How

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Big
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Holidays!
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For Lazy
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WO M E N ’ S H E A LT H

READ ME
FIRST IF...
BEAT THE
96 51
HOW CUTE
You wake up at 2 a.m.
feeling the weight of STRESS, IS ALISON
the world on your GET TONS BRIE?!
shoulders. OF SLEEP! Very. But make
Can’t score a decent no mistake, the
night of Zs? Read our GLOW star is
package, starring a pretty damn
rooster—the original fierce, too—and
slumber disrupter. her energy?
Contagious!
Learn how she
got this fit, this
happy, this
confident.

61
THIS 5-MINUTE
COVER 54
WORKOUT
TONES ALL
STORIES HOT ABS!
Sculpt your core
with the exact
OVER
Not a typo. You can Six major reasons you workout that
landed Alison Brie
tighten up in little
more than a
picked up the mag! What such a tight ’pack.
commercial break. to read first? We have
a few ideas.
READ ME
FIRST IF...
16
BIG JOY
You want to flatten
your middle and
improve your
When the balance.
holiday
doesn’t feel
all tinsel and
lights, you
need this
CLOCK WISE FROM TOP RIGHT: JEFF LIPSK Y (BRIE); K AGAN MCLEOD; JULIA ROTHMAN;
advice to find
your happy
67
AMAZING MEALS
place again.
CHRISTOPHER TESTANI; MITCH MANDEL /RODALE IMAGES; ELLEN WEINSTEIN

FOR LAZY COOKS

Delish recipes, no oven.
(Yep, even for these
cheesecake cuties.)
READ ME
FIRST IF...
You’ve been
considering a social
media hiatus.

On Our Cover: Alison Brie photographed by Jeff Lipsky. Fashion editor: Jacqueline Azria. Hair: Robert Vetica/ The Magnet Agency.
Makeup: Quinn Murphy for Bite Beauty/The Wall Group. Manicure: Nettie Davies/The Wall Group. Prop styling: Jesse Nemeth/The Magnet Agency. For
Alison’s look, try Jane Iredale Retractable Brow Pencil in Dark Brunette, Jane Iredale Eye Sphere Liquid Eye Shadow in Brown Silk, Jane Iredale PureLash
Lengthening Mascara in Jet Black, Jane Iredale PurePressed Blush in Whisper, and Jane Iredale PureMoist Lipstick in Renee. Cotton Citizen turtleneck,
Lonely swimsuit bottoms, Miansai bracelet, Jessica Biales ring.

2 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
AT H L E TA .COM

B EC AU S E YO U C A N ’ T G I F T W R A P T H E S O U N D O F
S N OW C R U N C H I N G B E N E AT H H E R B O OT S .
December
2017
WO M E N ’ S H E A LT H
FASHION
46
(HOLIDAY)
PARTY FAVORS
Table the small talk.
These bold and
bright pieces double
as convo starters.

48
SHINY, HAPPY
PIECES
And, hence, people
too! Workout wear
that’s packed with
seasonal cheer.

122

‘‘
SWEATSHIRT
WEATHER
Even better than
sweater weather.
We’ve all heard that new Meet the trendy-
workout clothes make you cool knits that’ll
actually get you
want to work out more. So... off the couch.
do festive ones make
exercising more festive? HEALTH
We say yes!”
p. 48
62
SPEED READS
Want the year’s best
health advice? Don’t
have a ton of time?
We deliver the gems
from six wellness
books in three
sentences each.

64
HIGH SOBRIETY
Booze-free
hangouts are the
new happy hour.
And the benefits
(clearer skin,
better moods)
are major.
FELIX WONG

4 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
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 STRETCH YOUR
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BELLY BLOAT.
P. 56

FOOD
72
BAKED GOODS
You say potato, we say...hi,
beautiful! Five ways to top
a tater sans sour cream.
WEIGHT
74
LOSING THEIR VEGANITY
Why going vegan can
sabotage your weight loss—
and how to avoid the trap

LIFE + LOVE BEAUTY

79
YES, THEY’RE
39
STARTED WITH A PONY...
JUDGING YOU Made some tiny tweaks, and
’Tis the season of merry now you got yourself three
and bright and (whomp) fresh hair looks.
family fights. Enter: our
modern etiquette manual.
44
82
LOVE YOU...TO THE
THE LASH FRONTIER
Eco-this, eco-that, where is
the natural mascara at? We
MOON? go sleuthing—and in doing
First comes swipe right, then so, discover (and share!) the
comes the flight? What you top green tubes.
need to know before moving
for a long-distance love.
SPUD 116
LOVE
The potatoes needn’t
84
THE THINKING MAN
MEET THE WRINKLE
SLAYER
She’s your new office mate.
be the sweet kind when
they’re tricked out with Black-ish star Daveed Diggs Take multitasking to the next
flavor-bomb toppings. on finding life’s positives level with beauty toys that
Sah-weet. work while you work.
p. 72
FITNESS BANGLES

56
15-MINUTE
WITH GOOD
VIBES.
P. 46
WORKOUT
Aches on a plane?
Try this post-flight
routine.

58
FITNESS THAT JUST
WORKS
WH’s fitness director, Jen
CLOCK WISE FROM LEFT: CHRISTOPHER TESTANI; BETH BISCHOFF;

Ator, has drummed up a

simple plan that you can
commit to for life.
In Every Issue
8 EDITOR’S LETTER
A word from the Boss Lady
86
2017 FITNESS AWARDS
14#WHSTRONG
Fitness inspo for a kick-ass
RYAN O. PHOTOGR APHY/RODALE IMAGES

You can’t ring in the new year
without the best (and totally
giftable!) sports bras, sneaks,
leggings, and tech.
month
16 ASK ANYTHING
Whether smoking in your past
hurts your future fertility, plus
other need-to-know answers
23 DISCUSS!

110
THE S WORD
It’s sweat, it’s trending, and
it just might be the secret to
getting fitter, faster.
From health to sex to fitness
and more, the juiciest news
and convo starters right now
132 THE GOOD BUY
A clutch for charity

6 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
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L e t t e r Fr o m T h e E d i t o r
NO REST FOR THE WOMEN
Let me set the scene: It’s mid-October,
I’m lying in bed. Around 2 a.m., I’m
jolted awake by the cries of my 4-year-
old. “Mom, Mom, I’m all wet! I peed!”
I get up and go into his room to find that,
oh joy, the pee isn’t relegated just to his
PJ bottoms, but has spread all over
his top and a large swatch of his sheet.
I return to my room, where my husband
is snoring away, and say, “Jones wet the
bed. Can you help?” No answer, just
more snoring. I raise my voice louder.
“GRADY! I have to change Jones and
his sheets! I NEED YOUR HELP.” This
time, a grumble: “Huh? What? Okay,
I’m up.” Then more snoring. I jostle his
shoulder, repeatedly, to no avail. I
return to Jones’s room and grumpily
change both him and his sheets.
It was a meta moment: I was living
the sleep story we were in the midst
of producing for WH’s December issue!
It’s all about disrupted shut-eye, which,
turns out, is worse for your health than
not getting enough hours overall.
Nearly 90 percent of women regularly
deal with this—this not-sleeping-
through-the-night thing—per an
exclusive survey that WH conducted
with Thrive Global (Arianna
Huffington’s wellness company) and
the American Sleep Association. And,
like me, for 57 percent of these women,
a big issue is cohabitants: snoring
husbands or crying kids or hungry
pets (I’ve got one of those too: Monte
just loves meowing at 4 a.m. for his
wet food). It’s quite the noisy trifecta.
And it’s yet another thing that
women live with more than men,
since 1) snoring is twice as common
in men as in women, 2) we respond
to kid wake-ups more than guys do,
and 3) women are more willing to
put aside their own snoozing needs
to keep the peace, be it by lying on a
mattress that wrecks their back or
in a room that’s far too toasty. Well,
it’s time we speak up! Because as
funny as pee-by-night tales are to
recount the next morning, this
situation is no joke: Broken sleep
patterns can tank your mood, lower
your metabolism, and harm your
memory and brain health. One
8 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
doctor went so far as to call good
sleep “irreplaceable” for physical
and mental wellness.
Women’s Health is here to help. On
page 96, you’ll find “an adult bedtime
story for shitty sleepers” that’ll teach
you how to thwart the most common
slumber disrupters. We’ve assembled
pro tips for spiraling thoughts, effective
gadgets for whiny pets, mattresses for
the allergy-prone, pillows for heavy
sweaters, science-backed ways to deal
with the evil light coming from your
phone, even the “impact insulation
class” number you need in a rug pad to
neutralize loud footfalls. Plus: tons more.
As for my hubs, I do want to point
out that the poor man had his tonsils
removed in college to deal with his
snoring problem, and he’s tried other
treatments to no avail. But I’ve told
him to prepare for a sexy new pair of
jammies coming his way: They’ve got a
back pocket made for a tennis ball;
when the wearer turns onto his back—
the worst position for snoring—it
prompts him to roll to his side. (Like I
said, sexy.) As the innovations continue
JUAN ALGARIN (KELLER L AIRD), HAIR: ASHLE Y RUBELL /BERNSTEIN & ANDRIULLI, MAKEUP: JULIA JOSEPH FOR MAKEUP FOR EVER /SAR AH
L AIRD & GOOD COMPANY, MANICURE: ROSEANN SINGLETON FOR ESSIE NAIL POLISH/ART DEPARTMENT; K ATHY LO (SWEATSHIRT MODEL)
to grow, so do the hours of “clean” sleep
we women can get.
It’s 8 p.m. now, so excuse me while I
go feed Monte, make sure Jones has
gone to the bathroom, flip over my
buzzing, blinking phone…and finally hit
the pillow myself. Here’s to restful
nights for all of you.
AMY KELLER LAIRD
Editor-in-Chief
@amykellerlaird @aklaird
I Love a Good Sweatshirt
This might be my favorite fashion story
we’ve done: how to style a sweatshirt when
you aren’t planning to sit on the couch and
watch ep after ep of The Sinner. (Which,
BTW, is awesome—have you seen it?) I love
every chic look in this feature, and I want the
model’s haircut. Check it out on page 122.
 Amy Keller Laird Laura Frerer-Schmidt
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WH Advisory Board
FOR ND ANTHROPOLOGY
HELEN FISHER, PH.D.
HAIR
Research professor and member of the
Center for Human Evolutionary Studies,
Rutgers University, New Brunswick,
New Jersey; author, Why Him? Why Her?
Finding Real Love by Understanding
Your Personality Type
CARDIOLOGY
MAJA ZARIC, M.D.
Interventional cardiology, peripheral
arterial and venous disease director,
DRYSHAMPOOBRUSH Lenox Hill Hospital, New York City
CAREER
AMANDA STEINBERG
Founder and CEO, DailyWorth.com
DERMATOLOGY
CREATES FRANCESCA J. FUSCO, M.D.
Assistant clinical professor
LIFT & of dermatology, Icahn School of
VOLUME Medicine at Mount Sinai, New York City
ENTREPRENEURSHIP
FLEXI HEAD™
JENNIFER WALSH
Entrepreneur; consultant;
founder of multiple
lifestyle brands
FERTILITY
SHEEVA TALEBIAN, M.D.
SECTION Fertility specialist and
reproductive endocrinologist,
& SPRAY CCRM New York, New York City
FINANCE
MANISHA THAKOR,
C.F.A., C.F.P.
Director of Wealth Strategies for Women,
Buckingham & The BAM Alliance
FITNESS
RACHEL COSGROVE, C.S.C.S.
Certified strength and conditioning specialist;
FLIP & owner, Results Fitness, Santa Clarita, California;
author, The Female Body Breakthrough
BRUSH
CASSANDRA FORSYTHE,
PH.D., R.D.
Exercise physiologist; author,
The New Rules of Lifting for Women and
Women’s Health Perfect Body Diet
HEIDI POWELL
Certified personal trainer;
cohost, Extreme Weight
Loss; cocreator of Transform
with Chris & Heidi
GASTROENTEROLOGY
JACQUELINE L. WOLF, M.D.
Associate professor of medicine,
Harvard Medical School; author,
A Woman’s Guide to a Healthy Stomach
BATISTE™ is a trademark of Church & Dwight Co. Inc. and is used with permission by Conair Corporation.
GYNECOLOGY
ASHLESHA A. PATEL,
M.D., M.P.H.
System director of family planning services,
Cook County Health & Hospitals System,
Chicago; director, The Dysplasia Clinic at John
H. Stroger Jr. Hospital of Cook County; associate
professor and assistant medical student clerkship
director, Feinberg School of Medicine,
Northwestern University
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INTEGRATIVE
MEDICINE
FRANK LIPMAN, M.D.
Founder and director, Eleven Eleven
Wellness Center, New York City;
creator, Be Well; New York Times
best-selling author
VICKY VLACHONIS, M.SC., OST
Osteopath; pain expert; author,
The Body Doesn’t Lie
INTERNAL MEDICINE
KERI PETERSON, M.D.
Physician, internal medicine, Lenox
Hill Hospital, New York City; medical
advisor, HealthiNation.com
PAMELA YEE, M.D.
Integrative internist, Blum Center for
Health, Rye Brook, New York
MENTAL HEALTH
SHARON CHIRBAN, PH.D.
Psychology instructor, Harvard Medical
School; staff psychologist, Children’s Hospital
Boston; registered sports psychologist,
U.S. Olympic Committee; consultant,
Amplifying Performance Consulting
DIANA L. DELL, M.D.
Assistant professor of psychiatry and
ob-gyn, Duke University Medical Center
NUTRITION
SUSAN BOWERMAN,
M.S., R.D.
Board-certified specialist in sports dietetics
ONCOLOGY
JOHNATHAN M.
LANCASTER, M.D., PH.D.
Gynecologic oncologist, chief medical officer,
Myriad Genetic Laboratories, Inc., Salt Lake City
SEXUALITY
JENNIFER BERMAN, M.D.
Urologist specializing in female urology and
female sexual medicine, practicing in Los Angeles;
cohost, The Doctors; author, For Women Only:
A Revolutionary Guide to Overcoming Sexual
Dysfunction and Reclaiming Your Sex Life
DEBBY HERBENICK,
PH.D., M.P.H.
Associate director, Center for Sexual Health
Promotion, Indiana University, Bloomington;
author, Because It Feels Good
RACHAEL L. ROSS, M.D., PH.D.
Board-certified family medicine physician
and sexologist practicing in Gary,
Indiana; author, Down Right Feel Right—
Outercourse for Her & for Him
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KERI GLASSMAN, M.S., R.D.
President, Keri Glassman, Nutritious
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TANYA ZUCKERBROT,
M.S., R.D.
Author, The F-Factor Diet
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MANDY INGBER
Celebrity yoga and wellness expert;
author, Yogalosophy for Inner Strength;
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Rodale Inc. • 400 South 10th Street,
Emmaus, PA 18098 • rodale.com
#WHSTRONG READERS! KEEP POSTING YOUR TRIUMPHS ON INSTAGRAM & TAGGING ’EM #WHSTRONG
“ Bottoms up to
the babes chasing
their dreams & doing
their thing, whatever
that may be for each
person #WHStrong
—professional skier and outdoor
sports media producer Amy
Jane David, @amyjanedavid, in
”
Utah’s Wasatch Mountains

“Dancing in a
Winter Wonderland
#snoga

RYAN DAY THOMPSON (@AMYJANEDAVID); COURTESY OF SUBJEC T (3); THE NOUN PROJEC T (ARROW)
#WHStrong”
—@bbyfield

“Is something in the

way of your goals?
Move it. Or go around “F L Y baby F L Y. Straight into the
it. But there’s always weekend… #WHStrong”
a way forward —@krystalsalvent
#WHStrong”
—@punching
andbrunching Get social
with us!
@WomensHealthMag

1 4 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
Ask ANYTHING
NOTHING’S OFF-LIMITS. OUR PROS ANSWER ALL.

CHECK THEIR
NECKS. FELINE
FRIENDS 4EVA!

Megan Hughes-
Feltenberger, Ph.D.,
assistant professor of clinical
psychology in psychiatry,
Weill Cornell Medicine, White
Plains, New York

PETS
I want my single cat to have some
company. How do I bring in a second cat?
Often, we get cats as “friends” for our
existing cat because we feel guilty about
being gone many hours a day, or because
we want another cat. My best guess is that
he’s not sitting at home wishing he had
company. That said, if you think your cat
would benefit, it’s your call. Just make sure
your decision is based on your pet’s needs,
not yours. Getting a new cat can be a great
thing, if you have realistic expectations.
Hoping they’ll end up cuddling, grooming
each other, and playing with toys together
is setting yourself up for disappointment.
Instead, look at it like this: Simply having
two (or more) cats who can share space
successfully is a good outcome!
Starting them off on the right
foot is very important—so
M E N TA L H E A LT H
The holidays make me
feel worse about being
sad. What can help?
There are ways to get through
this. Exercise, such as yoga, can
be calming. Consider taking a
social media hiatus till after
New Year’s (but know: people’s
holiday “perfection” on
Instagram isn’t reality). And
writing down a few things you’re
grateful for before bed helps
and a litter box. Then, once she’s you wake up in a better mood.
comfortable there, try “site swapping”— But one of the best strategies
stick your first cat in the bathroom while is to try to bring joy to others.
you let the new cat out. When the coast is Consider who in your life
clear, put your first cat in the base camp needs support and check in
room. This shuffling will help them with them, or volunteer.
acclimate to each other’s smells. Recognizing what you have to
Simultaneously, follow the other part offer can drastically change
of the plan: using food to get the two to your mindset, as can the simple
make a positive association with each powers of conversation and
other. It could take three days or three human interaction. If your
weeks—cats are all individuals! Instead sadness lingers longer than
of leaving food out 24/7, feed them only at a week or two, look into
mealtimes, on either side of the same door. therapy—and if your thoughts
Each day, move the bowls closer to the turn to suicide, seek help
door, so eventually they’ll smell each other
immediately.
and associate that smell with being
fed. If they’re both eating calmly NOT
COURTESY OF SUBJEC T (2); JULIA ROTHMAN (ILLUSTR ATIONS)

much so that I’ve dedicated
an entire chapter to it in my
new book. Seek to match
your first cat’s personality
and energy level, and
introduce the new cat
slowly with a “base
camp”—a room you keep
the other cat out of—
complete with food, water,
with the bowls right up against EVERYONE
IS LIT UP
the door, open it a crack. Should WITH
they go from carefully HOLIDAY
watching each other to JOY.
stalking or even fighting, put
them back on opposite sides
Jackson Galaxy, of the door and work up to
host and executive visual access again gradually.
producer of Animal Planet’s
My Cat from Hell and You’re building to a lifetime of
author of Total Cat Mojo positive associations.

HOW LONG IS TOO LONG TO USE THE SAME RAZOR?

When your blade starts to tug on the skin, or at the first sign of rusting or dulling. Thicker body hair can wear it out faster.

1 6 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Set your dog free from grains with
BLUE Freedom.

Made with only the highest quality

©2017 Blue Buffalo Co., Ltd.

ingredients and none of the grains

that contain gluten, BLUE Freedom®
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We all want our dogs and cats to look and feel their best.
For some of our furry friends, that means being on a
grain-free diet, which is why we created BLUE Freedom.

It always features real meat – and has none of the grains

that contain gluten. Plus, BLUE Freedom has no corn,
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If you think your dog or cat can do better on a grain-free

Open your heart & home this holiday diet, you can’t do better than BLUE Freedom.

Adopt a pet near you at

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SetYourPetsFree.com
Available for dogs and cats at your favorite pet specialty store.

Love them like family. Feed them like family.®

Ask ANYTHING The Guys
Next Door
Real talk on
relationships from
three of the gents
who put the “men”
in Men’s Health

FERTILITY
GODDESSES
GO VICE-FREE.
I have breast implants.
When do I tell a new guy?

HALF PAST NEVER.

FERTILITY
When I was younger, I smoked cigarettes and
weed. I haven’t touched either in five years, but did
I do lasting damage to my fertility?
The bad news: You may have.
Women who are current
cigarette smokers take longer
to get pregnant, have increased
pregnancy complications, and
have lower pregnancy rates after
fertility treatments. These
same findings are noted—but
to a lesser degree—in past
smokers. A history of smoking
does inflict other damage; for
example, smoking accelerates
the rate of egg loss.
The data with marijuana is
less clear. As recreational use
becomes more prevalent and
legal in various states, we will
learn more about how it affects
female fertility. I think it’s
very likely we’ll find a
negative impact
similar to tobacco
WHEN IT’S SERIOUS.
form of toxic exposure, but it’s
still unclear if there are other
repercussions from using those
formulations. Overall,
unfortunately, our reproductive
organs are exposed to everything
we have ingested and inhaled,
and we can’t totally erase the
consequences of consistent
tobacco and marijuana use.
But here’s the good news!
By stopping when you did, you
prevented years of further
damage. And if you were a
sporadic smoker, take note:
Infrequent smoking has
only a nominal effect, so if
you smoked a few cigarettes or
inhaled a couple of joints in
your younger years,
don’t worry. In any
Who says you have to tell him at all?
Whether he figures it out at first
sight or while fooling around, it’s on
him to bring it up if it’s an issue. But
it’s certainly not your job to warn him
Dean Stattmann,
in advance.
MH brand editor
He might already know just from
looking. Either way, if you two aren’t
serious, no need to say a thing. But
if you decide you’re legit, divulge.
There’s nothing to be ashamed of or
apologetic about.
Paul Kita,
MH senior editor
WHENEVER.
Tell him over drinks or coffee,
through a text, in bed. It’s not a
big deal and he shouldn’t judge
you. And if he’s got a problem
with it, he’s not worth your time.
Michael Sneeden,
MH and WH senior
video producer
COURTESY OF SUBJEC T (4); JULIA ROTHMAN (ILLUSTR ATIONS)

case, if you’re
use. Smoking having trouble YOUR
marijuana conceiving, see BOOBS,
exposes you to a fertility YOUR
BUSINESS
some of the specialist who
toxins found in can assess
tobacco; vaping Sheeva Talebian, M.D., your situation
and consuming fertility specialist in New York and prescribe
City and cofounder of
edibles may let Truly-MD.com, an advice site treatments
you bypass this about reproductive health to help.

WHAT ARE THE MOST POWERFUL THINGS I CAN DO IN MY DAILY LIFE TO HELP THE ENVIRONMENT?
Check a carbon footprint calculator and work to reduce yours. And urge your government representatives to fight climate change.

1 8 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 NEW LOOK

A BREAKTHROUGH FOR REPAIRING

DRY, ITCHY, ROUGH, FLAKY SKIN.

Eucerin has been solving dry skin

problems for over 100 years. For
healthier-looking skin, look for
Eucerin, now in the red cap.

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 Ask ANYTHING
FITNESS
I’m interested in doing a triathlon, but I’m a so-so swimmer.
How good do you need to be, and how can I actually get there?
Of the three disciplines in a triathlon, fastest 100 meters one time. Rest as
swimming presents the biggest much as you need to, then do it again.
challenge for most people. It requires Repeat until you have accumulated the
a skill level higher than biking and distance of the swim for your race.
running, but it is doable. You just From there, start reducing the amount
need to swim fast enough to make the of time needed to rest by a few seconds
cutoff time in order to be allowed to at a time. Get to the point where you
continue with the next legs of the race. need only 10 seconds of rest. Try to do
There are different types of triathlons this workout once a week for three
based on distance; in the 750-meter to six months. For the other swim
swim in a sprint-distance race, the workouts in your two to five weekly
cutoff time is typically around 30 training sessions, just swim laps and
minutes. (For context, the best have fun with it.
swimmers will do it in eight minutes.) There may be body contact during
So even an average swimmer can the race. I’ve had my goggles knocked
usually make it. off because I was in the crowd of
Now, you have to train. Since swimmers. That doesn’t have to
90 percent of triathlons are be you! You can enter the
in open water, it’s best if water more slowly, and even
you can do some if it adds extra distance,
swimming in a lake or swim a little bit away
ocean, but you’ll still from the crowds—and
be fine if you do most you’ll be fine.
or even all of your Remember, no matter
Lee Gardner,
training in a pool. Start head coach, Trismarter your time, you are taking
by swimming your Triathlon Coaching, Tucson on an amazing challenge.

YOU WON’T
NEED WATER
WINGS—PROMISE!

