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 Jan/Feb
FEATURES +
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92 6 Flat-Belly
Powerfoods
THIS 1,500-CALORIE MEAL PLAN
WILL KEEP HUNGER AT BAY

108 Big-O
Sex Secrets
WHAT YOU CAN LEARN FROM
YOUR EROTIC DREAMS

113 Strip Away

Stress
FIND OUT WHAT BRINGS
US TRUE BLISS (HINT: IT’S NOT
WHAT YOU THINK!)

34
122 Easy on the Eyes
SIMPLE MAKEUP TECHNIQUES
THAT WILL ENHANCE YOUR MOST
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128 Go Cocoa Loco

SIX HEALTHY RECIPES
STARRING NATURE’S MOST
Come Over DESIRABLE INGREDIENT

to the 134 Look Great

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

150 Set the

Right Tone
WHY THE COLORS YOU WEAR
CAN ALTER YOUR MOOD AND
THE WAY OTHER PEOPLE FEEL
AROUND YOU
JAMES WHITE

W O M E N ’ S H E A LT H 3
 46
The best
lingerie for
Get-Fit your body

triCks
134
Celeb trainers’
51 Reveal Your
Abs—for Good!
top toning tips! flaTTen your Tummy
in record Time

56 What’s Your
Body’s Real Age?
Take our quiz To find
ouT, Then follow our feel-
awesome advice

64 Get into
Top Form
To geT a hoT bod, perfecT
These four ofTen-mangled
workouT moves

66 Strengthen
Your Body…
and mind
This cardio-yoga rouTine
in EvEry issuE will help you de-sTress as
you sculpT
12 AdviSORS
Indispensable expert tips
14 TELL Women’s HealtH style + HealtHy
What’s on your mind?
Beauty laB Dose
18 ASk Women’s HealtH
What to eat before an early-
morning workout, plus other
need-to-know answers 39 does my hair 68 Trouble
23 SCOOP! Look Old? down Below
clock Wise from top left: ture lillegr aven; lisa shin; chris shipman; lisa shin
common gyno ailmenTs
Breakthroughs in health, age-proof These surprising ThaT many docTors are
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158 ThE AvERAGE
WOmAN 42 Just What 72 The Best Cities
…and change You knead for Women
pampering massage find ouT if your homeTown
Tricks ThaT will make made The cuT in our Third
48 your skin glow annual survey

Eco-chic
essentials 46 Shop Your 78 Are You
Shape: Lingerie healthier Than
The key To rocking
ToTal body confidence is
finding a sTyle ThaT
flaTTers your figure
66
A heart-
Thou?
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 113
Savor
life’s little
pleasures.

96 Hard food
decisions
made easy

SLIM-DOWN EAT SMART

STRATEGIES
96 Tricky
86 Diet Rules Nutrition
That Don’t Suck Questions—
HOW TO DROP POUNDS
WITHOUT DITCHING YOUR
Answered!
YOU MAKE HUNDREDS
SOCIAL LIFE
OF DIET CHOICES
A DAY—THIS GUIDE WILL
90 You Lose, HELP YOU MAKE THE

86
RIGHT ONES

CLOCK WISE FROM TOP LEFT: SUE TALLON; LUIGI CASSINELLI/FOLIO-ID; ART STREIBER; JOSE LUIS PEL AEZ INC/BLEND IMAGES
You Win! 110
THE INSPIRING STORY
OF ONE MOM WHO GOT HER
102 This Plus That Don’t be Garrett
PRE-BABY BODY BACK SHRIMP AND SPINACH SALAD a slave Hedlund
WITH BACON DRESSING to the offers
scale! love
advice.
SEX + LOVE
105 The Secrets
of Close Couples LIFE SKILLS
COMMUNICATION
POINTERS TO MAKE YOUR
LOVE SUPERSTRONG

110 What 118 Smart

Men Think Women, Dumb
ACTOR GARRETT HEDLUND, E-mails
STAR OF TRON: LEGACY, BEFORE YOU FIRE OFF
ON THE KIND OF WOMAN THAT MESSAGE,
MEN GO CRAZY FOR YOU MUST READ THIS

ON OUR COVER
Olivia Wilde photographed by James White. Styling: Kate Moodie. Hair: Terry Millet for Leonor Greyl/The Magnet Agency. Makeup: Melanie Inglessis for Nars
Cosmetics/The Magnet Agency. Manicure: Jenna Hipp for John Masters Organics/Tracey Mattingly. Stella McCartney cardigan, Halston dress, Helen Ficalora
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Available at JCPenney, Kohl’s, Macy’s, and Sears. lilyoffrance.com

 Letter from the Editor

Tap into Your

t
Transformative
Powers
IN HER
WORDS
ADVICE
AND
Transformers. The word may conjure up big-screen images of giant OPINIONS
robots sent from outer space to save the world, but it can also be used FROM WOMEN
to describe people—perhaps not ordinary ones, but certainly earthly INSIDE
THIS ISSUE
people who have cultivated a talent for inspiring positive change
in others. This month we feature six such transformers. They’re all “In yoga, you breathe
fitness gurus, and each employs a distinct training technique to through the pain.
I take that into
help clients and fan followers alike make over their bodies. But despite everyday life.
their different methodologies, I bet all these pros would agree on one When you’re in
thing: Confidence is the key to success, because every transformation a stressful situation,
you can breathe your
starts with the belief that you can make good things happen for way through it.”
yourself. Maybe that’s why every one of these trainers stresses the —Actress Olivia Wilde,
“Come Over to the
importance of building mental fitness and fortitude along with Wilde Side,” page 34
building muscle. Turn to page 134 for their amazing tips on revamping
your body…and your attitude. “In general, women,
like men, should be
The advice you discover there and elsewhere in this issue is able to have babies
guaranteed to jump-start your New Year, New You ambitions. And when they are truly
whether your goals focus on dropping a dress size, deepening your ready. What egg
freezing is doing is
relationship, or scoring a better-paying job (or all three!), something providing women
really cool is guaranteed to happen once you’re on that path: with reproductive

MAKEUP: BRET T JACKSON/SAR AH L AIRD, TORY BURCH CARDIGAN, SPLITS59 TANK , MARCIA MOR AN RING; TURE LILLEGR AVEN
Other people will get psyched to follow in your footsteps. It’s the autonomy.”
—Reproductive
Trainer Ashley law of contagious positivity. OK, I made that up. But anecdotally, endocrinologist
Borden has Nicole Noyes, M.D.,
I have seen it happen again and again, and I’ve also experienced what

FROM TOP: CHRISTOPHE JOUANY, ST YLING: K ATE MOODIE, HAIR: DANIELLE IRENE/ARTISTS BY TIMOTHY PRIANO,
inspirational “Putting Parenthood
tips…and abs! it feels like to see someone morph into a happier, healthier, fitter on Ice,” page 146
being and want in on the action. “Meat is one of the
Which brings to mind the singular premise of a blog priciest items on a
created by an artist friend of mine. It states, “Hoping to grocery bill, and most
Americans eat more
inspire one person who will then inspire another.” I love of it than they should.”
that sentiment. And really, that’s what Women’s Health —Registered dietitian
aims to do too—ignite a kinetic chain reaction of positive Dawn Jackson Blatner,
“Diet Rules That
transformations. Starting with you. Don’t Suck,” page 86

Michele Promaulayko
Editor-in-Chief

Which topics do you

want us to tackle?

Join the Women’s Health reader panel

at WomensHealthMag.com/Panel.

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

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Global Editions/Editors-in-Chief
ArgentinA Chile el sAlvADor puerto riCo
Elena Moreira  Carolina  rodale
Guzman international
guAtemAlA venezuelA
pArAguAy Editorial Director
ChinA
De Hong Mei honDurAs philippines John Ville
uruguAy Lara Parpan
Deputy Editorial
lAtin AmeriCA mexiCo
Lorena Pontones Director of
AustrAliA Women’s Health
Felicity  south AfriCA
Harley  ColombiA niCArAguA Kate Wilson Laura Ongaro

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 Advisors

Tips Our Experts WH ADVISORY BOARD

Give—and Follow ANTHROPOLOGY INTERNAL MEDICINE
Two-
Second
HELEN FISHER, PH.D. BRUNILDA NAZARIO, M.D.
REGISTERED DIETITIAN Research professor and Senior medical editor,
MONICA BEARDEN
Life
member of the Center for WebMD; board certified
Monica owns the nutrition consulting company Human Evolutionary Studies, in endocrinology
NutCom, LLC, and she is the author of The Baby
Fat Diet and Chocolate: A Healthy Passion. In
Rutgers University; author,
Why Him? Why Her? Finding
Real Love by Understanding
and metabolism
Changers
“Go Cocoa Loco,” on page 128, she offers tips for KERI PETERSON, M.D.
working the delicious immunity-boosting treat Your Personality Type; Internal medicine, Lenox
into your diet. Here, she shares two of her own author, Why We Love Hill Hospital; medical
healthy-living strategies. CARDIOLOGY advisor, HealthiNation.com
SHARONNE N. HAYES, M.D. MENTAL HEALTH
Associate professor of
cardiology and director of DIANA L. DELL, M.D.
Assistant professor
the Women’s Heart Clinic,
Mayo Clinic, Rochester, of psychiatry > Wiggle
Minnesota; board
member, WomenHeart:
and ob-gyn, Duke
University Medical Center While You
The National Coalition
NUTRITION
Work
for Women with Heart
Disease, Washington, D.C. MARTHA BELURY, “Don’t forget
PH.D., R.D. to take breaks!
DERMATOLOGY Professor of nutrition, People who
FRANCESCA J. FUSCO, M.D. Ohio State University periodically get
Assistant clinical professor up from their
of dermatology, Mount Sinai LISA DRAYER, M.A., R.D. desks and move
School of Medicine Licensed nutritionist; around while
DIABETES/ health reporter; author, working burn

CLOCK WISE FROM BOT TOM LEFT: BERNHARD L ANG/GET T Y IMAGES; KEVIN SUMMERS/GET T Y IMAGES; IDREAMSTOCK /MASTERFILE; ELIZABETH HENRY/MASTERFILE; MASTERFILE
METABOLISM The Beauty Diet more calories
IRL B. HIRSCH, M.D. ONCOLOGY than those
Professor of medicine, BARBARA
who sit still.”
division of metabolism, GOFF, M.D. —Sharonne N.
endocrinology, and nutrition, Hayes, M.D.
Professor of obstetrics
University of Washington
School of Medicine and gynecology, and
director of gynecologic
FITNESS oncology, University of
HOW I BOOST MARJORIE ALBOHM, Washington Medical Center
MY ENERGY: M.S., A.T.C.

natural
President, National Athletic
Trainers’ Association; author,
Health Care and the Female
Athlete; coauthor, Your
Injury: A Common Sense
Guide to Sports Injuries
CEDRIC X. BRYANT,
CAROLYN M. KAELIN,
M.D., M.P.H.
Founding director, > Resist
Comprehensive Breast
Health Center, Brigham Temptation
and Women’s Hospital,
Boston; assistant “After serving
professor of surgery, yourself dinner,

foods
PH.D., FACSM Harvard Medical School immediately pop
Chief science officer, the leftovers
American Council RELATIONSHIPS into the fridge.
on Exercise MICHELLE R. You’ll be less
CALLAHAN, PH.D. tempted to go
CAROL ESPEL, M.S. Developmental for a second
Exercise physiologist psychologist; author, Ms. helping of
and national director of Typed: Stop Sabotaging cold food.”
“Whenever I feel sluggish from too many group fitness, Equinox
Fitness Clubs
Your Relationships and
Find Dating Success
—Martha Belury,
Ph.D., R.D.
processed foods, I spend a few days eating GASTROENTEROLOGY SEXUALITY
all-natural foods with no more than two MARIE BORUM,
M.D., ED.D., M.P.H.
LAURA BERMAN, PH.D.
Clinical assistant professor
or three ingredients on the label. Raw Professor of medicine,
division of gastroenterology
of ob-gyn and psychiatry,
almonds, salmon, and organic spinach and liver diseases in
the department of
Feinberg School of Medicine,
Northwestern University;
> Save Your
are some of my favorites.” medicine at George
Washington University
director, the Berman Center,
a sexual-function center Scalp
for women and couples
GYNECOLOGY “If the winter
REBEKAH E. GEE, WEIGHT LOSS weather has left
M.D., M.P.H. KERI GLASSMAN, your scalp dry
How I stay fit: Board-certified ob-gyn; M.S., R.D. and flaky, rinse

SPRINTS
assistant professor of President, Keri Glassman, with apple cider
ob-gyn and public health, A Nutritious Life; vinegar after
Louisiana State University author, The O2 Diet shampooing.
The acidity
“Short bursts of high-intensity will restore the
pH balance
exercise take me back to my varsity Ask our experts in your scalp
soccer days. They are great for > Have questions for our advisors? They’re ready to and condition
boosting your metabolism and may answer all of your healthy-living queries. Go to your hair.”
WomensHealthMag.com/Experts.
help prevent hunger by helping —Francesca J.
Fusco, M.D.
maintain blood sugar levels.”

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

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Brands, Inc. All rights reserved. Prices not applicable in Alaska and Hawaii. 120313
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14
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 TELL Women’s Health

J.I. Rodale
Founder, 1942–1971

Ardath Rodale Robert Rodale

CEO and Chief Chairman of the
Inspiration Officer, Board and CEO,
1990–2009 1971–1990

Maria Rodale
Chairman and
Chief Executive Officer

October 2010

WE HEAR YOU!
RISK ASSESSMENT. In October’s “What’s Lurking in Your DNA?” we explored Gregg Michaelson
the world of mail-order DNA tests, which can clue women in on the diseases for President, Integrated Marketing
and Sales, Chief Marketing Officer
which they’re most at risk. The question is, do you really want to know? Here’s what
WH readers had to say: “When I asked my doctor about being tested for the Kenneth Citron
Chief Operating Officer
breast-cancer genes, he asked what I’d do if I found out I had them. I said,
Thomas A. Pogash
‘Nothing more than I am already doing.’ So he advised against the testing.” —Shelly Chief Financial Officer
Jones, Houston, TX “Would I want to know? Absolutely. Especially if dietary
Paul McGinley
or lifestyle changes could [slow] the progress.” —Doreen Rosa Guilfoyle, Deptford, EVP, General Counsel and
NJ “I was diagnosed at age 35 with a genetic eye disease that is gradually taking my Chief Administrative Officer

vision. I’m glad I had 35 years of not knowing.” —Missy Moody Richmond, White Mary Murcko
EVP, Group Publisher
Sulphur Springs, WV “My father was diagnosed with factor V, a gene mutation that
increases your risk of blood clots, and he was just hospitalized with a blood clot in Karen Rinaldi
EVP, General Manager and
his lung. If I tested positive, I’d be more proactive about my health and tell my Publisher, Rodale Books
daughter to be wary of oral contraceptives.” —Kristie L. Crossley, Horseheads, NY
Michelle Meyercord
SVP, Rodale International

CARRIED AWAY
I loved seeing Carrie Underwood on your
October cover (“Carrie’s Sweet Success”).
She’s a talented artist and a great role
model for young women. It’s good to know
she’s just as normal as we are and not all
tied up in the glitz and glamour.
Lindsey Strader, Austin, TX
HEALTHY OUTLOOK
Thanks for explaining the new health-
care plan in October’s “Reform School.”
Having the best doctors, surgeons,
medicines, and facilities doesn’t mean
squat if people end up in serious debt
from using those resources—or dying
because they couldn’t afford them at all.
Michelle Curtis, San Diego, CA
FREE FOR ALL?
According to October’s “Reform School,”
vaccines, Pap smears, pregnancy
screenings, and cholesterol and diabetes
will be no more “free” than welfare checks Amy L. Plasha
are. We’ll all pay for these services, either SVP, Human Resources
in increased premiums or higher taxes.
Katherine Dill, Carmel, IN Joseph Burke
VP, Green Culture Services
MENTAL EDGE
As a college athlete, I enjoyed reading Steve Madden
“Get Your Head in the Game” (October). VP, Creative Services and
Digital Product Development
It’s been hard handling the anxiety of
tryouts, but this article taught me tricks
that will help build my confidence! We inspire and enable people
Brooke Schutrum, Fredonia, NY
to improve their lives and the
world around them.
Where to Reach Us
Write to us at editors@womenshealthmag.com
or Women’s Health Letters, 733 Third Ave.,
New York, NY 10017. Please be sure to include
your full name, address, and telephone number.
All letters submitted become the property of
Women’s Health magazine. By submitting a
letter, you consent to allowing Women’s Health to Rodale Inc.
edit your letter and to use your letter along with 33 E. Minor St.
your full name in any manner and in any medium
LISA SHIN

worldwide in perpetuity for any purpose. Emmaus, PA 18098

tests would be free [for some women] 610-967-5171
under the new health-care plan. But they rodale.com

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

 FROM THE NET WORK THAT
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Losing is their only hope.

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 Ask Women’s Health
• We have the ansWers!

Q What should I
eat before working
out in the morning? —Elizabeth B., Alexandria, VA

Carbs—they are a great source of quick energy and

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

Iron, zinc, and vitamins

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

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

ASK WH
rich snack, such as peanut
butter on a slice of whole-
wheat bread or four whole-
grain crackers with one
ounce of low-fat cheese, half
an hour before you plan to
drink may help, says Morgan.
Protein is tough for the body
to break down, and having
something in your stomach
can help you feel less woozy.
What is BPA and how
can I cut down on my
exposure to it?
—Susan W., Lexington, KY
This controversial chemical,
also called bisphenol A,
is used to make items such
as multiple-gallon water
bottles, plastic toys, food
containers, metal food can
liners, and even receipts,
says Maida Galvez, M.D., an
assistant professor at Mount
Sinai School of Medicine in
New York City. Heat causes
BPA to leach from plastics,
and research shows that
exposure may be associated
with an increased risk of
heart disease, diabetes, and
liver disease. Protect yourself
by washing your hands
after handling receipts,
keeping plastics out of the
microwave and dishwasher,
and using glass containers
when consuming warm
foods or liquids. Avoid plastic
containers that have a “7”
recycling code number on
the bottom (which means the
item might contain BPA), and
look for product labels that
say BPA-free, says Galvez.
YOUR 2¢
Here’s what you had to say about these hot topics:
IF YOUR GUY ASKED
YOU TO HAVE
A THREESOME,
YOU WOULD…
WHAT IS YOUR MAN’S MOST
ANNOYING HABIT?
LEAVING LETTING
CHANGE ALL THE TRASH
OVER PILE UP
6% 18%
20 W O M E N ’ S H E A LT H
ASK the GUY NEXT DOOR
Q
Guys want what they can’t
have, so I’m not surprised he’s
hounding you. Syncing up your
sexual desires is crucial, and
while it’s OK to turn him down,
you can’t dismiss his out-there
requests. If you’re willing to
experiment, convince him there
are other ways of amping up the
bedroom action. Various forms
of mild kinkiness (role-playing,
sex toys) could act as a release
valve, and meeting him halfway
shows just how open you really
are. He ought to respect that and
make some compromises of his
own. If he doesn’t, there may be
deeper issues—in which case
the only threesome I’d suggest is
you, him, and a shrink.
My husband had his first
equipment failure. How do
I talk to him about it?
—Lindsey C., San Francisco, CA
You can’t kick a man while he’s
down. Whether he’s stressed,
drunk, or out of the groove, your
only move at that moment is
to cuddle up and melt into his
chest. If this failure to launch
happens more than once and
you want to help him work
through it, bring up the topic
when his sexual confidence
isn’t at rock bottom (i.e., out
of the bedroom) so that he’s able
SAY “NO WAY!” SAY YOU’D THINK
55% ABOUT IT
30%
LEAVING LEAVING
THE TOILET DISHES CLOTHES ON
SEAT UP IN THE SINK
21% 26%
/ January/February 2011 / WomensHealthMag.com
• MATT BEAN
My husband wants to have
a threesome. I’m not into
it at all, but he keeps asking
about it. What do I do?
—Lauren D., Chicago, IL
…and
waitress
makes
three.
to shed the shame factor. Try Can I get my man to change
something like, “You know that his annoying little habits
thing that happened the other without nagging him?
night? Is something wrong that —Christina B., Des Moines, IA
you want to talk about?” Fix We’ll follow rules if they’re
the problem between his ears administered fairly, but if we’re
and, most of the time, you’ll fix nudged a million times about
what’s between his legs. a sock here or a seat-lid salute
there, it doesn’t seem like a
sincere plea for us to change
our ways. Regarding minor
domestic issues, guys respond
to intensity, not frequency.
If a small issue does warrant
a big stink, have a straight-
talk session: Tell him what’s
driving you crazy and why it
SUCK IT UP AND
will mean a lot to you if he tidies
GO FOR IT
15% up. Then resist pestering him
if he doesn’t comply 100 percent
in the first 24 hours. Lasting
HAVE YOU EVER
change takes some time.
BEEN WITH A GUY
WHO HAS HAD AN
EQUIPMENT
ERIC FRIDEEN/ TRUNK ARCHIVE
FAILURE?
YES Got a question for the
56% Guy Next Door?
> He’s ready to solve your
LEAVING NO relationship problems at
WomensHealthMag
THE FLOOR 44% .com/GuyNextDoor.
29%
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 Breakthroughs You Can Use
Fitness

SCORE SKI-
BUNNY BUNS
Prep your thighs and
glutes before hitting
the slopes this season.
Toning your lower
body helps make your 1/ Stand with your
knees less vulnerable right foot in front
of your left, elbows
to injury because your bent at your sides.

Trail leg muscles will have Lower into a lunge

until your right
warning: better control over thigh is parallel to
the floor and your
Dangerous your movements, says left knee nearly
curves touches the floor.
ahead! personal trainer Karen
Merrill, a spokesperson
for the American
Council on Exercise.
The split-lunge jump
strengthens your legs
and develops the much-
needed balance that
helps you cut through 2/ Jump as high
the powder. Starting as you can, raising
your hands over
four weeks before your

82
your head and
switching legs in
PERCENTAGE OF ADULTS WHO
DON’T MEET THE GOVERNMENT’S
trip, do two sets of 10 midair. Land softly,
EXERCISE RECOMMENDATIONS.
AIM TO DO 150 MINUTES OF MODERATE
reps twice a week. Not then lower right
into another lunge.
EXERCISE (OR 75 MINUTES
OF VIGOROUS ACTIVITY) A WEEK,
a skier? This exercise is Repeat, switching
legs again so
AND DO FULL-BODY STRENGTH
TRAINING AT LEAST TWICE A WEEK. also an all-star toner for you’re back in the
starting position.
R AYMOND MEIER / TRUNK ARCHIVE; MCKIBILLO (ILLUSTR ATIONS)

Source: American Journal

of Preventive Medicine legs, butt, and core. That’s one rep.

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

January/February 2011 / W O M E N ’ S H E A LT H 23
Nutrition SCOOP!

