— Up Your Slim-Down, jransform Your Body Now No-Fail Loss Genius Tricks to Beat Any Craving The Truth About Juicing What's Healthy, What's Hype BEST SNEAKERS Find Your New Fave, p. 77 Clear-Skin 10 Power Foods That Keep You FitSKYACTIV" TECHNOLOGY Conventional wisdom said bigger was stronger. ue oI | » Ey ee ee N Then one day aman standing 5! 7" and weighing 135 Ib Cee SCALES martial artist Bruce Lee proved to the world that Dee eT eee Ree eee nas Peete tre erent isad First we shaved off every excess gram of weight we could find, Then we engineered it with an uitra-high tensile-strength steel-reinforced body to make it lighter, yet stiffer and even stronger. And finally, eet nee trat Predrediatrerdtertgteieloars we reimagined the combustion engine to be irate rcaerd incredibly efficient, yet pack more punch, delivering PTT eu uC RE OU Ue RT PC spe ae With SKYACTIV® TECHNOLOGY, we've engineered the Pee OU Le CaO CAS CL) you can do incredible things. The 2014 Mazda3 more efficient-without sacrificing any performance. CCC SME OR cd rere eet oe ete a eat‘Ayallable in NEW WONDER"POWDER ‘a 100% perfect smooth finish. No cake. No chalk. No dust. loaded my pigments & 90% less talo* NOT CAKEY OR CHALKY, MONEY BACK GUARANTEED**feel ore WIT FILL IWEEIOTRN FCAN(April on the cover 37 Clear-Skin Breakthroughs oe ‘That Really Work Bs semi fm: 58 In 15 Minutes, Tone Every Trouble Zone Tighter Hips, Butt, Thighs! GET tet e iy arora ote firm, lean body. ‘77 Best Sneakers Find Your New Fave 87 Strong + Sexy Speed Up Your Slim-Down, Transform Your Body Now 95 10 Power Foods That Keep You Fit 107 The Truth About Juicing What's Healthy 's Hype 112 No-Fail Weight Loss Genius Ticks to Beat Any Craving shine 37 Clear Skin Ahead You deserve complexion perfection folly Ritterbeck 42 Love it FITNESS editors’ fave beauty finds. 4G Pretty Amazing Athome beauty gadgets that make the pros go gaga. By Heather Muir move 58 Express Workout Reshape your rearview. 56 Cardio How to rock a mud run, BB Hot Stuff The goods we're obsessing over now. 61 Unfinished Business One runner's journey back tothe Boston Marathon, Courtney Rut as told toTRIPLE SHINE” NAIL COLOR Get ready for the shiniest nails ever! Water to workgttt, day in and day out nothing will dull these nails. The glossis protected with the Ultimate Shield Complex and ourbreakthrough Acrylic Top Coat, ‘so your nails outshine ‘em all 3 y Le ¢ NEW! Find your color at sallyhansen.com118 SUPER SAMMIES | Fill your bely| without widening! your waistline, uae ‘SWEET RELIEF ‘Conquer your biggest cravings. 100 COSTLY CHECKUP| Step away from Hf the doctor's office ‘70 Crank Up Your Cardio Slow and steady won't win the weight-loss race By Janet Lee ‘77 Fitto Be Tied The hottest sneakers for your workout. By Lindsey Emery 87 The Ultimate Lean Routine Yoga just went to anew fat-biasting evel By Mary Christ Anderson boost 95 Better Health Is in the Bag Eat your way toa Bowerful immune system, By Karen Ansel, RD. 100 Bad Medicine Too ‘many tests and treatments can hurt your health, By Laurie Tarkan 112 No. More. Excuses! Enhance your willpower to prevent pig-outs, By Sara Reistad-Long 118 Tall Order Tasty ‘sandwiches that are hearty ‘enough for dinner. inevery issue 12 Editor's Note 44 Do Share! eat #7101) 107 Juice It Up Is drinking, 20 Burning Qs your veggies worth 25 File the prep=and the price? By Jessica Girdwain 124 Back Talk (ON OUR COVER Carolinne Rosso/Next Miami Photographed by Jef Olson, Ha: Steven Hoeppner/Artists by Timothy Priano using LLoréal Paris. Makeup: Carre LaMarca/ ‘tists by Timothy Piano for Nars, Muther of A Things bikin WIN THE COVER LOOK! Score Carainne’s overlook with makeup by Mayoeline New York. On face: Fit Mel Shine-Free Foundation Stick in Natura Buf, $9: Face Studio Master Glaze in Just Pinched Pink, $10. On eyes: Eye Studio Master Smoky Longwearing Shadow: Peneiin Black Smoke. $8; Volum Express The Rocket Waterproof Mascarain Very Black SB. On ips: Baby Lins Or. Reseve in Coral Crave, '35.To enter, email your fullname withthe Subject line “April Cover Look’ to coveriookD fitnessmagazinecom FITNESS COVER LOOK SWEEPSTAKES RULES INO PURCHASE NECESSARY TO ENTER OR WIN, Subject to Oficial Rules at {itnessmagazine com/coverlook. To enter send an emai wth the subject ine "Apri Cover Look to coveriookttnessmagazine.com and inchide you fl name in the body ofthe email The Ftness Cover Look Sweepstakes begins [312.01 am, ET on 3/12/14 and ends at 1.59 pm, ET on 5/16/14, Open to ingal residents of the 50 United States and the District of Columba, 2 years ‘oF older Limit one (1) entry per person and per email address. Void where prohibited. Sponsor: Meredith Corporation 2 y : :Add a fitness boost by burning 6 times : more = ‘~ calories’me CRAYON CONCEALER ‘THE #1 CRAYON CONCEALER’ MEASY-TO-USE TARGETED SHAPE — COVER SMALL AND LARGE IMPERFECTIONS. 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Hor 27257, Boone, 1A 50037 G25) or emalus a teustervScastuilmet. cm, Repent inquires: permisionsamereath.com SBmeredith anes SD Executive Vie Presents ‘Parents Network Carey Witmer President. Women's Lifestyle Thomas Witschi President. Meredith ‘ial Jon Werther Creve Content ade Gale Goodson ule Chal Narang Oten Nay ober ‘GnetReverua Dicer Meal Brownie Chet nnoaton Oca Jeannine Stoo Cains Gara Tanager hike gs rector Operatons &Sunneas Development Doug Okan Senior Vice Presidents Jack olenbarg Ga Dal Ofer ‘Belasco Reszarn Sotsions rita Clevo Vice Presidents sins Pang and Anlst Rob Sivarsone Consumer Marsan Jane Gonntly Corporate Marsting ‘Slepanle Comal Corporate Sls ran Rings gta veo Lavra Rowley Bret Mela Pt flo Brand tice se tay Comnuneatna Pac Tyr urn Resouces na Notaneon Newssan Mark eersan President Mereth Loca Mesa Group Paul Karpowiez ‘Wea Charman Mel Meredith Frasier InMemoname ss sue No.4. Copyright © 2014by erecthGorprain Allg reserved Frinases pane times year oy ew Yor NY 10028 Merecin 0933-2003) {rfl selected fr whose roduets may beat ntrst {ojeutfyaupreer nat ta receve ntrmation tom these empaniesby mao pone past vsrew Send your ‘request slog ith your mating abel to Magaine (Gomer Sore, PO, Bor 7008, Boone IA 300370508a) WHATEVER YOUR SKIN’S STORY true match: super-blendable makeup THE ONE AND ONLY TRUE MATCH — 400% GUARANTEED’ TO cn Youn niet? MATCHSTRENGIH DEFIE LOGIC As the saying goes, train insane or remain the SMe, | get that workouts are supposed to involve, well, work if you ‘want your body to change, but when did exercise become so crazy hard? Walk into any CrossFit, boot camp or power-anything class and you'll immediately see what I mean. There'sa lot of heaving going on—of weights and battle ropes, of chests trying to catch a breath as they recover from yet another 60-second set of burpees. And people seem to be enjoying all this torture. In today’s do-more-in-less-time culture, high-intensity interval training (HIIT) has become the hot way to shape up. But is ita better approach than the 30 to 60 minutes of moderate physical activity that for decades experts have been recommending Americans log most days? The answer to that depends on your personal fitness goals. If you're like me and training for a half-marathon, there’ definite place in your routine for long, steady tempo runs. But if youre trying to shed fat, Bursts ‘of balls-to-the-wall sprints and jumps may be the more efficient flab- fighting solution. Read our fascinating report "Crank Up Your Cardio,’ on _page 70, the first in a three-part series examining future trends in fitness. You'll learn that ultimately the best form of cardio is any that you can stick with, that leaves you feeling strong and wanting more even when your ‘muscles are tired and tapped out. That drive to get up, get out and keep D tt ‘going after your goals—insanity, maybe, but it’s also what makes us better, Z Betty S. Wong. Editor in Chief bettyatitnessmagazine.com How I'm working out this month Pure PXT. a yoga plus conditioning class at New York City’s Pure Yoga studio. Why I love it After a few warm-up sun salutations, Pure PXT creator Loren Bassett led FITNESS editors and me through 50-minute cardio-strength circuit—challenging variations on push-ups, warrior lunges, planks and leg lfts—using dumb- bells, gliding disks and a core ball. There's no time to zone out as you flow from one killer sculpting move to the next, and by the eighth forward-bend-into-chaturanga-to-upward.-facing: ddog-to-downward-dog transition, my arms, shoulders and abs were feeling jacket Try it Turn to page 87 to sample Bassett's get-lean routine. If you're in New York City, book a Pure PXT class at pureyoga.com, 12 fimessmagazine.com Aprii204Mlk he/S SCIENCE OF (eee Tere West ene ne ake ee easCut for Confidence “Chopped” [February 2014] helped me take a big, self-esteem-boosting step with my appearance. I've been promising myself a blond pixie cut as a weight-loss reward for more than a year, and I finally did it. look and feel so much better, and that confidence inspired me to sign up for my first half-marathon —Bess Pallares, Missoula, Montana STS MSNasCoON ae ee es Every single recipe in"“Supercharge Thankyou for"Four Weeks toa Slimmer _| loved the Back Talk column, "Lights, Your Slim-Down" [February] was You" and the "Head-to-Toner Routine’ ‘Camera and Lots of Action’ in the absolutely amazing! Iliterally spent [February]. | travel frequently, and this February issue. | used to kick off diet nine days eating banana-walnut workout is something | can do on the and fitness regimens wanting to look pancakes. shrimp tacos with avocado road, ina hotel gym and athhome. Having _ ke one of the impossibly fit stars dressing, and to-die-for turkey chili checklist is the perfect reminder to _on the red carpet. NowI've stopped fries, Kudos for the fantastic meals; schedule time for myself. chasing “skinny” and instead do work: ‘you make getting healthy easy. Rachelle Martini, outs that build strength, balance and —Lisa Dunne, Baltimore New Hope, Minnesota overall fitness. 'm more satisfied than ever before, and while I stil love to admire celebs, Ino longer aspire to Took like them, Jill Wanamaker, Okeana, Ohio “Tf not now, om YOLO No more procrastinating—it’s time to make yourself the priority Tost ‘FIFWESs BIKIN-READY BOOK SWEEPSTAKES RULES NO PURCHASE NECESSARY TO ENTER OR VIN, Subject to Oficial Rules a ftnesemagsaine com” inthe body othe ema The FITNESS Bin: Ready Sook Sweepstakes Depne st 1201 am Elon 3/18/14 and ends at 1199 pm. ET on 4/22/14 Open ta ees) 3 ident othe 36 United States and the Datel ol Columba 21 years a slg List one Q) entry pe person and prema aos Vd wher probedCees We've all got ‘em, so let's share ‘em. The debate of wear again or wash? So much laundry when you work out every day fitnessgirlproblems —@mynameisnotandy Imay or may not be doing my hair in my iPad’s selfie camera, sol don't have to stand in front of the bathroom mirror. #sorelegs #fitnessgirlproblems —@karia522 My Great Dane hovers over me when I do crunches. Not sure if he wants to play or thinks I'm dying. #fitnessgirlproblems —@lunderina ey WER} ST ere Deeg eae erg SAR ry Ue arc) $50 value) to clock your laps, time those runs and even wake you up een rer epee Lene .com by April 1 and include your pores Eyes on the prize Knowing that others are watching your progress may be all you need to put one foot in front of the other. That's how Instagram follower Caitlin Flora (@eatrunliftrepeat) stayed on track with her diet and workout routine to lose 187 pounds. Spill your get-it secrets using ‘#motivationmoment—you could end up on this page! Tell us what you like about this issue and j0W you're working it into your lie. Tag in your posts @FitnessMagazine and you could be featured here! Sutmsso consiute permission tose pols ard stores nal ed fitnessmagazine.com Apri204 15THESE EDAMAME WALKED THROUGH FIRE TO MEET YOU AT THE DRIVE-THRU. Wendys New Asian Cashew Chicken Salad. Spicy roasted cashews, Marzetti® Simply Dressed® Light Spicy Asian Chili Vinaigrette, and of course those fire-roasted edamame. A unique blend of flavors and only 380 calories, it’s miles beyond other salads. To see exactly what goes into making a better salad, visit wendys.com/salads. Now that's better®ve Paula used to avoid the gym just as she would an ex-boyfriend. She hated going nowhere on cardio ‘machines. "Running on a treadmill for an hour was so boring.” she