Q
ASKING FOR A FRIEND
Dating a friend’s ex, even with her permission—
bad idea? Terrible idea?
It’s true that friends share a lot with each other. I say, your
friend can go ahead and share the same taste in men, but
please don’t actually taste the same men. Think of it like
COURTESY OF SUBJEC T (2); JULIA ROTHMAN (ILLUSTR ATIONS)

WITH pizza: Don’t share pies, don’t share guys. Is it really worth

NO HEAVY
ruining a friendship when she could get another just-as-
hot one for herself? At the very least, no sharing while the
breakup is still fresh. If your friend is really hungry, let time

PERFUMES
Liza Koshy,
pass—enough for her friend’s feelings for her ex to fade star of the Hulu
and for her own perspective to sharpen. Only then, if your series Freakish and
friend is still burning for him, can she ask her pal for his the creator of Liza
Koshy and Liza
hand. Keep your girl, try a guy, but don’t let either touch Koshy Too YouTube
your pie. Sorry for this cheesy analogy. comedy channels

BEST CURE FOR A PULLED MUSCLE—GO!

Stretch it, ice to soothe pain and inflammation, then wrap with a bandage. Done.

©2017 P&G 2 0 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 No Heavy Perfumes,
Aerosols, or Dyes

WITH Refills Available

NO HEAVY PERFUMES
For Fabric & Air

©2017 P&G
 FOR WHOLE
MOUTH
HEALTH
REMOVES
24X MORE
BACTERIA*

*with Colgate Total® Advanced Health Mouthwash;

vs. an ordinary, non-antibacterial mouthwash.
©2017 Colgate-Palmolive Company
 {discuss
juicy news. shareable stats. convo starters.

ICY TO THE CORE

You can burn fat through working out. But how about freezing it to death? The latter is the science behind
CoolSculpting, the most popular brand of a cosmetic procedure called cryolipolysis. Though the FDA approved it in 2010,
CoolSculpting seems to be hitting critical mass right about now: The commercials are on more often than Friends reruns, a
million people tried the procedure in the past year alone, and a recent survey found that 83 percent of patients consider the
$700-at-minimum treatment “worth it.” Here’s how it works: A vacuum-like machine holds the skin, and the fat behind it, against
a cold plate, which freezes the fat cells. Multiple studies have shown these cells do indeed crystallize and die and are eliminated
PROP ST YLING: MIAKO K ATOH

by your immune system over a few months. (If you gain weight, the fat on those areas can come back.) Potential side effects are
temporary and include swelling, tingly nerve pain, and bruising, all of which can last a couple of days or weeks. “To minimize
bruising, avoid anticoagulants like fish oil, vitamin E, and NSAIDs,” says dermatologist Suzanne Kilmer, M.D. Most people find the
process more numbing than painful, but the very sensitive can ask their doctor for an Rx pain med to take beforehand.
P H OTO G R A P H BY T E D C AVA N AU G H

2 3 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 fitness
The Electra Townie Go!
($2,600, electrabike.com)
lets you add resistance
for a better burn.

HOT WHEELS
Experts say e-bikes—with battery power QUICK HIIT
that increases pedaling speed, some up
Every five seconds
to 20 mph—are the next big thing. But
there seems to be
what say you, Leah Flickinger, editor-in- a new benefit to
chief of WH’s sister pub Bicycling? HIIT (high-intensity
interval training).
MAKE FOR IT Here’s the latest.
+ They get you fit. “You definitely burn
Going all out for
calories even though you’re not pedaling
quick bursts releases
as hard,” says Flickinger. Research shows more endorphins
e-bikers, like regular riders, improved (your body’s
their aerobic fitness, blood sugar, and natural painkillers)
body fat in a month. than sticking to a
+ They let you roll with avid cyclists. moderate intensity
“The motor assistance is an equalizer— for a longer stretch,
you can finally keep up with faster riders.” per a new study in
+ They make rides less intimidating. Neuropsycho-
“Anything that held you back—hills, long pharmacology.
distances—is now conquerable.” Which (Try repeating
may be why a new report found e-fans that journal name
ride more and farther than other cyclists. three times fast.)
Researchers say our
BRAKE FOR IT brains pump out
– They still require handling skills. those feel-good Es
“If you don’t know how to ride well and to hush discomfort
with control, the acceleration can take and other negative
getting used to.” Start slow. feelings, which you
– They’re a bit high-maintenance. can experience more

COURTESY OF VENDOR (BIKE); SHAWN HUBBARD; COURTESY OF VENDOR; MAT T R AINE Y

of during and after
“You need to keep the battery charged,
tough workouts.
especially for rides 20 miles or longer.”
In fact, study
– They’re not cheap. “You can get a good
participants who
e-bike for $1,800, about twice as much felt the worst (tired,
as a decent road bike.” Good news: Prices sore, borderline
should drop as the tech evolves. nauseous) post-sesh
had the highest surge
in endorphins—so
kick your ass to
GI FT E D ! feel kick-ass.

Tory Sport Packable Totes

$98 each, torysport.com
Never thought you’d call a gym bag
adorable? Recant! These are large
enough to fit everything you need for
a workout but thin enough to fold up
into a little ball and stuff inside itself.
And by “itself,” we mean a darling
ladybug or tennis-ball keychain (the
latter with a tennis-themed bag).

24 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 health
HOW SAFE IS IT?

Baby Powder
with Talc
If you’ve ever had a bikini wax
(and with a recent survey
finding that 83 percent of
women groom their pubes,
odds are, you have), your
aesthetician might have ended Holidays =

ELMO U!
the service with a dusting of the Whole Lotta
century-old powder. Many modern Photos!
YO
LOVES
formulas contain talc—an active Strike a pose? Nah.
ingredient that absorbs moisture— Next time you’re
which can help prevent rashes. But shindigging it up,
the World Health Organization has take candid pics. You
classified such powders as possible may have more fun
carcinogens, and the American in the moment and
retain better
Cancer Society notes that in cases
memories of what
where particles are able to reach the happened, says new
ovaries through the vagina and research. But wait,
fallopian tubes, there could be an there’s more!
increased risk for ovarian cancer.
“To be safe, I advise my patients to
WEIRD STUFF THAT WORKS
avoid talc and consider baby powder
If you’re sightseeing
made with cornstarch instead,” says
gynecologist Alyssa Dweck, M.D.,
TALK TO YOURSELF IN THIRD on vacation,
snap away. Doing so
author of The Complete A to Z Guide
for Your V. Luckily, popular brands
PERSON, CALM DOWN STAT can help improve
your visual recall of
have cornstarch versions in the same And all along we thought doing that would just mean you had a
your travels.
price range, so there’s no reason not baller-size ego. (We see you, Elmo.) Actually, new research shows it

CLOCK WISE FROM TOP RIGHT: GET T Y IMAGES; MAT T R AINE Y; TED CAVANAUGH, ST YLING: MIAKO K ATOH; GET T Y IMAGES
to make the switch. can help you better handle negative emotions. Studies determined
that when people used their own names instead of “I” or “me”
when faced with threatening stimuli, it cooked up their coping skills. If you’re at an
In two separate experiments, participants were asked to view incredible restaurant
Teal marks or rocking out at
the spot of traumatic scenes or recall painful experiences. In both, researchers
a concert, put the
support for found that when people referred to themselves as if they were phone down. You’ll
ovarian cancer someone else, they shut down brain activity associated with distress.
awareness. register full
Study author Jason Moser, Ph.D., says this mental “out-of-body” enjoyment better
technique creates just enough psychological distance to allow you with your other
to think more calmly and objectively. senses.

GI FT E D !
Hooked on
Mactaggart Jewelry Blue a (positive)
Quartz Crystal Earrings feeling
$40, mactaggartjewelry.com
Since ancient times, crystals have
been paired with meditation to
help free up the flow of positive
energy. So they make the perfect
gift for your overextended friend
or sis who cares for everyone else.
Even if she’s no crystal-phile,
these blue quartz beauts—said
to relieve stress—will remind her
someone’s caring for her.

2 6 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 PROMOTION
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 beauty
WHAT’S THE DIFF?
Wet Cuts vs Dry Cuts
Not all trims require getting dunked in
the salon sink first. But who—or more
precisely, what strand type—should
get which? Los Angeles hairstylist
Anh Co Tran breaks it down.
Wet
If you want to wear your hair on
the straighter side and/or want a cut
that’s roughly all one length (like a blunt
lob), this is your best snip strategy.
It’s the easiest way to get clean, precise
lines. It’s also the preferred method
for pixies, since any sort of bend at the
root during the chop can throw off
the design of the cut and end up
making it look too short.
Dry
If you plan on wearing your
hair with natural (i.e., not from an
iron) curls or waves at least half
the time, opt for a dry cut. This
technique allows stylists to pay
closer attention to your curl
patterns and cut in a way that
enhances them. Also, for those
whose hair has issues—say, it’s
thicker on one side than the other—
cutting hair dry allows stylists
to see how it’s falling so they can
troubleshoot in the moment.
Granny panties
or lace-lined
hip-huggers—
ain’t no thing
to your doc.
AN OPEN
LETTER TO...
Uber
Drivers
We love the free
phone chargers
and water…but
overpowering car
fragrance? Not so
much. Nearly a fifth
of the population has
a sensitivity to air
fresheners, and a new
case study found that
overly fragrant cars
have contributed to
instances of contact
dermatitis (a rash
or skin lesions). One
rider even launched a DR. BEAUTY EDITOR
Change.org petition
to ban super-scented
Ubers after getting a
CLOTHES ENCOUNTERS
Laurel Geraghty, M.D., was a seasoned beauty editor before she
killer headache from
CLOCK WISE FROM TOP LEFT: PATRICK DEMARCHELIER /CONDÉ NAST/GET T Y IMAGES; TED CAVANAUGH, ST YLING: MIAKO K ATOH (2)
one. We have a simple became a dermatologist. Which gives her very interesting, very
fix, Uber drivers: nuanced intel about skin care. What’s on her mind right now…
Place a bar of soap “I’ve noticed more women are showing up in my clinic with fresh
under the front seat, blowouts, manicures, and shaved or waxed body parts—and if they
on the floor. Our feel they appear in any way unkempt, they actually apologize to me,
beauty writer did this their doctor. I’m busy searching for skin cancers, yet patients have
using Fresh Sugar taken the trouble to impeccably groom and even wear coordinated,
Oval Soap ($15, lacy—occasionally racy—underwear under their exam gowns. Here’s
sephora.com) and it the thing: Every woman should wear whatever and groom however
kept her car smelling makes her feel most comfortable and confident, but please don’t
amazing in a totally feel you need to dress up for the sake of your doctor. The fact that
uncloying way.
you’ve come to take care of yourself by taking care of your health is
what your doctor appreciates. Besides, we’re all naturally dressed
up already…in about 20 square feet of glorious skin.”
G I F T ED!
Tarte Artful Accessories Brush Set
$44, sephora.com
These five easy pieces—for lid eye shadow, blush,
foundation, crease eye shadow, and highlighter—
are all anyone needs to do a full face. The
synthetic bristles are vegan, cruelty-free, and
luxuriously soft; the handles look like expensive
textiles on your fave HGTV show; and they come
with a chic gold lattice cup that’ll make a friend’s
or sister’s bathroom counter look a little cuter.
3 0 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 ADVERTISEMENT

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 food
HONEY, I SHRUNK THE GROCERIES!
Farmers’ markets and specialty grocery stores are proud to announce the
arrival of truly precious bundles of joy, weighing in at only a few ounces.
“Younger and more petite versions of popular fruits and vegetables are
naturally sweeter, cook up faster, and just look pretty on the plate,” says
Sabrina Meinhardt, director of specialty foods at The Greene Grape in
Brooklyn. Here, the evolved traits of these peewee all-stars.
[Insert cooing
grandma voice]: Fairy-Tale Eggplants
“Oh heavens, No prep! Naturally
you’re so cute more delicate and
I could eat you less fibrous, so there’s
right up!” no need to pre-salt.
“They grill up great
and roast quickly,
with none of the work
or risk of rubberiness
you get with the
standard size,” says
Meinhardt.
Baby Artichokes
No choke! You can Cooking Gets
sauté and eat these
flower buds with a Feminist
knife and fork, tender Cherry Bombe—first a magazine for
leaves and all. “Being (and about) women in the culinary
picked young keeps industry, and now a cookbook—is
them from developing the most punk-rock thing to happen
the hairy, tough, to the food world. It’s fast (recipes
and sharp parts that include Chrissy Teigen’s five-minute
are usually inedible crab rolls), it takes risks (hot-pink
in the adults.”
dumplings from pureed beets and
Baby Bananas fresh ricotta? Who knew?), and it
No mush! At this shakes up the establishment (the
perfect serving size, book’s authors, Kerry Diamond and
it’s easy to eat the Claudia Wu, launched the biz to
whole bunch before champion female cooks in the
they get too ripe. heavily male, oft-sexist restaurant
industry). “Women reclaiming the
Kiwi Berries kitchen is feminist,” says Diamond.
No fuzz! Juicy little “We’re making what we want to eat,
balls of sweet-tartness
exactly how and when we want it,
you can pop in your
for ourselves…and our friends and
mouth like grapes.
“I’m always turning
family, too, when they’re lucky.” We
customers on to them can’t wait to whip up these three
as a new snack food,” recipes from the book: TED CAVANAUGH, ST YLING: MIAKO K ATOH (3); RYAN O. PHOTOGR APHY (BOOK)

says Meinhardt.
1/ Beer-Brined Roast Chicken, from
Adrienne Cheatham of Red Rooster
Harlem and Le Bernardin in NYC. It’s
crispy, it’s caramelized, it’s served
GI FT E D !
up in one skillet. All the yeses.

Rancho Gordo Desert Island Sampler 2/ Caesar Brussels Salad, from Julia
$30, ranchogordo.com Sherman, author of Salad for
With names like Alubia Blanca and Santa Maria Pinquito, these heirloom President. Subbing shredded
beans taste as rich and fancy as they sound. Hints of cinnamon, coffee, brussels sprouts instead of boring
and chocolate…and the texture when cooked? The perfect blend of silky lettuce = crunchy game changer.
and firm. Send this luxe assortment to long-distance loved ones and
feel good knowing you’re keeping them in hearty soups till spring. 3/ Sweet & Sour Shrimp, from
Padma Lakshmi, Top Chef host.
Apricot and turmeric join for a
fragrant sauce miles away from the
sugary restaurant standby.

3 2 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 GET SWEET
ON NATURE .
©2017 Cargill, Inc. All rights reserved. Truvía® is a registered trademark of The Truvia Company LLC.

A m e ri ca’ s Fa vo ri te Na t u ra l Ca l o r i e - F re e S w e e te n e r * i s t h e c l e a r
c h o ice wh e n yo u wa n t t h e s we e t n e s s o f s te via wi t h ze ro ca l o rie s .

Pick Nature’s Sweetnes s. Pick Truvia ®.

Learn more about our ingredient s at Truvia .com/FAQ.

*AC Nielsen All Outlet Sales Dollars 52wks Ending September 9, 2017.
 weight
Sniffing Out Danger
Online message boards are filled with
women asking why they smell since
turning their diet and exercise way up
(maybe too much?). “When odors
are new, that can be a sign that your
body is not functioning properly,” says
disordered-eating specialist Edward
Tyson, M.D. Three common offenders:

ODOR REASON
For extreme low-
carbers: When ketones
(the by-product
of a body burning fat
instead of carbs)
become too elevated
Booze in the blood, they
can release an
alcohol-like odor.
High-protein diets can
produce a bleach or
ammonia scent, a sign
that muscle might be
being used instead of
fat for fuel, which can
POP Bleach slow metabolism,
making it harder to
keep off weight.
QUIZ What percentage of women keep old jeans that no longer
fit as motivation to lose weight? Picky eaters or those
trying to restrict their
calorie intake may
A B C D over-spice the select

CLOCK WISE FROM TOP LEFT: MEREDITH JENKS/ TRUNK ARCHIVE; STOCKSY; GET T Y IMAGES (2), COURTESY OF VENDOR
(or bland) things they
5 12 27 39 regularly consume,
Garlic
which can cause
ANSWER: D, according to a recent Harris Poll. Is clinging to those blues unhealthy? Depends. a garlicky aroma.
“It puts emphasis on overall body composition instead of a number on the scale, and that’s
important from a health perspective,” says Los Angeles nutrition physician specialist Melina BOTTOM LINE
Jampolis, M.D. Plus, it’s a no-cost way to reward yourself for your effort, says Susan B. Roberts, If you’re catching weird whiffs, see your
Ph.D., a professor of nutrition and psychiatry at Tufts University in Medford, Massachusetts. That GP and, ideally, an R.D., who will help get
said, if you have a closet full of denim you can’t wear and you haven’t been that size in a decade, your body running efficiently again.
your best bet is to clean out that space for new, more flattering clothes as motivation to move on.

Easiest Way to
Drop 10 Pounds?
GI FT E D ! App it! A recent study
found that those
Daily Harvest who tracked their
subscription service meals and exercise
$48 for 6 cups, dailyharvest.com over six months using
So your work wife wants to try smartphone apps
a smoothie sub service? Unlike lost an average of
other plans, this one’s fruits 10 pounds, more than
and vegetables come frozen, those who tracked
so they won’t overripen on her with diaries or used
before she’s ready to eat them. sites—combined.
She can just add liquid (water, Try MyFitnessPal.
milk, or juice) and blend to It’s free, it sends
create a rainbow-bright, motivating messages,
low-cal treat that’ll fill her belly. and you can connect
with friends.

3 4 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Salmon with Asian Walnut Slaw

California Walnuts
FOR THE BEST SIMPLE DINNERS EVER
Delicious California walnuts bring flavor, texture and
heart-healthy* goodness to all your meals. For these recipes
and more, visit Walnuts.org

Per one ounce serving. So Simple. So Good.™

*Heart-Check food certification does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines. Supportive but not conclusive research
shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce
the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including
2.5g of alpha-linolenic acid – the plant-based omega-3.

Chili Lime Chicken with Walnuts Pappardelle with Walnut Pesto Proscuitto Wrapped Pork with Walnuts
 LET’S TALK ABOUT…

Pregnancy
sex
and STIs
I heard STIs in pregnant
women are on the rise.
Shockingly so. Per the
CDC’s recent report,
cases of preventable
congenital syphilis are
up 36 percent in the U.S.
since 2011. These
infections—which are
passed to the infant—
could be stopped if
doctors talked to
pregnant women about
STI testing and
treatment. Syphilis can
remain dormant, so a
woman may not know
she is infected.
Why aren’t docs already
having these talks?
Researchers say doctors
don’t want to think
about women having
new sex partners, or
their husbands sleeping
with other people, while
they are pregnant, but
both happen. Most
women are tested for
certain STIs at the
beginning of their
pregnancy, and new
infections between that
test and the birth are a
major reason for the
syphilis rise.
Are there other STIs that
can remain dormant?
Herpes can flare up for
the first time during
pregnancy and can be
passed on to the baby.
Gonorrhea and chlamydia
can increase miscarriage
risk. Once detected,
all can be treated with
meds. If your ob-gyn
doesn’t bring up STIs,
start the convo yourself.
Work Hard. Be Kind. Good Things Will Happen.
E
N IC
Conan O’Brien’s wise advice came to mind when we stumbled upon two studies linking
E kindness with satisfaction in the sack and the workplace. Consider this a virtuous cycle.
B
discuss
Love
Hurts
We’ve all witnessed
toxic relationships
and wondered, Ugh:
What makes her stay?
Survey saaays...
oxytocin! Wait, isn’t
that the “love”
hormone? Yep, but a
new study in the
journal Hormones
and Behavior found
that partners who felt
their significant
other was distant and
disengaged released
more of that cuddly
chemical than
partners who felt
cared for and
supported. If you’re
stuck in this
unhealthy surge,
heed this: Uneven
relationships often
have unwritten rules,
says behavioral
endocrinologist and
GI FT E D ! study author
Emojibator emoji vibrator Nicholas Grebe, Ph.D.
$29, emojibator.com Unfollowing those
Get a little meta with your merrying: a vibrator rules can be the first
step in restoring
in the shape of a chili pepper, a fave sexting
balance. So if you find
emoji of the horny masses. This toy is waterproof,
yourself pining for
powerful, and simple to use. Oh, and it comes in
eggplant form too (the OG sexy emoji). Caliente! your partner when he
makes you work for
his affection, try
switching roles to see
if that helps him act
the part of the “caring
one” for a change.
MIKE RYAN; THE NOUN PROJEC T (ICONS)

GE
T LUCKY

BE NICE! E GET LUCKY! GET LUCKY! E SCORE AT WORK!

In a Canadian study, participants completed a In a study in the Journal of Management,
questionnaire about how frequently they 159 married employees reported on their
SCO

engaged in altruistic behaviors, such as giving sexual activity and how they felt at work over
EA
R

T WORK blood and helping to dig a stranger’s car out
of the snow. (In Canada, that happens a lot,
apparently.) The researchers theorize that
kinder people are seen as more desirable
partners, so they get more nooky.
the course of two weeks. On days after they
had sex, workers described being in a better
mood, feeling happier at the office, and,
yes, treating colleagues with more kindness.
So the cycle begins all over again!

3 6 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 AROMA

BREATHE. RELAX. SLEEP.

Zenergy Aroma is a multi-sensory light, sound, and aroma therapy machine designed to alleviate your daily stress and help you enjoy the
quality night sleep you desire. This illuminating speaker features six relaxing sound therapy and seven calming light therapy modes, three
aroma therapy pads and a sample of lavender essential oil to get you started. All this combined with our quality Bluetooth wireless audio
and a convenient remote control provides you with everything you need to create the perfect environment for relaxation.

The Sleep Doctor TM

Michael Breus, PhD
RECOMMENDED
The nation’s most trusted authority on sleep.
ihome.com Available at BedBathAndBeyond.com

iHome and Zenergy are registered trademarks of SDI Technologies, Inc. Bluetooth is a registered trademark of Bluetooth SIG, Inc. All other marks are trademarks of their respective owners. Proudly Designed and Engineered in the USA.
FEEL IT
WORK IT
SHOW IT
Experience the natural, enamel-safe whitening
power of ARM & HAMMER™ Baking Soda.
Feel it working every time you brush with
ARM & HAMMER™ Advance White™.
 Bow down!
Get the how-to
for this look
on page 43.
ST YLING: JACQUELINE AZRIA , HAIR: TOMMY BUCKET T FOR GARNIER / TR ACE Y MAT TINGLY, MAKEUP: JULIA JOSEPH FOR KRYOL AN/SAR AH L AIRD & GOO D COMPANY,
MANICURE: ROSEANN SINGLETON FOR SMITH & CULT/ART DEPARTMENT, PROP ST YLING: SONIA NIKI/ THE PROP ST YLIST, ELL A MOSS TOP, MAISON M IRU EARRINGS

Started with a Pony…

Now we here! Truth is, the gym is influencing America’s Next Top Hairstyles more
than any red carpet. So we took the workout OG—the almighty ponytail—and gave it
teeny tweaks to create three cool looks. Wear ’em to work, brunch, out, anywhere.
BY M AU R A LY N C H P H OTO G R A P H S BY F E L I X WO N G

3 9 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
String Theory
WE CALL THIS “FITNESS IN THE FRONT, PARTY IN THE BACK.” 1) Spritz salt spray onto dry hair to create some
grit that will help with braiding, says Tommy Buckett, the hairstylist for this shoot; we like Aveda Texture Tonic ($25, aveda
.com). 2) Make a low pony with an elastic. Take two pieces of shoelace-width neon string from a craft store (each should be
double the length of your tail) and knot them together before tying around your pony. 3) Separate your tail into three even
sections. Wrap one string down and around one section; knot it, leaving out three inches of hair at the bottom and trimming
any leftover fabric. Repeat on the second section using the other string, and leave the third section alone. 4) Braid the
sections together, and wrap with an elastic, covering it with those snipped scraps of string.

