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How to take the lead in your next race—and at the office. 119 THIS HEALTH MISTAKE IS
SHOCKINGLY EASY TO MAKE Feels so good but hurts so bad. WH explores why canceling plans
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AL SO I N TH I S I S S U E

SPECIAL!
TRAVEL AWARDS

129
10 CITIES WORTH
TRIPPIN’ OVER
Wellness wanderlust
courtesy of WH
and Airbnb. Discover
dozens of dreamy
what-to-do ideas.

SECTIONS
6
LIZ’S LETTER
10
ADVISORS
14
#WHSTRONG
21
WARM UP
43
BEAUTY & STYLE
61
FITNESS
83
HEALTH
97
FOOD &
NUTRITION
109
MIND
119
LOVE & LIFE
176
BREAKTHROUGH

PHOTOGRAPHED BY BEN WATTS.

Women’s Health Vol. 15, No. 6 (ISSN 0884-7355) is published 10 times a year, monthly except combined Styling: Yashua Simmons.
issues in January/February and July/August and when future combined issues are published that count as
two issues indicated on the issue’s cover, by Hearst Communications, Inc., at 300 W. 57th St., New York, NY Hair: Vernon Scott.
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4 / WO M E N ’ S H E ALTH
 ’S LETTE R

LIZ PLOSSER
Seen on EDITOR-IN-CHIEF

@lizplosser

As we put the finishing

Pack Your Bags
We partnered with Airbnb
to ID the 10 best cities for
touches on this issue,
wellness trips. Turn to
page 129 to see the top
towns for healthy eats,
I flew home to Kansas
outdoor adventures, and
more. (That’s my 7-year-
old, Lucy, and trusty Tumi
City for the wedding of
carry-on, ready to roll!)
one of my best friends.
At the reception, I was seated next
to my high school doubles partner
who seriously move us. We think
and basketball teammate, Amy.
they’ll move you too. Danai and I
Back in high school, we were so in
talked after her photo shoot about
sync that it took only a glance for us
the word strength. “When you go to
to know when the other was going
sleep at night, are you happy with
to rush the net or cut to the basket.
the person you are?” she asked. “If
We had the world’s best night,
Dream Team you aren’t, then get up in the morn-
reliving our greatest hits from state
This incredibly talented ing and do something about it.”
crew puts a ton of sweat
tennis tournaments and basketball
I love that strength is more than
and love into their work games. (Belated thank-you to our
dumbbell reps to Danai. We’re on
at WH every day. We had tablemates for indulging us.) It was
the same page (literally): This issue
a lot of laughs dreaming as if two seconds, not two decades,
debuts our Mind section—featuring
ALLIE HOLLOWAY (PLOSSER, GROUP SHOT); COURTESY OF LIZ PLOSSER (OTHERS)
up the slogan on these had passed since our last hang
tees for the (educational!) a monthly column from well-being
session.…I laughed so hard that my
article about bloating expert Gabby Bernstein—and it’s
on page 97. abs were sore the next morning.
all about finding those elusive
It’s good for the soul to go back to
states of “balance” and “calm.”
your roots. The same holds true for
We’ve also added a section called
Women’s Health. The new visuals
the Warm Up, which is bursting
and columns in this issue reflect our
with healthy hacks and tips. There
team’s recommitment to the DNA of
are more updates that I hope will
our 13-year-old brand, but through
surprise and delight you.
a modern lens of what wellness
The mission of Women’s Health
means in the world today. Starting
Stronger Together has always been to help readers
with our cover star, Danai Gurira,
Here’s Amy and me as lead happier, healthier lives, so I
high schoolers with our who has leading roles in Black Pan-
hope you will find the new (OG!)
Missouri state doubles ther and Avengers: Infinity War,
WH to be very much like my dou-
champions medals we’re featuring empowered women
around our necks. This bles partner Amy: smart, funny,
was a major life (and passionate, sunny…and really
friendship) highlight! freaking good for your abs.

6 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 EDITOR-IN-CHIEF SVP/PUBLISHING DIRECTOR, CHIEF REVENUE OFFICER
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 ADVI SO RY BOARD

BURNING QUESTION ANTHROPOLOGY INTEGRATIVE MEDICINE

HELEN FISHER, PhD FRANK LIPMAN, MD

Is it ever
Research professor and mem- Founder and director, Eleven
ber of the Center for Human Eleven Wellness Center, New
Evolutionary Studies, Rutgers York City; creator, Be Well; New
University, New Brunswick, New
York Times best-selling author
Jersey; author, Why Him? Why
Her?: How to Find and Keep VICKY VLACHONIS, MSc, OST

really too hot Lasting Love

CARDIOLOGY
MAJA ZARIC, MD
Interventional cardiology,
peripheral arterial and venous
Osteopath; pain expert; author,
The Body Doesn’t Lie
INTERNAL MEDICINE
PAMELA YEE, MD

to exercise
Integrative internist, Blum Center
disease director, Lenox Hill
Hospital, New York City for Health, Rye Brook,
New York
CAREER
AMANDA STEINBERG MENTAL HEALTH
Founder and CEO, DailyWorth SHARON CHIRBAN, PhD

outside? .com
DERMATOLOGY
FRANCESCA J. FUSCO, MD
Assistant clinical professor of
dermatology, Icahn School of
Medicine at Mount Sinai,
Psychology instructor, Harvard
Medical School; staf psycholo-
gist, Children’s Hospital Boston;
registered sports psychologist,
U.S. Olympic Committee; con-
sultant, Amplifying Perfor-
New York City mance Consulting
“SOMETIMES IT’S BEST ENTREPRENEURSHIP DIANA L. DELL, MD
to just sweat indoors. Use JENNIFER WALSH
Entrepreneur; consultant;
Assistant professor of psychia-
try and ob-gyn, Duke University
the heat index—find it on founder of multiple lifestyle
brands
Medical Center
the CDC’s Heat Safety Tool FERTILITY NUTRITION
SUSAN BOWERMAN, MS, RD
SHEEVA TALEBIAN, MD
app—as a gauge; it factors Fertility specialist and repro- Board-certified specialist in
ductive endocrinologist, CCRM sports dietetics
in temp and humidity. New York, New York City KERI GLASSMAN, RD
Moist air prevents sweat FINANCE
MANISHA THAKOR, CFA, CFP
President, Keri Glassman, Nu-
tritious Life; author, The O2 Diet
from evaporating and cool- Director of Wealth Strategies
for Women, Buckingham & TANYA ZUCKERBROT, RD
Author, The F-Factor Diet
ing your body, leading to The BAM Alliance
ONCOLOGY
FITNESS
quicker heat exhaustion. RACHEL COSGROVE, CSCS JOHNATHAN M. LANCASTER,
Certified strength and condi- MD, PhD
An index from 90 to 95 tioning specialist; owner, Gynecologic oncologist, chief
INTERNAL MEDICINE Results Fitness, Santa Clarita, medical oicer, Myriad Genetic
KERI PETERSON, MD is the caution zone. Once California; author, The Female Laboratories, Inc., Salt Lake City
Physician, internal Body Breakthrough
medicine, Lenox Hill it’s 95-plus, head indoors. CASSANDRA FORSYTHE,
SEXUALITY
JENNIFER BERMAN, MD
Hospital, New York City PhD, RD
If you have to sweat out- Exercise physiologist; author, Urologist specializing in female
The New Rules of Lifting for urology and female sexual med-
side, hydrate first—urine Women and Women’s Health icine, practicing in Los Angeles;
Perfect Body Diet cohost, The Doctors; author, For
should be clear to light yel- HEIDI POWELL Women Only: A Revolutionary
low—ensure you’ll have Certified personal trainer;
cohost, Extreme Weight Loss;
Guide to Overcoming Sexual
Dysfunction and Reclaiming
access to water fountains, cocreator of Transform with
Chris + Heidi
Your Sex Life
DEBBY HERBENICK, PhD, MPH
take breaks, and lower the GASTROENTEROLOGY Associate director, Center for
JACQUELINE L. WOLF, MD Sexual Health Promotion, Indi-
intensity and length. Pack Associate professor of medi- ana University, Bloomington;
cine, Harvard Medical School;
electrolyte-replenishing author, A Woman’s Guide to a
author, Because It Feels Good
Healthy Stomach RACHAEL L. ROSS, MD, PhD
tablets to drop in your GYNECOLOGY Board-certified family medicine
physician and sexologist prac-
water too. And give your- ASHLESHA A. PATEL, MD, MPH
System director of family plan- ticing in Gary, Indiana; author,
self props for working out ning services, Cook County
Health & Hospitals System,
Down Right Feel Right—Outer-
course for Her & for Him
smarter, not harder.” Chicago; director, The Dysplasia
Clinic at John H. Stroger Jr. Hos-
YOGA
pital of Cook County; associate MANDY INGBER
professor and assistant medical Celebrity yoga and wellness
student clerkship director, expert; author, Yogalosophy for
Feinberg School of Medicine, Inner Strength; creator, Yoga-
Northwestern University losophy DVD

HEARST MAGAZINES INTERNATIONAL SVP/MANAGING DIRECTOR ASIA PACIFIC & RUSSIA Simon Horne
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1 0 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
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RISE
HERE
WILL
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#W

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STRE ET ST YLE

#W
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Victoria
TRO

Arlen
The ESPN reporter and
former athlete on defying
the odds…in style
Two rare autoimmune
T disorders left Arlen
trapped in her body—
she could hear but
couldn’t move or speak—for four
years. Yet she remained deter-
mined to “break free.” Once she
came through, docs said she’d
be wheelchair-bound for the rest
of her life. She embraced the
challenge (her motto is “Face it,
embrace it, defy it, conquer it”),
relearning how to eat, stand, and
walk. Arlen even mamboed on
Dancing with the Stars. Talk

MICHAEL SKIGEN (ARLEN); TIZIANO LUGLI (MARTINEZ), STYLING: DANI + EMMA, HAIR: CHRISTIAN MARC, MAKEUP: CAROLA GONZALEZ; COURTESY OF VENDOR (PRODUCTS)
about strong! But to the Jockey
ambassador (and barre aficiona-
do), now 23, strength is more
than hours in training: “It’s
standing up after you fall and
finding purpose for your pain.”

Safe to say Arlen’s always in motion,

especially with a book she co-
authored coming out in August. So
transitional pieces (like her jacket
and sneaks) are a must—and so are
comfy items that make her feel
confident. Her fave? “The joggers.
I live in them!”
1. Jockey Originals Cozy Jogger
Sweatpants, $44, jockey.com
2. Jockey Power Edge Seamfree
Racerback Sports Bra, $36, jockey.com

PRESENTED BY JOCKEY

2
What’s in Natalie Martinez’s Workout Bag?
THE ACTRESS, who recently released
her first single, is “willing to try any-
thing”—including muay Thai, which
she took up about eight years ago.
1
Now “obsessed,” Natalie practices
three or four times a week, mixing it
up with strength sessions. Here, her
ringside go-to’s. 1. Sonya Dakar Organic
Omega Booster, $52, sonyadakar.com
2. Kalumi Sweetie Pie Marine Collagen
Bar, $19 for 3, kalumihealth.com
3. Aveeno Ultra-Calming Makeup Remover
Wipes, $15, at drugstores 4. Trigger Point
3 4
MB1 Massage Ball, $15, tptherapy.com

1 6 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 VIC TORIA ARLE N
After spending four years
in a vegetative state, gold
medalist and motivational
speaker shows the incredible
power of keeping faith
©2018 Jockey International, Inc. All Rights Reserved.
JOCKEY.COM

SHOW ’EM
WHAT’S
UNDERNEATH
#ShowEm your Jockey
 TRO
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#W

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G
WE LLN E S S J O U R N EY

#W
G
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TRO

“Welcome to
my yearlong
health quest!”
First things first: This isn’t a
MARTA TOPRAN,
F weight-loss column. Instead, you’ll BEAUTY DIRECTOR
be hearing about the pounds I
Follow my
can lift, not the ones I may lose.
journey on Insta
I’m happy with how I look—a statement I’d @martatopran.
never have made in my 20s, when I’d yo-yo
from one diet and exercise binge to the next,
motivated only by vanity. In my 30s, I have
now started, and want to continue, linking
fitness, healthy eating, and mindfulness
with self-care. Not self-hate.
Despite my body-positive politics, I
know I’m not the healthiest version of my-
My Get-
self, and a visit with Gabrielle Lyon, DO, an Started
integrative physician in NYC, confirmed
that. My C-reactive protein levels (a marker Hacks
Seek Out Pro Help
of body-wide inflammation and a risk fac-
I’ve always been a
tor for heart disease) are alarmingly high, go-it-alone type, but
and my insulin is elevated for someone my having the guidance
age. Hearing this was hard but necessary. of a doctor and a
Honestly, I know how this happened: My trainer means I’m
workouts had dwindled to a few a week. I getting legitimate
love sweet treats. And when I travel, which advice targeted to
is often, I go All. Out. Indulgent. my specific needs.
Thankfully, it’s not too late and I have the Build a Support
power to reverse my situation. How? “By System
building muscle—the organ of longevity and You don’t have to
the key to health,” says Dr. Lyon. To start on share your story in a
that path, I’m weight lifting with strength national magazine
coach Adriana James Couvillion (she’s also (best motivation
a dancer and has trained Avengers stunt ever!) to be held
accountable. Tell
doubles!) at Limelight Fitness, a boutique ALLIE HOLLOWAY, NIKE TOP, LULULEMON PANTS, NIKE SNEAKERS, SWELL WATER BOTTLE
your partner, friends,
gym in NYC. Foodwise, I’m increasing my or family you’re
protein intake and limiting my sugar. working on you—it
It’s just the beginning, but I’m already may lead you to a
proud of myself for my morning workouts new workout buddy.
(I love to snooze), for always having a Fire Up Your iCal
protein-rich snack on hand (hanger is the “Fail to plan, plan to
enemy!), and for holding my planks longer. fail.” I love this
The next year isn’t going to be easy, but mantra. I schedule
I’m excited to see the new challenges and my workouts like
goals I can push myself to overcome and I do meetings now.
achieve to become my healthiest self, And meal prepping?
mentally and physically. I’m motivated— Start doing it ASAP!
are you? We’ve got this!

1 8 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
 WO M E N ’S H E A LTH GET GOING GUIDE P21
ALLIE HOLLOWAY, MODEL: ASHLEY WILKING, HAIR: LINH NGUYEN AT KATE RYAN INC. USING LIVING PROOF PRODUCTS,
MAKEUP: CHRISTINA BUZAS USING ARMANI, MANICURE: ROSEANN SINGLETON USING CHANEL LE VERNIS, FASHION
EDITOR: GABRIELLE PORCARO, THE NORTH FACE JACKET, MPOWHER TANK, NIKE BRA, MPOWHER PANTS

Moving
Mountains
First politics (a record number of
women are running for the House),
then TV (go, Reese, for closing that
HBO pay gap!). Now female empow-
erment is hitting workout wear. The
North Face just announced a large in-
vestment in women’s product design
and opened two community-building,
ladies-only stores. Wylder recently
launched as the first online outdoor
company by women for women, sell-
ing top-notch, attractive gear. Ap-
parel company Mpowher donates
proceeds to female-focused non-
profits each month. We can’t stop
high-fiving, because when we support
brands that support us, we get prod-
ucts that fit us better and inspire our
workouts, and we create a more ac-
tive world for all. Talk about winning!

J U LY/AU G U S T 2 0 1 8
WARM UP FITNESS P22

Core Values
Like a downward
IQUE dog, but harder:
TEC H NO O L
SC H The Swiss ball pike
sculpts a rock-
solid core—and
strengthens your
shoulders and legs.
Nail it now.

THE STE P S
1. Start in pushup
position with hands on
floor and shins on ball.
2. Brace abs and keep
legs straight as you
raise hips toward
ceiling, drawing ball
toward arms.
3. Pause; slowly roll
back to start.

WATCH FOR
A Curved Back This
means your core isn’t
working hard enough.
Glance in the mirror if
you can to make sure
your spine is straight.
Slippery Feet Your
toes, not shins, should

IGOR POLZENHAGEN (WOMAN ON BALL); COURTESY OF BANDIER (WOMEN IN LEGGINGS); RAMI NIEMI (ILLUSTRATION)
be making most of the
contact with the ball
when you’re piked.

ON THE RISE
We thought high-waisted
leggings were just a fad. But now

56%
we can’t imagine life without
them. That’s why we’re stoked
that not only is the style here to
stay, but it’s getting better: Brands
The surge in human growth hormone
(HGH) women saw after strength (Endeavor Athletic, Lululemon,
training versus steady cardio, despite
torching the same amount of cals.
C9 Champion) are pushing the
HGH spurs fat burning and muscle rise even higher, for pants with
building, but your tracker won’t show
it. So don’t be bummed by numbers
more coverage and leaner, cleaner
post-lifting—some changes run deep. lines. Love ya, mean it.
Source: Journal of Science and Medicine in Sport

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8

Because I lift
the cutest
weights
#MyReasonToMove

And the workout never stops.

Stay energized around the clock with
nutrient-packed Sun-Maid Raisins,
nature’s original energy snack.
Share #MyReasonToMove with us on
  

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You’re about to discover
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transforming your body.
BURN FAT FAST
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151572
 Megaformer
Meghan Markle swears
this machine (popping up
in studios across the U.S.)
changed her body in just
two classes. Here’s what
to know before you hop on.
Meet It The Megaformer has a
stable platform on each end with a
sliding carriage in between, which
can be spring-loaded with 0 to 180
pounds of resistance. You’ll also
find handlebars and cable pulleys
for your hands and feet.

Understand It The gliding carriage

makes low-impact exercises (think
lots of lunge and plank variations)
instantly more challenging by
adding instability and extra
resistance. You’ll fire up tons of
tiny muscles in the process.

Try It Arrive early and ask for a

demo, says Amanda Freeman,
founder of Megaformer studio SLT,
to get up to speed on the machine’s
parts. During class, you’ll be told
where to put your hands and feet
(lines on the carriage are markers)
and how many springs to use.

Perfect It Your abs power you

through the exercises, says
Freeman, so make sure they’re
always engaged—before every
instruction, think, Core first.
(Eventually, recruiting those
muscles will be second nature.) Be
mindful of your knees and elbows
too; never lock them out, as that
The Megaformer is available
puts strain on joints. Having a hard
in a number of classes time following the moves? Next
nationwide, like Core40, The time, ask the front desk to point
Studio (MDR), and Lagree out a regular, then peek at her
Fitness, but similar machines if you get lost. It takes about
can have other names (like
four classes to try most of
WundaBar’s WundaFormer).
the moves, so go easy on
yourself if you feel
overwhelmed at first.
ASHLEE GADD PHOTOGRAPHY

J U LY/AU G U S T 2 0 1 8 WO M E N’S H E A LTH

WARM UP FOOD P28

Basic
Corn,
4 -WORD PITCH

Produce You
Reborn
Butter and salt? Been there, eaten
Should Pick that (over and over). Take a hint from
trending street corn and throw some
Misfits of the farm fun stuf on that ish! These three
never get chosen for simple additions amplify the taste
and bank bonus healthy points.
the grocery team.
“Our culture tells us
misshapen fruits
and veggies aren’t Coconut oil spray +
as good as flawless cinnamon + lime zest
Brings out corn’s
ones, but they’re natural sweetness, plus
just as tasty and provides free-radical
healthy,” says Sarah fighters (clutch for all
your days outdoors)
Phillips, founder
of Ugly Produce is
Beautiful. If not
more so: Growing
research shows Olive oil spray +
marred produce nutritional yeast
may have more Delivers a cheesy taste
and texture—but it’s
antioxidants from vegan—and packs
fighting off the protein, fiber, and extra
elements that dis- B vitamins
figured it. Try a sub-

MIKE GARTEN, FOOD STYLING: CHRISTINE ALBANO, PROP STYLING: CATE GEIGER KALUS; RAMI NIEMI (ILLUSTRATION)
scription box, like
the one at Imperfect
Produce.com. Olive oil spray +
Aleppo pepper
Provides healthy fats
(love you, EVOO), and
Aleppo’s capsaicin—
cayenne pepper works
too—revs metabolism
Disrupting
Dinner
Cookware has oicially joined
eyeglasses and mattresses in the
mail-order space. Cool companies
are rolling out equally shiny, less
pricey alternatives to kitchen
classics, cutting out the middle-
man. Take GIR’s silicone spatulas,
whose one-piece design flexes into
any nook. Or the Field Company
Field Skillet, a six-pound (!) cast-
iron beauty. Then there are Made
In’s stainless-steel pots, half the
competition’s price (they say).
Just one Q: Where to register first?!
Source: WH advisory board member Keri Glassman, RD

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8

LEAVE
NO KNEE
UN-
SKINNED.

Kid Harder
with delicious TruMoo Chocolate Milk.
TM

No high fructose corn syrup, no GMO

ingredients, and the protein,calcium, and
vitamins your active kids need to refuel.
Tru taste Tru nutrition Tru fun
 WARM UP FOOD P30

A,
i ns d .
m e um
v i ta a c k l e n i
of s p se
ull a i ng
i s f a s t o s ti
us d p o
a g n y- b
p ar K , a unit
As and mm
C , th i
wi

D E LI S
H
HEARST STUDIOS; ORIGINAL RECIPE BY ANNA JONES

N UTR A N D I N G R E D I E NT S M A K E IT N OW
ISH
12 oz Asparagus Chop asparagus; set tips

One-Pot
aside for later. In a skillet,
12 oz Linguine
place asparagus pieces,
1¹⁄2 cups Frozen peas pasta, 1 cup peas, 1 Tbsp oil,

Pesto Pasta 2 Tbsp EVOO lemon zest, and ¼ tsp salt.

