SCOOP Magazine by Andrea Cantarell

The Latest News on Health, Sex, Nutrition, Beauty, and Fitness

SCOOP

happi

ness.

Thanksgiving is upon us, the time of the year when our thoughts turn to the gifts for which we´re most grateful: family, friends, and (because we took our own fitness advice) thinner thighs and flatter abs! But at the risk of sounding greedy. there were a few other goodies we wanted -and knew you would too. So we tasked ourselves with finding a host of calorie blast exercises (page 6), a bounty of tips of how to crave your favourite things without any guilt (page 12), great advice on how to stop your emotional eating habit (page 20) and a killer interview with supermodel Doutzen Kroes (page 14). Considering that heart diseases is the number-one cause of death among women, it also seemed important to address the topic in every issue. So we´re delighted to welcome our new columnist, Giovanni Campanile, M.D., a triple-board-certified, Harvard University-trained cardiologist. Fittingly, his first column spotlights the importance of gratitude in our spiritual and physical wellness. Since being thankful is key to having a strong ticker, we´ll gladly boost our heart health by expressing our appreciation for the Close Up story model Doutzen Kroes. Happy Thanksgiving, everyone!

See you next month

GET FIT 4TRAIN LIKE A

GYMNAST

best workout tip to train like an olympic star

6THE 8 BEST FAT

BLASTERS

the 8 activities for burnig calories this winter

11THIS MONTH´S

STRONG AND STEADY WORKOUT PLAYLIST

the best hits to listen for your workout sessions

GOOD LIFE EATS STYLE 1211 SEEMINGLY

UNHEALTHY FOODS THAT AREN´T SO BAD FOR YOU

think sugar is bad for you? think again!

20STOP EMOTIONAL

EATING what you need to know to stop this bad habit

22THE SWEET

LOWDOWN honey much? learn what this superfood can do for you

23WHICH IS HEALTHIER? the epic battle of breakfasts! pancakes vs. eggs and bacon

24THANKSGIVING

LEFTOVERS great tips for this holiday season!

14DOUTZEN KROES

HEALTH AND WELL BEING SECRETS learn about what makes this model a supermodel

25CAN A BROKEN HEART KILL YOU? learn about this new medical study!

26INSTAGRAM IT GIRL

the new social media queen Izabel Goulart shares her workout secrets

27STRESS LESS, LOOK

GREAT stp stressing and start living!

TRAIN LIKE

A CHAMPION Gymnasts must possess excellent coordination, flexibility and muscular strength to perform exercises during competitions. While practicing gymnastic drills helps a gymnast become more coordinated and flexible while learning the proper steps and timing of a routine, strength training is especially important for performing exercises on beams, bars, rings and on the floor. A female gymnast must take time to develop her upper body and lower body strength, as well as core strength. Implementation

A female gymnast should train her entire body with weights at least twice a week. This may be completed in two total-body workouts.Be sure to allow at least 48 hours of rest for each muscle group between strength training sessions. For building larger, stronger muscles, train with heavier weights for less repetitions. As a female, remember that womenâ&#x20AC;&#x2122;s bodies are different and may respond differently to strength training. If you have a naturally muscular physique, you may build muscle faster than a woman with a naturally slender physique.

Core Strength

Strengthening the muscles of your core body, including your abdominal muscles and back, is vital for core strength and balance while performing exercises on a variety of apparatuses. However, perhaps more importantly, core strength helps prevent dangerous injuries to your back muscles, which could cause you to sit out a season of competition. Strengthen your abdominal muscles with traditional floor crunches, reverse crunches and twisting crunches, in which you twist from left to right as your chest approaches your knees.

Chest, Shoulders and Arms

For upper body strength, train your chest, shoulders, biceps and triceps with barbell weight or dumbbells. Begin your chest workout with bench presses, performed on a flat bench with either a barbell or two dumbbells. Incline the bench to perform inclined chest presses to strengthen your upper chest, and decline the bench to perform declined chest presses for your lower chest. Train your shoulders with military presses, front dumbbell raises and side lateral raises, all performed with a dumbbell in each hand. Finish your upper body workout with biceps curls, hammer curls, concentration curls, triceps kickbacks and triceps extensions. Biceps curls may be performed with either a barbell or dumbbell, while all other arm exercises must be performed with dumbbells.