4 0 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
DON’T LET UNCONTROLLED
MODERATE-TO-SEVERE ECZEMA HOLD YOU BACK

k6DQRʐDQG5HJHQHURQ3KDUPDFHXWLFDOV,QF
$OO5LJKWV5HVHUYHG86'$'
 Summary of Information about DUPIXENT® (dupilumab)
(DU-pix’-ent)
Injection, for Subcutaneous Use
What is DUPIXENT?
• DUPIXENT is a prescription medicine used to treat adults with
moderate-to-severe atopic dermatitis (eczema) that is not well
controlled with prescription therapies used on the skin (topical),
or who cannot use topical therapies.
• DUPIXENT can be used with or without topical corticosteroids.
• It is not known if DUPIXENT is safe and effective in children.
Who should not use DUPIXENT?
Do not use DUPIXENT if you are allergic to dupilumab or to any
of the ingredients in DUPIXENT. See the end of this summary of
information for a complete list of ingredients in DUPIXENT.
What should I tell my healthcare provider before using
DUPIXENT?
Before using DUPIXENT, tell your healthcare provider about
all your medical conditions, including if you:
• have eye problems
• have a parasitic (helminth) infection
• have asthma
• are scheduled to receive any vaccinations. You should not receive
a “live vaccine” if you are treated with DUPIXENT.
• are pregnant or plan to become pregnant. It is not known whether
DUPIXENT will harm your unborn baby.
• are breastfeeding or plan to breastfeed. It is not known whether
DUPIXENT passes into your breast milk.
Tell your healthcare provider about all of the medicines you take
including prescription and over-the-counter medicines, vitamins,
and herbal supplements. If you have asthma and are taking asthma
medicines, do not change or stop your asthma medicine without
talking to your healthcare provider.
How should I use DUPIXENT?
• See the detailed “Instructions for Use” that comes with
DUPIXENT for information on how to prepare and inject
DUPIXENT and how to properly store and throw away
(dispose of) used DUPIXENT pre-filled syringes.
• Use DUPIXENT exactly as prescribed by your healthcare provider.
• DUPIXENT comes as a single-dose pre-filled syringe with needle
shield.
• DUPIXENT is given as an injection under the skin
(subcutaneous injection).
• If your healthcare provider decides that you or a caregiver can
give the injections of DUPIXENT, you or your caregiver should
receive training on the right way to prepare and inject DUPIXENT.
Do not try to inject DUPIXENT until you have been shown the
right way by your healthcare provider.
• If you miss a dose of DUPIXENT, give the injection within 7 days
from the missed dose, then continue with the original schedule.
If the missed dose is not given within 7 days, wait until the next
scheduled dose to give your DUPIXENT injection.
Rx Only
• If you inject more DUPIXENT than prescribed, call your healthcare
provider right away.
• Your healthcare provider may prescribe other topical medicines
to use with DUPIXENT. Use other prescribed topical medicines
exactly as your healthcare provider tells you to.
What are the possible side effects of DUPIXENT?
DUPIXENT can cause serious side effects, including:
• Allergic reactions. Stop using DUPIXENT and go to the nearest
hospital emergency room if you get any of the following symptoms:
fever, general ill feeling, swollen lymph nodes, hives, itching, joint
pain, or skin rash.
• Eye problems. Tell your healthcare provider if you have any new
or worsening eye problems, including eye pain or changes in
vision.
The most common side effects of DUPIXENT include: injection
site reactions, eye and eyelid inflammation, including redness,
swelling, and itching, or cold sores in your mouth or on your lips
Tell your healthcare provider if you have any side effect that bothers
you or that does not go away.
These are not all of the possible side effects of DUPIXENT. Call your
doctor for medical advice about side effects. You may report side
effects to FDA 1-800-FDA-1088.
General information about the safe and effective use
of DUPIXENT.
Medicines are sometimes prescribed for purposes other than those
listed in a Patient Information leaflet. Do not use DUPIXENT for a
condition for which it was not prescribed. Do not give DUPIXENT to
other people, even if they have the same symptoms that you have. It
may harm them.
This is a summary of the most important information about
DUPIXENT. If you would like more information, talk with your
healthcare provider. You can ask your pharmacist or healthcare
provider for more information about DUPIXENT that is written for
healthcare professionals.
For more information about DUPIXENT, go to www.DUPIXENT.com
or call 1-844-DUPIXENT (1-844-387-4936)
What are the ingredients in DUPIXENT?
Active ingredient: dupilumab
Inactive ingredients: L-arginine hydrochloride, L-histidine, polysorbate
80, sodium acetate, sucrose, and water for injection
Manufactured by: Regeneron Pharmaceuticals, Inc., Tarrytown, NY
10591 U.S. License # 1760; Marketed by sanofi-aventis U.S. LLC,
(Bridgewater, NJ 08807) and Regeneron Pharmaceuticals, Inc.
(Tarrytown, NY 10591) / DUPIXENT is a registered trademark of
Sanofi Biotechnology / ©2017 Regeneron Pharmaceuticals, Inc. /
sanofi-aventis U.S. LLC. All rights reserved. Issue Date: April 2017
 Clip
Art
THERE IS SUCH A THING
as an unfussy yet 100 percent
sophisticated updo, see?
1) Avoiding roots, smooth a
dime-size glob of glossing
cream, like Pantene Pro-V
Style Series BB Crème ($6.49,
at drugstores), throughout
dry hair; this gives strands
a sheen that’ll pair nicely
with the clips you’ll use in a
bit, says Buckett. 2) Create a
low ponytail with a clear
elastic. Flip it up and clip it
about three inches from the
pony’s base with a metallic
barrette (this adds a certain
luxe finish to the look). Choose
one that’s slightly oversize
and sturdy, such as this Jen
Atkin x Chloe + Isabel
Hammered Crescent Barrette
in Gold ($28, chloeandisabel
.com). 3) Take your ends and
push them under the little
hole you’ve created above the
base of your pony. 4) Clip
another barrette just where
GAFFER A /GET T Y IMAGES. THIS PAGE: VINCE CAMUTO TOP. PREVIOUS PAGE: R AMY BOOK TOP, MAISON MIRU EARRINGS

your tail starts to peek out.

Pick one that’s a different size
and metal hue to avoid looking
matchy-matchy; we used
L. Erickson Brushed Metal
Rectangle Barrette in Rose
Gold ($38, franceluxe.com).

Knot Now
MOST TOPKNOTS ARE DONE BLINDLY before you
hit the yoga mat. This one requires just a little more focus.
1) Grab some dry texture spray (best for coaxing baby hairs),
such as Garnier Texture Tease ($4.29, at drugstores), and mist it over dry strands; this gives
your bun some hold and thickness (if you have coarse hair, skip this step). 2) Flip your hair
upside down and put it into a ponytail with an elastic right at the top of your head. 3) Twist
your tail into a bun; pin it with bobby pins or use an elastic (the latter is more necessary for
thick hair). 4) Take a 10-inch strip of velvet or satin ribbon (another craft-store find) and loop
it once around the knot before tying it. Black, shown here, always works, says Buckett, but you
Skip back to
can opt for another rich, solid hue like navy or oxblood. Just steer clear of patterns, which page 39 to see
would be cuteness overload on an already pretty damn adorable style. Q the finished look.

4 3 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
The Lash
Frontier
Long, glossy lashes don’t grow on trees—
and, sigh, neither do natural mascaras.
In a time when you can find fantastic
eco blush, lipstick, and foundation, where
are the good eco fringe-lifters?
Writer Meirav Devash tracks them down.
P H OTO G R A P H BY F E L I X WO N G
 We’re living in the golden age of green
beauty, in which 49 percent of women say
buying all-natural makeup is important
to them, according to a Harris Poll. Yet if
I were to draw a Venn diagram of mascara
enthusiasts (almost 90 percent of makeup
wearers) and clean-beauty devotees, it
would show almost no overlap. People do
not love natural mascaras. Even the most
virtuous eco-consumers cheat.
That’s because, historically, natural
mascaras sucked. Yeah, I said it.
First-gen natural mascaras (est. early
2000s), on the whole, weren’t inky
enough, and “formulas were either too
wet, which weighs lashes down, or
too dry, which crumbles off and falls
HAIR: TOMMY BUCKET T FOR GARNIER / TR ACE Y MAT TINGLY, MAKEUP: JULIA JOSEPH FOR KRYOL AN/SAR AH L AIRD & GOOD COMPANY, MANICURE: ROSEANN SINGLETON FOR SMITH & CULT/ART DEPARTMENT, PROP
At the time,
green makeup was
considered a fad. But
once companies saw
women were demanding these
products, suppliers got on board,
and then the impossible happened:
Someone finally created a green mascara
that was actually, truly good. Launched
in 2008, Physicians Formula Organic
Wear Mascara was the first organic
formula on the U.S. mass market, and it
won accolades from makeup pros
(including Denno) and beauty editors.
The benchmark was set, and since then,
clean cosmetic chemists have pushed
formulas further, making them even more
mix disperses the mineral-based
pigments better, too, which is
how the dull-hues problem was
solved). Some companies also add
plant-based starches like tapioca or
corn to aid in absorbing natural oils.
These swell up around the lashes,
which makes them look thicker and helps
the formula stay put longer.
Most green mascara formulas aren’t
entirely all-natural, though—they’re a
combo of natural and naturally derived
ingredients (the latter require a chemical
reaction to extract an essence). And some
eco brands do use select synthetics—for
health purposes. All beauty products
containing water require preservatives

onto your cheeks,” says Katey Denno, sophisticated. For one, there are now a few to prevent harmful bacteria growth,
one of Hollywood’s most outspoken ways to circumvent those film formers, like particularly natural products loaded
ST YLING: SONIA NIKI/ THE PROP ST YLIST; RYAN O. PHOTOGR APHY/RODALE IMAGES (SMEARS), ST YLING: ELIZABETH OSBORNE; MAT T R AINE Y/RODALE IMAGES (MASCAR A), ST YLING: ELIZABETH OSBORNE

green-makeup artists. Why? The
formulas were “made up of natural oils,
waxes, and pigments,” explains NYC
cosmetic chemist Ni’Kita Wilson. But
the natural oils didn’t disperse pigments
very well (which explains the muted
colors). And without something known
as film formers—for which there have
been no true natural analogues—there’s
nothing to seal mascara onto lashes
and provide water resistance.
using natural alternatives such as pullulan,
a polysaccharide made from fermented
yeast that dissolves in water. It’s not as
powerful as the synthetic stuff, but it can
still outlast a sad-movie cry-athon.
Chemists are also tweaking the ratios
of plant-based waxes and oils to find the
most long-wearing combinations. Too
much hard wax causes flakes;
too much oil creates
smudges (the right
with “nutrient-dense sugars and gums,”
says Wilson. “That’s an all-you-can-eat
buffet for microbials.” There are natural
extracts with antibacterial properties,
like fermented radish or cellulose—
which some brands use—but they’re still
newish and not as proven as synthetics to
thwart bacteria. That said, I’m going with
whichever one takes my lashes to their
fullest potential—and, thankfully, I can
now choose from more than just one. Q

NATURAL SELECTION
A few new greenies stand up to
any traditional tube. The best:
1. W3LL PEOPLE EXPRESSIONIST MASCARA 2
1
($22, w3llpeople.com) is free from
synthetics and creates a fluttery,
you-but-better look. No film
formers, so dust translucent
powder on top for staying power.
2. BURT’S BEES NATURAL NOURISHING MASCARA 3
($13, burtsbees.com) also contains
no synthetic ingredients. It defines
with plant-based waxes and
prevents flakes with pullulan.
3. DR. HAUSCHKA VOLUME MASCARA ($28,
dr.hauschka.com) is a friend to
anyone with sensitive eyes:
no petrochemicals, but a dash
of the anti-inflammatory herb
eyebright, used in homeopathy
to treat eye irritation. 4
5
4. FOUND NATURAL VOLUME MASCARA ($10,
walmart.com) plumps minus
clumps by coating each hair with
carnauba and candelilla waxes.
Plus: 98 percent natural!
5. ANTONYM LOLA LASH TOO MASCARA ($26,
antonymcosmetics.com) is made
of 98 percent naturally derived
ingredients and deposits a shiny
black that withstood a sweaty
yoga class and a therapy session.
6. JUICE BEAUTY ULTRA NATURAL MASCARA 6
($22, juicebeauty.com) contains
63 percent organic ingredients.
The rose, argan, and purple carrot
dyes make your lashes inky as hell.

4 5 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 1

(Holiday)
Party Favors
Looped over an arm or hanging from
an ear, these quirky-cute accessories will
do the icebreaking for you.

3
6

RYAN O. PHOTOGR APHY/RODALE IMAGES, ACCESSORIES EDITOR: JENNIFER YOO

4
5

1 / CHATTY EARRINGS Ask him to dance without opening your mouth. Just, you know, gesture to an ear. Ban.do, $30, bando.com 2 / NEON WRAP Ahh, new life for your
go-to LBD. ASOS, $25, asos.com 3 / GRAFFITI BAG Sketches and patches boost festivity—and confidence. Steve Madden, $108, stevemadden.com 4 / WING EARRINGS
Shiny! Feathery! Purply! So chic with a high pony or low bun. Mignonne Gavigan, $225, mignonnegavigan.com 5 / WORD BANGLES Put positive vibes into the
universe—or onto your wrist, where everyone can see. Tory Burch, $228 each, toryburch.com 6 / CLEAR BOOTS Lucite and silver—retro-modern or space-age? You
decide. Kendall + Kylie, $185, nordstrom.com 7 / SEQUIN SOCKS Peeking out from tuxedo pants or worn with a solid dress, these really shine. ASOS, $10, asos.com

4 6 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Andrea Pippins
Author, Illustrator “I Love My Hair”
©2017 Avalon Natural Products, Inc.

no animal testing 100% vegetarian ingredients sulfate-free

#DoGoodDoBeautiful

albabotanica.com @albabotanica @albabotanica /albabotanica

We’ve all heard that new
workout clothes make you
want to work out more. So…do
festive ones make exercising
more festive? We say yes!
P H OTO G R A P H S BY F E L I X WO N G

ROSY GLOW
Pretty—and
powerful—in pinks.
Phat Buddha
Wear top, $99,
phatbuddhawear
.com; Beyond Yoga
leggings, $110,
beyondyoga.com;
Puma sneakers,
$110, puma.com;
Misfit tracker,
$100, misfit.com

ST YLING: GABRIELLE PORCARO, HAIR: TOMMY BUCKET T FOR GARNIER, MAKEUP: JULIA JOSEPH FOR KRYOL AN/SAR AH L AIRD & GOOD COMPANY,
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Beauty & the Beast Mode

What you’re about to read is less a celeb profile than a testament to the power of strength
training. Let actress Alison Brie—with an assist from her trainer, Jason Walsh—lead you on
a deadlifting, bench-pressing, hip-thrusting journey of true transformation.
BY K Y H E N D E R S O N P H OTO G R A P H S BY J E F F L I P S K Y

51 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
Alison Brie
doesn’t want
to talk about
shooting the second season of the
Netflix “lady wrestler” hit, GLOW. Or
the two Oscar-bait movies she’s in this
month. Her wedding to actor Dave
Franco (brother of James) earlier this
year? Thanks, but she’ll pass. The
34-year-old would rather wax poetic
about split squats. (Yeah, the brutal,
one-legged kind.)
“I just did my heaviest ones ever—
80 pounds,” she says, slipping her legs,
still clad in black camo workout pants,
under a weathered picnic table in
Los Angeles’s Griffith Park. “Usually I
peak at 50, but today we went up and
I was like, ‘Oh my god!’ It was intense.”
Alison’s enthusiasm makes sense
when she describes how her workouts
of the past two years have had a ripple
effect on her entire life. “I came out of
it feeling like a totally different person.
It changed everything.”
Six years ago, when Alison started
working out with L.A. trainer Jason
Walsh, she did mostly circuits and light
weights. She never thought hardcore
strength training was “for her,” fearing
it would make her bulky. “Growing up in
L.A., both my sister and I had sort of
touch-and-go body issues, some mildly
recurring body dysmorphia.”
But when she needed to step up her
workouts to prepare for GLOW—“to
be able to throw people and do things
like that,” she says—she boosted both
muscle and confidence. “I feel like I was
building strength outside and in at the
same time,” Alison says. “Now I feel like
strength is beautiful, rather than that
stick-skinny is the beauty standard.”
She’s not speaking in platitudes. In
fact, Alison has gotten to a place where,
she says, “I’ve just never given less
f-cks. It’s a nice feeling because you live
your life more and care less about what
other people think.” It’s also given her a
constant. “Your career will fluctuate;
you’ll have highs and lows. But I can
always go to the gym and work out. I’m
in control of myself and my body.”
Speaking of her career, it’s riding one
of those highs and—just like in the
gym—busting out of its comfort zone.
She went from ancillary roles portraying
wholesome women (as Trudy, wife of
Pete Campbell, on AMC’s Mad Men and
Annie Edison on NBC’s Community) to
co-starring with Meryl Streep in Steven
Spielberg’s Pentagon Papers project, “My sister
said to me,
The Post, and the indie-film-circuit ‘I’ve never
favorite The Disaster Artist. seen you this
Having reached this magic confident.’ ”
moment in her life, Alison is looking
 Fun fact: 5´4˝
to support other actresses—as well Alison can now
as any woman just trying to get deadlift the
healthier. “She’s a very encouraging weight of Don
Draper.
person,” says Walsh. “Someone new
would come in to the gym, and Alison
would be the first to go over to them
and tell them it pays off.” Now she’s
here to encourage you. Want in on all
that tone—and that feel-good
energy? Pick up some weights and
dive into Alison’s lift-heavy primer.

1.
YOU CAN START FROM
NOTHING.
When Alison began her GLOW
training, she couldn’t do a full pushup.
“She started on the wall, then worked
her way down, and now she can
do chain pushups in sets of eight,”
says Walsh. (What are those?
Pushups done with a heavy chain
draped around your hips. Respect.)

2.
NAIL FORM BEFORE
YOU GO ROGUE WITH
FREE WEIGHTS.
Enter the landmine, found at most
gyms: It’s a long bar mounted to a
swivel joint in the floor. Just attach
a barbell to it to add weight to any
exercise. “Because it’s fixed at the
bottom, the landmine helps you learn
proper form from the get-go, and
helps with balance,” explains Walsh.

3.
VARY THE NUMBER OF
REPS AND SETS.
5.
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Training for the GLOW role, Alison

POWERFUL ADVICE
started with four 60- to 90-minute USE YOUR ENVY.
RINGS . THIS PAGE: PFEIFFER THE L ABEL DRESS, VINCE CAMUTO BOOTS, ALEX ANDR A CL ANCY CUFF

sessions a week, then bumped up to
five days, increasing sets and weight
from week to week. At home, try
changing it up from, say, three
sets of 10 to 12 reps one week, to
four sets of six reps the next, and
so on. “Varying the stress on
your body can maximize strength
gains,” says Walsh.
4.
RAMP UP THE POUNDS.
Walsh brought in 185-pound barbells
to prep Alison for dropkicks and
body slams in the ring. That’s likely
not your goal, but trading in the
five-pound dumbbells for tenners
and going up from there sculpts
definition by upping the challenge on
muscle fibers. Use this rule: Whatever
your reps, the last two should feel
hard to finish. If they’re not, go up
another five pounds next time.
Back to pre-GLOW times: Alison
watched her friend Emily Blunt crank
out three pullups in a row while
training for Edge of Tomorrow. “I was
so in awe—and jealous. She became
my template,” she says. It worked.
Alison “went from zero pullups to 11 in
12 weeks,” says Walsh. “I’m talking full
hang, chin over the bar.” Now Alison
is up to 40—FORTY!—which she does
in sets. “I never thought I’d get to 10
in a row!” she says excitedly. “Setting
a goal like that and reaching it…I’m
walking tall all day. People don’t need
to know why, but I know why. It’s so
exciting to realize what our bodies are
capable of, and to tap into that.”
6.
PREPARE FOR SORENESS.
When she first started training hard,
“there were days when I’d wake up and
think, I will never, ever not be sore again,”
WH: Has lifting such heavy amounts
made you more aggressive in any way?
ALISON: “When I’m working out, I am
more aggressive than I used to be. But
otherwise I don’t think I’m much more so. In
fact, probably the opposite, because it’s like
I don’t have as much to prove. I’m happier.”
WH: Does working out help you deal with
how crazy the world seems right now?
ALISON: “It’s how I relax, in a sense.
I get real antsy on days that I don’t work
out at all. Anytime I’m down or feeling
in a funk, I’ll go for a hike.”
WH: How many pounds of muscle
have you put on since making serious
weightlifting your main focus?
ALISON: “I was transitioning fat into
muscle without losing weight or gaining
weight. But I say that loosely because
I don’t own a scale. I haven’t weighed
myself in years.”

5 3 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
Alison says. The best antidote for
achiness, per Walsh: Foam-roll before
and after every workout.
7.
TAKE A BREAK.
“You need at least one recovery
day, either total rest or light
activity, so your muscles can repair
themselves,” says Walsh. If you
want to move around a little on
your rest day, he suggests low-
impact cardio like hiking or cycling,
which can help flush metabolic
waste built up from torn muscle
fibers caused by serious lifting.
8.
HAVE AN AWAY-FROM-
HOME PLAN.
Achievement’s less-glamorous
cousin? Maintenance. Alison found
out the hard way when on hiatus
from GLOW. “I was traveling, and
getting back, having been out of my
routine, was like, ‘Oh my god, this
sucks.’ Being in shape and staying in
shape is all about consistency. There’s
no, ‘I made it! I’ll just kick back!’”
Now Alison fits her workouts in
anywhere. Certain weighted moves
are too heavy to set up on her own,
so she’s created other strength-
training routines for the road, and she
also runs, doing 30-minute interval
workouts using the app PulseTread.
9.
IF YOU DO GET OFF
TRACK, YOU CAN GET
BACK, FAST.
What up, muscle memory! With a
strong foundation—say, 20 weeks of
working out, per one Ohio University
study—you’ll see gains faster after
taking a break than women who
didn’t lift, thanks to retention of
trained muscle fibers. “You’re never
more than two weeks away from
peak performance,” Alison believes.
“So you have those two weeks of
‘This is awful,’ and then you’re like, ‘Oh,
okay. My body remembers things.’” Q
ON HER
PLAYLIST
“It’s all over the
place,” Alison says.
Jay-Z’s “Big Pimpin’”
Lil Wayne
Skrillex
C+C Music Factory
A$AP Rocky
Adele
Haim
David Bowie
Alison’s Abs!
This exclusive routine from Walsh, based on moves he uses with Alison, relies
on the landmine—his go-to tool for aiding form and balance. “The landmine also
allows for fluid movement, so you can keep your heart rate up for a conditioning
bonus.” Two or three times a week, perform the following exercises as a complex,
moving from one to the next without stopping. Rest up to two minutes, then
repeat three or four times. —Marissa Gainsburg
a b
a b
a b
a b
5 4 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
1.
SINGLE-LEG
ROMANIAN DEADLIFT
Stand with your left side facing the
landmine and hold the bar in front of your
left thigh with your left hand (a). With
your back flat and chest up, raise your left
leg behind you until it’s parallel to the
floor as you bend forward at the waist and
lower the bar (b). Once the bar is below
your right knee, lower your left leg and
stand to return to start. That’s one rep; do
five, then repeat on the other side.
2.
REVERSE LUNGE
Stand with your left side facing the
landmine and hold the bar with your left
hand (a). Step your left foot back and
bend both knees to lower your body and
the bar until your legs are perpendicular
to the floor (b). Press through your right
heel and step your left foot forward to
meet your right to return to start, bringing
the bar up with you. That’s one rep; do
five, then repeat on the other side.
3.
DEADLIFT
Stand with your feet hip-width apart and
face the landmine, holding the end of the
bar with both hands between your thighs
(a). Keeping your back flat and core tight,
sit your hips back and bend your knees to
lower the bar toward your shins (b).
Thrust your hips forward and come to
stand as you lift the bar back to hip height,
squeezing your glutes at the top of the
movement. That’s one rep; do five.
4.
FRONT SQUAT TO PRESS
Stand with your feet hip-width apart and
K AGAN MCLEOD (ILLUSTR ATIONS)
face the landmine, holding the end of the
bar with both hands at your chest. Push
your hips down and back and bend your
knees to lower into a squat (a). Then press
through your heels and squeeze your glutes
to stand, bringing the bar above your head
(b). That’s one rep; do five.
 a

1
High-Lunge Twist

Start in a pushup position, then step your right foot

inside your right hand, bending your knee 90 degrees
(a). Lift your torso and sweep your arms overhead (b),
then bring your palms together at your chest and rotate

MIN your torso to the right (c). Reverse to return to start;

U repeat on the other side. That’s one rep; do three.