Add 4 cups boiling water
2 tsp Lemon zest and simmer, stirring, 8
2 cups Basil leaves minutes. Add tips; simmer
This easier-than-it-looks dish is bursting 2 minutes. Pulse basil, Parm,
with fresh summer flavor—the definition ¹⁄3 cup Parmesan,
1 Tbsp oil, 2 Tbsp lemon
grated
of feel-good food. juice, rest of peas, S&P.
2 Tbsp Lemon juice Toss with pasta mixture.

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8

WARM UP MIND P32

Let It Woe
YOU DE SE RVE IT

Outsource
Go ahead and make that headline your new mantra. Feeling anxious can help you Chores
remember things, says a recent study. That’s because when we’re in a slightly “My husband
negative mindset, even objective info gets filed with an emotional tag, making it and I went from
easier to recall. But to do so, your anxiety has to stay in check. Our go-to tricks: casually order-
ing food to
TR ACY MIDDLETON GABRIE LLE PORCARO MARI S SA GAIN SBU RG needing end-
Health Director Senior Market Editor Senior Editor
less groceries
“Name the emotion that’s “Say out loud the worst “I think, What can I do
stressing you out. Then thing that could happen. right now to make X for two kids.
greet it: Say, ‘Hello, fear’ When it comes out of your better? If I come up with But shopping
or ‘I see you, lack of confi- mouth, you’ll realize how something, I do it. If the with children is
dence,’ verbally or in your unlikely it is to occur.” answer is nothing, I repeat,
head. By identifying and Not right now. It reminds a time-sucking,
confronting the feelings, me to brush it of and hair-pulling
you weaken them.” revisit later, if needed.”
ha
t endeavor…one
a y t do c that left us
s
I ve d.”a
id
y d I h a o te sending snap-
, wh oh! w…n
gh — ro
py texts about
“ U i n g to m o r
t h p t to
ap who needed to
pick up what.
Now we order
through
Instacart, an
app that deliv-
ers your ‘cart’
from local
markets. Ser-
vice fees make
it costlier, but
it pays for itself
in stress relief
and marital
peace—which
new research
on outsourcing
actually
proves. Worth
every penny!”
—Michelle Ruiz,
a writer in NYC

3
The number of days after
which super-active women
(those who sweat almost
every day) saw an increase in
TRUNK ARCHIVE

depressive symptoms—
hostility, fatigue—when they
skipped their workout
Source: Journal of Afective Disorders

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8

 W CA
O

RB
L
GL
ALC/VOL

EE
TE

U
N FR

100 CALORIES • ALL NATURAL FLAVORS • LOW CARB

WARM UP H E A LTH P34

Sun’s Out, Gums Out

Who knew dentist and cool could appear in the same sentence? Stylish startups—Lydian
Dental, with its fleet of RV-esque clinics; Floss Bar, the Drybar of dentistry; and Cocofloss, a
floss line so chic, it’s sold at Anthro—have us more excited about oral care than anyone
should be. Except maybe the pros behind them. We prodded them for summer-smile tips.

BETH STERNBAUM/ART PARTNER (SMILE); COURTESY OF NEEDLE NAILS (NAILS); RAMI NIEMI (ILLUSTRATION)
FO LLOW TH E O N E - FO R - O N E R U LE LI G HTE N TO B R I G HTE N CHOMP FOR YOUR CHOMPE RS
“Sugary, acidic beverages like rosé “We all want white teeth, especially “The more you sweat, the less saliva
strip your teeth of key minerals, for summer. The best at-home you may produce—blame dehydra-
weakening enamel and putting you products have peroxide, as it tackles tion. The problem with that? Saliva
at risk for erosion. To help prevent below-surface stains. But natural has proteins and minerals that
sugar from clinging to your teeth and options are everywhere. Charcoal rebuild enamel, plus antimicrobial
acid from sitting in your mouth, drink can help remove temporary surface properties to kill bacteria. Eat
a glass of water for each glass of stains, such as those from red wine, crunchy veggies like celery to keep
wine you sip.” —Chrystle Cu, DDS, tea, and cofee.” —Geri Robin, DMD, spit going.” —Joshua Turnbull, DDS,
Cocofloss cofounder Floss Bar and private dentist Lydian Dental cofounder and CEO

IMMUNITY IN A BOTTLE The New Nail Art

There’s never a good time to get Search #NailTattoo (or #TattooNails) on
sick, but if there’s a (really!) bad Instagram, and among the gel designs,
time, it’s our season of adven- you’ll see bare fingernails with “permanent”
ture. That’s why we’re loving sketches. They’re generally safe but come
Nuun’s new line of Immunity with risks, says dermatologist Kavita Mari-
tablets ($7, nuunlife.com). walla, MD. Since the nail plate is thicker and
Packed with anti-inflammatory harder than skin—and covers an area that, if
ingredients (elderberry, ginger, punctured, is extra susceptible to infection
zinc) and electrolytes to hydrate, (because it’s rarely exposed)—you want an
it turns water into liquid gold. artist who has specific experience drawing
We’re toting it everywhere. on nails. (Ask to see her portfolio.) The tats
last as long as it takes your nails to grow out.

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8

 ©2018 Walgreen Co. All rights reserved.
Take small steps
to balance nutrition
Walgreens is here to help you take
small steps to feel your best. That’s why
we’re close by with all the vitamins and
supplements you may need to achieve
your health goals. Take your irst step
at Walgreens.com/GetHealthyHere.

Use as directed.
WARM UP S E X UA L H E A LTH P36

Keep Your Cool

(Everywhere)
When it’s hot out there, it’s
not always so hot down there.
With heat comes annoying Smart
gyno trouble. Watch for these Gains
top ofenders. When it comes to pregnancy
weight, your doc may not
have better insight than the
stranger chatting you up at
the store—at least that’s
the takeaway from new re-
search. “The problem is
there isn’t a one-size-fits-all
answer,” says Suzanne
Phelan, PhD, a professor of
public health at Cal Poly
State University. “Recom-
mended gain ranges are
based on prepregnancy
BMI. The lower your start-
ing BMI, the more weight
you’re advised to gain.” For
example, someone with a
normal BMI of 18.5 to 24.9
should gain 25 to 35 pounds
(a higher BMI of 25 to 29.9
warrants only 25 pounds,
tops). Use an online BMI
calculator, then visit ACOG
.org for the right rec. “There
are issues with BMI as a
body-fat measure, so con-
sider it a convo starter with
your MD,” Phelan adds.
Keep in mind, women can
fall outside the range and
Cycling Swimming Serious Sweating still have a healthy term, so
THE PROB Women who ride THE PROB Hanging out in a THE PROB Running and don’t stress too much.
are likelier to report UTIs, damp suit post-dip could outdoor workouts get
per a recent study. Sitting lead to more yeast and sweatier in the heat, which

26.3
in one position for hours in urinary tract infections, means your clothes can
nonbreathing spandex says NYC gyno Alyssa stick to your vulva and cre-
gives bacteria a home to Dweck, MD. “Bacteria and ate irritation. Plus, drip-
lounge in, says Thomas yeast thrive in moist, dark ping sweat can also move
Gaither, MD, a researcher places like a wet bikini.” bacteria from your rear to The percentage of
at the University of Califor- your vagina. Eek. pregnant women who
THE FIX Bring extra bot-
nia at San Francisco. receive appropriate
toms to the pool or beach THE FIX Apply a thin layer
THE FIX Don’t push through and change into them as of coconut oil on areas weight advice (based
bathroom urges—pull over soon as you can. Prone that chafe, says Dr. Dweck. on Institute of
and take a break to go. to yeast infections (you It helps fabric glide over Medicine guidelines)
“Peeing flushes out get a few a year)? A daily skin, and the oil creates a from their doctor
STOCKSY.COM; RAMI NIEMI (ILLUSTRATION)

bacteria in your urethra, probiotic can keep your barrier to sweat, reducing Source: Journal of Women’s Health

preventing infections.” pH on point. the drip factor.

THE PRICE WE PAY In all but 14 states (seven more are hopefuls), there’s a tax on period
products. Not cool, especially ’cause our toiletries often cost more than men’s. Enter Boxed
.com, where you can shop surcharged items (like body wash) at a discount, and Billie razors
(mybillie.com), which gives a rebate for referrals, all to make up for years of overspending. Bless!
WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8
WARM UP HOME P38

You Grow, Girl!

ICYMI, houseplants are having a major moment—an explosion, rather. Best for
Finally! Studies show they’re natural air purifiers, mood boosters, Beginners
This snake plant can
and even creativity enhancers. Get in on it and get waaay healthier. survive in low-light
situations and with
infrequent watering
(every two to three
weeks). Other
options: ZZ and
pothos plants.

The Art of
the Cluster
Plants stand out
when they have Sitting Pretty
siblings. Odd Outside, air plants
numbers look best, grow on top of tree
especially when branches and
you vary size, don’t need soil to
height, texture, survive (just a lot
and growth habits. of humidity). They
make great bath-
room windowsill
companions.

Picturesque
Patterns
Stripy, multicolored
plants, like this
rattlesnake, show-
case how stunning
nature can be. No
wonder they’re the
hottest thing. DANIELLE OCCHIOGROSSO (PLANTS); COURTESY OF SUBJECT (PORTRAIT)

1 . P UT R E A L TH O U G HT I NTO IT finger or a toothpick. You also want to ask

“Talk with a salesperson as if you were about how your plant grows—up? out?
Green adopting a dog to find the right plant for you.
Do you travel often? Are you a responsible
down?—because if you take care of it well,
it may get quite big. You can theoretically
adult? How ideal is your home [in terms of have it forever.”
natural light]? And be honest. You’d think I’d
swears Eliza have all these sophisticated plants at home, 3 . E S TA B LI S H A RO UTI N E A SA P
but I’m a busy business owner—my place is “As soon as you get home, decide where
filled with the most basic, novice ones.” you’ll keep your plant and when you’ll check
on it—maybe that’s every Sunday as you
2 . G ET TO K N OW YO U R BA BY chill in your face mask. Set an iCal reminder
“Never leave without specific instructions on if you need to for the first few weeks. The
on how to buy water and light needs. Overwatering is the best way to keep your new friend happy is to
and care for number one killer.…Only dampen when the make it a part of your lifestyle rather than
soil is dry two inches down; check with your an oft-forgotten chore.”

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8

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Bottle Design are trademarks of POM Wonderful LLC or its affiliates. PJ180501-14
WARM UP HOME P40

OUR
OW N Y I N G
MOR N

A.M. of Champions
TA K E B A B Y S T E P S “What you do in the morning dictates the

popcorn

when I wake up—like make a smoothie with kale,

Betty Gilpin is no
stranger to early
wake-up calls.
spirulina, almond milk, almond butter, protein
Hair and makeup
(read: Aqua Net and powder, and coconut oil—it puts me on track to do a series
glitter) start at
4:30 a.m. for
Netflix’s GLOW, a
series on the ’80s S P E A K K I N D LY
Gorgeous Ladies
of Wrestling, in
which she plays as a mini spa experience. Instead of focusing Joanna Vargas
Super Nova
Debbie “Liberty Serum, $295,
joannavargas
Belle” Eagan. on a new zit, I think, We’re going to be .com
With season two
wrapped (launching
June 29), here’s
kind to ourselves today.” G E T C H AT T Y “I walk my
how she maximizes
her mornings. dog Babe during the park’s leashless
By Kristin Canning
hours. I talk to him and often meet up

with a friend. It feels good to connect with

JASON KIM/NETFLIX (GILPIN PORTRAIT); DANIELLE OCCHIOGROSSO (SERUM);

people early.” F I N D S PA C E T O C R E AT E “I write for half an hour

COURTESY OF SUBJECT (GILPIN AND DOG); GETTY IMAGES (ALL OTHERS)

about my dreams for my acting process.

and I’m too tired to self-edit, so I’m the freest with

my writing.” S W E AT S M A R T

you lift a three-ounce weight 160 times. Now, I do

HIIT classes. I walk differently. My muscles feel alive.”

WO M E N’S H E A LTH J U LY/AU G U S T 2 0 1 8
EAT YOUR HEART OUT.
This 4th of July, declare your independence from unhealthy
snacking. W∂ nderful Almonds are heart healthy, a good source of
protein and fiber, and won’t get in the way of your summer goals.

Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may
reduce the risk of heart disease. See nutrition information for fat content. © 2018 Wonderful Pistachios & Almonds LLC. All Rights Reserved. WONDERFUL, the Package Design and accompanying
logos are trademarks of Wonderful Pistachios & Almonds LLC or its affiliates. WA180411-23
 Gym
Hair, Don’t
Care
YES, IT’S POSSIBLE TO LOOK THIS GOOD
POST-WORKOUT. TRY THE HEAT-FREE LOCKER
ROOM HACKS THAT DELIVER VOLUMINOUS,
SHINY STYLES. JUST WASH AND GO (GO, GO!).
By Maddie Aberman
BETH STUDENBERG/THELICENSINGPROJECT.COM

J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E A LTH / 4 3
 Find Your
Game Plan
To achieve #CurlGoals—shine,
bounce, definition—you need
moisture, says Andrew Fitz-
simons, a celebrity hairstylist
in Los Angeles. Look for a lotion

Curly
with hydrators like shea butter
or avocado oil (Marc Anthony’s
has both). Work through damp,
unbrushed hair with your
fingers. Then, hands of! Too
much touching causes frizz.
1. Marc Anthony Defrizz
& Define Curl Cocktail, $9,
at Ulta

Finger-comb damp hair

(brushes can straighten
bends), then apply an air-dry
cream—a must for enhancing
Wavy waves and eliminating frizz—in
sections so it goes on evenly,
says Fitzsimons. For extra
definition, twist inch-wide
sections of hair, then let air-dry.
2. Alterna Haircare Caviar
Resort Breeze Air-Dry Styling
Balm, $28, at Sephora

“Air-drying can leave straight

hair looking flat and lifeless,”
says Fitzsimons. To avoid limp
locks, apply conditioner only
Straight

from the ears down. Then

BETH STUDENBERG/THELICENSINGPROJECT.COM (WOMAN); COURTESY OF VENDOR (PRODUCTS)

scrunch a light mousse
through brushed, towel-dried
strands. “As hair dries, flip
your part from side to side and
squeeze the ends to boost
body,” says Fitzsimons.
3. John Frieda Luxurious
Volume Perfectly Full
Mousse, $10, at drugstores

Stretching your curls will

make hair appear longer and
1 2 3 help it stay tangle-free, says
Fitzsimons. Coat combed,
towel-dried hair with a hydrat-
Coily

ing cream, then tie it up into a

4 loose, high pony. The tension
and weight of the ponytail will
pull on the spirals to elongate
their shape. Let it down when
hair is slightly dry.
4. Carol’s Daughter Pracaxi
Nectar Curl Twisting Custard,
$13, at Sally Beauty

4 4 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
 PRETTY &
PROTECTED
Our multi-tasking foundations
love your skin with long-lasting,
weightless coverage, protective
antioxidants and powerful sun
protection. All of our SPF products
are recommended by The Skin
Cancer Foundation as effective
broad-spectrum sunscreens.

THE SKINCARE MAKEUP TM DERMATOLOGIST & ALLERGY TESTED. JANEIREDALE.COM #TheSkincareMakeup

 beauty style
1

5. Packable Cardio
“I often have shoots in the
middle of nowhere without
access to a gym, so I always
bring my jump rope. All it
takes is 5 or 10 minutes to
get a workout in.”

ER 6. Makeup Must-Have
G ET H 3 “When I’m having my ‘no-
G L O W

COURTESY OF ISKRA LAWRENCE INSTAGRAM (RED SWIMSUIT, BLACK-AND-WHITE SHOT); GETTY IMAGES (SMOOTHIE, ROME, JUMP ROPE); DANIELLE OCCHIOGROSSO (SPARK
makeup’ days, I throw on a
little bit of this mascara

Iskra Lawrence and it makes me feel ready

to take on the world.”
L’Oréal Paris Voluminous

PERFUME); ZACK DEZON/GETTY IMAGES (LAWRENCE IN BLUE DRESS); DENNIS LEUPOLD (DEMI LOVATO ALBUM); COURTESY OF VENDOR (OTHER PRODUCTS)
Lash Paradise Waterproof
This Brit, who goes unretouched in the #AerieREAL Mascara in Black, $10,
campaign and serves as an ambassador for the National lorealparisusa.com
Eating Disorders Association, wants to empower women.
Here, her thoughts on self-love and feeling your best. 7. Her Biggest Passion
4 “Health is so much more
By Erin Stovall 5
than just a size or getting an
eight-pack. I struggled with
1. Handling Haters 6 body dysmorphia and disor-
“Block, delete, then do some- dered eating. Even though
thing that makes you happy. I was slimmer, mentally I
I like to text a girlfriend or look wasn’t well, and I was abusing
at my gratitude list. It reminds my body with exercise. If
me of all the great things I have we talk about health, we need
going for me. Young girls follow to talk about how it comes
me on social media, and I want from the inside out.”
to let them know that they’re 7
more than just their looks.” 8. Radiance Booster
“For a long time, I couldn’t use
8
2. On-the-Go Snack scrubs because they were too
“A fresh smoothie or juice. It can harsh. This sugar-based one is
be a struggle to get vitamins nourishing, so it doesn’t strip
and minerals while traveling, away the oils in my skin.”
but a veggie smoothie makes L’Oréal Paris Pure-Sugar
me feel great—and way better Nourish & Soften Face Scrub,
than cafeine ever could. I ac- $13, lorealparisusa.com
tually don’t drink cofee.” 9
9. Workout Anthem
3. Relaxation Destination “‘Sorry Not Sorry.’ I’m a big
“Rome. It’s absolutely Demi Lovato fan, and songs
the most romantic place.” that empower females get me
pumped up.”
4. Travel Buddy
“I bring my fragrance every- 10. Skin-Care Obsession
where. It smells like orange “I love face sprays! I throw
flower and vanilla and makes this rosewater one in my bag
me happy. It’s the best when so I can refresh anytime.”
someone compliments it.” Mario Badescu Facial
Wild Spark X Iskra Eau de 10 Spray with Aloe, Herbs and
Parfum, $30, aerie.com Rosewater, $7, ulta.com

4 6 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
 Ingredients
to Rethink
1 . PA R A B E N S
Look for methyl-,
butyl-, ethyl-, and
propylparaben 3 . PHTHAL ATE S
on the ingredient These chemicals
list: These pre- are found in fra-
servatives are grances, helping
used to prevent them last longer,
bacteria growth and in some
in products, but cosmetics (like
there is evidence nail polish and
that they mess hair spray), to
with hormone lend flexibility.
levels. One study They’re readily
cited a decrease absorbed by the
in menstrual skin and mimic
cycle length in estrogen in the
women with body, which dis-
increased levels rupts hormone
of parabens in levels and cy-
their urine. cles. Studies
have linked them
to breast cancer.
2 . S U LFATE S
Sodium lauryl
sulfate (SLS) and 4 . PE G S
sodium laureth A.k.a. polyethyl-
sulfate (SLES) ene glycol, it can
are surfactants function as an
often used in emulsifier or sol-
shampoos and vent, allowing
washes to create other ingredients
lather and give to better pene-
a deep clean. trate the skin.
They are known The issue? PEGs
to strip skin of are often con-

Clean Up moisture and

natural oils,
which can lead to
dryness, redness,
taminated with
ethylene oxide
(a known carcin-
ogen) and 1,4-

Your Beauty and sensitivity. dioxane (a likely

carcinogen).

Routine 5 . SY NTH ETI C

F R AG R A N C E S
First, “perfume”
Want to go green? Focus on your body. or “fragrance”
“The skin below your chin accounts for the on a label is a
catchall term for
majority of your surface area, so start there any number
to make a major impact fast,” says Sarah of ingredients
Villafranco, MD, founder of natural skin-care that can legally
remain undis-
company Osmia. Our guide makes it doable. closed by manu-
facturers. (Often,
By Lauren Balsamo
fragrance con-
tains phthalates
and skin-drying
alcohols.) Sec-
ond, engineered
scent is sensitiz-
ing. “It can cause
anything from
chronic head-
aches to skin
rashes,” says
MARCUS OHLSSON/TRUNK ARCHIVE

Dr. Villafranco.

4 8 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
 HORMONE
FREE
birth control

PARAGARD ®
(intrauterine copper contraceptive)—
Talk to your doctor about the only
hormone-free IUD*

100% hormone free

and over 99% effective

No daily pill routine, just a simple

monthly string check you do yourself

Immediately reversible so you can

1 start trying to get pregnant the same
day it's removed

Lasts for up to 10 years, but can be

removed at any time†

*IUD=Intrauterine device.
†
Must be removed by a healthcare professional.