Lower Body

Strengthen your quadriceps, hamstrings and hips with lunges and squats. These exercises may be performed using only your body weight for resistance; however, as you physically progress, hold a barbell across your lower shoulders to build stronger, more powerful leg muscles. If you have access to strength training machines, perform leg extensions and leg curls. However, these two exercises are also possible with a single dumbbell. Sit on the edge of a chair holding a dumbbell between your feet and extend your legs until straight and parallel with the floor. To perform leg curls, lie on your abdomen with a dumbbell between your feet and curl the weight toward your buttocks. Finish your lower body workout with calf raises, in which you stand on the edge of a step and lower and raise your heels. Perform sets with your toes pointed inward, straight and outward to target your outer, central and inner calf muscles.

[

]

THE 8 BEST FAT

BLASTERS

How to burn calories at home

Tweak your lifestyle It’s a familiar story: You pledge to honor a daily elliptical routine and count every last calorie. But soon, you’re eating cupcakes at the office and grabbing happy hour mojitos, thinking, Oops, diet over. There is a better way: Swap the all-or-nothing approach for one or two healthy switch-ups in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet. In fact, we talked to readers who knocked off 10, 25, even 60 pounds with

some easy tweaks. Borrow their slim-down secrets to transform your body the real-world way. We all have days when there’s no time to get to the gym. So we wondered: Which close-tohome cardio activities blast fat fastest? Wonder no more. Here are the top seven fat-and-calorie burners, from Los Angeles– based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you’ll boost your metabolism for up to a whole day afterward.

Hula hooping

Burns 300 calories in 30 minutes Marisa Tomei and Beyoncé hoop to keep their bodies beautiful. To do it yourself, grab an adult-sized hoop (they're larger and heavier than kids' hoops, making them easier to spin); you'll know you have the right size if it reaches your chest when you stand it up in front of you. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don't worry if you're less than perfect at first; you'll still knock off major calories, plus get better every time you spin. Boost the burn: Check out our fun workout for hula how-tos and advanced moves.

All ac tiv calcu ities are la 150-p ted for a perfo ound wom rming an for 30 the activit y minut es.

Jumping rope

Burns 340 calories in 30 minutes You knew this workout had to be high on the list. After all, it’s one of pro boxers' favorite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free. Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

Surfing

Burns 102 calories in 30 miutes Simply playing in the surf lets you burn calories even as you cool off. To get a better workout, be sure to paddle hard past the breakers to increase your heart rate. What you burned off: 1/2 cup sliced strawberries and 1/2 cup fat-free vanilla yogurt.

Inline skating

Burns 425 calories in 30 minutes Skating is numero uno on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles. And your core gets involved in a big way to keep you balanced. What's more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. (Donâ&#x20AC;&#x2122;t forget your helmet, wrist guards, and knee and elbow pads.) Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.

Dancing

Burns 221 calories in 30 minutes This may not be the biggest calorie-burner in the bunch, but it's still an excellentâ&#x20AC;&#x201D;and fun!â&#x20AC;&#x201D;metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.) The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don't rest between songs. Try Braganza's favorite trick: Download a workout's worth of your favorite tunes. Begin with an upbeat inspirational song (think "Just Dance" by Lady Gaga), then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down. Boost the burn: Use your arms! Raise them in the air and move them to the beat. 8 NOVEMBER 2014

Walking vigorously

Boost the burn: Alternate two minutes of brisk strides with one minute of asfast-as-you-can-go walking (or jogging).

Running

Burns 374 calories in 30 minutes The typical runner's shape is sleek and lean, and there's a reason for that: The major running muscles—legs, butt, core—happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes. Boost the burn: Alternate fast and slow intervals, or take to the hills.

Tennis

Burns 272 calories in 30 minutes Don't think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots—then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you’ll have to run and bend to pick up your missed balls. Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. "Having a goal will make you work harder to reach it," Braganza says.

NIKE WMNS ROSHE RUN “PALM TREES”

DANCE YOUR WAY HEALTHY

Whether it’s at a party Saturday night or at the gym Monday morning, shaking your booty brings much bigger benefits than you might think. One Scottish study found that people who dance recreationally are 62 percent more likely to report being in good overall health than those who don’t. No surprise, then, that fitness trends from Jazzercise to Zumba have harnessed the power of busting a move. Break out your dancing shoes for one of these cool new classes.