says. When Paula went to Kutztown University in Pennsylvania, her activity level dropped and her weight climbed. Her balanced diet disap peared, too, thanks to easy ‘access to fast food. The freshman 15 turned into the freshman 50, One day in February 2012 when Paula was a junior, she tried to slip on her roomiest pair of size 12 jeans. They wouldn't fit no matter how much she sucked in her stomach, When 5-foot-4-inch Paula stepped on the scale, she was shocked that it said 210 pounds. “Talk about a wake-up call she says. "How had let myself get to that point? The next day, Paula vowed to kick her gym phobia. She committed 030 minutes on the elliptical machine most days, but she didn’t love it. A few weeks later, she walked by a Zumba class. I saw people smiling and having fun, Ihad to try it? she says. From her first class, she was hooked. She became a regular and started shedding about two pounds a week Paula also gradually began limiting her intake of fattening processed foods and refined carbs like ice cream and cookies. Her biggest diet challenge # was how to spend time with her pals, whom she Used to bond with over huge dinners, "My friends didn’t understand when {started turning down late nights out eating and “T Danced Off 80 Pounds drinking so I could wake up for workouts at 5:30 in the morning.” she says. Once she explained that she ‘wasn't avoiding them, they started suggesting other activities lke manicure and exercise dates. By June 2013, Paula weighed 130 pounds and showed off her size 2 bod inabikinion a Bermuda vacation. “It felt great to no longer have to hide under a cover-up." she says. She's more confident in Zumba too, where she has moved fram the back ‘of the room to the front. ‘When I reached my goal weight, | became an instructor” she says."Now {help others learn to love ‘exercise as much as | do: ra Dcalmemen ean Aree a cee! tes aE eee Sees Seren Ric Loutecrres ene aed een Coren oats ‘or with Arete Zero, which iret Perera fitnessmagazine.com Apri2014WHERE SHOULD OUR GARDEN GROW? YOU DECIDE! GARNICR Sd Husband Died, * I Found a Way to Live” es ‘On October 9, 2009, Michelle's husband of nine years, a pilot, was killed in a plane crash. “Mitch was the love of my life, and | was devastated; Michelle says. The hardest part was explaining the tragedy to her then 3-year-old daughter and I-year-old son, “My daughter asked if we could get Daddy Band-Aid,” she says."It was so hard to tell her, ‘No, Daddy won't be getting better or coming, back.” For her kids, Michelle pulled herself together and vowed tobe the mom they needed. “Itwas incredibly difficult, but it's what Mitch would have wanted. she says, Exercise Rx ‘About two months before her husband died, Michelle had embarked on a healthy new life style, The 5-foot-8-inch real estate agent, who had weighed 207 pounds, had started working ‘out with a personal trainer several days a week. After Mitch's death, these new habits helped her through the darkest days. "When Iwas active, Ifelt sane. Nothing else relieved stress like intense circuit training” she says. “Exercise was my antidepressant” Michelle fueled her workouts with nutritious foods Maik SaFEYOURSEOFYR| Send us your tips and photos at finessmagazine.com/idit 18 fitmessmagazine.com Aprii2014 Aa BOUTS poe roots like scrambled eggs and grilled salmon salad, and in December 2009 she reached her goal weight of 142 pounds, Paying It Forward Michelle knew firsthand about the healing power of exercise. Over the next few years she decided to share that knowledge, quitting her Job to become a personal trainer. She was particularly interested inworking with people who had ‘gone through the same emotional hell she had. In December 2012, Michelle launched One Fit Widow, which specializes in training wornen and men who have lost a spouse. In addition to nutrition and fitness advice, clients get some grief Counseling and weekly check-in calls."When my kids see me headed to the gym, they say, Mommy's ‘going to get fitter!" They know that exercise makes me stronger, inside and out.” she saysae ee reyI want to use resistance bands, but I’m allergic to latex. Are there any other kinds? e “About 3 million people in the United States suffer from a latex allergy,” says Beth Corn, MLD,,a fellow of the American College of Allergy, - Asthma and Immunology. Fortunately, you \ can stretch your way to strength with a latex- 4 free band. One to try: TheraBand Latex-Free Professional resistance bands ($18 for a set of three, performancehealth.com). LD Pine nuts are so pricey. | Can Luse a different nut to make pesto? Should I hold on to the treadmill when walking at an incline? fitnessmagazine.com Aprii2014‘YUMMY —AN)— CALTHY! Kras- You'll know it’s HEALTHY, He just knows it’s DELICIOUS. SS @ Deliciously tender, THAN puaiNs® Light in calories COMPLETE BLANCED Learn more @ DOGCHOW.COM/LIGHTANDHEALTHY EIEN0000 Q My hair is so knotty after a run. When is the best time to untangle it? A.When it’s dry."Wet hair is fragile, and brushing it can make it stretch and snap," says Jenny Balding, a stylist for Cutler/Redken. Using a boar-bristle brush, start at the ends of your hair and work your way up. If you forget to work out the tangles before hopping into the shower, use a wide-tooth comb to gently unsnarl wet strands. For fewer knots on your next run, rock a bun or a braid instead of a pony. Eicreine ray a Q Can I take care of an ingrown i Os earm toenail myself? 1 Poet A.Yes, unless it's infected (telltale signs are swelling, redness, warmth and pus). “People who have diabetes, peripheral arterial disease or another circulatory Condition should see a podiatrist,” says Jeffrey R. DeSantis, a podiatrist with the American Podiatric Medical Association. Otherwise. it's safe to DIY. ‘Most ingrown toenails are caused by poor trimming technique; nails should be cut straight across, the edges rounded witha file. Soaking the toe in a quart ‘of warm water with one tablespoon of Epsom salt for five to 10 minutes a day may alleviate some of the pain and swelling. After you clean the tender spot, apply a topical antibiotic cream and a bandage. Ifit doesn't feel better in two days, see a podiatrist. Planning a fantastic trip... Delicious Balance Bar® Dark gives you the perfect caloric ratio 0 yo% carbohydrates f° 30% protein +o 30% dietary Caf... for energy that lasts. find your Balance. 3/BalanceBar {©204 Bae BaCampayCan eating local honey really help with allergies? Sorry, Sneezy. It's a common, myth that downing local honey builds up your immunity by exposing you to small amounts of pollen, but in one study in ‘the Annals of Allergy, Asthma & Immunology. people with allergies were no better off after consuming a tablespoon of the sweet stuff daly for 30 weeks. Here's why: It's the pollen blowing in the wind that's likely to make you sneeze, not the stuff in flowering plants. ‘The allergens—trees, grass and mold—that trigger seasonal allergy symptoms are not related atallto the pollen collected by f bees,’ says James Sublett, M.D. Have you found your Balance?”U.S. Champion Figure Skater Gracie Gold glows on the ice and off with PANDORA's new Spring Collection, Pastels, sparkling pavé stones and delicate patterns in sterling silver bring life to your look. Wearing them can feel like an. unforgettable moment all its own. Discover them all at PANDORA.net, US Pat. No. 7,007,507 + © 2014 Pandora Jewelry LC « All sighs reserved PANDORA’ UNFORGETTABLE MOMENTS.Make Over Your Motivation You're running a race. Should you zero in on besting your own goal or trying to beat someone else? A new study in Sports, Exercise and Performance Psychology explored two types of drive: within-person motivation (“I'll crush my PR!") and between-person motivation ("I'll crush that runner who's been three strides ahead of me since mile two!”). If you're a newbie racer, the former may be better because it allows you to concentrate on your own performance and “learn what you need to do to improve,” says Trent Petrie, Ph.D., the director of the Center for Sport Psychology at the University of North Texas in Denton. “Later on, when you're more skilled and experienced in your sport, trying to beat another person may provide additional motivation and can be fun.” So if it's only your second 5K, focus on conquering your own time. But if you've been racing for a while, go ahead—harness the power of friendly competition!pcr Even if you're 25, your fitness age could be over the hill, according to Norwegian University of Science and Technology researchers who have developed a nifty new calculator, "It's all about VO, max, the body's peak ‘oxygen intake,” explains lead researcher Ulrik Wisioff, Ph.D. It’ the single best predictor of current and future cardiovascular health.” Go to ntnu.edu/cerg/vo2max to find your fitness age. Not happy with the number? Get ‘moving! You can turn back the clock in two weeks. 4 times ‘The amount of space a pound of fat tissue takes up in the body compared with a pound of muscle. While muscle has greater density than fat (which means the scale could inch up as you tone up), you'll look hotter in your summer minis after you ‘tick with a strength-training regimen. Score sexy legs and a tight tush with our routine on page 53. DRESSED TO 1 COMPRESS Spandexjust ota tue bit tighter The test cop of Bennie ah arated performance technology fel snug butthat'sa god thing The Specialzedion proves 2 Support to your chest and Upper back muscles, Helping you stay align. 1. Puma Gym ACTV Power Layered top ($65, shop " aol “ 2. Koral Activewear Razor Racerback tank with mesh back ($71, shopbop.com) 3. Adidas by Stlla MeCartney Run Techtt tank ($130, aaidas.com) ; AO The number of people suffering from lower-back pain is at an all-time high, thanks to hours of sitting at our desks and binge-watching fave shows. While some exercisers choose to skip sweat sessions when bothered by their achy-breaky backs, Italian researchers found that three weekly sessions of Pilates eased discomfort. Download the Barre3 app ($4.99, iTunes) for 10-minute workouts that you can do anywhere, or try sample routines created for FITNESS readers at fitnessmagazine.com/backpain. Home stretch If you're like 47 percent of yogis, you would rather down dog in the comfort of your own home. The Dirty Yoga online series offers 12 new a eee OM eR eee ee ee aeeem Lt Rea tu kU Cr CaM asec tert) 2G fitnessmagazine.com Apri2014“| WILL LOOK LIKE | GOT ALL MY BEAUTY SLEEP, EVEN IF 'MUP ALL NIGHT.” Your best beautiful begins at Olay.com | @FreshEffects WA 20 wen‘arte Amazonian Clay Waterproof (Gream Eyeshadow in Plum Smoke (19, {artecosmeties.com) Pantone voted radiant orchid the hue of the year. — This blend of pink and purple flatters every skin tone, so let your favorite feature blossom , . Bersted Under with one of our pretty picks. (Ssugstores) Who has time for an elaborate cleansing routine atthe gym? More than 90 percent af women ina recent survey said they prefer usinga face wine after a workout. The latest one: swipe "wonders do more than clean your skin: they pack a one-two punch to help you oe Percentage of women who are concerned. about hair damage. ‘Take your strands from strawlike to Winddown witn Stas Ban Total SANG silly in three minutes Clean & Clear Refresh Cooling Got acoldor a ec Night Relaxing Body Cloths alleties? Reach worker. 