WORTE
KOU
T b

Post-Travel 2

Refresh Alternating Two-Point Plank

What it is: A do-anywhere
routine that gently “wakes up” a
Start in a forearm plank position, your elbows directly
your body after hours of sitting under your shoulders and palms flat on the ground (a).
in cramped quarters (plane,
Brace your core as you lift your left arm out in front of
train, or automobile)
you and your right leg off the floor, toes pointed (b).
How it works: The exercises
Hold for one second, then lower to return to start, and
focus on opening the hips,
shoulders, and thoracic repeat on the other side. That’s one rep; do eight.
spine to lengthen short, tight
muscles and improve mobility.
Twists and mild inversions
help fight swelling, bloat,
and fatigue by increasing
circulation. You’ll also activate b
your glutes and core, which
can go lax when you’re sitting.
What to do: After traveling
(ideally within an hour or two), 3 a
do this circuit in order, resting Crab Reach
only for a minute between
rounds—minimal rest keeps
your energy humming high. Sit with bent knees, then plant your hands at your sides,
Repeat the sequence twice fingers pointing behind you; lift your butt a few inches off
for three total rounds. the floor (a). Raise your hips until they form a straight line
Your trainer: Certified strength with your knees (lower your hips to make the move easier),
and conditioning specialist then reach your right arm behind you (b). Reverse to return
Frank Baptiste, founder of to start; repeat on the other side. That’s one rep; do eight.
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4
Feet-Elevated Bridge

b Lie on your back with your heels propped on a bench,

box, or chair, knees bent 90 degrees (a). Drive your
heels down and engage your glutes to lift your hips
off the floor until your body forms a straight line from
shoulders to knees (b). Lower your hips to return to
start. That’s one rep; do 15 to 20.

5 6 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Hard work.
Grit.
Determination.
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Fitness That
Just Works
Kettlebells up! WH’s own Jen Ator is here to
mend your on-again, off-again relationship with
a truly healthy lifestyle. Tap her exercise, food,
and whole-bag-of-baked-chips approach and,
we promise, it’ll stick for life.
P H OTO G R A P H S BY J UA N A LG A R I N
 I 
n my eight-plus years as the fitness
director at Women’s Health, I’ve had
thousands of conversations about
working out and eating well. They all go
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a li’l something like this: What do you

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think about this hot new diet? Is that buzzy

boutique fitness class the next big thing?
What secret set of rules do you follow?
Everyone’s looking for that one answer—
the holy grail, the game changer. But my
answer is always the same. For true
change, you have to shift your mindset.
Did I just catch eye rolls from you
guys? I know, it sounds overly simplistic,
but hear me out. In all these convos,
what I’ve noticed is that our collective
idea of being “fit and healthy” has become
a caricature. Using me as an example,
I get the sense I’m seen as some sort of
Clark Kent turned Superman in the
middle of the newsroom of the Daily 7:00 A.M.
Planet. And as someone who often has to Quick runs
make quick changes in and out of before work
spandex, I can relate to Clark at times. help boost
But when I tell people that I don’t work my energy.
out every day (in fact, my “normal” is
three or four times a week), they’re
shocked. When I tell people I don’t count
calories? Stunned. It’s like I’m tarnishing
this superhero perfection they had
assumed being fit and healthy required.
Too many women fall into an all-or-
nothing mindset with diet and exercise.
When they’re feeling motivated to see
results, they flip the switch on and jack it
up all the way—hitting the gym every single
day, nixing every “bad” food in the book, part of their lifestyle, rather than a way to
logging every cal. Straight superhero-fit change their appearance, have the most
status. The problem? Anyone can suffer success keeping weight off.
through a brutal month of overtraining Look, I’ve been an active person my
and calorie restriction and lose a few quick entire life. I played tons of sports when
pounds, but research has continually I was young, Division I lacrosse in college,
proven that it’s simply not sustainable and I’ve achieved some bucket-list fitness
long term, physically or mentally. Hit goals as an adult. Being fit is a piece of
a single roadblock—like a week off from who I am—a big piece, sure, but still just
the gym or that pint of Häagen-Dazs a piece. There’s also the piece that loves
you swore you would eat just a quarter champagne and Hershey’s chocolate
of—and the wheels come off. That one (and no, not the super-dark “healthy
slipup is perceived as a complete failure, kind”). There’s also the piece that can
and you flip the “being healthy” switch spend an entire afternoon watching a
back off and give up. Whomp. Law & Order marathon and sometimes Learn more healthy habits and find
over 35 time-efficient workouts
I’m here to tell you that your relationship skips the gym for a few extra hours of inside my new book, The Women’s
with diet and exercise doesn’t have sleep. My approach—which rejects strict Health Fitness Fix, $18.99,
to be so hot and cold. In fact, people with rules and passing fads in favor of balance available at RodaleBooks.com
and amazon.com.*
a flexible approach to eating—say, and consistency—is the basis for my new
one that allows for sweets and other book; it has kept me fit, motivated, and
perceived missteps—may have a most important, able to enjoy every
better record of maintaining weight loss aspect of my life. No on-off switch, no
than dieters with a hard-line strategy. unreasonable perfection.
(A study in the International Journal of Simple? You bet. But I promise that
Obesity has my back on this.) What’s this is the biggest shift you can make for
more, research shows that consistent lasting results. It’s the only “magic pill” *The Women’s Health Fitness Fix is
published by Rodale Inc., publisher
exercisers who see working out as a I’ve ever found. of Women’s Health.

5 9 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H

10:00 A.M.
Busy, long days
mean fitting in
“mini moments”
of wellness,
like taking the
stairs or sipping
a smoothie.
Get Fit (Without Really Trying)
Four small, no-stress habits to follow on the daily. Rewards will follow.
BE ACTIVE EVERY DAY
Identify an intentional
fitness activity—a “basic
threshold”—you can do
every day, no matter what.
Notice I didn’t say a workout.
Your threshold could be as
simple as two full pushups
or walking for 10 minutes
after dinner. These activities
aren’t meant to outweigh or
replace your workouts, but
they help connect the dots
in between missed sessions
and breed confidence rather
than frustration. Because in
the end, identifying as a “fit
person” is as much a state of
being as it is a state of doing.
This small tweak helps you
maintain (nearly effortlessly)
a very long streak of being a
continuously active person.
DON’T KILL YOURSELF
Repeat after me: Every single
trip to the gym needn’t be
exhaustive. For starters, if
you think your workout is
too hard, you’re less likely to
lose weight, according to a
study in the journal Obesity.
The researchers found that
when you have a negative
experience with exercise,
you’re less apt to do it. There’s
also the physiological impact:
High-intensity routines spur
levels of the stress hormone
cortisol. Small, infrequent
doses can be beneficial, but if
your body’s levels of cortisol
are chronically elevated (and
remember, “stress” can occur
in your workouts as well as
in your life), it can put you at
higher risk for diabetes, weight
gain, gastrointestinal issues,
cardiovascular disease, fertility
problems, and other ailments.
WATCH WHY YOU EAT
Researchers have found that
internal emotional triggers
(stress or anxiety) pose a
larger obstacle to weight loss
than external ones (such as
smelling popcorn at a movie
theater). Work around mental
land mines by creating an
implementation intention—
that is, a specific if-then plan,
like “If I feel anxious, then I’ll
take 10 deep breaths [instead
of eating the candy bar].”
Eventually, that behavior will
become a new habit that
you won’t have to actively
11:30 A.M.
Quick change
and it’s time for
a quick fitness
Facebook Live!
1:30 P.M.
Working lunch
at my desk.
think about each time. The
key is identifying one or a
few calorie-free stress-relief
actions that work for you,
like deep breathing, calling
a friend, or sipping hot tea. 3:20 P.M.
MAKE “FAST” FOOD Stash your office
Approach your fridge like an fridge with easy
at-home Chipotle. Each week, ingredients for
prep batches of a healthy grain fast and healthy
or legume, one or two lean midday snacks.
proteins, and a few varieties
of produce. So, if cooking for SAR AH L AIRD, LNDR SPORTS BR A AND LEGGINGS, GOODHYOUMAN SWEATSHIRT
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one, that might be four cups of
brown rice, a pound of ground
turkey mixed with black beans
and tomatoes, and spiralized
sweet potato, carrots, and
zucchini. Store in separate
airtight containers in the
fridge and keep a few other
quick-fix staples on hand (like
eggs, fresh spinach, and a 8:30 P.M.
few healthy-fat toppings, like
avocado), and boom. With this Unwinding with
simple group of ingredients a glass of red.
prepped and ready to go, you
can mix and match endless
nutritious meal combinations
throughout the week—without
ever having to stress over
the question, “What am
I going to eat today?”
 GET YOUR FIX!
Head to WomensHealth
Mag.com/FitnessFix

The 5-Minute 1 Weighted Glute Bridge

Lie faceup on the floor with your knees bent and
to find more simple tips
and workouts from

Workout
The Women’s Health
heels on the floor; place a dumbbell across your
Fitness Fix.
body, just below your hip bones, and hold it with
Rev your metabolism, tone all over, and feel both hands (a). Tighten your core, contract your
awesome—fast. glutes and hamstrings, and raise your hips until
your body forms a straight line from shoulders to
This total-body circuit is based on the knees (b). Lower to return to start. That’s one rep.
time-efficient, practical workouts you’ll find
inside The Fitness Fix. It’s designed specifically
for those days when you’re short on time. Or b
tired. Or just unmotivated. You can use it as a
solid filler routine to help maintain consistency
when your schedule is hectic—or as a
back-pocket workout for when you get to
the gym with no plan and need something
effective and easy to remember. Starting
with the first move, complete as many reps
as you can in 50 seconds, then rest for
10 seconds before moving on to the next
exercise. Not pressed for minutes and up for
a challenge? Turn it into a full-length workout a
simply by repeating three to five times,
resting 60 seconds between circuits.

a
3 Squat Press
2 Alternating Reverse
Lunge to Overhead Press Hold a dumbbell vertically with
Hold a pair of dumbbells at both hands close to your chest;
shoulder height, palms facing standing with feet hip-width
a apart, push your hips back
in, then step your right foot back
and lower until both knees are and bend your knees to lower
bent 90 degrees (a). Reverse the into a squat (a). Holding that
movement to return to standing position, brace your core, then
while simultaneously pressing the extend your arms straight out
dumbbells overhead until your in front of you (b). Pause, then
arms are straight (b). That’s one bend your elbows to bring the
rep. Repeat on the other side; weight back to your chest.
continue alternating. That’s one rep.

5 Plank Jack
Get into a pushup position, feet hip-width
apart and hands about shoulder-width apart
(a). Keeping your core tight, jump both feet
a few inches farther apart (b), pause, and
then jump your feet back together to return
to start. That’s one rep. Q

a b
MITCH MANDEL /RODALE IMAGES

4 Dumbbell Underhand Row

Hold a pair dumbbells, palms facing forward, b
and stand with feet shoulder-width apart, knees
slightly bent; bend forward from your hips, arms
a
extended (a). Bracing your core, squeeze your
shoulder blades together to pull the weights up to
your chest (b). Lower back to start. That’s one rep.

6 1 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Speed Reads So, wait, like, you haven’t read the top wellness
titles of 2017?! No worries: We distilled six
important tomes into the most life-changing
takeaways—each in just three sentences.
BY LI SA E L A I N E H E LD

LONGEVITY NUTRITION
E The Telomere Effect: RESILIENCE E The Wellness Project:
A Revolutionary E Option B: Facing How I Learned to
Approach to Living Adversity, Building Do Right by My Body,
Younger, Healthier, Resilience, and Without Giving
Longer, by Elizabeth Finding Joy, by Up My Life,
Blackburn, Ph.D., and
MEDITATION Sheryl Sandberg SEXUAL HEALTH by Phoebe Lapine
Elissa Epel, Ph.D.
Age ain’t nothin’ E Why Buddhism Is
and Adam Grant
Self-compassion—
E She-ology: The The chef and Feed Me
Phoebe blogger spent
MOTIVATION
Definitive Guide to
but…the length of True: The Science being kind to a year experimenting E The Four Tendencies:
Women’s Intimate
your telomeres and Philosophy yourself—is often with finding a balance The Indispensable
Health. Period.,
(they’re the ends of of Meditation and confused with self-pity between bellinis-at- Personality Profiles
by Sherry A. Ross, M.D.
your chromosomes, Enlightenment, or self-indulgence, but brunch hedonism and that Reveal How to
and the key to how by Robert Wright practicing it can help Seventy percent of Instagram-perfect Make Your Life Better
well you age; longer you recover from women have vaginal wellness. And came (and Other People’s
We’re hardwired by itching at one time or Lives Better, Too),
ones = a longer life). hardships faster. Try up with this: Make
our genes to want another; 25 percent by Gretchen Rubin
One way to keep fostering it by writing “virtuous” foods like
more (more money, end up in the
them from unraveling down thoughts that cabbage and lentils Figuring out what
more food, more sex), “itch-scratch” cycle,
is to stop rehashing hold you back (e.g., staples in your diet, incentivizes you—
not to be content with where scratching
the past. Ruminating I’m weak because but cook them with meeting your own
what we have. actually makes you
over, say, a bad I failed), then a pat of butter. This expectations, meeting
Meditation can quell itch more! If your gyno
breakup or lost job countering them with strategy, called flavor others’, or a combo
the distress caused by rules out a yeast or
allows telomere- self-freeing ones masking, makes of the two—is the
that dissatisfaction— bacterial infection, use
shortening stress to (such as, My worth less-popular nutritional trick to making
but you just can’t a gentle steroid cream
linger in the body. isn’t tied to my powerhouses more healthy habits stick.
meditate, you say? (try an OTC 1 percent
actions). Research palatable. For example, if you
Simply noticing hydrocortisone cream)
how often thoughts shows journaling like struggle to exercise
this can lessen anxiety to calm irritation.
distract you when you unless someone
and boost immunity. You can also add a
try to meditate is, in else holds you
palmful of extra-virgin
accountable, hire a
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fact, progress; notice, coconut oil to a bath

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to moisturize dry skin.
hate the idea of
someone keeping
tabs on you, choose
an out-of-the-box
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on your own.

6 2 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Introducing FIT By AdvoCare – a comprehensive, scientifically formulated system
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High Sobriety
Why are more women boozing less—or
giving up alcohol completely? Sober-curious
writer Joy Manning explores how the
“mindful drinking” movement is helping
people get high on being dry.
A glass of wine at the end of a workday. A cocktail before a
social event. For 20 years, my drinking had been moderate.
But maintaining moderation was a struggle. There were
plenty of nights I’d promise myself I wouldn’t imbibe
but end up indulging, or have four drinks instead of the
planned one.
These behaviors are red flags for problem drinking, and
they’re alarmingly common. Between 2002 and 2013, the
number of women engaging in high-risk drinking (four or
more in a night) rose by nearly 60 percent. The spike may be
driven in part by the quest for gender equality: keeping up
with men in politics, careers, and even alcohol consumption,
says psychologist Sharon Wilsnack, Ph.D., a professor of
behavioral science at the University of North Dakota in Grand
Forks. That’s dangerous, since women are more vulnerable
to alcohol-related health problems.
SPINNING THE BOTTLE
To protect my health and prove to myself that I didn’t need alcohol, I’ve made
the past five Januaries dry ones. This year was especially tough. For the first
two weeks, I felt deprived. Resentful. I craved negronis. Still, I pushed through,
FROM LEFT: THELICENSINGPROJEC T.COM; RYAN OLSZEWSKI/RODALE IMAGES, ST YLING: ED GABRIELS/HALLE Y RESOURCES
and as February arrived, something shifted. I had more energy. My skin glowed.
By March I’d lost five pounds and begun to think of myself as a nondrinker.
In May, I launched an Instagram account, @betterwithoutbooze, to share
nonalcoholic cocktail recipes; it picked up 800 followers in the first few weeks.
Turns out, “mindful drinking”—reexamining your relationship with alcohol by
cutting back or teetotaling—is gaining popularity. The Shine, a group that puts
on alcohol-free variety shows featuring live music and meditation, has seen
attendance rise tenfold over the past three years. Zero-proof drinks are in high
demand at bars. There’s a whole movement of largely former social drinkers
who are “sober curious.” We don’t identify as alcoholics or go to AA meetings.
We’re just experimenting to see how life minus #roséallday might feel.
GLASS HALF-EMPTY
The moment is driven, in part, by the current wellness boom. “If someone sold a pill
that offered all the benefits of not drinking—better sleep, clearer skin, weight loss—
people would pay a fortune for it,” says Laura Willoughby, cofounder of Club Soda,
a group that hosts online and low- or no-alcohol real-world events for their 11,000
worldwide members. Sober-curious folks may also be looking for approval: A
recent survey revealed a big reason millennials are curbing their drinking is because
they’ve experienced social shaming for appearing drunk in an online photo.
As we all know, booze doesn’t always bring out our best. Alcohol triggers brain
changes that make us feel relaxed, but it also removes the inhibitions that
otherwise keep us from saying things we might regret. Which may be why people
who recalibrate their relationship with alcohol say they connect with friends in a
different way. Catching up over a glass of wine is fine, but “a lot of women fully
outsource fun to alcohol,” says Rachel Hart, a life coach who works with women
who struggle with drinking. They worry a night out will be dull without cocktails.
But taking booze out of the equation—even for one evening—can be a reminder
that “it’s the being together that’s of value, not the alcohol,” says Wilsnack.
 Zero-Proof Drinks
Now trending: Restaurants that offer nonalcoholic drink
pairings to complement multicourse tasting menus.
Sylvie Gabriele, owner of Love and Salt, in Los Angeles,
shares some of her favorite potions (pictured above,
(NOT) DRINKING TO YOUR HEALTH middle) that will work with your own cooking.
Most people who quit or cut back lose weight (the average woman takes in Each recipe serves one.
50 calories a day from alcohol—that can be enough to pack on several pounds a
year). Amanda Feifer, a 38-year-old Philadelphia culinary instructor, noticed other SO-CAL MULE
common benefits when she limited her drinking to special occasions: Her moods Light and citrusy, this drink goes well with fish.
became easier to manage. The why? Alcohol disrupts mood-regulating 3 oz sparkling limeade
neurotransmitters and can, over time, contribute to depression and anxiety, says 2 oz pear juice
Richard Saitz, M.D., an addiction specialist and primary-care doctor in Boston. ¾ oz fresh lime juice
And since a night out used to leave her “hungover for days,” Amanda is now also ¾ oz maple syrup
much less tired. “Just one drink delays the onset of REM sleep—that’s the most In a highball glass, combine limeade,
restorative stage,” says Saitz. Since I broke up with booze, I’ve gotten zero colds juices, and maple syrup and stir. Add ice and
or sinus infections, which used to plague me several times a year. Makes sense, garnish with a sprig of mint.
since research shows that alcohol can impair the immune system.
Long-term, alcohol—in some cases as little as a daily tipple—has been linked to
GINGER FIZZ
high blood pressure and stroke, as well as several types of cancer. One new report
The subtle heat of ginger pairs perfectly
found a single daily alcoholic drink increases breast cancer risk by up to 5 percent.
with a weeknight chicken dinner.
Putting down the bottle may even lead you to pick up something better. When I
quit, I found new ways to defang the anxiety I used to numb with alcohol. I ate my ½ tsp grated ginger
fair share of ice cream at first, but as I gained energy, I read more and did yoga. 2 thin slices fresh mango
2 oz mango juice
SO, YOU CURIOUS? 4 oz ginger beer
When your social life drifts along like one long booze cruise, it can be overwhelming In a tall glass, muddle ginger and mango slices.
to even consider not drinking. But if you’re interested, start with something small Add mango juice and ginger beer and stir. Add ice
and manageable. “Choose an upcoming event, one where you’d usually drink, and and garnish with a slice of lime.
FROM LEFT: OFF SET; TRUNK ARCHIVE

decide not to this one time,” Hart suggests. Sometimes simply holding a glass in
your hand can take the edge off, at least psychologically (my go-to is tonic water SPARKLING TART APPLE
with grapefruit juice). If anyone asks about your motives, replying with “I’m taking a Fruity, bubbly, and just-the-right-amount tangy,
break tonight” should suffice. Discomfort setting in? Think about why you’re itching this libation will stand up to steak.
for a drink (to ease your nerves? to fit in?). Or if not drinking while others are is too 5 oz sparkling apple-grape juice
hard, pick a fun, alcohol-free activity (e.g., an art class) and ask a friend to join you. ½ tsp balsamic vinegar
I’m so hooked on the feel-good effects of being booze-free that I no longer get Pour juice into a wineglass and add vinegar.
FOMO at the bar. If I should thirst for a glass of wine, I’ll have one. But it’s hard for me Garnish with a sprig of fresh rosemary.
to imagine wanting it now that I know what life is like on the other side of alcohol. Q

6 5 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
FOOD ST YLING: EUGENE JHO/PLUM REPS, PROP ST YLING: CARL A GONZALEZ-HART

Cheers to less
holiday hassle,
like this slow-
cooker cider
(recipe, page 69).

Cider House Rules

Our holiday entertaining edition goes like this: 1. No ovens. 2. Practically no cooking.
3. Absolutely no stressing. 4. Most definitely enjoy your own party.
BY J I LL WA LD B I E S E R P H OTO G R A P H S BY CH R I S TO P H E R TE S TA N I

6 7 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
4

2
Nice Spread!
Buffet is French for “serve your damn self.” Okay, maybe we
lost something in translation. But we love this lazy party setup.
It’s pretty, there’s variety, and you’re not making much from
scratch. Instead, “you can take credit for having shopped
really well,” says food stylist Suzanne Lenzer, author of Graze:
Inspiration for Small Plates and Meandering Meals.* “If it tastes
really good, no one’s going to say, ‘Oh no, she didn’t make those
wonton wrappers herself.’” Here, four rules she swears by.
*Graze is published by Rodale Inc., publisher of Women’s Health

1
Buy the (better) basics.
Some go-tos: olives,
pepperoncini, cured meats,

3
and a jar of marinated
artichokes—“they always Wedge Your Bets
dazzle people,” says Lenzer. Sande Friedman, cheese expert at Di Bruno Bros. in
Philadelphia, gives the lowdown on making a cheese
plate when you don’t know your curds from whey.

2
Minimize prep work.
“You should be able
to throw a party
with a good, sharp
chef’s knife and a few twists
of a can opener,” she says. Try
Lenzer’s pantry-ready recipe
for Marinated Beans. In a lidded
mason jar, combine 1 can drained
Double down on dip.
Go ahead and buy the store-bought
stuff—we love Better Bean Tuscan
White Beans ($4, at Whole Foods).
Feeling chef-y? In a food processor,
puree 1 can drained and rinsed
cannellini beans (15.5 ounces),
1 clove garlic, and 1 tablespoon
chopped fresh rosemary. Drizzle in
¼ cup olive oil, the zest of 1 lemon,
and 1 tablespoon of its juice.
Quantity
Go for at least three different kinds—more than five and
they get “lost.” Make them drastically different: a soft,
Brie-style cheese, a hard alpine style like Gruyère or
cheddar, and a crumbly blue are a nice mix. Aim for
one-half to one ounce of each type of cheese per guest.
Quality
If you really want to impress, ask for “holiday release”
cheeses. They tend to be superrich because they’re made
from the milk of cows that have been grazing on summer
grass. One, called Vacherin Mont d’Or, comes in a round
tree-bark container that’s perfect for entertaining. Just

4
and rinsed gigante beans
(15.5 ounces) with ½ cup olive oil;
the zest and juice of 1 lemon;
2 cloves garlic, smashed; 4 finely
chopped pepperoncini (optional);
and 1 tablespoon chopped fresh
oregano. Stir in 2 tablespoons
sherry vinegar, season with salt
and pepper to taste, and place the
lid on tightly. Refrigerate at least
2 hours and up to overnight,
gently shaking the jar occasionally.
Serve with toothpicks so guests
can help themselves.
Have an “ooh,
what’s that?”
dish on the table.
Lenzer’s fave: Prosciutto,
Asparagus, and Arugula Rolls. Pour
boiling water over 1 pound trimmed
asparagus, let it sit for 2 minutes,
then run it under cold water (it
works!). Pat dry. Whisk together
3 tablespoons olive oil, the zest of 1
lemon, and the juice of half a lemon,
and season with salt and pepper.
Add asparagus and 3 handfuls baby
arugula, and toss. Overlap 16 slices
of prosciutto to form a 6-by-8-inch
rectangle. Lay one-quarter of the
asparagus mixture across the
bottom and roll tightly. Cut the roll
into 8 pieces and repeat 3 times.
slice off the top of the cheese wheel to expose the almost
fondue-style cheese inside, and dip away.
Pairings
Hold the crackers. “People get so carbed down this time
of year,” she says. Pickled vegetables like carrots, green
beans, or cornichons have a hit of acid that cuts through
dairy perfectly. Friedman likes Brooklyn Brine Co.’s
barrel-cured Garlic Dill pickles; Crisp & Co. Sweet Ginger
Pickles; and Epic Pickles’ fennel carrot, asparagus, or okra.
You can also use dried fruit as a “cracker” and stretch your
cheese by setting out mustards, jams, or honey to try
with cheeses—each pairing makes for a whole new flavor
sensation, from sour to fruity.
Temperature
Never serve it cold. Cheese is a living, breathing creature.
Let it warm up a little. If it’s beading a bit, that’s just
butterfat rising to the surface. Most cheeses can be left
at room temperature for up to two hours.