WERQ

Simulate a night out at the club with your girls (think awesome hip-hop, pop and rock tunes and plenty of hip shaking) with this high-intensity dance-cardio sweatfest. Use the class locator at werqfitness.com to pinpoint one near you.

BOKWA

Each fist-pumping, fastpaced 55-minute routine involves dancing in the shape of numbers and letters to the latest hit music. Find classes at Sports Clubs in the northeast (mysportsclubs.com) or via bokwafitness.com.

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Burns 170 calories in 30 minutes That's right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won’t cut it. You should be walking briskly enough that it's difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles—legs, butt, and core—take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes.

Folks worked out more when they rewarded themselves with at least this much cash per week. SOURCE: American Journal of Preventive Medicine

NOVEMBER 2014 9

[

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THIS MONTH’S STRONG AND STEADY

WORKOUT PLAYLIST

Every month, Your New Favorite Playlist introduces you to workout-worthy tunes from a different fitness brand. Certain things are better when speedier,

no questions asked. Take the line at the DMV, for example. Or Amazon shipping. But when it comes to your workout, you don't want to do a rush job—that's a surefire way to sacrifice your form, says Debra Strougo Frohlich, coowner and cofounder of Row House, a dedicated indoor rowing studio in New York City. "People have a tendency

to want to go really quick [on rowing machines]," she says. But going slowly requires more strength and engages more muscles while encouraging proper form, she explains. "When you actually can reel them in and show them why slow and strong is better than faster, they really, really get it." The studio offers low-

your own rowing-machine impact workouts that alternate workout—or any workout between circuits on the rowing where you're really focusing on machine and circuits of floor building strength and muscle. work for an efficient total-body sweat session. To make those 1. Charli XCX, "Boom Clap" 2. American Authors, 50 minutes fly by, Strougo "Believer" Frohlich and the rest of the 3. Icona Pop, "All Night" Row House team put a lot of 4. Miike Snow, effort into choosing "Paddling Out" the right music. 5. Nadia Ali, "Rapture" "It's extremely (Avicii New Generation important that Radio Edit) the music from 6. Coldplay, "Paradise" the beginning to (Tiësto Remix) 7. Michael Jackson, "Love the end creates Never Felt So Good" (Fedde a mood and a Le Grand Remix Radio Edit) feeling that lets you lose yourself 8. Kelly Clarkson, "Stronger (What Doesn't Kill You)" in the workout," 9. Jay Z, "Run This Town" she says. Strougo (feat. Rihanna & Frohlich also Kanye West) likes to include 10. Tiësto, "Let's Go" (feat. songs that have Icona Pop) 11. Santigold, "Say Aha" a hidden (or 12. Timeflies, "All The Way" not-so-hidden) 13. Jason Derulo, "Don't meaning. In the Wanna Go Home" (7th playlist below, Heaven Radio Edit) for example, 14. Swedish House Mafia, which was used "Antidote" (feat. Knife Party) in a recent class, 15. Enrique Iglesias, "Paddling Out" is "Bailando" (English Version a nod to the sport feat. Sean Paul, Descemer Bueno, & Gente de Zona) of rowing. Use the mix while doing

NOVEMBER 2014 11

[ ] 11 SEEMINGLY

UNHEALTHY FOODS THAT

AREN'T SO BAD

FOR YOU

Ever yone always tells you what not to eat, but that's just no fun. Here are some formerly forbidden foods that aren't the devil incarnate (and won't mess with your healthy eating efforts), according to Samantha Heller, registered dietitian at NYU Langone Medical Center in New York City.

POTATOES

White Potatoes Fries and loaded baked potatoes full of bacon, cheese, and sour cream give potatoes a bad rep, but they might as well be the new kale, Heller says. Potatoes are a good source of vitamins C and B6, and fiber (if you don't peel them). Put salsa, olive oil, or roasted garlic on your baked potato to keep it in the healthy zone, and roast potato wedges to get your French fry fix. (Obviously they're not the same as fast food ones, but the healthy swap will do if you're serious about eating healthy.)