'Oréal Paris One (Ga crugstores) 0° Putts Fresh ‘OleoTherap; Cleansing Wipes inyoursymbag. Faces Comfort Heating (S7-drugstores). They cooton (85, drugstores, for four ampoules, Theircalming_contact,reviving ‘The tissues russ fragrance witha youwithouta 3" moistened mn you apply it, so hintof reesia shower. andieave _withalog and ‘conditioning flower helpsease stress behind trans. vitamin Etohelp oils can penetrate the while emolients tucent powder. so tydrate the skin hair shaft. dissolve excess oll your skin fees soft, round your nose Saree Kiron ee Adu ecu te tes Pee a ae eee mee ae eae ra PE Ce mee ee cee et the layer of high shine to add dimension. oo EB ars or Burt's Bees B fitnessmagazine.com Apri 2014Teeth So White, You Can’t Stop Checking. See the whiter teeth you've been looking for. With the highest concentration of, Active Dental Peroxide available, REMBRANDT® DEEPLY WHITE® paste goes beyond surface whitening to safely remove even tough stains. Use with REMBRANDT® DEEPLY WHITE® rinse fora radiant smile, Now, every check seems whiter than the last.4%, Number of mites you need to run each week to lower your risk of dying from breast cancer by 42 percent. Prefer slow and steady to pounding the pavement? Walking. isk seven miles a week does tthe trick, too. THE BIG BANG a Warning: The energy THEORY The sunshine vitamin may not be a drinks that get you to tthe gy then panacea for preventing disease, new thegym when youre pecieesNi research finds. Instead of poppii eu Beeh out right before be popping dangerous pea pines megadoses of vitamin D, ask your Pon study of women taking doctor to check your blood level. “As are high in caffeine, ee long as you're not deficient, it takes Siricanty erase ‘minutes of moderate very little vitamin D to stay healthy,” pee ene aia Sey says Mark Moyad, M.D., a FITNESS gestion. Gre Sr eerie advisory board member. Aim for 600, up with 6 ounces of the body for higher to 1,000 IU a day through diet or a sreueete FITNESS E Sr ettact in greator multi. Here's how to get your share. advisory board member Leslie Boni, R.D.The inworen taking chocolate and carbs Sepression meds, ‘You'llget 75 percent mushrooms and Monterey cee eran more Dfromwia salman than Mushrooms" Button and fight fatigue and raise i an {fom its farmed cousin—nearly portobello D varieties each endorphin levels E 1O00IVina typical dinner pack A0OTU per serving, but seen in drug free ee training lifts | bide tr eee. a ry and peal am 1Snaisteeget fortified fungi are typically rice milks are now fortified Bee eR aU} break. Sipping a large cup (about 400 milligrams PUR Ura eh ry cost you an hour of shut-eye. Soir IIIMBE circa Step Medicine fitnessmagazine.com Apri 2014SO COMFORTABLE, YOU CAN WALK FOREVER. AND GUESS WHO’S TOTALLY COOL WITH THAT. “ =< nn Zs Na he fan skechers Gamzi20Percentage of dieters who lost 10 percent or more of thelr back on chocolate. Stick Most of us eat just more than a cup of vegetables a day, or about half the 2% cups the USDA recommends. i Because you can snack on only so 4 k many baby carrots, we found three tasty new ways to up your intake to one ounce a day of dark chocolate, which Is mor ssatiating than the milk variety. Source: Nutracheck between meals. 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Re ehers gee a ees found that as selfies increased, ieniniem iene Fie om intimacy with others decreased. eee ange Ne surprise there. A barrage of Imake this must-read surprisingly jove my life” close-ups can be a off-putting. Source: Unwersty of Birmingham TOC Leee hhc ance eke ar RUC UR ae) ae RU Umm RU ead SOM NC ke Oi ce eect uc Peet UU Seti Rut ee uc Cre Ce 34 timessmagazine.com Aprii2014is Odor eet aoe ee ae It's designed to neutralize odors for ultimate freshness on and off the field, Combined Shield er een ae annette —_ (Elayfoxan: 7p g a oy Y o, ~Your biggest complexion issues—redness, brown spots and breakouts—can sometimes feel like night- mares, but not anymore! ‘We tapped top derms for easy tips to help you score gorgeous skin for good. e008 Aci 2shine/skin care Get Out of the Red HIIT classes do amazing things for your body, but they can leave you red in the face. This can be an early sign of rosacea, ‘especially if the redness is accompanied by burning or stinging, “Exercise is one of the most common triggers for rosacea” says Joshua Zeichner, M.D, the director of ‘cosmetic and clinical research in derma- tology at Mount Sinai Hospital in New York City. “The increase in your body temperature ‘causes blood vessels in your skin to dilate more than they should” Initially the flushing. may be temporary, but over time it can become permanent if untreated. PREVENT IT W Because skipping the gym isn't an option, Dr. Zeichner suggests avoiding other triggers, including hot beverages, spicy foods, alcohol and extreme temperatures (like those you would encounter in a hot yoga class). To keep blushing at bay, suck on an ice cube before your next workout, “The cold may prevent blood vessels from dilating,’ he explains. ‘TREAT IT Ifyou're seeing red, don't ignore In the a.m., wash with a gentle cleanser, such as CeraVe Hydrating Cleanser ($12, drugstores). Then apply a lightweight fragrance-free moisturizer with anti-redness ingredients, such as caffeine and vitamin Cg (aka vitamin C with glucose) ‘Try La Roche-Posay Rosaliac Anti-Redness Moisturizer ($38, laroche-posay.us); it has a green tint to help counteract redness. Finish with an SPF 30 or higher because UV damage can make rosacea worse. Dr. Zeichner recommends physical blockers, ‘over chemical formulas, which can be irritating, We're loving sweat-resistant Radical Skincare SPF 30 Skin Perfecting Screen ($55, radicalskincare.com) with illuminators to make your skin glow. Mask redness with a green-tinted primer, like LOréal Paris Studio Secrets Professional Color Correcting Anti-Redness Primer ($13, drugstores), At night, wash again with the cleanser and apply your redness- reducing moisturizer to help put the fire ‘out while you sleep. BB sinessmagazine.com Apri20% Frotessionll See Spots Run Half-marathon training has you on your way toa new PR, but you've noticed some small brown spots on your face, “Runners and ‘outdoor enthusiasts are more susceptible to hyperpigmentation because of their increased sun exposure’ says Mona Gohara, MD.,a dermatologist in New Haven, Connecticut, and a FITNESS advisory board member. Although often referred to as age spots, these marks have nothing to do with your DOB; instead, they're a reflection of lifetime exposure to UV rays, “People with pale skin tones, including light-skinned Latinas and African-Americans, are more genetically predisposed to these spots,” Dr. Gohara says. PREVENT THEM spots is diligent sun protection. ‘Weara broad-spectrum sunscreen with SPE 30 or higher every day. Dr. Gohara suggests using one that contains vitamin C, like ‘Obagi Professional-C Suncare SPF 30 ($70, obagi.com for locations)—the anti- ‘oxidant helps prevent hyperpigmentation. Also, skip glittery makeup that’s silica"Decades in the pool left my skin really dry. AmLactin saved the day.” DARA TORRES, 46 5-Time Olympic Swimmer, ‘Author and Mom SOFT, BEAUTIFUL SKIN IS YOURS. Th r Amlactin’ = —-~ @ Amlactin Amtactin’ amtactin cog | Scions = @ = . =m = amlactin.com Gently exfoliates and intensely hydrates with powerful alpha-hydroxy therapy. —xS- Be sun sat se sunscreen, wear protec cating, fra ‘TARGET. Sunburn Alert sreshine/skin care based. “The little particles create micro-tears in the skin, causing blotchy discoloration? Dr. Gohara says. ‘TREAT THEM oO Ditch harsh exfoliators, which only do more damage to the skin. In the morning, wash with a foaming cleanser like Simple Foaming Facial Cleanser ($7, drugstores), and then smooth, ‘on an antioxidant-rich serum. We like ‘Mario Badescu Vitamin C Serum ($45, mariobadescu.com). The best way to prevent spots—SPF!—is also crucial for treating them. Reapplication is key. Dr. Gohara recommends keeping an easy- to-use mineral formula, like ColoreScience ‘SunForgettable Mineral Sunscreen, Brush SPF 30 ($52, colorescience.com for locations), with you so that you ‘can apply it on the go. In the p.m. take ‘off your makeup with Aveeno Positively Radiant Makeup Removing Wipes ($7, drugstores), which contain a soy complex to help fade spots. Wash with your cleanser, then use an effective lightening combo of retinol—try Vichy LiftActiv Retinol HA Concentrate ($55, vichyusa.com) and hydroquinone—we like Peter Thomas Roth De-Spot Plus ($78, Sephora stores). For a natural alternative to hydroqui- none, look for products with licorice root, coffee berry or daisy extracts. One we love: Burt’s Bees Brightening Dark Spot Corrector ($20, drugstores). Dr. Gohara suggests @ two-month-on, two-month-off rotation when using hydroquinone, but says to continue using retinol, Break Free From Breakouts “Acne is caused by a combination of several factors, including bacteria, inflammation and hormones’ says Emmy Graber, M.D.,an assistant professor of dermatology at Boston University School of Medicine. “Adult acne is usually hormonal” These blemishes are often along the jawline, around the mouth and chin, and on the upper part of the neck. Also, “sweat and bacteria left on the skin after a workout can be a breeding ground for breakouts’ says Dendy Engelman, M. dermatologist in New York City. 4O ‘itnessmagazine.com Apri 2014 PREVENT THEM so activities that help you chill out—like your favorite cardio workout ‘or yoga—can help ward off zits. But ceven the few minutes it takes you to get home and wash your face afterward can put you at risk for a breakout. Keep a pack of salicylic acid face wipes, like Yes to Tomatoes Blemish Clearing Facial ‘Towelettes ($6, drugstores), in your gym bbag and do a quick pass over your skin post-sweat session. Later, wash your face ‘with a cleanser that also contains salicylic acid. “Is an exfoliant, so it stops the pores from becoming clogged,’ Dr. Graber explains. Clearasil Daily Cleanser Hydra-Blast Oil-Free Face Wash (85, drugstores) does the job without drying out your skin. ‘The protein drink you sip after your ‘workout might also lead to pimples if it contains whey or casein, says Whitney P. Bowe, M.D., a dermatologist in Briarcliff Manor, New York. Common culprits: ‘skim milk, which is higher in these two ingredients than ful-fat dairy is, and protein shakes made with whey or casein supple- ments. Dr. Bowe suggests drinking almond milk instead. “Skim and whole milk have been associated with breakouts, but almond milk hasn't? she says. products. “That can make blemishes more noticeable and harder to ‘conceal? Dr. Graber says. As tempting asitis, never pick or pop a pimple. Instead, after washing with a salicylic acid or benzoyl peroxide cleanser, apply a 1 percent hydrocortisone cream, like Aveeno 1% Hydrocortisone Cream (86, drugstores), to reduce redness and irritation. Don't forget sun protection—UV rays can make the marks left by acne linger longer. One that protects without clogging pores: ‘Neutrogena Clear Face Sunscreen SPF 30 (S11, drugstores). Before bed, use a salicylic acid spot treatment. Try Clinique Acne Solutions Clinical Clearing Gel (617, clinique.com) or opt for one with acne-fighting lactic acid, like Orgo Lactic Acid Blemish Spot Treatment ($32, “beautycirque.com). @WHITER TEETH IN -~ 1 DAY Colgate OPTIC WHITE. every) ascmren mee) Colgate’ OPTS Eos ata =s Cre Toothbrush * Builtin Whitening Pen The Colgate® Optic White® Collection goes beyond surface stains to deeply whiten Pies seo hata ase a econ enor hae feel /ef Ty ad WHITE Colgate Yebeauty Love It! | FITNESS editors’ fave beauty finds this month. 