaction, and to think about their sexuality
tension in your life. When
researchers measured
ad budgets for these on a regular basis,” says study author Andrea
products are as big as
levels of the stress hormone Viagra’s, she adds. Bradford, Ph.D. “We think that in itself may
cortisol in 500 men and
women before and after they
have been therapeutic.”
took an anxiety-inducing
test, singles had higher levels WHAT IS IT?
than married people or those
in long-term relationships.
speed plat·ing \ spēd plāt-ing \ n. Speed dating for foodies. Singles are
“Having a partner’s support paired off with a different date for each part of a four-course meal. These food-
may make stress easier to focused flirtfests are now taking place in New York City and will be expanding
deal with,” says study author
Dario Maestripieri, Ph.D. to more cities later this year. Find details at speedplating.com.

COVER
EXCLUSIVE
WILDE
COME OVER TO THE
SIDEBeautiful? Obviously. Talented? Totally. Smart? Incredibly.

But what has really boosted actress OLIVIA WILDE ’s happiness and
success is her empowering approach to life. Here, she
shares her balanced attitude toward food, fitness, and fame.
BY ALLYSSA LEE / Photographs by James White
Olivia Wilde is hot.
Sweating, actually. It’s an
unusually cool, overcast
Saturday morning in Venice,
California, but inside a
neighborhood fitness studio,
beads of perspiration have
gathered on the actress’s brow.
Crouched over a sleek spin
bike, the 26-year-old is pedaling
furiously in the middle row of
the 9:15 a.m. spin class, her
de
face glistening, her blue-green
eyes lasers of focus.
Olivia is a regular at the
studio, but it’s been a while
since she has attended a class.
A month earlier she was bucked
from a horse while filming
Cowboys & Aliens, a sci-fi
Western costarring Daniel Craig
and Harrison Ford due out this
summer. “It was embarrassing,
because I was the only girl
[doing the stunt],” says Olivia.
Thankfully, she emerged
without serious injury, but she’s
not sure how her first time back
in the saddle will feel.
While others whoop and
holler to the beats of Justin
Timberlake and Beyoncé, Olivia
pedals silently and steadily,
Don’t be and rides out the burn. “When
fooled by you feel like you’re going to
the sultry die…keep going,” she says.
pose: “I’m “Always keep moving.”
actually
shy,” says
Olivia. Lucky
James Icon
dress, Elizabeth
thirteen
and James Perpetual motion is a
shoes, Robert Lee
Morris cuff concept Olivia is familiar with.
She may be best known for her
role as Dr. Remy “Thirteen”
Hadley on Fox’s hit drama
House, but her film career is
racing full speed ahead. Right
now, she can be seen in Tron:
Legacy and the thriller The Next
Three Days, with Russell
Crowe. She also has a political
satire called Butter, with
35
Jennifer Garner, hitting theaters later this
“THE CONFIDENCE THAT COMES
year, and Cowboys & Aliens due out in July. WITH DOING WELL ONLY
This past October she filmed Now, in
which she plays Justin Timberlake’s…mom
MAKES YOU MORE DESIRABLE.”
(in this sci-fi thriller people stop aging at
25). Then in November she started filming and Leslie Cockburn, Olivia (who took unconventional that it has lasted. “You’re
the comedy The Change-Up, with Ryan Oscar Wilde’s last name upon launching her not thinking, We must be perfect! It was,
Reynolds and Jason Bateman. acting career) grew up around celebrities. Hey, isn’t this an optimistic thing to do? And if
In person, Olivia has an easiness about One encounter stands out. “My parents it lasts, we’re lucky.”
her. She talks freely about her passions, were contributing editors to Vanity Fair, So far, so good. When asked if Tao gets
whether it’s her movies or an episode and I’d be the only kid at the [magazine’s] jealous when his wife locks lips with a
of Top Chef. Needless to say, she’s also parties,” she says. “George Clooney was at hot on-screen love interest, Olivia says, “I
stunning: While others wilt after a spin and one of them. I was about 12, and he was think he likes it.” To clarify, she adds: “It’s
yoga doubleheader (she chased the cycling already famous from ER. My mom said, ‘Go a turn-on that I get to do these things. The
with an hour of yoga), she looks radiant. talk to George! You’re an interesting young confidence that comes with doing well only
After her workout, Olivia walks her woman!’ I was like, ‘O-kaaay.’ ” A year or two makes you more desirable.”
beach cruiser down Venice’s hip(pie) later, she ran into Clooney at the premiere
thoroughfare, without sunglasses and of The Peacemaker, which her parents
without airs. “I love your dress,” she says helped produce. “There were hundreds of PAYING IT FORWARD
to a passerby before settling down at a people trying to get close to him,” she says, Tao and film work aren’t the only things
sidewalk table at a vegan macrobiotic joint. “but he saw me through the crowd, pushed Olivia cares about deeply. Her Twitter
(Olivia dabbled in veganism before fully all these women out of the way, and said, feed is dotted with posts of support for the
committing to it last January.) ‘Olivia! Are you a movie star yet?’ ” ACLU and Artists for Peace and Justice, a
The days of relative anonymity she Not yet, but it wasn’t far off. After relief organization. She credits activism for
now enjoys may be numbered, thanks to graduating from the prestigious Phillips helping her keep things in perspective:
Tron: Legacy, the sequel to Disney’s 1982 Academy in Andover, Massachusetts, “You can be egocentric in this business—
sci-fi video-game flick. In it, Olivia plays Olivia, who had always dreamed of it’ll rot you,” she says. “I feel like we’re
Quorra, a character she describes as “a little becoming an actress, deferred enrollment past the bullshit phase, like cooch shots of
nerd bot, but also a kick-ass warrior ninja.” to college so that she could intern for L.A. Paris Hilton getting out of a limo. The cool
Quorra possesses an inner strength that casting director Mali Finn; six months thing is to be doing something to help the
Olivia embodies, says Tron director Joseph later, Olivia was offered a small part in the world. Keeping at least 50 percent of your
Kosinski. “Obviously, she’s strikingly 2004 dramedy The Girl Next Door. “I kept energy turned outward keeps you sane.”
beautiful,” he says, adding that she’s also getting jobs, so I stayed in L.A.,” she says. So does cooking. Olivia loves throwing
“hyperintelligent and very sharp.” Her Another reason she hung around: dinner parties, and being vegan lets her
costar Garrett Hedlund puts it another She had been fixed up with a filmmaker experiment with whatever leafy things
way: “She’s a girl that gets it.” named Tao Ruspoli, son of the late Italian she finds at farmers’ markets or in her
Prince Dado Ruspoli. Despite their age garden. Contributing to the healthy vibe
difference—she was 18, he was 27—the is an active lifestyle—whether she’s hiking
THE FAME GAME two hit it off and were married six months or taking ballet, modern dance, yoga, or
Chalk it up to her storied pedigree. Born later. “We eloped. There was nothing a spin class. Her latest hobby is stand-up
in New York and raised in Washington, traditional about it,” she concedes. But paddleboarding, something she picked up
D.C., the middle child of journalists Andrew perhaps it’s because the marriage was so from actor-director Jon Favreau during the
Cowboys & Aliens shoot.
To fit into Quorra’s skintight outfit for
Tron, Olivia worked with a trainer and did
Bomb-Diggity “Bolognese” 45 minutes of cardio a day, along with a
Here’s one of Olivia’s favorite vegan recipes. “Eat this with any kind of pasta combination of weights, cross training, and
you love or with fresh arugula leaves,” she says. You won’t miss the meat! martial arts. “I’d never had muscles in my
¼ cup olive oil 12 oz tomato sauce carrot, basil, and parsley; stir stomach,” marvels Olivia. “And my ass was
½ medium onion, chopped 1 tsp dried oregano well to combine. Cook 10 to 12 on a whole other level. Like, ‘Oh, you’re
3 cloves garlic, chopped 1 tsp dried chopped minutes until veggies soften. up here now? Welcome!’ ” But as much as
½ cup mushrooms, chopped rosemary 5/ Add tomato sauce and stir. she enjoyed her stint as a muscular person,
½ package tempeh, crumbled ¼ tsp red pepper flakes Sprinkle in seasonings. Cook “It’s not my natural resting state,” she says.
¼ cup red wine another 5 minutes.
1/ In a large skillet, heat olive oil “Striving for physical perfection takes a lot
1 tsp Earth Balance on medium high. Sauté the 6/ If sauce is too thick, add
butter spread of energy. For me, it’s important to come
onion and garlic for 5 minutes. more wine or water; cover
½ zucchini, diced and let simmer for 15 minutes, home from work, cook a meal with my
2/ Add mushrooms and
1 eggplant, peeled
tempeh to the skillet. stirring occasionally. husband, and spend the afternoon reading a
and diced book, instead of always running [around].”
3/ Add red wine and butter 7/ Remove from heat and
1 carrot, chopped
spread, then add salt and serve over pasta. Garnish with But don’t get her wrong: She’ll do whatever
1 Tbsp chopped fresh basil basil and parsley, if desired.
1 Tbsp chopped Italian
pepper to taste; stir. it takes to get back into fighting shape. “If
parsley 4/ Add zucchini, eggplant, Makes 4 servings we do another Tron,” she says laughing, “I’ll
fit into that damn suit again.” Q

Olivia’s
Feel-GOOd
FOrmula
Here, the actress’s
easy advice for
healthy living
“I am an Change it up. olivia
activist,” isn’t a gym person (“it’s a
cocktail party—everyone’s
says Olivia, chatting”). she prefers
“and I don’t classes to the treadmill
apologize and tries different things,
for it.” such as The Bar Method
(a body-sculpting program
H&M sweater, that involves the use of a
Jennifer Fisher
Jewelry earrings ballet barre or sturdy chair)
and hula-hooping. “Keep
yourself interested,” she
says. “You’ll hit a plateau
if you don’t switch it up.”
Just breathe. “in yoga,

you breathe through the
pain,” says olivia. “i take
that into everyday life.
When you’re in a stressful
situation, you can breathe
your way through it.”
try a meatless
monday. “When you
eat meat often, the
stuff that you eat with it
usually contributes
to the fat content of the
meal,” says olivia. so
St ylInG: k Ate moodIe, hAIR: teRRy mIllet foR leonoR GRe yl / the mAGnet AGenCy, mAkeup: mel AnIe InGleSSIS foR nARS
she suggests not having

meat on Mondays. “it’s
healthier for you, healthier
for the planet.”
CoSmetIC S/ the mAGnet AGenCy, mAnICuRe: jennA hIpp foR john mASteRS oRGAnIC S/ tR ACe y mAt tInGly
skip the Carbs. “i love

bread,” she says. “i don’t
cut it out in general, but
if i need to slim down,
that’s an easy way to do
it.” curbing alcohol helps
too. “The fastest way to
lose weight is to stop
drinking. in two weeks
you’ll lose five pounds.”
keep it Clean. “if i feel

like i’m gaining weight,
i’ll do a cleanse,” says
olivia. (she’s partial to
BluePrintcleanse, which
is full of raw vegetables
and fruit juice.) “sometimes
you feel like there’s glue
lining your insides and you
can’t move. A few days of
washing everything out
can make you feel better.”
Catch more of Olivia

> To see an exclusive
behind-the-scenes video from our
shoot with the actress, visit
WomensHealthMag.com/Olivia .
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Just What You Knead � � � � � � � � � � � 42
Shop Your Shape � � � � � � � � � � � 46
Stylish by Nature � � � � � � � � � � 48
Does My
Hair Look Old?
Don’t laugh: The signs of aging show up in some surprising
places. But by launching a preemptive strike, you can
stephen lee
outsmart these four birthday-betraying areas of the body.

B y Roo p ika Malh ot ra
w o m e n ’ s h e a lt h 39
Beauty Lab Does My Hair Look Old?
Age giveaway:
SparSe, briTTle
eYelaSheS
> The cause: Frequent eye rubbing
can trigger lashes to shed, explains
1
Jan Marini, founder and CeO of Jan
Marini skin Research. plus, nature’s
replenishing system slows down as we
get older, leaving us with fewer lashes
that don’t stick around as long. And
those weak, brittle ends? Old mascara
is the likely culprit, since most formulas
cake up and are hard to remove.
Age giveaway:
YelloW TeeTh > The cure: try OtC remedies such
as RapidLash Eyelash Enhancing
aNd recediNg Serum (2), $50, at drugstores, which
gumS can harness the strengthening power
of peptides to improve resiliency. to
> The cause: Over time, surface
prevent breakage, replace mascara
bacteria and dark-colored drinks cause
every 90 days and use a gentle remover
enamel stains, while plaque overgrowth
each night to take off all eye makeup.
can result in receding gums. “excessive
plaque buildup can lead to gingivitis,
a disease that causes bleeding and
tenderness in the tissue around the
teeth,” says lawrence e. Brecht, D.D.s.,
a prosthodontist in new York City.
> The cure: Floss daily—no excuses!

“It’s a must to help maintain healthy
gum tissue and keep it from receding,”
says Brecht. Another reason to floss?
According to a study in Plastic and
Reconstructive Surgery, gum disease
can create structural changes in the
jawbone that make wrinkles and
sagginess more pronounced with age.
Keep your teeth white by carrying
disposable toothbrushes—like Colgate
Wisps (1), $8, drugstore.com—in your
purse and brushing up after eating Age giveaway:
or drinking to remove bacteria. plus,
use whitening strips every six months. drY, rough NailS
try Crest 3D White 2 hour express aNd damaged
Whitestrips, $55, at drugstores.
cuTicleS
> The cause: skin and nails lose
2 moisture with age. And the dryness
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is compounded by frequent hand
washing and overexposure to harsh,
cold temperatures. “Constant use of
Age giveaway: polish and coarse nail tools will also
weaken the nails,” says Jin soon Choi,
ThiN hair a salon owner in new York City.
> The cause: hormonal changes, > The cure: hydrate your hands with
diet, and inadequate levels of iron in 3 a petrolatum-based cream to lock in
the bloodstream can all play a role moisture. At night, massage cuticle
in your hair’s overall loss of thickness. oil around the edges of your nail beds
“elevated testosterone levels have to prevent breakage. to smooth out a
a miniaturizing effect on hair follicles, rough, wavy surface, apply a treatment
which causes thinning,” says A. Bobby before polishing; try OPI Ridge Filler
spence, a trichologist at the hair loss (3), $8.50, opi.com for stores. every few
Clinic in Alexandria, Virginia. weeks, skip the lacquer and buff your
nails instead (try tweezerman shape
> The cure: pop a multivitamin that’s and shine nail tool, $7, tweezerman
rich in amino acids and B vitamins, .com). “It gives nails a shiny finish and a
such as elon Matrix 5000 ($28 for 60 chance to air out,” says Choi.
capsules, elonsale.com), daily to boost
thickness and shine. Your doctor can
prescribe Rogaine, which contains
follicle-enlarging (read: thickening)
minoxidil. As a last resort, a derm or
trichologist (hair and scalp expert) can
use precision laser hair therapy, which Get the scoop!
relies on low-level light beams to > Follow our new blog for the latest
gently stimulate growth. A 12-month in beauty news at Womens
treatment program of weekly hour- HealthMag.com/BeautyLab.
long sessions costs about $3,500.

Beauty Lab
> DIY: “Start with a generous

amount of serum or moisturizer,”
says Silvana Mos, an aesthetician
at the Kimara Ahnert Studio in
Greenwich, Connecticut. Face
your palms inward and hold them
horizontally. With upward strokes,
one hand quickly following the
other, massage your cheeks and
neck from left to right. Next, apply
pressure with your middle fingers
to the inner corners of your eyes
and circle around the sockets
three times. Then use your middle
fingers to draw small heart shapes
from left to right on your forehead.
Finish by applying gentle, steady
pressure on your temples with your
middle and ring fingers.
HAIR: SHLOMI MOR /NExT ARTISTS, MAKEUP: KEIKO TAK AGI FOR CHANEL /SEE MANAGEMENT, MANICURE: RICA ROMAIN/SEE MANAGEMENT, ST YLING: jACqUELINE AzRIA-PALOMBO/ACHARD & ASSOCIATES
HEAD AnD SCALP
> Why it helps: Many women
spend hours on their hair but totally
neglect their scalp. Big mistake.
“The health and vitality of your
scalp is the foundation of your hair’s
growth and health,” says Elizabeth
Cunnane-Phillips, a trichologist at
the Philip Kingsley Trichological
Centre in New York City. Massaging
the scalp helps boost blood flow,
which can reduce dandruff.
> How often to do it: A few
minutes of noggin kneading a day
relaxes and revives your head, says
This kind Kenneth Milstead, lead aesthetician
of pressure at Bliss 49 in New York City. If
is healthy. you have serious scalp irritation or
eczema, stick to once a week.
> What to use: Set down your
Just What
brush and steer clear of those
gimmicky scalp massagers, advises
Cunnane-Phillips. While the little
nibs on these items feel good,
You Knead
they can lead to tangles. Opt for a
nonmechanical method, such as
FACE the Philip Kingsley Scalp Mask ($7,
> Why it helps: Steady, rhythmic philipkingsley.com), which has a
pressure in certain areas leads the menthol base to further enhance
Massage doesn’t just feel good, it actually blood to fully infuse the skin tissue, circulation and decrease flaking. If
leaving it nourished and glowing, your hair isn’t already wet, coat it
does good. For stronger, shinier hair and says Catherine Raubiet, education with a rich conditioner before you
more radiant skin, take a hands-on approach. director for Lierac Paris. Rubbing start massaging. “It will reduce the
By Liz Krieger / P h o t o g r a P h by PhiliPPe salomon upward can also prevent wrinkles friction that can roughen up the
and stop skin from sagging. cuticles and cause split ends,” says
> How often to do it: Every day, Cunnane-Phillips.
W
unless you have very sensitive skin > DIY: Using all 10 fingers, start at
hen it comes to rubdowns, your back, shoulders, or a condition like rosacea, which your temples and gently but firmly
and feet hog all the attention. But anyone who has can become aggravated by too massage your head in a circular
ever had the pleasure of a scalp or face massage much fussing, says Raubiet. motion. “Don’t scrub or rub the hair
will be happy to know that top-floor TLC has benefits beyond > What to use: A facial serum’s together—the process should be
simply feeling blissful. “Massage increases blood flow, which long-lasting slickness can help nearly silent to minimize damage,”
plumps up slack skin, encourages lymphatic drainage (the avoid tugging on the fragile skin says Cunnane-Phillips. Continue
shuttling of toxins out and away from cells so that more around your eyes. No serum on working upward through the front
nutrients can travel in), and adds vitality to a dull complexion hand? Regular moisturizer is a of your hairline and then move
and lackluster hair,” says Kimara Ahnert, owner of the worthy stand-in. For an extra treat, back toward the crown, ending
eponymous skin-care studio in New York City. Here’s how you use a micro-massaging device like at the nape of your neck. Repeat
can re-create a therapist’s handiwork at home. Clarisonic ($195, sephora.com). three times for five minutes. n

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Looking for more style advice? > Get tips on how to flatter
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Get-Fit Tricks �� 51
Healthy Dose �� 68
Slim-Down Strategies �� 86
Eat Smart �� 96
Reveal
Your Abs —
for Good!
Say good-bye to that
bunches-of-crunches
approach and try
this inventive core
workout instead.
PhotograPhs by
chris shiPman
January/February 2011 / w o m e n ’ s h e a lt h 51
f
Get-Fit Tricks Reveal Your Abs—for Good!
For years, you’ve curled, crunched, and

twisted, but for some reason your pooch hasn’t
shrunk. Want to know why? To reveal that sexy,
sculpted middle, you have to target more than
the small section of abs that crunches hit, say
Alwyn Cosgrove and Lou Schuler in their book
The New Rules of Lifting for Abs. You need to
work your entire core by encouraging it to do
the job it’s meant to do: stabilize your spine.
Cosgrove and Schuler’s groundbreaking
program is based on the concept that a healthy,
sculpted body is the result of your muscles
working the way they were intended. Because
your core’s main function is to keep you upright,
each unique exercise in the program falls into
one of the three stabilization categories below.
Progressively incorporate the moves on the
perforated cards (see “The No Crunch Zone”)
into your regular workout, and in a matter of
weeks that stubborn pooch will vanish.
Stabilization
> Exercises in this category stabilize your
spine and pelvis by holding your body in a
static position for a set amount of time. We Get lean,
know what you’re thinking: Not that boring strong,
old plank! But this much-maligned move and sexy!
develops your deepest core muscles, which
cinch in your waist like a corset, and it just
may be the key to that coveted flat belly.
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Your first goal is to master holding the
basic plank with solid form for 90 seconds hard to support your spine, but the added everyday life—from carrying groceries
(45 seconds for side planks). Then you movement forces the surrounding muscles to lugging a suitcase to chasing after a
will be ready to move on to more advanced to get in on the action too. The key to toddler. So while the dumbbell offloaded
versions—and that’s where things get performing these exercises successfully is farmer’s walk and the suitcase deadlift
interesting. Minor tweaks, such as holding moving the body parts that are supposed and lateral step-up may not look like
one of your arms or legs above the floor, to move—and only those parts. It’s harder traditional core exercises, to pull them off
become challenging variations that shift than it sounds, as you’ll quickly learn when you have to engage your entire midsection.
your center of gravity and work your you try the stability-ball mountain climber And rather than moving on to a tougher
deep stabilizing muscles in new ways. and the side plank and row. These moves variation, you add weight, reps, or distance
Plus, there’s nothing boring about holding may take some patience and perseverance, to make these exercises more difficult.
a plank with your forearms on a stability but the payoff—increased coordination, Relax, you don’t need to commit all this
ball—your core muscles have to adjust to balance, and athleticism (as well as, duh, to memory: The No-Crunch Zone workout
keep your lower back steady and prevent fantastic abs)—more than make up for makes it a breeze. Just tear out the cards
you from face-planting on the gym floor. the tough learning curve. and head to the gym, and you’ll be on the
fast track to a tight, toned tummy.
Dynamic Stabilization Integrated Stabilization
> This category ups the ante: You’ll move > The goal of the moves in this category is Adapted from The New Rules of Lifting for
Abs: A Myth-Busting Fitness Plan for Men and
your arms or legs instead of holding them to challenge your core muscles to support Women Who Want a Strong Core and a Pain-
in a static position. Your core remains your spine under conditions that most Free Back, by Lou Schuler and Alwyn Cosgrove
still, so those muscles continue to work closely resemble what you encounter in (Avery, December 2010).