12 NOVEMBER 2014

PEANUT BUTTER Peanut Butter Yes, everyone's favorite spread contains about 200 calories per two-tablespoon serving. (And no, it's not easy to step away from the jar once the lid comes off.) But peanut butter is full of healthy fats that help your body absorb essential vitamins from other foods you eat, so it's totally worth every calorie, just as long as you pick the right variety. Avoid reduced-fat spreads, which squeeze out the good fats and add sugar, salt, and other fillers to restore the flavor and creamy texture. Instead, opt for natural peanut, almond, or cashew butter made from nothing but the nuts.

The splurgeworthy foods that won't obliterate your healthy eating efforts.

BUTTER

Butter In small amounts, butter isn't that bad for you â&#x20AC;&#x201D; at least compared to margarine, which contains about the same number of calories plus five times as much trans fat, which raises bad cholesterol levels and lowers good cholesterol. Butter has more saturated fat than margarine, but recent research casts doubt on the whole saturated-fat-causesheart-disease thing. This doesn't mean you should eat it by the stick, but don't beat yourself up if an otherwise healthy recipe calls for a bit of butter, or if you can't resist the pad that comes with the restaurant breadbasket. (For the record, though: Dipping bread in olive oil is always your best bet in such a situation. And now that big brands are removing trans fat from their products, vegetable oil spreads are a close second to keep on hand at home.)

SUGAR Sugar People associate sugar with foods with lots of calories and little nutritional value, like cake and candy. However, when you eat sugar, your body turns it into glucose, an important source of fuel for every cell in your body, from your brain to the muscles that take you the distance at the gym. Whole foods like fruit contain natural sugars, but if your diet is pretty healthy overall, it's fine to add some honey to your tea or sugar to your coffee, Heller says. Just watch your portions and save desserts made with tons of sugar for special occasions if you want to avoid weight gain.

HOT CHOCOLATE Hot Chocolate Cocoa is packed with healthy compounds called polyphenols that fend off disease. You can't say the same for processed milk chocolates and syrups though, which lose lots of the good stuff by the time they make it to your mouth. To indulge in hot chocolate the healthy way, heat a cup of unsweetened soy or regular low-fat milk, and stir in about two tablespoons of unsweetened cocoa powder plus a teeny drop of vanilla extract and sugar or honey to taste.

POPCORN

SPORT DRINKS

CHEESE

Popcorn OK, OK, so the stuff they serve at movie theaters is bad news. (It basically gets a salty butter bath before it's served, which means it's unnecessarily high in fat and calories.) But straight-up air-popped and light microwave varieties are just fluffy whole-grains full of filling fiber and a satisfying crunch that has as few as 31 calories in one cup.

Sports Drinks Sports drinks are often grouped with sugary juices and sodas because they contain calories that you can't chew. While you shouldn't throw back a gallon of Gatorade while you watch TV, sports drink calories do serve a purpose when you work out hard: They deliver carbs for quick energy and replenish the fluids and electrolytes that you sweat out. Think of sports drinks that contain calories as a post-workout snack and indulge when you sweat through endurance activities like a long-ass indoor cycling class or a super-long treadmill run.

Cheese A host of new studies suggest that a mix of regular and low-fat dairy products including cheese could lower your blood pressure, steady your blood sugar, help you keep your weight in check, and even extend your life. Woo, woo! Shoot for about 2.5 servings per day to reap the benefits.

Post- Workout Mistakes

Our Facebook fans really “liked” learning about these gaffes. To boost results and avoid injury, find more tips at WomensHealth Mag.com/ PostWorkout.

Not snacking afterward

SALAD DRESSING

PIZZA Pizza Eating a little pizza now and then isn't going to kill you, which is a good thing because it brings most people a remarkable amount of *~pLeAsUrE~*. To keep the calories in a reasonable range though, opt for thin crust, load on the veggies, and go easy on the cheese, and you've got a perfectly balanced meal. And try not to eat the entire pie.

Regular Salad Dressing Because dressings made with vegetable oils like olive, sunflower, or grapeseed oil are full of healthy fats that help your body absorb essential nutrients in other foods (including the ingredients in your salad), full-fat dressings can actually make your salad healthier. Especially compared to reduced-fat dressings, which may contain extra sodium and sugar, a tablespoon or two of full-fat dressing really is your best bet. Just avoid the creamy-looking ones: They tend to be made with mayo or cream, which are full of unhealthy fats (and so not worth the calories).