1. Deborah Lippmann Nail Lacquer in Spring Buds ‘Square (510, nalisine com) Juno DeMela, nutrition editor 2 Infiniti Pro by Conair ‘Argan Oll Treatment ‘Strip Finishing Brush ($13. crugstores) “Christe Guin, digital director 3. Benefit Big Easy (G38, benetitcosmetics ‘com “Heather Murr, beauty director 4. Herbal Essences Naked Cleansing Conditioner ($5, drugstores) ~Lauren Cardareli,ettril assistant S.Strivectin SD Advanced = Intensive Concentrate for Wrinkles & Stretch Marks = ($73, strivectincom) Molly Ritterbeck associate beauty editor 6. EcoTools Pure Complexion Deep Cleaning Facial Sponge } ($6, ecotools.com) Chelsea Burns. beauty ternY WHY GO TO BED WITH PPD) eq THINKS YOU'RE , STANDING UP?. clean-dry-fresh AfiaA age A aa WITH LASH INSERTS MAYBE SHE'S BORN WITH IT. MA {©20'4 Mayline LLC.Puiu Z w Cease aa tik eau IME GOES WIDE-EVE WOW. 118 BIG EYES’shine/peauty tricksSmooth wrinkles, defuzz your bikini line, whiten your smile and get pro-like results—without even leaving your bathroom. We rounded up the latest batch of at-home gadgets and sent them to the best experts in the biz to be tested. Flip the page for the six standouts plus tips on how to maximize results and save major time and money. ‘© By Heather Muir @ Photographs by Tom Corbett © Still photographs by Brian Klutch fitnessmagazine.com Apri204 47A _GET-GORGEOUS GADGET Ilumask Anti-Acne Light Therapy Mask ($30 for 30 treatments, Walmart stores) HOW IT WORKS Sip onthe 2it-zapping LEED face mask and push the power button to activate red lights that help calm inflammation and blu lights that attack ‘aene-causing bacteria, Useit once a day {or 15 minutes (it turns off automaticaly). WHY IT'S COOL "Wie the blue and red light concept isn't new, this mask’ lights are evenly distributed over the face so Yyou won't miss any areas says Ranella Hirsch, M.D. dermatologist n Boston, ‘The bult-n sunglasses allow you to skim Instagram, say, while the mask s working. INSIDER TIP The secret to clear skin is preventing pimples, so use the mask to try to help do that, Dr. Hirsch says, For instance, i you get acne every third ‘or fourth week ofthe month, use llumask fone week before you typically break out In addition, see a derm about the best regimen for you or try an over-the-counter ‘aleyie acid wash=Tet it stan your skin fora few minutes~or a salicylic aid lation, Dr. Hirsch recommends, 4S timessmagazine.com Apnil204 ‘Silk’N Flash & Go Freedom Hair Removal ($299, sephora.com) HOW IT WORKS Piace the applicator thsh against your skin (you can treat your body, ot your face). It uses intense pulsed light to slow and significantly reduce har growth, You should tart to ee results in about two ‘months (four treatments). WHY IT'S COOL The sensor scans your skin rir to firing and pulses the type af “GET-GoRGEOUS GADGET. Go Smile Sonic Blue Teeth Whitening System ($129, econ) HOW IT WORKS This combines the technologies of blue ight and a recharge able sonie toothbrush with hysrogen peroxide gel to clean and help whiten teeth Ione step. Use adollop of the gel plus toothpaste and spend about 30 seconds brushing each quadrant of your mouth (@hebrush nasa two-minute timer). WHY IT'S COOL “The concept of using an electric toothbrush witha light-activated bleaching system is unique," says Mare Lowenberg, a cosmetic dentist in New York City. "Though you don’t need aight to Whiten teeth, tdoes speed up the process. ‘Without it,you have to leave the bleach on longer which can increase sensitivity: INSIDER TIP“The most effective tooth whitening methods an in-office bleaching treatment, in which 37 percent hydrogen peroxide is used Lowenberg says. “The ‘most important factors are te percentage of hydrogen peroxide—the higher. the boetter—and the length of time that i's in contact with your teeth” With this system, ‘the short time the hydrogen peroxide is ‘onyour teeth isnt enough to make a huge itference” he explains."But this tol works totouch up and maintain awhite smile ight waves suitable for your skin tone and hair color (women with ight skin and dark hair wil se the best results). The trigger allows you to control when It zaps. INSIDER TIP “This device worrt wort you have blond, red or gray hai or dark Skin” says Adriana Martino, the cofounder of Skinney Medspa in New Yerk Git and ‘licensed aesthetician. Remove lotions or ‘deodorants and shave before each treat ‘ment so the gadget can target the folicle ‘beneath the skin. Skip your big toes and Your knees because the Flash & Go can't ‘ehieve full contact” Martino adds, a 5 : : ;“GETGoRGEOUS GADGET. Tria Age-Defying Laser ($495, tiabenutycor HOW IT WORKS This handheld device, hich has been cleared by the FOA, emits abeam of light that penetrates the surface layers ofthe skin on your face to trigger the body's healing proces, vihich regenerates cells ana stimulates Collagen se fine lines appear smoother The treatment, which feels like 2 series of quick rubber band snaps, takes about 0 minutes and i recommended for se five days aweek WHY IT'S COOL “The Trials comparable toan inotfice LED device, which = one of my favorite antiaging treatments: says Doris Day. M.D. a dermatologist New York Cty. Buti’s cheaper easy to Use at home and doesnt result in much recovery time (although you may have some redness). "The device has a safety ‘mechanism [it wont fre unless i's in ‘complete contact with your skin, s0 it ‘doesn't hurt your eyes}, clear directions ‘and clinical data that show the benefits of using it” De Day ads.“ aso like that it tan help maintain the results of any in ofice treatments you've had and that tworks ‘deeper in the skin than creams do to help stimulate new collagen, INSIDER TIP "Use it regularly and be patient—it wil take about 12 weeks to see full results” Dr. Day says. For younger looking skin, she alsa recommends incorporating Fetinol and sunscreen inte your everyday Foutine: eating foods that ae rich in essential fatty acids, such a oe oll, avocado and waits, and those that contain antioxidants, Tike pomegranate and pumpkin: and using spices with antiinflammatory properties, like tumerie Vv_ GET-GORGEOUS GADGET Bliss ‘Pout’-O-Matic (648, sephora.com) How IT WORKS. WHY IT's COOL" n INSIDER TIP "Don't u \ hang “GEF-GORGEOUS GADGET WAY 178 COOL “Rests canbe similar Loréal Paris Superior by aproessonal colorist ays Min Kim Preference Ombré Touch a colorist for the Buttery Studio Salon (S10. drugstores inNew York cy "Te nger oppeatoris : 4 Hectvand ety touse and te formula HOW IF WORKS At-home har coor just ee tcseeeate cee thas a creamy consistency that doesn't run {over appear hich atine toch so you ge rece reat plas rsh hat itsonyourines finger. INSIDER TIP Socureyourhairinaloose, Kinthe iting pondering eromeand)——lewbunandpuout the strands you wnt fo Alovelopercrome and sauecce onto te ighton "kon sta sectone atime Spplcator then use your tun andthe andmaka sure theyre completly satrete inchincastyeursiencmarmerses Kinin "Nevo meat bro desea lighter effect Rinse thorough thanas igor hn gue nan cr yn ee Siter2s to 4s minutes, Thereare shades lock brassy Fora subiecmbré eect fordarkblondes, media buneftes and color plece around your foce and he dark orunettes, Bottom al of yourha e 5O iitnessmagazine.com Aprii2014i Aue EEO Miss snmtysoresaee sec @ ATHLETAFor a hot lower half like this, target your HTB, says Simone De La Rue, the creator of the Body by Simone method, who coined the term for her sought-after hips, thighs and buns class (Naomi Watts is a regular). “This routine reshapes the top trouble areas where we tend to carry the most fat,” she says—that's De La Rue demonstrating killer HTB moves from her new book, Body by Simone: The 8-Week Total Body Makeover Plan. You'll need a small squishy ball (try Gold's Gym 25cm Pilates Mini Ball, $6, walmart.com) to get the full quad-quivering, booty-frying effect. You're welcom: » Peete tetraMOVe/express workout rrr Targets triceps, abs, hips, butt, Inner thighs «Sit on floor with knees bent, fet fat, ball between inner thighs lace paims on lor slighty behind hips, + Squeeze ball using inner thighs. then lft hips so that ‘body isin tabletop position with torso paral to lor ‘Lower hips to flor, returning to start position, then ‘Squeeze ball once more quickly and repeat Do 3sets of 101015 reps. Iam Targets back, hips, but, hamstrings, inner thighs «Lie facedown with legs extended behind you, squeezing bal between heels ect {fered shine lifted off flaor cross arms in Iront of you, propping up torso slightly ‘onelbows «= Squeezing heels into ball ft knees off floor as high as you can lower. Do 3sets of 101015 eps. EE Targets butt, outer thighs «= Start on floor on all fours, then lower Fight hip to floor so that hips, knees and bniles are stacked. Place ball behind Tett knee, squeezing ball between calf and thigh, and it lef leg slighty. “Raise bent let leg behind you as high _a5 you can then lower to start positon. '=Do10to15 reps, Switch sides and repeat. Do Sete, Coat Targets abs, hips, butt thighs «= Start on floor in fll plank postion, feet together, hands directly under shoulders. “Keeping hips parallel to flor lit lft foot slighty anc {ap out to left as far up as you can. Return to star. ‘=o 10 reps, switch sides and repeat. Do 3 sets, Vertical Cross - Ce Targets abs, obliques, hips, butt «Standing, if let leg fut to side, toes pointing forward, and place left hhand on hip: extend right arm diagonally up. ‘Balancing on right leg, Slowly bing eft knee andright elbow together inont of chest ‘ Reverse motion without touching left foot on floor and repeat, D010 reps, switch sides {and repeat. Do 3 sts. [MAKE IT EASIER Top foot ‘ontloor between reps, Shop this look. Solow Racerback Color Black sports bra (S55, Solowstyle.com). Mika Youa Wear shorts ($36, mkayogawear.com Newton Running Energy NR shoes (S119, newtanrunning.com 54 fitnessmagazine.com apri2014 Quad Squad Targets abs, butt, legs “* Standing, extend both arms ‘overhead and raise bent left knee tohipheightin front of you. “Kick left leg forward, ‘then bend knee age bringing elbows by ribs. ‘= Balancing on right leg (knee slightly bent), kick left leg Behind you as you hinge forward from hips (arms reach down). “Slowly return to upright position, raising arms overhead ‘and bending left knee to hip height. Repeat, “*D0 10 reps, switch sides and repeat. Do 3 sets. MAKE IT EASIER After each rep, place lifted foot on floor to rest. RELWGFKBUE Vath the video ofthis routine at .com/simone. On the go? Try ur iPad ection of FITNESS for fee Find out how at itnesemagazine.com/ a a PC Ns Haaead iiehieioueenin Mm crt yotns ee factored zit ee BeAr es mm Tote £ a tarp saa Ne regener iete cf G ‘onthe tails" Drop: 0 mm ($110, pee) Scene) V: Binteentt ene wearsSNE) Ronen ry ee cao peu) Piomarc) treads (mountain bike) eames retest erie ens Rina gaoe ees ena eee cee any g0 toa proto have them ener ac pee tere) peereeeey nis od opened ror Brats er aaa SNEA Sa eect nee er ee perenne BEST CROSS-TRAINER | eet eee oo ane sn . A arte ror eorer tn Sou BEST ROAD CYCLING SHOE cas esc s Mee pig Late Sg neers eons ete ene ur Dees Caen) gee) Zeal With a “very breathable” perreemabentrncpety eer oe a any feecote ren FS ee reese Sprint TR shoe is "great for Sirs roe eerie ees eee ne Peer Senate Pree ne ata) pS nse)SHOE zon) : aarti ree ' Pee Preity warm water anda little pee i) eae eer Eee ous ey CO uel oes with sock liner. e eee eer ai Preece eed Srnec MORE! MORE! MORE! 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Increase lean muscle mass while preventing fat regain with oe unc safe and effective Tonali Ser Neete chee nt sitar aa PURE cic asa atom {AS a RUAN NC =. , — Parr Eyo > WORLD™ Bm Ree ea Te Sr ea ce eee occ te een a ae eee ee er oe ee i er oer ce Cet ee ern a ese et etre eee eet cee mac!\ i \ a crn rr aa yl PARK, NYC PR ices ain SUNDAY, APRIL 13" FOR DETAILS, VISIT MOREFITNESSHALF.COM LFMARATHONarene a Re ecu ans One ae octane hybrid that firms, Perseus) eee ou Cees Pere rei Ce kU nad geet arty are aka ROR Eas cst Seer UM cae a Cues eee ed Pree enced refresher), then get Cena Ck one-minute intervals eau ecuse Pa eRe Sr Res eres es Demure asa) aC ues Pera pose (faceup, grasping Nemacea accoe armpits) should bring Rey Wee Magan Photographs by By Mary Christ Anderson Waesuieoeataag Pte neatBONO oY eo Coe Ror i EEO Coa cecRM eT ee ie betes tet r= pee cris Ea toe hor non a Ree a eet anne utd eo - freee stn) peer agar eee aes eee) Pee cere ery coerce Crete tir Peter ine ote Cet eeastni Pees per) Pd push-up position with knees rather caer —__ BUR Sag WITH Bret Stel ty Rey erence ei peeeereeeerer ry Po eis ae ear) creer tis Poe ae teanitay Cree) poe Soe ee armas tants alternating legs MAKE IT EASIER fais te fot Ce ee Pore eeeccontens Pree Keeping upper body ; eerie) ee toners eta Beare : Pera ener earn teae eae Sh 5 Bot ieee aEee = Ce Seats ad eT coo | | i aA eS Stand with right foot staggered in front Seem with arms out to sides at shoulder level and ‘elbows bent 90 degrees (ike goalposts), paternal rere erm rd eee ee) er ore ees Ct am eee peat ae any Gorter Scere ean eee z _MOVE/workout — atte) cy DEAD LIFT See etn peerieeceres epoca Penne. erie eres b eee eee een percteiroeeet rs Feces Partie earciiy nares perenne Pork pear ie ferent ln = PLS Bala peed Prenat cece disks. 