Smells like Holiday Spirit

In a slow cooker set on low, heat 1 gallon spiced apple cider until simmering, about 2 hours. Stir in ¼ cup
cinnamon-sugar butter, such as the one from Land O’Lakes, until melted and frothy. Ladle into mugs with
2 tablespoons rum, brandy, or bourbon, if desired. Garnish with a cinnamon stick or an apple slice. Serves 16.

6 9 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
Prep,
Schooled
Why sweat it out in the
kitchen when these tools can
free you up to mingle?

Microwave Nuking certain

veggies cooks them in about a
quarter of the time your oven
would require, and because the
process is essentially steaming,
you don’t need a ton of fat or oil.
In a microwave-safe dish with a lid,
toss about 4 cups chopped root
veggies (we like sweet potato,
butternut squash, and carrots)
with ½ chopped onion, 1 tablespoon
olive oil, and 1 teaspoon garam
masala (or a pinch of cinnamon,
salt, and pepper) and stir well.
Cover and microwave on high for
8 minutes. Garnish with a handful of
fresh chopped parsley, and voilà.
Time saved: 20 minutes

Microplane Instant Pot A wonder hybrid of the pressure cooker and slow
zester cooker, it does everything fast, from dried beans to stock you can
Garlic is the make from your turkey carcass in 20 minutes. But guests will be
aromatic impressed with these Mini Cheesecakes—and you will be too.
backbone From $80, instantpot.com for retailers
GET T Y IMAGES (MICROWAVE); COURTESY OF VENDOR (2)

of practically
Mastrad 5-blade every savory Combine ½ cup graham cracker crumbs and 4 tablespoons melted
herb scissors holiday dish— butter. Press into the bottom of four 4-ounce ramekins. Beat together
When you’re using potatoes, 12 ounces room-temperature cream cheese, 4 tablespoons sugar,
a ton of fresh herbs, bread, dip. 2 egg yolks, 1 tablespoon sour cream, 2 teaspoons each flour and
these do the Grate it lemon zest, 1 teaspoon vanilla, and ¼ teaspoon salt. Divide among
chopping for you. directly into ramekins. Pour 1 cup water into the bottom of the Instant Pot and set
They can also cut your pot and
ribbons of winter the steamer rack in it; place ramekins on the rack, close the lid, and
skip the
greens, mince set to steam. Steam for 4 minutes, then let the Instant Pot release
hassle of
mushrooms, and mincing. $15, pressure for 10 minutes. Segment two blood oranges and toss oranges
slice tortilla strips microplane with 2 teaspoons sugar and 2 tablespoons orange liqueur (if desired).
for soup. $10, .com With tongs, remove cheesecakes from the Instant Pot and cool in the
mastrad-paris.us Time saved: refrigerator for 15 minutes. Top with blood oranges to serve.
Time saved: 5 minutes 5 minutes Time saved: An hour Q

7 0 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Holiday Party

Holiday Movie

Fancy.
Find us in the deli BUT NOT TOO

Fancy. TM

Baked
Goods
Move aside, sweet potatoes. Traditional
spuds are not the carb bombs you
think—they boast tons of potassium,
fiber, vitamin C, and magnesium.
They’re also the perfect canvas for
flavors way beyond sour cream.
BY J I LL WA LD B I E S E R
P H OTO G R A P H BY C H R I S TO P H E R T E S TA N I
1
Smoked Salmon
Scramble
Start the day with two
helpings of protein
plus omega-3s.
In a skillet over
medium heat, warm
1 teaspoon olive oil.
Cook 2 eggs, stirring
until soft curds form,
about 2 minutes.
Remove from heat;
stir in 1 tablespoon
chopped dill and
divide between potato
halves. Top each with
1 slice smoked salmon.
Mix 1 tablespoon
crème fraîche with ½
teaspoon poppy seeds
and dollop each half.
PER SERVING:* 316 cal,
14 g fat (4.5 g sat), 21 g carbs,
1 g sugar, 274 mg sodium,
2 g fiber, 26 g protein
2 halves of a baked
Spicy Buffalo
Wings
Metabolism-boosting
hot sauce delivers
appetizer taste with
the belly-filling
satisfaction of a meal.
Melt 1 tablespoon
unsalted butter with
2 tablespoons hot
sauce. Stir in 1 cup
shredded, cooked
chicken breast. Divide
between potato halves
and top each with half
a chopped celery rib
and 1 tablespoon
crumbled blue cheese.
PER SERVING: 297 cal,
11 g fat (6 g sat), 22 g carbs,
1 g sugar, 816 mg sodium,
2 g fiber, 26 g protein
3 about 4 minutes.
Sweet
Fig Salad
Chewy figs are a good
source of blood
pressure–regulating
potassium, and the
ideal complement to
salty cured meat.
Divide 2 ounces herbed
goat cheese, 4 sliced
figs, and 2 slices torn
prosciutto between the
potato. Drizzle each
with ½ teaspoon
honey and sprinkle
with fresh thyme.
PER SERVING: 258 cal, 9 g
fat (4.5 g sat), 36 g carbs,
13 g sugar, 614 mg sodium,
3 g fiber, 12 g protein
Speedy Spuds
Oven-roasted
flavor—faster! Wash
an 8-ounce russet
potato and prick it
with a fork. Microwave
1
on high for 5 minutes.
Transfer to a prepared
sheet pan, drizzle
with olive oil, and
sprinkle with kosher
salt. Bake at 400°F for
30 minutes. With such
abundant toppings,
half a potato makes a
meal, but that’s okay—
these spuds reheat
fabulously.
2
4
Korean Stir-Fry
Kimchi’s kick comes
from fermentation,
which adds gut-
friendly probiotics.
In a skillet over medium
heat, warm 1 teaspoon
olive oil. Crack 2 eggs
into the pan and cook
until whites are opaque
(yolks should be runny),
Divide 1 cup drained,
chopped kimchi
between potato halves.
Top each with a fried
3 egg, toasted sesame oil,
and sesame seeds.
PER SERVING: 248 cal,
10 g fat (2 g sat), 25 g carbs,
1 g sugar, 757 mg sodium,
6 g fiber, 13 g protein
5
4 Cheesy
Spinach Squash
Who needs a
multivitamin? This
savory trio serves up
iron, beta-carotene, FOOD ST YLING: EUGENE JHO/PLUM REPS, PROP ST YLING: CARL A GONZALEZ-HART
and calcium.
In a skillet over medium
heat, warm 1 teaspoon
olive oil. Cook 1 cup
thawed frozen butternut
squash, 5 minutes. Add
1 minced garlic clove
5 and cook 30 seconds.
Add 1 tablespoon water
and 4 cups baby spinach;
cover until wilted,
2 minutes. Divide between
potato halves. Top each
with 2 tablespoons
feta and sprinkle with
smoked paprika.
PER SERVING: 219 cal,
7 g fat (3 g sat), 35 g carbs,
3 g sugar, 561 mg sodium,
5 g fiber, 7 g protein
Recipes by the Rodale Test Kitchen
*All recipes make 2 servings
 Advertisement

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The Slimming
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Losing Their
Veganity
Going full-on vegan in the
hopes of ditching pounds? You
might find your dress size going up.
WH investigates why some women
are turning in their V-cards—and
how you can sidestep the pitfalls
of plant-based eating.
BY L E S L I E G O L D M A N

Stephanie Schwartz, she did notice

a New Yorker who she always felt
works in retail, ravenous—and was
tried a 21-day vegan constantly eating.
challenge with a Like 70 percent
friend in 2015 because of people who try
“I wanted to lose a few going vegan, Stephanie
pounds and see if I could get ultimately went back to
visible abs, like all the yogi vegan eating some animal products.
Instagram girls, and this seemed like a Interest in veganism, the stricter,
healthy way to do it.” So Schwartz, then 25, abstained coconut milk–ier cousin of vegetarianism, has
from all animal products—meat, poultry, seafood, dairy, and eggs. surged in recent years. In Hollywood and on social media,
The trial period came and went and she stuck with it, absorbing it seems as if every flat-bellied celeb (Olivia Wilde, Jennifer
the plan’s “cruelty-free” ethos. As her passion for animal welfare Lopez, Lea Michele) is reported to have tried the lifestyle,
SAR AH ILLENBERGER

grew, though, something else did too: her waistline.
Instead of toning up, within four months “I gained
12 pounds, lost muscle tone, and felt so bloated,” she says. She
also overheated easily and lost her period. “My body was like,
‘Excuse me, I don’t like this.’” She couldn’t figure it out, but
and luminous-skinned fitfluencers (vegan chef Angela Liddon
of Oh She Glows; blogger Ella Woodward of Deliciously Ella;
Kristina Carrillo-Bucaram, the local-organic-raw pioneer
behind FullyRawKristina) have been touting the lifestyle.
Some sources show that the number of vegans in the U.S. has

74 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 the most famous coupon of all.

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spiked by as much as 600 percent in the
past three years, and search interest in
veganism was 460 percent higher than
vegetarianism in the past year alone.
It’s not surprising that an increasing
number of women have taken
Schwartz’s tack, looking beyond
veganism’s moral raison d’être and
health benefits—which include
a reduced risk for heart disease,
cancer, diabetes, blood-sugar issues,
hypertension, and overall mortality—to
a hope of weight loss. After all, while
veganism is not considered a weight-
loss diet per se, multiple studies have
shown that people who shun animal
products tend to be lighter than their
omnivorous counterparts. A recent
Harvard University meta-analysis
found that vegans lost about five pounds
more than meat eaters over an average
of 18 weeks. Another study found that
vegan women tend to have a BMI of
22, which is 1.5 points lower than the
average of those who dig meat.
But people who go vegan
specifically to shed inches
may be doing themselves
a disservice, says
Pittsfield,
Massachusetts,
nutritional
76 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
consultant Virginia Messina, R.D., M.P.H., creator of TheVeganRD.com
and coauthor of four vegan-centric books. “Women read stories that
promise the pounds will just melt away”—but simply starting your
day with a quinoa bowl rather than an omelet doesn’t mean you’re
automatically going to drop pounds.
Vegan Diet Traps
Newbie vegans hit some common dietary roadblocks, says NYC dietitian
Cynthia Sass, R.D., M.P.H. First, plenty of foods can be vegan without being
good for weight loss. “Healthy, filling vegan diets require knowledge and
planning,” says Sass. “Twenty years ago, eating vegan meant lots of whole
grains, produce, and pulses, like beans and lentils.” Now the aisles are
packed with higher-calorie shortcuts like mock meat and cheese products,
and it’s easy for new converts to assume that any item with an “All Vegan!”
label will be somehow better. But eating processed foods means “you’ll
miss out on fiber, which slows down digestion, keeping you feeling fuller
longer,” says Sass. She adds that fiber feeds the good-for-you gut bacteria
associated with weight management.
Even if you do stick to the healthier vegan fare, it’s easy to OD on
portion size, given the health halo sported by “clean” but calorie-dense
foods like avocados, cashews, and coconuts. Sass had a female client
whose breakfast was a jumbo smoothie bowl that “probably had about
700 calories, and then she’d be sedentary all day.” Vegan or not, “anytime
you eat more than you can burn, the surplus will either prevent weight
loss or cause weight gain.”
Another pound-adding culprit? Skimping on protein, which is needed
to maintain the muscle mass that helps keep your metabolic rate up, Sass
says. Too little could lead to a loss in muscle tone, as Schwartz experienced.
And finally, in the life-ain’t-fair department, Messina points out that if
you’re already eating a healthy
“Cravings can be diet with generous amounts
of fiber, good carbs like
whole grains, and fruits and
more intense in vegetables, you’re less likely
to see a stark difference on the
vegans trying to scale when you drop all animal
foods. Someone who goes from
egg-and-bacon sandwiches and
slim down.” hamburgers to a well-rounded
vegan diet, though, may start
losing weight more easily.
The Commitment Factor
Motivation also comes into play, says Sarah Hoffman, an epidemiology
doctoral student at the University of North Carolina Gillings School of
Global Public Health in Chapel Hill (and happily vegan for the past
16 years). Her study in the journal Appetite shows that subjects who
decided to become vegan for ethical reasons remained so for years longer
than people who went plants-only hoping for weight loss or other health-
related benefits. “If you’re doing it to lose weight and you have unpleasant
effects, like fatigue or digestion issues, you may stop, while an ethical
vegan may be more likely to stick it out, because avoiding animal products
is about something bigger than themselves,” she explains.
HOR ACIO SALINAS/ART PARTNER LICENSING
Side effects often include cravings, which can be more intense in vegans
who are looking to slim down, says Art Markman, Ph.D., a professor of
psychology at the University of Texas at Austin and an expert on motivation
and behavioral change. Without the larger goal of saving animals from
suffering, “you may still psychologically crave the foods you’re not eating and
eventually give in.” Someone who feels eating beef is gross, in other words, is
less likely to crave a burger. All diets involve some deprivation, but it can help
to recast yourself as “plant-based” instead of “vegan,” says Markman. That
reminds you of all you can eat (produce, grains, nuts, beans) and is less likely
to lead to sex dreams featuring a gaucho at a Brazilian churrascaria.
 When It Goes Too Far
The experience of Jordan Younger, 27—
whose blog, The Blonde Vegan, debuted
in 2013—points to a more insidious
drawback to veganism. Younger says she
amassed 30,000 followers in just three
months with recipes like Raw Vegan
Peanut Butter Cups. But a year later, she
was increasingly restricting her eating
choices, cutting whole categories of foods
(gluten, oil, sugar), and at one point even
eating 10-banana smoothies as a meal.
She realized she had veered into a form
of disordered eating: orthorexia, a rigid
fixation with eating healthfully.
Studies have shown that women
with eating disorders are more likely
to be vegetarians than omnivores. That
doesn’t mean vegetarianism or veganism
causes eating disorders, explains Steven
Bratman, M.D., author of Health Food
Junkies: Orthorexia Nervosa—Overcoming
the Obsession with Healthful Eating.
But someone predisposed to disordered
eating “may use veganism as a socially
acceptable way to carry it out,” he says.
In 2014, Younger stopped eating
vegan and changed her blog name to The
Balanced Blonde. Initially she lost more
than 30,000 followers, but now she anorexia. When she went back to fish
has 179,000 Instagram followers and and eggs, “my clothes fit better and my
3 million downloads of the podcast she energy returned. Some days I’m still
started in 2016. “I’m spreading the word vegan, and I love the conscious aspect
that if you want to be plant-based, that’s of eating that way, but I definitely have
cool,” she says, “but you can also live more energy in yoga or HIIT class when
healthier and eat more foods from the breakfast is scrambled eggs with lox,
earth without being radically extreme.” avocado, and hot sauce.” The first thing
Stephanie Schwartz, too, felt that she lists now on her Bumble and Tinder
veganism triggered a relapse of her prior dating profiles? “Recovering vegan.” Q
Plants-Only, the Right Way
Yes, you can lose weight on a vegan diet, but you have to pay attention. Skip the “mock dogs” and
go for whole, unprocessed foods rich in fiber and protein. Shoot for one plant-based fat per meal
(half an avocado; 1 tablespoon olive oil), as well as the below foods (and serving sizes) each day:
7 one-cup servings of produce (about the size 3 half-cup servings of brown rice, quinoa,
of a tennis ball). Two or three should be fresh teff, or other whole grains (more if
fruit, the remainder vegetables. you’re active)
3 half-cup servings of lentils, chickpeas, or 2 quarter-cup servings of nuts or seeds
other beans (more if you’re physically active) OR 2 tablespoons of nut butter or tahini
Note: Vitamin B12, critical for red blood cell formation and neurological function,
is found only in animal products, so take a supplement (and check to make sure the
supplement itself is vegan). For quality, look for a USP or NSF seal.

F I G H T YO U R CO U G H
A N D K N O C K YO U R S Y M P T O M S O U T CO L D.

The
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Robitussin:
Ro nothing lasts
longer
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for y cough, cold and ⇓u.*
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IT’S NEVER
JJUST A COUGH
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Use d © 2017 P⇒zer, Inc.
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 Heart, humor, hostility.
The Family Guy clan has
dealt with all the feels.
TM AND © 20TH CENTURY FOX FILM CORP. ALL RIGHTS RESERVED/EVERET T COLLEC TION

Yes, They’re Judging You

Your family, that is. Who you voted for, how you’re raising your kids, what you’re
putting (or not putting) on your plate—it’s all kindling for holiday flare-ups with the
relatives. No wonder two-thirds of people predict arguments this season. Consult
our primer to navigating the biggest conflicts before you hit Grandma’s house.
BY C AT H E R I N E RYA N G R EG O RY

7 9 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
THE ELEPHANT (AND DONKEY) IN THE ROOM
A post-election poll from HuffPost and
YouGov found that more than half of
Americans avoided discussing politics
last Thanksgiving, and the country hardly
seems more united since then. “I can’t
think of a holiday season more fraught
than the one coming up,” says Lisa
Marie Bobby, Ph.D., clinical director
of Denver’s Growing Self Counseling
& Life Coaching group. To avoid bad
blood, some families go so far as to
institute a politics-free zone. But despite
the intention to prevent squabbles,
things come up. (Often when people get
tipsy, to no one’s surprise.) And when
we’re dealing with loved ones, discussions
can be especially abrasive. “With family,
we feel like we can say whatever we want
and they still have to love us,” says Carey
Sue Vega, an etiquette coach in Oklahoma
City. Which is why so many of us feel
picked on for our political views.
How to deal: It can be tempting to
defend your POV, especially when the
issue at hand is about both politics and
values (such as immigration policy
or reproductive rights). But moving on
(e.g., “We’ll have to agree to disagree”)
doesn’t have to mean you’ve rolled over.
“If the other person isn’t willing to have
a civil conversation, then you haven’t
been defeated—you’ve protected your
sanity,” says Vega. When things get
intense, counteract a family member’s
raised voice and red face by speaking
in a soft, slow tone. “Emotions are
contagious, and if you stay calm, your
composure is likely to be mirrored,”
explains Bill Eddy, L.C.S.W., president of
the High Conflict Institute in San Diego.
Another hint: At the start of the event,
enlist an ally to steer the convo to safer
waters if things are about to capsize.
If, on the other hand, your uncle
asks questions instead of immediately
pointing out why you’re wrong—a sign
he’s up for a genuine back-and-forth—
then by all means start that conversation.
Just don’t do it over dinner (the rest of the
table might not want a dissertation on
Russian interference in the election). Say,
“It seems like we have much to discuss.
Can we talk after the meal?”
One last instruction: If someone makes
a comment that flies in the face of your
convictions and your kids are there,
follow up on it later in a quiet moment
with your littles, Vega urges. Say, “Grandpa
said some things about immigrants
at the table earlier. What did you think?”
Asking them open-ended questions
give youngsters a chance to work out
complicated issues, shows that
they can discuss even taboo topics with
you, and allows you to reinforce your
family’s principles.
FOOD FIGHTS
Part of the high hopes surrounding the
holidays has to do with bonding over meals
and family recipes, says Eddy. So when
your diet choices (vegetarian, Paleo) or
limitations (gluten-free) bump up against
people’s expectations of what should be on
your plate, feelings can get hurt.
How to deal: When someone snarks,
“Oh, you’re still doing that Whole30
thing?” hit them with a BIFF—a response
that’s brief, informative, friendly, and
firm, an approach developed by Eddy.
Try, “I am! It’s becoming more common,
and if you’re curious, I can share an article
about it later. Can you pass the salad?”
The change in subject signals you’re not
going to debate the merits of Tofurky
tonight, thankyouverymuch.
Blended groups
like the one on
Modern Family
often create unique
new traditions.
 LIFE AT YOUR PACE
These days, choices that used to be
considered odd or shocking—midlife
career changes, living together long-term
without a wedding ring, waiting to start a
family or (gasp!) not having kids at all—
are more mainstream than alternative.
But old-world thinkers may still judge you
for what you haven’t accomplished “on
time.” It’s best to plan responses in
advance for the inquisition headed your
way—about exactly when you’ll get
engaged/find a stable job/pop out a baby.
How to deal: Ah, the insensitive
comment about your very personal
business. Best to use humor so the
Politics and how to raise
interrogators don’t get the satisfaction the kids: fodder for
of seeing you squirm. If your cousin says, tension on Black-ish.
“Aw, I expected you to have a plus-one at
Hanukkah this year,” make a joke of it:
“You know, I really tried, but he escaped
the duct tape and handcuffs on the way MENTAL HEALTH HOSTILITIES
here.” People will either laugh or be so We have made great strides against misconceptions and stigmas surrounding mental
appalled that they’ll change the subject— health, which is beyond welcome news for the one in seven women living with
both outcomes are a win!
ABC/PETER “HOPPER” STONE.© 2016 AMERICAN BROADCASTING COMPANIES,INC . ALL RIGHTS RESERVED (MODERN FAMILY ); TONY RIVET TI/ABC VIA GET T Y IMAGES (BL ACK-ISH)

FAMILY FEUDS
Relatives have an opinion about
everything you do as a parent, from your
child’s extracurriculars (too scheduled!)
to her clothing (too adult!) to her manners
(she should call everyone “ma’am” or
“sir”). It’s no surprise, then, that research
shows parents are more likely than
child-free folks to fight with family (even
more so during the holidays, when you
spend extra time with the whole family
tree). Of all the conflicts you’re likely to
face this season, the ones related to your
parenting may be the most painful, says
Bobby. “One of the most tender spots for
many of us is, ‘Am I a good mother?’”
she says. “When that’s challenged by
in-laws with different traditions and
boundaries, it weighs on top of all the
a condition such as anxiety or depression. Unfortunately, your family may not have
gotten the sensitivity memo. Knowing why they may misunderstand certain conditions
(e.g., generational taboos or even the fact that they see only your happy, Clarendon-
filtered social posts) doesn’t take the sting out of their side-eye, though. And yes, you’re
allowed to be annoyed when your aunt spots an Rx in your bag and is suddenly an
expert on curing anxiety holistically.
How to deal: When she asks, “Have you tried light therapy/nutritional supplements/
colon hydrotherapy instead?” it’s not your responsibility to school her on the reams
of research that back the efficacy and safety of your treatment plan. Instead, respond
with a straightforward, “My doctor and I have looked at all the options, and we’ve
found the approach that works for me.”
If a loved one just can’t understand “what you have to be depressed about,” all you
can do is remind yourself that some people just don’t understand mental health issues
(not to mention the fact that no one is happy 100 percent of the time). Vega suggests
saying, “Everyone has ups and downs; I just happen to be in one of those valleys. I’m
looking forward to coming out the other side.” Then do whatever you need to keep your
cool: Use the dog as an excuse to go for a walk or send an eye roll emoji–filled text to a
friend. Even a quick shot of empathy from an understanding pal will keep you from
feeling as if you’re stranded with no support.

One-Liners
mommy guilt you feel already.”
How to deal: Whether their habits are
just uncomfortable (your family never When a convo starts derailing, change the subject with one of these scripts.
mouth-kissed) or downright upsetting
(they keep your kids in line with the “I saw that you “Aunt Tasha, “Did you know “I don’t want to
threat of a spanking), dealing with just helped what does that a narwhal’s talk about this.”
someone else’s “normal” is a great time to
build a house your question tusk is actually Why it works:
for Habitat for say?” a superlong Women in particular
remind yourself of what you want out of Humanity. tooth?!”
your holiday, says Bobby. “Chances are, Why it works: Tucking hate to ruffle
How did it go?” conversational Why it works: A feathers, Bobby
creating memories, cementing a family
Why it works: prompts under each ridiculously random says, but putting
ritual, or spending time with loved ones is Some low-effort plate at the table and non sequitur isn’t up boundaries
more important than convincing your pre-party Facebook bringing them up at subtle, but it’ll and taking care of
relatives not to overload your kids with lurking can help an unsteady moment probably make yourself is the
sugar.” But if you’re not willing to you steer the can pull the group everyone stop healthiest thing you
let certain stuff slide, enlist your partner conversation away back together. (If you short—and laugh. can do this holiday. Q
to hash it out with his kin, adopting an from tricky topics. can, ask the kids to
I’ll-deal-with-my-side-and-you-deal- write them—they’ll
with-yours rule. be hilarious!)