CARBS Carbs As long as you focus on whole grains, like those found in whole wheat bread and pasta, brown rice, and quinoa, carbs can be a healthy part of any diet. (You're welcome.) Despite their bad rep, whole grain carbs contain fiber and nutrients that keep your digestive system on track, which boosts your immunity, fends off bloating, and even reduces your risk of heart disease, cancer, and diabetes, Heller says.

Staying in the same clothes

Drinking a cocktail

The 5 WORST Foods To Eat At Night

If you are going to hit the fridge or pantry before you hit the sack, here are FIVE things you should never, ever grab.

Alcohol

It relaxes the valves that connect the stomach and esophagus. When this happens, your body is unable to keep food where it belongs. “If you have alcohol just before bed, you’re pretty much asking to have reflux,” says Koufman.

Soda

It doesn’t get much more acidic than soda. In fact, soda is actually more acidic than anything found in nature, says Koufman. The acid damages those same valves. Plus, carbonation increases stomach pressure.

Citrus

It’s also highly acidic. A glass of orange juice or a green apple are your worst choices, but some people can eat red apples without problems—it depends on the person.

Cheese

It’s another fatty food, but if you must indulge, hard varieties such as Parmesan and Swiss have less of a reflux effect than softer types such as feta and mozzarella. (Yes, that means no pizza.)

Chocolate

Certain flavors are high in fat—which comforts and relaxes the valves, too—and it contains caffeine and a lesser-known stimulant called theobromine, essentially making it a triple whammy.

NOVEMBER 2014 13

Doutzen Kroes' Health And Wellbeing Secrets

WHEN Doutzen Kroes was photographed - all tanned limbs, toned abs and glowing skin - for the January issue of Vogue, we jumped at the opportunity to quiz her on exactly how she manages to remain so utterly radiant all year round. And, we’re proud to say, we managed to get her to share her personal smoothie recipe with us.

What does the sun mean to you? I know it’s a cliché, but the sun makes me happy. When you can feel the sunshine on you, you feel better, happier and naturally every human being needs the sun. I also think in winter you appreciate it more. Even on the shoot [featured in the January 2013 issue of Vogue] it wasn’t hot like summer - the wind was cold but it was perfect because when the sun hit you there was the perfect balance. It really made me happy. When do you feel healthiest? When I am with my mum I am happiest and healthiest. She always taught me how to eat healthily. She always cooked from the garden and it was always organic. Growing up in the north of Holland, I had a healthy and balanced diet. When I travel I don’t really have the opportunity to eat healthily, so I try to go home for a week and a half every once in a while. It does me so much good to be in one time zone, rest every night and be outside. That’s when I feel most healthy. I also bike around a lot in Holland - I love to breathe in the fresh air

Becoming one of the Victoria’s Secret Angels is no mean feat. You need to look good and do it consistently for each and every ramp walk and other public appearances. One of the models who have managed to do so and yet look healthy and physically fit is the 28 year old Dutch supermodel, Doutzen Kroes. The model cum mother clearly stands out from the other models of the world as a very enterprising personality who cares about her and the people around her. Sure enough, she has some great tips for workout and diet, which she follows. So take a look! Are you a summer or winter person? I am definitely a summer person. Don’t get me wrong, I love winter when it’s beautiful and sunny - I don’t really care about cold - I just hate the grey. In Holland, just like London, it gets so grey and depressing - so you want to escape. In New York winters, you wake up and it’s blue. That’s ok. As long as I can see the sun I can handle it! I always try to go to Miami when in NYC during winter to be able to see the sun. But to really escape, I love to go Tulum in Mexico. The beaches are amazing, you can go sightseeing. It also has this hippy feel to it, is easygoing and so beautiful. What does the sun mean to you? I know it’s a cliché, but the sun makes me happy. When you can feel the sunshine on you, you feel better, happier and naturally every human being needs the sun. I also think in winter you appreciate it more. Even on the shoot [featured in the January 2013 issue of Vogue] it wasn’t hot like summer - the wind was cold but it was perfect because when the sun hit you there was the perfect balance. It really made me happy. When do you feel healthiest? When I am with my mum I am happiest and healthiest. She always taught me how to eat healthily. She always cooked from the garden and it was always organic. Growing up in the north of Holland, I had a healthy and balanced diet. When I travel I don’t really have the opportunity to eat healthily, so I try to go home for a week and a half every once in a while. It does me so much good to be in one time zone, rest every night and be outside. That’s when I feel most healthy. I also bike around a lot in Holland - I love to breathe in the fresh air and exercise. 18 NOVEMBER 2014