STABILIZATION (A)
TEAR OUT
Plank with Leg Lift
AT Get into a modified pushup position with your weight resting on your forearms
PERFORAT
ION and toes, elbows directly beneath your shoulders. Your body should form a
AN D C AR
RY straight line from your neck to your ankles. From that position, brace your core
TO THE GYM
! and lift one foot off the floor. You can hold that position for the entire set—
60 to 90 seconds—and then do the second set with the other leg raised, or
switch legs halfway through each set.
QUICK TIP
THE NO-
Keep your hips
steady and
square to the
Women’s floor during this
CRUNCH Health
Workout entire move.
ZONE
Use these STABILIZATION (B) Women’s
Health
Workout
creative core QUICK TIP

moves to Make it harder by
working your way
strengthen up to holding it
for a single 60- to
90-second hold.
and slim your

tummy. Plank with Feet Elevated
Position your toes on an exercise bench and your forearms on the floor, with your weight
resting on your forearms and toes, elbows under your shoulders. Your body should
The key to a sculpted midsection form a straight line from your neck to your ankles, which means your head will be angled
is using smart and effective stabilizing downward slightly. Brace your core and hold for 10 seconds, then rest for 10 seconds.
moves. But if your body fat is too high, Repeat this pattern a total of 10 times.
it won’t matter how wisely you work
your abs—they won’t show. That’s why
you need to add those moves to a full- DYNAMIC STABILIZATION Stability-Ball Mountain
body strength and cardio routine that Climber
Place your hands on a stability
will boost your metabolism, blast fat, QUICK TIP
Keep your torso ball, roughly 18 to 24 inches
and finally uncover those abs you’ve and shoulders in
the same position apart, and extend your legs
been working so hard to develop. throughout
the exercise.
behind you in a pushup position,
And while the exercises can be with your body forming a
a straight line from your neck to
thrown into your workout at random, your ankles (a). Raise your right
that tactic will get you just a fraction foot off the floor and slowly
of their benefits. For full value, work bring your right knee up toward
your chest (b), then lower it.
on progression. Each card illustrates That’s one rep. Repeat with
two key moves in one of the three b the left leg, and continue
categories described on the previous alternating until you’ve done
page. You’ll first master some basic Women’s
10 to 12 reps with each leg.
Health
stabilization exercises, and then do Workout
tougher variations of them. Then you’ll
advance to the dynamic-stabilization
and integrated-stabilization moves. INTEGRATED Suitcase Deadlift and
Lateral Step-Up
Here’s how it works: After a 10- STABILIZATION Stand to the right of a step with
minute dynamic warm-up (find one a heavy dumbbell in your right
at WomensHealthMag.com/Warmup), hand and squat until the weight
do the exercises on the first card (front is at your shin (a). As you stand,
step to the left to plant your left
and back) as instructed, then finish a b c
foot on the step (b), quickly
with a total-body workout. Do this followed by your right foot so that
three times a week on nonconsecutive you’re standing on the step (c).
days for two weeks, then go to the next Return to start. That’s one rep. Do
five, then switch sides and repeat.
card. Repeat the pattern over eight Rest for 60 to 90 seconds, then
weeks until you’ve used all four cards. repeat for a total of two sets.
Women’s
Health
Workout
STABILIZATION (A) Women’s
Health
Workout
QUICK TIP
Elongate your torso. Focusing on
the obliques as they “burn” can YOUR CORE
cause you to shorten your torso
and lose your alignment.
CURRICULUM
Side Plank For a whittled
Lie on your left side with your legs straight and your right leg stacked on your left.
Position yourself so your weight is resting on your left forearm and the outside edge
middle, commit
of your left foot. Your elbow should be directly beneath your shoulder, and your upper
arm should be perpendicular to the floor. Align your body so it forms a straight line
these four rules
from your neck to your ankles, and place your right hand on your hip. Hold for 30 to 45
seconds, then switch sides and repeat.
to memory.
1 Your spine is already
flexed—don’t make it worse.
STABILIZATION (B) If your day is spent hunched over
a computer or a steering wheel,
QUICK TIP Side Plank with Knee Tuck your spine is in a constantly
Break it into smaller
sections to make Lie on your left side and set up in flexed position, leading to poor
it easier. Hold for a side plank, with your legs straight posture and a weak core. So why
as long as you can,
rest for the same and your weight resting on your would you worsen the problem
amount of time, left forearm. Align your body so it
and repeat until you with spine-flexing exercises like
reach 30 seconds. forms a straight line from your neck
to your ankles and put your right
crunches? The moves in this
hand on your hip. Lift your left leg program help prevent or correct
and bend that knee, bringing your misaligned posture.
foot next to the inside of your right
knee. Your body weight is now 2 The terms core and abs
resting on your left forearm and the are not interchangeable.
Women’s
inside edge of your right foot. Hold Crunches work your abs, but for
Health for 30 to 45 seconds, then repeat the biggest benefits, you need to
Workout on the other side. work your entire core, which
is made up of the four layers of
the abs (rectus abdominis,
DYNAMIC STABILIZATION Women’s
Health
external and internal obliques,
Workout and transverse abdominis),
hip flexors, spine extensors, hip
adductors (inner-thigh muscles),
hip abductors (including gluteus
medius), and multifidus.
a b
3 Move more and often.
Consider this stat: Each 10
Side Plank and Row percent rise in sedentary time is
Position yourself next to a low cable machine (or attach a resistance band, with or without
associated with a 3.1-centimeter
a handle, to a secure low object) and get into a side plank position facing the cable. Grab larger waist circumference.
the handle with your free hand, palm facing the floor (a). Brace your core and, without Researchers found that, of the
allowing your torso to lean forward or backward, pull the cable until it’s at or near the side subjects they studied, the waist
of your rib cage (b). Slowly return to the starting position, again keeping your core still measurements of people who got
and moving only your arm. That’s one rep. Do 10 to 12, then repeat on the other side. up most often were more than
two inches smaller than those of
people who got up the least.
INTEGRATED STABILIZATION 4 It’s not just about gym time.
Dumbbell Overhead
A study found that while a group’s
Off-Loaded Farmer’s Walk average weight loss after a 12-
Grab a dumbbell in each hand, one about 10 week fitness program was about
pounds heavier than the other, and hold them QUICK TIP eight pounds, individual results
Choose the
overhead, palms facing each other. Keep your heaviest pair of ranged from a loss of 32 pounds
core engaged and slowly walk forward 10 to dumbbells that
still allows you
to gains of almost four pounds.
20 steps, moving from heel to toe as you step. to perform the So although exercise is key for
exercise correctly
Switch the weights and repeat. Rest for 60 to and without pain. shedding belly flab, weight control
90 seconds, then repeat for a total of two sets. still comes down to calories. To
drop weight, you have to burn off
Women’s
Health more of them than you take in.
Workout
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Get-Fit Tricks
What’s Your Most people have two
Body’s Real Age?

ages: a birth age and a body
age. In other words, your
body can look and function
like that of a significantly
younger or older person,
If you treat yourself right, you can trick depending on how hard
your physique into acting 10 years younger you’ve been living. “Ideally,
than it is. But first, see how you stack up. your body age should be
By Jane Di Leo the same as—or less than—
your chronological age,”
says Sharonne N. Hayes,
M.D., director of the
Women’s Heart Clinic at
the Mayo Clinic in
Rochester, Minnesota.
We teamed up with Polar,
the company that pioneered
body-age testing, to create
the following quiz. Use
this at-home audit (which
should be performed
quarterly) to calculate your
body’s true age, then follow
our strategies for turning
back your physical clock.
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Get-Fit Tricks What’s Your Body’s Real Age?
Your Body-Age Calculator

PART 1 5. Do as many modified pushups B. I eat high-fat or fried snacks ___:
(on your knees) as you can without
(7 or more times
Answer each line sequentially, adding stopping, keeping your body in a
a week) = 1
or subtracting from your age based on straight line and lowering your chest
Sometimes (4 to 6 times a week) = 2
your results. Then proceed to Part 2. within four inches of the floor.
Rarely (0 to 3 times a week) = 3
1. Write in your current age. 0 to 4 reps +2 years Never = 4
5 to 24 reps +1 year
Your age: _________
25 to 39 reps -1 year
40+ reps -2 years
2. Divide your hip measurement (in
inches) by your waist measurement New age: _________
(in inches).
6. Lean against a wall with your heels
Less than .816 +4 years about two feet away from it, feet
.816 or higher Do nothing shoulder-width apart, arms extended in
New age: _________ front of you at shoulder level. Slide
C. I eat meals or snacks that include
down until your thighs are parallel to
fruits or vegetables ____:
the ground, keeping your heels on the
floor, and hold for as long as possible. Never = 1
Time yourself (in seconds). Rarely (1 to 5 times a week) = 2
Sometimes (6 to 9 times a week) = 3
0 to 30 +2 years
(10 or more times
31 to 60 +1 year
a week) = 4
61 to 90 -1 year
CLOCK WISE FROM LEFT: ROBERT KOHLHUBER /GET T Y IMAGES; DAVID KRESSLER /GET T Y IMAGES; TONY L ATHAM/GET T Y IMAGES; GET T Y IMAGES

3. Place the first two fingers of your 91+ -2 years

right hand on the inside of your left New age: _________
wrist just below your thumb. Count the
number of beats for 10 seconds, then Adjusted Age (Part 1): _________
multiply that number by 6.
54 to 59 -4 years
60 to 64 -2 years D. I ___ avoid processed foods
65 to 72 -1 year that contain trans fat, saturated fat,
PART 2

73 to 76 +2 years and large amounts of sodium,

77 to 82+ +4 years nitrates, and sugar:
Fill in your answers, then add up
New age: _________ Never = 1
the points and see your results.
(it doesn’t alter my buying
4. Sit on the floor with your back A. I typically eat ___ times a day or eating habits) = 2
straight, legs together, and arms out in (including snacks): (I try to buy and eat the
front of you at shoulder level. Mark on Two = 1 right things, but sometimes I slip) = 3
the floor (beside your legs) the point Three = 2 always (I purposely avoid
directly below your fingertips, then Four = 3 buying or eating foods that contain
slowly reach forward, keeping your legs Five = 4 these things) = 4
straight. Mark where your fingertips
reach, then measure the distance Results:
between the two marks (in inches). 0 to 9 points = +3 years
0 to 10 +3 years 10 to 12 points = +2 years
10.1 to 15 +2 years 13 to 15 points = -2 years
15.1 to 16 -2 years 16 to 17 points = -3 years
16.1 to 19+ -3 years Final Age (add/subtract results to
New age: _________ your age from Part 1): _________

What’s Your Body’s Real Age? Get-Fit Tricks
PART 3: The Results
I’m older than

my actual age…
The silver lining: Small tweaks
will make a big difference.
Move your butt! Inactivity can raise

your resting heart rate over time,
putting you at greater risk for heart
disease. The right exercise plan can
decrease it. “The main thing is to get
your body moving for longer periods
of time,” says Kadi Stine, head personal
trainer at Eden Prairie Life Time
Athletic Club in Minneapolis, “even
if that means just walking at a brisk
pace.” Add 30 to 45 minutes of any
type of cardio to your routine at least
three times a week.
I’m the same as I’m younger than
Stretch often. In addition to increasing
my actual age… my actual age…
your range of motion and reducing
muscle tension, limbering up can Peel off a few years by Kudos. Stay on track with these tips.
adopting these changes.
boost circulation and improve blood Push your heart harder. High-intensity
vessel function. Evidence suggests Maintain muscle. “Around age 25, intervals decrease your resting heart
that stretching may help the inner muscle cells begin to decrease steadily rate and improve how your body burns
linings of your blood vessels to produce in number and size,” says Sandra L. calories, says Stine. Three times a
nitric oxide, which causes the vessels Reynolds, Ph.D., an associate professor week, follow this interval workout,
to relax, increasing blood flow and at the University of South Florida School using the cardio of your choice (e.g.,
reducing risk of blood clots, says Cedric of Aging Studies. Women tend to lose running, swimming, or cycling):
Bryant, Ph.D., chief science officer at more type-II (strength oriented) muscle After a five-minute warm-up, speed up
the American Council on Exercise. fibers than type-I (endurance oriented), for 30 seconds (an effort of eight on
This triggers a series of rejuvenating so resistance training is key for main- a scale of one to 10), then recover
events, helping your muscles and taining and restoring muscle mass. for two minutes (five out of 10) for
organs operate with less stress on your Up to three days a week, do a strength two minutes. Continue repeating
body (read: it slows premature aging). workout (two or three sets of at least six this pattern, working your way up to
Start your morning with three to five moves), paying attention to your lower a 30-minute session.
simple stretches—such as side stretches half: Muscle atrophy is more significant
and toe touches—holding each for 30 there than in your upper body. Watch your waist. “When adults
seconds followed by 30 seconds of rest. gain weight, the biggest concern isn’t
Fight aging with food. “Antioxidants the number of pounds but where those
slow the decay of your body’s DNA end pounds go,” says Reynolds. Adding
Around age caps, called telomeres, which has been

linked with a reduction in physiological
weight to your waistline increases
your risk of diabetes, hypertension,
25, muscle aging,” says Ken Kambis, Ph.D., president cardiovascular disease, certain types
cells begin to of the Foundation for Aging Studies and

Exercise Science Research. Foods such
of cancer, and premature death. Cut
your risk by swapping refined carbs
decrease steadily as berries, nuts, and brewed coffee are (which trigger a series of responses that
in number packed with them, but a study found that

ground cloves are the winner: Just half
can cause fat to settle in your middle
more easily) for whole-grain options. A
and size. a teaspoon has more antioxidants than
half a cup of blueberries or cranberries.
study in The American Journal of Clinical
Nutrition found that adding whole
Sprinkle ground cloves into applesauce grains helped trim extra fat from the
GET T Y IMAGES
or your morning cup of coffee. waistlines of obese subjects. Q
Get-Fit Tricks
> Straight-Leg
Get into Top Form 3 Deadlifts

WHAT YOU DO WRONG:
You round your lower
back as you bend over.
The only thing standing between you and the Quick Tip
As you return to
body you want may be a flawed technique. standing, squeeze
your glutes. You’ll
1/ “When bending down, act as if
you are holding a tray of drinks and
By Rachel Cosgrove engage your butt
rather than strain need to close the door behind you
your lower back.
I
with your backside,” says Alwyn
f you’ve been going to the gym regularly and not seeing great 1 Cosgrove, co-owner of Results
results, it may be because you’re unknowingly mangling your moves Fitness. This helps you push your
(no offense). The truth is, most people make tiny but key errors in hips back instead of rounding your
their techniques, and these mistakes prevent them from building muscle lower back—a form blunder that
and burning more calories. We selected four basic moves that have a puts you at risk for back problems.
tendency to trip women up, and asked top trainers for form fixes. Apply 2/ It’s easy to put too much space
their tips to upgrade your routine…and your body. between the weight and your body
as you move up and down. Pretend
you’re shaving your legs with the
> Lunges
1
bar or dumbbells, suggests Kaitlyn
WHAT YOU DO WRONG: Weiss, a certified strength and
2 2
You lean forward, causing conditioning specialist in Southern
your front heel to rise. California. The farther the weights
are from your body, the more strain
1/ “Narrow your starting stance,” on your back, which limits the
Quick Tip
says Gray Cook, author of Athletic work of your hamstrings and glutes.
Drop your Body in Balance. The closer your
back knee
straight
feet are, the harder your core has to
down to work to stabilize your body.
4
the floor. 1
2/ “As you do the lunge, focus on 3
moving your torso only up and
down, not pushing it forward,” says
Craig Rasmussen, a fitness coach
at Results Fitness in Santa Clarita,
California. This keeps your weight > Rows and Pullups 2
balanced evenly through your front WHAT YOU DO WRONG:
1 foot, allowing you to press into the You ignore the muscles
Quick Tip
floor with your heel, which tones that draw back your Using an
more lower-body muscle. shoulder blades. overhand grip
forces your
rhomboids
1/ “Before you start the exercise, (upper-back
Quick Tip create as much space as you can muscles) to
work harder.
2
As you stand,
think about between your ears and shoulders,”
pushing the
floor away
says Rasmussen. Pull your shoulder
from your blades down and back, which will
body, rather
than lifting
ensure you work the intended
your body. middle- and upper-back muscles.
> Squats 2/ “As you row the weights, stick 3/ “Imagine an orange between
WHAT YOU DO WRONG: out your chest,” says Mike Boyle, your shoulder blades,” says Nick
You start the movement 1 owner of Mike Boyle Strength Grantham, owner of Smart Fitness
by bending your knees. and Conditioning in Woburn, in the U.K. “As you pull the weights
Massachusetts. This allows you to or your body up, ‘squeeze the
1/ As you squat, imagine you’re better retract your shoulder blades, juice out of it’ by bringing your
sitting down into a chair, rather than which will lead to better results. shoulder blades together.”
forward on top of your knees. Push
your hips back first instead of
beginning by bending your knees, 2
which puts more stress on your Game On!
joints, says Dan John, a strength Marine Corps Special Operations > Wish you had a personal trainer to give you
coach in Burlingame, California. more pointers? You’re in luck. Your Shape: Fitness
Command at Camp Lejeune, North
Evolved ($50), a new game for Xbox, uses
2/ Women tend to lean forward on Carolina. “Then imagine trying to tracking technology to correct your form as you
their toes, but they should sit back rip the towel apart by pressing your do customizable Women’s Health workouts in
into their heels. Try this fix: Pretend feet onto the floor and outward.”
BeTh BISChOFF
front of the TV. Find out more—and order your

that you’re standing on a paper This activates your glutes, which copy—at yourshapegame.us.ubi.com.
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Get-Fit Tricks
15
MINUTE
workout
Strengthen Your
Body…and Mind
Liberate the inner—and thinner—you with
this challenging routine.
M
ost women fall into one Secret Principles to Thinner
of two camps: cardio Peace, incorporates Zen-inducing
queens or yoga buffs. elements into heart-pumping
After all, who has enough time to cardio. Do as many reps of each
fit in both types of exercise? This exercise as you can in one minute,
routine, conceived by Patricia going from one move to the next
Moreno, creator of the intenSati without resting. Repeat the pattern
class at Equinox and author of up to four times. (Your goal: Do the
The intenSati Method: The Seven entire workout without resting.)
FOUR MINDFUL MOVES

1/STRENGTH 2/WILLPOWER
Stand with your feet wider than Stand with your feet wider than
hip-width apart, knees slightly bent, shoulder-width apart and toes
and bring your fists up, palms facing turned out, then sit back into a
each other (a). Rotate your hips to squat position. Keeping your back
the left and extend your right arm so straight and core engaged, bring
it’s in line with your shoulder, palm your forearms in front of your
facing the floor (b). Return to start, chest, elbows out and hands in fists,
repeat on the opposite side, and and lean your torso slightly forward.
continue alternating. Hold this position and roll your
arms as quickly as you can away
a b
from your body.
PHOTOGR APH BY CHRIS SHIPMAN, ST YLING: THEA PAL AD, HAIR: MICHIKO BOORBERG, MAKEUP: LEA SIEGEL /FORD ARTISTS;
Stay Centered
During a cardio
workout, your body
may be going
through the motions
while your mind is
somewhere else. But
according to Moreno,
saying a different 3/ WILLINGNESS 4/POWER
meditation with each Alo double-layer Stand on your left leg, extend your Step to your right, toes forward,
move (“I feel strong” or tank, Nux camisole,
Lululemon Athletica right leg out to the side, and raise and lower into a side lunge, placing
“I know I can do this”) your arms (a). Kick your butt with
pants, I Am Beyond both hands on your thigh (a). Push
can keep your mind headband
and body on the same your right heel, while rowing your off your right foot to bring it to your
page. As a result, your fists to the sides of your torso (b). left knee and bend your elbows
focus will improve Return to start, then repeat on the to link your fingers in front of your
and you’ll get more other leg. Continue alternating. chest (b). Return
from your workout. to start, then repeat
a b on the other side.
Continue alternating.
MCKIBILLO (ILLUSTR ATIONS)
Work out on the go!