THE CASE OF THE

VANISHING NUTRIENTS
Tea time?
More fruits and vegetables are available to us today than Make your
at any other time in history, but they don’t pack the same own brew.
nutritional punch as they did 60 years ago, finds a study
published in the Journal of the American College of Nutrition.
Researchers call it the dilution effect: Farmers feel pressure
to make their crops grow bigger and faster, which sacrifices
the amount of nutrients the plants are able to absorb. It’s
not all bad news though. Larger crop yields mean that
produce is less expensive, so you can afford to eat more of
it to satisfy your nutritional needs. And because veggies are
so low-cal, eating more produce is
an easy way to slim down. Here’s
how some key nutrients have
decreased since 1950:

PLANT NUTRIENT % LESS

Carrots Iron 24
Eggplant
Ascorbic
acid 44
A STEEP CLAIM
Broccoli Calcium 37 Bottled teas are often touted as
Winter Riboflavin 52 containing a slew of antioxidants, but
squash
findings presented at a meeting
of the American Chemical Society

78
THIS JUST IN
revealed that their levels don’t even
Milk Away
come close to those of home-brewed
Bad Breath tea. The researchers found as few as
A garlicky pizza sounds three milligrams of polyphenols—
great, right? Not to
anyone who has to hang antioxidants that may help prevent
with you for the next cancer and diabetes—in premade teas,
FROM LEFT: LISA SHIN, FOOD ST YLING: K AREN EVANS/SIXTEEN APPLES; TR AVIS R ATHBONE
few hours. Spare them
by drinking a glass of compared with up to 150 milligrams
milk. Moo juice reduces in the kind you make at home. (You
the presence of the
compounds that cause need at least 125 milligrams a day to
garlic breath by as much PERCENTAGE GREATER RISK THAT A
PREGNANT WOMAN WILL DELIVER BEFORE
reap the most health benefits.) To make
as 95 percent, reports
a study in the Journal
37 WEEKS IF SHE DRINKS FOUR OR MORE
DIET SODAS A DAY. RESEARCHERS SUSPECT
a polyphenol-packed cup, steep the
of Food Science. For the
best results, make it
THAT ARTIFICIAL SWEETENERS MAY TRIGGER
EARLY DELIVERY, WHICH CAN RESULT IN
leaves for six to 10 minutes.
BIRTH DEFECTS AND HEALTH PROBLEMS.
whole milk. While any Source: The American Journal
kind of milk will kill of Clinical Nutrition

the garlic aftermath,

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

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

WHERE COCOA
ROASTED BLISS
MEETS THE

GOODNESS
OF ALMONDS.
AND ADDED CALORIES
ARE GIVEN THE
COLD SHOULDER.

EmeraldNuts.com
Weight Loss SCOOP!
twelve
AVERAGE NUMBER OF POUNDS DIETERS LOST OVER TWO YEARS WHEN THEY GOT 580 MILLIGRAMS OF CALCIUM FROM
DAIRY PRODUCTS (THE AMOUNT IN JUST UNDER TWO CUPS OF MILK) EVERY DAY. Source: The American Journal of Clinical Nutrition
SWEAT
OFF YOUR
APPETITE
Another reason to
hit the gym: Exercise
may help control
hunger, reports the
journal PLoS Biology.
Obese rodents that
were put on a regimen
of cardio exercise had
increased levels of
an anti-inflammatory
protein in their brains
and ate less as a
result. “Obesity
causes inflammation
in the hypothalamus,
which decreases its
sensitivity to the
hormones that tell us
when to stop eating,”
says lead study author
José Carvalheira, M.D.,
Ph.D., of the University
of Campinas in Brazil.
“Exercise reduces
inflammation
Send your and restores those
tummy a signals.” More
“stop eating” research is needed
signal. to see if the same
is true in humans.
WHAT IS IT?
cap·sin·oids / kap' sə-noidz / n. Compounds in sweet peppers that may
mimic the metabolism-revving effect of capsaicin in hot peppers. Taking a supple-
ment that contains capsinoids can up your resting caloric burn by 20 percent.
Source: Nutrition & Metabolism
26 W O M E N ’ S H E A LT H / January/February 2011 / WomensHealthMag.com
THIS JUST IN
Nothing to
Sneeze At
When the pollen count
is up, your weight
may be too. Women
who take prescription
antihistamines are an
average of 10 pounds
heavier than those who
don’t pop the pills,
reports Obesity. One
theory: The meds
may interfere with
histamine’s role in
reducing appetite and
increasing calorie
burn. If you suddenly
gain weight while on
an Rx antihistamine,
talk with your doctor
about alternatives,
such as allergy shots.
CHEAT NOW,
PAY LATER
Here’s why it’s important
to stick to that weight-loss
resolution: People who
gained 14 pounds in a month
by exercising less and eating
more were still up nearly
seven pounds from their
original weight 30 months
later, despite going back
to their healthier patterns,
CLOCK WISE FROM BOT TOM LEFT: CHRIS SHIPMAN, HAIR: MICHIKO BOORBERG, MAKEUP: LEA SIEGAL /FORD ARTISTS,
according to Nutrition &
ST YLING: THEA PAL AD, R ALPH L AUREN RL X HOODIE; MAREN CARUSO/GET T Y IMAGES; ADRIANA WILLIAMS/CORBIS
Metabolism. Researchers
believe gains can have long-
lasting effects because
fluctuations may cause the
body to find a new set point
for its normal weight. Weigh
in weekly to stay on course.
Eat this
fat-burning
food.
 Now almost anywhere you use sugar,
© McNeil Nutritionals, LLC 2010.

sweet!
you can get fiber.

Blueberry Muffins Prep Time: 15 M

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

Almost anywhere you use

1. Place oven rack
2. Preheat oven to
spray liners with
in top B∕d of oven
400 degrees F. Lin
.
e 12 muffin cups

sweet!
nonstick cooking with paper liner
sugar you can now get fiber.
3. Sift together fl
4. Beat margarin
our, baking pow
e at medium spee
spray.
der, and salt, set
aside.
s. Lightly

add SPLENDA® Gr d with an electric

anulated Sweete mixer until cream
Add eggs one at ne y. Grad
a time, beating un r and honey, beating until light an ually
Alternately add fl til blended after d fluffy.
our mixture and each addition. St
Beat at low spee milk, beginning ir in vanilla.
d until blended af and ending with
5. Spoon batter ev ter each addition. flour mixture.
enly into paper-l Fold in blueberri
golden. Remove ined muffin cups es.
from pan immed . Bake 20 to 22 m
Nutrition Info pe iately and cool on inutes or until
r serving (1 muffi wire rack.
Calories 160 | Calories n) :
Sodium 300mg from Fat 40 | Tota
| Total Carbohyd l Fat 4.5 g (Sa
rates 29g | Dietar t 1 g) | Cholesterol 35mg
y Fiber 5g | Suga
rs 8g | Protein 4g

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Beauty SCOOP!
WHAT IS IT?
nu na·tu·ral \ nü na´-che-rel \ n.
A growing trend in which manufacturers
formulate beauty products that combine
natural ingredients (like phytochemicals)
with synthetic ones (like peptides) for
a one-two punch of health benefits and
effectiveness. Find the combo in products
such as Yes to Carrots moisturizer and
Dr. Brandt Skincare Time Arrest.
Source: Mintel Beauty Innovation

STRAIGHT
THIS JUST IN
TRUTH
Skin Care News for fans of chemical
That Cares hair straightening:
Fighting cancer Even though many salon
is tough enough. treatments claim to be
And the side free of formaldehyde, a
effects of chemo known carcinogen, some
and radiation— still contain dangerously
high amounts, says a lab
including irritated,
analysis at Oregon Health
inflamed skin— and Science University.
don’t help. But In fact, the level in one
now patients product measured a
have a remedy. staggering 10.6 percent.
The antioxidant- Along with increasing

MEET MATTE
rich skin-care line your cancer risk, that’s
from Lindi Skin high enough to irritate
includes face wash, your skin, nose, and eyes,
moisturizer, lip says lead researcher
Good-bye, glossy lips! This 1/ Exfoliate. Matte formulas
don’t have a lot of moisture, so balm, eye cream, Dede Montgomery, an
season, the look is matte. dry, flaky lips stand out. Brush body wash, and
lotion specially
occupational safety
and health specialist.
lips with a clean toothbrush
“Because these hues are more or a warm, wet washcloth to formulated Until scientists know
more, your safest way to
opaque than sheer formulas, slough off dead skin.
2/ Condition. Dry lips will
with soothing
botanicals. In a straight locks may be
this trend leaves little room cause color to bleed, so apply Northwestern a hair dryer and good ol’
elbow grease.
for mistakes,” says senior a thick coat of lip balm and
let it sit for a few minutes. Blot
University study,
75 percent of
CLOCK WISE FROM TOP LEFT: SAR AH SILVER; WALTER CHIN/ TRUNK ARCHIVE; LISA SHIN
M.A.C makeup artist Fatima excess with a tissue. cancer patients
Thomas. Follow her smudge- 3/ Color. For a precise
application, use a lip brush to
using the products
reported less
proof plan for pulling off the swipe on the tint. Or use a
chubby matte lip pencil. Try
dryness, and
70 percent said the
understated yet sexy style. Nars Pure Matte Lipstick in
Terre De Feu, $25, sephora formulas improved
.com, or Sonia Kashuk Velvety their skin’s
Matte Lip Crayon in Rosey appearance.
Nude, $8, target.com. $10 and up,
lindiskin.com

twenty-four
PERCENTAGE
DECREASE IN THE
APPEARANCE
OF WRINKLES
AMONG WOMEN
WHO DRANK
SIX CUPS OF H20
A DAY FOR
EIGHT WEEKS
Source: Cotswold
Medical Aesthetic

28 W O M E N ’ S H E A LT H / January/February 2011
Health SCooP!

fifteen Take back

Percentage of women
who have binged on booze
(four or more cocktails in
two hours) in the Past month.
slow down! binge drinking
can increase your risk
of stds and liver Problems.
Source: Centers for Disease
Control and Prevention

Wash
and dry
Getting hands clean isn’t

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

about their peers (like,

Stand and slowly lift and
lower your heels.
on e-word answe r
“Vanessa totally aced that
presentation” or “Kate’s
outfit is so cute!”) not only
see an uptick in their own
self-esteem but also feel
more socially supported,

Photodiagnosis
says study author Jennifer
Cole, Ph.D., a psychologist
at Staffordshire University
When a doctor issues a verdict based on an e-mailed in the U.K. That’s
or texted photo (e.g., you send in a shot of your cut-up welcome news for upbeat
knee to see if you need stitches). Experts say this could motormouths—having
work just as well as in-person visits for minor problems. strong social connections
Source: George Washington University Medical Center
has been linked to a
longer, healthier life.
 WALK BECAUSE
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Sex SCOOP!
GET HIS
NUMBER
If you must know how many
notches are on his bedpost,
check out the size of his…
smartphone. A recent survey
by OkCupid.com found
that iPhone users have had
more sex partners than those
who use a BlackBerry or
Android. Why the link between
phone brand and booty calls?
Different types may attract
people with different sexual
proclivities. “An iPhone user
may be more creative and
explorative,” which may mean
he’s more open to casual
sex, says relationship expert
Logan Levkoff, Ph.D. “A
BlackBerry is more corporate,
so the person using it might
prioritize work over dating.”
AVERAGE NUMBER
OF SEXUAL
PARTNERS BY AGE 30
Android users 6 6
BlackBerry users 8 9
iPhone users 10 12
COMMIT TO
BEAT STRESS
Monogamy is the new
massage. At least that’s the
takeaway from a recent
study in the journal Stress,
which shows that a long-
term commitment may ease
tension in your life. When
researchers measured
levels of the stress hormone
cortisol in 500 men and
women before and after they
took an anxiety-inducing
test, singles had higher levels
than married people or those
in long-term relationships.
“Having a partner’s support
may make stress easier to
deal with,” says study author
Dario Maestripieri, Ph.D.
32 W O M E N ’ S H E A LT H
30
Your brain is
the strongest
sex organ.
PERCENTAGE OF WOMEN
AGES 18 TO 25 WHO SAY THEY
“FEEL POWERFUL” WHEN
PERFORMING FELLATIO
Source: European Journal of
Contraception and Reproductive
Health Care
THIS JUST IN
Too Hot
for TV?
Since former senator
Bob Dole first shilled
for Viagra almost
a decade ago, the
erectile dysfunction
drug has gotten plenty
of publicity. So the
fact that Zestra,
THE BIG
a nonprescription oil
designed to heighten
female arousal, hasn’t
PLACEB-O!
FROM RIGHT: GABRIELLE REVERE, SEVEN FOR ALL MANKIND JEANS; CHRIS CR AYMER / TRUNK ARCHIVE; PHONE COURTESY OF APPLE
been able to buy
commercial time since
2009 seems, well,
dysfunctional. Radio Libido lagging? The key to revving it up may
and TV stations have
refused to run the be above your waist. In a new study, one in
ads or required late-
night time slots. Is
three women with sluggish sex drives got a
the double standard significant libido boost after popping what
sexism? Perhaps, says
Bat Sheva Marcus,
they thought was a prescription med. In reality,
Ph.D., cofounder they were given sugar pills. The findings,
of the Medical Center published in The Journal of Sexual Medicine,
for Female Sexuality
in New York. Society suggest that participation in the study, not
believes that men’s
sexual urges deserve
the “drug,” is what did the trick. “They were
more attention than asked to have sex, to keep a log of their
women’s, she says. But
that may change when satisfaction, and to think about their sexuality
ad budgets for these on a regular basis,” says study author Andrea
products are as big as
Viagra’s, she adds. Bradford, Ph.D. “We think that in itself may
have been therapeutic.”
WHAT IS IT?
speed plat·ing \ spēd plāt-ing \ n. Speed dating for foodies. Singles are
paired off with a different date for each part of a four-course meal. These food-
focused flirtfests are now taking place in New York City and will be expanding
to more cities later this year. Find details at speedplating.com.
/ January/February 2011 / WomensHealthMag.com
 COVER
EXCLUSIVE

WILDE
COME OVER TO THE

SIDEBeautiful? Obviously. Talented? Totally. Smart? Incredibly.

But what has really boosted actress OLIVIA WILDE ’s happiness and
success is her empowering approach to life. Here, she
shares her balanced attitude toward food, fitness, and fame.
BY ALLYSSA LEE / Photographs by James White
 Olivia Wilde is hot.
Sweating, actually. It’s an
unusually cool, overcast
Saturday morning in Venice,
California, but inside a
neighborhood fitness studio,
beads of perspiration have
gathered on the actress’s brow.
Crouched over a sleek spin
bike, the 26-year-old is pedaling
furiously in the middle row of
the 9:15 a.m. spin class, her

de
face glistening, her blue-green
eyes lasers of focus.
Olivia is a regular at the
studio, but it’s been a while
since she has attended a class.
A month earlier she was bucked
from a horse while filming
Cowboys & Aliens, a sci-fi
Western costarring Daniel Craig
and Harrison Ford due out this
summer. “It was embarrassing,
because I was the only girl
[doing the stunt],” says Olivia.
Thankfully, she emerged
without serious injury, but she’s
not sure how her first time back
in the saddle will feel.
While others whoop and
holler to the beats of Justin
Timberlake and Beyoncé, Olivia
pedals silently and steadily,
Don’t be and rides out the burn. “When
fooled by you feel like you’re going to
the sultry die…keep going,” she says.
pose: “I’m “Always keep moving.”
actually
shy,” says
Olivia. Lucky
James Icon
dress, Elizabeth
thirteen
and James Perpetual motion is a
shoes, Robert Lee
Morris cuff concept Olivia is familiar with.
She may be best known for her
role as Dr. Remy “Thirteen”
Hadley on Fox’s hit drama
House, but her film career is
racing full speed ahead. Right
now, she can be seen in Tron:
Legacy and the thriller The Next
Three Days, with Russell
Crowe. She also has a political
satire called Butter, with

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

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

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

Just breathe. “in yoga,

you breathe through the
pain,” says olivia. “i take
that into everyday life.
When you’re in a stressful
situation, you can breathe
your way through it.”

try a meatless
monday. “When you
eat meat often, the
stuff that you eat with it
usually contributes
to the fat content of the
meal,” says olivia. so
St ylInG: k Ate moodIe, hAIR: teRRy mIllet foR leonoR GRe yl / the mAGnet AGenCy, mAkeup: mel AnIe InGleSSIS foR nARS

she suggests not having

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

skip the Carbs. “i love

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

keep it Clean. “if i feel

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

Catch more of Olivia

> To see an exclusive
behind-the-scenes video from our
shoot with the actress, visit
WomensHealthMag.com/Olivia .
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 Just What You Knead � � � � � � � � � � � 42
Shop Your Shape � � � � � � � � � � � 46
Stylish by Nature � � � � � � � � � � 48

Does My
Hair Look Old?
Don’t laugh: The signs of aging show up in some surprising
places. But by launching a preemptive strike, you can
stephen lee

outsmart these four birthday-betraying areas of the body.

B y Roo p ika Malh ot ra

w o m e n ’ s h e a lt h 39
 Beauty Lab
2 moisture with age. And the dryness
Age giveaway:
ThiN hair
> The cause: hormonal changes,
diet, and inadequate levels of iron in
the bloodstream can all play a role
in your hair’s overall loss of thickness.
“elevated testosterone levels have
a miniaturizing effect on hair follicles,
which causes thinning,” says A. Bobby
spence, a trichologist at the hair loss
Clinic in Alexandria, Virginia.
> The cure: pop a multivitamin that’s
rich in amino acids and B vitamins,
such as elon Matrix 5000 ($28 for 60
capsules, elonsale.com), daily to boost
thickness and shine. Your doctor can
prescribe Rogaine, which contains
follicle-enlarging (read: thickening)
minoxidil. As a last resort, a derm or
trichologist (hair and scalp expert) can
use precision laser hair therapy, which
relies on low-level light beams to
gently stimulate growth. A 12-month
treatment program of weekly hour-
long sessions costs about $3,500.
40 w o m e n ’ s h e a lt h / January/February 2011
Does My Hair Look Old?
1
Age giveaway:
YelloW TeeTh > The cure: try OtC remedies such
aNd recediNg Serum (2), $50, at drugstores, which
gumS
> The cause: Over time, surface
bacteria and dark-colored drinks cause
enamel stains, while plaque overgrowth
can result in receding gums. “excessive
plaque buildup can lead to gingivitis,
a disease that causes bleeding and
tenderness in the tissue around the
teeth,” says lawrence e. Brecht, D.D.s.,
a prosthodontist in new York City.
> The cure: Floss daily—no excuses!
“It’s a must to help maintain healthy
gum tissue and keep it from receding,”
says Brecht. Another reason to floss?
According to a study in Plastic and
Reconstructive Surgery, gum disease
can create structural changes in the
jawbone that make wrinkles and
sagginess more pronounced with age.
Keep your teeth white by carrying
disposable toothbrushes—like Colgate
Wisps (1), $8, drugstore.com—in your
purse and brushing up after eating
or drinking to remove bacteria. plus,
use whitening strips every six months.
try Crest 3D White 2 hour express
Whitestrips, $55, at drugstores.
3 a petrolatum-based cream to lock in
/ womenshealthmag.com
Age giveaway:
SparSe, briTTle
eYelaSheS
> The cause: Frequent eye rubbing
can trigger lashes to shed, explains
Jan Marini, founder and CeO of Jan
Marini skin Research. plus, nature’s
replenishing system slows down as we
get older, leaving us with fewer lashes
that don’t stick around as long. And
those weak, brittle ends? Old mascara
is the likely culprit, since most formulas
cake up and are hard to remove.
as RapidLash Eyelash Enhancing
can harness the strengthening power
of peptides to improve resiliency. to
prevent breakage, replace mascara
every 90 days and use a gentle remover
each night to take off all eye makeup.
Age giveaway:
drY, rough NailS
aNd damaged
cuTicleS
> The cause: skin and nails lose
FROM tOp: AKOsARChIVe.COM; WAlteR ChIn/ tRunK ARChIVe; ChRIstOpheR MICAuD; lIsA shIn (stIlls)
is compounded by frequent hand
washing and overexposure to harsh,
cold temperatures. “Constant use of
polish and coarse nail tools will also
weaken the nails,” says Jin soon Choi,
a salon owner in new York City.
> The cure: hydrate your hands with
moisture. At night, massage cuticle
oil around the edges of your nail beds
to prevent breakage. to smooth out a
rough, wavy surface, apply a treatment
before polishing; try OPI Ridge Filler
(3), $8.50, opi.com for stores. every few
weeks, skip the lacquer and buff your
nails instead (try tweezerman shape
and shine nail tool, $7, tweezerman
.com). “It gives nails a shiny finish and a
chance to air out,” says Choi.
Get the scoop!
> Follow our new blog for the latest
in beauty news at Womens
HealthMag.com/BeautyLab.
 Beauty Lab
This kind
of pressure
is healthy.
Just What
You Knead
FACE
> Why it helps: Steady, rhythmic
pressure in certain areas leads the
Massage doesn’t just feel good, it actually blood to fully infuse the skin tissue,
leaving it nourished and glowing,
does good. For stronger, shinier hair and says Catherine Raubiet, education
more radiant skin, take a hands-on approach. director for Lierac Paris. Rubbing
By Liz Krieger / P h o t o g r a P h by PhiliPPe salomon upward can also prevent wrinkles
and stop skin from sagging.
> How often to do it: Every day,
W
unless you have very sensitive skin
hen it comes to rubdowns, your back, shoulders, or a condition like rosacea, which
and feet hog all the attention. But anyone who has can become aggravated by too
ever had the pleasure of a scalp or face massage much fussing, says Raubiet.
will be happy to know that top-floor TLC has benefits beyond > What to use: A facial serum’s
simply feeling blissful. “Massage increases blood flow, which long-lasting slickness can help
plumps up slack skin, encourages lymphatic drainage (the avoid tugging on the fragile skin
shuttling of toxins out and away from cells so that more around your eyes. No serum on
nutrients can travel in), and adds vitality to a dull complexion hand? Regular moisturizer is a
and lackluster hair,” says Kimara Ahnert, owner of the worthy stand-in. For an extra treat,
eponymous skin-care studio in New York City. Here’s how you use a micro-massaging device like
can re-create a therapist’s handiwork at home. Clarisonic ($195, sephora.com).
42 w o m e n ’ s h e a lt h / January/February 2011 / womenshealthmag.com
> DIY: “Start with a generous
amount of serum or moisturizer,”
says Silvana Mos, an aesthetician
at the Kimara Ahnert Studio in
Greenwich, Connecticut. Face
your palms inward and hold them
horizontally. With upward strokes,
one hand quickly following the
other, massage your cheeks and
neck from left to right. Next, apply
pressure with your middle fingers
to the inner corners of your eyes
and circle around the sockets
three times. Then use your middle
fingers to draw small heart shapes
from left to right on your forehead.
Finish by applying gentle, steady
pressure on your temples with your
middle and ring fingers.
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HEAD AnD SCALP
> Why it helps: Many women
spend hours on their hair but totally
neglect their scalp. Big mistake.
“The health and vitality of your
scalp is the foundation of your hair’s
growth and health,” says Elizabeth
Cunnane-Phillips, a trichologist at
the Philip Kingsley Trichological
Centre in New York City. Massaging
the scalp helps boost blood flow,
which can reduce dandruff.
> How often to do it: A few
minutes of noggin kneading a day
relaxes and revives your head, says
Kenneth Milstead, lead aesthetician
at Bliss 49 in New York City. If
you have serious scalp irritation or
eczema, stick to once a week.
> What to use: Set down your
brush and steer clear of those
gimmicky scalp massagers, advises
Cunnane-Phillips. While the little
nibs on these items feel good,
they can lead to tangles. Opt for a
nonmechanical method, such as
the Philip Kingsley Scalp Mask ($7,
philipkingsley.com), which has a
menthol base to further enhance
circulation and decrease flaking. If
your hair isn’t already wet, coat it
with a rich conditioner before you
start massaging. “It will reduce the
friction that can roughen up the
cuticles and cause split ends,” says
Cunnane-Phillips.
> DIY: Using all 10 fingers, start at
your temples and gently but firmly
massage your head in a circular
motion. “Don’t scrub or rub the hair
together—the process should be
nearly silent to minimize damage,”
says Cunnane-Phillips. Continue
working upward through the front
of your hairline and then move
back toward the crown, ending
at the nape of your neck. Repeat
three times for five minutes. n
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 SHOP your SHAPE

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Build a solid foundation with bras and panties so
pretty you won’t want to keep them covered up.
By Thea Palad / PHOTOGRAPHS BY LISA SHIN

R… R…
BEST FO BEST FO
HT
C U RV Y S T R AI G
Sturdy demi cups Straight bods can
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shorts are pretty but that’s more flirty
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Harlequin by Panache Kate Moss for Topshop
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46 W O M E N ’ S H E A LT H / January/February 2011 / WomensHealthMag.com

 Style Lab

R… R…
BEST FO
IC BEST FO
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matching panties up—exactly where
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Eberjey Anouk bralette,
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Very Sexy V bra, $54, eberjey.com
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Brulee Vamp Collection Parfait by Affinitas
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Cosabella Thea bra,
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Looking for more style advice? > Get tips on how to flatter
your figure at WomensHealthMag.com/ShopYourShape.
 Kick back in
clothes with a 1
conscience.
Covet bamboo sweater,
$125, covetthis.com;
Toggery organic cotton
tank, $38, luxgreen
living.com; AG Adriano
Goldschmied green-
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Alkemie reclaimed-
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at A Man and A Woman,
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Clothes and accessories that look
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By Renée Loux
PHOTOGRAPHS BY GABRIELLE REVERE

4 1/ Be ready when Mother Havana Jeans, 914-722-9221;

Nature strikes.
Covet organic cotton Tencel trench
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2/ Rock a recycled necklace.
Vintage 66 by Alex and Ani
5 vintage charm necklace, $148,
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3/ Green jeans to flatter
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From left: Loomstate, $158,
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AG Adriano Goldschmied, $168,
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4/ Who says sustainable
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Nixxi organic cotton dress, $78,
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5/ Charmingly ecofriendly.
Vintage 66 by Alex and Ani vintage
charm bracelet, $278, vintage66.com
 Style Lab

11

Motorcycle
styling sans
the harmful
emissions.
Shock vegan-leather
bomber jacket, $62,
shockboutique.com;
Toggery organic
cotton tank, $38,
luxgreenliving
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Goldschmied green-
processed jeans, $225,
212-680-0581; Alex
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and stone ring, $58,
shopbop.com; Vintage
66 by Alex and Ani
recycled-metal
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SEE MANAGEMENT, FASHION AND ST YLING: LIZA COLLIS; STILLS: LISA SHIN
HAIR: JAKE DINGLER /ARTISTS BY TIMOTHY PRIANO, MAKEUP: MIN MIN MA /

10

6/ No one will ever 9/ Show off in slingback

know it’s faux! clogs made from 9
Nila Anthony vegan-leather bag, recycled TV screens.
7 $65, shockboutique.com OlsenHaus vegan shoes,
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 Get-Fit Tricks �� �� �� �� �� �� �� �� �� �� �� 51
Healthy Dose �� �� �� �� �� �� �� �� �� �� ��68
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Reveal
Your Abs —
for Good!
Say good-bye to that
bunches-of-crunches
approach and try
this inventive core
workout instead.
PhotograPhs by
chris shiPman

January/February 2011 / w o m e n ’ s h e a lt h 51
 f
Get-Fit Tricks Reveal Your Abs—for Good!