How different is exercising outdoors to indoors? I always prefer to work out outside in the fresh air instead of being in an airconditioned gym, breathing in everyone else’s… I don’t know what. When I am in NYC I always go for a run outside, along the Hudson River, and I really love that. But I also do lots of boxing and jump rope training. I love to really sweat and have a tough workout and so my best workouts are mostly cardio. They do good but they make you feel good at the same time. I do Pilates for stretching and posture, but I don’t really like it. I bring my jump rope with me everywhere I go.

When I am with my mum I am happiest and healthiest. What other health tips do you have? I always take Vitamin C and then I have a routine of these three shakes every morning: - When I wake up, I squeeze a lemon, grapefruit and an orange to make a juice for my husband, my son and I. - Then I mix a green powder [Original Superfood Greens from Whole Foods],

wheatgrass [The Power of Grass, Whole Foods], chia seeds and water shake. It’s disgusting but you just have to drink it all at once. - For my third shake I blend banana, chia seed, cacao beans, Camu and Maca oils. I am always so stuffed after drinking them all one after the other. Then I go to work and have a normal breakfast. What are you tips for getting back into shape post-baby? I realise I am in a privileged position because it’s my job to look this way and go to the gym. When I had my son, I was working out all the time like crazy. Some of it is down to genetics though - my mum was like this too when she had a baby. But also, I have worked out my whole life. I was always biking to school, doing sports etc, so I have good muscle memory. For a flat stomach in general, I stick to things like no alcohol and no onions or broccoli they make you feel bloated. But also in the shoot [for the yoga picture], I had just eaten pizza for lunch before - no one told me that I needed to be prepared! But, I know how to move my body, I had the perfect light, great photographer… There are so many elements that are there to try to make that picture perfect. But my stomach has never been my problem area… that’s just a little bit of luck!

STOP EMOTIONAL

EATING

Why is your willpower weakest when you’re tense or sad? Blame brain chemistry, says Deepak Chopra, MD, author of the new book What Are You Hungry For? Not only are emotional messages (“Eat that bowl of ice cream—you’ve had a long day!”) often stronger than practical ones (“You’re not that hungry...”), they can emit a chemical signal that blocks reasonable thinking. “To break the cycle, you have to train your brain to stop confusing physical and emotional messages,” Dr. Chopra says. Next time you get a craving, stop and breathe deeply while you count to 20. Then observe your hunger and rate it on a scale of 1 to 5. You’ll be better able to make a good choice— to either grab a healthy snack or not eat at all. Your idea of a good time after a bad day is a scoop of dulce de leche ice cream piled high atop a fudge brownie. You’re digging in because each creamy mouthful makes you feel inexplicably happy. Is that really so bad? Surprisingly, emotional eating doesn’t have to be a problem, says Michelle May, MD, author of Eat What You Love, Love What You Eat. “Trying to talk yourself out of

getting a mood boost from food only sets you up for a bigger overeating problem—like bingeing,” she says. You can comfort yourself with food and stay thin with these simple ground rules.

[ ] No need to chase a hard day with chips: Mindful eating can train you to resist cravings.

Why we snack our way happy

"We’re hardwired to eat for emotional reasons," Dr. May says. "From the moment you’re born and your mother holds you close to feed you, there’s an emotional connection between being fed and being loved. That’s why it’s counterproductive to say to people, ‘Just don’t do it.’"

ASK THE NUTRISIONIST BY CYNTHIA SASS, RD

Q. Should I cut out alcohol if I’m trying to slim down?

A.Not necessarily. Although

alcohol is a source of empty calories, research shows that moderate drinkers are actually less likely than nondrinkers to be obese. But moderate for women means just one drink a day: That’s 5 ounces of wine, 12 ounces of beer or 1.5 ounces of 80-proof

distilled spirits. For many of my clients, one drink often leads to more. However, if you can stop at one, there’s no need to deprive yourself. Focus on cutting carbs to save calories. (Most alcoholic drinks don’t have any fat or protein.) Go with a dry wine or a light beer, and skip sugary mixers. Cynthia Sass, RD, is Health’s contributing nutrition editor.