> Always on the run? Download
free workouts for your portable
media player at WomensHealth
Mag.com/Downloads.
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Healthy Dose Trouble Down Below
Some mysteries, such as the

Bermuda Triangle or the contents
of a Twinkie, are fun to ponder.
But trying to figure out why you’re
doubled over with cramps or
swapping out supersize tampons every
hour? Not so much. Sadly, millions
of women (and a whole lot of docs)
are perplexed by pelvic problems.
Learn how to help your physician
spot and deal with the down-there
maladies that affect women the most.
MILLION SUFFER FROM

ENDOMETRIOSIS
When Senie Byrne, 25, of
Manassas, Virginia, was 15
her periods were accompanied
by vomiting and cramps so
bad she would often pass
out from the pain. She went
from doctor to doctor until
The pain
tends to
finally, at age 21, she found out get worse
she had endometriosis, a around
uterine disease that can take your
a decade to diagnose. period.
When a woman has endo-
metriosis, the uterine lining
(the one you’re supposed to the Cleveland Clinic. It can also can blame endometriosis, chances increase sixfold);
shed each month during your result in killer cramps, painful according to the American exposure to pollutants such
period) gets stuck elsewhere. sex, diarrhea, or constipation— College of Obstetricians and as dioxin, a chemical used in
It can travel down through your or no aches at all. “The peculiar Gynecologists, often because pesticides and bleached paper,
cervix and vagina, but also up thing is that the amount of of scarring or inflammation. might also be a prime risk
through your fallopian tubes, pain you’re in may have no Endometrial tissue also releases factor. For now, the only way
where it can attach to your correlation to the amount of fluid that can mess with egg- to score a definitive diagnosis
bowel, bladder, or ovaries. endometriosis you have,” says sperm interaction. The best way is through surgery. “To be sure,
The latter path can disrupt ob-gyn Mary Jane Minkin, to preserve fertility is to catch we have to physically see this
hormonal cycles and lead to M.D., of the Yale University and treat the problem early. tissue living where it doesn’t
thick scarring, inflammation, School of Medicine. Scientists aren’t sure exactly belong,” explains ob-gyn Shari
and heavy bleeding during But even pain-free patients what causes endometriosis, Brasner, M.D., of the Mount
GET T Y IMAGES
menstruation, says Tommaso are at risk of a troubling side but they do know that genetics Sinai School of Medicine in
Falcone, M.D., chairman of effect: infertility. About 38 plays a leading role in risk (if New York City. This procedure
obstetrics and gynecology at percent of infertile women your mom or sister has it, your involves general anesthesia

and a camera exploring the Two Others on my weight,” she says. At age
inner abdomen and pelvis. If a to Watch For 28, she finally got a diagnosis.
physician finds any wayward Because there’s no definitive
tissue, it can often be removed Pelvic blood or imaging test, Katy’s
right then, though it can grow inflammatory docs looked at three criteria: million may have
disease (PID)
back. The good news: Less- a bacterial infection irregular periods, elevated male uterine fibroids
invasive diagnostic procedures of the uterus, fallopian hormones, and ovarian cysts Fibroids’ main symptom, big-
(including in-office biopsies tubes, and other seen on ultrasounds. time bloat, can make you
reproductive organs.
and blood tests to measure often a complication of PCOS has no cure or FDA- look knocked up when you’re
inflammation levels) should be stds such as chlamydia approved drug—docs can not. And like endometriosis
available within three to five and gonorrhea, pid only treat the major symptoms. and PCOS, they can cause
causes infertility in one
years, says Falcone. out of five sufferers. Oral contraceptives can help extra-heavy bleeding and gut-
Of course, after getting the Patients: more than a suppress male hormones and wrenching cramps during
diagnosis, you still have to million women normalize cycles, says Richard your period, as well as constant
Symptoms: severe
live with the condition, which abdominal or pelvic S. Legro, M.D., an ob-gyn at pressure on your bladder
can come and go or persist for pain, nausea, high fever, the Penn State College of or rectum. That said, some
as long as you menstruate. Birth vomiting, and a profuse Medicine. And physicians often sufferers show zero symptoms.
and malodorous
control can decrease the pain vaginal discharge use spironolactone, a kidney Doctors aren’t sure what
and bleeding, and hormone- Treatments: drug, off-label to nix unwanted causes these balls of muscle
manipulating drugs such as antibiotics, along with hair growth. PCOS patients (which can range from the
pain meds that can
danazol and Lupron can shrink range from ibuprofen who struggle with fertility are size of a grape to a honeydew
the growths by “turning off” the to narcotics also sometimes prescribed melon) to grow in the uterus,
ovaries. (Similarly, “pregnancy Vulvodynia Clomid, a drug that induces but new research suggests
will keep endometrial tissue chronic pain and ovulation; the diabetes med that exposure to phthalates
quiet because your hormones burning in the vulva metformin is often given to (chemicals found in plastics
Patients: approximately
aren’t cycling,” says Brasner.) 6 million women
help restore regular cycles and and personal-care products)
Scientists are now studying how Symptoms: discomfort, reduce diabetes risk. may play a part. Because
anti-progesterone and breast- pain, and a stinging If that sounds like a lot fibroids feed on estrogen, they
sensation around the
cancer drugs may help. vaginal opening; pain
of pills, it is. But PCOS can become a nuisance during
If Rx medicines don’t yield or serious tenderness symptoms, especially weight pregnancy, when female
relief, alternative treatments during sex or when gain, can also be controlled hormone levels run high, says
inserting a tampon
like acupuncture may ease Treatments: anti-
through diet and exercise. Lissa Rankin, M.D., an ob-gyn
pain. And if nothing else works, inflammatory drugs, “Many patients find that a diet in Mill Valley, California. They
more surgery may be in order. local anesthetics, moderate in carbs and high in also share living space with
low doses of tricyclic
But the crucial thing is for antidepressants,
lean protein helps them handle the fetus, increasing the risk of
each endometriosis patient to biofeedback, or pelvic their hunger and consume miscarriage or preterm birth.
receive a tailored health plan physical therapy fewer calories,” says Hillary While fibroids are relatively
that lets her move past the pain Wright, R.D., a nutrition simple to diagnose—usually
and get on with her life. counselor in Boston and with an ultrasound or MRI—
author of The PCOS Diet Plan. deciding on a treatment isn’t
Northwestern University in Plus, “losing just 5 to so easy. Birth-control pills and
Chicago. And that’s worrisome 10 percent of your weight can hormone-disrupting meds can
because women with PCOS— lead to the resumption of shrink the masses, but the
especially if it’s left untreated— normal periods and lower male ultimate fix is a hysterectomy—
are at increased risk for type hormone levels,” says Dunaif. a drastic step for young women.
million have 2 diabetes, heart disease, and As with every illness, the However, there are newer, less-
polycystic ovarian endometrial cancer. most important step is working severe treatments that can help
syndrome (pcos) Though the root causes together with your M.D. on eliminate fibroids: myolysis
Its calling cards are irregular remain unknown, PCOS a plan that’s right for you. (laser removal), myomectomy
periods, acne, excessive facial happens when the ovaries Once Katy Teer started taking (surgical removal), and
and body hair, and weight gain. produce an unusually high metformin and a low-dose uterine artery embolization
But each of those symptoms amount of male hormones birth-control pill, her day-to- (the injection of foam into
could signal a variety of issues, like testosterone, which tamper day life became much more arteries to cut off fibroids’ blood
especially during teenage with ovulation and in many manageable. “I lost more than supply). Also showing early
years, when PCOS—the most cases, the body’s sensitivity to 40 pounds,” she says. “I’m promise are two noninvasive
common hormonal illness insulin. For Katy Teer, 32, of still overweight, even though experimental treatments:
in young women—typically St. Clair Shores, Michigan, the I walk four miles a day, but I radiofrequency ablation, which
first strikes. That’s why condition led to strange facial stopped getting facial hair, my uses heat energy to destroy
many patients spend years hair and an ever-expanding periods are more regular, any unwarranted growths,
searching for a diagnosis, waistline, starting at age 13. “I and my blood pressure is under and MRI-guided ultrasound
says Andrea Dunaif, M.D., rarely had normal periods, control.” So is her fertility: surgery, which blasts fibroids
an endocrinologist at but doctors always blamed that In 2007, she became a mother. into smithereens. n
Healthy Dose
The Best
Cities for
Women
Take some lessons
from the people
who reside in the
i
healthiest, happiest
places in America.
By Kristen Dold
In our third annual

survey, we teamed up with
Men’s Health to rate 100
U.S. cities in 41 categories,
including cancer rates and
cost of living, and residents
who tend to have healthy
eating and workout habits.
The surprising results
prove there are plenty of
unexpected, awesome
locales to lay down roots.
But even if your chosen
FROM TOP: STEPHANIE R AUSSER; SHUT TER STOCK
FIND A GREAT GUY

hometown isn’t celebrated Plano, Texas
here (or—yikes!—made With 139 single men for every 100 available women, this
the “worst” list), that town is great for women’s hearts, in every sense. Studies
doesn’t mean you can’t show social interaction cuts the risk of cardiac woes because
live healthfully. Read on “companionship reduces stress levels, which then lowers
your chances of developing heart disease,” says New York
to see how, and check out City–based cardiologist Nieca Goldberg, M.D. Regardless of
this month’s issue of Men’s whether you’re single or coupled up, spend at least one night
Health to discover where a week engaging in ample QT with your guy or pals.
the guys have it good.

GET A MOVE ON Sunlight
Santa Ana, LAND A COOL GIG
(AND A LONG LIFE) keeps
California Fargo, the blues
When it comes to being in
North Dakota at bay.
shape, the women of Santa
While most cities bled
Ana kick the rest of the
jobs, Fargo added 57,000
country’s butt. On any given
in the past two years.
day, they’re out swimming and
jogging, taking advantage of
That could be giving local
year-round sunshine and easy
women a reason to live
access to the Pacific Ocean.
longer. Employed people
The key to their commitment suffer less stress, which
to fitness? Variety. “Changing means a decreased risk of
up your workout can put new heart disease and cancer,
demands on different muscle says endocrinology expert
groups, helping you burn more Kent Holtorf, M.D., of the PROTECT YOUR BREASTS
calories and increase your Holtorf Medical Group in San Francisco, California
total-body strength,” says Torrance, California. Case Katy Perry was onto something: California girls do have it
WH personal-training expert in point: The city’s average made. Women in San Francisco scored near-perfect marks for
Rachel Cosgrove, author of life expectancy is 80 years, mental health; they were also the least likely to be diagnosed
The Female Body Break- the second highest in with breast cancer. The connection? A healthy outlook means
through. And working out isn’t our rankings (kudos for you’ll take better care of yourself and build up your immune
just about having a hot bod— first place, Honolulu!). system to be better at fighting disease, says psychosocial
it’s crucial for overall health. Hold on to your job, and oncologist Janine Gauthier, Ph.D., of Rush University Medical
No surprise, then, that Santa keep yourself interested in Center in Chicago. Indeed, breast cancer has been associated
Ana residents also rank it, by asking your boss for with sadness and depression. Stay upbeat—and safeguard
superlow in incidences of heart challenging outside-the- your girls—by getting at least 30 minutes of endorphin-
disease, obesity, and cancer. box assignments. activating exercise five times a week, and popping a daily 1,000
Even if you’re stuck inside IU supplement of mood-boosting vitamin D.
this winter, switch up your
routine by alternating among
body-weight squats, lunges, PERCENTAGE OF WOMEN WHO SHUN CIGS IN SAN JOSE, MAKING THIS
and pushups, says Cosgrove. CALIFORNIA CITY THE MOST SMOKE-FREE SPOT IN THE UNITED STATES
EAT UP, SLIM DOWN

Boise, Idaho 10 BEST
The state may be famous 1 PLANO, TX
for one particular carb 2 FARGO, ND
(ahem, Idaho potatoes), but 3 SAN JOSE, CA
Eat like an its capital city scores huge
produce points. Nearly a 4 RALEIGH, NC
Idahoan.
third of Boiseans eat five or 5 AUSTIN, TX
more servings of fresh fruits 6 MINNEAPOLIS, MN
and veggies every day.
Yes, that kind of noshing 7 BOISE, ID
keeps you trim, but it also 8 SANTA ANA, CA
FROM TOP: ERIK VON WEBER /GET T Y IMAGES; STEWART SHINING/ART+COMMERCE
helps wards off disease,

9 VIRGINIA BEACH, VA
says endocrinologist
Marc Cornier, M.D., of the 10 SAN FRANCISCO, CA
University of Colorado
at Denver. To wit, Boise 10 WORST
boasts one of the lowest 91 TULSA, OK
diabetes rates in the 92 MEMPHIS, TN
country. “People assume
93 ST. PETERSBURG, FL
diabetes is just genetic, but
50 percent of it has to do 94 CHARLESTON, WV
with lifestyle,” says Cornier. 95 BIRMINGHAM, AL
“A diet of fiber-rich fruits 96 BALTIMORE, MD
and vegetables greatly
reduces your risk and helps 97 ST. LOUIS, MO
keep off extra weight.” 98 TOLEDO, OH
99 DETROIT, MI
Don’t see your city? 100 PHILADELPHIA, PA
> For the complete rankings, go to
WomensHealthMag.com/BestCities.
Healthy Dose
Are You
Healthier
Than Thou?
Ever feel judged when you reach for a
treat or skip a workout? Or maybe it’s you
a
who has turned into a pushy perfectionist.
WH takes health snobbery down a notch.
B y Jes s i ca P re s sl e r
Don’t be
a snooty
snacker.
It could be good for me, I “Actually, a raw-food diet

reasoned. Plus, maybe in two is best,” a neighboring yogi
weeks, this would hurt less. chimed in. Why? I thought.
As if reading my mind, Because no veggies were killed?
the teacher spoke up. “The Still, I felt chastised enough
After weeks of allowing takeout food and pain we feel is a manifestation to meet one of my girlfriends
Mad Men to creep into the slots on my calendar of the pain we have caused for dinner at a vegetarian joint
marked “gym,” I dragged myself, heavy with others,” she said all-knowingly. in our town. She had recently
guilt and cheese, off the couch and into a nearby “The most important part gone both gluten- and sugar-
GUY AROCH/ TRUNK ARCHIVE
yoga studio. Somehow the svelte receptionist of your yoga practice is eating free, and was always sipping
convinced me to buy a package of sessions with an a vegetarian diet, free of any this sludgelike herbal drink.
cruelty, harm, or injustice.” She ordered a chopped salad.
expiration date, and minutes later I found myself The turkey burger I’d wolfed I got the mac and cheese—no
twisted into an awkward side bend, wondering down earlier felt like a sinful meat or wounded vegetables
how I’d ever make it to 10 classes in just two weeks. stone in my stomach. in that dish, I justified.

GAME OVER
MOTHER NATURE
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IN THE SNOW
January 14–16, 2011

RECOVER DANCE
From your day on the slopes in the At our annual Snow Jam concert
Men’s Health/Women’s Health Sanctuary at Aspen’s Belly Up
WATCH SIP
The Wintersköl™ Fireworks Display at our Beer and wine at our daily Après Ski
Little Nell viewing party Parties in the Men’s Health/Women’s
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LOG ON To MensHealth.com/Aspen or WomensHealthMag.com/Aspen to learn more and

to enter for a chance to win the Aspen Wintersköl™ Getaway Sweepstakes
Are You Healthier Than Thou? Healthy Dose
Q &A
“Doesn’t gluten just weigh “People often project offer that much reprieve: “I
you down?” she asked, eyeing onto others how they feel can’t breast-feed because of a
my plate critically. “You would about themselves,” says medical condition,” one new
feel so much lighter if you cut clinical psychotherapist mother told me. “And I’ve had
it out of your diet.” Leslie Seppinni, Psy.D. strangers come up to me in the
Well, at least I work out, I “If they’ve struggled with supermarket to ask why I would THE
reassured myself. something, they can be ever buy formula.” Another
mom remembers a colleague’s
DOCTOR
IS IN
But a few days later, when more likely to judge, or even
I proudly conveyed my renewed become outraged, by the comment: “Oh, you’re going
commitment to yoga to one choices of others. A formerly to stop breast-feeding? That’s • KERI PETERSON , M.D.
Internal medicine, Lenox Hill
of my coworkers, her response obese patient came into too bad. I nursed Ellie until Hospital, New York City
was, “You can’t just do yoga, counseling to talk about how she was 5, and she’s never had
Jessica. You need cardio too.” overweight people make a cold. I hope your baby isn’t
going to get sick all the time.” How much water istoo
much? I’m petite, but I
Have you judgedsomeone for
If you’re irked by this type
of “friendly” interference, you drink three liters a day.
ordering a full-fat latté?

—Lina P., Northvale, NJ
might want to ask yourself:
Have you ever judged someone The amount of H2O you
for ordering full-fat milk in need depends on how
much you sweat, not your
And apparently, according her sick. It was out of fear that a latté or requesting blue
size. If you’re a jogger in
to another pal, that cardio she might go backward.” cheese dressing on her salad Miami, three liters might
session has to consist of Other preachy health elitists instead of the vinaigrette? be perfect. But if you live
jogging barefoot! Though in are simply rigid, says Irene S. If the answer is yes, don’t somewhere cold and slack
hindsight, I think I got off Levine, Ph.D., a psychiatrist at worry—you can reverse your on exercise, it could be
pretty easy. When a male New York University School of clean-living classism. Just vow excessive. Keep an eye on
friend of mine dared to order Medicine. “They see the world to keep your well-intentioned your pee. If it’s dark
white toast at a morning-after in absolutes: Either you follow opinions to yourself unless yellow, you need to drink
breakfast, his date sniffed, the program or you don’t.” you’re genuinely concerned more; if it’s clear, you may
“Fashion icon Diana Vreeland Pregnant women provide about the health of someone have gone overboard. Sip
about eight cups of water
said, ‘People who eat white especially ripe targets for close to you. Because my yoga throughout the day (don’t
bread have no dreams.’ ” people like this, who feel instructor was probably right chug it all at once!) and
Health snobs don’t just obliged to counsel about all about one thing: Karma has a you should be just fine.
(over)share their views on things “best for the baby.” To way of always putting you back
the right way to live, they wit, despite studies showing in your place. Q
proselytize in a way that can that moderate caffeine
Ask the Expert
leave you feeling a lot like a consumption is safe, knocked- SEND DR. KERI
stripped car. So the real up gals who order a small cup of Ever been criticized? YOUR HEALTH
QUESTIONS AT
question is, are they driven java are practically guaranteed > Visit WomensHealthMag
.com/HealthSnob to
by pure concern or something a sidelong glance, if not a full- vent and share your story. WomensHealthMag.com
Experts
less altruistic? on lecture. And delivery doesn’t
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Healthy Dose
Don’t Let the BED > Bedbugs have marched
Bedbugs Bite!
into shops, movie theaters,
offices, and even opera
houses, but their favorite
breeding ground remains their
namesake. As soon as you
enter your hotel room (don’t
The number of bedbug calls to pest-control companies sprawl out on that plush bed
just yet) inspect the sheets,
is up a whopping 500 percent, and the little bloodsuckers mattress, and box spring,
especially around the seams.
are infiltrating hotels nationwide. Avoid an itchy run-in You’re looking for old skins
by conducting a CSI-like investigation of your room (bedbugs shed papery layers
that look like popcorn-kernel
before you get settled. The best defense against these shells), black spots (bedbug
creepy crawlers is a good offense. poop), or the live insects
themselves. If possible, stick
B y Lo re n C hi d o ni / I L L U S T R A T I O N BY PATRICK MORGAN your head under the bed
and shine a flashlight on the
bottom of the box spring.
One thing to know: An
infested room can sometimes
have a scent similar to
coriander; bedbugs release a
pheromone that can smell like
the pungent herb, says Susan
Jones, Ph.D., an associate
professor of entomology at
Ohio State University.
COUCH AND CURTAINS

> Bedbugs love to hide in
upholstered furniture. Wood
chairs may be safer, but
be wary of those with visible
cracks. The critters can fit
into any space that a credit card BASEBOARDS > Close quarters in big cities like New York,
can be slipped into, says Detroit, Denver, and Los Angeles mean more bedbugs
Jody Gangloff-Kaufmann, Ph.D., for all: The creatures can easily crawl from one apartment
an entomologist at Cornell or hotel room to the next. Baseboards are a possible
University. Pay particular entry point, so get down low and investigate the crevices
attention to the seams as you between the baseboard and the wall, and the baseboard
carefully look between and and the carpet, as well as around electrical outlets.
beneath all cushions for bugs,
empty skins, or feces. (Never
pick up a “free” sofa you find on
the street—it may be teeming
with the little suckers!)
The Bug
The flat, reddish-brown (which they then glue in place, so reach maturity in about 30 to conditions, says Jeffrey White, an
pests measure three- the eggs can stick to mattresses, 45 days, provided they’re well entomologist with BedBug Central
sixteenths of an inch headboards, and suitcases, nourished…by human blood. in New Jersey. And you can’t avoid
long—about the size of among other things). The resulting Bedbugs can survive unfed for six them by being superclean: Unlike
an apple seed. Females can lay up straw-colored babies thrive in months or more, sometimes much roaches or ants, bedbugs are not
to five barely visible eggs a day 70°F to 80°F environments and longer, depending on their living seduced by filth or food.