8 1 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
 Love You…to
the Moon?
Many women are moving across the country or
around the world for their relationships—but
relocating can feel like starting over on another
planet. Writer Ashley Spencer shares the
realities that set in when jet lag wears off.
I L LU S T R AT I O N BY JA S U H U

I met my fiancé after swiping left on what

seemed to be every available man in New
York City. At 27, I had reached the point on
Tinder where the only potential matches
were international guys who wandered into
my five-mile search radius. Enter Daniel:
a dashing Australian in town visiting his
medical-resident sister.
Daniel and I saw each other only twice
before he jetted back home, but our bond
was undeniable. After 21 months, six trans-
Pacific visits, meetings of the families, and a
rendezvous in Hawaii, I sold my furniture,
quit my job, and moved to Sydney. (The
partner visa process for me to go there was
easier than for him to come to the States.
Plus, as a writer, I could freelance from home,
whereas he, a banker, couldn’t.)
I’m not the only one uprooting my life for a
relationship: Nearly half of 18-to-35-year-old
Americans have moved to a new city, state, or
country to be with or to find a partner, per a 2016
survey by moving company Mayflower. Another
survey from global dating app Happn and
language-learning platform Duolingo found
that 70 percent of American women and
72 percent of men would move abroad for love.
Thanks to social media and apps, “more
people have access to a broad dating pool that
was not as readily available before, and now
even far-flung corners of the world feel
accessible,” says Kristen P. Mark, Ph.D., a sex
and relationships researcher at the University of
Kentucky in Lexington. Not to mention: “There’s
a romantic notion around moving for love,” she
says. True—it is romantic—but it also comes
with sometimes unexpected complications.
Here’s what you should know.
1 / DON’T EVEN THINK ABOUT MOVING FOR
AT LEAST SIX MONTHS.
It’s the minimum amount of time you should be
together before globe-trotting, says Jane Greer,
Ph.D., a New York City relationship therapist.
“Consider how involved you are in the other
person’s world,” says Greer. “Is the only option
for you to relocate because their job ties them to
one location?” Also crucial: having “the talk”—
the one in which you agree on future goals.
2 / MAKE SURE THE CHANGE CAN OFFER YOU
MORE THAN COUPLEDOM.
Might it fulfill a dream to live abroad? A chance
to pursue a different career path? The thing you
don’t want is to end up resenting your partner
because you made a move that you weren’t
ready for or that wasn’t right for you.
3 / THERE’S LOTS OF PAPERWORK INVOLVED.
Each country has its own partner visas and
working-rights restrictions, and you’ll need
to become an expert in yours. Brace yourself
for long processing times (Australia takes
14 to 22 months to send you an acceptance or
refusal letter), steep fees (upwards of $5,500 in
Australia, for example), and intense applications
(you’ll need to provide statements from close
friends and family vouching for the authenticity
of your love, and fork over evidence of your
relationship like texts, photos, and plane tickets).
4 / PREPARE TO FEEL LONELY.
You’re finally in the same place as your partner!
But you’re so far away from your tribe. For me,
the 15-hour time difference between the U.S.
and Down Under makes casual phone calls to
stateside buds nearly impossible—so Daniel
suddenly had to be my boyfriend, BFF, work
confidante, and family rolled into one. He did his
best, but I missed my network and sometimes
grew frustrated when he wouldn’t say the
“right” thing. I realized I was relying on him too
much and learned that engaging in a semi-old-
fashioned e-mail conversation with loved ones
at home can be surprisingly therapeutic!
5 / INCOMPATIBILITIES WILL ARISE.
Going from long-distance to living together will
shine a light on differences you couldn’t have
predicted. During our visits, Daniel was happy
to bounce out of bed early on weekends to do
fun activities with me, but in real life he prefers
to sleep until 2 p.m. on Saturdays and stay in
watching sports all day. At first I pouted, but
now the two of us make plans we can get
excited about together, like day trips driving
down the coast. “When one of you moves for
the other person, compromise becomes more
important,” says Ian Kerner, Ph.D., author of
She Comes First. “We make concessions that
help our partner to feel safe and secure, and
hopefully they will do the same.”
6 / THE SEX MAY NOT BE AS THRILLING.
Gone are the days of excitedly bursting
through the door and ripping each other’s
clothes off after months apart. Once I moved,
Daniel and I found ourselves settling into a
sweatpants-clad Netflix-and-chill habit, heavy
on the Netflix. Rather than a slow dip into
the usual sex issues of long-term couples, the
sudden routine felt like a jarring change from
the spurts of passion that came with an LDR.
We’ve both had to make an effort to keep
things exciting in bed.
7 / CULTURE SHOCK CAN AFFECT YOUR CAREER.
Even though I found a job as a digital editor
in Sydney, I struggled with different norms.
While the American companies I’d worked
for seemed to value innovation, here I felt
encouraged to maintain the status quo. As
time has passed, I’ve accepted the more
laid-back feel of Australian media. I’ve even
found ways to build my skills, like the on-
camera hosting experience I’ve gotten, which
would likely have taken me years to earn in
New York’s more competitive landscape.
8 / IT COULD BE YOUR BEST DECISION EVER!
About a year after I moved, Daniel proposed
on a gorgeous Australian beach, and we’re
getting married here next May. We’ve adopted
a chubby rescue cat named Bart, and I feel
like I’m finally settling into this life, even if it’s
temporary. We’re planning to move back to the
States in the next two years—which will come
with a whole new set of adjustments and visa
challenges for Daniel that we’ll have to navigate
together. We know it won’t be easy—but we’re
determined to make it work. Q

When It
Doesn’t Last
“Don’t beat yourself up,” says Ian Kerner,
Ph.D. “Moving shows you were committed to
the process of self-expansion,” so focus on
what else you got out of it. Devin, 30, who
broke up with her boyfriend a year after she’d
moved from NYC to be with him in San
Francisco, doesn’t regret it. “There are still
pillars of my life out there that I value today:
I spent a year at a job that qualified me for
my current role, and I made amazing friends
that I still keep in touch with today.”

8 3 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
The Thinking Man

Daveed
Diggs
35, actor in Black-ish
and the new film
Wonder, scattered
optimist, pedicure
enthusiast
ON WHAT HIS REALITY SHOW
WOULD BE CALLED:
Why Is This So Messy? or There’s an Easier
Way. I’m pretty scattered. I never know
when anything is happening. This call,
I forgot about entirely. I’ve tried very hard
to be different, but certain things, you
realize, are just who you are, so the fact
that I’m aware of it allows me to come up
with ways to deal with it. I’m setting a lot
of phone alerts for myself and asking
my manager to call me four or five times to
remind me about things. The theory I’m
operating under is that it will all work out.

ON SELF-SELECTING:
Everything about our lives, like our
social media feeds, is sort of geared to
make us feel like we’re being agreed
with, and it’s hard to see the other side
of any issue. I think we need more
understanding of others, and better
ways to listen.

ON WHAT’S SEXY:
I like individuality. I’m attracted to
women who have been against so much
that is thrown at them in this world
and arrived at a place where they’re
comfortable with themselves and
confident. I pair well with people who like
to hold court and be front and center.

ON BEING NATURALLY HAPPY:

That’s a thing I get from my father,
I think. My neutral skews pretty happy.
There are some people who are quicker to
focus on the things about our time that
are difficult and sad, and there’s so much
sad going on right now, so it’s hard. I am
quicker to focus on the positives. But
at the same time, I am probably too fast
AND ONE to run away from things that feel bad.
SHALLOW
THOUGHT
\ ON WHAT PEOPLE DON’T
KNOW ABOUT HIM:
“I don’t like Sometimes I paint my toes. Like, if my
ketchup. Never girl is going to get a pedicure, I will get
been a fan. I one too. I usually like a metallic color. I’ve
only put cheese done a copper, a metallic blue.
and mayonnaise —Marina Khidekel
on my burgers.”
IKE EDEANI

84
 TRACKSMITH VAN
CORTLANDT SHORTS
Retro style meets modern
technology: Antimicrobial
mesh is stink-proof and
featherweight in these
perfect-length shorties.
$60, tracksmith.com

ADIDAS BY STELLA
McCARTNEY
ULTRABOOST X
The universal, crowd-
pleasing kick of 2017, thanks
to a sock-like upper and
pep-in-your-step foam
underfoot. $220, adidas.com

86
 ROKA ELITE RACE
RUN SINGLET
The fit is slim but not
tight; the feel, ultrasoft
and barely there. A.k.a.
the workout top of our
dreams. $55, roka.com

2017
FITNESS
AWARDS
HAIR: TOMMY BUCKETT FOR GARNIER/TRACEY MATTINGLY, MAKEUP: JULIA JOSEPH FOR KRYOLAN/SARAH LAIRD & GOOD COMPANY,
MANICURE: ROSEANN SINGLETON FOR SMITH & CULT/ART DEPARTMENT, PROP STYLING: SONIA NIKI/THE PROP STYLIST

We tested. And retested. Then did it again. From sneakers

and apparel to equipment and accessories, these are the
products we can’t stop talking about, using, and—because
’tis the season and all that jazz—gifting.
BY J E N ATO R A N D M A R I S SA G A I N S B U R G
P H OTO G R A P H BY F E LIX WO N G
WACOAL ZIP FRONT SPORT
UNDERWIRE BRA
Busty women, here’s your bra. It
pairs with racerback tanks (rare
in a style that goes up to size G)
and is a cinch to take on and off
(bless you, front zipper). $72,
wacoal-america.com

REEBOK CROSSFIT SKINNY

DOUBLE STRAP SPORTS BRA
High-impact bras can feel bulky
on smaller chests. Not this one,
which was specifically built to
support but not smother A and
B cups. $50, reebok.com

MAT T R AINE Y (STILLS), ST YLING: CL AIRE TEDALDI/HALLE Y RESOURCES

ASICS
DYNAFLYTE 2
A sneaker that can
make you want
LULULEMON FAST & FREE to keep running?
7/8 TIGHT II This be it! Near-
The thin but full-coverage leggings weightless support
feel like butter and have seamless and long-lasting
hems for irritation-free running. comfort, mile after
Or: your “I hate wearing pants” mile. $130, asics
pants. $128, lululemon.com .com

88
 OSPREY DYNA 6
The least annoying
hydration pack! It’s quiet
(you won’t hear water
sloshing around) and
nonchafing (designed
strictly for female torsos).
$110, ospreypacks.com
CEP DYNAMIC+ NO-SHOW
COMPRESSION SOCKS
Less swelling (medical-grade
compression, yo!), slipping (check
out the heel tab), and rubbing
(layered yarn FTW). Sweet.
$18.50, cepcompression.com
STANCE ELIPSE CREW
Bringing back the mid-calf look
with souped-up style, these
seamless wool socks pack extra
cushion and arch support, while
keeping your feet dry with no
stank. $20, stance.com
THE NORTH FACE FLIGHT
SERIES FUSE JACKET
Those dots aren’t just for show: The
semi-sheer “perforations” help
manage moisture on both sides of
the seams (sweat and rain).
$250, thenorthface.com
EDDIE BAUER EVERTHERM
DOWN JACKET
All the warmth of a down coat,
minus the puff, courtesy of new
sheets (not clusters) of feathers.
From the OG in down tech, of
course. $279, eddiebauer.com
LULULEMON SWIFTLY TECH
LONG SLEEVE CREW
The most flattering and breathable
slim-fit we’ve yet to find, in a
slinky, stay-put, proprietary fabric.
Spacious thumbholes up the
cozy factor. $78, lululemon.com
 TRX HOME 2
The best just got better:
Our fave body-weight
suspension trainer
boasts a sleeker profile
and adjustable foot
cradles, plus a one-year
subscription to the
custom training app.
$200, trxtraining.com
HALO SPORT SYSTEM
For serious athletes (that price!),
this headset uses research-backed
electrical stimulation, which
primes your brain to be more
receptive to a workout. Result?
More endurance, more strength.
$749, haloneuro.com

LEBERT EQUALIZER TOTAL

BODY STRENGTHENER
Simple and versatile: You can use
these sturdy yet portable parallel
bars (which stand around 2.5 feet
high) for rows, pushups, dips—way
more exercises than we can list
here. $120, lebertfitness.com

THERAGUN G2PRO
It looks like an electric hand drill,
but this recovery tool delivers
a deep-tissue rubdown. Costly,
sure, but worth the $$$ you’ll
save on professional massages.
$600, theragun.com

9 0 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
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H E AT S O Y O U C A N P E R F O R M
A T Y O U R B E S T.

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 Head to
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This smartwatch to shop all the
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300-song storage,
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and the most
advanced heart-rate
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BEATS BY DRE BEATSX

Big ugh: getting ready for a workout
and realizing your wireless buds
have no juice. Big yay: Five minutes
on the charger for these pups grants
you two hours of playback. $150,
beatsbydre.com

MANDUKA EKO SUPERLITE

TRAVEL MAT
Weighing in under two pounds,
this mat’s combo of texture (no slip!)
and portability (take it in your
suitcase or gym bag) has our hearts.
$42, manduka.com

SLING SHOT GRIPPY HIP CIRCLE
In a sea of mini-band options that we
like, this durable knit alternative is the
one we luuurve. Its tacky interior keeps
the loop right where you want it. $25,
howmuchyabench.net
HYPERICE VYPER 2.0
Increase circulation before a workout,
banish stiffness after one—basically,
kick your recovery up a notch anytime
with the most powerful vibrating foam
roller on the market. $199, hyperice.com
ROKA RIO TI
Now with a slightly smaller frame for a
more female-friendly fit, these superchic
aviators are antifog and antireflection
and stay put no matter the activity (or
the amount of sweat). $260, roka.com

9 2 / D EC E M B E R 2 0 1 7 / WO M E N ’ S H E A LT H
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A Women’s Health Mini Book

An Adult Bedtime Story

for Shitty Sleepers
BY M A L I A JAC O B S O N

I L LU S T R AT I O N S BY E L L E N W E I N S T E I N
 To all the women out there...

...whose eyes pop open in the middle of the night, we feel your pain—and your stress,
creaky floors, crying kids, too-hot bedrooms, and everything else behind
these rude awakenings. Like a rooster screeching in your ear hours before his actual
call time, these disrupters are causing some major health issues.
But we’re here to say: oh no you cock-a-doodle-don’t.

…the rich and powerful boasted of how little
sleep they needed: Oprah grew a media empire
on a reported five and a half hours a night; Bill
Gates is said to have slept under his desk while
launching Microsoft. But something shifted around
2012, when the CDC wrapped up a 10-year study
concluding that our national sleep debt was a
serious public health concern. Where doctors saw
disaster, businesses saw opportunity. Silicon Valley
entrepreneurs jumped into the then–$32 billion
(now over $58 billion) market, shilling everything
from high-tech sleep gadgets to homeopathic sleep
aids, all aimed at restless souls with cash to spare.
Which brings us to 2017, where bragging about
excessive sleep is the thing. Heidi Klum boasts
10 hours a night; Ellen DeGeneres, eight and a half.
While Goop exalts “clean sleeping,” this spring
The New York Times went so far as to christen
sleep a status symbol, calling it a “measure of
success” based on studies linking sleep quality with
earning power. And speaking of money: Elites are
vacationing at $3,000 sleep retreats, paying to nap
at sleep salons (just $1 a minute!), and spending
more on their mattresses than their mortgages.
For a basic biological need that should be free for
everyone, sleep sure doesn’t come cheap anymore.
Yet while the 1 percent are dozing on designer
sheets, the rest of us are just trying to scrape
together enough Zs to function. In fact, a full
88 percent of women are regularly not sleeping
through the night, per a survey of 1,500 women
ages 18 to 55 conducted by Women’s Health, the
American Sleep Association, and Thrive Global, a
wellness company founded by Arianna Huffington.
Nearly a third say they never get a solid,
uninterrupted night of shut-eye. That’s right: never.
This is a massive problem, since sleep may be
the single best way to heal our bodies and minds
(for women in particular; our brains are wired to
need more sleep than men). Studies associate poor
sleep with everything from lowered metabolism
to Alzheimer’s. And all those wake-ups women
are having reduce the amount of time we spend
in slow-wave sleep, the deepest stage of non-
REM, which is increasingly linked to brain health,
memory, and learning, and “is essential and
irreplaceable for physical and mental well-being,”
says Neil Kline, D.O., an internist and spokesperson
for the American Sleep Association. (More essential,
even, than logging more hours.) Fragmented sleep
can make it harder to reach and maintain the
slow-wave stage, meaning you’ll likely reap fewer
benefits from the hours you do get. And because
slow-wave encourages “sleep consolidation”—
the ability to snooze for long stretches without
waking—broken slumber is a problem that can
repeat itself night after night.
So why is clean sleep so hard for women to
achieve? For starters, we’re more likely to handle
p.m. caregiving of kids and to be woken up by
stress. Sleep apnea in women is on the rise and
underdiagnosed. And this is key: Because women
tend to cater to their partner’s sleep preferences
and subjugate their own, we accept nighttime
wake-ups instead of addressing them, says Marc
Leavey, M.D., a sleep specialist at Mercy Medical
Center in Baltimore. “I see women dismiss their
sleep needs over and over to keep peace in the
bedroom,” he says. Our exhaustion then seeps
inward, ramping anxiety and exacerbating other
mental health issues. “Women need to remember
they’ll be more effective for those they love if they
prioritize their own well-being,” says Huffington,
author of The Sleep Revolution. “It’s like they say
on planes: In the event of an emergency, secure
your own oxygen mask first before helping others.”
In our survey, you opened up about your own
struggles, so we relied on your “bedtime stories”
to guide this feature. We also read dozens of
studies, interviewed top sleep experts, and tested
scads of products to bring you the happy ending
you deserve: a plan for putting the worst sleep
disrupters to bed for good. Restorative rest
is no longer just a fairy tale…or a dream.

97
 The DISRUPTER: Your Bedroom
Aw yeah, it’s where the magic happens. And by magic, we mean the supernatural
forces that make your space too hot, too bright, too ugh. Since nearly 77 percent of your
wake-ups are due to your surroundings, our tricks are here to make all that go poof!

Your Bedtime Story

“I sleep in a tank and shorts
and I still wake up in the middle of
the night sopping wet.“
 When Your Room Is Too
Hot
Forget Mr. Sandman; your bedroom
needs a weatherwoman!
Temperature is a key biological
cue for sleep—between 60 and
67 degrees is ideal—because a
cooled-down body triggers deep
slumber (too-hot bedding or PJs can
also cause nightmares). Stay comfy
with these strategies.
Put a fan on it. It cools and soothes
(more on white noise later). Nothing fancy
needed: A simple oscillating model on your
dresser moves air evenly across the room.
Choose a down pillow. Air circulates
between the feathers to keep them from
trapping heat. Proof: When WH senior
fashion editor Gab Porcaro tried The
Company Store Organic Medium Down Pillow
($119, thecompanystore.com), there were “no
gross sweat stains on my pillows like usual.”
Invest in a mattress for hot bods.
Classic foam types mold to your curves,
but they can cause you to overheat. Newer
options keep you comfortable with features
like open-cell foam, which pulls in cool air,
and gel beads that shift warmth away from
the body. Experts reco Tanda Complete
Cool ($950, tandasleep.com).
Freeze your pillowcase. In a plastic
bag, until a half-hour before bed. The effect
is like Disney on Ice. (Read: dreamy.)
Wear a silk eye mask. If it’s made
of poly fleece or cotton flannel, it can
become too toasty. Try Slip Pure Silk Sleep
Mask ($45, slipsilkpillowcase.com).
Get your hair wet. Research shows a
cool scalp promotes sleep. You could wear
a special sleep cap (yes, they make them;
no, they’re not cute)—or just wash your hair
at night, which dials down your skin temp
while retaining your dignity. Fear morning
Medusa-head? Towel-dry, part hair in the
middle, apply lightweight styling cream from
mid-shaft to ends, and twist hair in a low
ADDITIONAL ART BY WH DESIGN
Cinnabon-esque bun, securing with a soft
elastic. Tie on a silk scarf to nix frizz.
Sheet right. Sorry, marketing hype, but
high thread counts are less breathable and
can be sweaty. Look for counts under 600.
Wired
When a cell phone and a bed get
together, a train wreck ensues.
(A Harvard study found that viewing
handheld tech in the hour before
bed delayed production of sleep
hormone melatonin by 90 minutes
and cut levels in half, making it
harder to fall and stay asleep.) But
oh, how we can’t look away. (See
the 90 percent of you who told us
you snooze with your phone in
your room.) At the very least, get
your gadgets and your shut-eye
goals to play nice.
Throw a sleeve on it. Texting and
watching TV on your device in bed fire up
the brain’s activity center when we should
be priming it for slumber. Switch phones,
tablets, and laptops into airplane mode so
you won’t hear alerts, or slip them into a
sleeve that blocks light and blunts buzzing;
try Bear Motion sleeves (from $8, amazon
.com). If you use your cell as an alarm, keep
it away from your bedside, facedown.
Turn off the (blue) light. It’s
emitted by your devices, and it throws
off circadian rhythms and messes with
melatonin production. If you must
plug in while winding down, wear glasses
that block blue light. They often come with
weird orange lenses, but Pixel Eyewear
has clear ones ($70, pixeleyewear.com).
Check smarter. Reaching for your
phone when you can’t get back to sleep
just makes the sitch worse. But seeing
as how 61 percent of you do it, keep the
damage to a minimum: Hold it 14 inches
from your face, and use the “Night Shift”
screen filter on iPhones and “Night Mode”
on Androids to neutralize blue light.
99
Bright
Light pollution: It’s a thing! The
body is particularly attuned to light
when it’s not expecting it (like, you
know, at 2 a.m.). Studies show that
even small amounts of nighttime
brightness can cause wake-ups.
Give a hoot? Don’t pollute.
Pick legit blackout curtains. Some
are more “grayout.” Search for truly opaque
backings, and test ’em in-store by holding
the curtain to your face and looking at an
interior light; you should see only darkness.
Mute the hallway night-light. Draft-
stoppers meant to keep air from creeping
under doors can also shut out light. Make
your own by filling one leg of an old pair
of tights with rice and tying the end.
Use the right bulb. Blue light can
appear white, so you may not even know
if it’s spilling out of your bedside lamp.
Which it very well might be, since today’s
energy-saving CFLs and LEDs contain up
to 35 percent blue light—as much as broad
daylight! Swap in bulbs that skip the blue,
such as HealthE Good Night LED Sleep-
Enhancing Lightbulb ($20, lsgc.com), so
you’re not jarred wider awake if you do
get up in the night.
 The DISRUPTER: STRESS
Cue the bleary-eyed cycle: Lack of sleep activates the brain’s worry center, which in turn
makes sleep more scarce. Left unchecked, this can trigger a condition called general sleep
anxiety, where you’re so stressed about getting enough that you can’t get any. (Oh, cruel irony.) This
on top of everything else in your life—68 percent of survey respondents said angst about work,
money, kids, and relationships wakes them up at least a few nights a week. Help, below.

Night Night, Brain!

You need a slow, even pulse—under
60 beats per minute—to usher your body into
unconsciousness. Which means convincing
those racing thoughts to do more of a mile
Journal Jot down your top three Adult Lullaby The most soporific
stressors with an action item for pace than a 200-meter-dash sprint. Tap any songs have a consistent rhythm of
each. Just acknowledging them this of these essentials before hay-hitting; all are 50 to 60 bpm (listeners’ heart rates
way stops unproductive ruminating, proven to bring calm so you’ll stay asnooze. will gradually slow to match it), are five
allowing your mind to switch off. minutes or longer, and have no catchy
refrain or “hook” that keeps your brain
Progressive Relaxation Exercise Start at your feet and engaged as it tries to predict the musical pattern, according to a
work upward, tensing and relaxing each area for a few seconds new study. The perfect mix of these attributes can reduce anxiety
until you get to the top of your head. This technique makes you by 65 percent! This research resulted in a wordless eight-minute
aware of what both strain and rest feel like throughout your body melody called “Weightless,” by the band Marconi Union; it sounds
and signals to your muscle groups that it’s time for sleep. like the love child of a classic spa tune and an outer-space-movie
score ($1.29, on iTunes).
Orgasm No rub here: A big O helps you get to Z-town by
releasing the hormone oxytocin (which counteracts stress Pot Research on pot and sleep is limited, but one study found that
hormones), as well as serotonin and norepinephrine (which help up to four milligrams of a synthetic cannabinoid reduced PTSD-
your bod cycle through the deeper stages of slow-wave and REM). related nightmares and improved sleep quality among patients
with chronic pain. If weed is legal in your state and you want to try
Weighted Blanket The pressure can trigger your brain to pump it, go for a microdose edible from a dispensary. They can take up
out soothing neurotransmitters—kinda like when you get hugged. to three hours to fully kick in as they move through the digestive
WH senior deputy editor Marina Khidekel swears by her 18-pound system, but since their effect lasts longer than inhaling, they’ll help
Magic Weighted Blanket ($229, magicweightedblanket.com). “It keep you asleep longer. Choose a tincture, oil, or candy with one
helps me doze off even on anxious nights, and when I wake up, to five milligrams of THC. (But don’t overdo it: Too much weed has
the gentle squeeze of it helps me fall back asleep fast.” actually been shown to disrupt sleep.)