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If your first meal of the day is coffee to go and a breath mint, it's time to f punch up your game. Says Monica of the blog MonicaWantsit.com, “My goal is to eat smart and move more, despite my hectic schedule.” This recipe turns basic breakfast into POW! Pancakes, with colorful berries and wholesome Quaker Oats. So you can KEEP ON MOVING AND SHAKING. Oat Pancakes with Fresh Berries INGREDIENTS: 14 cups Quaker* Oats 24 cup whole wheat flour Ye cup all-purpose flour 1 tablespoon baking powder M4 teaspoon salt 3 egg whites, beaten 2s cups buttermilk 2 tablespoons cooking oll 2 tablespoons honey Fresh berties (such as blueberries, raspberries or sliced strawberries) Honey or pancake syrup Ina large bow, combine dry ingredients; set aside Ina medium bow, combine egg whites, buttermil, ll and honey. Add iquid mixture tary mocure Stir until moistened (oater shoul be lumpy). Coverlet stand foe 15 minutes to soften oats, Pour Ye cup batter onto aot ighty greased ‘idle. Spread batter into a circle about 4" in ‘ameter, Cook aver medum heat for 2 meutes ‘on each side. Tun ver when edges are set Serve with fresh bers and sup. Makes @ servings (6 pancakes). LYN da Mie Visit QuakerOats.com for more delicious oatmeal recipes. #QuakerUp5k to 10k. Change for the better. Switch and you could save with GEICO. Tell us you’re a member of the ACTIVE.com community and see how much more you could save on GEICO auto insurance. Go to geico.com/activenetwork for your free quote now. geico.com | 1-800-947-AUTO | Local Office GEICO. AcTIVEYou'll give sick days the cold shoulder if you shop wisely at the grocery store or farmers’ market. “The right foods are your first line of protection, arming your immune system with the nutrients it needs to fight off foreign invaders,” says Joy Dubost, Ph.D, RD. a spokeswoman for the Academy of Nutrition and Dietetics. Make sure these 10 power foods, which will supercharge your defenses to keep you going strong, are on your list. By Karen Ansel, R.D. Photograph by Diana King ma a Gf sineeoniagnaine, com Apri 2014boost/heaithy strategies Butternut squash Beta-glucan, a special fiber found EATUP. ‘A ccup ofthis gourd packs more than in foods like yeast, oats, barley and Stirfry shiitakes with asparagus, 160 percent of the recommended ‘mushrooms, can give you an extra onions, hoisin sauce and stiracha, daily amount of vitamin A, key for boost. Nearly every immune cell «# Sauté shitakes in olive il with fresh keeping your skin, eyes and immune in your body has special receptors sage and serve over warm polenta. system in good shape. Plus your gut’s designed to grab onto beta-glucan, goblet cells, which help yourbody —_‘kckingup theactvty of whiteblood Shrimp digest and absorb nutrients, need cells that, Pac-Man-lke, gobble up . the vitamin to work thei magic. bacteria and viruses. Now cont soy fom ones nba selenium-rich foods like shrimp “If your digestive system isnt healthy, e gr yp (10 supply 62 percent of your daily nutrients from food can't get where 2 © Add alayer of % cup cooled cooked dose) could help make it less severe hey nced sy sy Lise Younes oatmeal to your yogurt parfait. by upping your body's production Ph.D, R.D.,a FITNESS advisory : © Whip up a savory oatmeal risotto: of cytokines. These proteins tell board member and adjunct professor P tition ot New York Uren ‘Simmer % cup steel-cut oatsin I cup your immune system to work harder. —_—ahe ee chicken broth for 30 minutes, stirin Without enough of this mineral, EAT UP ‘4 cup thawed frozen peas, and top you'l feel the flu in your chest, where ‘* Cook cubed butternut squash in with shaved pecorino cheese. selenium-starved bronchial cells chicken or vegetable broth. Fold pump out extra mucus. into whole-wheat mac and cheese. ‘© Drizzle squash chunks with olive Shiitake mushrooms ATE. Drizzle squash chunks with ol ‘© Defrost a handful of precooked ciland maple syrup and roast until | Like oats, these shrooms provide tender, Seve over kale and lentils beta-glucan, but that’s just the Seip ed eee with honey-mustard dressing beginning. “Shitakes have protective | oTangesand avocado fora sala © Cook % cup brown rice with compounds and antioxidants that Mc oeatpoon curry powder Sia are believed to work together to Oatmeal stimulate immune cellgand proteins Ct? cooked peas, 2 sliced salions “Millions of bacteria and viruses in our bodies? Dubost says. The ad 10 diced steamed ahetmp: constantly bombard your bo result isa lean, mean virus- and explains Vaclav Vetvicka, Ph.D., bacteria-fighting machine. Shiitakes Beef the vice chair for research are so powerful that a study found ‘Where's the zine? “Even a mild in the Department of Pathology that their extract helped kill several deficiency of this mineral, which is and Laboratory Medicine at the strains of bacteria, including the essential for your bodys response University of Louisville in Kentucky. | deadly MRSA. against all diseases, can weaken your immune system,’ says Harold Sandstead, M.D., a professor emeritus at the University of Texas Medical Branch in Galveston. Fall short and your body wont be able to produce enough interleukin-2, special cytokines that help quash bacteria and viruses. Three ounces of the leanest cuts; like top sirloin (or 95 percent lean ground beef, pack ‘more than half your daily zinc EATUP «Pile sliced grilled sirloin onto romaine leaves. Top with shredded cabbage tossed with fish sauce, lime juice and rice wine vinegar. ‘Sauté 3 ounces of 95 percent lean ground beef in a nonstick pan. Stir in % cup tomato sauce; serve over 2 cups cooked spaghetti squash, (continued) Co ereocns 96 titnessmagazine.com Apnil204REAL FRUIT, REAL NUTS, REAL MEDLEYS Quaker Real Medley yummy muttigra 2 cup that's just as on-the-go as you are. mbinas delicious fruit, crunchy walnuts—in Visit QuakerUp.com for mare tasty ideas, TRY FITNESS ON n YOUR IPAD—FREE Everything you need to get etactir the results you've always yy e wanted, Find out how..visi ™ fiinessmagazine.corn/dgitalextras s % EXCLUSIVE OFFERS, EVENTS # MORE FREE $5 GIFT CARD’ Purchase any AmLactin® lation or cream 402 or larger, send a photo or scan of your receint Subject AmLactin® We'l send you a $5 gift card to a national retailer. On «Pe 2, Plan ose tg 8 : 4, FTIMESEMAGNE rn Weight Watchers Ch ayn et you do more than There are thousands of ways to enjoy it! Learn more at weightwatchers.com/cheese. Meet Paige, 1 PROFESSIONAL CLIMBER AND ASPIRING GLOBETROTTER At 23 years old, Marmot Athlete Paige Claassen isin the second 19 global tour called Marmot's Lead Now Tour, pire and support indigenous cultures through lo matter your background, ne matter your culture, you have aspirations for the future and you have a story to tell, Paige is setting out to tell those stories. Visit fitnessmagazine,comleadnow to watch her journey. cecokcominesmag (UJ titercomfinsmagaine FRB insazamconiinessmaguine QB) peterestcon/tnssmaboost/heaithy strategies Chicken breasts ‘Vitamins and minerals aren't the only players you need to score “Teflon defenses. Protein isthe MVP. When a virus infects you, it can multiply more than 100 times inas little as an hour. To keep that from happening, your body fights back by churning out antibodies the minute it senses an attack. And to make those antibodies, your body needs protein—ideally, a lean source like a skinless chicken breast, which provides 27 grams for 133 calories EATUP ‘@ Sprinkle cubed grilled chicken breast into quinoa with walnuts, fiesh thyme and roasted grapes, ir shredded skinless rotisserie chicken breast into a steaming bowl of udon noodles with sliced carrots, bok choy and ginger. Yogurt Probiotics, the healthy, live bacteria found in fermented foods like yogurt, could be the secret to fewer sniffles, Researchers at the University of Medicine and Dentistry of New Jersey asked college students to down a daily probiotic supplement or placebo. for three months. While each group ‘was found to be equally cold-prone, the probiotic groups colds were two days shorter and 34 percent less severe. Researchers suspect that probiotics may lessen the inflammation that causes symptoms. EAT UP ‘© Drink a lassi, an Indian spiced yogurt drink. Blend 1 cup nonfat plain yogurt with I cup frozen sliced strawberries, 1 teaspoon sugar and a pinch ground cardamom. ‘© Dip veggies in tzatziki, a Greek sauce. Whisk together 6 ounces plain nonfat Greek yogurt, % cup shredded cucumber, 1 teaspoon minced garlic and 1 tablespoon fresh lemon juice, 98 fitnessmagazine.com Apri 2014 Rainbow trout According to one study, people with low vitamin D levels are 62 percent mote likely to suffer from recurrent strep throat than people with adequate levels. This vitamin regulates more than 290 genes, many of which directly affect our immune systems, explains Michael F Holick, M.D, Ph.D,, a professor of medicine at Boston University School of Medicine. Without ‘enough D, our immune cells can't turn on genes needed to control the release of proteins that fight strep bacteria. You would have to drink about five cups of milk to get a day's worth of D...or you could eat just three ounces of rainbow trout. Bonus: The omega-3 fats in the fish ease airway inflammation, so you breathe easier. EATUP Cut trout fillets into 2-inch strips. Lightly sauté and serve in corn tortillas with pineapple salsa © Marinate trout fillets in soy sauce and minced garlic. Saute in peanut oilland serve over brown basmati ice with steamed sugar snap peas. Vegetable juice A study in the Journal of the American College of Nutrition found that women who consumed ‘more than 200 milligrams of vitamin C from food daily were half as likely to catch a cold over a four- ‘month period than women whose diets served up less than 100 milli- grams. “There's an advantage when you eat foods that contain C: You Winter isn’t the only time to worry about your immune system. In one recent year, the flu launched Myer ligecliccle) @eemaveygle get other beneficial nutrients at the same time” says Elinor Fondell, Ph.D,, the lead author of the study. A prime example is low-sodium veggie juice. Not only does one eight-ounce serving contain more thana day's worth of vitamin C, but it also supplies 40 percent of your immune-enhancing vitamin A. DRINK UP ‘© Mixa Mexican mocktail with low- sodium vegetable juice, a dash each of hot sauce and Worcestershire, anda squirt of lime juice. ‘© Keep single-serve cans in your office drawer for busy days when you don't eat all your veggies. Peanut butter Just two tablespoons of PB provide 20 percent of your daily cold- busting vitamin E. This antioxidant guards your cells from free-radical assaults that can weaken the protective outer layer that shields them from foreign invaders. It also helps your body's immune response when it's under attack “Vitamin E from food may help lessen symptoms if you do get a cold Fondel says EATUP ‘© Combine 1 tablespoon each peanut butter and honey and microwave until just melted. Drizzle over 2.cups air-popped popcorn. ‘Toss spinach with sliced water chestnuts, dried cranberries and diced apples. For dressing, combine equal parts peanut butter, orange juice and cider vinegar. ©TODAY'S LESSON: SUPREME SALADS WITH TUNA CREATIONS® Kick up lunch with savory, seasoned tuna varieties like Sweet & Spicy. Each single-serve, no-drain pouch provides 14 or more grams of lean protein - all with T10 calories or less. Tear, pour and love your salad, WELCOME ate pega oe NEW SCHOOL TUNA and more on [Fo starkstcom. StarKist 12014 StarKist Co. All Rights Reserved.boost/neatth report Bad. . Medicine Sore ees ene Pooh cma- ti on ab rts did you know that too many Perec an eee eet ene een actually harm your health? By Laurie Tarkan Photographs by Nick Ferrari Jackie Lahey is a model patient. surgeon recommended that she She never misses her yearly have the lump removed anyway; physical, gyno appointment or he wanted the entire thing biopsied mammogram. “Ido everything just in case” Jackie scheduled right” says Jackie, of Maplewood, the surgery, which confirmed that New Jersey But a feve years ago, she did not have cancer. “I was her proactive approach to her s0 relieved!” she says. “But now, health resulted ina scare that still every time I get a mammogram, haunts her, At age 42, she had just, wonder if I'll have to go through gotten a mammogram and was all that again” ‘waiting for the results, when the performed but have been found radiologist walked into the exam Are Doctors tobe largely pointless. And the room with a grim look on her Overdoing It? US. Preventive Services Task face, "She said they had found a ‘A growing number of physician. Force (USPSTF), an independent suspicious area on my chest wall?” groups, public health experts panel of experts that releases Jackie remembers. "I asked ifit and medical task forces say that ‘medical recommendations, has ‘was cancer, but she hedged and said stories like Jackie's illustrate a advised against routine mammo- they needed to do further tests.” major problem with today’s grams for women in their forties Jackie learned that she had a health care system: Americans because the risk of false-positive tumor, which had been designated are overscreened, which can lead results is so high. BI-RAD 5, or “highly suggestive of to false diagnoses and needless “In the last 50 years, we have malignancy” (The BI-RAD system surgical procedures, Of the nation's developed a very prevention- designates breast cancer risk based $2.7 rllion annual health care oriented culture” says Carolyn ‘on mammogram findings; 1 is bill, as much as $325 billion went Westhoff, M.D, a FITNESS advisory cancer-free and 6 is cancer). “I was to unnecessary medical care, a board member and professor a wreck.’ she says. “All I could think 2009 study found. Currently, of obstetrics and gynecology at about was what my kids would do 39 physician specialty groups are Columbia University Medical ifl died calling on their member doctors Center. “But we're learning that we Finally,a week anda needle biopsy to stop reflexively ordering some can do many ofthe screening tests later, Jackie got word that the growth 200 tests or procedures, including less often and that some of them was actually benign. But the saga ovarian cancer screenings and are useful only when a person has stil wasnt over: The breast cancer MRIs for back pain, thatare routinely certain symptoms” (continued) 100 titnessmagazine.com Apri 2014new f Wave’ SoundTouch = Der ecny tan eta oc MR 1°00 LR Le yr aeore Oya: LK VA ENT ALD Coonan ee nieh en eee lon eel acca aac aae ee cece nate CO EN acu ecu ea Roa Dee CU On a RMR Re Me ee Internet radio all from one system. And with six programmable presets, Pe eae ee eee ee ane eto Cito eo See et no eRe MMe tee eR ed EOE Ree one a a eet Poe cea en ecto cect Se eee ee ara eee eee ete ed See ar ete Drea teeters tte ete ieee atts rh ear eae ey Bee Sea eternaboost/neatth report Yet most doctors still aren't heeding that message, Many are reluctant to give up tests, for reasons ranging from the well-intentioned (they truly want to search out and. treat any condition that could harm, you) to the self-serving (they want to cover their butts and avoid medical malpractice suits). According to ‘one study, 93 percent of physicians in specialties with a high risk of litigation, such as ob-gyn and ortho- pedic surgery, said they practice “defensive medicine,’ meaning they order tests and perform diagnostic procedures out of fear of being sued. And some doctors may be influenced by the fact that the more they do, the more they get paid by insurance companies. To be fait, Dr. Westhoff says, many docs are simply creatures of habit, practicing ‘what they were trained to do. ‘The medical system has trained patients to follow certain rules, too, ‘Two-thirds of adults, for instance, believe that an annual physical is a must, Turns out, it’s not. “Our culture believes that early detection is always good and that more is better” Dr. Westhoff says. “But it is ‘often worth pulling back and doing alittle less” So how can you avoid subjecting yourself to unnecessary medical exams and tests but still protect your health? Here's what every woman needs to know. No More Yearly Checkups You know the annual physical dr Blood pressure—check! Eyes, ears, throat—checkt Blood test (ouch)— check! But the surprising truth is that “many ofthese tests dont help promote health or prevent disease,” says Miriam Alexander, M.D, the director of the general preventive medicine residency program at the Johns Hopkins Bloomberg School of Public Health in Baltimore. “They're just what we've always done” In fact, research review concluded that routine medical tests hailed to reduce rates of disease, hospitalization or death. What they can lead to, however is further testing. “When you run tests, you raise the risk of false positives. ‘That means more tests or trips to a specialist even though there was no reason to run the test in the fist place’ Dr. Alexander says “That's not to say you should ditch your doc altogether. It's important to have a physician for when you get sick, and there are certain screenings and vaccinations that you do need over the years. So some experts are calling for a “periodic well visit” instead of an annual checkup. Your doc would focus on preventive behaviors like eating right and exercising and on helping you eliminate disease risk factors such as smoking and ‘eight gain. The two of you would discuss your family’s medical history and which tests you truly need to check for heart disease, diabetes and various cancers. Patients with particular risk factors would see a doctor more regularly. THE BOTTOM LINE Until periodic well visits become the norm, experts say that if you do opt to get physicals, you may not need to go every year So Long, Stirrups! Imagine going to your gyno and not spending the appointment staring at the ceiling with your knees in the air. “Until the Pap test was introduced, a woman didn't go to the ob-gyn unless she was pregnant or had symptoms like pain or bleeding.” Dr. Westhoff says. When Ace Your Exams which medical tests should you get? Which should you skip? Tear out our cheat sheet and save it for your next doctor’s appointment. est FREQUENCY EXCEPTION ‘Sources: Laura Esserman. MO. professor of surgery and ralegy a he Unies of Caller, San Pranic US. Preventive Services Tat Force 102 tinessmagazinecom spri2014sé Diana lost i » 61 Ibs’ on Medifast D “*S Surprise Yourself! I was surprised by how quickly I felt changes happening. If you thought it wasn’t possible to lose weight and learn to keep it off, you're in for a pleasant surprise. With Medifast, anything's possible! Plan your surprise today. “Y Medifast. Proven, Healthy Weight LossPICK OF THE MONTH ease TRUMOO'S “DAIRY CROSSWORD” PUZZLE TruMoo chocolate milk is delicious and nutritious, made with fresh milk from your local dairy and NO artificial, ‘growth hormones! TruMoo.com Test your knowledge of dairy with TeuMeo's crossword puzzle ‘ACROSS 1 Number of essential vitamins and mineral in TruMao 43. Healthy treat moms and kids love 6. Aight quick meal 7. TruMoo is made with no high-Iructose syrup. own 2, TruMoo has no arificial hormones. 4. Fresh dairy beverage 5. Milkis an excellent source of 6, TruMao has 35% less Taaiay S089 Follow @FitnessMagazine the Pap became standard in the late 1940s, so did the yearly gyno exam, But in 2012, based on new research, the American College of Obstetricians and Gynecologists {ACOG) told its members to dial back on the Pap test and give it every three years; for women 30 and older who combine it with atest for human papillomavirus (HPV), the recommendation is every five years. The reason: Although the Pap can be a lifesaver, there is no benefit to screening on an annual basis, because cervical cancer is slow growing. “If you do Pap smears frequently, you'll get some results that are ‘not normal’ but arent cancer” Dr. Alexander says. “Patients might then be ordered to have uncomfortable additional testing, which causes anxiety and ccan, in rare cases, lead to severe complications” ‘As for annual pelvic exams, ‘women simply don't need them, research has found. The exams are not necessary to screen for Should You Say Yes to the Test? If your doc prescribes additional exams or procedures, ask her these questions before you agree. Wis this test based on a national recommendation? Iso, what is it? [Does the recommendation apply to all women, or is there a special reason for me to have this test? why now? How often will need it? wnat will we learn from it? What happens if the results are positive? Source: Carin Westnet MD. 2 rotesorofstetnes and gyscolgy St columia Unies Medea! Center Sa FTNESS aavsory board memberovarian and uterine cancers or sexually transmitted infections and they don't need to be done before a woman starts taking oral contraceptives. "Gradually more and more ob-gyns are realizing that the pelvic exam doesn’t have to be done so frequently? Dr. Westhoff says THE BOTTOM LINE The ACOG still recommends an annual gyno visit, but unless you have a medical problem or new symp- toms, you probably don't need a pelvic exam between Pap tests, Dr. Westhoff says. Many women are squeezing their breasts into the mammo machine when they don't need to, some experts believe. In 2009 the USPSTF set off a firestorm when it said that research did not support annual mammograms for women in their forties and that average-risk women in their fifties could get one every other year. The reason for the shift, the organization says, was that mammograms don't save enough lives to warrant the risks. Although the screenings reduce the breast cancer death rate by 15 percent, mammograms can also cause harm, according to the USPSTE. One review found that ‘women in their forties who had annual mammograms for 10 years had a 56 percent risk of having a false-positive result, which led to further testing for something that turned out to be harmless. False positives can cause considerable emotional distress, a number of studies found. Such results also lead to unnecessary procedures, like biopsies or the surgical removal of a lump—or both, as in Jackie Lahey’s case. But that's not the worst of it Because mammograms tend to.catch small slow-growing health report cancers—some of which might never cause a problem—women ‘may undergo radiation therapy, chemotherapy and surgery they don't need, Mammograms even pick up precancers. Recently an advisory group to the National Cancer Institute (NCD) recommended that the word carcinoma be removed from conditions like ductal carcinoma in situ (DCIS), a precursor to breast cancer, so that women aren't frightened into getting aggressive treatment, such as surgery, for something that may never become malignant. ‘DCIS is quite varied; some are more serious, others less so. The ‘majority of DCIS cases progress very slowly, perhaps over a decade,” says Laura Esserman, MD. an expert on the NCI panel. However, those in favor of annual mammographies counter that we don't yet know which cancers will be slow growing rather than aggressive and that hey, 15 percent of lives saved is a lot of lives. Plus, a new study ‘of women who died from breast cancer found that 65 percent of the deaths occurred among those who never had a mammogram; half the women diagnosed with fatal cancer were under age 50. But the study, Dr. Esserman points out, merely proves that if you have an aggressive cancer, you're ‘more likely to die from it. "There is no proof that if screened, those who died of breast cancer would somehow have survived.’ she says. THE BOTTOM LINE The USPSTF recommends mammograms every two years starting at age 50, while the American Cancer Society still advises annual mammograms for women 40 and over. “I advise women to follow the USPSTF guidelines, but if you're at high risk or have dense breasts, you should get.a screening every year, starting at 40? Dr. Esserman says. © fitnessmagazine.com Apri 2014 GET Silk'n Sela Silkn SMOOTH Saas 0d acer cree FREEDOM ™ HAIR REMOVAL Silk'n Flash&Go Freedom is an Pere eae ered pees ec DT ued in as little as 6 weeks Sg ny Se ed cc es ad Rerernte Ls eet Pan uAIN FLAVOR. NOT CASH. Creamy parmesan. Freshly made pasta. All-natural, premium white meat chicken. Ready for two in ten minutes. Plus all profits go to charity. That's our kind of comfort food. In the frozen aisle. 