For years, you’ve curled, crunched, and

twisted, but for some reason your pooch hasn’t
shrunk. Want to know why? To reveal that sexy,
sculpted middle, you have to target more than
the small section of abs that crunches hit, say
Alwyn Cosgrove and Lou Schuler in their book
The New Rules of Lifting for Abs. You need to
work your entire core by encouraging it to do
the job it’s meant to do: stabilize your spine.
Cosgrove and Schuler’s groundbreaking
program is based on the concept that a healthy,
sculpted body is the result of your muscles
working the way they were intended. Because
your core’s main function is to keep you upright,
each unique exercise in the program falls into
one of the three stabilization categories below.
Progressively incorporate the moves on the
perforated cards (see “The No Crunch Zone”)
into your regular workout, and in a matter of
weeks that stubborn pooch will vanish.

Stabilization
> Exercises in this category stabilize your
spine and pelvis by holding your body in a
static position for a set amount of time. We Get lean,
know what you’re thinking: Not that boring strong,
old plank! But this much-maligned move and sexy!
develops your deepest core muscles, which
cinch in your waist like a corset, and it just
may be the key to that coveted flat belly.

Your first goal is to master holding the
basic plank with solid form for 90 seconds
(45 seconds for side planks). Then you
will be ready to move on to more advanced
versions—and that’s where things get
interesting. Minor tweaks, such as holding
one of your arms or legs above the floor,
become challenging variations that shift
your center of gravity and work your
deep stabilizing muscles in new ways.
Plus, there’s nothing boring about holding
a plank with your forearms on a stability
ball—your core muscles have to adjust to
keep your lower back steady and prevent
you from face-planting on the gym floor.
Dynamic Stabilization
> This category ups the ante: You’ll move
your arms or legs instead of holding them
in a static position. Your core remains
still, so those muscles continue to work
hard to support your spine, but the added
movement forces the surrounding muscles
to get in on the action too. The key to
performing these exercises successfully is
moving the body parts that are supposed
to move—and only those parts. It’s harder
than it sounds, as you’ll quickly learn when
you try the stability-ball mountain climber
and the side plank and row. These moves
may take some patience and perseverance,
but the payoff—increased coordination,
balance, and athleticism (as well as, duh,
fantastic abs)—more than make up for
the tough learning curve.
Integrated Stabilization
> The goal of the moves in this category is
to challenge your core muscles to support
your spine under conditions that most
closely resemble what you encounter in
ST YLING: THEA PAL AD, HAIR: MICHIKO BOORBERG; MAKEUP: LEA SIEGEL /FORD ARTISTS; MOVES:
BETH BISCHOFF, ST YLING: THEA PAL AD, HAIR AND MAKEUP: SELENE ANDERSON/FORD ARTISTS
everyday life—from carrying groceries
to lugging a suitcase to chasing after a
toddler. So while the dumbbell offloaded
farmer’s walk and the suitcase deadlift
and lateral step-up may not look like
traditional core exercises, to pull them off
you have to engage your entire midsection.
And rather than moving on to a tougher
variation, you add weight, reps, or distance
to make these exercises more difficult.
Relax, you don’t need to commit all this
to memory: The No-Crunch Zone workout
makes it a breeze. Just tear out the cards
and head to the gym, and you’ll be on the
fast track to a tight, toned tummy.
Adapted from The New Rules of Lifting for
Abs: A Myth-Busting Fitness Plan for Men and
Women Who Want a Strong Core and a Pain-
Free Back, by Lou Schuler and Alwyn Cosgrove
(Avery, December 2010).

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

 STABILIZATION (A)

TEAR OUT
Plank with Leg Lift
AT Get into a modified pushup position with your weight resting on your forearms
PERFORAT
ION and toes, elbows directly beneath your shoulders. Your body should form a
AN D C AR
RY straight line from your neck to your ankles. From that position, brace your core
TO THE GYM
! and lift one foot off the floor. You can hold that position for the entire set—
60 to 90 seconds—and then do the second set with the other leg raised, or
switch legs halfway through each set.

QUICK TIP

THE NO-
Keep your hips
steady and
square to the
Women’s floor during this

CRUNCH Health
Workout entire move.

ZONE
Use these STABILIZATION (B) Women’s
Health
Workout

creative core QUICK TIP

moves to Make it harder by
working your way

strengthen up to holding it
for a single 60- to
90-second hold.

and slim your

tummy.
The key to a sculpted midsection
is using smart and effective stabilizing
moves. But if your body fat is too high,
it won’t matter how wisely you work
your abs—they won’t show. That’s why
you need to add those moves to a full-
body strength and cardio routine that
will boost your metabolism, blast fat,
and finally uncover those abs you’ve
been working so hard to develop.
And while the exercises can be
thrown into your workout at random,
that tactic will get you just a fraction
of their benefits. For full value, work
on progression. Each card illustrates
two key moves in one of the three
categories described on the previous
page. You’ll first master some basic
stabilization exercises, and then do
tougher variations of them. Then you’ll
advance to the dynamic-stabilization
and integrated-stabilization moves.
Here’s how it works: After a 10-
minute dynamic warm-up (find one
at WomensHealthMag.com/Warmup),
do the exercises on the first card (front
and back) as instructed, then finish
with a total-body workout. Do this
three times a week on nonconsecutive
days for two weeks, then go to the next
card. Repeat the pattern over eight
weeks until you’ve used all four cards.
Plank with Feet Elevated
Position your toes on an exercise bench and your forearms on the floor, with your weight
resting on your forearms and toes, elbows under your shoulders. Your body should
form a straight line from your neck to your ankles, which means your head will be angled
downward slightly. Brace your core and hold for 10 seconds, then rest for 10 seconds.
Repeat this pattern a total of 10 times.
DYNAMIC STABILIZATION Stability-Ball Mountain
Climber
Place your hands on a stability
QUICK TIP
Keep your torso ball, roughly 18 to 24 inches
and shoulders in
the same position apart, and extend your legs
throughout
the exercise.
behind you in a pushup position,
with your body forming a
a straight line from your neck to
your ankles (a). Raise your right
foot off the floor and slowly
bring your right knee up toward
your chest (b), then lower it.
That’s one rep. Repeat with
b the left leg, and continue
alternating until you’ve done
Women’s
10 to 12 reps with each leg.
Health
Workout
INTEGRATED Suitcase Deadlift and
Lateral Step-Up
STABILIZATION Stand to the right of a step with
a heavy dumbbell in your right
hand and squat until the weight
is at your shin (a). As you stand,
step to the left to plant your left
a b c
foot on the step (b), quickly
followed by your right foot so that
you’re standing on the step (c).
Return to start. That’s one rep. Do
five, then switch sides and repeat.
Rest for 60 to 90 seconds, then
repeat for a total of two sets.

Women’s
Health
Workout
STABILIZATION (A) Women’s
Health
Workout

QUICK TIP
Elongate your torso. Focusing on
the obliques as they “burn” can YOUR CORE
cause you to shorten your torso
and lose your alignment.
CURRICULUM
Side Plank For a whittled
Lie on your left side with your legs straight and your right leg stacked on your left.
Position yourself so your weight is resting on your left forearm and the outside edge
middle, commit
of your left foot. Your elbow should be directly beneath your shoulder, and your upper
arm should be perpendicular to the floor. Align your body so it forms a straight line
these four rules
from your neck to your ankles, and place your right hand on your hip. Hold for 30 to 45
seconds, then switch sides and repeat.
to memory.
1 Your spine is already
flexed—don’t make it worse.
STABILIZATION (B) If your day is spent hunched over
a computer or a steering wheel,
QUICK TIP Side Plank with Knee Tuck your spine is in a constantly
Break it into smaller
sections to make Lie on your left side and set up in flexed position, leading to poor
it easier. Hold for a side plank, with your legs straight posture and a weak core. So why
as long as you can,
rest for the same and your weight resting on your would you worsen the problem
amount of time, left forearm. Align your body so it
and repeat until you with spine-flexing exercises like
reach 30 seconds. forms a straight line from your neck
to your ankles and put your right
crunches? The moves in this
hand on your hip. Lift your left leg program help prevent or correct
and bend that knee, bringing your misaligned posture.
foot next to the inside of your right
knee. Your body weight is now 2 The terms core and abs
resting on your left forearm and the are not interchangeable.
Women’s
inside edge of your right foot. Hold Crunches work your abs, but for
Health for 30 to 45 seconds, then repeat the biggest benefits, you need to
Workout on the other side. work your entire core, which
is made up of the four layers of
the abs (rectus abdominis,
DYNAMIC STABILIZATION Women’s
Health
external and internal obliques,
Workout and transverse abdominis),
hip flexors, spine extensors, hip
adductors (inner-thigh muscles),
hip abductors (including gluteus
medius), and multifidus.
a b
3 Move more and often.
Consider this stat: Each 10
Side Plank and Row percent rise in sedentary time is
Position yourself next to a low cable machine (or attach a resistance band, with or without
associated with a 3.1-centimeter
a handle, to a secure low object) and get into a side plank position facing the cable. Grab larger waist circumference.
the handle with your free hand, palm facing the floor (a). Brace your core and, without Researchers found that, of the
allowing your torso to lean forward or backward, pull the cable until it’s at or near the side subjects they studied, the waist
of your rib cage (b). Slowly return to the starting position, again keeping your core still measurements of people who got
and moving only your arm. That’s one rep. Do 10 to 12, then repeat on the other side. up most often were more than
two inches smaller than those of
people who got up the least.
INTEGRATED STABILIZATION 4 It’s not just about gym time.
Dumbbell Overhead
A study found that while a group’s
Off-Loaded Farmer’s Walk average weight loss after a 12-
Grab a dumbbell in each hand, one about 10 week fitness program was about
pounds heavier than the other, and hold them QUICK TIP eight pounds, individual results
Choose the
overhead, palms facing each other. Keep your heaviest pair of ranged from a loss of 32 pounds
core engaged and slowly walk forward 10 to dumbbells that
still allows you
to gains of almost four pounds.
20 steps, moving from heel to toe as you step. to perform the So although exercise is key for
exercise correctly
Switch the weights and repeat. Rest for 60 to and without pain. shedding belly flab, weight control
90 seconds, then repeat for a total of two sets. still comes down to calories. To
drop weight, you have to burn off
Women’s
Health more of them than you take in.
Workout
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 Get-Fit Tricks

What’s Your Most people have two

Body’s Real Age?

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

tooga produc tions inc ./get t y images

56 w o m e n ’ s h e a lt h / January/February 2011 / womenshealthmag.com

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 Get-Fit Tricks What’s Your Body’s Real Age?

Your Body-Age Calculator

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

CLOCK WISE FROM LEFT: ROBERT KOHLHUBER /GET T Y IMAGES; DAVID KRESSLER /GET T Y IMAGES; TONY L ATHAM/GET T Y IMAGES; GET T Y IMAGES


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

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


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

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

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


PART 3: The Results
I’m older than
my actual age…
The silver lining: Small tweaks
will make a big difference.
Move your butt! Inactivity can raise
your resting heart rate over time,
putting you at greater risk for heart
disease. The right exercise plan can
decrease it. “The main thing is to get
your body moving for longer periods
of time,” says Kadi Stine, head personal
trainer at Eden Prairie Life Time
Athletic Club in Minneapolis, “even
if that means just walking at a brisk
pace.” Add 30 to 45 minutes of any
type of cardio to your routine at least
three times a week.
Stretch often. In addition to increasing
your range of motion and reducing
muscle tension, limbering up can
boost circulation and improve blood
vessel function. Evidence suggests
that stretching may help the inner
linings of your blood vessels to produce
nitric oxide, which causes the vessels
to relax, increasing blood flow and
reducing risk of blood clots, says Cedric
Bryant, Ph.D., chief science officer at
the American Council on Exercise.
This triggers a series of rejuvenating
events, helping your muscles and
organs operate with less stress on your
body (read: it slows premature aging).
Start your morning with three to five
simple stretches—such as side stretches
and toe touches—holding each for 30
seconds followed by 30 seconds of rest.
Around age
25, muscle
cells begin to
decrease steadily
in number
and size.
GET T Y IMAGES
What’s Your Body’s Real Age?
I’m the same as
my actual age…
Peel off a few years by
adopting these changes.
Maintain muscle. “Around age 25,
muscle cells begin to decrease steadily
in number and size,” says Sandra L.
Reynolds, Ph.D., an associate professor
at the University of South Florida School
of Aging Studies. Women tend to lose
more type-II (strength oriented) muscle
fibers than type-I (endurance oriented),
so resistance training is key for main-
taining and restoring muscle mass.
Up to three days a week, do a strength
workout (two or three sets of at least six
moves), paying attention to your lower
half: Muscle atrophy is more significant
there than in your upper body.
Fight aging with food. “Antioxidants
slow the decay of your body’s DNA end
caps, called telomeres, which has been
linked with a reduction in physiological
aging,” says Ken Kambis, Ph.D., president
of the Foundation for Aging Studies and
Exercise Science Research. Foods such
as berries, nuts, and brewed coffee are
packed with them, but a study found that
ground cloves are the winner: Just half
a teaspoon has more antioxidants than
half a cup of blueberries or cranberries.
Sprinkle ground cloves into applesauce
or your morning cup of coffee.
January/February 2011
Get-Fit Tricks
I’m younger than
my actual age…
Kudos. Stay on track with these tips.
Push your heart harder. High-intensity
intervals decrease your resting heart
rate and improve how your body burns
calories, says Stine. Three times a
week, follow this interval workout,
using the cardio of your choice (e.g.,
running, swimming, or cycling):
After a five-minute warm-up, speed up
for 30 seconds (an effort of eight on
a scale of one to 10), then recover
for two minutes (five out of 10) for
two minutes. Continue repeating
this pattern, working your way up to
a 30-minute session.
Watch your waist. “When adults
gain weight, the biggest concern isn’t
the number of pounds but where those
pounds go,” says Reynolds. Adding
weight to your waistline increases
your risk of diabetes, hypertension,
cardiovascular disease, certain types
of cancer, and premature death. Cut
your risk by swapping refined carbs
(which trigger a series of responses that
can cause fat to settle in your middle
more easily) for whole-grain options. A
study in The American Journal of Clinical
Nutrition found that adding whole
grains helped trim extra fat from the
waistlines of obese subjects. Q
/ W O M E N ’ S H E A LT H 63
 Get-Fit Tricks
Get into Top Form
The only thing standing between you and the
body you want may be a flawed technique.
By Rachel Cosgrove
I
f you’ve been going to the gym regularly and not seeing great
results, it may be because you’re unknowingly mangling your moves
(no offense). The truth is, most people make tiny but key errors in
their techniques, and these mistakes prevent them from building muscle
and burning more calories. We selected four basic moves that have a
tendency to trip women up, and asked top trainers for form fixes. Apply
their tips to upgrade your routine…and your body.
> Lunges
1
WHAT YOU DO WRONG:
2 2
You lean forward, causing
your front heel to rise.
1/ “Narrow your starting stance,”
Quick Tip
says Gray Cook, author of Athletic
Drop your Body in Balance. The closer your
back knee
straight
feet are, the harder your core has to
down to work to stabilize your body.
the floor.
2/ “As you do the lunge, focus on
moving your torso only up and
down, not pushing it forward,” says
Craig Rasmussen, a fitness coach
at Results Fitness in Santa Clarita,
California. This keeps your weight
balanced evenly through your front
1 foot, allowing you to press into the
floor with your heel, which tones
more lower-body muscle.
Quick Tip
2
As you stand,
think about
pushing the
floor away
from your
body, rather
than lifting
your body.
> Squats
WHAT YOU DO WRONG:
You start the movement 1 owner of Mike Boyle Strength
by bending your knees.
1/ As you squat, imagine you’re
sitting down into a chair, rather than
forward on top of your knees. Push
your hips back first instead of
beginning by bending your knees, 2
which puts more stress on your
joints, says Dan John, a strength Marine Corps Special Operations
coach in Burlingame, California.
Command at Camp Lejeune, North
2/ Women tend to lean forward on Carolina. “Then imagine trying to
their toes, but they should sit back rip the towel apart by pressing your
into their heels. Try this fix: Pretend feet onto the floor and outward.”
that you’re standing on a paper This activates your glutes, which
towel, says Charlie Weingroff, lead helps you use heavier weights and
physical therapist for the U.S. break through plateaus.
64 w o m e n ’ s h e a lt h / January/February 2011 / womenshealthmag.com
> Straight-Leg
3 Deadlifts
WHAT YOU DO WRONG:
You round your lower
back as you bend over.
Quick Tip
As you return to
standing, squeeze
your glutes. You’ll
1/ “When bending down, act as if
you are holding a tray of drinks and
engage your butt
rather than strain need to close the door behind you
your lower back.
with your backside,” says Alwyn
1 Cosgrove, co-owner of Results
Fitness. This helps you push your
hips back instead of rounding your
lower back—a form blunder that
puts you at risk for back problems.
2/ It’s easy to put too much space
between the weight and your body
as you move up and down. Pretend
you’re shaving your legs with the
bar or dumbbells, suggests Kaitlyn
Weiss, a certified strength and
conditioning specialist in Southern
California. The farther the weights
are from your body, the more strain
on your back, which limits the
work of your hamstrings and glutes.
4
1
3
> Rows and Pullups 2
WHAT YOU DO WRONG:
You ignore the muscles
Quick Tip
that draw back your Using an
shoulder blades. overhand grip
forces your
rhomboids
1/ “Before you start the exercise, (upper-back
create as much space as you can muscles) to
work harder.
between your ears and shoulders,”
says Rasmussen. Pull your shoulder
blades down and back, which will
ensure you work the intended
middle- and upper-back muscles.
2/ “As you row the weights, stick 3/ “Imagine an orange between
out your chest,” says Mike Boyle, your shoulder blades,” says Nick
Grantham, owner of Smart Fitness
and Conditioning in Woburn, in the U.K. “As you pull the weights
Massachusetts. This allows you to or your body up, ‘squeeze the
better retract your shoulder blades, juice out of it’ by bringing your
which will lead to better results. shoulder blades together.”
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 Get-Fit Tricks
Stay Centered
During a cardio
workout, your body
may be going
through the motions
while your mind is
somewhere else. But
according to Moreno,
saying a different
meditation with each
move (“I feel strong” or
“I know I can do this”)
can keep your mind
and body on the same
page. As a result, your
focus will improve
and you’ll get more
from your workout.
Work out on the go!
> Always on the run? Download
free workouts for your portable
media player at WomensHealth
Mag.com/Downloads.
66 W O M E N ’ S H E A LT H
15
MINUTE
workout
Strengthen Your
Body…and Mind
Liberate the inner—and thinner—you with
this challenging routine.
M
ost women fall into one
of two camps: cardio
queens or yoga buffs.
After all, who has enough time to
fit in both types of exercise? This
routine, conceived by Patricia
Moreno, creator of the intenSati
class at Equinox and author of
The intenSati Method: The Seven
FOUR MINDFUL MOVES
1/STRENGTH
Stand with your feet wider than
hip-width apart, knees slightly bent,
and bring your fists up, palms facing
each other (a). Rotate your hips to
the left and extend your right arm so
it’s in line with your shoulder, palm
facing the floor (b). Return to start,
repeat on the opposite side, and
continue alternating.
a b
3/ WILLINGNESS
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tank, Nux camisole,
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fists to the sides of your torso (b).
Return to start, then repeat on the
other leg. Continue alternating.
a b
/ January/February 2011 / WomensHealthMag.com
Secret Principles to Thinner
Peace, incorporates Zen-inducing
elements into heart-pumping
cardio. Do as many reps of each
exercise as you can in one minute,
going from one move to the next
without resting. Repeat the pattern
up to four times. (Your goal: Do the
entire workout without resting.)
2/WILLPOWER
Stand with your feet wider than
shoulder-width apart and toes
turned out, then sit back into a
squat position. Keeping your back
straight and core engaged, bring
your forearms in front of your
chest, elbows out and hands in fists,
and lean your torso slightly forward.
Hold this position and roll your
arms as quickly as you can away
from your body.
PHOTOGR APH BY CHRIS SHIPMAN, ST YLING: THEA PAL AD, HAIR: MICHIKO BOORBERG, MAKEUP: LEA SIEGEL /FORD ARTISTS;
4/POWER
Step to your right, toes forward,
and lower into a side lunge, placing
both hands on your thigh (a). Push
off your right foot to bring it to your
left knee and bend your elbows
to link your fingers in front of your
chest (b). Return
to start, then repeat
on the other side.
Continue alternating.
MCKIBILLO (ILLUSTR ATIONS)
a b
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 Healthy Dose

Trouble
Down Below
Despite cutting-edge medical advances,
gyno ailments often go unresolved
(or worse, misdiagnosed). Here’s what you need
to know about five vexing conditions.
By Stacey Colino

Some
diseases
strike
below
the belt. NEWMANN/CORBIS

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

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s
Healthy Dose Trouble Down Below

Some mysteries, such as the

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

MILLION SUFFER FROM

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

menstruation, says Tommaso are at risk of a troubling side but they do know that genetics Sinai School of Medicine in
Falcone, M.D., chairman of effect: infertility. About 38 plays a leading role in risk (if New York City. This procedure
obstetrics and gynecology at percent of infertile women your mom or sister has it, your involves general anesthesia