HEADBOARD > These nocturnal
beings thrive in dark, dry
areas (they’re afraid of direct
sunlight). Whip out a credit
card and run the edge of it
PICTURE FRAMES > When it comes to art, these parasites

along every accessible surface
of the headboard, paying What to
don’t discriminate—they’ve been found around elegant
oil paintings in expensive hotels and cheesy prints in seedy
special attention to any seams
or cracks, says Andy Linares, Do If You
motels. If any art is hanging in your room, examine the
frame closely and peer behind it for telltale signs.
president of Bug Off Pest
Control Center in New York
City. If you dislodge any bugs or
Find One
bug debris, you know your 1/ Request an immediate
room has been compromised, room swap. Just because your
so hightail it out of there. room has bugs doesn’t mean the
entire hotel has been hit. Ask to
be moved to a different floor, and
then scrutinize your new digs. If
you’ve been in your room for a few
hours before you spot an insect,
run a hot iron over the outside
of your suitcase before you bolt,
says pest-control expert Andy
Linares. Or request that the hotel
steam clean all of your stuff, adds
Susan Jones, Ph.D. Preventive
strategy: Before you book a room,
go to bedbugregistry.com, which
tracks bedbug reports at hotels.
But keep in mind that the site isn’t
checked for accuracy.
2/ Protect your stuff. Put all
the clothing you brought on the
trip into a plastic trash bag in your
suitcase, then empty it into the
clothes dryer when you get home.
Thirty minutes of 120°F heat will
annihilate any pests. Or get some
dissolvable laundry bags (try
GreenClean, $30 for 10, amazon
.com). Before you check out, seal
your clothes into the sacks and
pack them in your suitcase. Once
home, toss the water-soluble
bags into the washing machine,
then hot-dry your clothes, says
entomologist Jeffrey White.
3/ Don’t drag your
suitcase over your
threshold. Buy high-power
SUITCASE > Body heat is pesticide strips (Nuvan Prostrips,
a bedbug magnet, and
the pests have two hooklike $50 for 12, amazon.com) and
claws on each of their six drop them into a large trash bag
legs that allow them to hitch along with your luggage. Leave
a ride on your clothes, says it tied up tight for at least two
entomologist Jeffrey White. weeks (preferably outside) to kill
Never set your luggage on DRESSER > The safest place for your luggage? The
a hotel bed or floor; instead, off any hitchhiking critters, says
bathtub. If that sounds too crazy, hang your clothes in White. Really paranoid? Invest in
give the suitcase rack a once- the closet or leave them in your suitcase on the luggage
over before setting your bag rack after you’ve inspected it. Avoid using the dresser a PackTite Portable Heating Unit
on it as far from the bed as drawers, which are harder to inspect, says entomologist ($320, bedbugcentral.com). It’s
possible (it’s best not to put Dini Miller, Ph.D., of Virginia Tech University.
it against a wall either). But like a duffel bag with a grill at the
don’t unzip anything until bottom, and it kills bedbugs on
you’ve checked out the rest items you can’t launder, like your
of the room. Applying Rest Easy suitcase or dry-clean-only clothes.
Bedbug luggage spray ($15,
bedbugcentral.com) to the
outside and inside lining of your The Bite
bags before traveling may keep Bedbugs’ saliva contains a built-in bites, but about 70 percent do,
bedbugs away, but the product anesthetic, so when they feed on mostly in the form of red, itchy Spot a bedbug at home?
hasn’t been scientifically proven you—repeatedly, for up to 10 bumps, says White. Those bumps > Find out what to do and who
to work, so just consider it a minutes at a time—you typically will often appear all in a row, a to call at WomensHealthMag
possible layer of protection. won’t feel anything. Some people phenomenon some victims refer to .com/Bedbugs.
don’t have any reaction to the as “breakfast, lunch, and dinner.”
Slim-Down Strategies
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If you tend to focus on what
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food and pass up happy-hour invites
so you can avoid the bar snacks. And
those side effects aren’t just misery
inducing, they’re self-defeating too:
The Centers for Disease Control
and Prevention found that people
who turned these pitfalls into excuses
were up to 76 percent less likely to
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Slim-Down Strategies Diet Rules That Don’t Suck
Lose Weight, Dietetic Association and the

Not Friends author of The Flexitarian Diet.
Ever notice that the day you Plus, meat is a source of excess
announce you’re starting a new calories and saturated fat.
diet, your friends go AWOL? Most women can slash
Here’s why: Cutting calories around 15 percent of their daily
causes your level of serotonin calories by sticking to one
(a feel-good brain chemical) to or two servings of meat a day,
nosedive, leaving you cranky estimates Blatner. Fill the void
and unpleasant to be around. with fiber-rich foods like beans,
To keep your serotonin oatmeal, and brown rice, plus
levels in check, figure out how hearty veggies like portobello
many calories your body mushrooms and eggplant.
needs based on your activity All of these will fill you up for a
level (find the formulas at fraction of the calories and cash.
WomensHealthMag.com
/Calories). And make sure Lose Weight,
those calories are split evenly Not Time
among protein, whole grains, In a recent study, 41 percent of
and produce at every meal. women cited “not enough time” The
“Unbalanced meals—made as the reason they don’t eat scale
entirely of refined carbs, better. Spending just an hour or won’t
for example—cause blood- two on the weekend shopping hug you
sugar fluctuations that for a week’s worth of healthy
back.
make you irritable,” says meals and getting a jump-start
Caroline M. Apovian, M.D., on the prep work (cutting
director of the Nutrition and veggies, making marinades) will
Weight Management Center save you time and pounds in the
at Boston Medical Center. long run. A survey by the CDC
Apovian also recommends found that almost 40 percent grab whatever’s nearby, which Lose Weight,
adding omega-3 fatty acids of people who lost a significant is often high-calorie junk,” Not Your Lifestyle
to your diet, because research amount of weight and kept it says Elizabeth Ricanati, M.D., Watching your waistline doesn’t
shows that they may fight off planned their weekly meals. founding medical director mean you have to become
depression and slow digestion, “When you don’t map out your of the Lifestyle 180 Program a recluse who spends every
which helps you stay full longer. meals, you’re too tempted to at the Cleveland Clinic. spare moment on the elliptical
(Try eating two or three three- machine. In fact, an all-or-
ounce servings of salmon a Lose Weight, nothing approach is counter-
week, or adding a tablespoon of MORE WAIST- Not Muscle productive. “Many women
olive oil, canola oil, or flaxseeds TRIMMING TIPS If you drop weight without make changes they’ll never be
into your daily meals.) The upcoming Women’s
lifting any, you risk shedding able to stick with—like eating
Health Diet book is chock- muscle tissue instead of fat. nothing but raw food or vowing
Lose Weight, full of easy, totally painless Muscle takes more than twice to go for a run at 5 a.m. every
Not Money weight-loss rules. Here’s a
sneak peek:
as many calories to maintain, day—and set themselves up for
When you’re on a diet, you and it keeps your metabolism failure,” says Hensrud. “Total
1/ Eat Early
expect your stomach to be Skipping breakfast robs you revving at peak calorie-burning deprivation doesn’t work.”
on the empty side—not your of energy. You should eat speed, so it’s important to hang He advocates skipping
wallet. But researchers at 30 to 35 percent of your daily on to it, says Donald Hensrud, extreme regimens in favor of
calories in the morning.
the University of Washington M.D., an associate professor small changes. When he asked
found that the cost of healthy, 2/ Sip Smart of preventive medicine and a group of overweight study
The average American drinks
nutrient-dense foods like more than 450 calories every nutrition at the College of subjects to make several small
whole grains and lean meats day. Cutting that amount Medicine at the Mayo Clinic. lifestyle shifts—such as eating
has increased nearly 30 in half is enough to save you Your best strategy is to eat breakfast, having as many
about 25 pounds in a year.
percent in the past four years, lots of protein and strength veggies as they’d like with each
3/ If It Grows out of the
while candy and soft drinks train for 20 to 30 minutes two meal, and watching TV for only
JOSE LUIS PEL AEZ INC/BLEND IMAGES
Ground, It’s Good

have gone up only 15 percent. Fruits and veggies keep you or three times a week. Protein as long as they’d exercised that
One money-saving tactic: Eat satisfied and filled with will fuel those workouts and day—they dropped an average
nutrients, and leafy greens
less meat. “Meat is one of the are high in folate, which help you maintain lean muscle, of eight pounds in two weeks.
priciest items on a grocery bill, can help you lose eight times says Hensrud. Eat at least three “When you combine a bunch of
and most Americans eat more as much weight. or four servings of two to three little strategies, the cumulative
of it than they should,” says For info on ordering, go to ounces of protein-rich beans, effect can be huge, and you
Dawn Jackson Blatner, R.D., a WomensHealthDietBook.com. soy, fish, lean meat, poultry, or won’t feel as if you’ve given up
spokesperson for the American low-fat dairy every day. your entire life to be slim.” Q

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YOU
LOSE,
YOU
Q &A TAKE A
WIN!
“I got my pre-baby LOAD OFF
body back!”
• KERI GLASSMAN, R.D.
NutritiousLife.com
W
hen Jennie Nickel was Can you eat as many
pregnant in 2005, larger calories as you want
portions and excessive if the food is raw?
snacking caused her to tack more —Amy B., New York, NY
than 70 pounds onto her 5'7" Raw foods like fruit and
figure. The baby weight refused to veggies are so low in
budge, so this aesthetician from calories that it’s hard to
Huntsville, Alabama, decided it was gain weight from eating
time to whip herself into shape. them, but it is possible.
Today, at 30, Jennie is a part-time Also, studies have
nursing student and a fitness junkie found that people who
who has done three triathlons. eat raw-food diets are
deficient in B12 (a heart-
THE CHANGE healthy vitamin) and
Nine weeks into her maternity have lower bone density.
leave, Jennie was down only 15 Most people would find
pounds. “I didn’t want to go back BEFORE it difficult to eat nothing
to work, because I worried that 211 lbs but uncooked produce
all of my clients would think I was AFTER and nuts for very long—
still pregnant!” she says. 143 lbs and there’s really no need
to do so. As long as you
THE LIFESTYLE aren’t deep-frying your
“My biggest issue was mindless began running. She signed up for a JENNIE’S TIPS veggies, getting three
grazing—a handful of M&M’s here, 5-K in the spring of 2008, which Plan ahead—way ahead. “I’m in to five servings a day will
a few chips there,” says Jennie. gave her motivation. After she nursing school now, so my next help you slim down.
In April 2006, she began logging added swimming and biking to her race won’t be for three years. But
what she ate. “Writing it down routine, Jennie completed her first Are seeds as good a
I’ll stay focused on that goal.”
made me aware of how much more triathlon in May 2009. And by April
choice as nuts when
I was eating than I was burning.” 2010, she was down to 143 pounds.
Splurge occasionally. “As long as I you’re dieting?
eat right 80 percent of the time, —Tracey D., Philadelphia, PA
With a newborn at home, getting I don’t beat myself up over the 20
to the gym was a challenge, so she THE REWARD percent of the time when I don’t.” Absolutely. Seeds are
turned to fitness DVDs. “It was the Jennie marvels that her waist is Make runs fun. “I go running with an often-overlooked
source of protein, fiber,
CLOCK WISE FROM TOP RIGHT: JOSHUA ANDERSON; NO CREDIT ( 1); MITCH MANDEL (2); NO CREDIT ( 1)
first time I attempted to exercise now smaller than one of her thighs friends. Why else would I wake
in at least five years,” recalls Jennie. had been, and that she has lost up at 4:45 in the morning if they and essential fatty
Working out gave her newfound more pounds than her 4-year-old weren’t waiting for me?” acids that help with
energy, and she dropped 20 daughter currently weighs. But the satiety just as much as
pounds in the first nine months. journey has been just as important nuts do. Nutritionally
She lost another 15 pounds by April as seeing a slimmer figure in the Share your story. and calorically, seeds
2007, but then she hit a wall. “My mirror. “Nothing is more fulfilling > If you’ve fought flab and won, and nuts are about equal,
weight didn’t change for a whole than setting a goal, training for it, you could be featured in the so you can swap ’em to
magazine. Go to Womens keep your taste buds from
year,” she says. Determined to kick- and getting that rush of pride when HealthMag.com/YouLose.
start her stalled progress, Jennie you cross the finish line,” she says. getting bored—a leading
reason people cheat on
their diets! Sprinkle some
high-fiber flaxseeds into
EAT THIS, NOT THAT! low-fat yogurt, or toss

a tablespoon of pumpkin
seeds into a salad.
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3
Your Flat-Belly Day

A 1,500-calorie eating plan designed
to help you stay trim and satisfied
By Keri Glassman, R.D.
Snack
Make a smoothie
by blending…
3
1 small peach,
pitted and
peeled
½ cup Fage
2/ LUNCH 3/ DINNER
Total 0% SALMON SALAD CHICKEN KEBABS
Greek Yogurt 4 oz canned sockeye 4 oz lean boneless
1 1 Tbsp salmon* chicken breast, cubed*
sunflower- 2 Tbsp nonfat plain ½ medium red pepper,
seed butter* yogurt cut into 1-inch squares
* SUNFLOWER-SEED 1 tsp fresh dill ¼ Vidalia onion, cut
BUTTER has all the 1Δ tsp Dijon mustard into 1-inch squares
1/ BREAKFAST satisfying protein and 1 cup mixed greens 2 portobello
fiber of peanut butter mushrooms, cut into
BARLEY WITH but only a third of the
1 Thomas’ 100-Calorie
Snack 1-inch squares
WALNUTS AND English Muffin
saturated fat. 1 carrot, sliced 1 Tbsp olive oil
MAPLE SYRUP Total: 211 calories AVOCADO AND ½ cucumber, Lightly brush chicken,
Δ cup barley, cooked* TOMATO SALAD sliced pepper, onion, and
5 Tbsp mushrooms with olive oil;
½ cup nonfat milk ½ avocado, diced add salt and pepper to
10 walnut halves ¼ cup diced tomato Guiltless
Gourmet taste. Grill or cook in the
½ Tbsp maple syrup 1 Tbsp lemon juice black bean oven at 320°F for 8 to 10
* HAVEN’T TRIED BARLEY? YOU ¼ clove garlic, minced dip* minutes, rotating every 2
to 3 minutes.
SHOULD: One study found that * SALMON IS A BELLY- 2 Finn Crisp
Thin Crisp * LEAN PROTEIN SUCH AS
this whole grain is better than FLATTENING POWERFOOD. One
Original CHICKEN is vital when you
whole-wheat flakes at reducing recent study found that people
crackers cut calories because it fills
hunger when subbed into hot on a controlled-calorie diet who
cereal and snack mixes. Look * BLACK BEANS have you up without a lot of fat and
ate salmon were satisfied for
for it in the grains section of helps you build muscle too.
two hours longer than those who appetite-suppressing
your grocery store. didn’t eat it, likely because the fiber and protein. Total: 316 calories
Total: 345 calories fish’s omega-3 fatty acids helped Total: 182 calories
keep them full.
Total: 446 calories
INDULGE
WITHOUT
BULGE
> Add: 100-Calorie
Hershey’s Pretzel Bar
> Subtract: Thomas’
100-Calorie English Muffin
Daily total: 1,500 calories

Note: For optimal weight management, combine
JEFF HARRIS, FOOD ST YLING: ROSCOE BETSIL
this nutrient-dense meal plan with exercise.
Want more belly-

blasting advice?
Try our free Abs Diet
Quickstart plan at
WomensHealthMag
2 .com/AbsDiet.

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Eat Smart
HOT DOG
Turn the page to

find out why this is
the best pick.
VEGETABLE
PIZZA
Tricky
Nutrition
Questions—
Answered!
w
You make a head-spinning 200-plus
food-related decisions each day. We take
the guesswork out of eating healthfully.
B y Joel Webe r w ith Mik e Zimm e r m an
CHEESE
BURGER
CLOCK WISE FROM TOP LEFT: MARCUS NILSSON; ADAM LEVE Y; SUE TALLON
With all the daily food choices

we have to make, there isn’t much
time to spend weighing the options
that directly affect our health,
weight, energy level, and taste buds.
But look at it this way: Each of these
decisions is a new opportunity to do
right by your body. And to help you
out, we have some answers directly
from a definitive new source by our
brother magazine: The Men’s Health
Big Book of Food & Nutrition.
ADVERTISEMENT
Eat Smart Tricky Nutrition Questions—Answered!
Q / If my options are a short-term memory and helps than conventional beef, 27

cheeseburger, a hot protect against dementia and percent less fat, 10 percent
dog, or a slice of pizza, cancer. The jolt you feel from more protein, and a healthier
which should I eat? an energy drink comes mostly balance of omega-3 to omega-
Clearly there’s some room for from sugar, which, aside from 6 fatty acids. So the better
debate about these American adding calories, sets you up choice really depends on
staples, as hundreds—if not for an inevitable crash. the quality of the cut you get,
thousands—of varieties not the kind of meat it is.
exist. It comes down to your Q / Is chicken a better
choice of toppings: The choice than beef? Q / Is turkey bacon
more high-fiber veggies you Not always. A lot depends on honestly that much
can include, the better. For how the chicken or cow was better for you than
that reason, your best option raised. Organic-fed, pasture- the real thing?
Nope. As far as calories go, the
Dining at regular intervals

difference between the two is
surprisingly negligible. While
helps manage cravings. turkey is a leaner meat, turkey

bacon isn’t made from 100
percent bird—it comes with a
is probably a slice of pizza raised skinless chicken breast long list of additives and extra
loaded with a combination of is remarkably healthy, but most ingredients that don’t pack any
vegetables like bell peppers, of us don’t eat chickens that nutritional value. Both kinds of
broccoli, and salad greens. It’s roamed free and fed on grass. bacon can give you a mouthful
not a perfect meal—the carbs Today’s birds are raised in a of sodium, but at least with
in the crust will likely be the way that promotes fat growth. regular bacon, you’re eating a
refined variety—but the pile of The result? The average piece real food that also makes your wHen you want to
indulge, go wHole
produce on top certainly helps of chicken has 266 percent kitchen smell delicious. Hog and enjoy.
make it a healthier choice. more fat than it did in 1971,
while its protein content has Q / Is brown rice bran, and endosperm. Fiber
Q/ What’s better for dropped by a third, according really much healthier takes up room in your belly,
keeping me awake: to researchers at the Institute than white rice? which then sends your brain
a cup of coffee or an of Brain Chemistry and Yes, and that goes for all grains, the signal that you’re full.
energy drink? Human Nutrition at London whether it’s the rice with your But if the fiber is taken out (as
Coffee. The caffeine in one Metropolitan University. Chinese takeout, the tortilla is the case with refined carbs
cup of black coffee should Similarly, many cows today used to wrap your burrito, such as white rice and bread),
guarantee you about five hours are fed an unlimited supply or the bread in your sandwich. fast-rising blood sugar triggers
(give or take) of alertness. of corn to fatten them up as If you eat the carbs with the your pancreas to release a flood
Even better, researchers have quickly as possible. Grass- grain—the label will say “whole of insulin, the hormone that
found that coffee is packed fed beef has a different taste wheat”—it will be full of fiber not only lowers blood sugar
with antioxidants, and studies and nutritional profile, with because it’s made from the but also signals your body
have shown it enhances 16 percent fewer calories entire wheat kernel: germ, to store fat. A study from Penn
State University compared
how much belly fat people lost
when they ate whole grains
instead of refined grains, and
CHoose java as the results were significant:
your piCk-me-up—it The whole-grain eaters lost 2.4
Has extra perks.
times more fat!
By avoiding refined foods,
you also avoid foods that are
high on the glycemic index, the
scale that gauges the degree to
which carbohydrates increase
from top: k ang kim; todd huffman
the level of glucose (sugar)

in the blood. Dining at regular
intervals, eating protein and
fat at every meal, and choosing
whole grains such as whole-
wheat breads and pastas will
help manage your blood
sugar and thus your cravings—
and your fat storage.
98 w o m e n ’ s h e a lt h
OUR MOST
Eat Smart Tricky Nutrition Questions—Answered!
ADVANCED
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Dr. Bernadine D. Cruz,
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Q / Are all sources of list reveals that pear, apple, and grape
protein created equal? juices—cheaper to produce and
Not quite. While many plant foods, supersweet—are among the first four
including nuts and beans, can provide ingredients. To avoid a sugar surge,
a good dose of protein, the best sources pick single-fruit juices, pour half a glass,
are dairy products, eggs, lean meat, and fill the rest with water or seltzer.
and fish, says Donald Layman, Ph.D., Even better, stick with whole fruit. A
a professor emeritus of nutrition at medium orange has just 62 calories,
the University of Illinois at Urbana- 12 grams of sugar, and three grams of
Champaign. Unlike plant-based proteins, belly-filling fiber compared with the 110
animal protein is complete, meaning calories, 24 grams of sugar, and zero
it contains the right proportions of the fiber found in an eight-ounce glass of OJ.
essential amino acids your body can’t
synthesize on its own. It’s possible to Q / Are white cheeses better
build complete protein from plant- than yellow cheeses?
based foods by combining legumes, nuts, When it comes to weight loss in general,
and grains, but you’d need to consume yes. Yellow cheeses tend to have more
20 to 25 percent more plant-based calories than their lighter-colored
protein to reap the same benefits that counterparts because of their higher fat
animal-derived sources would provide, concentrations. Cheddar, for instance,
says Mark Tarnopolsky, M.D., Ph.D., has 113 calories and nine grams of fat
who studies nutrition at McMaster per ounce, whereas Brie comes with
University in Ontario. 94 calories and eight grams of fat. But
either way you slice it, all cheeses are
Q / Is a glass of fruit juice calorie-dense foods. One ounce, which
the nutritional equivalent is roughly the size of four dice, has about
of a piece of fruit? 100 calories, more than twice as many
Not even close. Most prepared fruit as you’ll find in the same-size serving of
juices contain not only natural sugar salmon. So use portion control. Q
but also huge amounts of added sugar
to cut the tartness of the drink (try
TOP: K ANG KIM/GALLERY STOCK
straight unsweetened cranberry juice Excerpted