3 i § 2Juice It Up DT UC ENC RTE SRR Cad Caen nasil UMS ANG Reet ce Tc Nee ee oe NLT PUR OU BION a eesti Rtsn eae ces arat ty eRe eeo cet i<) COC C Neo ato) eae ea ee ages e RR ONC acne cave SEER tym ET ea Oe rs ed By Jessica Girdwain ate ene CNet \ 4 fithessmagazine.com apnizos 107eat/smart nutrition A month ago I decided to start juicing, Call me lame, but those celebs with totally covetable bikini bodies are always toting around algae-colored concoctions. I figured. that juicing, aside from breathing, is about the only thing we could have in common. So I bought a juicer and an entire basket of produce and went to town. My first batch was gnarly (dont love kale that much), but eventually I got the hang of it, Now [feel like one of those women who does yoga at 6 a.m., whips up her own face scrub and meditates— ‘without actually doing any of those things. Drink to Your Health DIY DELICIOUS While I could just buy juice at Heel quit Metin the store, a lot of bottled varieties Parenter contain added sugar. Also, they're Pree iets pasteurized (heated to kill off pear bacteria and extend their shelf board member and the author of lite), which fresh-juice fans say The Flexitarian Diet. degrades nutrients, though there Juice isnt a replacement for rom Sin ous oa isn't much research to back up whole fruits and veggies, of course, Makes one 20-ounce serving their claim. Bottled juice may but it does let you fit in ones Ve. Granny Smith apples contain abit less vitamin C (the that you might not eat otherwise, 4 Kale leaves nutrient breaks down the longer it like beets or carrots, especially aac sits ona shelf), bt "the difference at breakfast, which is usually a toe probably isnt large enough to no-vegetable zone. And the more 4% lemon, peeled have a significant impact on your produce you consume, the better. health? says Luke Howard, Ph.D., People who got just three servings . a food scientist at the University of __of vegetables a day lived nearly ae ‘Arkansas in Fayetteville three years longer than people Rae eet One thing everyone canagreeon who avoided veggies, according to 7 carats is that juice made minutes before a study in the American Journal of 4 Linch pece ginger, peeled you drink it tastes way fresher, and Clinical Nutrition. Upping your plein that’s a big reason so many people intake can protect against cancer Breer are converts. Plus, juicing helps and help you drop pounds too Ceara you sneak in a bunch of produce. (produce is low-cal and full of water, Because about 70 percent of women. which fills you up). Plus, because struggle to meet the USDA's quota the cells in fruits and veggies are From Melvins Juice Box in of four to four and a half cupsa broken down by juicing, their Neer te dday—including me, and I've never nutrients are easier for your body cad met a fruit or vegetable I didn't to absorb, says Nicole Cormier, 4 carot like—that’s key. "You'd be hard R.D,,a coauthor of The Everything 1 Linch thick pineapple ing pressed to eat three carrotsandhalf Juicing Book. 1 Yench piece ginger a bag of spinach in one sitting, but ‘Making your own juice can also patos i you can easily squeeze that much serve asa reset button, say Zoe 5 into a juicer” says Dawn Jackson Sakoutis and Erica Huss, the founders : Blatner, R.D.,a FITNESS advisory of the juice company BluePrint. For a 108 fitmessmagazine.com Apri2014Hungry for the best in taste and nutrition? Giving your family the best has never been so easy! Compared to ordinary eggs, EBs provide: 5% less saturated fat © 10 times more vitamin E 3 times more vitamin B12 © 4 times more vitamin D © 2 times more Omega 3 # 38% more lutein © 175 mg cholesterol (58% DV) Along with superior nutrition comes superior taste: EBs deliver more of the farm-fresh, delicious flavor everyone loves. Superior taste, nutrition, quality, variety, and value-only one egg ‘makes it easy. EBs! ) EGG-LAND'S egglandsbest.com Better taste. Better nutrition. Gitex omtagindsentaps (7) ¢egonttes Better eggs.”eat/smart nutrition Berta d rN oY TC CTR INE) Peers Pere Seay Skinnygirl rea Pomorie TASTY NUTRITION BARS ‘YOU'RE NOT FLUSHING ANYTHING OUT ‘Your body runs on an auto-cleanse system that’s managed by your Kidneys, ver and intestines, and there's no evidence that juice improves the process. Ifyou feel“ighter i's probably because you're eliminating junk food, nt toxins. ‘YOU WON'T STAY SLIM FOREVER You may drop several pounds quickly, but most of’ likely to be water weight. When you cut calories, your body gets energy by releasing glycogen. a type of ear that holds on to water {As Soon as you stop the leanse, you gain the pounds back, Lasting weight loss comes from changing your dit long-term: ‘YOU MIGHT FEEL AS IF YOU HAVE THE FLU Fatigue, nausea, insomnia and headaches are some of the what you want pose se ctet Ani you hv sso of eng Sroordrs ace tstcon tigger ecrtenee AND what you need . instance, I've stopped snacking on Sour Patch Kids, ‘which is probably because juicing is putting me in ahealthier mind-set. Reality Check Treat yourself healthy Bat thee ate dons Jubkingtoa hme mac, ave to choose between blow-drying my hair an 7 making juice in the a.m., my hair wins, And it can Skinnygitl be expensive, because you have to buy a ton of fruits and vegetables and shell out for special equipment. Juicing also leaves chewing to be desired. Tha’ important from a weight standpoint because solid food is more satiating than liquid, says David Katz, MLD, the founding directo ofthe Yale-Griffin Prevention Research Center and the author of Disease-Proof, Juice is a concentrated source of calories that’s easy to consume in a few gulps and contains lite or no filling ber. And because is digested faster than solid food, it causes a rapid increase in blood sugar. Translation? Drinking too much juice, especially fruit juice, can actually contribute to weight gan and has even been linked to type 2 diabetes That's not exactly what I wanted to hear, But the good news, Dr. Katz says, is that juicing can be healthy as long as youte strategic about it. Think scone ofits you would gelling, sautding or steaming—you @TARGET meijer GNC‘wouldn't do it all the time, but its a good tool to have in your produce prep kit, Because juice doesnt contain fat or protein to sustain you long-term, pair it with a slice of whole grain toast and peanut butter for breakfast or with almonds or string cheese as an afternoon snack. And make it veggie-focused (Dr. Katz advises a ratio of, two parts vegetables to one part fruit for just a hint of sweetness) to keep sugar in check With these things in mind, I'm practically a juicing master: I did add an entire lime to my last batch (wowza, sourness!), and the paparazzi have yet to mistake me for a famous actress. But I do feel darn good when I start my morning with a big glass of spinach, apples and kale. @ PIA wake Kea here are three kinds of juicers: fast, slow and ea rn Sy erat BEST FOR BEGINNERS Centrifugal or fast, juicer use blades tabreak down produce in seconds ) ‘They tend tobe compact, budget. riendly and easy to clean plus a f youcaninsert whole fruit without Chopping it first ) $60108300" | Sree kicerountan | Me a ($150, brevile vsacom — INVESTMENT PIECE Masticating, oF slow and ress produce and don't Use heat, which some experts say ks plant enzymes (though others say heat increases the concentration of antioxidants), 2 ‘These also extract more juice, especially trom leay greens, >» era eae | oc nuvion coner NOArtificial & ($380, omegaivicers com) Growth MOST VERSATILE rereraneass Woe fod cers are basicaly high-powered blenders that preserve f Berrchpuip Youlipobanly | fee! fuller. but some people find the thick texture unpalatable. You can also use these to make soup, fut butter and more, $10010700 | Vitam 7500 ($523, vitamibccom) fitnessmagazine.com Apri201¢ 114diet success ANTEE; gntnnTEBD * UNTIL PatTED x: fitnessmagazine.co ©twas three days before my best friend!’s wedding when I saw it: big slice of flourless chocolate cake, beckoning to me from the bakery case. Yes, [had a formfitting bridesmaid’s dress hanging in my closet, but I been good lately, and I could always double up on my gym time. Just like that, my resolve went up in smoke. “We're at our most creative when we're trying to justify giving in to a craving,’ says David Colbert, M.D., a coauthor of The High School Reunion Diet. Luckily, scientists know more than ever about using our powers of persuasion for good, not evil. Here's how to talk your- self out of temptation. oto excuse “If I deprive myself now, I'll just eat more later.” New MANTRA “I'm making a choice, not a sacrifice.” We tend to want what we cant have. But when it comes to cravings, not getting what you want can dampen your desire, “Studies show that we crave what we eat” says Stephanie Middleberg, R.D., a nutritionist in New York City. “So if you eat good-for-you foods, you'll start want- ing them instead of cookies and cake” The key is getting your mind on board until your body can take over. > Smart strategy Reframe the story. “Depriving yourselfis about resisting, and resistance is difficult. Choosing whether to eat something, on the other hand, is empowering” says ‘Michelle May, M.D, the author of Eat What You Love, Love What You Eat. So instead of trying to defeat a craving, put it on the back burner until you've fit in a workout or finished dinner. “That way you can indulge, but in your own time and on your own terms, says Keri Gans, R.D, the author of The Small Change Diet. The tactic may also help you cat less: A study found that people who were told to put off cating chocolate consumed less than those who were told to eat it immediately. The researchers believe that when you wait to indulge, you're probably in less of an impulsive ‘mind-set and in more ofa reflective, ready-to-savor onet/diet success “I deserve a treat after the kind of day I’ve had.” “I deserve kindness, not calories.” Sure, satisfying a craving can give you a quick hit of the pleasure hormone dopamine (and if you're doing it with carbs, a rush of calming serotonin too). But research shows that chocolate’s comforting effect lasts only three minutes. And once the high passes, you're left with the same frustrations as before—plus regret » Smart strategy Verbalize what's making you feel lousy. While emotional eating can add to your woes by pushing up your pants size, “pinpointing your problems: is the first step to resolving them: says Jean Fain, a psycho- therapist and the author of The Self-Compassion Diet. Give yourself few minutes to write about a problem in an email, then read what you've written and delete the draft; according to research published in Psychological Science, virtually throwing away your woes makes it easier to let them go in real life. Satisfying a craving can give you a quick hit of pleasure, but research shows the effect lasts only three minutes. Ifyou still can't stop thinking about what went wrong, do something soothing that doesn't involve consuming calories, like taking a walk. Or snuggle with a pet or a loved ‘one, a proven way to make stress hormones plummet and the feel-good chemical oxytocin spike. Whatever you do, don't get hung up on the past: A study from Wake Forest University found that dieters who didn’t beat themselves up over a perceived failure ate less candy than those who were self-critical, fitnessmagazine.com Apri|2014 “It’s a special occasion.” “Special doesn’t mean stuffed. “It would be crazy to pass up a piece of your own birth- day cake? Gans says. But that doesn’t mean you have to cata ginormous slice—or two, > Smart strategy The satisfaction you get from any one food often drops off with every bite, and research shows, that small portions can be as satisfying as large ones. So if the situation merits a calorie-packed treat, try eating just a few forkfuls, and give them yout full attention: Scientists at the University of Birmingham in England concluded that focusing on what you're eating helps you consume fewer calories later on ‘And remember that you'll have a lot more fun if you feel sated, not stuffed. “You want to experience what's happening to the fullest, and being in a food coma makes, that difficult” Fain says. “Ineed to listen to my body, and it wants ice cream.” “What I want isn’t necessarily what I need.” Think of your body as ifit were a baby monitor: You should pay close attention to it, but you don't have to stopPASTA PACKED WITH ——— fi ® PROTEIN IT’S POSSIBLE WITH BARILLA* Asstrong choice for your family meal, Barilla PLUS® has the same great taste they love, plus 20% of their daily value of protein* Who knew a plate of pasta could make your family feel this good? Barilla.com/PLUS Per 35 02 portion. Contains 200mg of ALA per Ség serving, which 15% ofthe daly value for ALA 1.39.eat/aiet success what you're doing each time it rumbles. “While hunger is your body telling you that you need to eat, cravings are a suggestion, not an order” says Susan Albers, a psychologist at the Cleveland Clinic and the author of Eat.Q. > Smart strategy Start by determining whether you're actually hungry. Aside from the obvious symptoms like fatigue and irritability, pickiness is also a good indicator ‘of appetite. The less you care about eating a specific food and the more you just want to eat something, the likelier itis that you dontt have just a hankering Ifitis only a craving (for example, you would kill for cookie but could easily pass on an apple), make your- self a cup of jasmine green tea and take a big whiff of it before