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

and a camera exploring the
inner abdomen and pelvis. If a
physician finds any wayward
tissue, it can often be removed
right then, though it can grow
back. The good news: Less-
invasive diagnostic procedures
(including in-office biopsies
and blood tests to measure
inflammation levels) should be
available within three to five
years, says Falcone.
Of course, after getting the
diagnosis, you still have to
live with the condition, which
can come and go or persist for
as long as you menstruate. Birth
control can decrease the pain
and bleeding, and hormone-
manipulating drugs such as
danazol and Lupron can shrink
the growths by “turning off” the
ovaries. (Similarly, “pregnancy
will keep endometrial tissue
quiet because your hormones
aren’t cycling,” says Brasner.)
Scientists are now studying how
anti-progesterone and breast-
cancer drugs may help.
If Rx medicines don’t yield
relief, alternative treatments
like acupuncture may ease
pain. And if nothing else works,
more surgery may be in order.
But the crucial thing is for
each endometriosis patient to
receive a tailored health plan
that lets her move past the pain
and get on with her life.
million have
polycystic ovarian
syndrome (pcos)
Its calling cards are irregular
periods, acne, excessive facial
and body hair, and weight gain.
But each of those symptoms
could signal a variety of issues,
especially during teenage
years, when PCOS—the most
common hormonal illness
in young women—typically
first strikes. That’s why
many patients spend years
searching for a diagnosis,
says Andrea Dunaif, M.D.,
an endocrinologist at
Two Others
to Watch For
Pelvic
inflammatory
disease (PID)
a bacterial infection
of the uterus, fallopian
tubes, and other
reproductive organs.
often a complication of
stds such as chlamydia
and gonorrhea, pid
causes infertility in one
out of five sufferers.
Patients: more than a
million women
Symptoms: severe
abdominal or pelvic
pain, nausea, high fever,
vomiting, and a profuse
and malodorous
vaginal discharge
Treatments:
antibiotics, along with
pain meds that can
range from ibuprofen
to narcotics
Vulvodynia
chronic pain and
burning in the vulva
Patients: approximately
6 million women
Symptoms: discomfort,
pain, and a stinging
sensation around the
vaginal opening; pain
or serious tenderness
during sex or when
inserting a tampon
Treatments: anti-
inflammatory drugs,
local anesthetics,
low doses of tricyclic
antidepressants,
biofeedback, or pelvic
physical therapy
Northwestern University in
Chicago. And that’s worrisome
because women with PCOS—
especially if it’s left untreated—
are at increased risk for type
2 diabetes, heart disease, and
endometrial cancer.
Though the root causes
remain unknown, PCOS
happens when the ovaries
produce an unusually high
amount of male hormones
like testosterone, which tamper
with ovulation and in many
cases, the body’s sensitivity to
insulin. For Katy Teer, 32, of
St. Clair Shores, Michigan, the
condition led to strange facial
hair and an ever-expanding
waistline, starting at age 13. “I
rarely had normal periods,
but doctors always blamed that
on my weight,” she says. At age
28, she finally got a diagnosis.
Because there’s no definitive
blood or imaging test, Katy’s
docs looked at three criteria:
irregular periods, elevated male
hormones, and ovarian cysts
seen on ultrasounds.
PCOS has no cure or FDA-
approved drug—docs can
only treat the major symptoms.
Oral contraceptives can help
suppress male hormones and
normalize cycles, says Richard
S. Legro, M.D., an ob-gyn at
the Penn State College of
Medicine. And physicians often
use spironolactone, a kidney
drug, off-label to nix unwanted
hair growth. PCOS patients
who struggle with fertility are
also sometimes prescribed
Clomid, a drug that induces
ovulation; the diabetes med
metformin is often given to
help restore regular cycles and
reduce diabetes risk.
If that sounds like a lot
of pills, it is. But PCOS
symptoms, especially weight
gain, can also be controlled
through diet and exercise.
“Many patients find that a diet
moderate in carbs and high in
lean protein helps them handle
their hunger and consume
fewer calories,” says Hillary
Wright, R.D., a nutrition
counselor in Boston and
author of The PCOS Diet Plan.
Plus, “losing just 5 to
10 percent of your weight can
lead to the resumption of
normal periods and lower male
hormone levels,” says Dunaif.
As with every illness, the
most important step is working
together with your M.D. on
a plan that’s right for you.
Once Katy Teer started taking
metformin and a low-dose
birth-control pill, her day-to-
day life became much more
manageable. “I lost more than
40 pounds,” she says. “I’m
still overweight, even though
I walk four miles a day, but I
stopped getting facial hair, my
periods are more regular,
and my blood pressure is under
control.” So is her fertility:
In 2007, she became a mother.
January/February 2011
million may have
uterine fibroids
Fibroids’ main symptom, big-
time bloat, can make you
look knocked up when you’re
not. And like endometriosis
and PCOS, they can cause
extra-heavy bleeding and gut-
wrenching cramps during
your period, as well as constant
pressure on your bladder
or rectum. That said, some
sufferers show zero symptoms.
Doctors aren’t sure what
causes these balls of muscle
(which can range from the
size of a grape to a honeydew
melon) to grow in the uterus,
but new research suggests
that exposure to phthalates
(chemicals found in plastics
and personal-care products)
may play a part. Because
fibroids feed on estrogen, they
can become a nuisance during
pregnancy, when female
hormone levels run high, says
Lissa Rankin, M.D., an ob-gyn
in Mill Valley, California. They
also share living space with
the fetus, increasing the risk of
miscarriage or preterm birth.
While fibroids are relatively
simple to diagnose—usually
with an ultrasound or MRI—
deciding on a treatment isn’t
so easy. Birth-control pills and
hormone-disrupting meds can
shrink the masses, but the
ultimate fix is a hysterectomy—
a drastic step for young women.
However, there are newer, less-
severe treatments that can help
eliminate fibroids: myolysis
(laser removal), myomectomy
(surgical removal), and
uterine artery embolization
(the injection of foam into
arteries to cut off fibroids’ blood
supply). Also showing early
promise are two noninvasive
experimental treatments:
radiofrequency ablation, which
uses heat energy to destroy
any unwarranted growths,
and MRI-guided ultrasound
surgery, which blasts fibroids
into smithereens. n
/ w o m e n ’ s h e a lt h 71
 Healthy Dose

The Best
Cities for
Women
Take some lessons
from the people
who reside in the

i
healthiest, happiest
places in America.
By Kristen Dold

In our third annual

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

FIND A GREAT GUY

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

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

 GET A MOVE ON
Santa Ana,
California
When it comes to being in
shape, the women of Santa
Ana kick the rest of the
country’s butt. On any given
day, they’re out swimming and
jogging, taking advantage of
year-round sunshine and easy
access to the Pacific Ocean.
The key to their commitment
to fitness? Variety. “Changing
up your workout can put new
demands on different muscle
groups, helping you burn more
calories and increase your
total-body strength,” says
WH personal-training expert
Rachel Cosgrove, author of
The Female Body Break-
through. And working out isn’t
just about having a hot bod—
it’s crucial for overall health.
No surprise, then, that Santa
Ana residents also rank
superlow in incidences of heart
disease, obesity, and cancer.
Even if you’re stuck inside
this winter, switch up your
routine by alternating among
body-weight squats, lunges,
and pushups, says Cosgrove.
Eat like an
Idahoan.
FROM TOP: ERIK VON WEBER /GET T Y IMAGES; STEWART SHINING/ART+COMMERCE
Sunlight
LAND A COOL GIG
(AND A LONG LIFE) keeps
Fargo, the blues
North Dakota at bay.
While most cities bled
jobs, Fargo added 57,000
in the past two years.
That could be giving local
women a reason to live
longer. Employed people
suffer less stress, which
means a decreased risk of
heart disease and cancer,
says endocrinology expert
Kent Holtorf, M.D., of the PROTECT YOUR BREASTS
Holtorf Medical Group in San Francisco, California
Torrance, California. Case Katy Perry was onto something: California girls do have it
in point: The city’s average made. Women in San Francisco scored near-perfect marks for
life expectancy is 80 years, mental health; they were also the least likely to be diagnosed
the second highest in with breast cancer. The connection? A healthy outlook means
our rankings (kudos for you’ll take better care of yourself and build up your immune
first place, Honolulu!). system to be better at fighting disease, says psychosocial
Hold on to your job, and oncologist Janine Gauthier, Ph.D., of Rush University Medical
keep yourself interested in Center in Chicago. Indeed, breast cancer has been associated
it, by asking your boss for with sadness and depression. Stay upbeat—and safeguard
challenging outside-the- your girls—by getting at least 30 minutes of endorphin-
box assignments. activating exercise five times a week, and popping a daily 1,000
IU supplement of mood-boosting vitamin D.
PERCENTAGE OF WOMEN WHO SHUN CIGS IN SAN JOSE, MAKING THIS
CALIFORNIA CITY THE MOST SMOKE-FREE SPOT IN THE UNITED STATES
EAT UP, SLIM DOWN
Boise, Idaho 10 BEST
The state may be famous 1 PLANO, TX
for one particular carb 2 FARGO, ND
(ahem, Idaho potatoes), but 3 SAN JOSE, CA
its capital city scores huge
produce points. Nearly a 4 RALEIGH, NC
third of Boiseans eat five or 5 AUSTIN, TX
more servings of fresh fruits 6 MINNEAPOLIS, MN
and veggies every day.
Yes, that kind of noshing 7 BOISE, ID
keeps you trim, but it also 8 SANTA ANA, CA
helps wards off disease,
9 VIRGINIA BEACH, VA
says endocrinologist
Marc Cornier, M.D., of the 10 SAN FRANCISCO, CA
University of Colorado
at Denver. To wit, Boise 10 WORST
boasts one of the lowest 91 TULSA, OK
diabetes rates in the 92 MEMPHIS, TN
country. “People assume
93 ST. PETERSBURG, FL
diabetes is just genetic, but
50 percent of it has to do 94 CHARLESTON, WV
with lifestyle,” says Cornier. 95 BIRMINGHAM, AL
“A diet of fiber-rich fruits 96 BALTIMORE, MD
and vegetables greatly
reduces your risk and helps 97 ST. LOUIS, MO
keep off extra weight.” 98 TOLEDO, OH
99 DETROIT, MI
Don’t see your city? 100 PHILADELPHIA, PA
> For the complete rankings, go to
WomensHealthMag.com/BestCities.
January/February 2011 / W O M E N ’ S H E A LT H 73
 Healthy Dose
Are You
Healthier
Than Thou?
Ever feel judged when you reach for a
treat or skip a workout? Or maybe it’s you
a
who has turned into a pushy perfectionist.
WH takes health snobbery down a notch.
B y Jes s i ca P re s sl e r
After weeks of allowing takeout food and
Mad Men to creep into the slots on my calendar
marked “gym,” I dragged myself, heavy with
guilt and cheese, off the couch and into a nearby
yoga studio. Somehow the svelte receptionist
convinced me to buy a package of sessions with an
expiration date, and minutes later I found myself
twisted into an awkward side bend, wondering
how I’d ever make it to 10 classes in just two weeks.
78 W O M E N ’ S H E A LT H / January/February 2011
It could be good for me, I
reasoned. Plus, maybe in two
weeks, this would hurt less.
As if reading my mind,
the teacher spoke up. “The
pain we feel is a manifestation
of the pain we have caused
others,” she said all-knowingly.
“The most important part
of your yoga practice is eating
a vegetarian diet, free of any
cruelty, harm, or injustice.”
The turkey burger I’d wolfed
down earlier felt like a sinful
stone in my stomach.
/ WomensHealthMag.com
Don’t be
a snooty
snacker.
“Actually, a raw-food diet
is best,” a neighboring yogi
chimed in. Why? I thought.
Because no veggies were killed?
Still, I felt chastised enough
to meet one of my girlfriends
for dinner at a vegetarian joint
in our town. She had recently
gone both gluten- and sugar-
GUY AROCH/ TRUNK ARCHIVE
free, and was always sipping
this sludgelike herbal drink.
She ordered a chopped salad.
I got the mac and cheese—no
meat or wounded vegetables
in that dish, I justified.
GAME OVER
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January 14–16, 2011

RECOVER DANCE
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to enter for a chance to win the Aspen Wintersköl™ Getaway Sweepstakes

“Doesn’t gluten just weigh
you down?” she asked, eyeing
my plate critically. “You would
feel so much lighter if you cut
it out of your diet.”
Well, at least I work out, I
reassured myself.
But a few days later, when
I proudly conveyed my renewed
commitment to yoga to one
of my coworkers, her response
was, “You can’t just do yoga,
Jessica. You need cardio too.”
Have you judgedsomeone for
ordering a full-fat latté?
And apparently, according
to another pal, that cardio
session has to consist of
jogging barefoot! Though in
hindsight, I think I got off
pretty easy. When a male
friend of mine dared to order
white toast at a morning-after
breakfast, his date sniffed,
“Fashion icon Diana Vreeland
said, ‘People who eat white
bread have no dreams.’ ”
Health snobs don’t just
(over)share their views on
the right way to live, they
proselytize in a way that can
leave you feeling a lot like a
stripped car. So the real
question is, are they driven
by pure concern or something
less altruistic?
Are You Healthier Than Thou?
“People often project
onto others how they feel
about themselves,” says
clinical psychotherapist
Leslie Seppinni, Psy.D.
“If they’ve struggled with
something, they can be
more likely to judge, or even
become outraged, by the
choices of others. A formerly
obese patient came into
counseling to talk about how
overweight people make
her sick. It was out of fear that
she might go backward.”
Other preachy health elitists
are simply rigid, says Irene S.
Levine, Ph.D., a psychiatrist at
New York University School of
Medicine. “They see the world
in absolutes: Either you follow
the program or you don’t.”
Pregnant women provide
especially ripe targets for
people like this, who feel
obliged to counsel about all
things “best for the baby.” To
wit, despite studies showing
that moderate caffeine
consumption is safe, knocked-
up gals who order a small cup of
java are practically guaranteed
a sidelong glance, if not a full-
on lecture. And delivery doesn’t
offer that much reprieve: “I
can’t breast-feed because of a
medical condition,” one new
mother told me. “And I’ve had
strangers come up to me in the
supermarket to ask why I would
ever buy formula.” Another
mom remembers a colleague’s
comment: “Oh, you’re going
to stop breast-feeding? That’s
too bad. I nursed Ellie until
she was 5, and she’s never had
a cold. I hope your baby isn’t
going to get sick all the time.”
If you’re irked by this type
of “friendly” interference, you
might want to ask yourself:
Have you ever judged someone
for ordering full-fat milk in
a latté or requesting blue
cheese dressing on her salad
instead of the vinaigrette?
If the answer is yes, don’t
worry—you can reverse your
clean-living classism. Just vow
to keep your well-intentioned
opinions to yourself unless
you’re genuinely concerned
about the health of someone
close to you. Because my yoga
instructor was probably right
about one thing: Karma has a
way of always putting you back
in your place. Q
Ever been criticized?
> Visit WomensHealthMag
.com/HealthSnob to
vent and share your story.
Healthy Dose
Q &A
THE
DOCTOR
IS IN
• KERI PETERSON , M.D.
Internal medicine, Lenox Hill
Hospital, New York City
How much water istoo
much? I’m petite, but I
drink three liters a day.
—Lina P., Northvale, NJ
The amount of H2O you
need depends on how
much you sweat, not your
size. If you’re a jogger in
Miami, three liters might
be perfect. But if you live
somewhere cold and slack
on exercise, it could be
excessive. Keep an eye on
your pee. If it’s dark
yellow, you need to drink
more; if it’s clear, you may
have gone overboard. Sip
about eight cups of water
throughout the day (don’t
chug it all at once!) and
you should be just fine.
Ask the Expert
SEND DR. KERI
YOUR HEALTH
QUESTIONS AT
WomensHealthMag.com
Experts
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 Healthy Dose

Don’t Let the BED > Bedbugs have marched

Bedbugs Bite!
into shops, movie theaters,
offices, and even opera
houses, but their favorite
breeding ground remains their
namesake. As soon as you
enter your hotel room (don’t
The number of bedbug calls to pest-control companies sprawl out on that plush bed
just yet) inspect the sheets,
is up a whopping 500 percent, and the little bloodsuckers mattress, and box spring,
especially around the seams.
are infiltrating hotels nationwide. Avoid an itchy run-in You’re looking for old skins
by conducting a CSI-like investigation of your room (bedbugs shed papery layers
that look like popcorn-kernel
before you get settled. The best defense against these shells), black spots (bedbug
creepy crawlers is a good offense. poop), or the live insects
themselves. If possible, stick
B y Lo re n C hi d o ni / I L L U S T R A T I O N BY PATRICK MORGAN your head under the bed
and shine a flashlight on the
bottom of the box spring.
One thing to know: An
infested room can sometimes
have a scent similar to
coriander; bedbugs release a
pheromone that can smell like
the pungent herb, says Susan
Jones, Ph.D., an associate
professor of entomology at
Ohio State University.

COUCH AND CURTAINS

> Bedbugs love to hide in
upholstered furniture. Wood
chairs may be safer, but
be wary of those with visible
cracks. The critters can fit
into any space that a credit card BASEBOARDS > Close quarters in big cities like New York,
can be slipped into, says Detroit, Denver, and Los Angeles mean more bedbugs
Jody Gangloff-Kaufmann, Ph.D., for all: The creatures can easily crawl from one apartment
an entomologist at Cornell or hotel room to the next. Baseboards are a possible
University. Pay particular entry point, so get down low and investigate the crevices
attention to the seams as you between the baseboard and the wall, and the baseboard
carefully look between and and the carpet, as well as around electrical outlets.
beneath all cushions for bugs,
empty skins, or feces. (Never
pick up a “free” sofa you find on
the street—it may be teeming
with the little suckers!)

The Bug
The flat, reddish-brown
pests measure three-
sixteenths of an inch
long—about the size of
an apple seed. Females can lay up
to five barely visible eggs a day
(which they then glue in place, so
the eggs can stick to mattresses,
headboards, and suitcases,
among other things). The resulting
straw-colored babies thrive in
70°F to 80°F environments and
reach maturity in about 30 to
45 days, provided they’re well
nourished…by human blood.
Bedbugs can survive unfed for six
months or more, sometimes much
longer, depending on their living
conditions, says Jeffrey White, an
entomologist with BedBug Central
in New Jersey. And you can’t avoid
them by being superclean: Unlike
roaches or ants, bedbugs are not
seduced by filth or food.

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


PICTURE FRAMES > When it comes to art, these parasites
don’t discriminate—they’ve been found around elegant
oil paintings in expensive hotels and cheesy prints in seedy
motels. If any art is hanging in your room, examine the
frame closely and peer behind it for telltale signs.
SUITCASE > Body heat is
a bedbug magnet, and
the pests have two hooklike
claws on each of their six
legs that allow them to hitch
a ride on your clothes, says
entomologist Jeffrey White.
Never set your luggage on
a hotel bed or floor; instead,
give the suitcase rack a once-
over before setting your bag
on it as far from the bed as
possible (it’s best not to put
it against a wall either). But
don’t unzip anything until
you’ve checked out the rest
of the room. Applying Rest Easy
Bedbug luggage spray ($15,
bedbugcentral.com) to the
outside and inside lining of your
bags before traveling may keep
bedbugs away, but the product
hasn’t been scientifically proven
to work, so just consider it a
possible layer of protection.
HEADBOARD > These nocturnal
beings thrive in dark, dry
areas (they’re afraid of direct
sunlight). Whip out a credit
card and run the edge of it
along every accessible surface
of the headboard, paying
special attention to any seams
or cracks, says Andy Linares,
president of Bug Off Pest
Control Center in New York
City. If you dislodge any bugs or
bug debris, you know your
room has been compromised,
so hightail it out of there.
DRESSER > The safest place for your luggage? The
bathtub. If that sounds too crazy, hang your clothes in
the closet or leave them in your suitcase on the luggage
rack after you’ve inspected it. Avoid using the dresser
drawers, which are harder to inspect, says entomologist
Dini Miller, Ph.D., of Virginia Tech University.
The Bite
Bedbugs’ saliva contains a built-in bites, but about 70 percent do,
anesthetic, so when they feed on mostly in the form of red, itchy
you—repeatedly, for up to 10 bumps, says White. Those bumps
minutes at a time—you typically will often appear all in a row, a
won’t feel anything. Some people phenomenon some victims refer to
don’t have any reaction to the as “breakfast, lunch, and dinner.”
January/February 2011
What to
Do If You
Find One
1/ Request an immediate
room swap. Just because your
room has bugs doesn’t mean the
entire hotel has been hit. Ask to
be moved to a different floor, and
then scrutinize your new digs. If
you’ve been in your room for a few
hours before you spot an insect,
run a hot iron over the outside
of your suitcase before you bolt,
says pest-control expert Andy
Linares. Or request that the hotel
steam clean all of your stuff, adds
Susan Jones, Ph.D. Preventive
strategy: Before you book a room,
go to bedbugregistry.com, which
tracks bedbug reports at hotels.
But keep in mind that the site isn’t
checked for accuracy.
2/ Protect your stuff. Put all
the clothing you brought on the
trip into a plastic trash bag in your
suitcase, then empty it into the
clothes dryer when you get home.
Thirty minutes of 120°F heat will
annihilate any pests. Or get some
dissolvable laundry bags (try
GreenClean, $30 for 10, amazon
.com). Before you check out, seal
your clothes into the sacks and
pack them in your suitcase. Once
home, toss the water-soluble
bags into the washing machine,
then hot-dry your clothes, says
entomologist Jeffrey White.
3/ Don’t drag your
suitcase over your
threshold. Buy high-power
pesticide strips (Nuvan Prostrips,
$50 for 12, amazon.com) and
drop them into a large trash bag
along with your luggage. Leave
it tied up tight for at least two
weeks (preferably outside) to kill
off any hitchhiking critters, says
White. Really paranoid? Invest in
a PackTite Portable Heating Unit
($320, bedbugcentral.com). It’s
like a duffel bag with a grill at the
bottom, and it kills bedbugs on
items you can’t launder, like your
suitcase or dry-clean-only clothes.
Spot a bedbug at home?
> Find out what to do and who
to call at WomensHealthMag
.com/Bedbugs.
/ W O M E N ’ S H E A LT H 85
 Slim-Down Strategies

Your nails
no longer
have to
serve as
an app!