WHAT IS PARAGARD?
PARAGARD is a copper-releasing device that is placed in your uterus to prevent pregnancy for up to 10 years.
IMPORTANT SAFETY INFORMATION
Do not use PARAGARD if you have a pelvic infection, get infections easily or have certain cancers. Less than 1% of
XVHUVJHWDVHULRXVLQIHFWLRQFDOOHGSHOYLFLQŴDPPDWRU\GLVHDVH,I\RXKDYHSHUVLVWHQWSHOYLFRUVWRPDFKSDLQRULI
PARAGARD comes out, tell your healthcare professional. If it comes out, use back-up birth control. Occasionally,
PARAGARD may attach to or in rare cases may go through the uterine wall and may also cause other problems.
In some cases, surgical removal may be necessary. Although uncommon, pregnancy while using PARAGARD
FDQEHOLIHWKUHDWHQLQJDQGPD\UHVXOWLQORVVRISUHJQDQF\RUIHUWLOLW\%OHHGLQJRUVSRWWLQJPD\LQFUHDVHDWƓUVW
but should decrease in 2 to 3 months. PARAGARD does not protect against HIV/AIDS or sexually transmitted
diseases (STDs).
Available by prescription only.
You are encouraged to report negative side effects of prescription
drugs to the FDA at www.fda.gov/medwatch or call 1-800-FDA-1088.
Please see the following page for a brief summary of
Prescribing Information.

PARAGARD is a registered trademark of CooperSurgical, Inc.

© 2018 CooperSurgical, Inc. PAR-41285 January 2018
paragard.com
BRIEF SUMMARY ParaGard® T 380A Intrauterine Copper Contraceptive
ParaGard® T380A What if I become pregnant while using ParaGard®?
Intrauterine Copper Contraceptive If you think you are pregnant, contact your healthcare professional right
This brief summary does not take the place of talking to your doctor away. If you are pregnant and ParaGard® is in your uterus, you may get
about your medical condition or your treatment. a severe infection or shock, have a miscarriage or premature labor and
delivery, or even die. Because of these risks, your healthcare provider will
ParaGard® T 380A Intrauterine Copper Contraceptive is used to prevent recommend that you have ParaGard® removed, even though removal may
pregnancy. It does not protect against HIV infection (AIDS) and other cause miscarriage.
sexually transmitted diseases.
If you continue a pregnancy with ParaGard® in place, see your healthcare
What is ParaGard®? provider regularly. Contact your healthcare provider right away if you get
ParaGard® (intrauterine copper contraceptive) is a copper-releasing device fever, chills, cramping, pain, bleeding, flu-like symptoms, or an unusual,
that is placed in your uterus to prevent pregnancy for up to 10 years. bad smelling vaginal discharge.
ParaGard® is made of white plastic in the shape of a “T.” Copper is wrapped
A pregnancy with ParaGard® in place has a greater than usual chance of
around the stem and arms of the “T”. Two white threads are attached to
being ectopic (outside your uterus). Ectopic pregnancy is an emergency
the stem of the “T”. The threads are the only part of ParaGard® that you
that may require surgery. An ectopic pregnancy can cause internal
can feel when ParaGard® is in your uterus. ParaGard® and its components
bleeding, infertility, and death. Unusual vaginal bleeding or abdominal pain
do not contain latex.
may be signs of an ectopic pregnancy.
How long can I keep ParaGard® in place? Copper in ParaGard® does not seem to cause birth defects.
You can keep ParaGard® in your uterus for up to 10 years. After 10 years,
you should have ParaGard® removed by your healthcare provider. If you What side effects can I expect with ParaGard®?
wish and if it is still right for you, you may get a new ParaGard® during The most common side effects of ParaGard® are heavier, longer periods
the same visit. and spotting between periods; most of these side effects diminish after
2-3 months. However, if your menstrual flow continues to be heavy or
What if I change my mind and want to become pregnant? long, or spotting continues, contact your healthcare provider.
Your healthcare provider can remove ParaGard® at any time. After discontin-
uation of ParaGard®, its contraceptive effect is reversed. Infrequently, serious side effects may occur:
• Pelvic inflammatory disease (PID): Uncommonly, ParaGard® and other
How does ParaGard® work? IUDs are associated with PID. PID is an infection of the uterus, tubes,
Ideas about how ParaGard® works include preventing sperm from reaching and nearby organs. PID is most likely to occur in the first 20 days after
the egg, preventing sperm from fertilizing the egg, and possibly preventing placement. You have a higher chance of getting PID if you or your partner
the egg from attaching (implanting) in the uterus. ParaGard® does not stop have sex with more than one person. PID is treated with antibiotics.
your ovaries from making an egg (ovulating) each month. However, PID can cause serious problems such as infertility, ectopic
How well does ParaGard® work? pregnancy, and chronic pelvic pain. Rarely, PID may even cause death.
Fewer than 1 in 100 women become pregnant each year while using More serious cases of PID require surgery or a hysterectomy (removal
ParaGard®. of the uterus). Contact your healthcare provider right away if you have
any of the signs of PID: abdominal or pelvic pain, painful sex, unusual or
Who should not use ParaGard®? bad smelling vaginal discharge, chills, heavy bleeding, or fever.
You should not use ParaGard® if you • Difficult removals: Occasionally ParaGard® may be hard to remove
• Might be pregnant because it is stuck in the uterus. Surgery may sometimes be needed to
• Have a uterus that is abnormally shaped inside remove ParaGard®.
• Have a pelvic infection called pelvic inflammatory disease (PID) or have • Perforation: Rarely, ParaGard® goes through the wall of the uterus, espe-
current behavior that puts you at high risk of PID (for example, because cially during placement. This is called perforation. If ParaGard® perforates
you are having sex with several men, or your partner is having sex with the uterus, it should be removed. Surgery may be needed. Perforation
other women) can cause infection, scarring, or damage to other organs. If ParaGard®
• Have had an infection in your uterus after a pregnancy or abortion in the perforates the uterus, you are not protected from pregnancy.
past 3 months • Expulsion: ParaGard® may partially or completely fall out of the uterus.
• Have cancer of the uterus or cervix This is called expulsion. Women who have never been pregnant may be
• Have unexplained bleeding from your vagina more likely to expel ParaGard® than women who have been pregnant
• Have an infection in your cervix before. If you think that ParaGard® has partly or completely fallen out,
• Have Wilson’s disease (a disorder in how the body handles copper) use an additional birth control method, such as a condom and call your
• Are allergic to anything in ParaGard® healthcare provider.
• Already have an intrauterine contraceptive in your uterus
You may have other side effects with ParaGard®. For example, you may have
How is ParaGard® placed in the uterus? anemia (low blood count), backache, pain during sex, menstrual cramps,
ParaGard® is placed in your uterus during an office visit. Your healthcare allergic reaction, vaginal infection, vaginal discharge, faintness, or pain. This
provider first examines you to find the position of your uterus. Next, he or is not a complete list of possible side effects. If you have questions about a
she will cleanse your vagina and cervix, measure your uterus, and then side effect, check with your healthcare provider.
slide a plastic tube containing ParaGard® into your uterus. The tube is
removed, leaving ParaGard® inside your uterus. Two white threads extend When should I call my healthcare provider?
into your vagina. The threads are trimmed so they are just long enough for Call your healthcare provider if you have any concerns about ParaGard®.
you to feel with your fingers when doing a self-check. As ParaGard® goes Be sure to call if you:
in, you may feel cramping or pinching. Some women feel faint, nauseated, • Think you are pregnant
or dizzy for a few minutes afterwards. Your healthcare provider may ask • Have pelvic pain or pain during sex
you to lie down for a while and to get up slowly. • Have unusual vaginal discharge or genital sores
• Have unexplained fever
How do I check that ParaGard® is in my uterus? • Might be exposed to sexually transmitted diseases (STDs)
Visit your healthcare provider for a check-up about one month after • Cannot feel ParaGard®’s threads or can feel the threads are much longer
placement to make sure ParaGard® is still in your uterus. • Can feel any other part of the ParaGard® besides the threads
You can also check to make sure that ParaGard® is still in your uterus by • Become HIV positive or your partner becomes HIV positive
reaching up to the top of your vagina with clean fingers to feel the two • Have severe or prolonged vaginal bleeding
threads. Do not pull on the threads. • Miss a menstrual period
If you cannot feel the threads, ask your healthcare provider to check if CooperSurgical, Inc
ParaGard® is in the right place. If you can feel more of ParaGard® than 95 Corporate Drive
just the threads, ParaGard® is not in the right place. If you can’t see your Trumbull, CT 06611
healthcare provider right away, use an additional birth control method. If
This brief summary is based on ParaGard® FDA-approved patient labeling,
ParaGard® is in the wrong place, your chances of getting pregnant are
Rev. 9/2014.
increased. It is a good habit for you to check that ParaGard® is in place
once a month. PAR-41288
You may use tampons when you are using ParaGard®.
 4. SCRUB
Beauty products
have been found
Squeaky- at low levels in sur-
face water (likely a
Clean result of products
being rinsed down
Substitutes the drain), which 5 . D O - IT-A LL
may have a nega- BA LM
1 . B O DY WA S H tive impact on ma- Liquid petroleum
This formula for- 4 rine life. Using an and mineral oil—
goes synthetic fra- eco-friendly scrub the primary ingre-
grance for a blend 1 benefits not only dients in standard
of essential oils your skin but also skin-healing oint-
that have thera- the environment. ments—are meant
peutic properties Grown to protect skin and
and can impact the Alchemist prevent moisture
nervous system. Body Exfoliant, loss by creating an
Rosemary and $34, david occlusive barrier.
lemon (the primary pirrotta.com The downside:
oils in this blend) They can harm the
have proven mood- environment and
boosting efects. clog pores too. This
Burt’s Bees balm, however, is
Body Wash made of nourishing
Rosemary & plant oils to pro-
Lemon, $9, at tect and heal skin.
drugstores 5 Pai Head to
Toe Hero Bu-
2 . BATH S OA K riti Balm, $30,
Many ingredients paiskincare.us
used in products
have the ability
to pass through
the skin and enter
the blood. It’s
especially impor-
tant to play it safe
with soaks and
salts (this one has
organic ingredi-
ents) since they’re
intended to deeply
penetrate skin to 2
heal muscles.
Plant
Apothecary
Super Soak,
$32, plant
apothecary.com
6 . B O DY O I L
JEFFREY WESTBROOK/STUDIO D, STYLING: ALMA MELENDEZ/HALLEY RESOURCES

Lotions are a mix

3 . S OA P 6 of oil and water,
Natural versions and anything with
are often high water requires a
in glycerin (a preservative since
by-product of it can grow mold,
the soap-making says Dr. Villa-
process that draws franco. “But a body
moisture into the oil eliminates the
skin). They also need for preserva-
lack harsh addi- tives like para-
tives, which can kill bens.” Apply this
good bacteria and 3 botanical blend to
strip oils. This one damp skin for the
has shea butter to same hydrating ef-
soften and clay to fects as a cream.
remove impurities. Tata Harper
Osmia Cofee Revitalizing
Mint Soap, Body Oil, $95,
$15, osmia tataharper
organics.com skincare.com

J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E A LTH / 51
 S K I N •YO U
R R
IE

M
ER, HAP

ON
SKIN

T H LY M
TE NT
ION

HI
LT

A
N
A TR
A FOR HE

4
“
I will
massage
3

my face to
smooth
and
sculpt.
2 ” By Lauren Balsamo

“Facial massage reduces excess

fluid, relieves tension, and
boosts circulation,” says Sadie
Adams, facialist and Sonäge
ambassador. Plus, it can lower
stress levels, keeping acne-
causing hormones in check. All
you need are five minutes, clean
fingers, and a facial oil or serum.

1
1. DEFINE 3. DEPUFF
JAW LI N E EYES
With your index 2 . LI F T Using your ring 4 . S O F TE N
fingers and CHEEKBONES fingers, lightly LI N E S
thumbs, pinch Take your index press and lift along Place your thumbs
the skin along your and middle fingers your brow bone at your temples
jawline starting and use them to from the inner and use your three
from the center of push up under your to outer corners middle fingers to
the chin and going cheekbones from of your eyes, draw small circles
outward to just the center of your says Chiu. Repeat from the center of
below your ears. face out toward your under eyes. This your forehead out
This will clear any temples. Finish by technique gently to the sides of your
congestion in the pinching the fleshy pumps out lym- face. “This reduces
skin tissue that may part of your cheeks phatic fluids to tension, which
be causing swelling to increase circula- deflate puiness can minimize lines
and puiness. tion for an instant and lessen dark from facial move-
HANNAH KHYMYCH/ART PARTNER

glow, says NYC acu- circles. ments, like frown-

puncturist Sandra ing,” says Adams.
Lanshin Chiu.

5 2 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 This Bottle’s Budge-Proof
the Balm Mascara
“Reusable, eco- “Hot yoga,
friendly bottles jogging in
are a given. But July—there’s
this has set a no workout this
new standard special fiber
thanks to formula can’t
its genius cap, withstand.”
which houses an —Kate Foster,
ultra-hydrating associate
lip balm.” beauty editor
—Erin Stovall, Thrive Cause-
associate beauty metics Liquid
editor Lash Extensions
Bkr Water Balm, Mascara, $24,
$22, sephora.com thrivecause
metics.com

What We’re
Sweating
#TEAMBEAUTY ON THE TOP-PERFORMING
PRODUCTS YOU NEED FOR WORK, YOUR
WORKOUT—AND EVERYTHING IN BETWEEN

Turmeric: Now
for Your Face
Beach-Day
“The antioxidant
Dupe
is a summer skin
“Achieve vacay
must. I wear
vibes—and
Verso’s serum
surfer-girl hair
under my SPF
goals—with
for beach days
what I’m calling
and slather on
‘Malibu, Bottled.’
Dr. Roebuck’s
This new salt
calming mask af-
spray smells like
ter a long hike.”
coconut sun- —Lauren
screen and gives Balsamo, senior
hair the same beauty editor A Dream
perfectly imper- Verso Antioxidant Eye Cream
fect texture as Booster, $95, “This one
an ocean dip.” versoskincare.com; checks all the
—Maddie Dr. Roebuck’s boxes: It’s
JEFFREY WESTBROOK/STUDIO D (BKR BOTTLE);
COURTESY OF VENDOR (ALL OTHER PRODUCTS)

Aberman, Tama Healing

beauty editor packed with
Mask, $28,
sephora.com vitamin C and
Bumble and firming peptides
Bumble Surf —and free of irri-
Malibu Beach,
$27, bumbleand tating fragrance
bumble.com and dyes.”
—Marta Topran,
beauty director
Drunk Elephant
C-Tango Eye
Cream, $64,
sephora.com

54 J U LY/AU G U S T 2 0 1 8
 1

Chill Out
1. Havaianas sunglasses,
$68, havaianas.com
2. Topshop crop top,
$26, topshop.com 3. Gap
shorts, $50, gap.com

CHRIS HUNT/ART PARTNER LICENSING (WOMAN); COURTESY OF VENDOR (STILLS)

Cali Girl Cool

Cutoff shorts, fitted tees, bright bathing suits…we all have some-
thing to learn from West Coast women. Here’s exactly how to
channel that looks-so-effortless style (plus, shopping inspo!), 3
according to three Golden State influencers.
5 6 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 DEAREST SNICKERS CUSTOMER,
We recently ran the below ad to tell you about new Espresso Snickers.
Admittedly, we were hungry when we created it, and only after we tried
the new flavor ourselves did we realize how irritable we were. We would
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 M OV HOW TO DO IT
TH E M E O F 1 Loop a resistance band
O NTH around hips and stand

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Mastering this band- rack or heavy
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J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E ALTH / 6 7
 What Winners Know
This is a story about competitive advantage. It’s a tale of fiercely
ambitious American distance runners who are celebrating historic successes
in the world’s biggest races. Their edge isn’t speed work or
extra training miles. It’s teamwork. And you can put it to work in your own life.
By Jen Ator

Super Des:
Boston champ
Desiree Linden
GETTY IMAGES

celebrates a
win for the
record books.

6 8 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
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 HER ARMS WERE
H stretched wide. Her
running jacket was
drenched. And her
expression seemed equal parts
“I’m so glad that’s over!” and “Is
this really happening?”
Hollywood couldn’t have
scripted it better. Our country’s
proverbial running drought had fi-
nally ended, amid an outpouring of
Mother Nature’s worst: Des Linden
had just become the first American
woman to win the famed Boston
Marathon in 33 years. This was the
same woman who had crossed the
finish line here five times before,
losing by just two seconds in 2011;
who had raced 15 marathons in
11 years—but never broken the
tape. The same woman who didn’t
think it was her day, but ended up
having the biggest day of her life.
April 16, 2018, was one of the of nowhere—a cascade of ground- Serena Burla, Struggling from the start of the
Flanagan, and
most memorable races in Boston’s breaking finishes: All three U.S. race, she was sure she’d eventually
Linden run
history—but the thunderous ap- women placed in the top 10 at the through brutally drop out. So Linden decided to
plause for Linden’s victory felt, in a 2016 Rio Olympics (a first-ever); harsh condi- shift her attention and energy
tions in Boston.
way, even bigger than that moment. Amy Cragg took bronze at the 2017 to the Americans running along-
For those who don’t follow profes- IAAF World Championships in side her: first, by hanging back to
sional marathoning closely, here’s London (the first U.S. woman to help Flanagan catch up to the
a quick recap: In 1984, American medal on that stage in 34 years); group after an untraditional
Joan Benoit Samuelsen took gold and three months later, Shalane bathroom break about halfway
at the inaugural women’s Olympic Flanagan triumphantly, fist- through; then by setting her sights
marathon; after her, only four other pumpingly clinched the 2017 New on helping powerhouse American
U.S. women had cracked the top 10, York City Marathon title (the first runner Molly Huddle—who was
and only one of them ever brought American female to win the race in making her Boston Marathon de-
home a medal (bronze for Deena 40 years). but—rally against the brutal head-
Kastor in 2004). As for other major winds to get closer to the leaders.
world marathon wins, well, you There was a similar public dis-
could count what we’ve collected A New Strategy play of “I’ve got your back” cama-
in the past 20 years on one hand… Linden’s race in Boston was in- raderie at the 2016 U.S. Olympic
and still have some fingers left over. spiring not just because she won, Marathon Trials. In beautiful
Then recently—and seemingly out but because of how she won. stride-for-stride rhythm, Cragg
and Flanagan led the pack until
the last few miles. With only
three Olympic spots and two other
“Today’s leading women are confident, experienced, fulfilled— contenders chasing them down,
Cragg refused to drop her training
and most important, they reach out beyond themselves.” partner, who was struggling with
—Mary Wittenberg, former CEO of New York Road Runners the record-high temps; she stayed
GETTY IMAGES

and race director of the New York City Marathon by Flanagan’s side, talking her
through it and even going out of
her way to grab her water. Cragg

70 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
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went on to win, then promptly It opened the floodgates to more Goucher and excel at endurance events—body
turned to wait. Linden came next. women getting ahead by getting Flanagan at the fat composition, decision-making
2012 Olympics
And then a severely dehydrated, together. “The legacy impact of that (left); Cragg and tendencies, pain tolerance (just
completely exhausted Flanagan— teamwork continues,” says Mary Flanagan at the to name a few). But why our
2016 U.S. Trials
who collapsed into her teammate’s Wittenberg, former CEO of New country’s top marathoners are
arms at the finish line. York Road Runners and the first dominating right now is shining a
Such blatant acts of benevolence female race director of the New light on another, less obvious asset:
are not something you see every York City Marathon. “If runners emotional connectivity.
day in competitive sports focused were granted ‘assists’ like basket- During tough times (or really
on individual performances. And ball players, Shalane Flanagan tough miles), women are more
not all that long ago, you wouldn’t would be top of the leader board.” likely than men to reach out to the
have seen it in this one either. Goucher, Cragg, Lisa Uhl, Emily people around them and offer, or
Two elite women training for the Infeld, Courtney Frerichs, Colleen seek, support. And experts say
same race with the same goal—to Quigley—they’re all women Witten- these compassionate exchanges
win!— rarely did so as teammates. berg says have experienced at least can have a powerful impact on a
That is, until the highest-profile one instance of finding their edge person’s mind and body—not just
female distance runners in the thanks to working alongside one the receiver’s, but the giver’s as
country—archrivals Flanagan and of the country’s all-time best. Even well. Think of it as a benevolence
Kara Goucher—rolled the dice and Linden has felt it, saying after Bos- boomerang effect: “It’s not like
gave it a shot in 2011. “We were ton: “Shalane helped me as much Des was helping [Shalane and
nervous! Would we be able to put as I helped her.” Molly] because she thought it was
ego aside and train together?” says going to help her, but there was
Goucher. “We both wanted to be a positive by-product,” says
the best, but we truly believed Shifting Focus Stephen Post, PhD, director of the
we had a better chance of getting While men finish faster, there’s Center for Medical Humanities,
GETTY IMAGES (2)

there together.” been plenty of talk among Compassionate Care and Bioeth-
Their experiment was a game researchers, coaches, and athletes ics at Stony Brook University
changer, marking a new era of about any number of biological and coauthor of Why Good Things
symbiotic success within the sport. advantages that may help women Happen to Good People.