you sip. In recent studies, women who smelled. jasmine were able to significantly reduce their chocolate cravings. Or use your imagination: Other research has, shown that visualizing yourself eating your favorite food can tamp down your desire for it by tricking your brain into thinking you've already indulged. We're all optimists when it comes to our future selves. But diets run on momentum. ovo excuse “I've been really good lately.” New manTRA “I've been feeling really good lately, and I want to keep it that way.” “When you use food as a prize, you risk sabotaging your ‘motivation by signaling to yourself that you've reached an end point; you got the medal, so the race is over” ‘Albers says. "This can be an open invitation to revert to unhealthy behaviors” > Smart strategy Rather than rewarding yourself for a jb well done, focus on how eating healthfully has already paid off. Do you have more energy? Do your clothes fit better? Then take a moment to let the emotions that come with that benefit sink in. Why? In the same way you can get addicted to the endorphins your body releases when 116 ‘itnessmagazine.com Apri 2014 you work up a sweat, “you can get hooked on the feeling ‘of pride or progress, which makes you want to continue down a healthy path,’ Dr. Colbert says. Lp excuse “If that skinny girl can eat a brownie sundae, so can I.” NEW MANTRA “I need to eat what's right for me.” Everyone has a thin friend or coworker who seems to live on junk food and lots of it. And because studies have found that women tend to eat more when they're together, you probably want what she's having every time you two go out to lunch, “Imitating other people, or ‘social modeling: is how ‘we learn to navigate the world almost from the time we're born, and its a hard habit to break;’ says Sonali Sharma, M.D. psychiatrist in New York City. But as tempting as itis to imagine that your friend has discovered some kind of fifth dimension for dieters, whatever is going on with her probably doesnt translate. “Maybe she has a fast metabolism or spends hours in the gym every day” Dr. Sharma explains. > Smart strategy According toa study in the American Journal of Public Health, having.a healthy role model can play a key part in helping you stick to your diet and exercise plan. So think of someone, whether it's celebrity ora friend, whose eating habits you aspire to. (Skip the pin-thin actress who subsists on diet soda alone and instead choose a woman who has professed her love for pizza but limits herself to two slices.) Then, rather than ‘matching Ms. Sky-High Metabolism bite for bite, think, ‘What would my health hero do? and act accordingly. oLp excuse “I'll work it off later.” NEW MANTRA “I'll work out now and treat myself later.” ‘When you're faced with a cupcake in all its frosted deliciousness, more time at the gym might seem like a reasonable trade-off. The problem is that “we're all ‘optimists when it comes to out future selves, Dr. Colbert says. “But diets run on momentum. Its easier to eat ‘well when you're feeling successful and seeing results, than it is when you're trying to compensate for a transgression” » Smart strategy Pound the pavement first and see if you still want that treat afterward. According to a study from Brigham Young University, women had less ‘of an appetite after exercise, which may lower levels of the hunger hormone ghrelin. And in a separate study, a 15-minate stroll cut chocolate consumption almost in half, Jonesing after you've changed into your pjs for the night? Australian scientists found that swishing a drink that contains glucose, like Gatorade, can bolster flagging willpower. @eat/recipes ORDER We've elevated the simple sandwich to dinner status. Get your fill for less than 500 calories with six delicious grand sammies. RECIPES BY CAROLYN MALCOUN PHOTOGRAPHS BY CLAIRE BENOIST od Ja oe Seam amc | ie Bee Sas — Eee aaa s oJ > = aly ™= Re tteat/recipes TURKEY, ARUGULA AND GOAT CHEESE PANINI Hands-on time: 20 minutes Total time: 20 minutes, 41 S.ounce bag arugula 1 tablespoon water 8 ounces sliced lower sodium ‘over roasted turkey breast 8 ounce slices whole-grain bread 4 ounces goat cheese 4 tablespoons pomegranate molasses 1L Place arugula and water ina medium bowl Cover with a plate and microwave ‘on high until arugula is wilted, 1 to 2 minutes. Transfer to acolander and let cool. Press out as much water ‘as possible and transfer to a cutting board: chop. 2. Divide turkey and arugula among half the bread slices and erumble goat ‘cheese over them. Spread molasses on remaining slices and top sandwiches, ‘3. Cook sandwiches ina panini press according to manufacturer's directions, Nutrition facts per serving: 429 calories, 26 g protein, 56 g carbohydrate, 12 g fat (6.3 saturated), 4g fiber. 722 mg sodium fitnessmagazine.com Apri 2014 TUNA NICOISE,. Sino yaaa BLACK BEAN TORTAS: Hands-on time: 15 minutes Total time: 15 minutes 9 tablespoons salsa fresca or pico de gal 1 15-ounce ean black beans, rinsed and drained 1 tablespoon chili powder 1 teaspoon ground cumin Dy cups shredded iceberg lettuce 1 avocado, sliced % cup crumbled queso fresco orteta 4 ciabatta rolls, split and toasted 1. Drain salsa fresca or pico de gallo inva colander, shaking to remove as ‘much liquid as possible, Pulse beans, 4 tablespoons drained salsa fresca or pico de gallo, chili powder and cumin in a food processor until mostly ‘smooth with some chunks remaining. 2. Divide bean mixture, lettuce, avocado, queso fresco or feta, and remaining drained salsa fresca or pico de gallo among bottom halves of rolls: top with remaining halves. Nutrition facts per serving: 264 calories, 12g protein, 42 g Carbohydrate, 9g fat (L.9 g saturated). 12 g fiber, 789 mg sodium’ SUCCESS SECRET The Slice Is Right ‘The Cooking Channel's Kelsey Nixon the author of the new ‘cookbook Kitehen Confidence Savilive © Saucy sandwiches think marinara smothered turkey rmeatballs—require Soft fitings. such as \ tuna salad, wil get something squishy, like whole-wheat Sturdier ingredients lke cold cuts can stand up toa crusty baguette chewy ciabatta is best because itkeeps the oil from making your sandwich soggy.TUNA NIGOISE SANDWICHES SE Hands-on time: 30 minutes Total time: 35 minutes 3 large eggs 16 green beans, trimmed 2 67ounce jars tuna fillets with garlic in olive oll (such as Tonnino) 1 tablespoon fresh lemon juice 1 tablespoon finely chopped nicoise for Kalamata lives 4 Linch thick slices muttigrain ‘country bread 1 garlic clove, peeled 4 romaine lettuce leaves 1 large tomato sliced Black pepper 1. Cover eags with water in a small saucepan and bring to a boil simmer 10 minutes. Using a slotted spoon, transfer eggs to a bowl of ice water and let cool. Peel and slic. 2. Place green beans in the hot water Yyou cooked eggs in and let stand until Crisp-tender, about 5 minutes, Drain and rinse with cool water: pat dry. 3. To make the dressing, measure Ltablespoon oll from tuna jar and put ina small baw; whisk in lemon juice and olives. Drain tuna and discard remaining oll. 4, Toast bread and rub with garlic. Top toasted bread with lettuce, tomato, eggs, green beans and tuna. Drizzle with dressing and season with pepper. Nutrition facts per serving: 430 calories, 21 g protein, 40 g carbohydrate, 21 fat (3.7 g saturated), 5g fiber, 460 mg sodium HAWAIIAN GRILLED CHEESE Hands-on time: 15 minutes Total time: 15 minutes 8 ounces sliced lower-sodium hhoney ham 1 cup diced fresh pineapple 4 Lounce slices low-sodium Muenster 8 Lounce slices challah 4. teaspoons barbecue sauce 1L Divide ham, pineapple and Muenster among half the bread slices. Spread barbecue sauce on remaining slices and top sandwiches 2. Cook sandwiches in a panini press according to manufacturer's directions. Nutrition facts per serving: 320 calories, 20 g protein. 36 g carbohydrate, 11g fat (5.5 g saturated), 3 fiber, 802 mg sodium cor) aCe No panini press? No problem.U/recipes BUFFALO CHICKEN VIETNAMESE-STYLE TOFU ‘SALAD WRAPS. ‘SANDWICHES SE EE Hands-on time: 25 minutes Hands-on time: 30 minutes Total time: 30 minutes Total time: 30 minutes 1 pound boneless, skinless 2 Goounce packages baked tofu (such Chicken Breasts _35 Wildwood SprouTofu Royal Thal) % cup shredded carrots 1 tablespoon grapeseed of canola ol % cup thinly sliced celery 1 2eounce whole-grain baguette 44 cup white vinegar halved lengthwise 1 cup cider vinegar ¥4_ cup light mayonnaise Mi cup tight mayonnaise 1 teaspoon srracha 2 tablespoons cayenne pepper sauce Ye cup shredded carrots (Guch as Frank's RedHat) Ye cuplightly packed cilantro sprigs 4-100 percent whole-wheat wraps % English cucumber, thinly sliced (Guch as Flatout) 4 large radishes, thinly sliced i, euercnratteasuntheson 1. Cut tofu in half lengthwise so you 2 eee een mre eer have a total of 8 pieces. Heat oil in 1 Place chicken in a large saucepan a large nonstick skilet over medium ‘and cover with water. Bring to a bol heat. Cook tofu until browned, 2 to simmer until no longer pink in the ‘3minutes per side. Set aside and let middle, 10 to 15 minutes. Transfertoa cool slightly. ‘cutting board and let cool, then shred 2. Tear out soft inside of baguette using two forks, (Save for bread crumbs, if desired, 2.Meanwhile, combine carrots, celery _or discard) and cut into 4 pieces. ‘Spread mayonnaise on remaining, and vinegars in a small bowk set aside. Combine mayonnaise and sriracha pieces of baguette and top sandwiches, Whisk together mayonnaise and ina small bowl Nutrition facts per ser cayenne pepper sauce in a medium 3. Press shredded carrots and cilantro 377 calones, 2g prota 48 bowl; add chicken and stir to coat. into hollow part of baguette bottoms, Carbohydrate, 13g fat (15 g saturated). Drain vegetables ina colander. shaking Top with cucumber, radish and tofu. 7 fiber. 771mg sodium to remove as much liquid as possible, 3. Fill wraps with lettuce, ‘vegetables and chicken salad. Sprinkle with blue cheese, roll up and cut in half diagonally Nutrition facts per serving: 327 calories, 33 & protein, 28 g carbohydrate, 11g fat (25 ¢ saturated), 7g fiber, 678 mg sodium oeeects Paseo BUFFALO . hea cHicKeNsaLan } poten WRAPS = and tapenade ‘ttnessmagaaine.com- Api 201288Mo indulgent snack bites 3 bites big, 70 calories small | ny waar witt You Special gy NEW SPECIAL K MOMENTS gain Your daily indulgence WHEN YOU Lose?{V2 pull-ups! Double my record! While this isnt exactly true inthe sense ‘of, well true, it isn't lie ether. The Gravitron and | are working up to two unassisted pul ups.t'm putting it out to the Twitterverse to ‘shame mysef into making it true. What's the harm? My daily feeds awash with belies by kim Kardashian and step counts from every babe with a wristband tracker. | Did crow pose in yoga for 3 seconds without face-planting! #itsthejourneynotthedestination {J Mmmm—kale up in my juice again. ‘##greenandbearit | should feel guilty fishing for props for my modest fauxchievements, but there's no way fm going public with a picture of me eraning my neck So my chin is this close to getting ‘over the pull-up bar. 'm not Instagramming, the rug burn on my forehead from the last time | tried crow pose. These would look pretty pathetic next to most workout selfies I see on my social networks—the rippled abs (we gett Six-Pack; put your shirt back on), the CrossFit ‘Amazons flipping tractor tres, the finish-line {ist pumps, the blistered palms. Wf 6 miles before breakfast. Before ‘dawn, even! #topthaty'all WJ My legs are useless after yesterday's WOD. #totallyworthit {can look pretty Jian Michaels in 140 characters—you see what | mean? But I have a feeling that plenty of the people 2: #jealousmucn Ec nterenat ease ‘form and sucking itn for the sports bra shot. For now, 'm going to continue being ‘optimistically truthy about my athletic feats and meanwhile keep training to be a fraction as inspiring as the smack my Twitter handle is talking. \y Cronut: Breakfast of champions! #sorrynotsorry 124 fiessmagazine.com Aprii2014ES, a MUDDLING has ALLERGI MORE TIME TREASURE HUNTIN' f | ee y ye E Ns a 4 S Fo ee 3 S ee ; eh ee ~ chy ye om Se Fa ys ~ F a 9 ~ Children’s, ere Z Children’s ZYRTEC? is clinically proven to relieve kids’ allergy symptoms* for a full 24 hours. Dissolve Tabs)UNNATURALLY QUICK. Se eee tee a eae ed and designed for uncompromising quickness, they bring speed under control to help you start, stop and turn on a dime. ene etd