Diet
Rules That
Don’t Suck
If you tend to focus on what
you have to give up when
watching your weight—time,
money, socializing—you’re
about to run out of excuses.
B y Camill e Noe Pa gán

If weight loss came in a pill, the

list of side effects might include “May
cause shortness of cash” and “Some
users experience a loss of friendships.”
After all, that’s what happens when
you spend half a paycheck on healthy
food and pass up happy-hour invites
so you can avoid the bar snacks. And
those side effects aren’t just misery
inducing, they’re self-defeating too:
The Centers for Disease Control
and Prevention found that people
who turned these pitfalls into excuses
were up to 76 percent less likely to
lose weight than those who figured
out ways around them. This advice
will help you battle the bulge without
missing a beat of your life.
PEGGY SIROTA / TRUNK ARCHIVE

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

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 Slim-Down Strategies Diet Rules That Don’t Suck

Lose Weight, Dietetic Association and the

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

Ground, It’s Good

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

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

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 Slim-Down Strategies
“I got my pre-baby
body back!”
W
hen Jennie Nickel was
pregnant in 2005, larger
portions and excessive
snacking caused her to tack more
than 70 pounds onto her 5'7"
figure. The baby weight refused to
budge, so this aesthetician from
Huntsville, Alabama, decided it was
time to whip herself into shape.
Today, at 30, Jennie is a part-time
nursing student and a fitness junkie
who has done three triathlons.
THE CHANGE
Nine weeks into her maternity
leave, Jennie was down only 15
pounds. “I didn’t want to go back
to work, because I worried that
all of my clients would think I was
still pregnant!” she says.
THE LIFESTYLE
“My biggest issue was mindless
grazing—a handful of M&M’s here,
a few chips there,” says Jennie.
In April 2006, she began logging
what she ate. “Writing it down
made me aware of how much more
I was eating than I was burning.”
With a newborn at home, getting
to the gym was a challenge, so she
turned to fitness DVDs. “It was the
first time I attempted to exercise
in at least five years,” recalls Jennie.
Working out gave her newfound
energy, and she dropped 20
pounds in the first nine months.
She lost another 15 pounds by April
2007, but then she hit a wall. “My
weight didn’t change for a whole
year,” she says. Determined to kick-
start her stalled progress, Jennie
EAT THIS, NOT THAT!
15 g saturated fat
1,480 mg sodium
90 W O M E N ’ S H E A LT H / January/February 2011
BEFORE
211 lbs
AFTER
143 lbs
began running. She signed up for a
5-K in the spring of 2008, which
gave her motivation. After she
added swimming and biking to her
routine, Jennie completed her first
triathlon in May 2009. And by April
2010, she was down to 143 pounds.
THE REWARD
Jennie marvels that her waist is
now smaller than one of her thighs
had been, and that she has lost
more pounds than her 4-year-old
daughter currently weighs. But the
journey has been just as important
as seeing a slimmer figure in the
mirror. “Nothing is more fulfilling
than setting a goal, training for it,
and getting that rush of pride when
you cross the finish line,” she says.
…at T.G.I. Friday’s
Cobb Salad Santa Fe
590 calories Chopped Salad
1,830 calories
19 g carbs 29 g saturated fat
62 g carbs
3,450 mg sodium
/ WomensHealthMag.com
YOU
LOSE,
YOU
Q &A TAKE A
WIN!
JENNIE’S TIPS
Plan ahead—way ahead. “I’m in
nursing school now, so my next
race won’t be for three years. But
I’ll stay focused on that goal.”
Splurge occasionally. “As long as I
eat right 80 percent of the time,
I don’t beat myself up over the 20
percent of the time when I don’t.”
Make runs fun. “I go running with
friends. Why else would I wake
up at 4:45 in the morning if they
weren’t waiting for me?”
Share your story.
> If you’ve fought flab and won,
you could be featured in the
magazine. Go to Womens
HealthMag.com/YouLose.
Ask the Expert
SEND KERI YOUR
WEIGHT-LOSS
QUESTIONS AT
WomensHealthMag.com
LOAD OFF
• KERI GLASSMAN, R.D.
NutritiousLife.com
Can you eat as many
calories as you want
if the food is raw?
—Amy B., New York, NY
Raw foods like fruit and
veggies are so low in
calories that it’s hard to
gain weight from eating
them, but it is possible.
Also, studies have
found that people who
eat raw-food diets are
deficient in B12 (a heart-
healthy vitamin) and
have lower bone density.
Most people would find
it difficult to eat nothing
but uncooked produce
and nuts for very long—
and there’s really no need
to do so. As long as you
aren’t deep-frying your
veggies, getting three
to five servings a day will
help you slim down.
Are seeds as good a
choice as nuts when
you’re dieting?
—Tracey D., Philadelphia, PA
Absolutely. Seeds are
an often-overlooked
source of protein, fiber,
CLOCK WISE FROM TOP RIGHT: JOSHUA ANDERSON; NO CREDIT ( 1); MITCH MANDEL (2); NO CREDIT ( 1)
and essential fatty
acids that help with
satiety just as much as
nuts do. Nutritionally
and calorically, seeds
and nuts are about equal,
so you can swap ’em to
keep your taste buds from
getting bored—a leading
reason people cheat on
their diets! Sprinkle some
high-fiber flaxseeds into
low-fat yogurt, or toss
a tablespoon of pumpkin
seeds into a salad.
Experts
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 3
Slim-Down Strategies

Your Flat-Belly Day

A 1,500-calorie eating plan designed
to help you stay trim and satisfied
By Keri Glassman, R.D.

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

INDULGE
WITHOUT
BULGE
> Add: 100-Calorie
Hershey’s Pretzel Bar
> Subtract: Thomas’
100-Calorie English Muffin

Daily total: 1,500 calories

Note: For optimal weight management, combine
JEFF HARRIS, FOOD ST YLING: ROSCOE BETSIL

this nutrient-dense meal plan with exercise.

Want more belly-

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

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

 IM
N PRO
EW
& ED
V
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 Eat Smart
HOT DOG

Turn the page to

find out why this is
the best pick.

VEGETABLE
PIZZA

Tricky
Nutrition
Questions—
Answered!

w
You make a head-spinning 200-plus
food-related decisions each day. We take
the guesswork out of eating healthfully.
B y Joel Webe r w ith Mik e Zimm e r m an

CHEESE
BURGER
CLOCK WISE FROM TOP LEFT: MARCUS NILSSON; ADAM LEVE Y; SUE TALLON

With all the daily food choices

we have to make, there isn’t much
time to spend weighing the options
that directly affect our health,
weight, energy level, and taste buds.
But look at it this way: Each of these
decisions is a new opportunity to do
right by your body. And to help you
out, we have some answers directly
from a definitive new source by our
brother magazine: The Men’s Health
Big Book of Food & Nutrition.

96 W O M E N ’ S H E A LT H / January/February 2011
ADVERTISEMENT
 Eat Smart
Q / If my options are a
cheeseburger, a hot
dog, or a slice of pizza,
which should I eat?
Clearly there’s some room for
debate about these American
staples, as hundreds—if not
thousands—of varieties
exist. It comes down to your
choice of toppings: The
more high-fiber veggies you
can include, the better. For
that reason, your best option
Dining at regular intervals
helps manage cravings.
is probably a slice of pizza
loaded with a combination of
vegetables like bell peppers,
broccoli, and salad greens. It’s
not a perfect meal—the carbs
in the crust will likely be the
refined variety—but the pile of
produce on top certainly helps
make it a healthier choice.
Q/ What’s better for
keeping me awake:
a cup of coffee or an
energy drink?
Coffee. The caffeine in one
cup of black coffee should
guarantee you about five hours
(give or take) of alertness.
Even better, researchers have
found that coffee is packed
with antioxidants, and studies
have shown it enhances
CHoose java as
your piCk-me-up—it
Has extra perks.
98 w o m e n ’ s h e a lt h
Tricky Nutrition Questions—Answered!
short-term memory and helps
protect against dementia and
cancer. The jolt you feel from
an energy drink comes mostly
from sugar, which, aside from
adding calories, sets you up
for an inevitable crash.
Q / Is chicken a better
choice than beef?
Not always. A lot depends on
how the chicken or cow was
raised. Organic-fed, pasture-
raised skinless chicken breast
is remarkably healthy, but most
of us don’t eat chickens that
roamed free and fed on grass.
Today’s birds are raised in a
way that promotes fat growth.
The result? The average piece
of chicken has 266 percent
more fat than it did in 1971,
while its protein content has
dropped by a third, according
to researchers at the Institute
of Brain Chemistry and
Human Nutrition at London
Metropolitan University.
Similarly, many cows today
are fed an unlimited supply
of corn to fatten them up as
quickly as possible. Grass-
fed beef has a different taste
and nutritional profile, with
16 percent fewer calories
than conventional beef, 27
percent less fat, 10 percent
more protein, and a healthier
balance of omega-3 to omega-
6 fatty acids. So the better
choice really depends on
the quality of the cut you get,
not the kind of meat it is.
Q / Is turkey bacon
honestly that much
better for you than
the real thing?
Nope. As far as calories go, the
difference between the two is
surprisingly negligible. While
turkey is a leaner meat, turkey
bacon isn’t made from 100
percent bird—it comes with a
long list of additives and extra
ingredients that don’t pack any
nutritional value. Both kinds of
bacon can give you a mouthful
of sodium, but at least with
regular bacon, you’re eating a
real food that also makes your
kitchen smell delicious.
Q / Is brown rice
really much healthier
than white rice?
Yes, and that goes for all grains,
whether it’s the rice with your
Chinese takeout, the tortilla
used to wrap your burrito,
or the bread in your sandwich.
If you eat the carbs with the
grain—the label will say “whole
wheat”—it will be full of fiber
because it’s made from the
entire wheat kernel: germ,
wHen you want to
indulge, go wHole
Hog and enjoy.
bran, and endosperm. Fiber
takes up room in your belly,
which then sends your brain
the signal that you’re full.
But if the fiber is taken out (as
is the case with refined carbs
such as white rice and bread),
fast-rising blood sugar triggers
your pancreas to release a flood
of insulin, the hormone that
not only lowers blood sugar
but also signals your body
to store fat. A study from Penn
State University compared
how much belly fat people lost
when they ate whole grains
instead of refined grains, and
the results were significant:
The whole-grain eaters lost 2.4
times more fat!
By avoiding refined foods,
you also avoid foods that are
high on the glycemic index, the
scale that gauges the degree to
which carbohydrates increase
from top: k ang kim; todd huffman
the level of glucose (sugar)
in the blood. Dining at regular
intervals, eating protein and
fat at every meal, and choosing
whole grains such as whole-
wheat breads and pastas will
help manage your blood
sugar and thus your cravings—
and your fat storage.
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Q / Are all sources of
protein created equal?
Not quite. While many plant foods,
including nuts and beans, can provide
a good dose of protein, the best sources
are dairy products, eggs, lean meat,
and fish, says Donald Layman, Ph.D.,
a professor emeritus of nutrition at
the University of Illinois at Urbana-
Champaign. Unlike plant-based proteins,
animal protein is complete, meaning
it contains the right proportions of the
essential amino acids your body can’t
synthesize on its own. It’s possible to
build complete protein from plant-
based foods by combining legumes, nuts,
and grains, but you’d need to consume
20 to 25 percent more plant-based
protein to reap the same benefits that
animal-derived sources would provide,
says Mark Tarnopolsky, M.D., Ph.D.,
who studies nutrition at McMaster
University in Ontario.
Q / Is a glass of fruit juice
the nutritional equivalent
of a piece of fruit?
Not even close. Most prepared fruit
juices contain not only natural sugar
but also huge amounts of added sugar
to cut the tartness of the drink (try
straight unsweetened cranberry juice
Now available at… sometime to see what we mean). Plus,
even juices labeled 100 percent pure
aren’t necessarily made exclusively from
the advertised juice. Superfoods like
pomegranate and blueberry may get
top billing even though the ingredient
© 2010 P&G
Tricky Nutrition Questions—Answered!
list reveals that pear, apple, and grape
juices—cheaper to produce and
supersweet—are among the first four
ingredients. To avoid a sugar surge,
pick single-fruit juices, pour half a glass,
and fill the rest with water or seltzer.
Even better, stick with whole fruit. A
medium orange has just 62 calories,
12 grams of sugar, and three grams of
belly-filling fiber compared with the 110
calories, 24 grams of sugar, and zero
fiber found in an eight-ounce glass of OJ.
Q / Are white cheeses better
than yellow cheeses?
When it comes to weight loss in general,
yes. Yellow cheeses tend to have more
calories than their lighter-colored
counterparts because of their higher fat
concentrations. Cheddar, for instance,
has 113 calories and nine grams of fat
per ounce, whereas Brie comes with
94 calories and eight grams of fat. But
either way you slice it, all cheeses are
calorie-dense foods. One ounce, which
is roughly the size of four dice, has about
100 calories, more than twice as many
as you’ll find in the same-size serving of
salmon. So use portion control. Q
TOP: K ANG KIM/GALLERY STOCK
Excerpted
from The Men’s
Health Big
Book of Food &
Nutrition, available
wherever books
are sold and at
RodaleStore.com.
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 Eat Smart

Q &A HOT DISH

THIS 8 oz shrimp, peeled
plus and deveined • CAT CORA
You’ll also need…
THAT 6 strips bacon, cut into
small pieces
With your hectic
1 red onion, sliced
schedule and four

Shrimp
2 Tbsp pine nuts
3 Tbsp red-wine vinegar
young kids, what’s
your go-to for a quick
1 Tbsp Dijon mustard and easy meal?
and 2 hard-boiled
eggs, sliced
Olive oil (optional) — Natalie L., via Facebook

Spinach
How to make it: My lettuce “gyros”—
grilled fish, chicken, pork,
1/ Set a large skillet over medium steak, or even veggies

Salad
heat. Cook bacon pieces until wrapped in lettuce leaves.
crisp, 5 to 7 minutes. With a slotted
Speed-cook the filling
spoon, transfer to a paper towel.

with
yourself, buy it precooked
2/ Add onion and mushrooms at the supermarket, or use
to the hot skillet and cook until

Bacon
leftovers, and dab with
onion begins to brown, about
a bit of premade tzatziki
6 oz baby spinach 3 minutes. Season shrimp with
salt and pepper to taste and add (Greek yogurt sauce).

Dressing them to the skillet, along with

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

packs three major taste. If the skillet looks dry, add

a splash of olive oil.
Many cooking shows
use saffron. What
protein sources. 1 cup sliced
3/ Divide spinach and eggs among
4 plates and top with the hot shrimp
does it add to a dish?
—Dru T., Charleston, SC
mushrooms mixture, some of the dressing from Widely used in Persian,
the skillet, and bacon.
Arabic, and Spanish
MAKES 4 SERVINGS. Per serving: cuisines, saffron has a
316 calories, 20 g fat, 12 g carbs, unique honey-sweet
572 mg sodium, 5 g fiber, 21 g protein taste that adds an earthy
brightness to food. It’s
an easy flavor boost for
risotto, potato omelets,
Still hungry? paella, and biscuits.
> Visit WomensHealthMag Saffron is expensive
.com/Recipes to dig up more
delicious, healthy meals. (each thread must be
gathered by hand from

CLOCK WISE FROM BOT TOM LEFT: PL AMEN PETKOV; MITCH MANDEL (4); ROBERT QUAILER
a crocus flower), but
you don’t need much.
Steep just about half a
teaspoon in hot water,
milk, or vinegar for a few
The fat minutes before adding
in the bacon the infused liquid to your
helps you dish. If you really want to
absorb the unleash the flavor, crush
antioxidant the threads against a
lutein from cutting board with a
spoon before adding to
the spinach. the steeping liquid.

Ask the Expert

SEND CAT
YOUR COOKING
QUESTIONS AT

WomensHealthMag.com
Experts

102
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Reinvent your body
and find your bliss.
Have more Control food
cravings Sculpt a sexy Banish stress
energy silhouette for good

Just 15 minutes of yoga a day

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

Essential moves Fat-melting,

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

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

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

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

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

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

Complete programs for

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

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

24 SLIM CALM SEXY YOGA 130 SLIM CALM SEXY YOGA

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

201523401
 The Sex of Your Dreams . . . . . . . . 108
ST YLING: INESSAH SELDITZ, HAIR: VASSILIS KOKKINIDIS/FORD ARTISTS, MAKEUP: REBECCA ALEX ANDER /R AY BROWN PRO, PROP ST YLING: CHELSE A MARUSKIN/PATRICIA MCMAHON

What Men Think. . . . . . . . . . . . . . . 110

The Secrets of
Close Couples
Simple ways to keep your union
healthy, sexy, and strong
By Laurie P uhn / P H O T O G R A P H S BY MARK ANDREW

January/February 2011 / W O M E N ’ S H E A LT H 105

w
Sex & Love The Secrets of Close Couples

that men crave compliments that guys are, by nature, just

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

Acknowledge Expected
Acts of Kindness
There are things your guy does
for you (rubbing your feet,
bringing you a cup of coffee in
bed), and there are things he
does for the relationship (taking
out the garbage, walking the
dog). We’re pretty good about
thanking the men in our lives
for the stuff they do explicitly
for us, but we tend to drop
the ball when it comes to the
gestures that benefit them too.
Because these random acts
of thoughtfulness improve
your life and the relationship
GUT TER CREDIT TK

as a whole, it’s important to

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

106 W O M E N ’ S H E A LT H / January/February 2011

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 Sex & Love
The Sex of
Your Dreams
We go under the covers to find out
what your erotic nocturnal visions reveal
about you…and your relationship.
By G illian Telling
Elena, a single 32-year-old, recently
woke up flushed and sweaty from a sex dream
during which she had an intense orgasm.
She was pleasantly surprised at first, but then
details started flooding back. “It was with
my best friend,” she admits. “My best girl friend.”
The dream left her feeling embarrassed and
disturbed, wondering what the heck it all meant.
108 W O M E N ’ S H E A LT H / January/February 2011
That’s the tricky part about
getting down and dirty in your
dreams: While you may love
the steamy sex scenes and, in
some cases, the sheet-twisting
sensations those visions can
provide, you may also wake
up feeling confused, guilty, or
totally creeped out. Do these
unconscious fantasies mean
you’re secretly attracted to
your best friend? That you still
harbor feelings for your ex?
Or that you’re yearning to
hook up with a hot stranger?
Highly charged nocturnal
sessions happen because of
normal physiological changes:
During the rapid eye move-
ment (REM) sleep cycle, your
/ WomensHealthMag.com
Decode
your
REM
romp.
central nervous system fires
up and your body goes
through the same physical
reactions that occur when
you’re turned on in real life.
“In REM, breathing and blood
flow naturally increase,
BRUNO DAYAN/ TRUNK ARCHIVE. NAME HAS BEEN CHANGED.
including blood flow to the
genitals,” says dream
researcher Kelly Bulkeley,
Ph.D., a visiting scholar at the
Graduate Theological Union
in Berkeley, California. “So it’s
not surprising that these
physiological changes often
express themselves as an
erotic dream.” Your menstrual
cycle can also influence
the likelihood of having an
unconscious frisky frolic: A
Journal of Sex Research study
found that women have more
sex dreams during ovulation,
probably because their libidos
are higher then (driven by the
biological urge to procreate).
Antonio Zadra, Ph.D., a
professor of psychology at
the Université de Montréal,
analyzed more than 3,500
dreams and discovered that
at least 8 percent of them
contained some sort of sexual
activity. His findings suggest
that erotic dreams may have a
straightforward psychological
explanation: They simply
reflect what we’re thinking
about when we’re awake.
So if you dream about sex at
night, it’s because it was on
your mind during the day.
And if you have ever woken
up thinking you’ve had a
legitimate orgasm while asleep,
you might have—4 percent
of our dreams actually result
in one. (Interestingly, men’s
dreams are more selfish;
they rarely dream about their
partners’ orgasms, whereas
women often do.)
However, not all sex dreams
are actually about sex, says
Bulkeley. Sometimes they’re
a symbol for emotions, such
as being pissed off at your guy.
“Dreams can use the drama
of a sexual relationship to
express emotional truths and
reveal conflicts,” he says. “I
once spoke with a woman who
wanted to become a writer,
but her husband was totally
opposed to the idea. One night
she dreamed that she was
having an affair with a male
writer. The dream had nothing
to do with sex—her goals
were causing conflict in her
relationship.” That said, he
adds, “the worst thing to do is
to treat a dream like it’s a
Magic 8 Ball.” (In other words,
if you dream that you or your
partner cheated, for example,
it isn’t necessarily a red flag
that your relationship is in hot
water.) Instead, think of your
dreams as cues to do some
exploring about yourself or
your relationship.
Want a little help? We got
top experts to decipher three
common erotic dream themes.
His Cheating Heart
Unfaithfulness is the most
common dream scenario for
couples, says Bulkeley, and
that’s no surprise: Getting
close to someone means
being vulnerable. Dreams that
include threats, like your man
fooling around, are like fire
drills, he says. “Your dreaming
mind might imagine the worst-
case scenario—cheating—
to prepare yourself for if it
happened,” says Bulkeley.
These dreams may reflect
your lack of confidence
and trust, notes Drew Ramsey,
M.D., an assistant clinical
professor of psychiatry at
Columbia University. Or, having
a dream about a partner’s
infidelity can mean you feel like
you’re not getting his attention,
says Gillian Holloway, Ph.D.,
author of The Complete Dream
Book of Love and Relationships.
If so, talk with your guy about
Crack the
Dream Code
While the meanings
behind common
symbols are subjective,
here’s a look at what
they can signify:
Kissing: A passionate
liplock can be a symbol of
approval and acceptance.
Nakedness:
Nudity often represents
being vulnerable and
may symbolize exposing
parts of yourself that you
would rather keep hidden.
Love: Not surprisingly,
it’s all about romance. If
you’re attached, a dream
of real love means
you’re happy with the
relationship. If you’re
single, it means you’re
open to finding love.
Attraction: Finding
someone attractive can
mean you’re craving the
feeling or experience
that person represents
to you, according to some
dream dictionaries.
how you two can stay more
connected. If you’re having
dream flings, this can also
signal you’re not getting what
you need from your partner,
according to psychologist
and dream analysis expert
Michael Lennox. And that’s
another reason to have a talk.
Blast from the Past
It’s not unusual for exes to
creep into sex dreams, but
having an erotic dream
starring an old crush usually
doesn’t mean you still harbor
feelings. More likely, it’s your
brain reusing a familiar face
from your past. “Research
shows that there’s a repetition
dimension to dreaming, which
is why we still have anxiety
dreams about not studying for
a college exam years after
leaving school,” says Bulkeley.
“Our past experiences shape
who we are today, and though
the man in the dream may
not be in your life anymore, he’s
still a part of who you are.”
Exes who appear in dreams
often symbolize your current
partner, if you have one, says
Holloway. “Making out with an
ex might mean you want your
current partner to find you
desirable too,” she says.
Taboo Sex
Whether it’s a passionate
romp with a stranger, sex with
another woman, or a porn-
worthy orgy, Bulkeley says
these dream scenes may reflect
your inner desires, albeit in
some cases an extreme version
of a lusty longing. There’s
a male/female divide on this
type of dream: In Zadra’s
research, men were twice as
likely as women to dream
about multiple partners, while
the female unconscious favored
getting busy with a celeb.
Either way, there’s no
holding back racy thoughts in
dreams. That’s because they’re
judgment-free zones in which
our subconscious can let loose
and we can live out a fantasy,
even if we’d never act on it in
real life. So lie back and enjoy. Q
January/February 2011
Q &A KISS AND
TELL
• MICHELLE CALLAHAN,
PH.D.
DrMichelle.com
Author of Ms. Typed: Stop
Sabotaging Your Relationships
and Find Dating Success
I love my boyfriend,
but he’s cheap as hell.
Is this a deal breaker?
—Carly P., Dallas, TX
It certainly qualifies—
money is the leading
cause of disagreements
in marriage and can lead
to divorce. If you’re in
it for the long haul, try to
reach an agreement on
spending. First, define
cheap. Is he just a bad
tipper or is he tightfisted
wherever money is
concerned? And does he
have a reason to be? It’s
one thing if he’s cutting
corners because he’s
afraid of losing his job.
It’s another if he’s doing
it to save up for golf clubs.
If you’re paying for more
than your fair share,
level with him. If he can’t
compromise, you might
consider leaving him for,
ahem, greener pastures.
My husband and I
are very open about
our bodily functions.
Is this bad for our
relationship?
—Jaime R., Providence, RI
You might be a little too
comfortable with each
other! When one of you
burps or farts, the other
may find it tougher to
be turned on. While it’s
nice that you both feel
secure enough in the
relationship to do this,
there’s something to be
said for a little mystery.
Ask the Expert
SEND MICHELLE
YOUR SEX AND LOVE
QUESTIONS AT
WomensHealthMag.com
Experts
/ W O M E N ’ S H E A LT H 109
 Sex & Love

WHAT
men
THINK

Garrett Hedlund,
26, stars in the sleek, steely sci-fi film Tron: Legacy. But
Check out in real life, he’s warm, sweet, and totally approachable.
Garrett
on the cover of You’ve gained and lost a
this month’s lot of weight for roles.
Men’s Health.
Do ladies tend to prefer
you leaner or heavier?
It’s funny—I read that women
look to chiseled-faced guys for
one-night stands, and to round-
faced guys for marriage. When
I’m rounder in the face, I like to
say, “This is my long-term look.”
Or “This is my wife-and-kids
look right here.”
What’s something you

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love in a woman?
Brains. That’s why we’ve got
Olivia Wilde in this world. [Sex
appeal] is nothing physical
whatsoever. It’s the mind and
where that goes, the sense
of humor. Everything else is
just…whatever.
If you’re interested in a
woman, how likely are you
to ask her out?
I always joke that it’s hard to
travel on subways. You see a
woman, and you fall in love. And
then she gets out, and she walks
away, and everything’s done. I’m
not good at chatting right away.
Women have to be very patient
with me, I suppose.
So an assertive woman
doesn’t turn you off?
I’m not turned off by it. I’m sort
of helped by it, endeared by it.
It’s sweet. But I’m not trying to
find myself in any relationship
right now. I want to give 100
percent to it, and I can’t do that
at the moment.
—Jennifer Graham Kizer

Peek into the male mind.