7 2 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
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 Transferring your focus from goodwill. The physical symptoms— And then there’s this: Regular
yourself to another can help miti- which can range from feeling exhil- altruistic behaviors promote a
gate distress about your own situ- arated and euphoric to stronger and deeper feeling of trust and coopera-
ation, in the same way meditation calmer, as well as noticing fewer or tion that strengthens our ties to
is known to help quiet the “me less intense aches and pains—are others, especially ones who share
centers” in your brain. “In that all associated with increased levels our values, says Post. “Before the
moment, Des felt fatigued and a of your body’s feel-good happiness start line [at U.S. Trials], I said to
Teammates
little pessimistic, but in the specific Cragg and hormones. The hormones have also Shalane, ‘I’ve got your back out
act of looking after her peers, her Flanagan in been linked to improved health there.’ She said, ‘I know. I’ve got
sync at the 2016
mind was refocused in a seriously U.S. Olympic markers like lower blood pressure yours too.’ And we meant it,” says
hopeful way,” says Post. “For her, Trials. and weight loss. Cragg. “When you train for months
the side effect of helping someone
else was her own ability to pull it
together and free herself of a mind-
set that was not going to let her win
anything that day.”
Decades of research confirm
the impact of altruistic tendencies:
People who volunteer report feel-
ing happier, more energetic, less
stressed, and better able to deal
with loss and disappointment. (In
fact, even just thinking What can
I do to help others? without tak-
ing any action helped people turn
off destructive emotional circuits
like hostility and frustration.) One
landmark study found that roughly
two-thirds of people who help
others report a distinct physical
sensation. Researchers coined the
phrase “helper’s high” to describe
the immediate surge of physiologi-
cal changes that stem from genuine

on end, side by side, with someone,

Stuck in a Dark Place? when you work and suffer and get
WHEN YOU HIT THE WALL OR FALL INTO A MOTIVATIONAL RUT, TRY HARNESS- excited together, you become just as
ING THE SUPPORTIVE POWER OF OTHERS. FEEL FREE TO APPLY A VERSION OF invested in their race as your own.
THESE TIPS TO THE REST OF YOUR LIFE (WORK, HOME, WHEREVER!) TOO. You know what they went through
to get there, and you know how
Show Some Gratitude Channel the Love Spread Good Vibes
much it means to them. We were
Struggling to find your Even if she’s miles away, Whenever you pass a
usual happy energy? your trusty sidekick can runner or get passed by there for each other every day in
Steal some from the help give you a jolt. For a one, encourage her practice when things got tough, so
sidelines. High-five that few minutes or miles, (no matter how blah you this was no different.”
little kid. Thank that focus all your thoughts feel). Studies suggest
volunteer handing you on that one person: the that when you help
water. Compliment the
guy holding the über-
one who’s lifted you up,
encouraged you, always
someone else, your
generosity is likely to be Pass It On
punny poster. Their had your back. You’d do rewarded later—some- Culturally, our relationship with
excited vibes and that anything for her, right? times by the one you gave female ambition and woman-
GETTY IMAGES

direct connection is all Great, so just keep going. good karma to, some- versus-woman competition has
kinds of infectious. times by someone else. probably always been best
described as “it’s complicated,”

74 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
ENERGIZE
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so if this is feeling a little too network can potentially influence

Hallmark Channel–perfect, we dozens or even hundreds of peo-
get it. No women who actually ple, even ones they’ve never met.
want to win are really that nice to Hello, anyone who witnessed that
each other, right? Boston Marathon magic!
Sure, it’s human nature to in- None of this just randomly hap-
stinctively feel competitive, even at pened: It started with a gamble.
times threatened, by someone you Two fierce competitors took a
perceive as a rival. That doesn’t calculated risk to trust each other.
make you a bad teammate or a bad And it paid off big. But the result-
feminist. But that’s exactly why the ing victory-after-victory domino
example being set by the Ameri- effect we’re witnessing today?
can women distance runners That’s being fueled by collective
matters so much: They aren’t just and conscious choice. “The current
fueling the growth of the sport, crop of marathoners have been in
they’re changing the collective the game a long time,” says Linden.
mindset on how women support “I think there’s a maturity among
each other. “You can have medical us and a recognition that someone
school professors like me doling else’s success doesn’t take away
out little fragments of fact, but the from your own accomplishments.
bottom line is that helping others We’re competitive, we all want to
is a behavior that’s transmitted win, but it’s become apparent
from person to person,” says Post. that if an American wins and gets
“People seeing it in action, that’s the spotlight on the sport, we all
what truly passes the torch.” reap the benefits.”
Research bears this out: When This isn’t a fluke; this is the fu-
one person behaves generously, ture: relentlessly ambitious women
it inspires observers to do the chasing down aggressive goals and
same, according to a study in major dreams while supporting,
the Proceedings of the National encouraging, and celebrating the
Academy of Science. The authors women around them who are doing
found that the empowering ripple the same. They’ve already blazed
NEW effect could spread by three de- the trail. All we have to do is lace
grees, meaning each person in a up and follow their lead.

J U LY/AU G U S T 2 0 1 8
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C® E
Ene y+ is a die
nergy+ ietary su
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ppl
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eme
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Take
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pa ke
kets at a time.
me
*These statements hav
have
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not bee
been eval
va uated by thehee Fo
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This
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eat,, cure
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or prev
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SEXY LEGS, STRONG CORE,
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Start with a few of our favorite staples.
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Hang Clean Bent-Over Row

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straighten knees and stand up as you a flat back, bend elbows and pull
shrug shoulders and sandbag moves shoulder blades together to raise
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Rotational Reverse Lunge Thruster

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le ap s up e rp o
(and into yo och wi
s a ve u r h e l l
yo u r a r t
as s)
.

J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E ALTH / 8 3
 Madison Stangl, 28
and her diabetic-alert dog, Willy
MINNEAPOLIS, MN

I was diagnosed with type 1

diabetes as a freshman in college.
The disease, while life-changing, In January 2017, Can Do Canines
felt manageable at first. I kept an matched me with Willy, a two-
eye on my glucose with a monitor, year-old golden retriever who’s
and if I felt any of the warning now my 24/7 companion. Even
signs of low blood sugar—such as before my glucose monitor
sweating or dizziness—I’d use a detects a drop in blood sugar,
pump to deliver the insulin my Willy will paw at my leg or lie at my
body wasn’t producing. feet, so I know I need to grab juice
But three years after I was or applesauce to bring the level Sam
diagnosed, I developed hypogly- back up. If I become debilitated Okhuysen, 22
cemia unawareness, a condition from a drop, Willy knows to and her emotional
in which I no longer experience retrieve the glucose tablets I keep support cat, Cleo
around the house, bring my phone GREEN BAY, WI
over so I can call 911, and bark
or scratch at doors to get help My junior year in
I was terrified that
“ from neighbors. college, the depres-
Once, in the middle of a work sion, anxiety attacks,

I might fall into a meeting, Willy signaled that my

blood sugar was dropping. I had
and obsessive
compulsive disorder
I had battled for years
diabetic coma in the tested myself recently and it
had seemed fine, but I grabbed
became so debilitating
that I had thoughts of
middle of the night.
” my meds just in case.
It was good I did. Ten minutes
later I had a scary crash. Another
night, while I was tossing and
harming myself. I
decided to apply for an
emotional support
animal (ESA). I went
any of those medical red flags. turning in my sleep, Willy roused through a detailed
I wanted to live alone, but I was application and
me. My blood sugar was life-
interview process with
terrified that I might fall into a threateningly low. I’m not sure my university’s
coma in the middle of the night I would have woken up at all that disability oice, and
(a dangerous side efect of low night if it weren’t for Willy. soon after being
blood sugar). So I was thrilled I used to be so afraid of my approved, I visited a
when a family member told disease that I’d stay home, but shelter. There, I felt an
me about dogs trained to snif with Willy around, I have a new immediate connection
out a drop or spike in a person’s sense of safety and confidence. with Cleo, a two-year-
blood sugar through a unique I’m more social. And I’m finally old tortoiseshell cat.
scent in our breath or sweat getting my passport so I (and by Cleo seems to have a
sixth sense that helps
that’s undetectable to humans. I, I mean we) can start traveling.
her tune in to my
emotions; if I’m angry,
sad, or afraid, she rubs
up against me until
I pet her, which helps
shift my mind away
from what’s bugging
SERVICE VS. ESA WHAT’S THE DIFFE RE NCE? me. Just knowing
I have something to
Only dogs, and in some cases miniature horses—yes, the world’s cutest come home to and take
care of helps me get
heroes—legally qualify as service animals, meaning they’ve been trained through each day. I’ve
to aid someone with a disability and are allowed in any public place. received some flak
Emotional support animals (companions for people with depression or from fellow students
who think I only applied
anxiety) don’t have these rights, but often, with a doctor’s note, you can for an ESA so I could
take them on a plane or in “no pets allowed” apartments. Don’t register have a pet on campus,
your pet as an ESA just to gain these perks, though, since pets don’t receive but most visitors light
up when they see her in
the socialization and exposure a working service dog has, says Olivia Poff, my dorm room.
a guide dog mobility instructor at the Guide Dog Foundation.
8 4 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
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 Stacy L. Pearsall, 38
and her service dog, Charlie
CHARLESTON, SC

I was an air force photographer for

PROTEIN ~ GRAIN-FRE 10 years before retiring in 2008 due
HIGH E
to combat injuries—including
trauma to my brain. Back home, I
sufered from ongoing physical and
emotional pain, PTSD, anxiety,
The Meaty and, later, seizures. I knew other
veterans who had benefited from
Crunch Cats service dogs, but I didn’t want
people staring or knowing that I
Can’t Resist needed help. Then, two years ago,
I had a grand mal seizure, which

BLUE Wilderness
crunchy treats are
100% grain-free “ Iffrom
I’m thrashing in my sleep
a PTSD nightmare, Charlie
and packed with nudges me awake.
the real meat
cats crave.
”
changed my outlook. What if I had
another one, this time without my
husband around? THE FUR-ST
Last November, America’s
VetDogs paired me with Charlie,
STEPS
now a two-year-old black Lab, Think you might benefit
and I don’t leave the house from a service dog?
without him. I have some Visit assistancedogs
deafness in one ear, and Charlie
alerts me when people are
international.org for a list
coming up behind us, so I’m not of accredited national
startled—a leftover reflex from programs. Many service
war. If I lose my balance, he dogs come free or at mini-
presses up against me to
stabilize me. If I’m thrashing in
mal cost through nonprofit
my sleep from a PTSD nightmare, organizations and charity
he’ll nudge me awake or pull of donations, but you’ll need
TRUNK ARCHIVE (CAPED DOG); COURTESY OF SUBJECT (ALL OTHERS)

the covers and put his head on my to handle vet bills and care
lap to be petted until my heart
rate comes down. If I were to have
after your dog has been
a big seizure, he knows to find trained. You may have to
help if I’m alone and then lie by practice patience, though:
my side until I come around. Some of the more popular
Charlie and I travel the country
programs have a yearlong
Also available in photographing veterans. His
waiting list. At America’s
presence in public is a protection
Tasty Trout or in and of itself. If I slur my words VetDogs, the average
Salmon flavors or fall, strangers might assume wait time is two years,
I’m intoxicated, but with Charlie which is about how long
by my side, they know I need
help. I used to feel like a burden it takes for a puppy to
to loved ones, but now, I feel the blossom into a dependable
shackles have been taken of. service dog.
J U LY/AU G U S T 2 0 1 8
 Even after
12,000 years...
They still
share a love
of meat
North American Lynx
Order: Carnivora
Family: Felidae

PROTEIN ~ GRAIN-FRE
HIGH E
©2018 Blue Buffalo Co., Ltd.

Feed your cat more of the

chicken, duck or salmon
she was born to love.

Domestic Cat
Order: Carnivora
Family: Felidae
Subspecies: Felis silvestris catus

Fun Fact:
Love them like family. Cats are classified Felis silvestris meaning “cat of the
Feed them like family.® woods.” They became domesticated after separating from
their wild ancestors about 12,000 years ago, though, as all
Available at your favorite pet specialty store. cat parents know, nobody really owns a cat.
The Art of the DO
Watch the Clock
Perfect Nap If you need a quick pick-me-up,
a nap that lasts between 15 and
30 minutes (not including the time
WE BREAK DOWN THE TRUTH—AND THE TECHNIQUE—ON THE it takes to conk out) will spike
TRENDIEST GROWN-UP ACCESSORY: DAYTIME Z’S. alertness, says Gehrman. Feeling
mentally blocked? Opt for a longer
hibernation. “A 90-minute nap
The afternoon slump become cool, says Philip Gehrman, By Marissa can help you decompress and get
used to drive bleary- PhD, an assistant professor of psy- Gainsburg
T creative juices flowing, because
eyed folks to the nearest chology at the University of Pennsyl- it covers a full sleep cycle, taking
coffee shop. Now, they’re vania. And for good reason: Midday you from the lightest to deepest
MANUEL PANDALIS/AUGUST/BLAUBLUT EDITION

trading in their triple-shot lattes for sleeps can reduce drowsiness stages of sleep and back so
you wake up refreshed,” says
something far more eye-opening. while seriously improving perfor- Sara Mednick, PhD, an associate
Siesta studios are cropping up all mance, productivity, creativity, professor at the University of
over (D.C.’s Recharj, Chicago’s memory, and mood. They may even California at Irvine, and author of
Peace Power Napping, NYC’s Nap rev your immune system and slash Take a Nap! Change Your Life.
York), and Silicon Valley–style your risk for cardiovascular disease. Warning: Waking mid-cycle (when
startups are installing snooze pods That said, mistreat nap time and you’re in the deepest rest stage)
can cause sleep inertia, that
for weary workers. Yep, afternoon you compromise p.m. sleep, negat- groggy feeling that can be hard to
shut-eye—once associated with ing all your best efforts. Here’s how shake, so set an alarm, and don’t
laziness and cranky toddlers—has to nap like a pro. hit the snooze button. To fend of

8 8 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 PROMOTION

Plan of Action WOMENSHEALTHMAG.COM

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post-nap fuzziness after slumber
of any length, plan an activity
(like dinner with a friend) that
requires you to make decisions
(e.g., what to wear) 20 minutes
after you rouse. This gives your
mind and body time to awaken
and a reason to perk up.

DON ’T

Sweat Pre-Siesta
Debating whether to gym it
before or after your nap? Choose
the latter. Exercise can stimulate
the brain, making sleep more
diicult. And you don’t want to
miss out on those Zs: “While
exercise has its own energy-
boosting benefits, it doesn’t give
your brain and body the rest they

20
need to recoup,” says Gehrman. or later, that’s the time you
Want more incentive? Many should curl up. The exception: if
fitness experts swear a power you don’t get a chance to fulfill
nap (half-hour, tops) can pump dollars the urge until three or four hours
new life into your sesh. If this The max before bedtime. Snoozing that
strategy really doesn’t suit your price you’ll late can sabotage nighttime
schedule, don’t stress; just pay for winks, so instead, try to hit the
sweat at least two hours before 30 minutes hay a half-hour earlier.
of sweet
you hope to crash. That’s plenty slumber at
of time for your elevated heart trendy nap DON ’T
rate and body temperature
to drop back to normal so you
studios Limit Your Comfort
Some people claim napping
can pass out quickly. sans blanket or with a light on
prevents oversleeping, but you’ll
DO
likely end up tossing and turning
Be Consistent because you’re not comfy,
Try to nap around the same time Gehrman says. Worse, you’ll
every day (even if you can only fit condition yourself to link putting
in weekend rests). “By sticking to your feet up with wakefulness,
a schedule, your body learns which, in the long run, can mess
when to power down, so you can with your ability to fall and stay
fall asleep faster and be less asleep. So go ahead and find a
disoriented when you wake up,” snuggly spot to get cozy—may we
says Gehrman. Most people suggest the couch? “I wake up
naturally feel fatigued between easier from my sofa, because my
2 and 4 p.m., but if your body mind separates it from actual
gives tiredness cues (your head bedtime,” says Mednick. Once
starts to drop, you feel foggy, again, the most important factor
or you can’t stop yawning) earlier in great napping is consistency.

Q Here’s the thing: Not everyone is a napper. In fact, about

50 percent of people don’t benefit from naps in terms of
alertness and productivity, according to Mednick’s research.
If you’re a non-napper, you probably have a monophasic
circadian rhythm, which is a fancy way of saying you rise and fall
(into bed) with the light-dark cycle, rather than being able to
doze whenever. But it could also mean you’re simply well rested
I HATE NAPPING. (props!). Give yourself a month of thrice-weekly attempts before
SHOULD I EVEN formally denouncing naps. If by then you still can’t snooze, or
BOTHER?
STOCKSY.COM

you wake up more tired or cranky, try meditation or “quiet

rest”—where you’re awake in a dimly lit area but not taking in
new info (so no reading or Netflix!). This technique can cement
learning in just 10 minutes, a new study found.

J U LY/AU G U S T 2 0 1 8
 THERE ARE NO SHORTCUTS TO MAKING
EXCEPTIONAL ICED TEA.
As a Tea Master, I insist that our tea leaves are gently rolled
and brewed in smaller batches for smooth, delicious iced tea.

Alex White, Pure Leaf Tea Master

©2018 PURE LEAF and the PURE LEAF logo are registered trademarks of the Unilever Group of Companies used under license.

Pure Leaf.
Our Thing is Tea.
 ALLIE HOLLOWAY (ALL PHOTOS), MODEL: ASHTEN, HAIR: LINH NGUYEN AT KATE RYAN INC. USING LIVING PROOF PRODUCTS, MAKEUP:
CHRISTINA BUZAS USING ARMANI, MANICURE: ROSEANN SINGLETON USING CHANEL LE VERNIS, T-SHIRT ILLUSTRATIONS: CAM MILLER

J U LY/AU G U S T 2 0 1 8
food
Let’s

By Hannah Ebelthite
the best way possible.
Bubble
Learn how to finish the day
feeling a bit more deflated, in

WO M E N ’ S H E ALTH / 9 7
Bloated?
Burst the
 day in the fall than they did in the Hard to Stomach
warmer months–and chose foods There’s no one-size-fits-all rule
that were higher in fat, according when it comes to what makes you
to a study in the European Journal bloat. First things first: If you al-
of Clinical Nutrition.) So chances ways feel bloated after a massive
are, if you’re feeling fit to burst, it’s meal, you might just be full. “What
There’s a certain physi- probably bloating, not belly fat. No people experience when they talk
T cal sensation, a feeling less frustrating, sure, but at least a about bloating is a natural reac-
that—despite having a bit easier (and quicker) to resolve. tion to food or an issue with diges-
rich and varied vocabu- Once you figure out what’s causing tion,” says nutritionist Amanda
lary at your disposal—is best ar- it, that is. “Bloating is a symptom, Hamilton, coauthor of The G Plan
ticulated as “meh.” Even if you stick rather than a diagnosis in itself, Diet: The Revolutionary Diet for
to your regular workout schedule, so there is no medical definition,” Gut-Healthy Weight Loss. “Most
your middle looks and feels like explains Peter Whorwell, MD, of the food you eat is absorbed
you’ve swallowed a balloon. At the PhD, a professor of medicine and in the small intestine, but the
peak of the skin-baring months of gastroenterology at the University remains—dietary fiber and some
summer, “meh” can quickly turn of Manchester in England. “The carbohydrates—move into the large
to “ugh.” best way to describe it is a feeling of intestine, where your gut bacteria
Fun fact: The
It’s not the typical season for pressure in the abdomen,” he says. average adult feed on and ferment it, releasing
weight gain—that’s more common “Some people will report discom- stomach can gases that can pass out of the body
expand up to
in cooler months. (Case in point: fort; others will experience disten- five times its as wind, or build up and lead to
People ate 86 more calories per sion of the stomach.” normal size. bloating.” That process tends to
drag on longer for females—with
food spending an average of 47
Rethink raw
hours in a woman’s large intestine
broc! Steam or compared to just 33 hours for men,
sauté before you according to a Mayo Clinic study.
eat it. (Cooking
makes it easier But that’s just one piece of the
to digest.) bloating equation. “What you eat
influences the amount of gas you
will produce, as well as your gut
microbiome composition,” says
Hamilton. The microbes in your
gut have an awful lot of sway for a
bunch of bacteria, affecting every-
thing from your immune system to
your brain health to—oh, hi—bloat-
ing. “If your body is overreacting
and food is fermenting too much
[read: you feel bloated on the reg],
it’s a likely sign of an imbalance in
your microbiome,” says Tim Spec-
tor, MD, a professor of genetic epi-
demiology at King’s College London.
While certain foods—onions,
garlic, and cruciferous veggies (like
broccoli and cabbage), to name
a few—produce more gas, that’s
not to say you want to avoid them
completely. “A major cause of mi-
crobiome imbalance is the lack of
diversity in modern diets,” says Dr.
Spector. “It’s easy to become set in
SOFA COURTESY OF WEST ELM

your ways, but you need a wide va-

riety of food to provide a diversity
of bacteria.” Generally speaking,
it’s important not to exclude any
food with high nutritional value
from your diet on a long-term basis.

9 8 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
© 2018 Tyson Foods, Inc.
Even the gassy ones. “Certain foods
might cause you to bloat now, but
they will ultimately improve the
balance of your gut bacteria in the
future, so they won’t always make
you feel this way,” says Hamilton.
The key, she says: Eat more of the
stuff that fights back. Naturally
probiotic food (sauerkraut, kefir,
kimchi) “makes your microbiome
more robust, to withstand all those
high-fiber, good-for-you foods.”