The treats we crave most are packed with powerful natural chemicals that bring on pleasure. And once that double-fudge brownie makes its way to your stomach, your body responds with a rush of endorphins, giving you a kind of snacker’s high.

Emo-eat only what you love

Before you crack open the Ben & Jerry’s, though, do what Dr. May calls the “Four-Really Test”: Ask yourself if you really, really, really, really want it. “Reach for something you don’t really want, and you’re likely to eat more of it because it isn’t satisfying,” she says. That’s the danger of answering a craving with a lighter version of what you want or with something

else altogether. Not only does it defeat the purpose of giving yourself a gooey treat, but it sets you up for a pig-out. “If I’m not hungry, but I need a little pleasure in my life, isn’t it ridiculous to eat a rice cake?” Dr. May asks. “Not only do I not need that fuel, but it’s not even going to give me the pleasure of it.”

Make it blow your mind

Step away from that laptop, TV, or iPad, so you can focus fully on the treat you want to eat. Here’s why: If you don’t take a moment to enjoy everything about it, “then the real reason you’re eating it won’t be served,” Dr. May explains, and you’ll be more likely to give in to other high-calorie foods. NOVEMBER 2014 21

THE SWEET LOWDOWN

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Sticky Notes

Maple’s nutritional perks might not be so surprising when you consider that the pure syrup comes from a plant—unlike the supermarket squeeze bottle of artificially flavored high-fructose corn syrup that often masquerades as the real thing. To prep for winter, maple trees store starch, which is converted into sugar. In the spring, the sweet tree sap begins to flow, and it’s collected, boiled, and filtered. (Some foodies have branched out to less common—and usually more expensive— syrups made from the sap of walnut, butternut, birch, and hickory trees.) Labeling is strictly regulated, so look for the words pure maple syrup and avoid impostors such as maple-flavored syrup or pancake syrup.

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Pure maple syrup is loaded with antioxidants and essential vitamins and minerals. No wonder this complex flavor booster is being tapped beyond breakfast.

BEYOND THE BOTTLE

There’s more to maple than syrup. Try it in another form: SUGAR: Drying syrup into crystals yields these tan- colored grains. Stir them into cofee or tea; sprinkle on cereal, oatmeal, or fruit; or swap in for brown sugar in recipes. BUTTER: Syrup whipped at a high speed turns into this sweet, flufy spread, sometimes called maple cream. Use it to sweeten winter vegetables, or spread on toast and sprinkle with flaky sea salt for an indulgent snack.

Making the Grade

Maple Millet Cereal

In a large bowl, combine 3 cups cooked, well-drained millet, 1 tablespoon chia seeds, 3 tablespoons maple syrup, 1 tablespoon ground flaxseed, and 1⁄4 teaspoon salt. Spread mixture 1⁄4-inch thick onto a rimmed baking sheet and bake at 350°F until crisp, 45 to 50 minutes. Cool, then break into bite-size pieces. Divide cereal among 4 bowls and top each with 1⁄4 cup mixed fresh berries, 1 tsp chopped crystallized ginger, and 1⁄2 cup low-fat or almond milk. MAKES 4 SERVINGS Per serving (cereal only): 200 cal, 1.5 g fat (0 g sat), 42 g carbs, 150 mg sodium, 2 g fiber, 5 g protein

The label will also indicate maple syrup’s grade. In the United States, there are only two: A and B. Grade A syrup is generally lighter in color, smoother in flavor, and more simply sweet; for years it’s been the top choice for drizzling on wafes. This grade is divided by color: light amber, produced early in the maple season and the most delicate in flavor and viscosity (perfect for pancakes); medium amber, with a slightly more concentrated maple flavor (great for cocktails); and dark amber, which has the most intense flavor and bang for your maple buck (stir it into salad dressing). Grade B is typically darker in color and deeper in flavor, with notes of bourbon, smoke, and caramel. Now a favorite of food lovers because of its ability to add deep, smoky notes to anything it touches, it was traditionally considered a baking syrup.

Test Your Food IQ

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WHICH IS HEALTHIER?]