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

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

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 Smart Women, Dumb E-mails . . . . . 118

Be Instantly
Happier
New research shows that
luigi cassinelli/folio-id

finding bliss is surprisingly easy…

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

January/February 2011 / w o m e n ’ s h e a lt h 113

 Life Skills Be Instantly Happier
It’s more
fun to
catch ’em
with your
tongue.
a
What’s more, we’re pretty
misguided about what actually
generates happiness. Studies
show that the things we think
bring satisfaction—marriage,
kids, money—don’t always do
the trick. “You already have
everything you need to be
much happier than you are,”
says Christos Ballas, M.D.,
a psychiatrist at the University
of Pennsylvania. “You just
need to learn how to tap into it.” psychologist Robert Biswas-
A television show called Glee may top the ratings, The Joy of Simple
but nowadays blissful feelings seem to be in shorter Pleasures
supply than ever before. In fact, according to the United Happiness—genuine
States General Social Survey, a national poll that happiness—can be divided
gauges social trends, women in this country have reported into two categories, according
being less happy each year since 1972, and we’re to psychologists. The first
is moment-to-moment
currently at an all-time happiness low. happiness, or the small spurts
One explanation: “There are so many opportunities of joy you get from everyday
available to women now, but with that comes a occurrences, like digging
lot of pressure to be fully self-actualized—to have the into a dessert or receiving a
amazing career and family, and the ability to balance compliment from your boss.
These incidental experiences
it all with ease. So you constantly end up feeling
are easy to take for granted,
disappointed because you’re not as happy or successful but they “have a cumulative
as you think you should be,” says Ariel Gore, author of effect on our happiness that’s
Bluebird: Women and the New Psychology of Happiness. more powerful than the big
114 W O M E N ’ S H E A LT H / January/February 2011 / WomensHealthMag.com
events we think will wow us,”
says Sonja Lyubomirsky, Ph.D.,
a professor at the University
of California at Riverside
and author of The How of
Happiness: A New Approach to
Getting the Life You Want.
Sure, those big emotional
“pow!” moments, such as
walking down the aisle or
getting a huge promotion, are
pretty sweet…for a while.
But the highs are hard to
sustain because of something
psychologists call “hedonic
adaptation” (our natural ability
to adjust to new circumstances
in our lives). “Humans are
good at rapidly becoming
accustomed to changes,
especially positive ones,” says
Lyubomirsky. “But because
we adapt to them so quickly,
the high is short-lived.” Even
the euphoric thrill of winning
the lottery is fleeting: When
researchers surveyed big-cash
winners, they found that after
the initial rush of buying a
McMansion or a Mercedes,
the newly rich reverted to
exactly how happy they were
before hitting the jackpot.
That’s because, unlike
most things in life, quantity
trumps quality when it comes
to happiness. Small daily
pleasures keep us emotionally
afloat, balancing out life’s lows.
“Happiness is [about] the
frequency of positive emotion,
not the intensity,” explains
Diener, author of Happiness:
Unlocking the Mysteries of
Psychological Wealth. “And
that’s good news, because it
means there are countless
opportunities to increase your
contentment.”
All you have to do is notice
and appreciate them. “We’re so
busy racing from one thing to
the next that we don’t let things
DEWE Y NICKS/ TRUNK ARCHIVE
set in,” says Biswas-Diener.
“Taking the time to stop and
focus will help momentary
pleasures sink in.” Instead of
stressing about what you have
to do tomorrow, concentrate
on what’s happening right now:
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 THE RICHARDS
GROUP
JOB NUMBER:
WWI-10-0022
CLIENT: USE SLUG Life LIBRARY
Skills Be Instantly Happier
WeightWatchers
JOB NAME:
Q1American
Non-WW Pub Idol is on and you have a big Some may register at a seven on a scale
(Family
bowl Ad 1/3ofPg._vC)
popcorn on your lap. What’s not of one to 10 (cheerful most of the time),
PUB(S):
to be happy about? others at a four (often moody). But no
WOMEN’S HEALTH
MAGAZINE matter where you fall, there are ways to
Seeing the Big Picture
INSERT(S): bump up your happiness level. Here’s
JANUARYsavoring
But 2011 those moment-to-moment how to boost your set point:
pleasures
MATERIALS DUE:is only half of the equation. Have an attitude of gratitude. Take
There’s a second type of happiness called
11/05/10 a few minutes out of your day to think
TRIM:
reflective happiness. This is the deeper about everything that has happened
2.625" x 10.875" you feel when you examine
satisfaction recently to make you smile. Yeah, it
LIVE:
your life as a whole and are content with sounds a bit self-helpy, but according
2.125"
thexway 10.375" it’s going. Reflective happiness to Lyubomirsky, it works: “When you
BLEED:
isn’t something you think about every have to keep coming up with answers to
2.875" x 11.125"
day, but it can help buffer you against the question ‘What am I thankful for?’
LS/COLOR(S):
150; stress of your daily grind. “When
the it forces you to see how the little things
you consider how the little moments in
280D-Max you might have overlooked or taken for
your4CP
S7C5/ life are coming together to create granted play a role in your happiness.”
FORMAT: Banish the comparisons. Happy

“When you
PDFX 1-a
QUESTIONS
people take pleasure in the successes
of other people rather than using those
consider the
CALL: successes as a yardstick to measure

bigger picture,
Jean Peterman their own lives. “You can’t feel good
@ 214-696-7918 about what you have if you’re constantly
it helps you calculating how you stack up to

put a more
WH FINAL_01 11_05_10
US-Non-WWI Pub Ad Q1 vC

others,” says Lyubomirsky. The irony is

that in order to become less competitive
positive spin on (and a lot happier), you need to drop out

everything.” of the race. That’s not to say you should

a bigger picture, it helps you put a more
positive spin on everything—including
the stuff that’s making you unhappy at
the moment,” says Elizabeth Lombardo,
Ph.D., author of A Happy You: Your
Ultimate Prescription for Happiness. Look
at it this way: You may be putting in
Some are rich. Some are creamy. long hours at work or changing a dozen
But they’re all made with you in mind. diapers a day, but if you love your career
And, yes, they positively taste as or your family, the drudgery will likely
good as they look. fade away when you step back to reflect.
And your life doesn’t have to be going
according to “plan” in order to benefit
from reflective thinking. Looking at
the big picture means being proud of
your accomplishments and feeling as
if you’re working toward something
meaningful. “What you pay attention to
plays a huge role in how happy you’ll
be. So when you’re gleaning that big-
To learn more about Weight Watchers® products, picture perspective, focus on the positive,”
go to WeightWatchers.com/sensiblefoods
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC.
says Biswas-Diener. “If you realize that,
WEIGHT WATCHERS for services is the registered trademark of Weight Watchers International, Inc.
PointsPlus is the trademark of Weight Watchers International, Inc. Trademarks are used
despite some bright spots, certain aspects
under license. ©2011 Weight Watchers International, Inc. All rights reserved. of your life aren’t jibing with your goals,
Selection may vary by store.
use it as an opportunity to reroute to a
more direct path to where you want to go.”
abandon your goals—it just means you
need to start running at your own pace.
Find meaning in your work. A study
of a hospital’s cleaning staff found
that those who described their jobs as
bettering the lives of others were more
satisfied than those who considered
their jobs less worthwhile. Experts
also say that those of us who believe
we’re doing what we’re destined to do
feel more immediate and long-term
happiness. Even if you’re not jazzed
about your current job, consider how
your actions contribute to the common
good. Or relish how it gives you the
means to participate in pleasurable
activities outside of work.
Hang with happy people. A study
done by the University of California at
San Diego and Harvard Medical School
revealed that “happiness can spread
from person to person to person in a
chain reaction, through social circles.”
On average, every happy friend you
have increases your chance of being
happy by 9 percent. Now if happiness
is contagious, don’t you want to put
yourself in a position to catch it? n

How to Boost Your Bliss What makes you happy?

To a certain extent, happiness is genetic. > Tell us about your favorite day-to-day
Check out pleasures and big-picture reflections at
Scientists say each of us is born with WomensHealthMag.com/TellUs.
the new our own personal happiness set point.
Weight Watchers
PointsPlusTM program
at WeightWatchers.com
 Per Cake

Coffee Cake

Definitely.
It’s loaded with rich cinnamon flavor.
It’s an excellent source of fiber.
And, yes, it definitely tastes as good as it looks.

Check out
the new
Weight Watchers
To learn more about Weight Watchers® products, go to WeightWatchers.com/sweetbakedgoods
PointsPlus™ program
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services is the registered trademark of Weight Watchers International, Inc.
PointsPlus is the trademark of Weight Watchers International, Inc. Trademarks are used under license by Dawn Food Products, Inc. ©2011 Weight Watchers International, Inc. All rights reserved. at WeightWatchers.com

Smart Women,
Dumb E-mails
Don’t let a few quick and
careless keystrokes send
the wrong message.
T
wo hundred forty-
seven billion—
that’s how many
e-mails are sent every
day. No wonder we often
don’t pay attention to
the words we pound out.
A haphazardly thrown
together message can
tick off the boss, ruin a
friendship, or derail a
romance. David Shipley,
coauthor of Send: Why
People Email So Badly
and How to Do It Better,
puts it succinctly: “Bad
things can happen in
an e-mail.” We use the
book’s advice to give
three fictional missives
a makeover.
THE “I NEED
A FAVOR”
E-MAIL
To: Amanda Seymour
Subject: Hello from
Jessica Marks
Message:
Amanda,
I’ve been interested in
advertising since high
school, and I intend to
pursue it as my career.
I have interned at
Produce Advertising,
where I’ve contributed
to a variety of
accounts, including
Crunch Munch Cereal
and Marmalade
Fitness Gear. Would
you be able to meet
with me for an
exploratory interview?
I’m very interested in
working for Tough
Skin Public Relations.
Sincerely,
Jessica
118 W O M E N ’ S H E A LT H
Life Skills
Holster your itchy
trigger finger.
The Fix
Grab their attention.
Put something specific in
the subject line that will
keep the person reading
(like “Looking for a talented
copywriter?”). And if a
mutual friend suggested
you get in touch, put her
name right up there.
Where’s the “Dear”?
You’d never send a formal
letter addressed simply to
“Amanda,” right? Then you
shouldn’t do it here either.
And if you’ve never met the
person, use Mr./Ms. and
the recipient’s last name.
Cut to the chase.
Respect a higher-up’s
crazy-full schedule and get
to the point. Jessica’s pitch
(“I’m very interested in…”)
is buried too far down.
Try this technique.
Before making The Big Ask
(i.e., requesting Amanda
take time out of her killer
schedule for a sit-down),
offer a less intrusive
request (“May I send you
samples of my work?”).
Wrap it up right.
Sincerely is fine when
writing to someone you
don’t know, but it can
sound cold. Best wishes is
a safe (and warmer) way
to wrap things up.
/ January/February 2011 / WomensHealthMag.com
THE “GET The Fix
YOUR BUTT Respect the title. Don’t
TO THIS add coworkers’ names on
MEETING” the “to” line as they pop
E-MAIL into your head; there’s a
pecking order, and people
To: Sarah Yelo, Megan
notice where they fall on
Clark, Amy O’Connor, the list. Melissa’s mistake
Mark Hernandez may not be obvious to you,
Cc: George Green but it will be to Mark
Subject: Meeting Hernandez. He’s her boss,
and he’s listed dead last.
Message:
You can be too clever.
Can we please
Text-speak like OMG, W8,
schedule a meeting to
and PCM (please call me)
discuss the Jackson
and emoticons like the : )
project tomorrow at
smiley face are creeping
3 p.m.? We need to
into more e-mails. They’re
plan a strategy as soon
fine to use with staffers
as possible. Mr. Collins
you’re friendly with, but
will be in attendance,
for official business, DGC
so make sure you are
(don’t get cute).
on time. And if, for
Don’t say please. You’re
whatever reason, you
just being polite, right?
cannot make it, PCM.
Wrong. Please (as in “Can
Thanks!
we please schedule a
Melissa
meeting?”) isn’t an e-mail-
friendly word because it
tends to come across as
either exasperated or kind
of obnoxious.
Shorten those words.
Contractions aren’t too
casual for interoffice
PERCENTAGE correspondence. Spelled-
OF TIME THAT out words and phrases (like
E-MAILS ARE cannot, will not, or do not)
MISINTERPRETED tend to give e-mails a
Source: Journal of Personality
stilted, stick-up-your-butt,
and Social Psychology preachy quality.
THE “I’M
PISSED”
E-MAIL
To: Molly Harper
Subject: PROBLEM!
Message:
It has been FOUR
WEEKS, and I’m still
waiting to be
EITHER INVENTED OR ARE COMPOSITES . ANY RESEMBL ANCE TO AC TUAL PERSONS, LIVING OR DEAD, OR AC TUAL EVENTS IS PURELY COINCIDENTAL.
reimbursed for dinner.
BLEND IMAGES/MASTERFILE. THESE E-MAIL SCENARIOS ARE ENTIRELY FIC TITIOUS . NAMES, INCIDENTS, AND OTHER IDENTIF YING DETAILS ARE
This is the third time
I’ve paid for you!
Guess you have me
confused with an ATM.
Thank you.
Lori
The Fix
Wait before sending.
When writing an angry
message, don’t fill in the
recipient’s e-mail address
until you’ve had a chance
to consider your tone.
Don’t show your hand
too soon. Lori’s subject
line (“PROBLEM!”) is hard
to miss. But kick things off
with something cranky and
your e-mail may be trashed
before it’s read.
Don’t get all divalike.
Never use all caps; it’s the
e-mail equivalent of
YELLING. Also, steer clear
of exclamation points.
Nix the nasty stuff. Stay
away from using sarcastic
criticism. It’s the most
cutting and condescending
kind of complaint. Q
 r son
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 1
step

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

Applying eye makeup can be intimidating,

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

123
124
 STEP
2 1
shadow
“You rarely need
more than two
colors on your eyes,”
says makeup artist
Troy Surratt, who
loves neutral-toned
cream shadows
worn from the
lash line to just
above the crease.
Try Shiseido
Hydro-Powder
Eye Shadows in
Glistening Sand
(1) for light to
medium skin, or
Tiger Eye for darker
complexions, $25,
sca.shiseido.com.
If you want to
give your eyes
sexy depth, you’ll
need two powder
shadows (they’re
best for layering)—
a pale base color to
dust from lash
line to brow bone,
and a deeper shade
to sweep into your
crease or along
your lashes. For the
base, “warm tones
ST YLING: JACQUELINE AZRIA-PALOMBO/ARCHARD & ASSOCIATES, HAIR: SHLOMI MOR FOR REDKEN/ARTISTS BY NEXT,
like champagne or
MAKEUP: KEIKO/SEE MANAGEMENT, MANICURE: RICA ROMAIN FOR INCOCO/SEE MANAGEMENT; LISA SHIN (STILLS)
muted peach are
the most flattering,”
says makeup artist
Jemma Kidd,
author of Make-up
Masterclass. Try
Revlon Luxurious
Color Perle Eye
Shadow (2) in
Sunlit Sparkle and
Brushed Copper,
$5, at drugstores.
A darker defining
color can be used
to create a smoky
effect. Choose one 3
that’s two shades
darker than your
base (e.g., bronze
or chocolate).
Try Dior 1-Colour
Eyeshadow in Gold
Touch (3) or Brown
Fever, $24.50 each,
sephora.com.
3 Liner is not only
BRUSH UP
Your fingers will get
the job done, but good
brushes are better for
blending, lining, and
building color. Here are
the three you really need:
Flat Shadow
1.
Brush
It’s ideal for applying your
base color. Choose one
made with supersoft
natural hairs, like sable
or goat, if you’re working
with powdered shadow.
1
For creams, use a brush
with silky synthetic bristles,
such as nylon or taklon.
TRY Sonia Kashuk Tools
Small Eye Shadow Brush,
$10, target.com
2. Blender Brush
Small and fluffy, this tool
is perfect for shading your
creases, emphasizing the
outer corners of your eyes,
and blending shadows
together. TRY Bobbi Brown
Eye Sweep Brush, $30,
bobbibrown.com
3. Liner Brush
Use this skinny, pointed
2
brush to work color
between the roots of your
lashes. TRY Mark Eye Liner
Brush, $6, meetmark.com
2
4
STEP black; try Bare
3 Minerals Big &
Bright Eyeliner
liner in Chocolate, $14,
bareescentuals
Liquids, creams, .com, or CoverGirl
gels, pencils… Liquiline Blast (4)
there are a dizzying in Black Fire, $8, at
number of choices. drugstores. Starting
at the outer corner
essential for of your eye, bury
definition but the pencil in your
also “the key to lashes and glide it
making lashes slowly across your
look crazy-thick lid to the inner
and beautiful,” corner. Gently
says Surratt. By stretch and hold
darkening the the outer corner
skin-toned gaps with your fingertip
between each to keep the lid taut
individual hair, you and prevent the
create an infinitely liner from skipping.
denser-looking lash Precisely where
line—even before you apply eyeliner
you apply mascara. depends on the
But unless you’re shape of your eyes
going for a retro (see “How to Shade
look (and have the Your Shape” on
steady hand of a page 126), but
surgeon), avoid generally speaking,
using liquids and you want to line
gels; a creamy the outer rims,
pencil is the way to top and bottom.
go. It’s soft and Because black on
blendable, it’s easy the bottom can
to control, and it be harsh for day,
can be used safely keep this color on
on both the outer top. At night, lining
and inner rims of the inner rims of
the eyes. your eyes will make
For daytime, them stand out
choose brown or and smolder.
If lining the inside
rims, sharpen
the pencil first to
eliminate germs and
prevent an infection.
 Don’t try to
curve your
brows or force
4
step

them into an
mascara unnatural
shape.
.
Like a good push-
up bra, the right
mascara can lift,
separate, and
enhance what
Mother Nature
gave you. Great
ones, like Estée
Lauder Sumptuous
Extreme Lash
Multiplying
Volume Mascara
($19.50, estee
lauder.com) BeautiFuL
or L’Oréal Paris arches
Voluminous You wouldn’t slap a dollar-store
Million Lashes picture frame on a masterpiece. And
you shouldn’t frame your awesomely
Mascara ($9,
made-up eyes with ungroomed
lorealparis brows. “A neater version of your natural
.com), will add shape is soft and youthful,” says Sania
thickness, length, Vucetaj, owner of Sania’s Brow Bar in New
and definition. York City. Get the right look in three steps.
(Avoid makeup pluck
migration by Slanted-tip tweezers (try Tweezerman at the lash line and a
using a waterproof Slant Tweezer, $20, tweezerman.com) lighter shade right
formula on lower offer a level of precision no wax strips can above it and up to just
lashes.) match. Plus, by removing hairs one at a How below your brow bone,
And while black time—rather than a row at a time—you’re to SHade says makeup artist
is beautiful and less likely to make scary mistakes. If your Your Taylor Chang-Babaian,
dramatic, brown brows are virgins (never been plucked), SHape author of Style Eyes.
let a pro shape them the first time. Then Tailoring your “The lower portion of
can be softer and tweeze strays that grow between and the top lid is hidden,
application technique
more forgiving. “It beneath the brows weekly, but stay away to suit your eye shape wide-Set eyes so thin strokes of liner
delivers a natural from the top: “Taking too much off the can lift and open your > “Draw your eyes can disappear,” she
daytime look top can drag down your brows, making eyes, improving your in slightly by using says. “Look at yourself
and works well on your eyes look tired,” says Vucetaj. whole look. a darker color and straight on to determine
more mascara at your how thick the liner and
women with fair trim Small or inner corner (near shadow should be.”
skin or short, sparse Using a clean mascara brush (also called a Close-Set eyes the tear duct), and a
lashes,” says Kidd. spoolie), brush your brows up and inspect > Here’s how to make lighter shade from the Hooded eyes
> If your upper lids
Your mascara them: “If certain hairs grow in unevenly or your eyes look larger middle of the lid to the
or farther apart: Dust outer edge,” says Kidd. droop, veiling the skin
brush is important are too long, trim them,” says Vucetaj. Use
a pale, light-reflective Accentuating the inner covering your eyeballs,
too: “Unlike really small scissors to snip off just the tips of keep light colors off
the hairs that grow beyond your shape. shadow across the half of your crease and
fat brushes, which inner three-quarters gradually fading the that hooded portion so
deposit color only Fill of each lid, then apply color out as you cross you’re not magnifying
onto the lash tips, Vucetaj’s two-step solution for sparse a dark shadow from the lid can help too. it. Brush a base color
brows: First, outline your brows with a lash line to crease from lash line to
a standard-size thin Lids or crease, then go over it
brush (one that isn’t pencil that matches their color, and brush at the outer corner.
Add an extra coat of Monolids with a darker shadow,
chunky or curved) it in with a spoolie. “Penciling in the entire
mascara to the outer- > If you don’t have blending the color over
brow will make it look dark and unnatural,”
gets close to the she says. Then dip an angled brush into most lashes only, and a crease, you can lend your upper lid and
roots of the lashes limit dark liner to the depth to your eyes by sweeping it along your
brow powder and lightly stipple it on, applying a dark color lower lash line. n
and evenly sweeps using quick, short strokes and blending as outer corner of your
color out to the you go. Try Clarins Pro Palette Eyebrow eye (top and bottom).
ends,” says Surratt. Kit (shown above), $35, at Macy’s. “Lining the inner rims
with a beige pencil Get the latest beauty news!
Apply one coat, let will open up your eyes, > Follow our new beauty blog at
it dry, then swipe making them seem WomensHealthMag.com/BeautyLab.
on a second layer. larger,” says Kidd.

126 w o m e n ’ s h e a lt h / January/February 2011 / womenshealthmag.com

 gococoa

loco
Chocolate is delicious, packed with
healthy antioxidants, and surprisingly versatile.
Here, sweet and savory dishes
that only taste sinful. Matthew Kadey, R.D.
P h o to g r a P h s by r o m u l o ya n e s

Almond
Chocolate Balls
w ith F l e ur d e se l

128
Pork Tenderloin
with CoCoa- n ib Cru st
g e t r i Ch Q ui C k
Try these easy, creative
tips from chef Michael
Antonorsi, cofounder
of Chuao Chocolatier in
Carlsbad, California:
> Top a slice of
toasted baguette with
a one-inch square of
dark chocolate. Once
it melts slightly, drizzle
with olive oil and
sprinkle with sea salt.
> Rim a martini glass
with cocoa powder.
> Top oatmeal with
dark chocolate chips.
> Sprinkle popcorn
with shaved dark
chocolate, sea salt,
and cayenne pepper
powder.
> Add 2 tablespoons
cocoa powder to
pancake batter.