Clearing the Air

An excuse that’s a bit (pardon the
pun) inflated? Blaming bloat on
food intolerances. “Genuine food
intolerances are pretty rare,”
says Hamilton. They’re also no-
toriously hard to diagnose. While
some, such as lactose intolerance,
can be tested for, others, like wheat
sensitivity, can’t. “You may be sen-
sitive to certain foods, particularly
if you eat them all the time, but it’s
unlikely you need to cut them out Puffy? Don’t
entirely,” she says. try this at
home. Instead,
If your doctor has ruled out ce- eat foods with
liac disease, several things could magnesium,
calcium, and
be to blame, from nonceliac gluten potassium (like
sensitivity to irritable bowel syn- Greek yogurt
drome or even an anxiety disorder. and oranges).
To ease your symptoms, a dietitian
may suggest following the low-
FODMAP diet (basically, limiting You also might want to consider be why. Oh, and if you’re chasing
natural sugars like fructose and how some of your habits could your lunch with a fizzy drink,
lactose found in a lot of high-fiber be impacting your stomach. Rush- you’re making matters worse. (Sor-
foods). But according to Hamilton, ing through your meals or distract- ry, sparkling-water sippers!) One
the only way to avoid the bloating edly chowing down is a common of the best things you can do
that comes with a sensitive gut culprit. Not being focused on the is slow down and focus your atten-
is to keep a detailed food diary, fol- task at hand means you’re more like- tion at mealtimes—eating mind-
lowed by an elimination and rein- ly to swallow air (which can build fully, chewing thoroughly. This
troduction diet—adding back one up in the gut); it can also mean not gets saliva flowing and releases all-
food at a time (which should fully digesting your food (excess gas important digestive enzymes.
always be done under the supervi- builds as undigested food ferments). Puffy and distended no more.
sion of a registered dietitian). If you’re a 4 p.m. farter, this could What. A. Relief.

TAKE A BREATHER WATER UP WALK IT OFF

3 MORE When your body is fired up Dehydration results in Not only does sitting put
WAYS TO from stress, it shunts blood intestinal stagnation and your stomach in a more com-
flow away from your stomach then, you guessed it, bloat- pressed position, but it also
BEAT and halts digestion. It also ing. The best way to stay slows down your intestinal
BLOAT releases a stress hormone hydrated throughout the day tract. Even short intervals
(that have nothing linked to increased belly fat. is to keep H2O with you at every hour of standing at
to do with what A few deep inhale-exhales all times and drink steadily, your desk can help keep your
you eat) can make a big diference. even if you’re not thirsty. digestion humming along.

1 0 0 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
®, TM, © 2018 Kashi Co.
 N
b op
f o ana in
od n ts
pr a c on
o c hu ha
e s nk nd
so s ?
r. a s Giv
In p e
s t in fr
a i n oz
cr a e
ea n
m

Sundae
!

School
It’s hard not to spot the sea of healthier pints
that have popped up in the frozen aisle. Look, it’s still
The combo of
birthday cake and
sprinkles doesn’t
typically make you
ice cream. But at least now you don’t have to think protein, but
decide between “diet” and “dessert.” Presenting the this Greek yogurt–
new lower-calorie, just-as-delicious frozen treats. based pick packs
six grams of it per
serving. What’s not
to celebrate?!

TALENTI
MINT COOKIE ENLIGHTENED
CRUNCH MARSHMALLOW
This gelato uses PEANUT
BUTTER
the power of
Rich marshmallow
monk-fruit juice (a
ice cream with
natural sweetener
swirls of creamy

DANIELLE OCCHIOGROSS DALY, FOOD STYLING: MICHELLE GATTON, PROP STYLING: ALEX MATA
often compared to
peanut butter that
Stevia) to create
somehow clocks
a refreshing taste
in at just 90
with half the sugar
calories a serving.
of regular.

HALO TOP BEN & JERRY’S

PEACHES & MOO-PHORIA!
CREAM CHOCOLATE
This special- MILK & COOKIES
edition blend— Tastes so much
peaches swirled like the real thing,
into Halo Top’s you won’t believe
signature vanilla— it has 50 percent
has only 80 fewer calories
calories per half and 70 percent
cup. It’s the perfect less fat than the
barbecue treat. classic version.

1 0 2 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
*Per serving than regular Natural Bliss.
 Rise and
Shine!
Hit the ground running with
better breakfast basics.
By Jessica Salter

As kids, we relished breakfast time. I mean, we

literally jumped at the chance to sit at the table
with some of our most beloved pals. (You know, like Protein TH E N UTR ITI O N protein at
a certain high-energy, motivational cartoon tiger.) Oatmeal While you may breakfast felt
Yet as adults, not all of us have that same fondness Oats have view oatmeal more satiated
for the first meal. We’re busy, after all! Who can fit in been a go-to as a complete and experi-
that kind of quality time in the kitchen these days?! since the carbfest, enced fewer
While science has relaxed on the whole “you Scots began 50 grams of it cravings
must eat breakfast” dogma, showing early-morning eating them actually con- throughout the
eats some love isn’t bad news for your health by any in the Middle tains 8 grams day, according
means: Those who eat breakfast typically weigh less Ages, but if of protein—and to one study.
you’re hitting adding a scoop If you don’t
than those who skip it, according to the National
the oice or of protein have any extra
Weight Control Registry. And missing your morning
gym pre-sun- powder (just powder around,
meal could lead to poor heart health, too, says the stir it in after topping your
rise, it’s hard
American College of Cardiology. to beat the oats are hot) oatmeal with a
The truth is that your first bites should be setting just-add-water brings that serving of nuts
you up to crush the day ahead. So with that in mind, portability of hunger-fighting (like walnuts or
here are some of our favorite lightning-fast, nutri- Nut up! Chop dried oats total to as almonds) can
and sprinkle
tion-packed jump-start meals. As our trusted child- on your a.m. and protein much as 38 help you score
hood pal would say, they’re grrrreat! bowl of oats. powder. grams. This a little extra
sets you up for plant-based
HEARST STUDIOS

a stronger, protein.
healthier day:
People who ate
35 grams of

1 0 4 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 Walnut Raspberry Salad
with Raspberry Vinaigrette

California Walnuts
FOR THE BEST SIMPLE SALADS EVER
For flavor, texture and heart-healthy* goodness, toss in chopped
or toasted California walnuts. 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.

Romaine Salad with Walnuts and Beets Lemony Zucchini Salad with Walnuts Kale, Apple, Pancetta and Walnut Salad
 SUCH A
GOOD EGG…
“The humble egg
is one of the best
breakfasts, as it’s
a good source of
protein, iron, and
choline—essential
for fertility,”
says London nu-
tritionist An-
gelique Panagos.
Not to mention,
people who ate
eggs for breakfast
Re went on to eat
l e md p e p fewer fatty snack
to a o n j p e r
st t uic flak foods (like chips)
o n e ta es
ew k e and in the evening
fla p la
vo r i n compared with
lev a v o
els those who had ce-
.
real in the morn-
ing, one study
found. Oh, and if
you’re a yolk
Not Your Average TH E N UTR ITI O N and keeps you satiated avoider, listen up:
Avocado Toast Avocado is loaded with longer due to the extra The specific type
With its creamy consistency vitamin E, fiber, and healthy helping of fat (for easy por- of healthy fat in
and intense mushability fats, which make it a smart tion control, stick to half egg yolks helps to
(we’re not sure if that’s a choice for breakfast. In an avocado per day). To reduce “bad”
word, but it should be), short, it fills you up, thanks really elevate this break- cholesterol
the plate is as simple as to the high fiber (especially fast, add eggs (hard-boiled, in the body, says
toast + scoop + mash. Talk when you serve it on a scrambled, over easy, what- research.
about fast food. piece of whole-grain toast), ever you prefer) for protein.

Can’t Stomach B’fast? How ’bout a little butter in your coffee? If you’re thinking
about hopping on the buttered-coffee (or “Bulletproof”) bandwagon, know this: The
concoction of java, unsalted grass-fed butter, and MCT (medium-chain triglycerides) oil
has 500 calories and 50 grams of fat. That being said, it could provide fuel you’d go with-
out if you tend to skip the meal. No prob with solids? Stick with a well-rounded starter.

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TH E N UTR ITI O N With the nutrient-packed dried fruits
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reducing oats, granola can be a smart treat. But some
premade picks have a ton of added sugar. Instead,
cook up a batch: Mix six parts dry ingredients (like
rolled oats, chopped nuts, flaxseeds, and coconut
flakes) with one part wet (equal measures oil and a
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 Micro
Meditations
Even if you don’t have time for
a dedicated om session—or
maybe sitting in stillness actually
creates, instead of eases, anxiety—
mindful minis will help you
nab the practice’s biggest benefits.
By Jenny Everett

J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E A LTH / 1 0 9
 Meditation is the
M ultimate multitasker,
the health version of the
Instant Pot. It clears
your mind, may help lower blood
pressure and relieve depression
and anxiety, and could even reduce
the severity of IBS symptoms. And
you don’t need to convert your
guest room into a crystal-adorned
Zen Den to get these benefits. You
can focus your mind on the present
anytime—during a workout, at
happy hour with friends, or even
while brushing your teeth. Really,
it’s this easy: Just home in on
what you see, hear, smell, and feel.
Take these 15 opportunities to
sneak in a jolt of mindfulness, even
during the craziest of days.
While Getting Dressed

3
As you open a drawer or pull a hanger off the
1
WHE N YOU R
AL ARM GOE S OFF
rod, pay attention to your movements,
Trade the obnoxious the smell of freshly laundered (or, umm, not)
beeping of your current clothes, and the sensation of the material
wake-up call for relaxing against your skin. You gain a mindful mo-
music or a gentler sound
like wind chimes. When
ment, and diminish the stress that happens
you rouse, stay in bed when you’re rushing around in the a.m.
for at least two minutes
and soak in the sounds
around you (the birds IN THE SHOWER
4 Sudsing up is a sen-
chirping outside your win-
dow, the AC humming), sory experience, which PREVIOUS PAGE, CLOCKWISE FROM TOP LEFT: GETTY IMAGES (4); GALLERY STOCK (2);

the feel of the sheets on makes it an ideal setting

GETTY IMAGES (2). THIS PAGE: STEPHANIE RAUSSER/TRUNK ARCHIVE (WOMAN)

your body, and the smell for practicing mindful-

of freshly brewed coffee. ness. Focus on the water
Speaking of... temperature, the scent of
your new shampoo, and
WHILE DRINKING the sound of the H20 as it
2 JAVA whooshes down and hits
Feel the warmth of the the tiles.
mug in your hands,
inhale the strong scent, WHILE WALKING
and savor each comfort-
5 As you stroll the
ing sip as it goes from farmers’ market, take oc-
lips to mouth to throat casional peeks skyward.
to belly. Another perk: Looking up can put you in
Mindful coffee drinkers the moment and trigger
are more likely to stop new perspectives (hmm…
adding sugar to their cup, maybe I should try those
according to one study. funky vegetables…).

11 0 / WO M E N ’ S H E ALTH
 7 12
While Cooking
As you stir or chop, notice the rhythm of
the spoon or knife. Inhale the scents of the
dish you’re whipping up. People who get
into creative activities like cooking report On Hold
feeling calmer and happier the next day. If the prompt says
you have a 10-minute
wait for the next
customer service rep,
CLIMBING STAIRS IN THE CAR WHE N YOU SAY
8 10 11 THANK YOU don’t spend the time
Count the steps as You need to be
Be aware that you are plotting your I-want-
you ascend, feeling your in a heightened state of
experiencing gratitude, my-money-back rant.
foot land on each one. focus and awareness
which is a really lovely Practice four-square
Note the coordinated when you’re behind the
thing we often gloss over breathing: Breathe
effort of your muscles wheel (distracted driving
even as we express it. in for a count of four,
working together. You’re causes up to 8,000
Let out a sigh (a trigger hold for a count of
going up, but the cadence crashes a day!), so why
to help you slow down), four, breathe out for
can be grounding. not tune in to the present
make eye contact with the a count of four, hold
moment even further?
that for a count of four,
WHILE BEING Turn off the music and person you’re talking to,
9 COMPLIMENTED and explain exactly what
and then start again.
breathe deeply as you
Instead of defaulting to notice the often-rhythmic you’re thankful for and
self-deprecation, absorb sounds your car makes why (e.g., “I really appre-
the good vibes. Receiving as you motor down the ciate that you brought me . ep
th ke
praise positively may even road, and the vibration dinner last night. It made r e a l f to
pb e
help the brain remember of the engine throughout me feel so loved after a e e urs
e e e k yo l .
and repeat new skills. the vehicle. crap week at work.”) D ec oo
Ch ur c
yo

On a Run
Focus on your muscles and their
movements. Mindful exercising
can “put you in the zone,” the mental
state that sparks peak performance.

DURING THE FIRST AT BE DTIME

14 BITE OF A MEAL 15 Mentally scan your
Focus on the full experi- body from toes to scalp,
ence of that initial nibble. noting every sensation;
Notice how your food if distracting thoughts
smells, how it feels in sneak in, refocus on the
MARTIN RUSCH/TRUNK ARCHIVE (WOMAN);

your mouth, and, of body. This clears the

course, the taste. Bonus: clutter in your mind and
Mindful eating has been physically relaxes you, so
linked to weight loss. it’s easier to fall asleep.
GETTY IMAGES (PHONE)

Sources: Ben Karlin, founder of Free Form Minds; Julie Potiker, author of Life
Falls Apart, But You Don’t Have To: Mindful Methods for Staying Calm in the
Midst of Chaos; Jill Nealey-Moore, PhD, associate professor of psychology at
the University of Puget Sound; Alexandra Janelli, owner of Modrn Sanctuary;
Jona Genova, founder of Samadhi for Peace; Becca N. Marcus, licensed clinical
social worker at the Counseling Center at the College of William & Mary

WO M E N S H E A LTH / 113
I Was 25 and
ended, I sank to a darker place
than before. Only this time, the fear
and shame were compounded by

Afraid to Leave a profound sense of failure: I’d had

help—I should feel better.

the House It wasn’t until my son’s six-week

checkup that I started to make
real progress. During the visit I
When the sun is shining, most of us itch to get came clean to a doctor about my
outside at every opportunity. But what if you were emotions. I was prescribed anti-
too afraid to step outside your front door? It’s a depressants and started seeing
feeling Sarah Wood knows all too well. a different therapist, who sug-
gested exposure therapy (a type of
counseling in which you gradually
Agoraphobia is a power- I didn’t understand what I was confront your fears in small doses)
A ful thing. It can make going through until one night, for the agoraphobia. During the
ordinary experiences while pregnant with my second first week, I just had to get myself
like a trip to the super- child, I Googled my symptoms. out the front door before I could
market feel petrifying, shrink the As I read an article, my troubling go back inside; the next, I had to
largest of worlds down to a room, thoughts began to seem legitimate. make it down the street. The day
and rob joy from the most buoyant I told John how I’d been feeling, I reached the end of my road, I was
of personalities. and he drove me to the hospital the breathless with fear. But once
Six years ago, I was chatty and next day. Diagnosed with post- back home, I felt lighter. My worst
fun-loving. I worked as a school partum depression, anxiety, and fears hadn’t materialized.
receptionist and spent my evenings agoraphobia, I started cognitive With time, I’ve learned to trust
at restaurants with my husband, behavioral therapy (CBT). the rational part of my brain. I still
John, or at my belly dancing class. Over the six weeks of prescribed More than 1 feel anxious when I turn the door
million American
My happiness only grew when I be- counseling, I noticed small im- women live with latch, but fear no longer stops
came pregnant with my first child. provements. But when the sessions agoraphobia. me from doing the things I enjoy.
But when my daughter was born,
the responsibility I had for her little
life overwhelmed me. I thought Suferers of this anxiety
What Is Agoraphobia?

the anxiety would pass over time. disorder—a fear of being

Instead, it intensified. I became in- unable to escape public
places like a crowded bus
creasingly convinced that the world
or busy gym—often have
was dangerous—that if I left my panic attacks. They feel
house, I’d be outed as incompetent, sick, hyperventilate, are
my daughter would be kidnapped, shaky and sweaty, and may
or I’d crash my car. even pass out, says Sarah
At the thought of stepping out, Vohra, a psychiatrist in
Nottingham, England.
my palms would sweat and my Therapy (typically CBT)
stomach would churn. I’d and medications help most
pace the living room, berat- people, but virtual reality
ing myself for being weak. could be a future remedy.
By the time my daughter was Patients who confronted
their fears via VR in
6 weeks old, I couldn’t go outside
addition to CBT needed
without having a panic attack. 33 percent fewer sessions
So I didn’t. I became a master than those who had only
of deception. I’d take a few steps CBT, per one study.
outside just to snap a picture to post
on Facebook. John obliged without
question when I asked him to pick
up groceries on his way home from
work. My friends happily visited
MATT CHASE

me at home. Even my parents were

oblivious to my shrinking world.

114 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8

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 THOUGHT GURU

2
HAVE A
RE MINDER
READY
4
MAKE FE E LING
Write an airma- GOOD YOU R
tion like “I release PRIORIT Y
Are you You likely know this situation:
1 this judgment
and I return to
When we feel “less
than,” we often try
You’re at a party or in a meeting and
your when you go to speak, your words
BE CU RIOUS peace” on a sticky to ignore it because
ABOUT OTHERS note and tuck it’s uncomfortable.
own worst come out completely wrong. You When self- it in your wallet. Instead, notice the
critic? turn red. Next, your inner voice criticism crops
up in social set-
Whenever you
disparage some-
judgment, then
ask yourself what
chimes in: I can’t believe I just said
Cut your- that! For the rest of the day, you
tings, turn to the thing you said or you can do to move
person next to did, take it out and to a more positive
self some ruminate over the conversation, you and ask her meditate on the mindset. It could
slack coming up with a million things questions about
herself. Even
words by repeat-
ing them silently.
be jotting down
three things you’re
you could’ve done differently.
with inter- That kind of self-trashing talk obvious queries grateful for, or
(Where are you doing five minutes
ventions is the top behavior blocking us
that work from living a life of freedom and
from? What are
your hobbies?) can 3 of yoga—anything
that brings you joy.
happiness. Obsessing over little shift your focus L AUGH AT THE As you strengthen
wonders. comments, jokes we made that from your internal MAD IDEAS
Simply chuckling
this habit, you’ll be
monologue. Peo- able to acknowl-
didn’t land, or even outfits we wore at your inner bully
ple love to share edge negative
prevents us from taking chances, their interests, can drain its power. feelings without
meeting new people, and trying and their positive When your fault- giving them so
energy will boost finding voice says much power, and
new things. Over time, it can wear
your mood—and something like, return to a happy,
down our confidence, which is Why did I make
get you out of confident state
no small matter: Low self-esteem your own head. such a dumb joke? much faster.
is linked to depression, eating Everyone probably
disorders, and substance abuse. feels awkward
for me, laugh and
So the next time you get down say, Come on.
What’s life without
some humor?
DAVID MILAN (TYPOGRAPHY)

Gabby Bernstein, our monthly well-being columnist, is the author of six books, including Judgment
Detox and the New York Times number one best seller The Universe Has Your Back. She is an interna-
tional speaker and cohosted the Guinness World Record largest guided meditation.

11 6 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
 HOW DO YOU
KNOW SHE’LL
LOVE THE TASTE
OF GRAIN FREE?
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THE CHOW IS HOW.