Mom Was How to Stop the

Right!
girlfriends about being hard up for shut-eye, but only a quarter
DON’T go to bed angry...
Negative emotions can grow stronger
overnight, so talk through major points
of conflict to defuse heated feelings.
...but DO sleep on a decision.
By sorting memories and linking new
ideas to prior experiences, sleep puts
your choice in context and keeps you
from repeating past mistakes.
Spiraling
Seventy-nine percent of you have commiserated with
have gone to a doc about it. Seeing a psychologist or sleep
therapist can make a profound difference, as research shows
cognitive behavioral therapy (CBT) is even more effective
than medication for helping you fall—and stay—asleep. How
to self-soothe in the moment? When you’re wide awake and
panicking about your debt or something your boss said,
repeat this: “There’s nothing I can do about it in the middle of
the night. I’ll make a solid plan in the morning.”

100
 s
No Z
Team

Your Bedtime Story

“It feels like my thoughts are on some rapidly spinning hamster
wheel. I’m thinking about things I said and how they were
perceived — or things someone said to me and what they meant.“
 The DISRUPTER: NoISE
Peace and quiet, where you at? Sixty-seven percent of survey respondents said unwelcome
sounds regularly shock them awake. And whether the racket is external or coming from inside the
house, research links noisy nights to bad moods and brain fog. Time to clear those up.

Your Bedtime Story

“Sharing a bed with a partner is a struggle sometimes,
no matter how much you love them. They can’t help
their annoying mouth breathing.“
 Welcome to Snoresville
Our least-favorite destination. Yours too? Twice as common in men, snoring can hit 90 decibels—as loud as a food blender!
Major ear ouch for the 24 percent of you with a gurgling bedmate. First step: Determine whether he’s sawing logs from the
nose or mouth. Then: Hold your ground. Guys sometimes don’t want to address their own snoring until they see it’s impacting
their relationship, so women need to be direct, docs say. These fixes go from least to most effort—and efficacy.

Nose
(caused by
congestion,
inflamed nasal
passages, or a
deviated
septum)

Mouth
(caused
when the
tongue
relaxes into
the throat)

Foam
Lightweight and marshmallow-
soft, foamies are easiest to find
and cheapest to replace—ideal
if you tend to go through lots.
Our pros like Quiet Please by
Flents, made of PVC, a synthetic
latex ($13.56 for 50 pairs,
earplugstore.com).
te N o i s e
Wh i
Silicone
If you’re allergic to latex foam,
hypoallergenic silicone is here
for you. Bonus: These may work
better for women’s small ears,
since silicone doesn’t expand
like foam and won’t lead to
achiness when worn all night.
Try Mack’s Pillow Soft Silicone
Earplugs ($3.76 for 6 pairs,
amazon.com).
VS PI N K
Vented
Some survey respondents said
earplugs make their ears itch,
which experts attribute to
trapped moisture that can’t
escape. Vented plugs let ears
breathe. Try Alpine SleepSoft
Vented Earplugs ($17.50,
alpinehearingprotection.com).
N o ise
Home
Soundproof
Home
Rain drumming on your roof is a
natural sedative, but creaky doors
and clanking gutters? Beetlejuice,
Beetlejuice, Beetlejuice! How to dial
down the creepfest (and wakefest).
Floors
To muffle footfalls and whiny
floorboards, use thick carpets and
rugs made of dense wool or
berber. Or install sound-absorbing
padding under rugs (look for an
IIC, or impact insulation class,
of 65 or higher).

The whir of a fan or the hum Hinges

of an AC unit can create
soothing white noise—a
steady buzz of ambient
sounds that helps mask, say,
a car door slamming outside.
It’s been proven to help stop
nighttime wake-ups and
increase the total time
spent asleep.
Treat door hinges with WD-40
Research shows that pink every other month to keep them
noise—a balanced mix of from squealing.
high and low frequencies
(imagine waves crashing on
Ceiling
If upstairs sounds are the problem,
a beach or leaves rustling)—
drape a sheet across your ceiling,
enhances deep, slow-wave
tacking it up at the corners. Search
sleep and also improves
“fabric ceiling” on Pinterest for
memory and learning.
ideas. Think: chic boho den.

Outside
Have trees trimmed so branches
Which Hue to Choose? don’t scrape your house. Clean
The sounds you like best will work best. Experts recommend iHome Zenergy gutters every fall and spring so
(ihomeaudio.com, $100), a device that offers both white and pink noise options. Or water flows through without
stream either on your phone or tablet from the Noisli app ($2, iOS and Android). gushing or rattling.

103
 The DISRUPTER: Kids and PETS
Crying, meowing, licking, kicking... Our survey found that sharing your bed with kids,
pets, or a partner—or any combo of these adorable creatures—doubles your
rate of sleep interruptions. Or as one bleary-eyed mom of a baby and fur baby told us:
“Sleep? What is sleep? LOL.” How to finally get some.
Kids
Rethink lights-out for little ones.
Research links too-late bedtimes to kids
who wake more often in the night. Young’uns
under 6 need at least 11 hours of shut-eye;
school-agers and teens, up to nine. Experiment
until you find the right hour, likely between 7 and
8 p.m. for tiny tykes and between 8 and 9 p.m.
for kiddos 6 and up. Once you’ve nailed it, keep
bedtime within 30 minutes or so from one night to
the next to support healthy sleep-wake patterns.
Curb the bedtime circus.
Kids’ (and adults’) brains are primed to get sleepy
in response to a regular bedtime routine. Skip
drawn-out, chaotic ordeals. Pick two or three activities
your child enjoys, like a warm bath, book, and a few
minutes of mom-snuggles; older kids can journal
or read quietly. The key is repetition.
Show them how it’s done.
Help kids snooze through the night, in their
own beds, using sleep doc–approved behavior
modification. Discourage repeated nocturnal
visits by promptly returning wayward tots to their
own beds; respond to calls right away, but don’t
linger in kids’ rooms or take them into yours. Instead,
repeat tuck-ins and good-nights quickly and without
turning on the lights. Then promise to check in
after five minutes (and do it). Reward uninterrupted
slumber with a token every morning; after one week,
let kids trade in their tokens for a bigger reward.
Give this method a couple of weeks to stick.
Take turns.
If you wanted to be “on call” at night, you’d have
gone to med school. (And if you did, kudos, Doc!)
Alternate p.m. parenting duty with your partner
so you can get deeper Zs on your nights off. Move
the baby monitor to his side of the bed on his nights,
and wear earplugs so he’s more likely to rouse
before you do when kids yell out.
Pets
Walk your dog late.
Like, right before you hit the sack, so he’s tired
enough to sleep. (And if your cats go outside, make
sure they’ve had time to roam prior to bedtime.)
Try feeding pets a small meal an hour or so
before bed; they’ll be more likely to request
breakfast at a reasonable hour.
Don’t co-sleep.
Apologies to the quarter of you who snooze with
a pet in your bed, but a new study confirms you’re
raising your chances of wake-ups. If you just
can’t bear to banish Buddy, vets say to relegate him
to a special spot at the end of the bed (designated
with his favorite blanket) and remove him if
he barks, meows, or repeatedly bumps you.
Learn to ignore.
By sometimes pushing your pet away at
4:30 a.m. and other times caving and filling
his dish, you’re accidentally providing the strongest
possible reinforcement for early rise-and-shines.
Vets advise picking an acceptable wake-up time
and completely ignoring your furball until the alarm
goes off (this means shutting your door, and no
shushing or yelling—which can reward your
animal’s need for attention).
Feed from afar.
An automatic electronic feeder—works for both dry
and wet food—does the job so you can get extra Zs.
The first few mornings, let your critter see that food
comes out of the machine; soon, she’ll associate the
feeder with her breakfast and leave you alone. Petnet
SmartFeeder ($149, petnet.io) is controllable via app,
so it’ll also let you sleep easier away from
home knowing Fluffy has been fed.
104
 Your Bedtime Story
“My 4-month-old baby wakes me up frequently, of course. My 4-year-old
gets up a few times a night, and my 6-year-old yells in her sleep.“
 7KH',65837(5<RXU%2'<
It’s 2 a.m. You’re sound asleep. Then a neck creak. (Toss.) A heavy weight on your back. (Turn.)
A pressure in your belly. (Toss and turn.) Ninety percent of you said body issues rouse you—no
good, since chronic discomfort can throw off sleep long-term. Let’s get ready to rumbbbbble !

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“:KHQEDFNSDLQZDNHVPHöQGLQJDFRPIRUWDEOHSRVLWLRQLVQHDUO\LPSRVVLEOH
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 No Need to Pull a Goldilocks
Why sleep on too-hard mattresses or too-soft pillows when we’ve got a personalized guide
to your ideal bedding right here? Find your ache, find your fix.

Pillow Mattress More!

A curved, cushiony memory foam
Neck or one supports your neck and keeps
your spine straight. Try Sleep
Back Pain Innovations Contour Memory Foam
Pillow ($45, amazon.com)
A medium-firm type will keep your
spine, head, neck, and shoulders
in a straight line. Our experts like
Saatva Luxury Firm ($999,
saatvamattress.com) and Tuft &
Needle Adaptive Foam ($575, tn.com).
Worst for you? Saggy mattresses.
Always toss them after 10 years.
Doing yoga or Pilates regularly
strengthens ab and back muscles,
which promotes proper posture and
movement, reducing strain. If an
aching back blocks sleep for over two
weeks, ask your doc about spinal
manipulation—small adjustments by a
physical therapist—to bring relief.

A latex pillow is mite-and-mold
kryptonite. With Zoned Gel Talalay
Latex pillow ($160, maloufsleep.com),
Allergy WH executive editor Theresa
Symptoms O’Rourke—who’s prone to sneezing
fits—no longer needs a protective
pillow cover to reduce her
allergy symptoms.
Go for a hypoallergenic mattress
without springs, such as Essentia
Bionda certified organic latex foam
mattress ($1,945, myessentia.com),
since moisture, bacteria, and dust mites
can hide in coils. Or house your existing
mattress in a hypoallergenic cover
(with a pore size under six microns).
Bathe before bed to rinse away pollen
spores so you won’t breathe them
in all night (yep, they can hang out
on skin and hair—gross). Swap your
furnace’s air filter quarterly. And add
bleach to your washing machine
biweekly to kill mites and strip
dander from bedding and blankets.

A wedge pillow elevates your torso,
which keeps stomach acid in its
Heartburn or place and prevents reflux. Experts
recommend MedCline Advanced
Acid Reflux Positioning Wedge ($199, medcline
.com). Oh, and don’t just stack a bunch
of regular pillows under your head—
this can tweak your neck.
Some people see better results when
their whole body is tilted; a foam
wedge that goes under your mattress
shown to cool heartburn. Or nix gastro
will slightly angle your entire bed.
Try Solutions Foam Mattress Topper
($169, cuddledown.com).
Before bed, sip a cup of licorice tea or
six ounces of aloe vera juice; both are
issues with this yoga move: Lie
on your back and hug knees to chest.
Release left leg and hug right leg for
30 seconds. Switch legs and repeat,
then relax both. Do up to three times.

Hunger Strike When Nature

Calls…and Calls
Overnight, your blood sugar dips as your body digests Rule out a UTI. It’s normal to wake up once or twice a night
the day’s meals—but if it drops too low, you’ll wake up to go, but a sudden increase in p.m. bathroom trips, waking to pee
with a rumbling tum. Snack right with this timeline. more than three times per night, or burning or stinging during
urination can signal a dreaded UTI. See your doctor.

9 p.m. 9:30 p.m. 2 a.m. Cut caffeine. Quit coffee in the early afternoon. Seems soon,
but caffeine is a diuretic with a half-life of six hours, so if you drink a
Ninety minutes An hour before The NightFood
grande Starbucks drip with 260 milligrams at 2 p.m., you still have
before bed, grab a bed, down one brand makes
130 mgs (that equals four cans of Coke!) in your system at 8, making
250-calorie combo tablespoon of raw low-sugar bars
it tough for your body to wind down for sleep a couple of hours later.
of carbs, protein, honey, which takes specifically for
and fat to stay full. longer for your body middle-of-the-night
Try whole-grain to break down than nibbling ($24 for 12,
Slow your H O. 2 Use an app to remind you to get your daily
water intake before dinner; try My Water Balance (free, iOS). And if
crackers with more processed nightfood.com).
you’re thirsty at bedtime, guzzle just a single glass; more than that
almond butter or versions. This keeps Their carb-protein
will fill your bladder and might send you to the loo before morning.
cereal with milk. blood sugar stable balance takes the
overnight. edge off without
causing next-day
Slash salt. Put down the Cheez-It box after din-din. Salty
foods make you thirsty…and thirst makes you drink…and drinking
bloat or digestive
makes you pee.
issues. Or make a
PB sandwich on
whole wheat.
Hold off. Don’t get up to whiz just because you’re awake.
Standing up and walking to the b-room raises your heart rate—which
must then drop for you to doze off. Go only if you really need to.

107
 Epilogue
For Every Sleeper
There are no epilogues in children’s books, but we’re adults, dammit, and you need
to Go the F-ck to Sleep ! (Ah, such a funny little tome.) No matter which disrupter is your
biggest foe, this bonus intel will help you say good night—and mean it.

Morning, Sunshine
If your better-rest game starts at 7 p.m.,
you’re about 12 hours too late. Researchers
are making a convincing case that what you
do in the a.m. is key to a healthy circadian
rhythm—which, at night, results in a faster
drift-off and longer stretches of sleep
with fewer interruptions. Follow this sun-up
routine for quality Zs come sundown.
Rise
Waking up within 30 minutes of the same time each day
(weekends included) is even more important than bedding
down at the same time each night—it helps program your
internal clock to shut off more easily come darkness,
meaning you snooze more soundly. To ensure she keeps
her body clock on track, WH health director Tracy
Middleton relies on Philips Wake-Up Light ($170, usa
.philips.com). “It’s a game changer, especially in the winter
when it’s still dark at 6 a.m., when I get up,” she says.
“The device gradually starts emitting light about half an
hour before I set my alarm to go off. I’m usually awake
before it reaches full ‘sunrise’ and the alarm pings.”
Shine
Natural rays are one of the most effective ways to
jump-start your body clock and prepare for better sleep
that night, say studies. So throw curtains open when you
wake. And since light therapy works even better paired
with caffeine, drink that coffee in the sun; if you’re cooped
up indoors all winter, brighten your favorite morning nook
with a light box, like Verilux HappyLight Natural Spectrum
Lamp (from $40, bedbathandbeyond.com).
Refresh
Via sweating and simply breathing, you lose water
All. Night. Long. (All night! Excuse us. Mini Lionel Richie
break.) Gulping 16 ounces of H2O first thing activates the
brain and engages your circadian rhythm.
Move
Get up and get your heart pumping: Per a new study,
women who exercised for 45 minutes five mornings
a week slept 70 percent better.
Nap-Time Rules
Sadly, we can’t all work at Ben & Jerry’s, the land
of free ice cream and company-sanctioned naps.
For the rest of us, weekend siestas are lovely—
unless they’re done wrong, at which point they
poop all over your p.m. slumber. So…
1) Don’t nap past 3 p.m. After that, your circadian clock shifts
into evening mode, so late-day Zs cut into nighttime rest.
2) Nap only for half an hour. This length of time boosts
alertness and dials down stress. More than this,
and you’ll risk grog, insomnia, and wake-ups later on.
3) Keep yourself on schedule. To ensure you don’t doze
for too long, sip a caffeinated bev just before resting.
The caffeine will kick in around 30 minutes later,
exactly when you want to rise. Nap accomplished.
Your Apnea Risk
You’re young. You’re fit. Which is why your doctor may not even
think to test you for obstructive sleep apnea if you complain of
unexplained exhaustion, morning headaches, and weight gain.
The disorder—characterized by blocked night breathing and
microawakenings as often as 100 times per hour—is typically
found in overweight men over 40 who snore heavily. But as many
as 9 percent of women may have OSA, and left untreated, it can
trigger headaches, heart disease, stroke, depression, even
attention deficit disorder.
Think you might have it? You’ll be tested at a sleep lab, where a
technician will monitor your brain activity, body movements, heart
rate, and breathing. (Find a center at sleepeducation.org.) Or ask
your doctor about ordering a home sleep-study kit so you can test
for apnea in your own bedroom.
If it turns out you do have apnea, some cases are treated with
tonsillectomy or adenoidectomy surgery; others, with an oral
appliance for overnight wear that nudges your jaw and tongue
slightly forward to prevent the blocking of your airway. But many
need to sleep with a CPAP (continuous positive airway pressure)
mask, hooked to a bedside machine, that keeps your airways open.

SOURCES: Michael Breus, Ph.D., clinical psychologist and author of The Sleep Doctor’s Diet Plan; Michelle Drerup, Psy.D., behavioral sleep medicine specialist, Cleveland
Clinic Sleep Disorders Center; Cathy Goldstein, M.D., neurologist, Sleep Disorders Center at the University of Michigan in Ann Arbor; Conor Heneghan, director of research
algorithms, Fitbit; Jeanne Kenney, R.N., holistic nurse, Montefiore Health System, New York; Neil Kline, D.O., sleep medicine specialist and spokesperson, American Sleep
Association; Elika Kormeili, M.F.T., licensed sleep therapist, Los Angeles; Marc Leavey, M.D., primary-care physician and sleep specialist at Mercy Medical Center, Baltimore;
Jeffrey Levy, D.V.M., House Call Vet, NYC; Clare Rathjens, D.V.M., Tranquility Veterinary Services, Washington D.C.; Robert S. Rosenberg, D.O., sleep medicine physician and
author of The Doctor’s Guide to Sleep Solutions for Stress & Anxiety; David O. Volpi, M.D., otolaryngology surgeon and director of EOS Sleep Center, NYC
 The Truth About Trackers
The latest sleep trackers are as effective as overnight studies at telling you how much overall shut-eye you got. But the
wrist-worn varieties still don’t measure wake-ups accurately, often mistaking fitful tossing or jostling by a partner for an
actual eye-opener. To get a more thorough report, try a bedside model, like the new SleepScore Max ($150, sleepscore.com),
which tracks via radar, gauging micromovements down to the millimeter to distinguish actual awakenings from false ones.
If the data shows a sudden spike in risings, see your doctor, who may want to evaluate your risk for apnea or other disorders.

Can a Supplement Fix

Broken Zs?
If we had a dollar for every night we couldn’t sleep, the sleep aid business would be ringing in 3 billion
buckaroos. Which—ding, ding, ding—it does. Most supps are designed to get you drowsy rather than
keep you snoozing; some can even worsen a wake-up problem because the meds wear off
during the night. But a few do help with disrupted Zs and can help you nab rest for a week or two
(most sleeping pills shouldn’t be used for longer) after travel or a stressful spell. Talk to your doctor
about the options below. If an OTC version isn’t helping, she may suggest an Rx. (Note: Prescriptions
usually carry some risk for dependence, and none are cleared for pregnancy or nursing.)

If you struggle to fall asleep and stay asleep:
OTC: Extended-release melatonin
Pop this type 30 minutes before bed—it’s designed to work
through the night to keep you in dreamland longer. Try Nature’s
Bounty Dual Spectrum Melatonin ($7.82, iherb.com).
RX: Ambien CR (zolpidem tartrate)
Unlike the original Ambien, which has a short half-life, the CR
(controlled release) tablets dole out a steady dose of meds.
Both Ambien and Ambien CR can be habit-forming, so they’re
best for occasional or short-term—less than two weeks—use.
If you nod off fine but can’t stay zonked:
OTC: L-theanine
This relaxing amino acid helps promote deep, slow-wave sleep
without making you feel sedated. Try 100 to 200 milligrams
in capsule form; docs recommend GNC L-theanine 200 mg
capsules, ($22, gnc.com). However, this stuff can lower blood
pressure—avoid it if you take medication for that condition.
RX: Lunesta (eszopiclone)
Works by making the calming neurotransmitter
GABA more available to your brain, smoothing out
messed-up slumber patterns. Unlike the majority of
sleeping pills, Lunesta has been tested for up to six
months of use, so it may get your M.D.’s nod if
you want a longer stretch of sleep support. Q

h a t , the ro oste r g o es co ck-a-do o

it ht dle -sn
d w oo
An z
e.
 THE

WORD

ST YLING: JACQUELINE AZRIA , HAIR AND MAKEUP: SACHA HARFORD FOR BUMBLE AND BUMBLE AND MAKE UP FOR EVER /R AY BROWN PRO,
Once stigmatized as “unfeminine,” sweat is officially a

PROP ST YLING: CHELSEA MARUSKIN/ART DEPARTMENT, SPLITS 59 TANK , KOR AL BR A , NIKE SHORTS; GET T Y IMAGES (DROPLETS)
badge of honor. With the rise of hot studios (and
perspiration perks), you’ll want to soak up our guide to
getting fitter, stronger, buckets more confident.
BY M A R I S SA G A I N S B U RG
P H OTO G R A P H S BY J E F F LI P S K Y

I 
don’t sweat, I glisten. I don’t sweat, I sparkle. I don’t sweat,
I glow. The mantras dot cups, journals, T-shirts, all kinds of
inanimate objects. But sweat isn’t icky. Or shameful. Nor
should it be prettily euphemized. It’s to be celebrated—the
receipt you get for moving your body. That’s why we’re
proposing a new mantra for actual human beings: I sweat,
therefore I am. We believe Descartes, the most rational of our
founding philosophers, would approve.
Slowly, surely, and quite publicly, women are embracing the
beautiful mess that is their sweat. Think of a slippery Teyana
Taylor dancing her mother-flippin’ ass off in a gym in Kanye’s
“Fade” video. Olympian track star Novlene Williams-Mills
poised in a runner’s lunge, her face fiercely determined, wearing
nothing but a dripping-wet birthday suit for ESPN’s Body Issue.
Karlie Kloss drenched and laughing in a recent Adidas ad
campaign. Never let them see you sweat? Ha. Sweat sells.
Not to mention you reap awesome benefits in this
transaction: Understanding those beads helps you build a
hotter body but also can boost your mental health. So get
moving. After all, actions speak louder than words.
111
 Sweat exists for
one reason: to
maintain a body
SWEAT KEEPS temp as close as
US ALIVE possible to the
optimal 98.6 degrees.
But during exercise, your blood flow
ramps up to deliver more oxygen
to your working muscles, raising your
temperature and triggering your
eccrine sweat glands. It’s not the drips
of moisture that cool you, though. It’s
when your sweat evaporates that you
remove heat and lower your core temp.
Put it this way: “If you didn’t sweat
during even moderate activity, you’d
overheat in 10 to 12 minutes,” says
Christopher Minson, Ph.D., codirector
of the Exercise and Environmental
Physiology Labs at the University
of Oregon in Eugene. The result?
Potential fainting, heat stroke, kidney
problems, and, eep, even death.

Inflammation is one
of the biggest Buzz
Killingtons for
IT FIGHTS THE your metabolism
BADDIES TO GET and cardiovascular
YOU FIT, FAST fitness. But
when you sweat,
you green-light a series of positive
reactions: Your heart rate speeds to
keep blood pumping to your moving
muscles, increasing blood flow and
the strength of every contraction over
time. You also dial up heat-shock
proteins (a special set of responders

MPG SPORT SPORTS BR A , ASTERIA AC TIVE SHORTS, NIKE GLOVES; GET T Y IMAGES (DROPLETS)
that safeguard other proteins from
damage); repair any damaged ones;
and signal production of new, healthy
proteins. Studies show these guys even
block cells that activate inflammation
in the body.