Poached Chicken
with ChoColate mol e
 rich,
seductive,
orgasm c.
When you let a piece of chocolate melt on
your tongue, you know why the Mayans
called it the food of the gods. And not only
is it one of the most delectable, irresistible,
and often-craved flavors on earth—it’s
actually good for you. Sure, you’ve no doubt
discovered that chocolate is useful for
self-medicating after a day from hell, but
research also links moderate consumption
to a wide-ranging list of health perks.
Like other fruits—and it is a fruit—the
cocoa bean gets its wonder-food status
from a surplus of antioxidants and other
nutrients. In fact, raw cocoa is even richer in
flavonols (which are kind of supercharged
antioxidants) than berries or tea .
Besides mopping up health-damaging
free radicals, flavonols aid blood flow, which
is why studies have connected cocoa to
lower blood pressure and decreased risk of
heart attack and stroke. Chocolate may even
be able to amp your brainpower because it
improves circulation to your noggin, which
helps with memory and learning, and may
guard against dementia, says Lauren Graf,
R.D., a dietitian at Montefiore Medical
Center in New York City.
Other antioxidants in chocolate play a
role in everything from boosting immune
function (a British Journal of Nutrition
study suggests that cocoa can help rev up
T-cell activity, increasing the body’s ability
to fend off viruses) to helping muscles
recover after a tough workout. And it’s no
coincidence that your mood improves
after a few morsels. Cocoa contains natural
stimulants, including theobromine and
phenylethyamine, that raise levels of the
feel-good chemical serotonin in our brains.
To reap these and other benefits, you don’t
need to eat a lot of chocolate—most studies
have found that one ounce a day is plenty—
but you should make sure that it’s at least
50 percent cocoa. And if a product doesn’t
list the cocoa content, or if the label has the
words processed with alkali or Dutch processed
on it, then most of the antioxidants have been
destroyed during processing, says Graf.
Of course, while higher cocoa content
means more flavonoids, it also means less
sweetness, says Monica Bearden, R.D.,
author of Chocolate: A Healthy Passion. That’s
because less fat and sugar are added to cut
the bitterness of the flavonols. Bearden’s
advice: Start with a variety that has a lower
cocoa content and work your way up to let
your palate get used to the flavor.
Better yet, use the cocoa bean’s
bitterness to your benefit by cooking—
not just baking—with it. “Chocolate can
add richness and a bittersweet earthy
component to a large variety of savory
dishes,” says David Suarez, culinary director
of Rosa Mexicano restaurants. “In dishes
with some spicy element, such as chili,
chocolate helps balance out the heat.” It also
pairs surprisingly well with citrus fruits
and different meats—and, of course, it’s
perfect for desserts. Give these cocoa-rich
recipes a try and you may discover a
whole new dimension to this heavenly food.
Chocolate
Frui t b a r k
131
Chocolate
Coffee Cake
w i th C as h e w ga n aCh e

Cookin g on
t he da r k s ide
Different forms
of chocolate have
different uses. We spill unsweetened CoCoa
the cocoa beans. Powder: The low-fat
substance that’s left
CoCoa nibs: These
behind after pulverizing
broken pieces of
cocoa beans
shelled raw beans are
Great for: Rubs,
chocolate in its most
chili, muffins, cakes,
natural (and most
smoothies, cookies
bitter) form. They don’t
melt, so they’re often baking ChoColate:
sprinkled as a garnish. Bars formed from
Great for: Salads, a paste made of
yogurt, ice cream, ground-up cocoa beans
oatmeal, homemade without any other
granola, trail mix ingredients
Great for: Mousse,
mole sauce, brownies,
cupcakes, cakes

Almond Chocolate Balls
with Fleur de Sel
1 cup almond butter
½ cup confectioners’ sugar
1 tsp vanilla extract
4 oz dark chocolate, chopped
Fleur de sel drained and quartered
1/ in a bowl, mix almond butter, sugar,
and vanilla. roll into 20 equal-size
balls. place on a baking sheet lined
with waxed or parchment paper and
freeze until firm, about 1 hour.
2/ stir chocolate in metal or glass
bowl over a saucepan of simmering
water until smooth. (or microwave
on medium for 1 minute, stir, then
continue microwaving, stirring every
20 seconds, until completely melted.)
3/ roll the almond balls in melted
chocolate, garnishing with fleur de
sel as you go. refrigerate until
chocolate is set, about 30 minutes.
Makes 20. Per serving (one ball): 120 cal,
9 g fat (2 g sat), 9 g carbs, 60 mg sodium,
1 g fiber, 2 g protein
Pork Tenderloin with
Cocoa-Nib Crust
2 Tbsp cocoa nibs*
2 Tbsp brown sugar
1 tsp unsweetened cocoa powder
½ tsp freshly ground black pepper
1 tsp cumin powder
1 tsp paprika
½ tsp ground allspice
½ tsp cinnamon
½ tsp kosher salt or sea salt
1 tsp dried thyme
1½ lbs pork tenderloin
1 Tbsp vegetable oil
food st yling: vic toria gr anof/art dept, prop st yling: sar a wacksman/jed root
Poached Chicken with
Chocolate Mole
4 dried ancho or other Mexican ¼ tsp ginger powder baking, put cashews
chili peppers
2 tsp vegetable oil
1 medium onion, diced
2 cloves garlic, minced
1 ripe plantain (or an unripened cream, chocolate, and maple
banana), sliced
1 can tomatillos, about 8 to 10, chocolate is completely melted,
¼ cup raisins
1 tsp cinnamon
2 whole cloves
¼ tsp allspice
½ tsp coriander
1 tsp dried oregano
¼ cup almonds or walnuts
2 Tbsp sesame seeds
1½ oz dark chocolate or Base
unsweetened baking minutes. Break into pieces.
chocolate, chopped
4 boneless, skinless chicken 14 g fat (7 g sat), 31 g carbs, 10 mg sodium,
breasts (6 oz each)
3 sprigs fresh thyme ⅛ tsp nutmeg
1/ to make mole sauce: soak ancho
chilies in warm water for 30 minutes.
in a skillet, heat 2 teaspoons oil over
medium heat. cook onion until soft,
about 4 minutes, stirring frequently.
stir in garlic, plantain, tomatillos,
raisins, cinnamon, cloves, allspice,
coriander, and oregano. cook for 5
minutes, stirring frequently.
2/ take chilies out of the bowl,
reserving 1½ cups of the water, and
remove seeds and stems. place in a
food processor or blender along with
reserved water, tomatillo mixture,
almonds, and sesame seeds. Blend
until smooth. return to skillet, stir in
chocolate, and season with salt and
pepper to taste. Heat until chocolate
is completely melted.
3/ to poach chicken, place in a pot
Chocolate Fruit Bark
12 oz dark chocolate or
bittersweet baking
chocolate, chopped ingredients and mix until no dry
½ cup dried apricots, chopped
½ cup dried cherries, chopped
½ cup unsalted roasted
pistachios, chopped
½ tsp cinnamon
⅛ tsp cayenne or chili powder in a blender and add
(optional)
2 tsp cocoa nibs
1/ line a rimmed baking sheet with
waxed paper or lightly greased
aluminum foil. stir chocolate in a
metal or glass bowl over a saucepan
of simmering water until smooth. (or
microwave on medium for 1 minute,
stir, then continue microwaving,
stirring every 20 seconds, until
completely melted.)
2/ stir in half the dried fruit and
pistachios plus all the spices. spread
chocolate mixture onto the baking
sheet. sprinkle with cocoa nibs and
remaining dried fruit and pistachios,
and press gently to adhere. chill in
the refrigerator until firm, about 30
Makes 10 servings. Per serving: 260 cal,
4 g fiber, 4 g protein
Chocolate Coffee Cake
with Cashew Ganache
Ganache
½ cup unsalted raw cashews
4 oz dark chocolate, chopped
2 Tbsp pure maple syrup
Cake
2 cups whole-wheat pastry flour
⅓ cup unsweetened cocoa 2 tsp sugar
powder
2 tsp instant espresso powder
1 tsp baking powder
½ tsp baking soda
¾ tsp cinnamon
¼ tsp salt
1 large egg
½ cup brown sugar
½ cup canola or grapeseed oil
flour remains. pour batter into
pan and bake for 22 minutes,
or until a toothpick comes
out clean. cool 10 minutes
before unmolding.
3/ while the cake is
just enough water to
cover them. process
until smooth. in a small
saucepan, combine cashew
syrup. cook over low heat until
stirring often. serve cake topped
with cashew ganache and fresh
raspberries, if desired.
Makes 10 servings. Per serving: 360 cal,
19 g fat (4 g sat), 42 g carbs, 190 mg sodium,
4 g fiber, 5 g protein
Hot Chocolate
Three Ways
1½ cups low-fat milk
1½ oz dark chocolate, thinly
shaved or grated (about ⅓ cup)
Aztec
₁⁄₁₆ tsp cayenne or chili powder
Chai
⅛ tsp ground ginger
⅛ tsp ground cardamom
⅛ tsp black pepper
⅛ tsp cinnamon
Peppermint
½ tsp peppermint extract
in a small saucepan, bring milk to
a slight simmer over medium heat.
remove milk from heat and stir
in chocolate, along with one of
the flavor combos, for 1 minute.
each Makes 2 servings. Per serving (for
base hot chocolate; amounts will vary slightly
for other flavors): 190 cal, 9 g fat (5 g sat),
22 g carbs, 85 mg sodium, 2 g fiber, 7 g protein

large enough that breasts fit in one

1/ preheat oven to 450°f. in a spice
or coffee grinder, or with a mortar
and pestle, grind nibs until broken
into smaller bits. mix with remaining
ingredients except pork and oil.
2/ trim off the pork’s silvery skin,
then rinse and pat dry with a paper
towel. lightly coat all sides with
vegetable oil. rub with a generous
amount of the cocoa spice rub.
3/ in an ovenproof skillet, heat
1 tablespoon oil over medium-high
heat. add pork and sear until golden
brown on all sides, about 8 minutes.
transfer skillet to oven and roast
pork until a thermometer inserted
into thickest part of meat registers
145°f, about 15 minutes. let rest
10 minutes before slicing and serving
with mango salsa (optional).
Makes 4 servings. Per serving: 230 cal,
4.5 g fat (1.5 g sat), 9 g carbs, 330 mg sodium,
1 g fiber, 36 g protein
*Available at health-food stores.
layer. add enough water to cover
chicken by an inch. add thyme sprigs
and salt to taste. Bring water to
just under a simmer (no bubbles on
surface), reduce heat to medium-
low, partially cover, and cook for
about 15 minutes, or until meat
registers 160°f. serve chicken with
mole sauce and cilantro, if desired.
Makes 4 servings. Per serving: 514 cal,
18 g fat (4 g sat), 48 g carbs, 223 mg sodium,
10 g fiber, 44 g protein
Hot Chocolate
t hr ee ways
1 cup strongly brewed coffee,
cooled to room temperature
1 tsp vanilla extract
1/ place cashews in a bowl, cover
with water, and soak for 2 hours.
2/ preheat oven to 350°f. lightly
grease a Bundt pan or an 8-inch
square pan. in a large bowl, combine
flour, cocoa powder, espresso
powder, baking powder, baking
soda, cinnamon, and salt. in a
separate bowl, lightly beat egg.
mix in sugar, oil, coffee, and vanilla.
pour wet ingredients over dry

133
meet the
transf
The six fitness phenoms on these pages are famous for
getting mind-blowing results with their innovative,
fast-acting workout methods. What’s more, they walk the
talk, staying in peak shape well past their twenties.
In this Women’s Health exclusive, they share their most
effective body-sculpting, pound-shedding secrets.
So whether you want to make big physical changes this year,
or just want to trim and tone what you’ve already got,
prepare to be inspired—and yes, transformed.
by li z kr i eg e r
Photographs by Ture Lillegraven
ormers bob harper
uses love—
tough love. bob’s top tips:
1. Practice the sun
You’ve seen him get in the faces of salutation. This isn’t
wincing, sweat-soaked contestants on NBC’s just for yogis—it’s a
The Biggest Loser, rooting them on in his total-body move that
fierce but compassionate way. His “functional strengthens every inch
training” workouts (which he has used with of you. Do them fast
celebs such as Selma Blair, Carla Gugino, to raise your heart
and Jenny McCarthy) entail vigorous, free- rate. (Watch our demo
weight-based strength and cardio intervals at WomensHealthMag
that dovetail with things people do in real life: .com/SunSalutation.)
run, pull, jump, and climb. With the release of
his first DVD series, Bob Harper: Inside Out 2. Work in intervals.

Method (which includes Yoga for the Warrior), For the fastest and
millions more can get impressive benefits by best results, add bursts
having him bark orders in their living rooms. of sprints into a slow
run. Try this on your
next jog: After a five-
minute warm-up, dial
up your speed to an
effort of about eight
or nine (out of 10) for
30 seconds; then slow
down to an effort of
three and recover for
up to three minutes.
Your goal: Work up
to seven sprints in a
half-hour run.
3. Fill up on fewer
calories. I like these
wheat-germ crackers
called Bran Crispbread.
Each has 12 calories,
no fat, and five grams
of fiber. Add a bit of
hummus and you can
have a plateful.
4. Get some shut-eye.
People who get
enough sleep make
better choices and
have more successful
weight loss. Recovery
time is essential, so
make it a priority.
Get Bob’s exclusive
WH workout at Womens
HealthMag.com/Bob.

135
tony
horton
sees
boredom
as enemy
number
one.
P90X—Tony’s wildly popular 90-day, 12-disc DVD
workout program—has more than 3 million
dedicated followers, despite its grueling reputation.
Each strength disc hammers at least two or three
major muscle groups at a time, and the high-octane
cardio installments burn fat while warding off
tedium. And Tony, author of Bring It! The Revolutionary
Fitness Plan for All Levels That Burns Fat, Builds
Muscle, and Shreds Inches, hasn’t won over only the
masses; celebs such as Pink, Sheryl Crow, and Demi
Moore have all submitted to his extreme regimens too.

All you need is your

body and the earth. If
these three exercises
tony’s top tips:
aren’t your thing, just
1. Confuse your body.
use the same principle
Muscle confusion is as your guide.
the basis of my
program. Keep your 5. Cram in a mini
muscles guessing and workout. There’s
they’ll get leaner and always time to work
stronger. It will also out. On busy days,
take 10 minutes and

ST YLIng: ARIAnnE TUnnE Y/ TR ACE Y MAT TIngLY, HAIR AnD MAKEUP: CASE Y gOUvEIA /CELESTInE,
prevent injuries.
do “U.C.M.L.”—upper,
2. Work out five

MAnICURE: LISA POSTMA /CELESTInE, PROP ST YLIng: ALI gALL AgHER /STARWORK ARTISTS
cardio, middle, lower.
days a week. Yes, Do as many pushups
that’s a jagged pill to as you can do with
swallow, but it’s the good form. Then
truth. Hopping on an do any kind of cardio
elliptical trainer three move (mountain
days a week is not the climbers, jumping
best use of your time. rope, running in place)
3. Do more than for 60 seconds. Then
walk. Just plodding do 30 reps of an
along is not really abdominal move, and
going to change your finish with 20 to 30
body, unless you kick reps of a squat and
it up a bit by adding plyometric jump. Do
speed and walking on three to six rounds.
an incline. Get Tony’s exclusive
WH workout at Womens
4. Think pullups, HealthMag.com/Tony.
sprints, and
swimming. You’re
moving your own
body weight in space.
 valerie
waters
sculpts
rockin’
bods
in record
time.
Her signature six-week Red Carpet Ready programs
are based on an accelerated three- to six-exercise
circuit that moves so fast you don’t know what hit
you. It’s Valerie’s “get in, get out, and get on with
your life” approach that has helped shape up
celebrities such as Jennifer Garner, Jessica Biel, and
Cindy Crawford, not to mention the millions of women
who have tried her Valslides—portable foam-and-
plastic disks used to do controlled sliding moves that
help tone and slim your abs, thighs, and butt.

val’s top tips:

1. Make every second
count. When I’m
training Jennifer 3. Learn to row. If you
[garner], it’s one want a lean, graceful
move after another— look, you need to do
no resting. That keeps more than just curls
her heart rate up so and pushups. Seated
that she’s burning or bent-over rows are
tons of calories during great for getting
the entire strength- you into that strapless
training workout. dress fast. They’ll
2. Lunge, lunge, lunge! sculpt your arms and
The best move to tone tone your middle and
your butt and thighs is upper back.
the reverse lunge. It 4. Whip out a
protects your knees measuring tape.
more than the regular Don’t rely on the
lunge, but still recruits scale to gauge your
all the muscles from progress—it’s not the
your glutes to your best barometer of
toes. Try one: Step meaningful change.
back with one leg and Working out will
bend both knees until replace fat with
your front thigh is muscle (which is
parallel to the floor. heavier), so your
Pause, then push back weight may not budge
to start. Increase the while you drop a jeans
challenge by holding a size. Every four to six
pair of light dumbbells. weeks, measure your
waist and thighs to
track shrinkage.
Get Val’s exclusive
WH workout at Womens
HealthMag.com/Valerie.

137
ashley
borden
believes
no muscle
should
be left
behind.
When Ashley is holding the clipboard, even the
smallest details—posture, foot position, knee
and hip alignment—are up for scrutiny. It’s these
minor tweaks that make this former dancer’s
cardio and dynamic strength routines deliver eye-
popping results for regular women, pro athletes,
and stars such as Christina Aguilera, Natasha
Bedingfield, and Mandy Moore. Another detail: She
swears by the power of myofascial release, which
involves using firm massage strokes to loosen the
connective tissue that surrounds the muscles to
further guarantee a long, lean physique. Ashley
combined her passions for fitness and fashion in
the book Your Perfect Fit, which she coauthored
with Paige Adams-Geller, founder of Paige Denim.
 chest presses, chase
it with two sets of
lat pulldowns, seated
rows, or assisted
pullups. This ratio will
tone the entire range
of each muscle.
3. Strap on a heart-
rate monitor. People
always think they’re
working hard enough,
but most aren’t. The
way to know if you’re
getting the most
from your workout is
ashley’s top tips: to watch your heart
1. Avoid “mirror body rate. Aim for 70 to
syndrome.” This is 85 percent of your
when you train just maximum heart rate.
the body parts you (Find your max heart
can see in a mirror, rate by subtracting
which usually means your age from 220.)
the front. Too many
people ignore the 4. Get a foam roller.

muscles on the other When I started training

side of the body singer natasha
(lats, upper and Bedingfield she was
lower back, glutes, already fit, but she still
hamstrings, and felt out of proportion—
calves), which can dense in some places,
lead to muscle and trim in others. By
posture imbalances using the roller to
and, well, a not-so- stretch her muscles
hot-looking rear view. and loosen tight fascia
(the connective tissue
2. For every “push” that surrounds the
exercise you do, do muscles), she finally
two “pull” ones. In achieved a more lithe
other words, if you do look. (For a foam-
a set of pushups or roller routine, go to
WomensHealthMag
.com/FoamRoller.)
Get Ashley’s exclusive
WH workout at Womens
HealthMag.com/Ashley.

139
 harley’s top tips: for a run unless you lower them to the
harley 1. Work out less. You have a clear plan in sides of your forehead.

pasternak don’t need to work

out for more than 60
and although we fit in
longer sessions when
mind for what’s going
to happen. Otherwise,
4. Give 100 percent at

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

mandy’s top tips:

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

Transform your whole life!

> Make over your diet, relationships, finances, and
more at WomensHealthMag.com/Transform.

141
 BUY
Sell

YO U N G WO M E N’S EGG S A RE H OT COMMO DITIE S:

M ORE A N D MORE COU P LES WHO CAN’ T CO NCE IVE ARE
VY I N G FOR T H EM . M EA N WH ILE, FE RTILITY CE NTE RS
A R E OF F ERIN G SIN G LE WOME N THE CHANCE TO PUT THE IRS ON ICE
FO R T H E F U T U RE. WH IN VEST I G AT ES HOW THIS BO O MING
EGG MARKETPLACE IS AFFECTING REPRODUCTION—IN
BOT H G OOD AND BAD WAYS
PROP ST YLING: JAMIE FR ASCA

Photog raphs by Trav is R athbone

142
 Egg
THE
(DONOR)
MARKET
THE ECONOMIC DOWNTURN HAS MEANT AN UPTURN IN
THE NUMB ER OF WOMEN VOLUNTEERING TO HELP INFERTILE
COUPLES. BUT AT WHAT COST TO THEIR HEALTH AND
THEIR OWN ABILITY TO CONCEIVE?
BY JENNIFER WOLFF
t
he ad in the college newspaper
was striking: It featured a photograph
of a newborn’s pudgy feet, and dangling
above those tiny toes was the promise
of thousands of dollars in compensation
for donating one’s eggs. The bold print
assured the chance to give “the gift of life.”
Wow, I can do this, thought Abigail,
who saw the ad in 2006, when she was
a 21-year-old junior at Northern Illinois
University. At the time she was working
at a tuxedo-rental shop to earn money
toward her college tuition and paying the
rest with school loans and financial aid.
She surfed the Internet for information
on the physical and mental-health risks
of egg donation, talked with her family,
and decided that helping couples in this
way “was a good match for me.” Over the
next four years, Abigail donated her eggs
five times. Recently, she was matched
with a couple for her sixth donation. By
the time she’s finished with that round,
she will have earned some $50,000.
“I liked that the ad was not just about
the money,” says Abigail, “and that I would
be helping people too.” In fact, she had
wanted to donate since she was 15, after
an egg donor helped her aunt and uncle
create the baby they couldn’t have on their
own. “That child made them so happy,”
she says. “I wanted to do that for someone.”
Egg donation has become
an increasingly popular means of family
building for infertile couples undergoing
in vitro fertilization (a.k.a. IVF, in which
eggs meet sperm in a petri dish, and
the resulting embryos are transferred to
144 W O M E N ’ S H E A LT H / January/February 2011
the woman’s uterus). And, as a result,
donating eggs has become an increasingly
popular way for struggling young women
to make ends meet. In 2007 (the last
year for which data is available), 12 percent
of the nearly 143,000 IVF cycles in the
United States used eggs from donors, many
of them recruited through ads in college
newspapers, on highway billboards, on the
radio, and even on Craigslist. The ads are
often found “in places where people who
have debt are likely to see them,” says
Nancy J. Kenney, Ph.D., a psychologist at
the University of Washington.
The average fee paid to an egg donor
is around $5,000, but it’s often higher
for those living in certain metropolitan
areas or who have specifically desirable
characteristics, such as athletic ability or
high SAT scores. Fees are supposed to
max out at $10,000, according to voluntary
guidelines set by the American Society
for Reproductive Medicine (ASRM)—
however, just about 25 percent of college
newspaper ads to recruit egg donors offer
amounts well above that, according to a
report by the Hastings Center, a bioethics
research institution. Not surprisingly,
Kenney’s retrospective study of egg donors,
published in January 2010 in Fertility
and Sterility, found that nearly two-thirds
of women who were paid to donate their
eggs did so for financial reasons.
But as this mini industry explodes, the
medical and legal oversight of it has not
kept pace. Very little research exists that
looks at the long-term health effects of IVF,
and almost none of it focuses exclusively on
the potential dangers of egg donation itself.
Some who study the industry worry that
there are long-term effects that have yet to
be discovered. In the short term, the side
/ WomensHealthMag.com
effects of the hormone drugs that donors
take range from the minor (mood swings,
breast tenderness, and fluid retention) to
the rare but serious. These include ovarian
hyperstimulation syndrome, or OHSS, in
which the ovaries swell, sometimes causing
blood clots, kidney failure, fluid buildup
in the lungs, and the potential loss of one or
both ovaries. How common are these side
effects in egg donors? No one really knows.
For sure in this allegedly recovering yet
still stumbling economy, more women than
usual are signing up to donate their eggs,
no matter the consequences. “We used to
get 12 to 15 applications a day; now it’s up
to around 25,” says Andrew Vorzimer, CEO
of Egg Donation Inc. in Encino, California,
whose website features nearly 1,000
available egg donors. “We’re getting a lot of
women in their twenties who have college
loans to repay but have an entry-level job.
It’s a way for them to get a jump-start.”
Still, egg donors themselves
rarely attribute their motivation to money
alone. Indeed, Kenney found that only some
19 percent said they did it purely for the
cash. Most others who admitted to financial
incentives also cited altruistic reasons.
“The [egg donor] industry doesn’t like to
talk in market terms, but this is a market
transaction,” comments Aaron Levine,
Ph.D., an assistant professor of public
policy at Georgia Institute of Technology,
who authored the Hastings Center report.
“I don’t ever have any doubt that I am
giving these people an irreplaceable gift,”
says Abigail, who doesn’t know how many
kids she has helped to create. “It’s not all
about the money, that’s not why I do it.”
Nor is it an easy job. To qualify as a
viable egg donor, Abigail spent six months
undergoing medical tests, psychological
counseling, and legal vetting. During each
donor cycle, she gives herself daily hormone
injections, which trigger her ovaries to
produce multiple eggs. The doctor then
removes these eggs by inserting a microthin
needle into each ovary through her vaginal
wall. She gains 15 to 20 pounds each cycle,
suffers severe headaches, and breaks out
in a face full of pimples—side effects that
dissipate over time after she is done.
Abigail is now 25 and a dietitian in South
Carolina. In college she earned $5,000 for
her first donation, and then was paid
between $7,500 and $10,000 for each of
the next four, plus expenses. She continues
to be a popular donor because “she is
tall and has a beautiful smile and a great
wholesome look, and also because she