Grain free. Made with real chicken.
 Bail Fail
When your schedule is so full it makes you
nauseated, ditching your plans feels like sweet relief.
XOANA HERRERA

But your lifestyle of increasing unreliability might be

impacting your health. WH explores.
By Roisín Dervish-O’Kane

WO M E N ’ S H E ALTH / 11 9
 become the only way to lessen the
burden of unrealistic commit-
ments. “We live in a world where in-
vitations are constantly fired at us,
and the message from self-help
books and social media is that, in
order to live a rich and full life, your
default should be to say yes. In
short, people-pleasing has morphed
into a state of permanent accep-
tance.” And while you might feel
that bailing lightens your load,
this behavior actually feeds the
planning-and-flaking cycle. “The
more you expect yourself and oth-
ers to cancel plans, the more likely
you are to be unrealistic and make
arrangements that you can’t—or
won’t—actually honor,” he says.
It’s not uncommon to find your-
self in a position where flaking
It’s 8 p.m. on a Thursday The Complete Guide to Choosing, KEEP ’EM feels like the only option—even if
ACCOUNTABLE
I and I’m horizontal on Losing, and Keeping Up with Your “Confirm plans it goes against your values. “I’ve
my bed, one eye fixed on Friends. “And the more acceptable one week AND one always tried not to bail because it’s
day ahead,” says
The Crown, the other on this becomes, the more people will Maser. “You give
so frustrating when someone last-
my phone. I should be knee-deep do it, regardless of how it’s making people a chance minute cancels on me,” says Jaime
in margs with an ex-colleague, but them feel.” to voice concerns Maser, 39, a publicist in NYC. “But
early, and show
after hours of meetings, I canceled, It hasn’t always been this way. you’re serious.” after having two kids, I’ve had to
citing a migraine. So I’m squirming Tell anyone over 50 you canceled on break plans occasionally due to
slightly as the young Queen Eliza- your best friend with three hours’ pregnancy- or childcare-related
beth insists, “We must keep every notice and they’ll be horrified. issues. There were times when I
appointment!” My phone tells me That’s not to say we’re all selfish, but ambitiously overbooked or felt flat-
that the friend I flaked on is typ- what’s considered good manners out wiped—I’m a type-A go-getter,
ing—but what’s the worst she can has shifted, especially now that we after all—but I try to schedule only
do? Hit me with an angry emoji? can arrange—and cancel—plans what I can, and want to, attend.”
If you consider your own plan- from a screen. “If you couldn’t make
keeping etiquette more in line with it to your dinner 20 years ago, your The Fallout
a 1950s royal than my crap behav- only option was to call the restau- After 18 years of juggling profes-
ior, you’re the exception—or not so rant to try to catch your friend,” says sional and social commitments
honest. More than 50 percent of Bonior. Today? Send a text. “Es- (the lines often blur, working in
WH readers copped to canceling sentially, you’re detonating a social PR), Maser is better tuned in than
plans all the time or more often hand grenade and running away.” many of us to understanding what
than not in a recent Twitter poll. she can legitimately manage. But
Perhaps more surprising is that, Why It Feels experts say the bigger downside
while flaking might deliver a deli- *So* Good of a growing habit of bailing isn’t
cious short-term payoff (no pants You can’t park your penchant for just the inability to recognize
+ Netflix = bliss), the constant flaking fully at the door of technolo- your boundaries—it’s that it could
making and breaking of plans gy, says psychologist Svend hamper your happiness. Accord-
isn’t doing your health any favors. Brinkmann, PhD, author of Stand ing to a theory called the Savanna
XOANA HERRERA

“It’s becoming an epidemic,” says Firm: Resisting the Self- Principle, achieving a balance be-
Andrea Bonior, PhD, a psychology Improvement Craze. He says the tween social interaction and space
professor at Georgetown University reason that momentary pang of is a must when it comes to well-
and author of The Friendship Fix: guilt is mixed with relief is that it’s being. By blocking out too much of

1 2 0 / WO M E N ’ S H E ALTH J U LY/AU G U S T 2 0 1 8
by invitation :: tipsntrends, inc :: 323-525-1700
PRESENTED BY
 your calendar (robbing yourself
of space) or flaking on most plans
in favor of your bed (goodbye,
social interaction), you put your
health at risk.
That leaves us fighting a con-

YOUR PERIOD, stant battle to meet both needs.

You cram your schedule with
social events because you want
YOUR MOVE. to see friends, but the lack of free
time wears you down, and you
cancel to create the space you’re
programmed to crave. The result? FEND OFF there’s an unresolved issue,” says
FLAKES
You jeopardize your most valuable “Mention Bonior. If it’s the former, you could
relationships—another essential extra steps do the slow fade (taking time to re-
you took—
for emotional wellness. “Saying like, you spond, not asking details), but it’s
you’re going to do something and arranged a generally better to be direct. “Say:
then not doing it is destructive sitter,” says ‘I know I haven’t been around
Maser. “It
because it interferes with another shows you much lately. I feel my life is moving
person’s expectations and values,” prioritized in a different direction and I’m not
the plans.”
says Bonior. “If you commit to a able to devote time to our friend-
plan, that becomes reality for the ship.’ They’ll know where they
other person and they’ll feel let stand—and will likely stop sug-
down if it doesn’t happen.” gesting you meet up.” If, however,
And the repercussions are real. a nagging issue has you avoiding
“Your friends are unlikely to tell them, be strategic. “Let them know
you they’re disappointed,” says you want to talk,” Bonior says.
Daniel Post Senning, an etiquette Face-to-face is ideal; a call is okay.
expert at the Emily Post Institute. Texting? Strictly vetoed. First,
Instead, resentment builds, and figure out what you want from the
suddenly your bond isn’t as solid talk: an apology, a change in be-
as it was. His advice? “Don’t wait havior, or just a chance to get this
until friends call you out on it. off your chest? “Accept that they
By then, you’ve likely done seri- might not respond how you want,
ous harm to your reputation—or and be willing to listen.”
worse, you’ll be phased out.” If it’s a case of fatigue, the fix is
simpler: Be more cautious about
Damage Control committing. “I no longer say yes
Want to keep your social life go- to invites that make me question
ing strong? Make changes now. if I’ll want to go when the time
The first step is working out why comes,” says Victoria Nielsen, 29,
you’re inclined to cancel. “If a social media manager in Atlanta.
you find yourself bailing on the “I want my friends to know they
same person, ask yourself if the can trust me. Being reliable with
friendship has run its course, or if my word is the first and best step.”

CANCEL WITHOUT BEING A JERK

THE RIGHT WAY TO BREAK PLANS (YES, THERE IS ONE!)
Act Immediately Say Sorry Use Your Voice Don’t Lie
The latest that it’s If you want your Call them, even if Too tired? Own it.
polite to cancel is friend to forgive you’d normally Say you are
the moment you you, acknowledge talk via text. slammed and
know you can’t that you inconve- Escalating your don’t want to not
make it. People nienced them. cancellation to a be present at
XOANA HERRERA

can deal with no; Apologize, and rare phone call dinner. That’s
a question mark is genuinely. (Don’t shows that you more real than a
harder to manage. OD on the word.) take it seriously. random excuse.
Source: Daniel Post Senning, etiquette expert at the Emily Post Institute

J U LY/AU G U S T 2 0 1 8
What Happens
at Camp...
…shouldn’t stay at camp. At least not if you
want a better summer and a happier life as—yes—
a grown and flown responsible adult.
By Marissa Gainsburg

Ah, camp. The word alone may

A make you want to somersault into
a lake or sneak into the woods with
your crush. You’re in line with a na-
tional trend—and crisis. “Our culture tells us
that adults have three priorities: work, family,
and wellness,” says sociologist Anna Akbari,
PhD, author of Startup Your Life: Hustle and
Hack Your Way to Happiness. “But what’s
missing—and needs to be there for a truly joy-
ful life—is fun.” The rise in camps for grown-
ups is an attempt to fill that hole. Whether
it’s an adventure retreat (like surf school), a
cooking program, or a dating and networking
camp (app Coffee Meets Bagel held its first in
May), making your summer more youthful
and satisfying is easier than ever. But you don’t
GETTY IMAGES

need to ditch reality to become a more vibrant

person. You just have to apply camp’s founding
principles, now and year-round. Here’s how.
1 3
2
Get Up at the
Crack of Dawn
Try Something Well, close to it. “We’re trained to
Totally New think of summer as an isolated time
If there’s one credo that tops the of freedom for laziness and play,
list at camp, it’s experimenting. which sets us up for disappointment
Which is, sadly, something we do when our lives—full of responsibili-
less of as adults: We shy away ties and a regular work schedule—
from activities we haven’t had Expand Your don’t match up,” says Akbari. Avoid
much practice with, mostly out of Social Circle the letdown by making the most of
every day: Rise an hour before your
fear of failure. We also begin to Can we ease up on the “no new
believe we don’t have time to friends” tagline? “Women often usual go time to take a walk in
mess with new things, because keep their friends from grade slightly cooler temps, reconnect
we have so many “old” things on school and college, which means with your guy over breakfast, or
our plate. “When we stop pushing by their 20s or 30s, they know get into the oice early so you can
ourselves out of our comfort their friends inside and out,” says hit happy hour or a concert you
zone, we start to think of life in Akbari. There’s nothing wrong wouldn’t otherwise make. And on
mundane terms,” says Akbari. with that, but you’re more likely weekends, spend the extra time on a
This becomes a self-fulfilling to learn and grow when you hang personal objective you’re working
prophecy: Frame your life as bor- with people who bring diferent toward. “While we need downtime
ing and you’ll no doubt be bored. ideas and backgrounds to the to recharge, we also need to be
“Variety is key to being happy, table. Camps do this well—you’re productive,” says Lyubomirsky,
because we take things for grant- thrown into a band of strangers noting that we are happiest when we
ed when they stay the same,” (your bunkmates) without any are pursuing and achieving our goals.
adds Sonja Lyubomirsky, PhD, a common factor other than age.
psychology professor at the Uni- “Coloring your world with fresh

4
versity of California at Riverside voices can set of a domino efect
and author of The How of Happi- to a fuller life,” says Akbari. You
ness. The fix is simple: Get frisky could be inspired by a new pal’s
with your pastimes. Trying out hiking hobby or her fondness for
novel interests (ceramics, ax foreign films. Good news is, sum-
throwing) will keep your brain— mer is prime socializing time, so
and summer—invigorated. take advantage of your friends’
friends—and their friends. Plan
an evening where every invitee
brings one person from a diferent Embrace the
circle (a coworker, for example), Cheese Factor
and that person has to do the As we grow up, we tend to shun
same (corralling, say, a neighbor). things that society deems uncool
Forming new connections can be in favor of what’s hip (indie every-
easier when a friend intros you. thing). But camps, which love silly
rituals (fireside songs), are on to
something: When you let down your
“I’m cooler than this” guard, you
free yourself for moments of unfil-
tered fun. “Your brain enters a flow
state, meaning you’re fully present
Grown-Up Camps We Love BRB, WE’RE PACKING OUR BAGS.
in what you’re doing and nothing
can distract you,” says Akbari.
For the Thrill Seeker For the Foodie For the Social Butterfly
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Get your fix of your fave AMERICA BOOT CAMPS The best parts of being a hood memory of something you
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SUPing—led by expert and a date (they run sports, crafts, open bars, ness? Look around. Plenty of
guides and nightcapped all year!); feel like a pro chef and sweetest of all, just
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From $499, pursuit From $925, enthusiasts counselors. From $550, one holding you back from yours.
.theoutbound.com .ciachef.edu campnocounselors.com

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 WELLNESS
AWARDS
TRAVEL
2018
10 Cities
Worth
Trippin’
Over

By Kristen Dold TH ROWI N G BAC K BAHAMA MAMA S may not be To uncover the destinations most worthy of your PTO
your idea of R&R—and you’re in spandex-loving days, Women’s Health teamed up with the travel experts
company. Our appetite for healthy, no-detox- at Airbnb: We parsed wellness-related wish lists on the
needed-after travel is surging: Wellness tourism platform—searching for terms like adventure, calm,
is estimated to grow 50 percent faster than overall and fitness—and came up with a list of cities (some
tourism through 2020, according to the Global crazy-surprising) that are buzzing. From there, we as-
Pull out your Wellness Institute. But you don’t have to splurge on signed superlatives to help you target your vacay goals
GETTY IMAGES

frequent-flier a silent trek in Bali to come back refreshed. Acces- and chatted with in-the-know locals. Behold: 10 places
number!
Adventure and sible, life-changing excursions, creative eats, and that will quench wanderlust and send you home in bet-
relaxation await. holistic spa treatments are right here in the USA. ter shape than when you arrived.

WO M E N ’ S H E A LTH / 1 2 9
 WELLNESS GETAWAYS

PSA: Keep your

Most Zen
eyes open when
om’ing on rocks.

Santa FRIDAY
Align your chi with a commu-
SATURDAY
Dig your feet into the sand
Barbara nity acupuncture session
at Downtown Community
at super-scenic Arroyo Burro
Beach (called Hendry’s by the
California Acupuncture (yourdca.com), locals). Towering rock clifs
where treatments start at an give it a secluded feel. Then
afordable $20. Afterward, you can stick around for a
Just 100 miles north- head to Ah Juice (ahjuice #NoFilter sunset: “A barefoot
west of L.A., this .com) for a fresh-pressed walk at dusk while listening
sun-drenched beach green juice, or hit up vegan to the rhythmic waves is like
city tucked between gluten-free cafe Green Table balm for my body and mind,”
(green-table.com) for a Cere- says Cupery.
the Pacific Coast and
monial Style Matcha drink.
Santa Ynez Mountains
is where celebs escape SUNDAY
to unwind. Local yogi Breathe easy at Himalayan rock salt cave Salt (saltcavesb.com),
Luca Cupery of Yoga where the microscopic mineral particles are believed to relieve
Soup (yogasoup.com) anxiety, improve your skin, and even curb allergies. “Cool and
plans a restorative quiet, this is a calming space right on one of the busiest streets
long weekend for you. downtown,” says Cupery. And if meditating in a zero-gravity chair
doesn’t sound like enough action, you can get a massage or
body scrub, or take a yoga class in the caves while inhaling the
salty, dry goodness.

“A barefoot walk at dusk while listening to the rhythmic

waves on the beach is like balm for my body and mind.”

Settle in for
nourishment at
Gather.
Most Detroit
Unique Michigan

Trust us on this one. STAY

A surge of artists and Snag a room at the buzzy
businesses have trans- Detroit Foundation Hotel
(detroitfoundationhotel.com),
formed Detroit into a
in the city’s former fire depart-
funky haven. With that ment headquarters. Local
come spots that sup- collabs abound (the snack bar is
port local farms and un- filled with hand-crafted Michi-
conventional venues for gan chocolates). Keep an eye
socializing, says Detroit out for Saturday run clubs and
native Kiki Louya, co- boot camps, hosted by the own-
er of the Detroit Body Garage
GETTY IMAGES (WOMAN); KYLE HUNT/GATHER DETROIT (FOOD)

owner of specialty mar-

(detroitbodygarage.com).
ket The Farmer’s Hand.

EAT DO
Lunch with locals at Gather Rent a bike from Wheelhouse
(gatherdetroit.com), a commu- Detroit (wheelhousedetroit
nity dining concept (just three .com) and hop on the Dequindre
tables and 30 seats) where sea- Cut Greenway, a former rail-
sonal fare is served from a rotat- way turned recreational path
ing menu. Then head to Selden that connects the river with
Standard (seldenstandard the open-air Eastern Market.
.com) for dinner. The New Nightside, grab tickets to
American spot serves small Detroit’s new Velodrome
plates (don’t miss the veggie (lexusvelodrome.com) and
carpaccio) with ingredients watch fixed-gear cyclists race
sourced from nearby farmers. around the track at 35 mph.

13 0 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
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 WELLNESS GETAWAYS

With 14,000-foot Pikes Peak to the west, and the Garden of the Gods rock formation to
Most Adventurous the north, Colorado Springs ofers endless exploits waiting for adventure enthusiasts.
(And with over 500 athletes and coaches at the nearby Olympic Training Center, there’s
no shortage of daredevils.) How bold are you feeling? Try these top thrills.

Colorado SEEKING: Low- SEEKING: Adrena- SEEKING: Whiplash SEEKING: A sky- SEEKING: The ulti-
Springs effort drama
Just strap in and
line for all ages
Cruise down the
on two wheels
Summit Pikes Peak
high conquest
Scale one of the
mate challenge
Ascend 2,000 feet in
Colorado jump—the zip line Arkansas River on a by van, then fly 19 sandstone rock one mile while rac-
courses at Seven white-water rafting 7,000 feet down the formations at ing up the Manitou
COURTESY OF BROADMOOR

Falls will swing you, tour for beginners. mountain by bike— Garden of the Gods Incline hiking trail,
Indiana Jones– Opt for the ultra- passing through five Park. (frontrange an Olympian fa-
style, above jagged chill “family float” diferent climatic climbing.com) vorite. (The female
clifs and crash- if you’d rather the life zones—before record is 20 minutes
ing waterfalls. guide do most of stopping for lunch and 7 seconds, in
(broadmoor.com) the work. (arkansas at the bottom. case you’re feeling
rivertours.com) (bikepikespeak.com) competitive.)

J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E A LTH / 13 3
 PRESENTED BY

pets
welcome
Finding the perfect
travel companion can
be “ruff,” so why not hit
the road with your furry
friend? This summer, add
one of these wag-friendly
destinations to your
getaway itinerary and live
life to the fullest…together.

LA CA

new orleans san diego

With charming open-air You’ll wish they all could be
tours, pet-friendly luxury California pups after a shared
hotels, and the best off-leash kayak trip around Mission Bay
dog park around, NOLA has or a joint paddleboard lesson
all that jazz and then some! from Point Loma. There’s also
Take a stroll or carriage ride something SoCal about a
through the French Quarter, morning stroll on the beach
then stop in for “yappy hour” followed by a trip to one of
at one of the many bars, the area’s famous pet food
breweries, and cafés where stores, where you’ll find fresh,
the wag is welcome. natural treats and cool gear.
 ME

portland
This historic New England coastal town is
celebrated for its hospitality to tourists—including
Fido! See and do it all along the Harborwalk Trail,
where you’ll find stunning ships, scenic views,
quaint shops, and off-leash beaches. Book your
stay at an oceanfront hotel featuring doggy
massages and turndown treats.

IL

chicago TN
Whether you’ve got a posh
pup or a salty sea dog, the
Windy City will leave him
begging for more! From rides,
games, and public art to
sightseeing cruises and live
nashville
entertainment, the Navy Pier
is an outdoor extravaganza
for all. For a more uptown
experience, window-shop the cooking on a patio or porch with your best friend
Magnificent Mile or pop in a at your side. Many local eateries will even fetch
nearby pet boutique. him a bone or a bowl of water.

keep it sweet thirst for

BEFORE real
Nature’s Recipe
dreams
Bring a few
adventure
A portable,

YOU GO!
From delicious, high-
features purposeful
ingredients, like
real chicken,
sweet potato, and
pumpkin, plus
creature comforts,
like his cozy dog bed
or favorite blanket,
so you both get
enough rest to fuel
collapsible water
bowl is a lifesaver
when you’re on
the go exploring
new and unfamiliar
quality food to a added vitamins, a big and vibrant territory with
welcome taste of home, minerals, and tomorrow. your pup.
pack everything your nutrients to support
dog needs for a happy, easy digestion
healthy good time. and complete
nourishment.

FIND MORE INSPIRATION TO NURTURE YOUR PET’S BIG LIFE AT NATURESRECIPE.COM

 NO POULTRY
BY-PRODUCT MEAL
© Nature’s Recipe, LLC

NO CORN OR WHEAT

NO ARTIFICIAL FLAVORS,
COLORS, OR PRESERVATIVES
LOOK FOR US
IN THE PET AISLE
 WELLNESS GETAWAYS

Bad
Weather? Most Portland
Whatever! Photogenic Maine

One of New England’s most popular weekend escapes has mastered the art of old meets
new: Despite an influx of hot restaurants and high-priced homes, the city’s maritime cul-
ture and craggy coast remain as charming—and picturesque—as ever. Bike or walk your
way through this guide from local photographer Christine Reighley (founder of popular
account @mainetheway) to the most ’grammable spots around the city.

TODAY show meteorolo- SNAP: The histor- SNAP: The fresh-

gist Dylan Dreyer’s ic Old Port dis- est lobster roll
forecast can make or trict Stop at farm- That overflowing
break your trip. Luckily, to-table restaurant meat, the buttery
this pro traveler knows Central Provisions bun…from Port-
how to weather a storm. (central-provisions land Lobster Co.
.com)—a James (portlandlobster
So, the forecast isn’t Beard Award final- company.com),
looking good for ist for best new where the catch
my weekend getaway. restaurant in the comes in twice
Should I reschedule, or nation. a day.
go according to plan?
“Go! If you’re planning a trip
months in advance, there’s just
no way to predict the weather. SNAP: The Port- SNAP: Your local
I once planned a vacation with land Breakwater craft brew Beer
my mom in Arizona during Lighthouse in from Allagash
monsoon season—it was Bug Light Park Brewing Company
the only time that worked for Cross the Casco (allagash.com)?
us! It downpoured the whole Bay Bridge by bike Cofee from
time, and we still had so much to reach the Tandem Cofee
fun. You can look into certain charming light- Roasters (tandem
seasonal patterns using the house (a 20- cofee.com)? Both
National Weather Service’s minute ride) and are camera-ready.
IRVIN SERRANO (CENTRAL PROVISIONS); COURTESY OF PORTLAND LOBSTER; COURTESY OF ALLAGASH BREWING

climate prediction link to avoid score sick views.

rainy or hurricane seasons, if
you want to be extra careful.”
COMPANY; COURTESY OF CHRIS BENNETT FOR GETTY IMAGES (SPRING POINT LEDGE LIGHTHOUSE)

When should I really

start freaking out about
Small portions? Nah. Dallas locals are big on running of their
the forecast?
“Even a week out, the forecast
Best for weekend BBQ indulgences. You’ll find them at the 3.5-mile
might change. You can truly
trust it once you’re in the two-
Boutique Fitness Katy Trail, pounding the 9.3-mile loop around White Rock
Lake, or qualifying for Boston at the Dallas Marathon each
day window. Hold of with your December. But when the temps turn sweltering, it’s the Big
final packing until then, D’s hyper-competitive fitness scene that brings the heat.
so you know what you need.”