The fitter you are, the

faster you’ll sweat.
Seems like it’d be the
…AND GIVES opposite, but: “When
YOU MORE you sweat early into
ENERGY FOR your workout,
WORKOUTS it means you’re able
to regulate your
temperature before it gets too high,
which requires less energy,” says
Lawrence Armstrong, Ph.D., director
of the Human Performance Laboratory
at the University of Connecticut in
Storrs. If you imagine your energy
supply as a gas tank, saving energy on
thermoregulation means you’ll
have more vroom-vroom to power SW E AT P R OV I D E S S O M E T H I N G T H AT A S I N G L
your actual workout.
 Sweat is 99 percent
water and 1 percent
salt, potassium, and
YOU’LL BOOST carbs. But that tiny
STRENGTH AND sliver of lost salt is
NIX CRAMPS important: Sodium
helps balance the
amount of water inside and outside
your cells, as well as in your blood, in
order to keep your body hydrated.
Lose too much of it and you risk
fatigue, muscle cramps, decreased
strength—all things that make your
performance plummet. The good news
is, the more frequently you sweat,
the better your body gets at conserving
salt instead of letting it trickle out
of your pores, says Armstrong.
(Studies show eight to 14 consecutive
days of exercising in heat can make
a significant difference.) The best way
to tell if you’re getting in better shape?
You see fewer white streaks from salt
on your face or clothes, or notice less
gritty-feeling skin post-workout.

“When you’re
working hard
enough to sweat,
…AND your increased
PERHAPS EVEN blood flow will carry
RECOVER FASTER more metabolites—
or by-products from
exercise-induced muscle damage—
away from your muscles, which can
help you feel less sore following your
workout,” says Patricia Christie,
Ph.D., head of biology and chemistry
at Massachusetts Institute of
Technology’s Experimental Study
Group. The sweet spot is to be more
than comfortably warm, but not so hot
that you have to cut your workout
short and hamper your results.

Lore says that a

sweat session
after a night of
IT KEEPS drinking or
YOUR LIVER unhealthy eating
HEALTHY will detox you.
Science says
otherwise. “Any waste you secrete
through your sweat glands [in one
workout] is too minimal to make a
real difference,” says Minson. On the
other hand, consistent cardio

E W O R KO U T C A N N OT : I M M E D I AT E E V I D E N C E O F AC C O M P L I S H M E N T.

113
exercise, which typically gets us pretty
sticky, can protect your liver, helping it
do its job—ridding your body of
substances that shouldn’t be there—
particularly in the face of alcohol-
related damage.

Research shows more

than 70 percent of
bacteria found in the
…AND GUARDS gym can make you sick.
AGAINST Lucky for us, our sweat
INFECTION contains a natural
antibiotic called GRAINS OF
dermcidin, which can protect you from
harmful pathogens (like E. coli and some
strains of staph infections) by killing
SALT
Where there’s legend, there’s myth. We bust
invaders on contact. the rumors on one of the most misunderstood
bodily processes of all time.
“There is something
emotionally Men inherently sweat Your genes help dictate
transformative about more than women. your sweat rate. Yep! We
YOU’LL FEEL getting really, profusely
False! A new study
shows it’s body size that
have at least 2 million
sweat glands. But some
CONNECTED TO sweaty,” says Janet matters. A 5'8", 130- people are born with
YOUR WORKOUT Buckworth, Ph.D., head pound man may perspire substantially more, so
of kinesiology at the less than a 5'10", 150- they’ll get wetter, sooner.
University of Georgia in Athens. “We pound woman because a Folks who barely sweat
always worry about looking presentable, smaller physique means may have less active
better circulation. glands but could overheat.
but being drenched in sweat forces you to
shift your focus from your appearance to Tattoos make you sweat You sweat more when
your experience.” As a result, you can fully less. Fascinatingly true. you’re dehydrated.
immerse yourself in your sesh and lose the Recent research shows Negative, even if it feels
mental inhibitions that might stop you that sweat production true. When your body
in tattooed areas is is low on water, you
from giving it your all. about half of that in won’t produce as much
noninked skin. Why? perspiration. Hydrating
That’s likely because Sweat glands sit about before and after intense
sweat provides as deep as where ink or heated exercise
something that a gets deposited. is crucial.
…AND MORE single workout cannot:
SATISFIED immediate evidence
AFTERWARD of accomplishment.
“Our bodies are never
going to visibly change by the end of
one run or strength-training session,”
says Buckworth. “We know this, but we
all crave instant proof of our hard
work.” Sweat—be it a damp forehead or How, you ask? The adds. Just be sure to avoid causing acne,
a drenched sports bra—is just that. surface oil that sweat which happens when sweat sits long
produces protects enough on skin to breed yeast, by washing
All it takes is 20 minutes …AND your skin from the your face ASAP after your workout.
ATHLETIC PROPULSION L ABS SNEAKERS, ASIC S WRISTBANDS

HYDRATES YOUR drying effects of the

MPG VIC TORIA’S SECRET SPORTS BR A , MPG SPORT CAPRIS,

of sweaty activity to
feel stronger and even SKIN elements, even after “There are few times
IT CAN slimmer, per a new you’ve rinsed off, says when a woman is more
RAISE YOUR study published in dermatologist Neil Sadick, M.D., founder raw and real than when
SELF-IMAGE Psychology of Sport and of Sadick Dermatology in NYC. (And SWEAT CAN she is dripping sweat,
Exercise. It’s not just more moisturized skin = younger-looking EVEN MAKE YOU her hair is wrecked,
about the mood lift that comes with the skin.) To max out the moisture benefit, COMFIER IN and her makeup is
release of endorphins: Exercising at a wash your face only when it feels oily— YOUR SKIN smudged or missing,”
moderate to vigorous intensity actually this will prevent you from messing with Buckworth says. “If
encourages you to see yourself in a your skin’s natural equilibrium. Sweat’s you can be okay, even content, with that
new light right after the event, a perk other complexion bonus? “It acts as a powerful version of yourself, you can up
that researchers say can improve your barrier, which can help prevent your confidence for the long haul.” Not
internal dialogue over time. breakouts from outside bacteria,” Sadick just at the gym—everywhere beyond it too.
 WHAT HOT MESSES!
And we mean that in the most complimentary way. On top
of being good for your bod, sweat makes for a pretty
inspiring selfie. Three A-list ladies help prove our point.

eBusy Philipps
A fan of the sweaty snap,
Busy captioned this Insta,
“I have anxiety and I
have a tendency towards
depression but I have
found if I sweat like this,
EVERY SINGLE DAY, I feel
better, I’m calmer, I’m a
better mom…” Preach,
Busy, preach!

eDrew Barrymore
After a divorce, Drew
started posting après-
workout pics like this one,
taken with her girlfriends.
“I have tried to pull it
all back together by
moving my body until the
egg cracks, and the sweat
pours out and releases
something,” she wrote.

eAdriana Lima
The supermodel and boxing
addict is queen of the
glistening selfie (that skin!).
Her message? Even Angels
can use a confidence boost.
“Another date with Gym,
and yes, it was hot and
steamy,” she penned on one
photo. “Thanks Gym for
making me feel sexy.”
COURTESY OF SUBJEC TS; GET T Y IMAGES (DROPLETS); THE NOUN PROJEC T (MAP)

HEAT MAP, FIT EDITION 

f NASHVILLE
HotBox Fitness
f
RICHMOND, VA
The Hot Yoga Barre

f NEW YORK CITY
Higher Dose
Hot yoga? Just the tip. In the coolest
studios, everything is sizzling—from Known for: Kickboxing in Known for: HIIT, hot yoga, Known for: Infrared sauna
kettlebells to kickboxing. Stay safe in an 83-degree-warmed room and hot barre, all in a humid sessions (great for recovery)
high temps with our pro intel. (P.S. celeb hot spot!) 98 degrees in solo, 158-degree rooms
Expert Tip: Don’t hold your Expert Tip: Humidity = extra Expert Tip: Jump out for
breath (a common mistake sweat. Bring a towel to keep a few minutes to drink water
during kicks and punches)— your area dry and slip-proof. if you feel light-headed.
it causes dizziness.

f LOS ANGELES f
AZ, CA, NV, OR
f
CHICAGO The Sweat Shoppe TruFusion
Melt Pilates Known for: Indoor cycling Known for: Boot camp that
Known for: Hot yoga and in 80ish degrees mixes yoga, kettlebells, and
barre at a dry 103 degrees Expert Tip: Sip on water Pilates in up to 103 degrees
Expert Tip: Nix nausea with a mixed with an electrolyte Expert Tip: Start slow. You
light snack one hour before. powder to replenish sodium. want to finish, not fade out. Q

115
 FACE TIME
The Charlotte Tilbury
Instant Dry Sheet
Mask keeps skin
glowy—and all of your
colleagues’ eyes on
you instead of their
smartphones.
ST YLING: JACQUELINE AZRIA , HAIR: ASHLE Y RUBELL /BERNSTEIN & ANDRIULLI, MAKEUP: JULIA JOSEPH FOR MAKE UP FOR EVER /SAR AH L AIRD, MANICURE:
ROSEANN SINGLETON FOR ESSIE NAIL POLISH/ART DEPARTMENT, PROP ST YLING: ANDI BURNET T, K ARL L AGERFELD PARIS TOP, WHO WHAT WEAR PANTS

WH health director Tracy Middleton reports on horror movie–ish

sheet masks and other line-smoothing, foot-soothing, and
altogether beautifying treatments that let you simultaneously kill
it and chill out at the office. Because: multitasking.
P H OTO G R A P H S BY J UA N A LG A R I N

S
elf-care. It sounds like a whisper, but as
buzzwords go, it’s practically deafening. More
than 3 million Instagram posts are tagged with
the phrase, and Google searches for the term
are peaking. Everyone wants it, and experts say
it’s a mental health must. But like most women,
I struggle to fit it in. I’ve got a demanding full-time job
and two grade-school kids. I value taking care of myself,
but five-step #selfcaresunday facials? Not happening.
I mean, I once took my daughter to an Ulta on the way
home from preschool pickup so I could get a quick lip wax.
(Try explaining lady-staches to a 4-year-old. I’ll wait.)
When I do manage to carve out some dedicated
me-time—say, a Sunday afternoon bath (our freestanding
soaking tub is my personal oasis)—I don’t fully enjoy it.
The nagging voice in my head says I should be playing
with my kids or tackling another load of laundry, not
lounging among the bubbles. (CONT’D ON PAGE 120)

117
 THEORY 2.0 BF BL AZER, K ARL L AGERFELD PARIS DRESS, TUMI SATCHEL

LIGHT SHOW
Fit in more than just a
sad salad during a
lunch break: The Dr.
Dennis Gross Skincare
SpectraLite takes only
three minutes to do its
wrinkle-busting thing.

118
 HEAD STRONG
Now this is a
watercooler convo
starter! The Breo
iDream Head
Massager is just what
the HR department
ordered for keeping
you focused but
not frazzled.
K ATE SPADE DRESS
 SLOW CLAP
Slipping on the
Nannette de Gaspé
Hands Masque makes
typing at your desk
feel a little
more thrilling. Beauty-related self-care is
especially loaded. Activities
like exercise or meditation
are more easily justifiable
because they help us to stay
healthy and live longer (so
we can, you know, take care
of other people for years to
come). Beauty practices,
though, can feel vain, says
Saltz. Even the words we
use to describe getting a
massage or facial—indulging,
splurging, pampering—
sound self-absorbed. But we
need to change that, says
Saltz: “Women should know
that if getting a manicure
helps them feel confident,
that helps their mental
health.” Plus, as Saltz
reminded me, it can set a
good example. She has a
point. I don’t want my
daughters to feel guilt-
ridden for spending an hour
on themselves when they’re
harried grown-ups.
Still, when I’ve really got no
time for a drawn-out ritual,
I slather on a hair mask
before heading out for a
weekend run, or I paint my
girls’ nails when I do my own
so we can bond over matching
manis. It’s no day at the spa,
but it still counts, says Saltz.
“As long as you enjoy the
process or outcome, it’s
self-care,” she explains.
“If getting a manicure helps Which makes the latest crop
of beauty goods especially

you feel confident, that serendipitous: products

that plump your skin or
massage your scalp while

helps your mental health.” letting you multitask.

Products that, theoretically,
could even do their work
while you’re at work.
(CONT’D FROM PAGE 117) “There’s still a cultural Many are unobtrusive: no-rinse, moisturizing booties
R ACHEL R ACHEL ROY DRESS, WARBY PAKER GL ASSES

expectation that, for women, being ‘good’ means taking
care of others,” says psychiatrist Gail Saltz, M.D., author of
The Power of Different. By default, that means being “bad”
is doing things for yourself. So we double down, putting
everyone else’s needs before our own. A new study
confirmed, yet again, that women tend to handle more
housework and childcare than men and carry more of the
mental load (tracking grocery lists, birthdays). That’s on
top of our day jobs. Nearly 75 million of us are employed,
and in 40 percent of households, we bring home the bulk
of the bacon. All reasons why research shows that
attaining work-life balance is getting harder, not easier.
you can stealthily slip on under your desk, a hand
treatment you can type in. But say you work at a bank or
restaurant. For those gigs, the crow’s-feet-fighting
goggles and helmet-like head massager are NSFW. The
takeaway here, though, remains: These products are
quick—most perform their magic in less than five
minutes—and can be done almost anywhere. In the name
of science (of course), I tried ’em all while editing this
very issue of WH. If I wasn’t able to achieve complete
Zen, at least I found a few minutes of calm. And better
skin! Brighter skin! Now…when’s the last time you said
that about work?

120
 —1.
Minimize Crow’s-Feet
with…Dr. Dennis Gross
Skincare SpectraLite
$159, drdennisgross.com
What is it? Flexible silver and white
goggles that beam line-diminishing
red LED lights around your eyes
for three minutes.
Expert take: “There is evidence
that red LED lights can promote new
collagen formation,” says Laurel
Geraghty, M.D., a dermatologist in
Medford, Oregon. “Fine lines and
elasticity could improve after three
months; new collagen production
could take up to six.”
Tracy says: “I felt goofy, like a Star
Trek extra, but was still able to see my
computer screen while wearing them.
I’ll probably keep using them.”
—2.
Smooth Calluses
with…Sephora Almond
Foot Mask
$5, sephora.com
What is it? Mess-free (read: no need
to wash your feet afterward), single-
use booties lined with an almond
extract–infused lotion that you leave
on for 20 minutes.
Expert take: “Almond-derived
ingredients have been used for
centuries for their moisturizing and
anti-inflammatory properties,” says
Geraghty. “Trapping them against the
skin could help soften flaky heels.”
Tracy says: “I’m in love with the scent.
A coworker actually came into my
office to ask if I was burning a cookie-
scented candle! And my feet emerged
baby-soft; the effect lasted for days.”
—3.
Anti-Age Hands
with…Nannette de
Gaspé Hands Masque
$85 for 3 uses, net-a-porter.com
What is it? A 15-minute hand mask
SIDMAY/GET T Y IMAGES
using “dry” technology. The
ingredients—peptides and plant
extracts to diminish dark spots and
improve skin tone—are printed into
the velvety Japanese fabric and
released into skin upon contact,
instead of being suspended in a water-
based formula. It slips over the top of
hands and hooks onto your thumbs.
Expert take: “Dry masks can increase
hydration, temporarily hiding lines,”
says New York City dermatologist
Kristina Goldenberg, M.D. Just don’t
expect one to give significant, visible,
or lasting results.
Tracy says: “I’m vigilant about
handwashing, so my hands are parched
in the winter. These are comfy and
didn’t interfere with my typing, and
my skin felt supple and less rough
when I took them off.”
—4.
Plump Skin with…Charlotte
Tilbury Instant Dry Sheet
Mask
$22 for 3 uses, charlottetilbury.com
What is it? Another “dry” mask—this
one is loaded with humectants to blur
lines and wrinkles in 15 minutes.
Expert take: Like the hand version,
this face mask “forces moisture into
your skin, which can temporarily
decrease the appearance of lines.
But if you’re acne-prone, the oil
concentration in this product could
cause breakouts,” says Goldenberg.
Tracy says: “After hooking the white
mask behind my ears, I looked like
Michael Myers from Halloween, but
it was great for a quick prep before
after-work drinks with colleagues. It
made my complexion look glowy and
hydrated and didn’t leave sticky
serum around my hairline the way
wet sheet masks do.”
—5.
Treat Cuticles with…
Le Mini Macaron Nail Mask
$4.50, ulta.com
What is it? Ten slip-on mini finger
masks to soothe parched cuticles and
nails using lavender and rose extracts.
Expert take: “Cuticles protect the nail
matrix and are essential for healthy
nail growth; hydrating them is crucial.
But the fragrance could irritate those
with sensitive skin,” says Goldenberg.
Tracy says: “The tiny pouches were
slippery and wet—hint: apply them to
your dominant hand last!—but the
rose scent was to die for. I slid the
individual pouches over my digits,
then chatted with a colleague for
about 15 minutes…they’re too bulky
to type in. When I slipped them off,
my fingers felt manicure-fresh.”
—6.
Release Tension with…
Breo iDream Head
Massager
$160, amazon.com
What is it? A cordless helmet (you
have to charge it first) that uses air
pressure, vibration, and heat to target
acupuncture points on the head; it
runs for 10 minutes.
Expert take: “Vibration, gentle
pressure, and mild heat are conducive
to stress relief,” says Eva Carey, a
massage therapist and national
community director of on-demand
massage company Zeel. “The scalp
holds a lot of tension—even a 10-
minute massage can soothe a headache,
better your mood, and boost energy.”
Tracy says: “The pressure and
vibrations were too intense for me, no
matter how I adjusted the settings.
But other staffers loved it. WH’s
beauty director said she was ‘blissed
out’ by the kneading.”
—7.
Soothe Aching Feet
with…Brookstone Shiatsu
Foot Massager
$249, brookstone.com
What is it? A leather-covered, foot
spa–size device. Pick from three
20-minute programs (with varying
intensity) that employ deep-kneading
massagers, heat, and air compression.
Expert take: “Foot massage can
reduce pain and swelling, especially if
you stand all day,” says Carey. “The
heat works to soften muscle tissue,
making the massage more effective.”
Tracy says: “Are foot-gasms a thing?
Because I think I just had one. This
is taking up permanent residence
under my desk.” Q
QUILTY
PLEASURE
A simple white
cover-up—elevated
with a single texture.
Quilting offers a
luxe quality, while
the satin scarf vibes
like a hipster tie.
Wildfox sweatshirt,
$108, wildfox.com;
Vince Camuto scarf,
$38, vincecamuto
.com; C/Meo Collective
skirt, $165, us.fashion
bunker.com
The fleece-lined staple has always been warm and comfy. Now it’s chic. As the topper leaves your
couch and hits the streets, sweaters across the U.S. are starting to tremble—like a leaf.
P H OTO G R A P H S BY K AT H Y LO

123
 INTO THE WILD
Animal prints and ruffles make
an unexpectedly cool couple.
Add tweed skinnies and blow
people’s sartorial minds.
Scotch and Soda sweatshirt,
$115, scotch-soda.com; Clu
blouse, $306, cluusa.com; Tenby
pants, $290, tenbynyc.com

WELL SUITED
New friends for your
tuxedo-style blazer!
With a thin, slouchy
sweatshirt, metallic
pants, and white Velcro
sneaks, the effect is as
easygoing as it is
sophisticated. Good
Hyouman sweatshirt,
$68, goodhyouman
.com; Tommy Hilfiger
blazer, $295, tommy
.com; Topshop pants,
$85, us.topshop.com;
Reebok sneakers,
$75, reebok.com

1 24
 SKIRT
AROUND
A tailored blouse +
miniskirt + tights
can feel too school-
picture-day. But
throw on a
retro-looking
sweatshirt, push
up the sleeves,
and…lightning!
Aviator Nation
sweatshirt, $140,
aviatornation.com;
Michael Stars
shirt, $168,
michaelstars.com;
C/Meo Collective
skirt, $165, us.fashion
bunker.com

127
NIGHT VISION
A heaping dose of
black, a few touches
of gold, and velvet
on your bottom half?
Forget the end of
la nuit: The party’s
just beginning!
Scotch and Soda
sweatshirt,
scotch-soda.com for
similar styles; Banana
Republic shirt, $88,
bananarepublic.com;
Gap pants, $60, gap
.com; Ash boots,
$240, ashusa.com
 DRESS CODE
Here’s a fresh idea
for reviving that
strapless dress that
got you through
summer weddings:
Slip an embellished
sweatshirt underneath.
Current Air sweatshirt,
$88, currentairclothing
.com; Velvet by Graham
and Spencer dress, $169,
velvet-tees.com; Uniqlo
hat, $20, uniqlo.com

Fashion Editor: Jacqueline Azria

Hair and Makeup: Ingeborg for
Chanel Les Beiges and Oribe/Opus
Beauty Manicure: Roseann Singleton
for Signature Nail Systems/
Art Department Prop Styling:
Sonia Niki/The Prop Stylist
For complete shopping information, see Where to Buy on page 131.
 The Women’s Health Fitness Fix is more than a diet book: It’s the long-term solution
you’ve been searching for, offering the tools and motivation you need to improve
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IRUVXFFHVVIXODQGODVWLQJZHLJKWORVVŋQRULJLGLQŴH[LEOHGLHWUXOHVRUGHPDQGLQJ
time-consuming workout programs. These easy-to-follow strategies are practiced by the
FRXQWU\ōVOHDGLQJƓWQHVVH[SHUWVWHVWHGE\WKHZRUOGōVWRSUHVHDUFKHUVDQGSURYHQE\
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Garmin Forerunner 735XT smart watch,
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Vince Camuto knit fringe top, $99,
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luanaitaly.com
Blaine Bowen Cameran necklace, $90,
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STATEMENT OF THE OWNERSHIP, MANAGEMENT, AND CIRCULATION OF Women’s Health REQUIRED BY ACT
OF OCTOBER 23, 1962: SECTION 4369, TITLE 39, UNITED STATES CODE, FILED, October 1, 2017

Publication Number: 0884-7355
Annual Subscription Price: $16.94
Contact Person:
Joyce Shirer
Telephone: 610-967-8610
Women’s Health is published 10 times a
year at 400 South 10th Street,
Emmaus, PA 18098, publication and
general business offices.
9. The names and addresses of the
publisher, editor and managing editor
are:
Publisher: Laura Frerer-Schmidt,
733 Third Avenue, New York, NY 10017
Editor: Amy Keller Laird, 733 Third
Avenue, New York, NY 10017
Managing Editor: Sara Culley, 733 Third
Avenue, New York, NY 10017
10. The owner is: Rodale, Inc., 400
South 10th Street, Emmaus, PA 18098.
The stockholders thereof being, Rodale
Family Trusts - JP Morgan Trust
Company as Trustee
11. The known bond holders,
mortgagees, and other security holders
owning or holding 1 percent or more of
total amount of bonds, mortgages, or
other securities: None

Average no. of copies SEP 2017 Single issue

each issue during nearest to filing date
15. EXTENT AND NATURE OF CIRCULATION preceding 12 mos.

A. TOTAL NO. COPIES (Net Press Run) 1,892,079 1,898,256

B. PAID CIRCULATION
1. Mailed Paid Subscriptions 1,088,672 1,160,061
3. Sales through dealers and carriers, street
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vendors, counter sales, and other paid
C. TOTAL PAID CIRCULATION (Sum of B1 and B3) 1,221,475 1,305,132
D1, E. FREE OR NOMINAL RATE DISTRIBUTION 257,409 262,084
F. TOTAL DISTRIBUTION (Sum of C and E) 1,478,884 1,567,216
G. COPIES NOT DISTRIBUTED
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OTHER NOT DISTRIBUTED 8,860 -4,845
H. TOTAL (Sum of F and G) 1,892,079 1,898,256

On Sale
I. PERCENT PAID 82.59% 83.28%
16. ELECTRONIC COPY CIRCULATION

December 26th!
A. PAID ELECTRONIC COPIES 91,430 83,251
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+ PAID ELECTRONIC COPIES
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50% of all distributed copies (electronic and print) are paid above a nominal price. Publication of the Statement of
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Women’s Health Vol. 14 Issue 10 (ISSN 0884-7355) is published 10 times a year (monthly except for January and July) by Rodale Inc., 400 FIND OUT MORE AT RODALEBOOKS.COM
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1491702
The Good Buy

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