Now available at… sometime to see what we mean). Plus, from The Men’s
Health Big
even juices labeled 100 percent pure Book of Food &
aren’t necessarily made exclusively from Nutrition, available
the advertised juice. Superfoods like wherever books
are sold and at
pomegranate and blueberry may get RodaleStore.com.
top billing even though the ingredient
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to for healthy for strong
g
sskin and coat system health iin adult pets digestion defensess
I am protected. I am an Iams pet for life.

ife.
Eat Smart
Q &A HOT DISH

THIS 8 oz shrimp, peeled
plus and deveined • CAT CORA
You’ll also need…
THAT 6 strips bacon, cut into
small pieces
With your hectic
1 red onion, sliced
schedule and four
Shrimp
2 Tbsp pine nuts
3 Tbsp red-wine vinegar
young kids, what’s
your go-to for a quick
1 Tbsp Dijon mustard and easy meal?
and 2 hard-boiled
eggs, sliced
Olive oil (optional) — Natalie L., via Facebook
Spinach
How to make it: My lettuce “gyros”—
grilled fish, chicken, pork,
1/ Set a large skillet over medium steak, or even veggies
Salad
heat. Cook bacon pieces until wrapped in lettuce leaves.
crisp, 5 to 7 minutes. With a slotted
Speed-cook the filling
spoon, transfer to a paper towel.
with
yourself, buy it precooked
2/ Add onion and mushrooms at the supermarket, or use
to the hot skillet and cook until
Bacon
leftovers, and dab with
onion begins to brown, about
a bit of premade tzatziki
6 oz baby spinach 3 minutes. Season shrimp with
salt and pepper to taste and add (Greek yogurt sauce).
Dressing them to the skillet, along with

pine nuts. When shrimp are pink
and firm (2 to 4 minutes), stir in
Top with freshly sliced
tomato, and you have a
quick and healthy dinner
This robust salad vinegar and mustard, and season
again with salt and pepper to
everyone will love.
packs three major taste. If the skillet looks dry, add

a splash of olive oil.
Many cooking shows
use saffron. What
protein sources. 1 cup sliced
3/ Divide spinach and eggs among
4 plates and top with the hot shrimp
does it add to a dish?
—Dru T., Charleston, SC
mushrooms mixture, some of the dressing from Widely used in Persian,
the skillet, and bacon.
Arabic, and Spanish
MAKES 4 SERVINGS. Per serving: cuisines, saffron has a
316 calories, 20 g fat, 12 g carbs, unique honey-sweet
572 mg sodium, 5 g fiber, 21 g protein taste that adds an earthy
brightness to food. It’s
an easy flavor boost for
risotto, potato omelets,
Still hungry? paella, and biscuits.
> Visit WomensHealthMag Saffron is expensive
.com/Recipes to dig up more
delicious, healthy meals. (each thread must be
gathered by hand from
CLOCK WISE FROM BOT TOM LEFT: PL AMEN PETKOV; MITCH MANDEL (4); ROBERT QUAILER
a crocus flower), but
you don’t need much.
Steep just about half a
teaspoon in hot water,
milk, or vinegar for a few
The fat minutes before adding
in the bacon the infused liquid to your
helps you dish. If you really want to
absorb the unleash the flavor, crush
antioxidant the threads against a
lutein from cutting board with a
spoon before adding to
the spinach. the steeping liquid.
Ask the Expert

SEND CAT
YOUR COOKING
QUESTIONS AT
WomensHealthMag.com
Experts
102
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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
The Sex of Your Dreams . . . . . . . . 108
ST YLING: INESSAH SELDITZ, HAIR: VASSILIS KOKKINIDIS/FORD ARTISTS, MAKEUP: REBECCA ALEX ANDER /R AY BROWN PRO, PROP ST YLING: CHELSE A MARUSKIN/PATRICIA MCMAHON
What Men Think. . . . . . . . . . . . . . . 110
The Secrets of
Close Couples
Simple ways to keep your union
healthy, sexy, and strong
By Laurie P uhn / P H O T O G R A P H S BY MARK ANDREW

w
Sex & Love The Secrets of Close Couples
that men crave compliments that guys are, by nature, just

as much as women do. And as chatty as women are. If the
while certain types of praise man in your life isn’t much
should be bestowed only in of a talker, it may be because he
private (such as the toe-curling can’t get a word in edgewise.
sex you had last night), public A major reason men clam up is
accolades are especially because they’re with a partner
When the early-love buzz wears off and a couple meaningful because they send who constantly interrupts
becomes comfortable, the polite gestures and the message that you’re proud them. It often happens when
words that were de rigueur in the beginning fall by to be with your guy and you you think you already know
the wayside. But it turns out that kindness is the want the world to know it. what he’s going to say or
glue that keeps couples together. Follow these four No need to gush—it will you jump to answer his first
embarrass him. Just stick to point before he’s had the
easy rules and you’ll both wind up feeling more sincere compliments that are chance to finish his sentence.
loved, valued, and appreciated. specific to him and appeal Other times, you may do it
to his masculinity. Saying because you think he’s dead
something like “It’s amazing wrong. But know this: If one
Say Good Morning you for picking up the milk for that you were able to fix my partner is silent, it’s usually
When the alarm starts blaring, us.” If you reaped any benefits laptop and drive your mother because they’re withdrawing
rather than blindly slapping from his action, you have to the airport before work emotionally, which means the
the snooze button or stumbling something to be thankful for. this morning” will make him relationship is on the decline.
to the bathroom in a fog, try feel appreciated and loved. In a healthy relationship, both
turning to your guy and saying Praise Each partners need to feel heard. Q
“Good morning!” Research Other in Public Don’t Cut Him Off
indicates that 94 percent of Guys will rarely ask, “How does Conventional wisdom was Adapted from the book Fight
couples who do this every my stomach look in this shirt?” upset when research published Less, Love More, by Laurie Puhn
day rate their relationships as so it may not even occur to you in the journal Science found (Rodale, 2010).
excellent. In contrast, couples
who rarely hear the phrase
describe their relationships as
below average.
What makes these two words Wake up
so magical? When you wish on the
your man a good morning,
right side
of the
what you’re really saying is that bed—his!
it’s a good morning because you
are together. And affirming
your feelings in the a.m. lays
the groundwork for positive
communication all day.
Acknowledge Expected
Acts of Kindness
There are things your guy does
for you (rubbing your feet,
bringing you a cup of coffee in
bed), and there are things he
does for the relationship (taking
out the garbage, walking the
dog). We’re pretty good about
thanking the men in our lives
for the stuff they do explicitly
for us, but we tend to drop
the ball when it comes to the
gestures that benefit them too.
Because these random acts
of thoughtfulness improve
your life and the relationship
GUT TER CREDIT TK
as a whole, it’s important to

acknowledge them. Try adding
these two powerful words to the
end of your sentence: “Thank

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201628601
Sex & Love
Decode
your
REM
romp.
The Sex of
Your Dreams
We go under the covers to find out
That’s the tricky part about
getting down and dirty in your
dreams: While you may love
the steamy sex scenes and, in
central nervous system fires
up and your body goes
through the same physical
reactions that occur when
some cases, the sheet-twisting you’re turned on in real life.
what your erotic nocturnal visions reveal sensations those visions can “In REM, breathing and blood
about you…and your relationship. provide, you may also wake flow naturally increase,
BRUNO DAYAN/ TRUNK ARCHIVE. NAME HAS BEEN CHANGED.
By G illian Telling up feeling confused, guilty, or including blood flow to the

totally creeped out. Do these genitals,” says dream
unconscious fantasies mean researcher Kelly Bulkeley,
you’re secretly attracted to Ph.D., a visiting scholar at the
Elena, a single 32-year-old, recently your best friend? That you still Graduate Theological Union
woke up flushed and sweaty from a sex dream harbor feelings for your ex? in Berkeley, California. “So it’s
during which she had an intense orgasm. Or that you’re yearning to not surprising that these
She was pleasantly surprised at first, but then hook up with a hot stranger? physiological changes often
Highly charged nocturnal express themselves as an
details started flooding back. “It was with sessions happen because of erotic dream.” Your menstrual
my best friend,” she admits. “My best girl friend.” normal physiological changes: cycle can also influence
The dream left her feeling embarrassed and During the rapid eye move- the likelihood of having an
disturbed, wondering what the heck it all meant. ment (REM) sleep cycle, your unconscious frisky frolic: A

Journal of Sex Research study
found that women have more
sex dreams during ovulation,
probably because their libidos
Want a little help? We got
top experts to decipher three
common erotic dream themes.
how you two can stay more
connected. If you’re having
dream flings, this can also
signal you’re not getting what
Q &A KISS AND
are higher then (driven by the His Cheating Heart you need from your partner,
biological urge to procreate). Unfaithfulness is the most according to psychologist TELL
Antonio Zadra, Ph.D., a common dream scenario for and dream analysis expert • MICHELLE CALLAHAN,
professor of psychology at couples, says Bulkeley, and Michael Lennox. And that’s PH.D.
the Université de Montréal, that’s no surprise: Getting another reason to have a talk. DrMichelle.com
Author of Ms. Typed: Stop
analyzed more than 3,500 close to someone means Sabotaging Your Relationships
and Find Dating Success
dreams and discovered that being vulnerable. Dreams that Blast from the Past
at least 8 percent of them include threats, like your man It’s not unusual for exes to
contained some sort of sexual fooling around, are like fire creep into sex dreams, but I love my boyfriend,
activity. His findings suggest drills, he says. “Your dreaming having an erotic dream but he’s cheap as hell.
that erotic dreams may have a mind might imagine the worst- starring an old crush usually Is this a deal breaker?
straightforward psychological case scenario—cheating— doesn’t mean you still harbor —Carly P., Dallas, TX
explanation: They simply to prepare yourself for if it feelings. More likely, it’s your It certainly qualifies—
reflect what we’re thinking happened,” says Bulkeley. brain reusing a familiar face money is the leading
about when we’re awake. These dreams may reflect from your past. “Research cause of disagreements
So if you dream about sex at your lack of confidence shows that there’s a repetition in marriage and can lead
night, it’s because it was on to divorce. If you’re in
and trust, notes Drew Ramsey, dimension to dreaming, which
it for the long haul, try to
your mind during the day. M.D., an assistant clinical is why we still have anxiety reach an agreement on
And if you have ever woken professor of psychiatry at dreams about not studying for spending. First, define
up thinking you’ve had a Columbia University. Or, having a college exam years after cheap. Is he just a bad
legitimate orgasm while asleep, a dream about a partner’s leaving school,” says Bulkeley. tipper or is he tightfisted
you might have—4 percent infidelity can mean you feel like “Our past experiences shape wherever money is
of our dreams actually result you’re not getting his attention, who we are today, and though concerned? And does he
in one. (Interestingly, men’s says Gillian Holloway, Ph.D., the man in the dream may have a reason to be? It’s
dreams are more selfish; author of The Complete Dream not be in your life anymore, he’s one thing if he’s cutting
they rarely dream about their Book of Love and Relationships. still a part of who you are.” corners because he’s
afraid of losing his job.
partners’ orgasms, whereas If so, talk with your guy about Exes who appear in dreams
It’s another if he’s doing
women often do.) often symbolize your current it to save up for golf clubs.
However, not all sex dreams partner, if you have one, says If you’re paying for more
are actually about sex, says Crack the Holloway. “Making out with an than your fair share,
Bulkeley. Sometimes they’re Dream Code ex might mean you want your level with him. If he can’t
a symbol for emotions, such While the meanings
current partner to find you compromise, you might
as being pissed off at your guy. behind common desirable too,” she says. consider leaving him for,
“Dreams can use the drama symbols are subjective, ahem, greener pastures.
of a sexual relationship to here’s a look at what Taboo Sex
they can signify: My husband and I
express emotional truths and Whether it’s a passionate are very open about
reveal conflicts,” he says. “I Kissing: A passionate romp with a stranger, sex with our bodily functions.
once spoke with a woman who liplock can be a symbol of
approval and acceptance.
another woman, or a porn- Is this bad for our
wanted to become a writer, worthy orgy, Bulkeley says relationship?
but her husband was totally Nakedness: these dream scenes may reflect —Jaime R., Providence, RI
Nudity often represents
opposed to the idea. One night being vulnerable and your inner desires, albeit in You might be a little too
she dreamed that she was may symbolize exposing some cases an extreme version comfortable with each
having an affair with a male parts of yourself that you of a lusty longing. There’s other! When one of you
writer. The dream had nothing would rather keep hidden. a male/female divide on this burps or farts, the other
to do with sex—her goals Love: Not surprisingly, type of dream: In Zadra’s may find it tougher to
were causing conflict in her it’s all about romance. If
research, men were twice as be turned on. While it’s
you’re attached, a dream nice that you both feel
relationship.” That said, he of real love means likely as women to dream
secure enough in the
adds, “the worst thing to do is you’re happy with the about multiple partners, while relationship to do this,
to treat a dream like it’s a relationship. If you’re the female unconscious favored
single, it means you’re there’s something to be
Magic 8 Ball.” (In other words, open to finding love.
getting busy with a celeb. said for a little mystery.
if you dream that you or your Either way, there’s no
Attraction: Finding
partner cheated, for example, someone attractive can holding back racy thoughts in
it isn’t necessarily a red flag mean you’re craving the dreams. That’s because they’re Ask the Expert
that your relationship is in hot feeling or experience judgment-free zones in which SEND MICHELLE
water.) Instead, think of your that person represents our subconscious can let loose YOUR SEX AND LOVE
to you, according to some QUESTIONS AT
dreams as cues to do some dream dictionaries. and we can live out a fantasy,
exploring about yourself or even if we’d never act on it in WomensHealthMag.com
Experts
your relationship. real life. So lie back and enjoy. Q

Sex & Love
WHAT
men
THINK
Garrett Hedlund,
26, stars in the sleek, steely sci-fi film Tron: Legacy. But
Check out in real life, he’s warm, sweet, and totally approachable.
Garrett
on the cover of You’ve gained and lost a
this month’s lot of weight for roles.
Men’s Health.
Do ladies tend to prefer
you leaner or heavier?
It’s funny—I read that women
look to chiseled-faced guys for
one-night stands, and to round-
faced guys for marriage. When
I’m rounder in the face, I like to
say, “This is my long-term look.”
Or “This is my wife-and-kids
look right here.”
What’s something you
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love in a woman?
Brains. That’s why we’ve got
Olivia Wilde in this world. [Sex
appeal] is nothing physical
whatsoever. It’s the mind and
where that goes, the sense
of humor. Everything else is
just…whatever.
If you’re interested in a
woman, how likely are you
to ask her out?
I always joke that it’s hard to
travel on subways. You see a
woman, and you fall in love. And
then she gets out, and she walks
away, and everything’s done. I’m
not good at chatting right away.
Women have to be very patient
with me, I suppose.
So an assertive woman
doesn’t turn you off?
I’m not turned off by it. I’m sort
of helped by it, endeared by it.
It’s sweet. But I’m not trying to
find myself in any relationship
right now. I want to give 100
percent to it, and I can’t do that
at the moment.
—Jennifer Graham Kizer
Peek into the male mind.

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

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Smart Women, Dumb E-mails . . . . . 118
Be Instantly
Happier
New research shows that
luigi cassinelli/folio-id
finding bliss is surprisingly easy…

if you know where to look for it.
B y Megh an Rabb it t

Life Skills Be Instantly Happier
events we think will wow us,”

says Sonja Lyubomirsky, Ph.D.,
a professor at the University
of California at Riverside
and author of The How of
Happiness: A New Approach to
Getting the Life You Want.
It’s more Sure, those big emotional
fun to
catch ’em “pow!” moments, such as
with your walking down the aisle or
tongue. getting a huge promotion, are
pretty sweet…for a while.
But the highs are hard to
sustain because of something
psychologists call “hedonic
adaptation” (our natural ability
to adjust to new circumstances
in our lives). “Humans are
good at rapidly becoming
a
accustomed to changes,
especially positive ones,” says
Lyubomirsky. “But because
we adapt to them so quickly,
the high is short-lived.” Even
the euphoric thrill of winning
the lottery is fleeting: When
researchers surveyed big-cash
winners, they found that after
the initial rush of buying a
McMansion or a Mercedes,
What’s more, we’re pretty the newly rich reverted to
misguided about what actually exactly how happy they were
generates happiness. Studies before hitting the jackpot.
show that the things we think That’s because, unlike
bring satisfaction—marriage, most things in life, quantity
kids, money—don’t always do trumps quality when it comes
the trick. “You already have to happiness. Small daily
everything you need to be pleasures keep us emotionally
much happier than you are,” afloat, balancing out life’s lows.
says Christos Ballas, M.D., “Happiness is [about] the
a psychiatrist at the University frequency of positive emotion,
of Pennsylvania. “You just not the intensity,” explains
need to learn how to tap into it.” psychologist Robert Biswas-
Diener, author of Happiness:
A television show called Glee may top the ratings, The Joy of Simple Unlocking the Mysteries of
but nowadays blissful feelings seem to be in shorter Pleasures Psychological Wealth. “And
supply than ever before. In fact, according to the United Happiness—genuine that’s good news, because it
States General Social Survey, a national poll that happiness—can be divided means there are countless
gauges social trends, women in this country have reported into two categories, according opportunities to increase your
being less happy each year since 1972, and we’re to psychologists. The first contentment.”
is moment-to-moment All you have to do is notice
currently at an all-time happiness low. happiness, or the small spurts and appreciate them. “We’re so
One explanation: “There are so many opportunities of joy you get from everyday busy racing from one thing to
available to women now, but with that comes a occurrences, like digging the next that we don’t let things
DEWE Y NICKS/ TRUNK ARCHIVE
lot of pressure to be fully self-actualized—to have the into a dessert or receiving a set in,” says Biswas-Diener.
amazing career and family, and the ability to balance compliment from your boss. “Taking the time to stop and
These incidental experiences focus will help momentary
it all with ease. So you constantly end up feeling pleasures sink in.” Instead of
are easy to take for granted,
disappointed because you’re not as happy or successful but they “have a cumulative stressing about what you have
as you think you should be,” says Ariel Gore, author of effect on our happiness that’s to do tomorrow, concentrate
Bluebird: Women and the New Psychology of Happiness. more powerful than the big on what’s happening right now:

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PUB(S):
to be happy about? others at a four (often moody). But no
WOMEN’S HEALTH
MAGAZINE matter where you fall, there are ways to
Seeing the Big Picture
INSERT(S): bump up your happiness level. Here’s
JANUARYsavoring
But 2011 those moment-to-moment how to boost your set point:
pleasures
MATERIALS DUE:is only half of the equation. Have an attitude of gratitude. Take
There’s a second type of happiness called
11/05/10 a few minutes out of your day to think
TRIM:
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2.625" x 10.875" you feel when you examine
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LIVE:
your life as a whole and are content with sounds a bit self-helpy, but according
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day, but it can help buffer you against the question ‘What am I thankful for?’
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you consider how the little moments in
280D-Max you might have overlooked or taken for
your4CP
S7C5/ life are coming together to create granted play a role in your happiness.”
FORMAT: Banish the comparisons. Happy
“When you
PDFX 1-a
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people take pleasure in the successes
of other people rather than using those
consider the
CALL: successes as a yardstick to measure
bigger picture,
Jean Peterman their own lives. “You can’t feel good
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others,” says Lyubomirsky. The irony is

that in order to become less competitive
positive spin on (and a lot happier), you need to drop out
everything.” of the race. That’s not to say you should

abandon your goals—it just means you
need to start running at your own pace.
Find meaning in your work. A study
a bigger picture, it helps you put a more of a hospital’s cleaning staff found
positive spin on everything—including that those who described their jobs as
the stuff that’s making you unhappy at bettering the lives of others were more
the moment,” says Elizabeth Lombardo, satisfied than those who considered
Ph.D., author of A Happy You: Your their jobs less worthwhile. Experts
Ultimate Prescription for Happiness. Look also say that those of us who believe
at it this way: You may be putting in we’re doing what we’re destined to do
Some are rich. Some are creamy. long hours at work or changing a dozen feel more immediate and long-term
But they’re all made with you in mind. diapers a day, but if you love your career happiness. Even if you’re not jazzed
And, yes, they positively taste as or your family, the drudgery will likely about your current job, consider how
good as they look. fade away when you step back to reflect. your actions contribute to the common
And your life doesn’t have to be going good. Or relish how it gives you the
according to “plan” in order to benefit means to participate in pleasurable
from reflective thinking. Looking at activities outside of work.
the big picture means being proud of Hang with happy people. A study
your accomplishments and feeling as done by the University of California at
if you’re working toward something San Diego and Harvard Medical School
meaningful. “What you pay attention to revealed that “happiness can spread
plays a huge role in how happy you’ll from person to person to person in a
be. So when you’re gleaning that big- chain reaction, through social circles.”
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How to Boost Your Bliss What makes you happy?