What’s one weather- Dallas SWEATY DRENCHED

savvy item everyone
Texas
should pack for summer
vacation, just in case? One Lagree This 45-minute Mega- City Crew Rowing gets an upgrade
“Whether or not it’s going to former class is where crop-top tum- when combined with HIIT or ballet
rain, bring an umbrella. I know mies are made. The workout burns in these 50-minute mash-up classes
it sounds nerdy, but you won’t out muscles one-by-one—with a that end with a hurts-so-good foam
want to spend time trying to focus on the core. (onelagree.com) roll. (citycrewdallas.com)
find a store to buy one if you
need it. Having an umbrella ac-
tually saved my honeymoon in ZYN22 There’s Spin, and then District Climb Experience monsoon-
Italy. My husband and I walked there’s Spin with fluorescent lights, level sweat on the VersaClimber ma-
along the Amalfi Coast, and dancing, and bass-blasting beats chine. In 30 minutes, you’ll climb—or
only our feet got a little wet.” (a.k.a. the 45-minute signature sprint—up to 4,500 feet, all timed to
—As told to Kristin Canning class). (zyn22.com) tunes. (districtclimb.com)

J U LY/AU G U S T 2 0 1 8 WO M E N ’ S H E A LTH / 1 3 7
 WELLNESS GETAWAYS

Best for
Editors’ Healthy Eats
Sweaty
Secret
When Women’s Health Charleston
editors want to unwind, South Carolina
we head to the Hamptons
and surrounding towns.
(No, not in a helicopter, With a year-round grow-
but wouldn’t that
ing season, the farm-to-
be nice?) We map out a
beginner’s guide to a table movement has
perfect weekend. exploded, and chefs are
turning the local fare
into flavor bombs. We
“For a chill tapped Kate Towill, co-
vibe, stay at owner of Basic Kitchen
Ruschmeyer’s, (basickitchen.com), a
café that serves health-
where the rooms ful, locally sourced
are cabin-like. dishes, to select the
During the best spots to check out.

day, bike along

Montauk High- Marion Square
Farmers Market
The Ordinary
Feast on oysters, clams, and
Huriyali
Artful organic acai bowls, cold-
way, then grab Pick up peaches and tomatoes jumbo crab plucked right of pressed juices, smoothies, and
a beer at Montauk at their peak—plus specialty
spices—or lunch on hot grub.
the Carolina coast. “If you like
fresh fish, this is the spot.
sandwiches are picture-worthy
and locally sourced. “It’s of
Brewing Compa- “The Roti Rolls food truck is Don’t miss the rotating sea- the beaten track of downtown,
a must stop. I line up for the sonal ceviche,” says Towill. but I love the island vibes
ny before finish- Green Rice Bowl—grilled vege- (eattheordinary.com) here,” says Towill. “The Tropi-
ing the trek to tables, coconut rice, and curry cal Kale Smoothie is my go-to.”
seasonings,” says Towill. (huriyali.com)
the lighthouse
at the tip of Long
Island. Bank
sweat sessions
at the pop-up Best for TREATMENT TRY IT

fitness classes Spa and Self-Care A nonpsychoactive com- The Standard Spa in
that happen all CBD
(cannabidiol)-
pound from the cannabis
plant, CBD is believed to
Miami Beach added
a CBD foot massage
over, and also Based fight inflammation and to its menu to relieve
Massage anxiety, helping to calm tired peds. (Inhale the
book a visit to Miami/ and soothe the skin. sage, mint, and citrus.)
established stu-
dios like SLT
Miami Beach
Florida
or SoulCycle in Vibrational
Sound waves and vibra-
tions are said to restore
During the “Tree of Life
Vibrations” treatment
Despite the area’s
East Hampton. reputation as the plas-
Sound harmony to the body at the Faena’s Tierra
Healing and promote relaxation Santa Healing House,
Indulge in some tic surgery capital, its and healing. sacred oils and stones
retail therapy— skin and spa connois- help release tension.
OLIVIA JAMES RAE/THE ORDINARY

seurs have swapped

and people some of the invasive
watching—on skin-tightening and
The energy properties Gemstones are placed
contouring treatments
Jobs Lane and for Eastern practices
Crystal and in these pretty rocks are on corresponding
Gemstone thought to afect the chakras along the body
Main Street in and trends. Here, Therapy body’s own energy flow in the “Kundalini Jour-
Southampton.” the most in-demand and help balance you. ney” at the Mandarin
—Associate editor KC menu options. Oriental Spa.

13 8 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8
 No parabens.
No gluten.
No dyes.
No mineral oil.

Yes to
90% naturally derived
ingredients.*
LET LIFE IN.

*Includes puriied water and ingredient materials derived from a

natural source and subjected to limited processing. ©2018 P&G
 Welne
ADVERTISEMENT

Meagan
Kong
@meagankong
Los Angeles, CA
LOS ANGELES
WELLNESS TRENDS
FAVORITE WORKOUT:
Hiking in Griffith Park with a
sun salutation at the summit.
BEAUTY MUST-HAVE:
White Grapefruit & Mosa
Mint Dry Shampoo is my
go-to for post-workout hair. It
gives my hair major body!
GO-TO ATHLEISURE
APPAREL: I’m into matching
workout sets. They make me feel
sleek and put together.
FAVORITE MEAL: Kabbouleh
Salad with two fried eggs
and Tumeric Tonic from my
neighborhood café. Yum!

Burne
@onesmallblonde
Dallas, TX
TEXAS
WELLNESS TRENDS
FAVORITE WORKOUT:
My personal training gym—
they helped me do a total
body transformation.
BEAUTY MUST-HAVE:
Blue Ginger & Micellar
Water Shampoo.
It’s free of silicones and
gluten and leaves my hair
with fabulous volume.
GO-TO ATHLEISURE
APPAREL: I always feel
my best in casual sneakers
and a jean jacket.
FAVORITE MEAL:
Pasta from my local Italian
restaurant…everything is
SO fresh.

Discover more Herbal Essences products that make you feel

good on the inside & out at herbalessences.com.
Waiors
ADVERTISEMENT

Meet some of our coast-to-coast Wellness Warriors who

have a whole lot of love for health, beauty, and style!
Get an insider’s look at what’s trending from city to city.

Natalie
Barbu
@natalie_barbu
Raleigh, NC
NORTH CAROLINA
WELLNESS TRENDS
FAVORITE WORKOUT:
Hot Yoga. It’s a great change
of pace from weight training.
BEAUTY MUST-HAVE:
Argan Oil of Morocco
Shampoo repairs my hair,
leaving it super silky and shiny.
The smell is amazing too!
GO-TO ATHLEISURE
APPAREL: Leggings. I can
wear them out of the gym and
still feel totally comfortable.
FAVORITE MEAL: Healthy

Anthony
@kalysseanthony
New York, NY
NEW YORK
WELLNESS TRENDS
FAVORITE WORKOUT:
Biking or running the
Williamsburg Bridge.
BEAUTY MUST-HAVE:
Coconut Milk Conditioner
is super hydrating for my curls
and protects my locks from
future damage.
GO-TO ATHLEISURE
APPAREL: Track suits. They’re
super classic and cozy!
FAVORITE MEAL: Chicken
quesadillas from a taco truck in
Chelsea. They are amazing!
 WELLNESS GETAWAYS x
a ri
l l e M ith
ge ff w .
An ol o ice)
m o m m c o ve d
L A r fa sha
N O d he all s (
n
a owb
sn

Grab the crew and strap on your Fitbit: Local blogger and mom of four Angelle Marix (@dashing_
Most Family Friendly darlin) and pal Cabrina Fleming share an adult- and kid-friendly bucket list. “New Orleans isn’t
just a party town! Little ones can get one-of-a-kind culture in just two days,” says Fleming.

New Spend the day

at City Park
Ride the St.
Charles Streetcar
Explore the
Audubon Zoo
Treasure-hunt at
French Market
Orleans With 1,300 acres
of sprawling green
The oldest continu-
ously operating
A trip to this gigantic
zoo isn’t complete
The six-block-long
daily market is a
Louisiana space, gardens, streetcar line in the without a visit to the maze of flea market
and walking paths, world is your guide. Louisiana Swamp to finds, craft items
you’ll want to tack- For just over a watch an alligator from artists, trin-
le this park with buck, you’ll cruise feeding, or a pass kets, and souvenirs
comfy kicks. “We past mansions, through the new (don’t leave with-
bike the trails, Tulane University, gorilla exhibit. And out some beignet
take out paddle- and Audubon Park follow Fleming’s mix or hot sauce).
boats, or work before heading into relaxation Rx:
on our mini-golf the French Quarter. “Head to the Cool
game at City Putt,” (Then grab some Zoo’s lazy river and
says Marix. chicory cofee!) splash park.”

142 / WO M E N ’ S H E A LTH J U LY/AU G U S T 2 0 1 8

 

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 WELLNESS GETAWAYS

Best Seattle Grunge, cofee, tech, rain, rain, rain…locals in this beautiful Pacific Northwest
city don’t mind a little water. In fact, because Seattle is literally surrounded by
Near Water Washington it (Puget Sound sits to the west, Lake Washington is to the east, and a bunch of
canals and rivers live between the two), hanging near—or on—the water is how
natives kick back to relax, even if it’s rainy. “We don’t believe in bad weather
here, just improper clothing,” says Seattle sailing pro and Airbnb excursion host
Amanda Lillet. Check out her recs for the best wet spots around the city.

1 2 3 4
Take the ferry or a catamaran Grab a volleyball and head Crank out some laps around Sign up for a crash course on
to the San Juan Islands, an to Alki Beach on Puget Sound, Lake Washington, the city’s sailing with Airbnb’s Learn the
archipelago of 172 islands, where you’ll find courts, a most popular place for Ropes Sailing Excursion (airbnb
four of which are popular with 2.5-mile path along the sand, recreational water sports like .com/experiences/105102),
visitors. (Start at San Juan and shops and restaurants. kiteboarding and waterskiing. where you’ll hoist sails and
Island, where you can go Or hit Golden Gardens Beach (If you’d rather burn calories handle the lines (or chillax with
wine tasting, watch for Orca for a sunset behind the on dry land, run or bike the your feet up—your choice) while
whales, hit the boutiques, Olympic Mountains and eve- eight miles of Lake Washington cruising from Lake Union to
and rent bikes.) ning bonfires. Boulevard.) Lake Washington and back.

TEAR. EAT. ENJOY THE HEAT.

Feed your appetite for adventure with ready-to-eat, deliciously seasoned
StarKist® Tuna and Salmon Creations® Pouches. Try all six new BOLD flavors.

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 Best for Sedona
Outdoor Fitness Arizona

More than 3 million tourists a year pass through this

city, famous for its energy vortices. But the biggest
draw? The scenic outdoor fitness scene that happens
year-round on sandstone formations and rust-colored
landscapes. Stay in shape, soak up views.

THE GOAL: Catch a juicy sunset THE GOAL: Get good and dirty
Hike the Baldwin Trail starting Cruise a dusty trail on a moun-
at its trailhead, then watch the tain bike—beginners should
sun reflect of Cathedral Rock head to Bell Rock Pathway,
into Oak Creek. (FYI: The rock is while intermediate bikers can
the second most photographed try the Jordan Trail. Laugh at
spot in Arizona—right after the steep drops? Hangover Trail is
Grand Canyon). a mecca for advanced riders.

THE GOAL: Down-dog on THE GOAL: Swim among

top of a vortex the Red Rocks
Pack a yoga mat and head to Don your suit for Slide Rock
Bell Rock or Airport Vortex, State Park in Oak Creek Can-
two of four major vortices— yon, where an 80-foot-long
points where the Earth is be- natural waterslide has worn
lieved to be alive with healing into the stone. (Algae keeps
energy—in Sedona. the chute nice and slippery.)

*Not including Tuna with Rice and Beans.

See pouch for complete nutritional information.
©2018 StarKist Co. All Rights Reserved.
 6
WELLNESS GETAWAYS

The Fit
Girl’s
Packing
Guide
1

So your trip is planned. Now it’s (almost) time to pack. Curating the flawless carry-on is an art… OPT FOR LIGHT JACKETS
or, less poetically, a workout in itself. We asked three on-the-go fitness junkies—backpacker
Jennifer Pharr Davis, author of The Pursuit of Endurance; outdoor mountain athlete Alex
Essential: A
Borsuk; and Peloton Tread Master instructor Rebecca Kennedy—to break down what you need. packs-to-
nothing wind-
Use swimwear Strategize Know the ratio. Hail the all-
Bring only neu-
tral leggings. for sports bras. your sneaks. Pack two outfits purpose tank.
breaker (Stio
Your quickie trip You’re probably Shoes take up the for every four A lightweight makes a great
isn’t the time to already packing most space, so go workouts—hand- mesh tank can be
whip out your a suit, yes? Ones with one pair that wash each once. hand-washed and one). Ideal for
flashiest tights. designed for sports works for running, Don’t skimp on
basics: Bring
air-dried in three- places where
A solid black pair like surfing and hiking, training, ish hours. Choose
with minimal beach volleyball and casual kick- socks and undies styles in white, temps drop at
features (cutouts,
logos, reflective
are usually sup-
portive enough
ing around town.
Try New Balance
for each day. Nat-
ural fiber pieces
black, or gray,
which work just
night? A thin
features) is best for jogs too, so go Fresh Foam Cruz (like Smartwool’s as well with jeans down jacket like
light on bras. And Knit, which is super merino socks) or a maxi skirt.
for mixing and
matching. We heart because they’re lightweight and stink the least. Sweaty Betty
Eddie Bauer’s
Aday’s street- made to get wet, flexible and has makes chic ones. EverTherm,
appropriate line. they dry sweat, stat. a soft upper that
We love Hurley’s squishes down to which offers all
Quick Dry high- save space. the warmth
neck swim top.
without the bulk.
1. Aday Brakes On Leggings, $98, thisisaday.com 2. Hurley Quick Dry Pendleton Grand Canyon Surf Top, $60, hurley.com 3. New Balance Fresh
Foam Cruz Knit sneakers, $85, newbalance.com 4. Smartwool Women’s PhD Run Ultra Light Micro Socks, $16 per pair, smartwool.com 5. Stio
Women’s Second Light Windshell, $119, stio.com 6. Sweaty Betty Pacesetter Run Tank, $65, sweatybetty.com

14 6 / WO M E N ’ S H E A LTH Want more travel inspo? Go to WomensHealthMag.com/WellnessGetaways for ideas in every state.
 %*
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DANAI GURIRA
KICKS ASS
ON-SCREEN AND OFF,
BUT SHE IS
HAPPIEST
USING HER FORCES
FOR GOOD.
Channel Her Power
BY BRITNI DANIELLE PHOTOGRAPHED BY BEN WATTS FASHION EDITOR: YASHUA SIMMONS

P.150
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Catch waves with no
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PROP STYLING: DANIELLE VON BRAUN, PRODUCTION: FIRST SHOT PRODUCTIONS

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lace. Previous page:
3.1 Phillip Lim dress,
$695, 31philliplim
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Jewellery earrings,
$474, alighieri.co.uk
if
Today is a Thursday, and Danai
is engaged in nourishment of an-
other kind: dinner at Little Dom’s,
a popular Los Angeles bistro. As
she talks about her current proj-
ects, it’s clear why she needs—and
deserves—her weekly day of rest.
Not only is she a star on one of TV’s
most popular shows, AMC’s The
Walking Dead, but she’s also been
busy portraying fearsome general
Okoye in Marvel Studios’ Black
Panther (the highest-grossing
superhero flick in domestic his-
tory) and the spring blockbuster
Avengers: Infinity War. As if that
weren’t enough, she’s the cofounder
of a nonprofit, Almasi Arts, which
supports and facilitates the dra-
matic arts in Zimbabwe, and she’s
knee-deep in her next project,
adapting Chimamanda Ngozi
Adichie’s award-winning novel
Americanah into a TV miniseries.
For such a busy woman, Danai
is remarkably down to earth, and
it’s Sunday, please do not disturb she knows that the only way she can
Danai Gurira. That’s the one day the tackle her overflowing to-do list is
by staying mentally and physically
actress-playwright-activist likes to fit. In person, the results of her
lay down her weapons (we’re talk- effort are clear. The 40-year-old
has a powerful—almost regal—
ing prop sword or pen) and carve presence and moves her body with
out time for self-care. “Creating the gracefulness of a dancer: head
high, shoulders back. Her secret?
ritualized time and space to nurture A mix of eating well (tonight it’s
myself is something I’m constantly salmon, brussels sprouts, and spin-
ach), spiritual practice, listening to
trying to figure out and develop,” her body, and, of course, exercise.
she says. It’s not always easy to ac- For the past three years, she’s
been sweating it out up to four times
complish, she admits, but it feeds a week with trainer AJ Fisher, whom
her soul. “There’s nothing more fun, she met through one of her Walking
Dead castmates. Their sessions,
more replenishing, than a Sunday she says, are extremely challenging:
of walking in nature, enjoying friends’ “Sometimes it’s so intense I can’t
remember what we did.” Fisher
company, or having a great meal.” specializes in a method she coined
called “Corectology,” which aims to
even out muscle imbalances while
improving strength, mobility, and
cardiovascular function.

153
 a
typical workout for Danai includes
lots of circuit training and Pilates-
inspired moves, in which she
alternates high-intensity intervals
and active rest (that’s when she’ll
do the Pilates 100, a classic core
move from the method). Fisher has
Danai wear a heart rate monitor
and use resistance bands, which the
actress travels with so she can do
her workouts no matter where she
is in the world. Fisher’s workouts
also focus on paired muscle train-
ing—obliques and inner thighs, for
example—“so you’re training your
body to work together as a unit.”
Every session, however, includes
glutes work. “It’s the biggest muscle
in the body and key for posture and
balance,” says Fisher. (Important
for Danai as she films fight scenes!)
Even though her workouts are
meticulously planned and quite
challenging, Danai loves simply be-
regularly, she senses the impact it
has on her overall state of mind.
“If I haven’t worked out, if I haven’t
exercised and connected with my
body in some way, it chips away at
my feeling of well-being,” she says.
Whether she’s exercising for
work or for pleasure, she thrives on
knowing that pushing herself pays
off. She admits she isn’t always mo-
tivated (“I don’t think anyone loves
working out all the time”) but says
that feeling her body engage during
a sweat session can be really exhila-
rating and rewarding. And when
she’s sore from a workout, Danai
chooses to focus on the positive.
“It’s not like, ‘Oh, I’m in so much
pain from that,’” she explains. “It’s
like, ‘Oh, I feel the strength in my
core, I feel the strength in my back.’”
Danai’s workouts prepare her for
her rigorous on-camera roles, yes,
but there’s a real-life empowerment
ing active. She grew up participating element to them too. “As women,
in sports (swimming, track, and we’re not always encouraged to find
field hockey) and still hits the water the fullest extent of our physical
whenever she can. “I don’t remem- power,” she says. “There’s some-
ber ever not being able to swim,” thing so exciting about tapping into
says Danai, who was motivated to that part of ourselves.” She encour-
start when she saw her older sister ages other women to find joy by
taking lessons. “I jumped in the exploring different activities—“it
water and was insistent on learning might be lifting weights, it might be
to swim with her.” She’s happy in boxing, it might be something a lit-
a pool or snorkeling in the ocean, tle less [intense]”—even if it means
but what keeps her kicking are the taking baby steps or putting a class
BEACH VIBES
Isabel Marant physical benefits it provides. “It’s on your calendar to help with mo-
swimsuit, $265, a stunning form of exercise, and tivation. “There’s no need to break
isabelmarant.com; the lack of impact on the body at records tomorrow. It’s just about
Bantu Wax wetsuit, the same time is amazing.” She slowly finding what feels good and
$250, bantuwax
.com; Beats by also stays fit by doing yoga and jog- what feels rewarding.”
Dr. Dre earphones, ging with her dog, Papi, a rescue Food helps her feel good too.
$150, apple.com mutt. When Danai doesn’t exercise Danai is a loose “pesca-vegan”

154
 BEAUTY TIP
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in Cold Purple,
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Reebok by Pyer
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Hair: Vernon Scott
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at Forward
Artists for M.A.C
Nails: Tracy Clemens
at Opus Beauty using
Deborah Lippmann
 I’d love all
women and girls
to experience
how powerful
our bodies are.
who says giving up most meat and Arts, she explains, she’s “making
dairy products years ago made sure unheard voices are heard and
her feel “stronger.” She credits her celebrated.” (The nonprofit pairs
upbringing with laying the founda- fledgling artists with established
tion for her well-balanced eating pros.) Danai, who has won numer-
habits. “I used to have spinach ous awards as a playwright and
when I was a kid, and my mom was nominated for a Tony Award in
wouldn’t let me leave the table until 2016, firmly believes in the power
I’d eaten it,” says the actress, who of storytelling—especially narra-
was born in Iowa and grew up in tives that highlight the experiences
Zimbabwe (her parents were aca- of African women. The fact that
demics). “Somehow that worked its she didn’t hear or see those stories
way into me feeling like I have to eat while she was growing up is what
spinach. And now I love spinach— inspired her to start writing. The
I mean, I love spinach. I want it in global success of Black Panther has
my smoothies, I want it on the side, fulfilled her in many ways. “It kind
I want it with my meals,” she says of affirms that little African girl’s
with a smile as she digs into a plate instinct that these stories would
of the leafy greens. resonate if they were told with pas-
Danai’s parents instilled in her sion, integrity, and excellence.”
more than just a love of vegetables. Though she’s accomplished so
“I was in a home where I was much, there’s still work to be done.
allowed to freely find myself,” she And Danai has no plans to rest. As
recalls. Today, helping others do she tells young people she meets
the same is one of her biggest mis- along the way, “There’s no app for
sions. “The struggles of women skipping hard work; you have to
and girls is something that I’m seek your purpose and pursue it.”
very passionate about. I have to What keeps her fueled is “remem-
do what I can in the world. We all bering the goals,” and making sure
have to do what we can.” She’s on that when she’s finished living in
a “continual journey” to fight for this world, she’ll have given it her all.
gender equality, and with Almasi Even if she takes some Sundays off.
Score Danai’s go-to workout moves at WomensHealthMag.com/Danai-Gurira-Workout.