has almost always been successful,” says
Nancy Block, president of Center for Egg
Options in Northbrook, Illinois, where
Abigail has made her donations. Plus,
she’s Jewish, a relative rarity in the egg-
donor pool, as are Asian and East Indian
donors. “It’s not as culturally acceptable
for those nationalities,” says Block.
Abigail hopes to have children of her
own someday and isn’t terribly concerned
about any long-term health implications
of the procedures. Like most donors, she
was counseled on the immediate risks,
including OHSS and infections. “With
most things there is always a risk,”
she says. “I had been on birth control
previously, so I didn’t think the extra
hormones would make a difference.”
Shana Corcoran, a two-time egg donor
who’s now 32, also says she pursued
donation for mostly selfless reasons. Ten
years ago, as she commuted to her job at
a pharmaceutical company in Atlanta, she
would hear the same ad on the radio each
day. The ad was soliciting egg donors, and
it tugged at her heart. It never mentioned
money, only what donors’ eggs could do
for women who wanted to be mothers.
“The tagline was a woman saying, ‘To
that wonderful person who made our
family possible: Thank you,’ ” remembers
Shana. “It was so touching, and it made
me curious.” She attended an orientation,
and when she learned that she could make
$5,000 helping infertile women become
moms, she says, “I was shocked. It was like
winning the lottery. I signed right up.”
A nurse did explain the health risks
“and alluded to the fact that there wasn’t
much research and were no guarantees
that there wouldn’t be long-term effects,”
says Shana. But, she admits, “if this big,
nice doctor’s office was doing this, it
couldn’t be too bad.” And she wasn’t about
to change her mind “when there was so
much money being dangled in my face.”
The fear that certain fertility
drugs increase the risk of ovarian cancer
was debunked in a large 2009 study. But
concerns that frequently and artificially
stimulating the ovaries leads to other
cancers or maladies (one of them infertility
itself) have yet to be quashed. “The little
research that has been done has been
on infertile women, not on egg donors,”
says Jennifer Schneider, M.D., of Tucson,
Arizona, whose article about her daughter
Jessica’s losing battle to colon cancer four
years after multiple egg donations ran in
Fertility and Sterility in 2008.
146 w o m e n ’ s h e a lt h / January/February 2011
Parenthood
Fertility clinics are touting a
revolutionary egg-Freezing technique that
could allow women to p ostp one motherhood For
years, even decades. is this new technology the
baby-making silver bullet?
The fertility industry is viewed by
many as a notoriously unstudied and
unregulated field. And while clinics that
are members of ASRM are compelled to
follow its voluntary guidelines, many
independent egg-donor agencies—which
collectively offer thousands of egg donors
on their websites—are not. (The ASRM
guidelines state that a woman shouldn’t
donate eggs more than six times, and
that payments exceeding $5,000 require
“justification” and over $10,000 are
“not appropriate.” Another guideline:
Donors, or the agencies representing
them, shouldn’t charge more for certain
characteristics, such as high SAT scores.
But Levine’s research found that each
leap of 100 SAT points at some elite
universities equaled an average of
$2,300 more in compensation.) “It’s
difficult for ASRM to have an impact on
[egg-donor agencies],” admits Robert G.
Brzyski, chairman of its ethics committee.
Schneider can’t prove that Jessica’s
three rounds of egg donation—which she
did after responding to an advertisement
in her college newspaper—caused her
colon cancer. Nor can she prove that they
didn’t. Even as a physician, Schneider was
not aware of the risks, but Jessica assured
her that the doctors said they didn’t
know of any. “And the reason they didn’t
know is because no one has looked,”
she says. “Most potential donors don’t
understand that when someone says ‘We
don’t know of any risks’ it’s very different
from their saying ‘There are no risks.’ ”
In the years since Shana Corcoran
donated her eggs, she has struggled with
her own infertility: She spent two and
a half years trying to conceive before
resorting to IVF to help her become
pregnant with her son, who is almost
2. Last spring she got pregnant naturally
and then miscarried. She says, “I couldn’t
help but ask myself, Was it the egg donation
and all of that stimulating that caused this?”
The hard truth: There’s no way to know. n
/ womenshealthmag.com
Putting
ICe
on
By Jenny Deam
a
ngela Solie was pretty. And smart.
And successful. And fun. But if the
Los Angeles–based art dealer didn’t hurry
up and get hitched so she could finally
have kids, she was going to freak out.
It’s not like she wasn’t trying. Spanish
classes, volunteer groups, speed dating,
marathon training, setup after setup—
for years, she’d done it all, with high hopes
of meeting a mate and the father of her
future child. But nothing was clicking,
except for the hands on her biological
clock, which ticked so loudly she feared it
might deafen her dates.
As she slid past her midthirties,
Angela switched her focus from finding
The One to something that, thanks to
cutting-edge medical research, she
thought she could manage: her ability
to someday have a baby. A gyno referred
her to a local doctor who boasted great
success in preserving women’s fertility.
Angela checked him out online. What
she found gave her pause: The homepage
of reproductive endocrinologist John
Jain, M.D., had links to his appearances
on The Today Show and Dr. Phil, as well
as pledges to help women “take control
of [their] fertility.” It all felt a little too
slick, too Hollywood for Angela’s taste.
But she booked an appointment anyway.
And that’s how she found herself
sitting face-to-face with Jain, with
whom she instantly felt at ease, talking
about a new egg-freezing technology
called vitrification. The experimental
procedure, Jain explained, could be
a game changer for women who are
facing declining fertility. Angela felt
her excitement rise. She was 38 years
old and eager to safeguard her chances
of having kids. She signed up.
Of course, egg freezing is nothing 1785 1953 1978
new. The first human birth resulting a scottish surgeon Docs begin to louise Brown, the
from a frozen egg happened 25 years performs the first human successfully cryopreserve, world’s first “test-tube
artificial insemination, or freeze, sperm, baby,” is conceived via
ago, when the procedure seemed destined using a warm syringe about 30 years before in vitro fertilization (iVf),
to join the hit parade of reproductive packed with the egg freezing is viable. the mating of egg
advances that followed the first “test-tube husband’s sperm. and sperm in a
petri dish.
baby” in 1978. But while IVF soared in
popularity, egg freezing never really took
off. The technology was clunky and, more

Egg
important, rarely successful.
“The numbers were dismal,” says ob-gyn 2010 the 1984
Geoffrey Sher, M.D., a fertility specialist Brown University egg donation becomes
and cofounder of the Sher Institutes for researchers develop the a real option after a los

Reproductive Medicine. For decades, the
“live baby” success rate hovered around
3 percent, and by 2005, only 150 babies had
been born from frozen eggs. The problem
was in the freezing; eggs were slowly frozen
over several hours, and ice crystals could
build up on and often destroy the eggs.
But everything started to change 10 years
ago, when scientists began experimenting
with vitrification, a flash-freezing tech-
nology that seals an egg in ice in seconds,
leaving no time for crystals to bloom. A
handful of laboratories began reporting
astonishing numbers. Up to 90 percent
of vitrified eggs have survived thawing and
led, in the past two years, to some 1,500
live births. Today the average success rate
of turning a frozen egg into a baby is 50
percent, though many clinics claim higher
numbers (Jain, 57 percent; Sher, 66).
The process isn’t easy—or particularly
affordable. Much like with IVF, a woman
must stick herself with daily hormone shots
for two weeks to stimulate egg production.
During that time, she’ll visit her doc every
three days for blood tests and ultrasounds.
Then there’s the retrieval surgery, done
under general anesthesia, in which an M.D.
harvests, then freezes, an average of 10
to 12 eggs. Total price tag? About $15,000.
That usually includes one year of storage,
but does not factor in any eventual IVF
costs, which can run well over $5,000.
Though vitrification was first hailed as a
fertility-preserving breakthrough for cancer
patients, savvy clinics bet it would also
appeal to healthy, young single women. And
despite the fact that egg freezing for lifestyle
reasons is rarely covered by insurance—
and the fact that a 50 percent success
rate means there’s the same chance that it
tiMer
first artificial human angeles woman has a
ovary that can pump out healthy baby conceived
mature human eggs. with a donated egg
and sperm from
A chronology her husband.
of firsts
2009 1996 1986
a 49-year-old new actress jane seymour the first baby is
yorker becomes the credits iVf for her twins, born from a frozen egg.
oldest woman to have and in vitro fever hits two years earlier, a
a baby from a frozen Hollywood. courteney woman had delivered the
egg (she had put it on cox, Brooke shields, and first baby born from a
ice at age 48). marcia cross all have frozen embryo.
babies this way.
By the time a woman hits age When La-Keichia Canady was 30, she
30, she will have lost 90 percent of her thought she was perfectly set up for
300,000 eggs. By age 35, infertility risk motherhood. The Atlanta-based nurse was
floats around 22 percent. Yes, these oft- happily married, just waiting for the right
reported stats sound scary, but they haven’t time. But then her perfect setup crumbled
shocked everyone into early action. Women into divorce, and she worried this was the
are marrying later than ever, or not at all. end of her dream of having kids. She had
Nearly 40 percent of all births are now to heard about vitrification and knew the
single moms, and the number of kids born success rates, but she was willing to take
to women over 40 has doubled since 1990. the chance. Over the past three years,
“The reality is that many women are La-Keichia, now 35, has undergone three
just not going to get married or have kids cycles of egg freezing. Sher, her doctor, also
by their twenties or early thirties,” says tests each egg for genetic abnormalities;
Jain. “Egg freezing is a very proactive and those with problems are discarded. Of the
responsible thing for women who 40 eggs he has retrieved from La-Keichia,
eventually want children. It’s not for 10 are perfect specimens.
everyone, but it is now an option.” La-Keichia has given herself a final
Most fertility docs prefer to freeze a deadline of age 38. If she hasn’t met the
woman’s eggs when she’s between ages 30 right guy by then, she plans to hit the
and 38 (the older the woman, the longer sperm bank and have a child on her own.
the odds of getting healthy eggs), though “This is my security blanket,” she says.
the procedure can be done on anyone past Some people think egg freezing is
puberty. So far, up to 5,000 women have an unnatural way of tampering with the
frozen their eggs for nonmedical reasons, body’s biological clock, or just some

“
won’t work—those clinics were right. according to experts’ best estimates. sort of modern indulgence. But Nicole
Noyes, M.D., a professor and reproductive
endocrinologist at the New York University
Patients need to understand Fertility Center, bristles at the suggestion

that the number of children

that women are freezing their eggs just so
they can cavalierly delay motherhood until

born via a frozen egg is small.” it’s more convenient. “In general, women,
like men, should be able to have babies

148 w o m e n ’ s h e a lt h / January/February 2011 / womenshealthmag.com

when they are truly ready,” she says. “What
egg freezing is doing is providing women
with reproductive autonomy.”
That’s true—if it’s all it’s hyped up to be.
And it’s not just fertility clinics pimping THE
INCREDIBLE
their own stats. Six years ago, when
Christy Jones, then 34 and single, froze
her eggs, she’d already recognized a

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

January/February 2011 / W O M E N ’ S H E A LT H 149

 Blue
relaxation The serene shade
soothes the person
wearing it and makes
the people around
them feel at ease, say
researchers at the
University of British
Columbia. Just
consider the setting
when choosing a

SeT
tone, says Joe Lupo,
co-owner of Visual
Therapy, an image
and style consulting
service. “Midnight
hues win at job

The
interviews, while
lighter shades make
party guests feel
comfortable in your
presence.”
Lorick top and belt,

RighT
$285, at Laura Kathryn,
205-870-5683; American
Eagle Outfitters pants,
$39.50, ae.com; Gap
shoes, $79.50, gap.com;
Tai Jewelry bracelet,
$115, yvettefry.com for
info; Nava Zahavi ring,
fragments.com

TOne
Color is a powerful thing—
research shows it can affect our mood
and elicit strong biological
reactions in those around us. Use this
fashion guide to help you paint the
picture you want the world to see.
By Kristen Dold
PhotograPhs by Daymion marDel

150
 Red
romance
Red is the sexpot at
the rainbow’s end.
Psychologists at
the University of
Rochester found
that men are more
attracted to women
wearing the ruby
hue. “Red is a
stimulant for men;
it boosts arousal and
makes them want
to chase,” says Abby
Calisch, Psy.D., a
psychology professor
at Eastern Virginia
Medical School in
Norfolk, Virginia.
Patterson J. Kincaid dress,
$188, shopbop.com for
similar styles; Kate Moss
for Topshop boots, $145,
topshop.com; The Belt by
Joe’s belt, $58, joesjeans
.com; Frieda & Nellie by
Stacy Herzog and Sarah
Reid friendship bracelet,
$130, friedaandnellie
.com; Flying Lizard
beaded bracelet, $115,
yvettefry.com for info
 Purple
creativity
Whenever you want
to feel inspired,
pull on something
purple. “This regal
shade draws out
the creative artist
within,” says Lupo.
“Plus, because
it’s one of those
colors that people
either love or hate,
wearing it sends the
message that you’re
a self-assured free
thinker.” For a chic
look, pair purple with
chocolate brown or
charcoal gray.
Diane von Furstenberg
dress, $345, dvf.com;
Charles David shoes, $215,
kokopalenki.com; Disaya
necklace, $285, disaya
.com for stores; Bajra
Jewelry bracelet, $50, at
Lola, 914-921-3162

152
 Black
authority
The preferred shade
of fashionistas, cops,
and CEOs, black is
the universal color
of authority, says
Calisch. Studies
show that donning
the dark color can
make other people
perceive you as
more powerful
and competent. “If
you want to take
the edge off, choose
something with a
bit of embellishment,
like lace or ruffles,”
suggests Lupo.
Cotélac dress, $350,
212-219-8065; The Frye
Company shoes, $168,
thefryecompany.com;
Marquis & Camus bracelet,
$165, marquiscamus.com
 Orange
fun This exuberant
shade isn’t the best
choice for a serious
business meeting or
jury duty. “Because
it’s enthusiastic
and inviting, you
should wear it when
you want to appear
social, friendly, or
approachable,” says
celebrity stylist
David Zyla, author of
Color Your Style. If
an orange top isn’t
your thing, try a belt
or a pair of shoes.
D&G top, $205, 800-
979-3038 for stores;
Levi’s jeans, $79.50, levi
.com; J.Crew shoes, $118,
jcrew.com; Acote belt,
$89, at Cotélac, 212-219-
8065; Rodrigo Otazu
for Fragments ring, $215,
fragments.com

154
 Green
happiness
This hue puts you
and others in a good
mood, according to
research from the
Vrije Universiteit
in Amsterdam.
Green’s pleasurable
vibe stems from
its connection to
nature. “It instantly
brings about
feelings of peace and
contentment,” says
Leatrice Eiseman,
executive director
of the Pantone Color
Institute and author
of the book More
Alive with Color.
Mai top, $345, mai-nyc
.com for stores; Cynthia
Steffe shorts, $145,
212-403-6200; Loeffler
Randall shoes, $550, at
Barneys New York,
888-822-7639 for select
stores; Megan Odabash
bangle, $202, at Sola
Showroom, 212-620-0988

styling by
kate moodie
Hair: Sarah Sabia/
See Management
Makeup: Angie
Parker for Dior/
raybrownpro.com
Prop styling: Helen
Crowther/Achard &
Associates
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 Where to Buy

On the Cover:
Helen Ficalora diamond heart
studs ($195), 877‑754‑2676
Nava Zahavi moonstone ring
($1,131), fragments.com
Stella McCartney
angora cardigan ($1,235),
310‑858‑1023
TABLE OF CONTENTS
PAGE 3
Helen Ficalora diamond heart
studs ($195), 877‑754‑2676
Jean Paul Gaultier sweater ($565),
at Bloomingdale’s, 800‑232‑1854
Kasil Workshop Devious
Shotgun jeans ($187), at
Companions, 501‑868‑8484
SCOOP!
WEIGHT LOSS
PAGE 26
Ralph Lauren RLX
hoodie (price upon request),
ralphlauren.com for select stores
COME OVER TO
THE WILDE SIDE
PAGES 34 TO 37
Elizabeth and James
leather platform stilettos ($375),
shopbop.com
H&M sweater ($60), hm.com
for stores
James Icon corset dress ($194),
jamesjeans.us
Jennifer Fisher Jewelry
diamond pavé earrings ($1,000),
jenniferfisherjewelry.com
Robert Lee Morris classic long cuff
($750), 212‑431‑9405
Women’s Health Vol. 8 Issue 1 (ISSN 0884‑7355) is published 10 times a year (monthly except for January and July) by Rodale Inc., 33 E. Minor St., Emmaus, PA 18098. Periodicals postage paid at Emmaus, PA, and at additional
mailing offices. POSTMASTER: Send address changes to Women’s Health, PO Box 5886, Harlan, IA 51593‑1386. IN CANADA: Postage paid at Gateway, Mississauga, Ontario. Canada Post International Publications Mail Agreement
No. 40063752. Postmaster (Canada): Send returns and address changes to Women’s Health Magazine, 2930 14th Ave., Markham, Ontario L3R 5Z8. GST# R122988611. Subscribers: If the postal authorities alert us that your
magazine is undeliverable, we have no further obligation unless we receive a corrected address within 18 months. Customer service: 800‑324‑1731.
SHOP YOUR SHAPE:
LINGERIE
PAGES 46 And 47
Affinitas Intimates Ingrid triangle
bra ($24) and hipster ($14),
braexperience.com
Body by Victoria Bare Ultimates thong
($11.50), victoriassecret.com
Brulee Vamp Collection corset soft bra
($90) and boy shorts ($60), brulee.net
Cosabella Amore Candy balconette
bra ($53) and bikini ($25),
shop.cosabella.com
Cosabella Thea bandeau bra ($75)
and thong ($26), neimanmarcus.com
Eberjey Anouk bralette ($44) and
culottes ($35), eberjey.com
Elle Macpherson Intimates Fly
Butterfly Fly bra ($60), bikini
($30), and suspenders ($45),
barenecessities.com
Felina Gabriella push‑up bra
($39) and boy‑leg panties ($18),
designerintimates.com
Hanro Vintage Charm crop top
($163) and high‑cut briefs ($75),
hanrousa.com
Harlequin by Panache Georgiana
balconette bra ($88) and boy shorts
($38), herroom.com
Incredible by Victoria’s Secret
push‑up bra ($48 to $52),
victoriassecret.com
Josie Natori Josie Ginger demi
bra ($44) and bikini ($20),
josiebynatori.com
Kate Moss for Topshop lace ruffle bra
($50) and panties ($28), topshop.com
Le Mystère Isabella All Over Lace
bra ($82) and boy shorts ($38),
barenecessities.com
Parfait by Affinitas Charlotte
padded bra ($38) and bikini ($14),
herroom.com
Victoria’s Secret Very Sexy
V push‑up bra ($54) and bikini
($22.50), victoriassecret.com
Wacoal Embrace Lace bra ($46) and
tanga ($32), wacoal‑america.com
STYLISH BY NATURE
PAGES 48 And 49
AG Adriano Goldschmied
jeans ($168 and $225), 212‑680‑0581
Alex & Ani wire bangle ($48),
cocktail ring ($58), and spike charm
necklace ($88), shopbop.com
Alkemie cuff ($209) and ring ($154), at
A Man and A Woman, 212‑929‑6156
Allison Parris tassel necklace
($55), allisonparris.com
Big Star jeans ($98), at
Havana Jeans, 914‑722‑9221
Blake Brody In‑Studio Footwear
Amanda flats ($115), blakebrody.com
Bop Bijoux rubber bracelets
($32 for set of 18), shopbop.com
Covet trench ($225) and
sweater ($125), covetthis.com
iT! Jeans jeans ($78),
323‑588‑2156 for stores
Loomstate jeans ($158),
loomstate.org
Nila Anthony bag ($65),
shockboutique.com
Nixxi T‑shirt dress ($78), nixxi.ca
OlsenHaus slingback clogs
($240) and stilettos ($270),
olsenhaus.com
Palma Collection necklace
($62 each), palmacollection.com
Shock faux‑leather jacket ($62),
shockboutique.com
Toggery tank ($38),
luxgreenliving.com
Vintage 66 by Alex and Ani
charm necklace ($148), charm
bracelet ($278), and chain
ring ($38), vintage66.com
REVEAL YOUR ABS—
FOR GOOD!
PAGES 51 TO 54
Divine Wear French‑terry fold‑over
cropped pants ($54), at The Chantel
& Vicki Shoppe, 949‑646‑7506
Omgirl asana bra ($26),
barefootyoga.com
Reebok Traintone Anthlin sneakers
($100), reebok.com
Splits59 Aria three‑quarter tech tights
($120), splits59.com
STRENGTHEN YOUR
BODY…AND MIND
PAGE 66
Alo deep‑scoop double‑layered
tank ($28), alosport.com
I Am Beyond Supplex double‑strap
headband ($11), iambeyond.com
Lululemon Athletica Wunder Under
crop leggings ($68), lululemon.com
Nux adjustable camisole ($39),
nuxusa.com
SET THE RIGHT TONE
PAGES 150 TO 155
Acote leather belt ($89), at Cotélac,
212‑219‑8065
American Eagle Outfitters AE Favorite
Artist pants ($39.50), ae.com
Bajra Jewelry tube brass bracelet
($50), at Lola, 914‑921‑3162
Charles David Karaoke wedges
($215), kokopalenki.com
Cotélac polyester dress ($350),
212‑219‑8065
Cynthia Steffe silk athletic shorts
($145), 212‑403‑6200
D&G satin blouse ($205), 800‑979‑
3038 for stores
Diane von Furstenberg
Shelly dress ($345), dvf.com
Disaya Love Me Love Me Knot necklace
($285), disaya.com for stores
Flying Lizard coral and
turquoise beaded bracelet ($115),
yvettefry.com for info
Frieda & Nellie by Stacy
Herzog and Sarah Reid
Nellie friendship bracelet ($130),
friedaandnellie.com
Gap wide‑strap high‑heeled shoes
($79.50), gap.com
J.Crew canvas ballet flats
($118), jcrew.com
Kate Moss for Topshop Adrien2
boots ($145), topshop.com
Levi’s boyfriend skinny jeans
($79.50), levi.com
Loeffler Randall Paige crisscross
mesh stilettos ($550), at Barneys New
York, 888‑822‑7639 for select stores
Lorick silk chiffon kimono top
and belt ($285), at Laura Kathryn,
205‑870‑5683
Mai cashmere tee ($345),
mai‑nyc.com for stores
Marquis & Camus lace and
silk bow bracelet ($165),
marquiscamus.com
Megan Odabash brass and
wood bangle ($202), at
Sola Showroom, 212‑620‑0988
Nava Zahavi Peruvian chalcedony
ring ($1,265), fragments.com
Patterson J. Kincaid Barcelona
maxi dress ($188), shopbop.com
for similar styles
Rodrigo Otazu for Fragments
gold‑plated Swarovski‑crystal ring
($215), fragments.com
Tai Jewelry vermeil bracelet
($115), yvettefry.com for info
The Belt by Joe’s Spectrum belt
($58), joesjeans.com
The Frye Company Erin Oxford
shoes ($168), thefryecompany.com

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 THE Average Woman™

What she’d
BIGGEST
never alter:
CHANGE
SHE HAS MADE Her
FOR A GUY: personality
Moved to
a new city
or town Percentage of women
who have changed
their hair color more
than five times:

26

46
Percentage
of women
who want
to start a
new career

TOP THREE
REASONS THE
A.W. IS UP FOR
A JOB CHANGE:
1 Her current
gig isn’t
fulfilling.
2 She doesn’t .

Time forChange
make
enough
money.
3 She wants
to try
The Average Woman’s take on self-evolution something
different.
THE A.W.’S TOP Number who plan to
THREE RESOLUTIONS Top reason for start eating organic
FOR 2011: not sticking with
food this year:
a resolution

CLOCK WISE FROM TOP LEFT: B2M PRODUC TIONS/GET T Y IMAGES; DIDIER MESSENS; GET T Y
1 Get into shape
2 Eat healthier
3 Save money
3 in 11 IMAGES; MICHAEL KR AUS; RUBBERBALL / VEER; MOODBOARD/ VEER; HOCH2WO/ VEER

Lack of
Percentage who think
motivation they could use a
makeover:

The diet habit the A.W. FIFTY-FIVE Best song

about change:
Percentage of women wants to ditch:

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

“Must. Resist.” “aI’dflatter

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

158 W O M E N ’ S H E A LT H / January/February 2011

©2010 P&G

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