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Life Skills
Smart Women,
Dumb E-mails
Don’t let a few quick and
careless keystrokes send
the wrong message.
T
wo hundred forty-
seven billion—
that’s how many
e-mails are sent every
day. No wonder we often
don’t pay attention to
the words we pound out.
A haphazardly thrown Holster your itchy
together message can trigger finger.
tick off the boss, ruin a THE “I’M
friendship, or derail a PISSED”
romance. David Shipley, E-MAIL
coauthor of Send: Why
To: Molly Harper
People Email So Badly The Fix THE “GET The Fix
and How to Do It Better, Subject: PROBLEM!
puts it succinctly: “Bad
Grab their attention. YOUR BUTT Respect the title. Don’t
things can happen in
Put something specific in TO THIS add coworkers’ names on Message:
an e-mail.” We use the the subject line that will MEETING” the “to” line as they pop It has been FOUR
book’s advice to give keep the person reading E-MAIL into your head; there’s a WEEKS, and I’m still
(like “Looking for a talented pecking order, and people waiting to be
EITHER INVENTED OR ARE COMPOSITES . ANY RESEMBL ANCE TO AC TUAL PERSONS, LIVING OR DEAD, OR AC TUAL EVENTS IS PURELY COINCIDENTAL.
three fictional missives To: Sarah Yelo, Megan
copywriter?”). And if a notice where they fall on reimbursed for dinner.
a makeover.
BLEND IMAGES/MASTERFILE. THESE E-MAIL SCENARIOS ARE ENTIRELY FIC TITIOUS . NAMES, INCIDENTS, AND OTHER IDENTIF YING DETAILS ARE
mutual friend suggested Clark, Amy O’Connor, the list. Melissa’s mistake This is the third time
you get in touch, put her Mark Hernandez may not be obvious to you, I’ve paid for you!
name right up there. Cc: George Green but it will be to Mark Guess you have me
THE “I NEED Subject: Meeting Hernandez. He’s her boss, confused with an ATM.
Where’s the “Dear”?
A FAVOR” and he’s listed dead last. Thank you.
E-MAIL You’d never send a formal
letter addressed simply to
Message:
You can be too clever. Lori
Can we please
To: Amanda Seymour “Amanda,” right? Then you Text-speak like OMG, W8,
schedule a meeting to
Subject: Hello from shouldn’t do it here either. and PCM (please call me)
discuss the Jackson
and emoticons like the : )
Jessica Marks And if you’ve never met the project tomorrow at The Fix
person, use Mr./Ms. and smiley face are creeping
Message: 3 p.m.? We need to Wait before sending.
the recipient’s last name. into more e-mails. They’re
Amanda, plan a strategy as soon When writing an angry
fine to use with staffers
I’ve been interested in Cut to the chase. as possible. Mr. Collins
you’re friendly with, but message, don’t fill in the
Respect a higher-up’s will be in attendance, recipient’s e-mail address
advertising since high for official business, DGC
crazy-full schedule and get so make sure you are until you’ve had a chance
school, and I intend to (don’t get cute).
to the point. Jessica’s pitch on time. And if, for to consider your tone.
pursue it as my career. Don’t say please. You’re
(“I’m very interested in…”) whatever reason, you
I have interned at just being polite, right? Don’t show your hand
is buried too far down. cannot make it, PCM.
Produce Advertising, Wrong. Please (as in “Can too soon. Lori’s subject
where I’ve contributed Try this technique. Thanks!
we please schedule a line (“PROBLEM!”) is hard
to a variety of Before making The Big Ask Melissa to miss. But kick things off
meeting?”) isn’t an e-mail-
accounts, including (i.e., requesting Amanda friendly word because it with something cranky and
Crunch Munch Cereal take time out of her killer tends to come across as your e-mail may be trashed
and Marmalade schedule for a sit-down), either exasperated or kind before it’s read.
Fitness Gear. Would offer a less intrusive of obnoxious. Don’t get all divalike.
you be able to meet request (“May I send you Never use all caps; it’s the
Shorten those words.
with me for an samples of my work?”). e-mail equivalent of
Contractions aren’t too
exploratory interview? Wrap it up right. casual for interoffice YELLING. Also, steer clear
I’m very interested in Sincerely is fine when PERCENTAGE correspondence. Spelled- of exclamation points.
working for Tough writing to someone you OF TIME THAT out words and phrases (like Nix the nasty stuff. Stay
Skin Public Relations. don’t know, but it can E-MAILS ARE cannot, will not, or do not) away from using sarcastic
Sincerely, sound cold. Best wishes is MISINTERPRETED tend to give e-mails a criticism. It’s the most
Jessica a safe (and warmer) way Source: Journal of Personality
stilted, stick-up-your-butt, cutting and condescending
to wrap things up. and Social Psychology preachy quality. kind of complaint. Q

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1
step
primer
Shadow primers
help makeup glide
on (and stay on),
while hiding any
red or blue tones on
your lids from veins.
“The best ones are
opaque, match your
skin tone, and dry
to a matte finish,”
says makeup artist
Mally Roncal. Using
your fingers, pat
primer from upper
lash line to brow
bone…wherever
the shadow will
go. Try Nars
Pro-Prime Smudge
Proof Eyeshadow
Base, $24, nars
cosmetics.com.
eyes
easy on the
Applying eye makeup can be intimidating,

which is why many women tend to do it the same way
every day—or skip it altogether. But if you’re game to
learn, putting on a little shadow and mascara, and
neatening your brows, is all it takes to look polished.
Plus, as we get older, most people
need a little something-something to brighten up
their face. Here, a step-by-step lesson.
by Jolene edgar
phot og r aph s b y Ph i l ippe S a lomon
123
124
STEP
2 1
shadow 2
“You rarely need 4

more than two
colors on your eyes,” STEP black; try Bare
says makeup artist
Troy Surratt, who 3 Minerals Big &
Bright Eyeliner
loves neutral-toned
cream shadows liner in Chocolate, $14,
bareescentuals
worn from the Liquids, creams, .com, or CoverGirl
lash line to just gels, pencils… Liquiline Blast (4)
above the crease. there are a dizzying in Black Fire, $8, at
Try Shiseido number of choices. drugstores. Starting
Hydro-Powder 3 Liner is not only at the outer corner
Eye Shadows in essential for of your eye, bury
Glistening Sand definition but the pencil in your
(1) for light to also “the key to lashes and glide it
medium skin, or making lashes slowly across your
Tiger Eye for darker look crazy-thick lid to the inner
complexions, $25, and beautiful,” corner. Gently
sca.shiseido.com. says Surratt. By stretch and hold
If you want to darkening the the outer corner
give your eyes skin-toned gaps with your fingertip
sexy depth, you’ll between each to keep the lid taut
need two powder individual hair, you and prevent the
shadows (they’re create an infinitely liner from skipping.
best for layering)— denser-looking lash Precisely where
a pale base color to BRUSH UP line—even before you apply eyeliner
dust from lash Your fingers will get you apply mascara. depends on the
line to brow bone, the job done, but good But unless you’re shape of your eyes
and a deeper shade brushes are better for going for a retro (see “How to Shade
to sweep into your blending, lining, and look (and have the Your Shape” on
crease or along building color. Here are steady hand of a page 126), but
your lashes. For the the three you really need: surgeon), avoid generally speaking,
base, “warm tones Flat Shadow
1. using liquids and you want to line
Brush
ST YLING: JACQUELINE AZRIA-PALOMBO/ARCHARD & ASSOCIATES, HAIR: SHLOMI MOR FOR REDKEN/ARTISTS BY NEXT,
like champagne or gels; a creamy the outer rims,

MAKEUP: KEIKO/SEE MANAGEMENT, MANICURE: RICA ROMAIN FOR INCOCO/SEE MANAGEMENT; LISA SHIN (STILLS)
muted peach are It’s ideal for applying your pencil is the way to top and bottom.
the most flattering,” base color. Choose one go. It’s soft and Because black on
says makeup artist made with supersoft blendable, it’s easy the bottom can
Jemma Kidd, natural hairs, like sable to control, and it be harsh for day,
or goat, if you’re working
author of Make-up with powdered shadow.
can be used safely keep this color on
1
Masterclass. Try For creams, use a brush on both the outer top. At night, lining
Revlon Luxurious with silky synthetic bristles, and inner rims of the inner rims of
Color Perle Eye such as nylon or taklon. the eyes. your eyes will make
Shadow (2) in TRY Sonia Kashuk Tools For daytime, them stand out
Sunlit Sparkle and Small Eye Shadow Brush, choose brown or and smolder.
Brushed Copper, $10, target.com
$5, at drugstores.
A darker defining
2. Blender Brush
Small and fluffy, this tool
If lining the inside
color can be used is perfect for shading your rims, sharpen
to create a smoky
effect. Choose one 3
creases, emphasizing the
outer corners of your eyes, the pencil first to
that’s two shades and blending shadows
together. TRY Bobbi Brown
eliminate germs and
darker than your
base (e.g., bronze
Eye Sweep Brush, $30, prevent an infection.
bobbibrown.com
or chocolate).
Try Dior 1-Colour 3. Liner Brush
Use this skinny, pointed
Eyeshadow in Gold 2
brush to work color
Touch (3) or Brown between the roots of your
Fever, $24.50 each, lashes. TRY Mark Eye Liner
sephora.com. Brush, $6, meetmark.com
Don’t try to
curve your
brows or force
4
step
them into an
mascara unnatural
shape.
.
Like a good push-
up bra, the right
mascara can lift,
separate, and
enhance what
Mother Nature
gave you. Great
ones, like Estée
Lauder Sumptuous
Extreme Lash
Multiplying
Volume Mascara
($19.50, estee
lauder.com) BeautiFuL
or L’Oréal Paris arches
Voluminous You wouldn’t slap a dollar-store
Million Lashes picture frame on a masterpiece. And
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Mascara ($9,
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lorealparis brows. “A neater version of your natural
.com), will add shape is soft and youthful,” says Sania
thickness, length, Vucetaj, owner of Sania’s Brow Bar in New
and definition. York City. Get the right look in three steps.
(Avoid makeup pluck
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using a waterproof Slant Tweezer, $20, tweezerman.com) lighter shade right
formula on lower offer a level of precision no wax strips can above it and up to just
lashes.) match. Plus, by removing hairs one at a How below your brow bone,
And while black time—rather than a row at a time—you’re to SHade says makeup artist
is beautiful and less likely to make scary mistakes. If your Your Taylor Chang-Babaian,
dramatic, brown brows are virgins (never been plucked), SHape author of Style Eyes.
let a pro shape them the first time. Then Tailoring your “The lower portion of
can be softer and tweeze strays that grow between and the top lid is hidden,
application technique
more forgiving. “It beneath the brows weekly, but stay away to suit your eye shape wide-Set eyes so thin strokes of liner
delivers a natural from the top: “Taking too much off the can lift and open your > “Draw your eyes can disappear,” she
daytime look top can drag down your brows, making eyes, improving your in slightly by using says. “Look at yourself
and works well on your eyes look tired,” says Vucetaj. whole look. a darker color and straight on to determine
more mascara at your how thick the liner and
women with fair trim Small or inner corner (near shadow should be.”
skin or short, sparse Using a clean mascara brush (also called a Close-Set eyes the tear duct), and a
lashes,” says Kidd. spoolie), brush your brows up and inspect > Here’s how to make lighter shade from the Hooded eyes
> If your upper lids
Your mascara them: “If certain hairs grow in unevenly or your eyes look larger middle of the lid to the
or farther apart: Dust outer edge,” says Kidd. droop, veiling the skin
brush is important are too long, trim them,” says Vucetaj. Use
a pale, light-reflective Accentuating the inner covering your eyeballs,
too: “Unlike really small scissors to snip off just the tips of keep light colors off
the hairs that grow beyond your shape. shadow across the half of your crease and
fat brushes, which inner three-quarters gradually fading the that hooded portion so
deposit color only Fill of each lid, then apply color out as you cross you’re not magnifying
onto the lash tips, Vucetaj’s two-step solution for sparse a dark shadow from the lid can help too. it. Brush a base color
brows: First, outline your brows with a lash line to crease from lash line to
a standard-size thin Lids or crease, then go over it
brush (one that isn’t pencil that matches their color, and brush at the outer corner.
Add an extra coat of Monolids with a darker shadow,
chunky or curved) it in with a spoolie. “Penciling in the entire
mascara to the outer- > If you don’t have blending the color over
brow will make it look dark and unnatural,”
gets close to the she says. Then dip an angled brush into most lashes only, and a crease, you can lend your upper lid and
roots of the lashes limit dark liner to the depth to your eyes by sweeping it along your
brow powder and lightly stipple it on, applying a dark color lower lash line. n
and evenly sweeps using quick, short strokes and blending as outer corner of your
color out to the you go. Try Clarins Pro Palette Eyebrow eye (top and bottom).
ends,” says Surratt. Kit (shown above), $35, at Macy’s. “Lining the inner rims
with a beige pencil Get the latest beauty news!
Apply one coat, let will open up your eyes, > Follow our new beauty blog at
it dry, then swipe making them seem WomensHealthMag.com/BeautyLab.
on a second layer. larger,” says Kidd.

gococoa

loco
Chocolate is delicious, packed with
healthy antioxidants, and surprisingly versatile.
Here, sweet and savory dishes
that only taste sinful. Matthew Kadey, R.D.
P h o to g r a P h s by r o m u l o ya n e s
Almond
Chocolate Balls
w ith F l e ur d e se l
128
Pork Tenderloin
with CoCoa- n ib Cru st
g e t r i Ch Q ui C k
Try these easy, creative
tips from chef Michael
Antonorsi, cofounder
of Chuao Chocolatier in
Carlsbad, California:
> Top a slice of
toasted baguette with
a one-inch square of
dark chocolate. Once
it melts slightly, drizzle
with olive oil and
sprinkle with sea salt.
> Rim a martini glass
with cocoa powder.
> Top oatmeal with
dark chocolate chips.
> Sprinkle popcorn
with shaved dark
chocolate, sea salt,
and cayenne pepper
powder.
> Add 2 tablespoons
cocoa powder to
pancake batter.
Poached Chicken
with ChoColate mol e
rich,
seductive,
orgasm c. stimulants, including theobromine and
phenylethyamine, that raise levels of the
When you let a piece of chocolate melt on feel-good chemical serotonin in our brains.
your tongue, you know why the Mayans To reap these and other benefits, you don’t
called it the food of the gods. And not only need to eat a lot of chocolate—most studies
is it one of the most delectable, irresistible, have found that one ounce a day is plenty—
and often-craved flavors on earth—it’s but you should make sure that it’s at least
actually good for you. Sure, you’ve no doubt 50 percent cocoa. And if a product doesn’t
discovered that chocolate is useful for list the cocoa content, or if the label has the
self-medicating after a day from hell, but words processed with alkali or Dutch processed
research also links moderate consumption on it, then most of the antioxidants have been
to a wide-ranging list of health perks. destroyed during processing, says Graf.
Like other fruits—and it is a fruit—the Of course, while higher cocoa content
cocoa bean gets its wonder-food status means more flavonoids, it also means less
from a surplus of antioxidants and other sweetness, says Monica Bearden, R.D.,
nutrients. In fact, raw cocoa is even richer in author of Chocolate: A Healthy Passion. That’s
flavonols (which are kind of supercharged because less fat and sugar are added to cut
antioxidants) than berries or tea . the bitterness of the flavonols. Bearden’s
Besides mopping up health-damaging advice: Start with a variety that has a lower
free radicals, flavonols aid blood flow, which cocoa content and work your way up to let
is why studies have connected cocoa to your palate get used to the flavor.
lower blood pressure and decreased risk of Better yet, use the cocoa bean’s
heart attack and stroke. Chocolate may even bitterness to your benefit by cooking—
be able to amp your brainpower because it not just baking—with it. “Chocolate can
improves circulation to your noggin, which add richness and a bittersweet earthy
helps with memory and learning, and may component to a large variety of savory
guard against dementia, says Lauren Graf, dishes,” says David Suarez, culinary director
R.D., a dietitian at Montefiore Medical of Rosa Mexicano restaurants. “In dishes
Center in New York City. with some spicy element, such as chili,
Other antioxidants in chocolate play a chocolate helps balance out the heat.” It also
role in everything from boosting immune pairs surprisingly well with citrus fruits
function (a British Journal of Nutrition and different meats—and, of course, it’s
study suggests that cocoa can help rev up perfect for desserts. Give these cocoa-rich
T-cell activity, increasing the body’s ability recipes a try and you may discover a
to fend off viruses) to helping muscles whole new dimension to this heavenly food.
recover after a tough workout. And it’s no
coincidence that your mood improves
after a few morsels. Cocoa contains natural
Chocolate
Frui t b a r k
131
Chocolate
Coffee Cake
w i th C as h e w ga n aCh e
Cookin g on
t he da r k s ide
Different forms
of chocolate have
different uses. We spill unsweetened CoCoa
the cocoa beans. Powder: The low-fat
substance that’s left
CoCoa nibs: These
behind after pulverizing
broken pieces of
cocoa beans
shelled raw beans are
Great for: Rubs,
chocolate in its most
chili, muffins, cakes,
natural (and most
smoothies, cookies
bitter) form. They don’t
melt, so they’re often baking ChoColate:
sprinkled as a garnish. Bars formed from
Great for: Salads, a paste made of
yogurt, ice cream, ground-up cocoa beans
oatmeal, homemade without any other
granola, trail mix ingredients
Great for: Mousse,
mole sauce, brownies,
cupcakes, cakes
Chocolate Fruit Bark
12 oz dark chocolate or
bittersweet baking
chocolate, chopped ingredients and mix until no dry
½ cup dried apricots, chopped flour remains. pour batter into
½ cup dried cherries, chopped pan and bake for 22 minutes,
or until a toothpick comes
½ cup unsalted roasted
out clean. cool 10 minutes
Poached Chicken with pistachios, chopped
before unmolding.
Chocolate Mole ½ tsp cinnamon
3/ while the cake is
4 dried ancho or other Mexican ¼ tsp ginger powder baking, put cashews
chili peppers ⅛ tsp cayenne or chili powder in a blender and add
Almond Chocolate Balls 2 tsp vegetable oil (optional) just enough water to
with Fleur de Sel 1 medium onion, diced 2 tsp cocoa nibs cover them. process
1 cup almond butter until smooth. in a small
2 cloves garlic, minced 1/ line a rimmed baking sheet with
½ cup confectioners’ sugar waxed paper or lightly greased saucepan, combine cashew
1 ripe plantain (or an unripened cream, chocolate, and maple
1 tsp vanilla extract banana), sliced aluminum foil. stir chocolate in a
4 oz dark chocolate, chopped metal or glass bowl over a saucepan syrup. cook over low heat until
1 can tomatillos, about 8 to 10, chocolate is completely melted,
Fleur de sel drained and quartered of simmering water until smooth. (or
microwave on medium for 1 minute, stirring often. serve cake topped
1/ in a bowl, mix almond butter, sugar, ¼ cup raisins with cashew ganache and fresh
stir, then continue microwaving,
and vanilla. roll into 20 equal-size 1 tsp cinnamon stirring every 20 seconds, until raspberries, if desired.
balls. place on a baking sheet lined 2 whole cloves completely melted.) Makes 10 servings. Per serving: 360 cal,
with waxed or parchment paper and 19 g fat (4 g sat), 42 g carbs, 190 mg sodium,
¼ tsp allspice 2/ stir in half the dried fruit and 4 g fiber, 5 g protein
freeze until firm, about 1 hour.
½ tsp coriander pistachios plus all the spices. spread
2/ stir chocolate in metal or glass 1 tsp dried oregano chocolate mixture onto the baking
bowl over a saucepan of simmering
water until smooth. (or microwave ¼ cup almonds or walnuts sheet. sprinkle with cocoa nibs and Hot Chocolate
on medium for 1 minute, stir, then 2 Tbsp sesame seeds
remaining dried fruit and pistachios, Three Ways
and press gently to adhere. chill in
continue microwaving, stirring every 1½ oz dark chocolate or Base
the refrigerator until firm, about 30 1½ cups low-fat milk
20 seconds, until completely melted.) unsweetened baking minutes. Break into pieces.
3/ roll the almond balls in melted chocolate, chopped 1½ oz dark chocolate, thinly
Makes 10 servings. Per serving: 260 cal,
chocolate, garnishing with fleur de 4 boneless, skinless chicken 14 g fat (7 g sat), 31 g carbs, 10 mg sodium,
shaved or grated (about ⅓ cup)
sel as you go. refrigerate until breasts (6 oz each) 4 g fiber, 4 g protein Aztec
chocolate is set, about 30 minutes. 3 sprigs fresh thyme ⅛ tsp nutmeg
Makes 20. Per serving (one ball): 120 cal, 1/ to make mole sauce: soak ancho ₁⁄₁₆ tsp cayenne or chili powder
9 g fat (2 g sat), 9 g carbs, 60 mg sodium,
chilies in warm water for 30 minutes.
Chocolate Coffee Cake
1 g fiber, 2 g protein
in a skillet, heat 2 teaspoons oil over with Cashew Ganache Chai
⅛ tsp ground ginger
medium heat. cook onion until soft, Ganache
⅛ tsp ground cardamom
½ cup unsalted raw cashews
Pork Tenderloin with about 4 minutes, stirring frequently.
stir in garlic, plantain, tomatillos, 4 oz dark chocolate, chopped
⅛ tsp black pepper
Cocoa-Nib Crust raisins, cinnamon, cloves, allspice, 2 Tbsp pure maple syrup
⅛ tsp cinnamon
2 Tbsp cocoa nibs* coriander, and oregano. cook for 5 Peppermint
Cake
2 Tbsp brown sugar minutes, stirring frequently. 2 cups whole-wheat pastry flour ½ tsp peppermint extract
1 tsp unsweetened cocoa powder 2/ take chilies out of the bowl, ⅓ cup unsweetened cocoa 2 tsp sugar
½ tsp freshly ground black pepper reserving 1½ cups of the water, and powder in a small saucepan, bring milk to
1 tsp cumin powder remove seeds and stems. place in a 2 tsp instant espresso powder a slight simmer over medium heat.
1 tsp paprika food processor or blender along with
1 tsp baking powder remove milk from heat and stir
reserved water, tomatillo mixture,
½ tsp ground allspice ½ tsp baking soda in chocolate, along with one of
almonds, and sesame seeds. Blend
½ tsp cinnamon ¾ tsp cinnamon the flavor combos, for 1 minute.
until smooth. return to skillet, stir in
each Makes 2 servings. Per serving (for
½ tsp kosher salt or sea salt chocolate, and season with salt and ¼ tsp salt base hot chocolate; amounts will vary slightly
1 tsp dried thyme pepper to taste. Heat until chocolate 1 large egg for other flavors): 190 cal, 9 g fat (5 g sat),
1½ lbs pork tenderloin is completely melted. ½ cup brown sugar 22 g carbs, 85 mg sodium, 2 g fiber, 7 g protein
1 Tbsp vegetable oil 3/ to poach chicken, place in a pot ½ cup canola or grapeseed oil
food st yling: vic toria gr anof/art dept, prop st yling: sar a wacksman/jed root
large enough that breasts fit in one