157
 158
J U LY/
AU G U S T
2 0 18
step up your summer

A kale-heavy
Caesar spin, this
mix calls for
chickpea
croutons. Genius!

WO M EN ’ S
H E A LT H
salads S U N S H I N E. B E ACH E S.
Koalas. These three
words may immediately
come to mind when you
think about Oz, but the
one we’d like to add to that
list? Food. And to be more
specific, eye-poppingly
colorful and incredibly
healthy food you truly
want to eat—stat.
“Australian culture
embraces the ‘Food is
life’ motto,” says Sophie
Guidolin, an Aussie
nutritionist, trainer, fit-
ness model, and author.
“We celebrate in-season,
organic foods and em-
phasize the benefits our
food can provide.”
The rays are partly to
thank for this outlook:
…WITH HELP
FROM GLOBAL “With warmer weather,
NUTRITION we naturally crave fresh
HOT SPOT foods,” says Guidolin.
AUSTRALIA! “The tempting produce
SERIOUSLY, is readily available year-
WE CAN’T GET round—from mangoes to
ENOUGH OF strawberries—there are
THE COLOR- pops of color everywhere
FUL FOOD you look!”
EXPLOSION
Luckily, those Insta-
COMING OUT
OF THE INSTA bait dishes also tend to
FEEDS. fall into the super-good-
for-you category. But you
don’t need to jump on a
24-hour flight to soak
up the nutritious vibes.
We sourced a few of our
favorite new recipes from
two influencers to spice
up summer greens and
boost health—no beach
or koala hugs necessary.
Cheers, mate!
 s
gie c k
eg
o f v ? Che
rs t 58
bu e 1
i g ht p ag re .
br on he
at gs p e
Th d e g r e c i
an t the
ou
Kale Chicken,
Caesar Quinoa,
Salad and
A twist on the classic
Caesar, this dish uses
Watercress
roasted chickpeas Salad
as croutons instead of
This protein-packed Make the balsamic dress-
bread and is high in
salad (chicken and ing: In a small bowl,
iron and vitamin A. The
quinoa deliver a double whisk together ¼ cup
best part? The total
dose) is rich in nutrients olive oil, 1½ tablespoons
prep plus cook time is
and big on flavor.
just 20 minutes. lemon juice, and 2 tea-
Essentially, the best of
First, make the croutons: both worlds in one bowl. spoons each balsamic
vinegar, pure maple
In a bowl, combine
Place 4 thin-cut chicken syrup, and Dijon mus-
15-ounce can chickpeas
(rinsed), 1 tablespoon
breasts in a saucepan.
Cover with water and
tard. Season with salt
and pepper.
Get That
olive oil, 1 teaspoon
smoked paprika, and
bring to a boil. Reduce
heat and simmer for 10
Life
¼ cup chopped almonds. In a large bowl, toss Sophie Guidolin
minutes. Remove from the chicken, quinoa,
Heat a large skillet over (@sophie_
heat and let chicken 2 cups watercress, and guidolin)
high heat. Add chickpea
cool in poaching liquid 6 radishes (thinly sliced) shares her
mixture and cook, stir-
for 10 minutes, then with the dressing; tips for eating—
ring occasionally, until
drain and thinly slice. fold in 1 small avocado and drinking—
crisp, about 8 minutes.
Meanwhile, rinse 1 cup (thinly sliced). your way
While that cools, place to wellness.
quinoa and place in a
4 eggs in a medium
medium saucepan. Add Tune In to
saucepan, cover with
2 cups water and bring Both salads adapted Your Bod
cold water, and bring to
to a boil. Reduce heat from Guidolin’s book “Let your body
a boil. Reduce heat and Macros: A Wellness tell you what it
and simmer, covered,
simmer for 4 minutes and Lifestyle Guide to needs. If you’re
until quinoa is tender,
for soft-boiled eggs. Transform Your Body craving fatty
about 10 minutes. Rinse
Drain, rinse under cold foods, try to
under cold water, then
water, then peel and eat essential
drain, pressing quinoa
cut in half. Radish rec! Use a fats like avoca-
with the back of a spoon mandolin for do, salmon,
to remove as much superthin slices. or nuts.”
Make the dressing: In
liquid as possible.
a screw-top jar, shake Make Your
⅓ cup buttermilk, Mornings Easy
2 teaspoons lemon “Overnight
juice, 1 teaspoon Dijon oats are my go-
mustard, 1 large ancho- to. My favorite
recipe: 1 cup
vy fillet (chopped),
oats + 1 table-
and ½ small clove spoon chia
garlic (pressed). seeds +
3 chopped
In a bowl, rub 1 pound strawberries +
kale (trimmed and 1½ cups
chopped) with 1 table- almond milk.
spoon olive oil and Combine in
½ teaspoon sea salt a container
and store in
flakes to soften the
fridge. Eat cold
leaves (note: the kale will in the a.m.!”
lose about half of its
volume). Toss with chick- Don’t Forget
pea croutons and half H20
“Water is my
the dressing. Serve the
number one
kale topped with halved health secret.
HEARST STUDIOS

eggs, ½ cup shaved Make sure you

Parmesan, micro radish drink it every
leaves, and the remain- single day. And
ing Caesar dressing. lots of it!”

160
 Middle
Eastern
Salad
with
Tzatziki
Dressing
Think of this as the salad
version of the crave-
worthy salty-sweet
combo, thanks to olives
and golden raisins.
Cook 1 cup brown rice
per package instruc-
tions. Transfer cooked
rice to a large mixing
bowl and let cool for
20 minutes. When cool,
add 15-ounce can lentils
(rinsed), 1 small cucum-
ber (cut into match-
sticks), 1 red pepper
(thinly sliced), ½ cup
green olives, ¼ cup gold-
en raisins, and 1 tea-
spoon ground cumin,
and toss to combine. Top
with ¼ cup mint leaves.

Make the tzatziki dress-

ing: In a blender, puree
½ cup cashews (pre-
soaked), 3 tablespoons
Make it last!
Leftover fresh lemon juice, 1 table-
dressing can spoon each EVOO, apple
be kept in the cider vinegar, and sesa-
fridge for up
to four days. me seeds, 1 clove garlic,
and ½ teaspoon salt un-
til smooth, then transfer
to a bowl. Stir in 1 small
cucumber (cut into
matchsticks) and ¼ cup
fresh mint leaves (finely
sliced). Sprinkle with red
pepper flakes, if desired.
Serve the salad topped
with a generous drizzle of
the dressing.

Recipe adapted from

Elsa’s Wholesome Life,
by Ellie Bullen (Plum)

All recipes make 4 servings.

N
No Gym,
No Problem.
(No, Really.)
MAKE YOUR SUMMER TR AVEL
MORE FUN—AND MORE SWEAT Y!
OUR BEST-EVER BODY-WEIGHT
PL AN IS READY TO FLY.
By K. Aleisha Fetters
163
164
MARTIN RUSCH/TRUNK ARCHIVE
 Maybe you’re
heading off to a
remote beach. Or
the road and in airports. “And
I hear the same thing from my
clients.” To stay fit away from
home, Tumminello prescribes

perhaps you’re quick body-weight workouts for

his gold-status frequent fliers,
allowing them to get a lot done

stuck in a cramped in a short amount of time. This

strategy helps them maintain
consistency, sure, but it also

hotel room. No helps them enjoy their time

on the road even more, whether
they’re traveling for work or

matter where you

pleasure: A single bout of exer-
cise can immediately boost
mood and energy, while reduc-
ing anxiety and tiredness, ac-

are, working out on cording to recent research.

We teamed up with Tumminello
to streamline your sweat sessions

the go can be this summer, creating our most

packable, personalized plan ever.
First, you’ll get the eight best

doable, effective—
moves for strengthening the
body’s main muscle groups sans
equipment—a carefully curated
bunch designed to be versatile

dare we say…fun? and ideal for even the tightest

of spaces. Then flip the page
and find four simple ways to mix
“When I’m traveling, I usually and match those all-star exer-
don’t want to go to the gym for cises to score the perfect work-
an hour every day,” says person- out, anytime, anywhere.
al trainer Nick Tumminello, who If only everything in your
spends two weeks per month on carry-on could be so compact!
Your Go-ToVacay Moves
THESE EIGHT EXERCISES SCULPT FROM HEAD TO TOE. TRUST US, YOU WON’T WANT TO LEAVE HOME WITHOUT ’EM!

1 4
SINGLE-LEG
REACH AND PUSHUP AND INVERTED
TOUCH SHOULDER PRESS

A B

Stand tall with arms at sides, weight in right leg (a). Keeping back flat, push hips back
and reach left hand toward floor in front of right foot while raising left leg (b). Pause,
then drive through right leg to return to start. That’s 1 rep. Perform all reps, then switch A
legs and repeat.

2 BULGARIAN
SPLIT SQUAT
QUICK TIP
For the Split Squat, Glute
Bridge, and Upright Bird
Dog, you’ll need some
kind of sturdy surface,
ideally knee level. At home
or in a gym, any step or
bench will do; in a hotel
room, try a chair or couch
edge; outside, look for a
park bench, large rock, or
tree stump.

ALLIE HOLLOWAY/STUDIO D, FASHION EDITOR: GABRIELLE PORCARO, MODEL: CHARLEE ATKINS, HAIR: LINH NGUYEN AT KATE RYAN INC.
USING LIVING PROOF PRODUCTS, MAKEUP: CHRISTINA BUZAS USING ARMANI, NAILS: ROSEANN SINGLETON USING CHANEL LE VERNIS
A B

Stand about three feet in front of a step or bench and place top of left foot on it, bending
knee slightly (a). Keeping back straight and core engaged, lean torso forward slightly and
bend knees to lower as far as possible, or until left knee nearly touches floor (b). Pause,
then drive through right heel to return to start. That’s 1 rep. Perform all reps, then switch
legs and repeat.
C

Place hands slightly more than shoulder-width

3 FEET-ELEVATED
GLUTE BRIDGE
apart on floor and extend feet so body forms
a straight line from head to heels (a). Bend el-
bows to do a pushup, lowering until chest near-
ly touches floor; then push through hands to
straighten arms while raising hips and pressing
into heels (b). From that position, bend elbows
to lower head until it almost touches floor (c).
Press through hands to straighten arms; then
return to start. That’s 1 rep.

A B QUICK TIP
You can adjust this move to suit your
fitness level. Too hard? Ditch the pushup
Lie faceup on floor with arms at sides, palms facing up; place heels hip-width apart on edge and inverted press every other rep. Need
of step or bench, knees bent 90 degrees (a). Squeeze glutes and push through heels to raise more of a challenge? Place your feet on
hips until body forms a straight line from shoulders to knees (b). Pause, then slowly lower a step or chair and perform the exericse
back to start. That’s 1 rep. as instructed.

166
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5 WALKOUT WITH
ALTERNATING SHOULDER TAP
Stand with feet hip-width apart, arms at sides (a). Keeping legs straight and core tight, place hands
in front of feet on floor, walking them forward (b) until body forms a straight line from head to
heels (c). Raise right hand to left shoulder, lower hand back to floor; then repeat with left hand to
right shoulder, keeping hips and body still; walk hands back toward feet and stand. That’s 1 rep.

A B C

6 Y-RAISE WITH
SINGLE-ARM PULSE 7 DEADBUG

B
A

Lie faceup on floor with arms and legs in the air, knees bent 90 degrees (a). Maintaining contact
between low back and floor, brace core, then slowly and simultaneously lower right leg until heel
A nearly touches floor and left arm until hand nearly touches floor overhead (b). Pause, then return
to start and repeat on the opposite side. That’s 1 rep.

8 UPRIGHT
BIRD DOG

B
A B

Stand with feet hip-width apart and hinge for-

ward at hips, keeping back flat and core tight;
raise arms to form a Y with upper body (a). Sit tall on chair, gripping front edge with both hands, then scoot QUICK TIP
Squeeze shoulder blades together to raise hands forward until hips and butt are in front of seat, pressing shoulders To score the biggest core
burn, focus on keeping the
as high behind you as possible (b). Keeping left down and away from ears (a). Brace core, then simultaneously rest of your body stationary
arm raised, slowly pulse right arm up and down raise right arm forward to shoulder height while slightly lifting as you alternate raising
three times, then return to start. That’s 1 rep. left foot of floor (b). Pause, then slowly reverse to return to start. your arms and legs.
Perform all reps, then switch sides and repeat. Repeat on the opposite side. That’s 1 rep.
Mix-and-Match
Sweat Sessions
For workouts that fit the most hectic travel sched-
ule, tap into these flexible routines. Simply pop in
the exercises from the previous pages and you’ve
got a rock-solid workout in minutes.

3-Minute Energy Booster

Just enough to get the blood flowing without working up a sweat.
Perfect when you’re looking to kick-start your morning or for a
pre–happy hour pick-me-up.

MOVES DO IT
Perform as many reps as possible in 20 sec-
3+4 onds of each exercise, moving immediately
from one to the next. Repeat for a total of
three rounds.

10-Minute Total-Body Toner

When you’re tight on time, use this stripped-down set for an
everything-you-need, nothing-you-don’t total-body quickie.

MOVES DO IT
Perform as many reps of move 7 as possible in 30
7+2+ seconds, then rest 10 seconds. That’s one set; do
4+8 three total. Continue the pattern with the other
exercises (doing both sides, where directed).

15-Minute Calorie Torcher

Rev up your fat burning with this sizzling circuit designed to leave
your muscles quivering and your metabolism soaring.

MOVES DO IT
Push yourself to complete as many reps as
2+4+1+ possible in 30 seconds (per side, where direct-
5+3 ed) of each exercise, moving immediately from
one to the next. Rest 90 seconds, then repeat
two more times for a total of three rounds.

20-Minute Muscle Builder

Whether you’re looking to lose weight or amp up your fitness, score
full-body results with these muscle-making supersets.

MOVES DO IT
Starting with the first pair, perform each exer-
7+6 cise for 45 seconds (per side, where directed),
2+4 back to back; rest 15 seconds. That’s one set.
Do two total, then continue to the next pair
3+8 and repeat the pattern until you’ve finished
1+5 the entire workout.

TAKE IT TO GO
No master memorization skills needed.
Snap a pic of this page (and another of the spread of
exercises!) so you can easily access these workouts
whenever (and wherever).

168
 KNOW THYSELF
As you get fitter, any workout gets easier.
Two little adjustments will keep you
challenged: Focus on your form (lower
farther during split squats and pushups,
for example) or increase your overall
workload (bang out a few more reps, or add
an extra 10 to 20 seconds to sets).
 WATER: WE CAN’T LIVE—OR GLOW—WITHOUT IT. TAKE A DEEP DIVE WITH US
INTO THE WORLD OF H20-PACKED SERUMS,
GELS, AND MISTS, ALL DESIGNED TO GET YOU GLOWING.

BY L AU R EN B A L S A M O

P H OTO G R A P H ED BY S T Y L E D I R EC TO R
B EN WAT T S J A M E S WO R T H I N GTO N D EM O L E T

you
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WO M EN ’ S H E A LT H

e
MOISTURIZING:
IT’S NOT
OPTIONAL

“Hydration is vital for skin-cell

function,” says NYC derm
Arash Akhavan, MD. “With it,
skin appears plump, soft, and
dewy—without it, dry, flaky,
and dull.” Plus, poorly hydrat-
ed skin is unable to maintain
a healthy barrier, which can
leave it more vulnerable to
acne, eczema, rosacea, and
even aging, says NYC derm
Shari Marchbein, MD.
Q
WHAT KIND OF
“THIRSTY”
IS YOUR SKIN?

Dry
Your skin feels
rough and has
flakes. This skin
type lacks oil and
water and is
primarily deter-
mined by genetics.
Hydration Hack
Lower your shower
temp (hot water can
melt away moistur-
izing lipids) and
slather on a rich
cream with butter-
based ingredients,
like cocoa or shea.

Dehydrated
Your skin looks
scaly and fine lines
are emphasized.
This is a temporary
skin condition that
signals a lack of
water (point the
finger at weather or
your lifestyle).
Hydration Hack
You want to protect
your skin’s barrier
(which allows it to
better hold on to
water). Stick to
gentle, nonstripping
cleansers and limit
the use of scrubs
and acids.

GO O D TO K N OW Some of the best moisturizers use a combo of a humectant (hyaluronic

THE ULTIMATE
DEWY-SKIN DUO
acid, glycerin, panthenol) and an emollient (shea butter, ceramides,
jojoba oil), says Dr. Marchbein. “The humectant draws in moisture to up
skin’s water content, then the emollient seals in that moisture and soft-
ens the skin.” A derm favorite: CeraVe’s Ultra Light Moisturizing Lotion
with Sunscreen ($17, at drugstores), which contains both.
172
 8 new 1 2 3

skin
1. Sunscreen
Glycerin and hyaluronic acid

skin simultaneously.
Neutrogena Hydro Boost
Water Gel Lotion SPF 50,
$12.50, at drugstores

2. Eye Patches
The undereye area has fewer
oil glands than other parts
of the face. Increase your
moisture supply with these
algae-filled patches.
Freeman Beauty Infusion
Firming Hydrogel Eye Mask,
$5, at Harmon stores 6 7

3. Toner
Pat this on—it’s sufused with
jasmine water and prebiotics—
to rehydrate and rebalance
your skin post-cleanse.
Dior Hydra Life Balancing
Hydration 2-in-1 Sorbet 4 5
Water, $42, dior.com

4. Mist
Part oil, part water, this bi-
phase spritzer can be thought
MODEL: ANNE MARIE KORTRIGHT/WILHELMINA, HAIR: NICOLAS ELDIN AT ART DEPARTMENT,

of as a spray-on moisturizer.
Use it anytime, anywhere for a
MAKEUP: CHRISTIAN MCCULLOCH AT STREETERS; COURTESY OF VENDOR (PRODUCTS)

quick hit of hydration.

Omorovicza Magic
Moisture Mist, $95,
omorovicza.com

5. Moisturizer
Lightweight enough for oily
types, but still ultra-hydrating, 7. Mask
this aloe vera and hyaluronic Skin loses moisture when you
acid blend was found to keep sleep. Preempt a.m. dryness
skin dewy for up to 72 hours. by slathering on this HA-rich
L’Oréal Paris Hydra Genius mask before bed.
Daily Liquid Care Normal/Oily MyChelle Ultra Hyaluronic
Skin, $18, at drugstores Water Mask, $16, mychelle
.com 8
6. Micellar Water
Foaming washes can strip you 8. Body Gel
of moisture. This lather-free A muggy-weather must: this
version gently cleanses while fast-absorbing and cooling gel
imbuing skin with glacial water. that deeply hydrates without
Skyn Iceland Micellar ever feeling sticky.
Cleansing Water, $25, H2O+ Beauty Oasis Body Gel
ulta.com Moisturizer, $22, h2oplus.com
 1

2
3

WATERMELON 4

summer’s
hydrator 5

hero
TREAT YOUR SKIN TO A SLICE OF
STYLING: SARAH GUIDO-LAASKO/HALLEY RESOURCES; COURTESY OF VENDOR (PRODUCTS)

HYDRATION HEAVEN WITH

THIS JUICY, WATER-RICH FRUIT. 6
1. Milk Makeup Watermelon
Brightening Serum, $36,
JEFFREY WESTBROOK/STUDIO D (WATER STILL COMPOSITION),

milkmakeup.com
2. Pacifica Crystal Foam
Sparkling Clean Face Wash,
$10, ulta.com
3. Sephora Collection After
Sun Mask, $5, sephora.com
4. Glow Recipe Watermelon
Glow Pink Juice Moisturizer,
$39, sephora.com
5. Clinique Pop Splash
Lip Gloss + Hydration in
Rosewater Pop, $18.50,
clinique.com
6. Bliss What a Melon Reviv-
ing & De-Stressing Over-
night Mask, $16, ulta.com

174
Q
FRENCH
THERMAL WATER:
BS OR
BEAUTY MUST?

The hype is très real.

“Unlike tap water,
thermal spring
water contains skin-
friendly minerals
like potassium, cal-
cium, silica, seleni-
um, and sulfur,” says
Dr. Marchbein. (The
water acquires them
as it passes over
rocks and through
soil and makes its
way to the spring.)
These minerals are
anti-inflammatory
and hydrating, adds
NYC derm Joshua
Zeichner, MD.

Vichy Mineralizing
Thermal Water, $14,
amazon.com

La Roche-Posay
Thermal Spring Water,
$13, larocheposay.us

L’Occitane
Aqua Réotier Fresh
Moisture Mist, $19,
usa.loccitane.com
Accommodations and locations: Sugar Beach, a Viceroy Resort

GO O D TO K N OW Water is vital for a healthy body, but there is no research to support the
GET HYDRATED idea that drinking eight glasses a day can moisturize skin or make it
SKIN FROM THE
INSIDE OUT glowy, says Dr. Zeichner. However, you can eat your way to dewier skin.
“A diet rich in essential fatty acids—found in salmon, olive oil, walnuts—
can improve your skin’s ability to retain moisture,” says Dr. Marchbein.
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