1/ preheat oven to 450°f. in a spice 1 cup strongly brewed coffee,
layer. add enough water to cover
or coffee grinder, or with a mortar cooled to room temperature
chicken by an inch. add thyme sprigs
and pestle, grind nibs until broken and salt to taste. Bring water to 1 tsp vanilla extract
into smaller bits. mix with remaining just under a simmer (no bubbles on 1/ place cashews in a bowl, cover
ingredients except pork and oil. surface), reduce heat to medium- with water, and soak for 2 hours.
2/ trim off the pork’s silvery skin, low, partially cover, and cook for 2/ preheat oven to 350°f. lightly
then rinse and pat dry with a paper about 15 minutes, or until meat grease a Bundt pan or an 8-inch
towel. lightly coat all sides with registers 160°f. serve chicken with square pan. in a large bowl, combine
vegetable oil. rub with a generous mole sauce and cilantro, if desired. flour, cocoa powder, espresso
amount of the cocoa spice rub. Makes 4 servings. Per serving: 514 cal, powder, baking powder, baking
3/ in an ovenproof skillet, heat 18 g fat (4 g sat), 48 g carbs, 223 mg sodium,
soda, cinnamon, and salt. in a
1 tablespoon oil over medium-high separate bowl, lightly beat egg.
heat. add pork and sear until golden mix in sugar, oil, coffee, and vanilla.
brown on all sides, about 8 minutes. pour wet ingredients over dry
transfer skillet to oven and roast
pork until a thermometer inserted
into thickest part of meat registers
145°f, about 15 minutes. let rest
10 minutes before slicing and serving
with mango salsa (optional).
Makes 4 servings. Per serving: 230 cal,
Hot Chocolate
4.5 g fat (1.5 g sat), 9 g carbs, 330 mg sodium, t hr ee ways
*Available at health-food stores.
133
meet the
transf
The six fitness phenoms on these pages are famous for
getting mind-blowing results with their innovative,
fast-acting workout methods. What’s more, they walk the
talk, staying in peak shape well past their twenties.
In this Women’s Health exclusive, they share their most
effective body-sculpting, pound-shedding secrets.
So whether you want to make big physical changes this year,
or just want to trim and tone what you’ve already got,
prepare to be inspired—and yes, transformed.
by li z kr i eg e r
Photographs by Ture Lillegraven
ormers bob harper
uses love—
tough love. bob’s top tips:
1. Practice the sun
You’ve seen him get in the faces of salutation. This isn’t
wincing, sweat-soaked contestants on NBC’s just for yogis—it’s a
The Biggest Loser, rooting them on in his total-body move that
fierce but compassionate way. His “functional strengthens every inch
training” workouts (which he has used with of you. Do them fast
celebs such as Selma Blair, Carla Gugino, to raise your heart
and Jenny McCarthy) entail vigorous, free- rate. (Watch our demo
weight-based strength and cardio intervals at WomensHealthMag
that dovetail with things people do in real life: .com/SunSalutation.)
run, pull, jump, and climb. With the release of
his first DVD series, Bob Harper: Inside Out 2. Work in intervals.
Method (which includes Yoga for the Warrior), For the fastest and
millions more can get impressive benefits by best results, add bursts
having him bark orders in their living rooms. of sprints into a slow
run. Try this on your
next jog: After a five-
minute warm-up, dial
up your speed to an
effort of about eight
or nine (out of 10) for
30 seconds; then slow
down to an effort of
three and recover for
up to three minutes.
Your goal: Work up
to seven sprints in a
half-hour run.
3. Fill up on fewer
calories. I like these
wheat-germ crackers
called Bran Crispbread.
Each has 12 calories,
no fat, and five grams
of fiber. Add a bit of
hummus and you can
have a plateful.
4. Get some shut-eye.
People who get
enough sleep make
better choices and
have more successful
weight loss. Recovery
time is essential, so
make it a priority.
Get Bob’s exclusive
WH workout at Womens
HealthMag.com/Bob.
135
tony
horton
sees
boredom
as enemy
number
one.
P90X—Tony’s wildly popular 90-day, 12-disc DVD
workout program—has more than 3 million
dedicated followers, despite its grueling reputation.
Each strength disc hammers at least two or three
major muscle groups at a time, and the high-octane
cardio installments burn fat while warding off
tedium. And Tony, author of Bring It! The Revolutionary
Fitness Plan for All Levels That Burns Fat, Builds
Muscle, and Shreds Inches, hasn’t won over only the
masses; celebs such as Pink, Sheryl Crow, and Demi
Moore have all submitted to his extreme regimens too.
All you need is your

body and the earth. If
these three exercises
tony’s top tips:
aren’t your thing, just
1. Confuse your body.
use the same principle
Muscle confusion is as your guide.
the basis of my
program. Keep your 5. Cram in a mini
muscles guessing and workout. There’s
they’ll get leaner and always time to work
stronger. It will also out. On busy days,
take 10 minutes and
ST YLIng: ARIAnnE TUnnE Y/ TR ACE Y MAT TIngLY, HAIR AnD MAKEUP: CASE Y gOUvEIA /CELESTInE,
prevent injuries.
do “U.C.M.L.”—upper,
2. Work out five
MAnICURE: LISA POSTMA /CELESTInE, PROP ST YLIng: ALI gALL AgHER /STARWORK ARTISTS
cardio, middle, lower.
days a week. Yes, Do as many pushups
that’s a jagged pill to as you can do with
swallow, but it’s the good form. Then
truth. Hopping on an do any kind of cardio
elliptical trainer three move (mountain
days a week is not the climbers, jumping
best use of your time. rope, running in place)
3. Do more than for 60 seconds. Then
walk. Just plodding do 30 reps of an
along is not really abdominal move, and
going to change your finish with 20 to 30
body, unless you kick reps of a squat and
it up a bit by adding plyometric jump. Do
speed and walking on three to six rounds.
an incline. Get Tony’s exclusive
4. Think pullups, HealthMag.com/Tony.
sprints, and
swimming. You’re
moving your own
body weight in space.
valerie
waters
sculpts
rockin’
bods
in record
time.
Her signature six-week Red Carpet Ready programs
are based on an accelerated three- to six-exercise
circuit that moves so fast you don’t know what hit
you. It’s Valerie’s “get in, get out, and get on with
your life” approach that has helped shape up
celebrities such as Jennifer Garner, Jessica Biel, and
Cindy Crawford, not to mention the millions of women
who have tried her Valslides—portable foam-and-
plastic disks used to do controlled sliding moves that
help tone and slim your abs, thighs, and butt.
val’s top tips:

1. Make every second
count. When I’m
training Jennifer 3. Learn to row. If you
[garner], it’s one want a lean, graceful
move after another— look, you need to do
no resting. That keeps more than just curls
her heart rate up so and pushups. Seated
that she’s burning or bent-over rows are
tons of calories during great for getting
the entire strength- you into that strapless
training workout. dress fast. They’ll
2. Lunge, lunge, lunge! sculpt your arms and
The best move to tone tone your middle and
your butt and thighs is upper back.
the reverse lunge. It 4. Whip out a
protects your knees measuring tape.
more than the regular Don’t rely on the
lunge, but still recruits scale to gauge your
all the muscles from progress—it’s not the
your glutes to your best barometer of
toes. Try one: Step meaningful change.
back with one leg and Working out will
bend both knees until replace fat with
your front thigh is muscle (which is
parallel to the floor. heavier), so your
Pause, then push back weight may not budge
to start. Increase the while you drop a jeans
challenge by holding a size. Every four to six
pair of light dumbbells. weeks, measure your
waist and thighs to
track shrinkage.
Get Val’s exclusive
HealthMag.com/Valerie.
137
ashley
borden
believes
no muscle
should
be left
behind.
When Ashley is holding the clipboard, even the
smallest details—posture, foot position, knee
and hip alignment—are up for scrutiny. It’s these
minor tweaks that make this former dancer’s
cardio and dynamic strength routines deliver eye-
popping results for regular women, pro athletes,
and stars such as Christina Aguilera, Natasha
Bedingfield, and Mandy Moore. Another detail: She
swears by the power of myofascial release, which
involves using firm massage strokes to loosen the
connective tissue that surrounds the muscles to
further guarantee a long, lean physique. Ashley
combined her passions for fitness and fashion in
the book Your Perfect Fit, which she coauthored
with Paige Adams-Geller, founder of Paige Denim.
chest presses, chase
it with two sets of
lat pulldowns, seated
rows, or assisted
pullups. This ratio will
tone the entire range
of each muscle.
3. Strap on a heart-
rate monitor. People
always think they’re
working hard enough,
but most aren’t. The
way to know if you’re
getting the most
from your workout is
ashley’s top tips: to watch your heart
1. Avoid “mirror body rate. Aim for 70 to
syndrome.” This is 85 percent of your
when you train just maximum heart rate.
the body parts you (Find your max heart
can see in a mirror, rate by subtracting
which usually means your age from 220.)
the front. Too many
people ignore the 4. Get a foam roller.
muscles on the other When I started training

side of the body singer natasha
(lats, upper and Bedingfield she was
lower back, glutes, already fit, but she still
hamstrings, and felt out of proportion—
calves), which can dense in some places,
lead to muscle and trim in others. By
posture imbalances using the roller to
and, well, a not-so- stretch her muscles
hot-looking rear view. and loosen tight fascia
(the connective tissue
2. For every “push” that surrounds the
exercise you do, do muscles), she finally
two “pull” ones. In achieved a more lithe
other words, if you do look. (For a foam-
a set of pushups or roller routine, go to
WomensHealthMag
.com/FoamRoller.)
Get Ashley’s exclusive
HealthMag.com/Ashley.
139
harley’s top tips: for a run unless you lower them to the
harley 1. Work out less. You have a clear plan in sides of your forehead.
pasternak don’t need to work

out for more than 60
and although we fit in
longer sessions when
mind for what’s going
to happen. Otherwise,
4. Give 100 percent at
is an minutes a day. Just up she had time, she you might end up
the gym, but 80
percent when you eat.
unapologetic
the intensity! A typical looks like she does wandering around,
Adopt the Japanese
lunch break on a with just 25 minutes a wasting time, and not
butt kicker.
practice of hara hachi
Hollywood set is 30 day of smart exercise. trying all that hard.
bunme, which
minutes, and I can get
He won’t stroke your ego or let you off easy— 2. Think ahead. Don’t 3. Nix the triceps involves eating only
any star into shape in
even if your name is Katy Perry, Amanda even open the door to kickbacks. It’s the until you’re 80
that time. Lady gaga
Seyfried, Megan Fox, Lady Gaga, or Jennifer the gym or head out most overrated percent full and then
wanted to get toned
Hudson. He’ll push you hard and you’ll love exercise I see women waiting 20 to 30
for a grueling tour,
it (or at least the results you’ll get). Yes, doing. Try skull minutes to see if you
this fitness and nutrition pro, author of The crushers (or supine require more food.
5-Factor Fitness Plan, is known as a formidable dumbbell extensions) Get Harley’s exclusive
taskmaster. But his philosophy (an ongoing instead. Lie faceup on WH workout at Womens
HealthMag.com/Harley.
lifestyle plan) is actually pretty simple: Eat a bench with your
five meals a day, plan five-ingredient meals, arms raised straight
do 25-minute workouts, and treat yourself above you, a weight in
to five cheat days a month. If you can do simple each hand; slowly
math and follow his straightforward orders,
you’ll be hugely successful.
mandy
ingber
is the
makeover
master.
It’s one of the most legendary celeb transformations
of all time: The softer, curvier Jennifer Aniston from
the first season of Friends morphed into the lean,
sculpted specimen we see today. What happened?
She met Mandy Ingber, who turned Jen on to
her unique training combo of hard-core spinning and
supertoning yoga. Mandy, who released a DVD called
Yogalosophy, says these two opposing forces of fitness—
constant motion and extreme calorie burning at
one end, stillness and strengthening at the other—
are the keys to unearthing your best body.
mandy’s top tips:

1. Do yoga…and then
some. It’s hard to drop
pounds with just yoga.
You also need a cardio
challenge like spinning rear and keeps you
to get a huge calorie from fatiguing your
burn in a short period upper body.
of time. That’s what I 3. Embrace the burn.
did with Jennifer. We Strive to feel your
added bursts of muscles working.
pedaling and running Don’t immediately
to peel away the moan at the sensation;
layers, and then did relish it and see it as a
yoga to get her more sign of change.
defined all over.
4. Aim to plié. This is
2. Cycle smarter. get my favorite move for
the most out of every making legs look long
spin class with these and lean. Stand with
simple adjustments. your toes turned
Keep your weight out slightly, palms
back and down (hover pressed together in
about an inch or two front of your chest.
above the seat), chest Bend your knees and
up, and shoulders lower your butt until
back and down. This it’s in line with your
ensures that you’re knees. Hold for 30 to
targeting the 60 seconds, then plié
stubborn area where deeply eight times,
the tops of the followed by eight
hamstrings meet your quick, shallow pulses.
Get Mandy’s exclusive
HealthMag.com/Mandy.
Transform your whole life!

> Make over your diet, relationships, finances, and
more at WomensHealthMag.com/Transform.
141
BUY
Sell
YO U N G WO M E N’S EGG S A RE H OT COMMO DITIE S:

M ORE A N D MORE COU P LES WHO CAN’ T CO NCE IVE ARE
VY I N G FOR T H EM . M EA N WH ILE, FE RTILITY CE NTE RS
A R E OF F ERIN G SIN G LE WOME N THE CHANCE TO PUT THE IRS ON ICE
FO R T H E F U T U RE. WH IN VEST I G AT ES HOW THIS BO O MING
EGG MARKETPLACE IS AFFECTING REPRODUCTION—IN
BOT H G OOD AND BAD WAYS
PROP ST YLING: JAMIE FR ASCA
Photog raphs by Trav is R athbone
142
Egg
THE
effects of the hormone drugs that donors
take range from the minor (mood swings,
breast tenderness, and fluid retention) to
the rare but serious. These include ovarian
(DONOR)
MARKET
hyperstimulation syndrome, or OHSS, in
which the ovaries swell, sometimes causing
blood clots, kidney failure, fluid buildup
in the lungs, and the potential loss of one or
both ovaries. How common are these side
effects in egg donors? No one really knows.
For sure in this allegedly recovering yet
THE ECONOMIC DOWNTURN HAS MEANT AN UPTURN IN still stumbling economy, more women than
usual are signing up to donate their eggs,
THE NUMB ER OF WOMEN VOLUNTEERING TO HELP INFERTILE no matter the consequences. “We used to
get 12 to 15 applications a day; now it’s up
COUPLES. BUT AT WHAT COST TO THEIR HEALTH AND to around 25,” says Andrew Vorzimer, CEO
THEIR OWN ABILITY TO CONCEIVE? of Egg Donation Inc. in Encino, California,
whose website features nearly 1,000
BY JENNIFER WOLFF available egg donors. “We’re getting a lot of
women in their twenties who have college
t
the woman’s uterus). And, as a result, loans to repay but have an entry-level job.
donating eggs has become an increasingly It’s a way for them to get a jump-start.”
he ad in the college newspaper popular way for struggling young women
was striking: It featured a photograph to make ends meet. In 2007 (the last
of a newborn’s pudgy feet, and dangling year for which data is available), 12 percent Still, egg donors themselves
above those tiny toes was the promise of the nearly 143,000 IVF cycles in the rarely attribute their motivation to money
of thousands of dollars in compensation United States used eggs from donors, many alone. Indeed, Kenney found that only some
for donating one’s eggs. The bold print of them recruited through ads in college 19 percent said they did it purely for the
assured the chance to give “the gift of life.” newspapers, on highway billboards, on the cash. Most others who admitted to financial
Wow, I can do this, thought Abigail, radio, and even on Craigslist. The ads are incentives also cited altruistic reasons.
who saw the ad in 2006, when she was often found “in places where people who “The [egg donor] industry doesn’t like to
a 21-year-old junior at Northern Illinois have debt are likely to see them,” says talk in market terms, but this is a market
University. At the time she was working Nancy J. Kenney, Ph.D., a psychologist at transaction,” comments Aaron Levine,
at a tuxedo-rental shop to earn money the University of Washington. Ph.D., an assistant professor of public
toward her college tuition and paying the The average fee paid to an egg donor policy at Georgia Institute of Technology,
rest with school loans and financial aid. is around $5,000, but it’s often higher who authored the Hastings Center report.
She surfed the Internet for information for those living in certain metropolitan “I don’t ever have any doubt that I am
on the physical and mental-health risks areas or who have specifically desirable giving these people an irreplaceable gift,”
of egg donation, talked with her family, characteristics, such as athletic ability or says Abigail, who doesn’t know how many
and decided that helping couples in this high SAT scores. Fees are supposed to kids she has helped to create. “It’s not all
way “was a good match for me.” Over the max out at $10,000, according to voluntary about the money, that’s not why I do it.”
next four years, Abigail donated her eggs guidelines set by the American Society Nor is it an easy job. To qualify as a
five times. Recently, she was matched for Reproductive Medicine (ASRM)— viable egg donor, Abigail spent six months
with a couple for her sixth donation. By however, just about 25 percent of college undergoing medical tests, psychological
the time she’s finished with that round, newspaper ads to recruit egg donors offer counseling, and legal vetting. During each
she will have earned some $50,000. amounts well above that, according to a donor cycle, she gives herself daily hormone
“I liked that the ad was not just about report by the Hastings Center, a bioethics injections, which trigger her ovaries to
the money,” says Abigail, “and that I would research institution. Not surprisingly, produce multiple eggs. The doctor then
be helping people too.” In fact, she had Kenney’s retrospective study of egg donors, removes these eggs by inserting a microthin
wanted to donate since she was 15, after published in January 2010 in Fertility needle into each ovary through her vaginal
an egg donor helped her aunt and uncle and Sterility, found that nearly two-thirds wall. She gains 15 to 20 pounds each cycle,
create the baby they couldn’t have on their of women who were paid to donate their suffers severe headaches, and breaks out
own. “That child made them so happy,” eggs did so for financial reasons. in a face full of pimples—side effects that
she says. “I wanted to do that for someone.” But as this mini industry explodes, the dissipate over time after she is done.
medical and legal oversight of it has not Abigail is now 25 and a dietitian in South
kept pace. Very little research exists that Carolina. In college she earned $5,000 for
Egg donation has become looks at the long-term health effects of IVF, her first donation, and then was paid
an increasingly popular means of family and almost none of it focuses exclusively on between $7,500 and $10,000 for each of
building for infertile couples undergoing the potential dangers of egg donation itself. the next four, plus expenses. She continues
in vitro fertilization (a.k.a. IVF, in which Some who study the industry worry that to be a popular donor because “she is
eggs meet sperm in a petri dish, and there are long-term effects that have yet to tall and has a beautiful smile and a great
the resulting embryos are transferred to be discovered. In the short term, the side wholesome look, and also because she

Putting
Parenthood
ICe
on
has almost always been successful,” says
Nancy Block, president of Center for Egg
Options in Northbrook, Illinois, where
Abigail has made her donations. Plus,
she’s Jewish, a relative rarity in the egg-
donor pool, as are Asian and East Indian Fertility clinics are touting a
donors. “It’s not as culturally acceptable
for those nationalities,” says Block. revolutionary egg-Freezing technique that
Abigail hopes to have children of her could allow women to p ostp one motherhood For
own someday and isn’t terribly concerned
about any long-term health implications years, even decades. is this new technology the
of the procedures. Like most donors, she
was counseled on the immediate risks, baby-making silver bullet?
including OHSS and infections. “With By Jenny Deam
most things there is always a risk,” The fertility industry is viewed by
she says. “I had been on birth control many as a notoriously unstudied and
previously, so I didn’t think the extra unregulated field. And while clinics that
a
hormones would make a difference.” are members of ASRM are compelled to
Shana Corcoran, a two-time egg donor follow its voluntary guidelines, many
who’s now 32, also says she pursued independent egg-donor agencies—which
donation for mostly selfless reasons. Ten collectively offer thousands of egg donors ngela Solie was pretty. And smart.
years ago, as she commuted to her job at on their websites—are not. (The ASRM And successful. And fun. But if the
a pharmaceutical company in Atlanta, she guidelines state that a woman shouldn’t Los Angeles–based art dealer didn’t hurry
would hear the same ad on the radio each donate eggs more than six times, and up and get hitched so she could finally
day. The ad was soliciting egg donors, and that payments exceeding $5,000 require have kids, she was going to freak out.
it tugged at her heart. It never mentioned “justification” and over $10,000 are It’s not like she wasn’t trying. Spanish
money, only what donors’ eggs could do “not appropriate.” Another guideline: classes, volunteer groups, speed dating,
for women who wanted to be mothers. Donors, or the agencies representing marathon training, setup after setup—
“The tagline was a woman saying, ‘To them, shouldn’t charge more for certain for years, she’d done it all, with high hopes
that wonderful person who made our characteristics, such as high SAT scores. of meeting a mate and the father of her
family possible: Thank you,’ ” remembers But Levine’s research found that each future child. But nothing was clicking,
Shana. “It was so touching, and it made leap of 100 SAT points at some elite except for the hands on her biological
me curious.” She attended an orientation, universities equaled an average of clock, which ticked so loudly she feared it
and when she learned that she could make $2,300 more in compensation.) “It’s might deafen her dates.
$5,000 helping infertile women become difficult for ASRM to have an impact on As she slid past her midthirties,
moms, she says, “I was shocked. It was like [egg-donor agencies],” admits Robert G. Angela switched her focus from finding
winning the lottery. I signed right up.” Brzyski, chairman of its ethics committee. The One to something that, thanks to
A nurse did explain the health risks Schneider can’t prove that Jessica’s cutting-edge medical research, she
“and alluded to the fact that there wasn’t three rounds of egg donation—which she thought she could manage: her ability
much research and were no guarantees did after responding to an advertisement to someday have a baby. A gyno referred
that there wouldn’t be long-term effects,” in her college newspaper—caused her her to a local doctor who boasted great
says Shana. But, she admits, “if this big, colon cancer. Nor can she prove that they success in preserving women’s fertility.
nice doctor’s office was doing this, it didn’t. Even as a physician, Schneider was Angela checked him out online. What
couldn’t be too bad.” And she wasn’t about not aware of the risks, but Jessica assured she found gave her pause: The homepage
to change her mind “when there was so her that the doctors said they didn’t of reproductive endocrinologist John
much money being dangled in my face.” know of any. “And the reason they didn’t Jain, M.D., had links to his appearances
know is because no one has looked,” on The Today Show and Dr. Phil, as well
she says. “Most potential donors don’t as pledges to help women “take control
The fear that certain fertility understand that when someone says ‘We of [their] fertility.” It all felt a little too
drugs increase the risk of ovarian cancer don’t know of any risks’ it’s very different slick, too Hollywood for Angela’s taste.
was debunked in a large 2009 study. But from their saying ‘There are no risks.’ ” But she booked an appointment anyway.
concerns that frequently and artificially In the years since Shana Corcoran And that’s how she found herself
stimulating the ovaries leads to other donated her eggs, she has struggled with sitting face-to-face with Jain, with
cancers or maladies (one of them infertility her own infertility: She spent two and whom she instantly felt at ease, talking
itself) have yet to be quashed. “The little a half years trying to conceive before about a new egg-freezing technology
research that has been done has been resorting to IVF to help her become called vitrification. The experimental
on infertile women, not on egg donors,” pregnant with her son, who is almost procedure, Jain explained, could be
says Jennifer Schneider, M.D., of Tucson, 2. Last spring she got pregnant naturally a game changer for women who are
Arizona, whose article about her daughter and then miscarried. She says, “I couldn’t facing declining fertility. Angela felt
Jessica’s losing battle to colon cancer four help but ask myself, Was it the egg donation her excitement rise. She was 38 years
years after multiple egg donations ran in and all of that stimulating that caused this?” old and eager to safeguard her chances
Fertility and Sterility in 2008. The hard truth: There’s no way to know. n of having kids. She signed up.

Of course, egg freezing is nothing 1785 1953 1978
new. The first human birth resulting a scottish surgeon Docs begin to louise Brown, the
from a frozen egg happened 25 years performs the first human successfully cryopreserve, world’s first “test-tube
artificial insemination, or freeze, sperm, baby,” is conceived via
ago, when the procedure seemed destined using a warm syringe about 30 years before in vitro fertilization (iVf),
to join the hit parade of reproductive packed with the egg freezing is viable. the mating of egg
advances that followed the first “test-tube husband’s sperm. and sperm in a
petri dish.
baby” in 1978. But while IVF soared in
popularity, egg freezing never really took
off. The technology was clunky and, more
Egg
important, rarely successful.
“The numbers were dismal,” says ob-gyn 2010 the 1984
Geoffrey Sher, M.D., a fertility specialist Brown University egg donation becomes
and cofounder of the Sher Institutes for researchers develop the a real option after a los
tiMer
Reproductive Medicine. For decades, the first artificial human angeles woman has a
ovary that can pump out healthy baby conceived
“live baby” success rate hovered around mature human eggs. with a donated egg
3 percent, and by 2005, only 150 babies had and sperm from
been born from frozen eggs. The problem A chronology her husband.
was in the freezing; eggs were slowly frozen of firsts
over several hours, and ice crystals could
build up on and often destroy the eggs.
But everything started to change 10 years 2009 1996 1986
ago, when scientists began experimenting a 49-year-old new actress jane seymour the first baby is
with vitrification, a flash-freezing tech- yorker becomes the credits iVf for her twins, born from a frozen egg.
nology that seals an egg in ice in seconds, oldest woman to have and in vitro fever hits two years earlier, a
a baby from a frozen Hollywood. courteney woman had delivered the
leaving no time for crystals to bloom. A egg (she had put it on cox, Brooke shields, and first baby born from a
handful of laboratories began reporting ice at age 48). marcia cross all have frozen embryo.
astonishing numbers. Up to 90 percent babies this way.
of vitrified eggs have survived thawing and
led, in the past two years, to some 1,500
live births. Today the average success rate
of turning a frozen egg into a baby is 50 By the time a woman hits age When La-Keichia Canady was 30, she
percent, though many clinics claim higher 30, she will have lost 90 percent of her thought she was perfectly set up for
numbers (Jain, 57 percent; Sher, 66). 300,000 eggs. By age 35, infertility risk motherhood. The Atlanta-based nurse was
The process isn’t easy—or particularly floats around 22 percent. Yes, these oft- happily married, just waiting for the right
affordable. Much like with IVF, a woman reported stats sound scary, but they haven’t time. But then her perfect setup crumbled
must stick herself with daily hormone shots shocked everyone into early action. Women into divorce, and she worried this was the
for two weeks to stimulate egg production. are marrying later than ever, or not at all. end of her dream of having kids. She had
During that time, she’ll visit her doc every Nearly 40 percent of all births are now to heard about vitrification and knew the
three days for blood tests and ultrasounds. single moms, and the number of kids born success rates, but she was willing to take
Then there’s the retrieval surgery, done to women over 40 has doubled since 1990. the chance. Over the past three years,
under general anesthesia, in which an M.D. “The reality is that many women are La-Keichia, now 35, has undergone three
harvests, then freezes, an average of 10 just not going to get married or have kids cycles of egg freezing. Sher, her doctor, also
to 12 eggs. Total price tag? About $15,000. by their twenties or early thirties,” says tests each egg for genetic abnormalities;
That usually includes one year of storage, Jain. “Egg freezing is a very proactive and those with problems are discarded. Of the
but does not factor in any eventual IVF responsible thing for women who 40 eggs he has retrieved from La-Keichia,
costs, which can run well over $5,000. eventually want children. It’s not for 10 are perfect specimens.
Though vitrification was first hailed as a everyone, but it is now an option.” La-Keichia has given herself a final
fertility-preserving breakthrough for cancer Most fertility docs prefer to freeze a deadline of age 38. If she hasn’t met the
patients, savvy clinics bet it would also woman’s eggs when she’s between ages 30 right guy by then, she plans to hit the
appeal to healthy, young single women. And and 38 (the older the woman, the longer sperm bank and have a child on her own.
despite the fact that egg freezing for lifestyle the odds of getting healthy eggs), though “This is my security blanket,” she says.
reasons is rarely covered by insurance— the procedure can be done on anyone past Some people think egg freezing is
and the fact that a 50 percent success puberty. So far, up to 5,000 women have an unnatural way of tampering with the
rate means there’s the same chance that it frozen their eggs for nonmedical reasons, body’s biological clock, or just some
“
won’t work—those clinics were right. according to experts’ best estimates. sort of modern indulgence. But Nicole
Noyes, M.D., a professor and reproductive
endocrinologist at the New York University
Patients need to understand Fertility Center, bristles at the suggestion
that the number of children

that women are freezing their eggs just so
they can cavalierly delay motherhood until
born via a frozen egg is small.” it’s more convenient. “In general, women,
like men, should be able to have babies

when they are truly ready,” she says. “What And it’s not just fertility clinics pimping THE
INCREDIBLE
egg freezing is doing is providing women their own stats. Six years ago, when
with reproductive autonomy.” Christy Jones, then 34 and single, froze
That’s true—if it’s all it’s hyped up to be. her eggs, she’d already recognized a
EGG
potential business niche. She started
Extend Fertility, the nation’s first
The American Society firm devoted solely to getting the word
for Reproductive Medicine and its out about egg freezing. Half a dozen
affiliate, the Society for Assisted clinics across the country now pay Jones
Everything you
Reproductive Technology (SART), still for marketing services and to guide never knew
consider egg freezing experimental. patients their way—and patients she about this ova-tion
“I would love for this to be the ultimate delivers. More than 450 women have sensation
solution, but patients need to understand walked into fertility centers courtesy of
that the number of children born is small,” Jones, and about 70 babies have been
It’s the single largest
says Eric Widra, M.D., a reproductive born from eggs frozen at her partner cell in the entire body…
endocrinologist and chair of the SART centers. (Jones predicts that number Healthy eggs are
practice committee. “Our specialty has will rise as more of her clients opt to use …yet the average egg smooth and spherical,
is 10 times smaller almost like perfect
been criticized for bringing technologies their frozen eggs.) But what about the than the period at the little balls. If one or
from lab to clinic too quickly. With worry that women are being manipulated end of this sentence. more of your eggs
vitrification, we are keen to avoid that.” into thinking egg freezing works better (Sperm, by comparison, is oblong or develops
Such restraint sounds practical, even than it really does? “We think we’re being are much more petite. vacuoles (think: mini
It takes 15,000 sperm moonlike craters), it
ethical, especially considering the very responsible about that,” insists Jones, to match the size of could signal fertility
procedure hasn’t yet been standardized. who says Extend Fertility’s mission is not one egg.) problems.
But not all clinics are toeing a cautionary to make promises—overt or implied—
Every egg in a Yes, a woman’s egg
line. Scrolling through the splashy print and but rather to give women state-of-the-art woman’s body is fully has a yolk. It’s packed
testimonials on fertility centers’ websites reproductive options. formed before she’s with proteins that
yields very little of Widra’s proposed Her company’s motto? “Fertility. even born. The growth nourish the embryo
prudence. Even his own clinic, Shady Freedom. Finally.” takes place during the during the first three
fetus’s 10- to 20-week days after fertilization.
Grove Fertility in Washington, D.C., makes gestation period.
vitrification sound like a sure thing: “By Eggs are
making the choice to freeze her eggs today,” Kay Hadaway knew she Your body begins
to prepare an egg for
monogamous—
it reads, “a woman can lock in her fertility couldn’t have kids. At least not without they’ll let in only
fertilization three to one sperm. And then
for future use, when the circumstances and a little help. So at age 37, the married four months before the zona—the egg’s
timing are right for her.” The website for Atlantan opted for IVF. It worked. And it falls from the ovary coating—permanently
Jain’s Santa Monica Fertility reads: “Egg although Kay was grateful for her daughter, during ovulation. mutates (i.e., closes
freezing is revolutionary, not just in its she’d always imagined a bigger family. But its door) to make sure
Your eggs follow a no other swimmers
technology, but in the life choices it allows the timing wasn’t right to have another kid strict path of order: get access.
[women] to make.” right away, and she was pushing past her The first egg created
That kind of message leaves some by your body when Eggs carry only
fertile years. So she joined a vitrification you were a fetus was half as much genetic
experts squeamish. “My concern is that study run by Sher, in which she could the first egg that material as other
egg freezing is too heavily marketed,” freeze her eggs before she passed 40 and dropped during your cells in the human
says reproductive endocrinologist Mark give IVF another shot later on. first period. And so on. body, leaving room
Perloe, M.D., medical director of Georgia Kay’s frozen-egg baby, Ciara, is 3 years for a sperm to supply
Every woman is the other half.
Reproductive Specialists in Atlanta. old. “She is truly a miracle,” says Kay, now born with more than
Women who get caught up in the seductive 44. Yes, her case shows the enormous a million eggs. By A week after
verbiage may convince themselves that promise of egg freezing, admits Perloe, but the time she reaches fertilization, the
puberty, she has about embryo has already
vitrification will definitely work for it doesn’t mean all women will have the 300,000 left. By the grown to the size
them. Piling more layers on the “security same experience. “To say this can preserve time she’s 30, about of a pinhead. After
blanket” claims are the achievements fertility, that’s a stretch,” he says. And if 10 percent remain. five weeks, it’s the size
many clinics advertise—but a 90 percent women focus only on the success stories, of a grain of rice.
The average woman
successful egg-thawing rate does not equal he adds, “there are going to be some very ovulates about 450 A handful of
a 90 percent live-birth rate, says Perloe. unhappy patients down the road.” eggs in her lifetime; ill-advised lifestyle
Yet despite any concerns or fine- Back in L.A., Angela, now 40, remains the leftovers just choices can
disintegrate. prematurely kill off
print disclaimers, egg freezing is poised optimistic. Her vitrification surgery
your eggs. One of the
for breakout popularity. In 2009 alone, yielded an unusually high 28 usable eggs Younger eggs deadliest? Smoking.
51 percent of U.S. clinics offered egg and, since the procedure, she met and are colorless and Puffing away can
translucent, like thick
freezing, and of those that didn’t, got engaged to a great guy. She says her glass. As an egg ages,
decrease your egg
55 percent said they plan to in the near doc, Jain, did indeed tell her there are count by half.
it takes on a slightly
future, according to a University of no guarantees, and she hopes to have a baby brown tinge. The oldest frozen
Southern California survey. Having so the old-fashioned way before turning to egg to yield a healthy
many players breeds fierce competition; the freezer. “I hope that in that tank,” she baby had been on
ice for 25 years.
hence, the aggressive marketing. says, “is my second child.” Q

Blue
relaxation The serene shade
soothes the person
wearing it and makes
the people around
them feel at ease, say
researchers at the
University of British
Columbia. Just
consider the setting
when choosing a
SeT
tone, says Joe Lupo,
co-owner of Visual
Therapy, an image
and style consulting
service. “Midnight
hues win at job
The
interviews, while
lighter shades make
party guests feel
comfortable in your
presence.”
Lorick top and belt,
RighT
$285, at Laura Kathryn,
205-870-5683; American
Eagle Outfitters pants,
$39.50, ae.com; Gap
shoes, $79.50, gap.com;
Tai Jewelry bracelet,
$115, yvettefry.com for
info; Nava Zahavi ring,
fragments.com
TOne
Color is a powerful thing—
research shows it can affect our mood
and elicit strong biological
reactions in those around us. Use this
fashion guide to help you paint the
picture you want the world to see.
By Kristen Dold
PhotograPhs by Daymion marDel
150
Red
romance
Red is the sexpot at
the rainbow’s end.
Psychologists at
the University of
Rochester found
that men are more
attracted to women
wearing the ruby
hue. “Red is a
stimulant for men;
it boosts arousal and
makes them want
to chase,” says Abby
Calisch, Psy.D., a
psychology professor
at Eastern Virginia
Medical School in
Norfolk, Virginia.
Patterson J. Kincaid dress,
$188, shopbop.com for
similar styles; Kate Moss
for Topshop boots, $145,
topshop.com; The Belt by
Joe’s belt, $58, joesjeans
.com; Frieda & Nellie by
Stacy Herzog and Sarah
Reid friendship bracelet,
$130, friedaandnellie
.com; Flying Lizard
beaded bracelet, $115,
yvettefry.com for info
Purple
creativity
Whenever you want
to feel inspired,
pull on something
purple. “This regal
shade draws out
the creative artist
within,” says Lupo.
“Plus, because
it’s one of those
colors that people
either love or hate,
wearing it sends the
message that you’re
a self-assured free
thinker.” For a chic
look, pair purple with
chocolate brown or
charcoal gray.
Diane von Furstenberg
dress, $345, dvf.com;
Charles David shoes, $215,
kokopalenki.com; Disaya
necklace, $285, disaya
.com for stores; Bajra
Jewelry bracelet, $50, at
Lola, 914-921-3162
152
Black
authority
The preferred shade
of fashionistas, cops,
and CEOs, black is
the universal color
of authority, says
Calisch. Studies
show that donning
the dark color can
make other people
perceive you as
more powerful
and competent. “If
you want to take
the edge off, choose
something with a
bit of embellishment,
like lace or ruffles,”
suggests Lupo.
Cotélac dress, $350,
212-219-8065; The Frye
Company shoes, $168,
thefryecompany.com;
Marquis & Camus bracelet,
$165, marquiscamus.com
Orange
fun This exuberant
shade isn’t the best
choice for a serious
business meeting or
jury duty. “Because
it’s enthusiastic
and inviting, you
should wear it when
you want to appear
social, friendly, or
approachable,” says
celebrity stylist
David Zyla, author of
Color Your Style. If
an orange top isn’t
your thing, try a belt
or a pair of shoes.
D&G top, $205, 800-
979-3038 for stores;
Levi’s jeans, $79.50, levi
.com; J.Crew shoes, $118,
jcrew.com; Acote belt,
$89, at Cotélac, 212-219-
8065; Rodrigo Otazu
for Fragments ring, $215,
fragments.com
154
Green
happiness
This hue puts you
and others in a good
mood, according to
research from the
Vrije Universiteit
in Amsterdam.
Green’s pleasurable
vibe stems from
its connection to
nature. “It instantly
brings about
feelings of peace and
contentment,” says
Leatrice Eiseman,
executive director
of the Pantone Color
Institute and author
of the book More
Alive with Color.
Mai top, $345, mai-nyc
.com for stores; Cynthia
Steffe shorts, $145,
212-403-6200; Loeffler
Randall shoes, $550, at
Barneys New York,
888-822-7639 for select
stores; Megan Odabash
bangle, $202, at Sola
Showroom, 212-620-0988
styling by
kate moodie
Hair: Sarah Sabia/
See Management
Makeup: Angie
Parker for Dior/
raybrownpro.com
Prop styling: Helen
Crowther/Achard &
Associates
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THE Average Woman™
What she’d
BIGGEST
never alter:
CHANGE
SHE HAS MADE Her
FOR A GUY: personality
Moved to
a new city
or town Percentage of women
who have changed
their hair color more
than five times:
26
46
Percentage
of women
who want
to start a
new career
TOP THREE
REASONS THE
A.W. IS UP FOR
A JOB CHANGE:
1 Her current
gig isn’t
fulfilling.
2 She doesn’t .
Time forChange
make
enough
money.
3 She wants
to try
The Average Woman’s take on self-evolution something
different.
THE A.W.’S TOP Number who plan to
THREE RESOLUTIONS Top reason for start eating organic
FOR 2011: not sticking with
food this year:
a resolution
CLOCK WISE FROM TOP LEFT: B2M PRODUC TIONS/GET T Y IMAGES; DIDIER MESSENS; GET T Y
1 Get into shape
2 Eat healthier
3 Save money
3 in 11 IMAGES; MICHAEL KR AUS; RUBBERBALL / VEER; MOODBOARD/ VEER; HOCH2WO/ VEER
Lack of
Percentage who think
motivation they could use a
makeover:
The diet habit the A.W. FIFTY-FIVE Best song

about change:
Percentage of women wants to ditch:
38
who break resolutions The number one thing John Mayer’s
in a month or less: Eating the A .W. wants to “Waiting on the
too change about her
physical appearance:
World to Change”
many
sweets Source: Women’s Health poll
“Must. Resist.” “aI’dflatter

like “ Be heard!
> Visit WomensHealth
Mag.com/AverageWoman to
stomach. sound off on our next survey.

©2010 P&G
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Brighten enss
Hydra
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OLAY TOTAL EFFECTS COOLING HYDRATION S oo
Sm
Smo o ths
th
hs
A refreshing way to fight the 7 signs of aging. Refines po
Refi pore
re appea
ppea
eara
rancnc
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Keeps skin moisturized for a fresh feeling all day. E en
Eve ns tone ne
Redu
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cess look
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n s
OLAY. CHALLENGE WHAT’S POSSIBLE.™ Lock
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