3 6-inch pancakes + 5 Tbsp. syrup + 2 pats of butter = 830 CALORIES 31g Fat (10g Sat.), 2g Fiber, 15g Protein

WINNER

2 eggs + 2 strips of bacon + 2 slices of whole-wheat toast with 1 pat of butter = 492 CALORIES 29g Fat (10g Sat.), 5g Fiber, 30g Protein

Eggs and Bacon While bacon and eggs don’t add up to the most virtuous

breakfast, if you’re going to splurge, go that way. A stack of pancakes is high-calorie to start—and “easily soaks up an extra 300 calories’ worth of syrup and butter,” says Stephanie Middleberg, RD, a nutritionist in New York City. You’ll save more than 300 calories by ordering the bacon-andeggs plate, while benefiting from up to 30 grams of satiating protein. “The protein afects not only how much you eat at brunch but also what you eat the rest of the day,” Middleberg notes. In fact, one study found that folks who had an egg breakfast took in about 260 fewer calories over the rest of the day than those who downed carb-rich foods. If you’ve got to have the pancakes (and we’ve been there!), order a short stack, with plain nonfat yogurt and berries on the side. Use those fiber-and-protein-packed toppings in place of butter and syrup to cut up to 330 calories and stay full for hours.

Pancakes tasty tidbits... EVERYTHING ELSE YOU NEED TO KNOW TO ORDER SMARTER WHEN YOU’RE EATING OUT.

The Liquid-Meal Mistake

Bacon Beats Sausage!

Best Bagel Topper?

Poach It

How do you like your eggs? Two links have Ounce for Order them nearly twice as ounce, cream A mimosa + poached to many calories cheese is less OJ + a latte = save 100 as a pair of fattening than more calories calories’ worth butter—but than you’d find strips—and up only if you use of butter, since in a bacon, egg to three times as much fat. a tablespoon or they’re cooked and cheese! in water. two, not the half Have water with cup that may be lemon and one served. bonus bev.

NOVEMBER 2014 23

THANKSGIVING

LEFTOVERS [

]

Savor the surplus—65 percent of Americans look forward to it as much as they do the main feast.

SAFE KEEPING Germs crave T-day extras too. To enjoy your eats illness-free, check out these stats from Tina Hanes, technical information specialist at the USDA Food Safety and Inspection Service.

165

IDEAL TEMPERATURE FOR HEATED DISHES (IN °F) Reheat them to at least this point (if not higher) to ensure you don’t get sick.

3-4

DAYS YOU HAVE TO SAFELY GOBBLE UP REFRIGERATED LEFTOVERS

Freeze ’em and they should be safe indefinitely. 24 NOVEMBER 2014

NUMBER OF HOURS HOT FOOD CAN SIT ON THE COUNTER Any

longer and it could attract a potentially harmful mass of microbes.

MAXIMUM REFRIGERATOR TEMPERATURE (IN °F)

This will keep edibles out of the temps at which bacteria grow most rapidly.

EASY AS PIE

Keep fruit slices out of the fridge to maintain flakiness; meringues and custards need chilling.

APP-ETIZING

A sobering stat: Americans waste 40 percent of the food available to them. But these new apps have come to the rescue: Just snap a pic of your leftovers to alert locals that they can head over to collect your bounty (pick a public spot for safety).

RATATOUILLE

Help a neighbor out: This app can search for people within 12 miles of you.

LEFTOVERSWAP

No iPhone? The app is coming soon to Android and the Web.

TAKING STOCK

Before curling up for a nap, says Evans, place the bird carcass in a large pot along with a halved onion, a few stalks of celery, one or two carrots, half a head of garlic, and a handful of peppercorns. Cover it with cold water, let simmer for four to five hours, then strain for a delicious stock.

QUICK TIP Having guests over? Start picking up cheap storage containers, and wash and save takeout boxes. That way, you can show friends leftover love without saying good-bye forever to that family-heirloom pie plate.

CAN A BROKEN HEART KILL YOU? A newly discovered cardiac disease strikes many more women than men. The question is: Why? Annette Sciberras' heart broke—figuratively and literally—when she first saw her mother's lifeless body in the hospital. As a cardiac nurse, she'd known that her mom was nearing the end, but that didn't prepare her for the reality: "It was a surreal feeling, hard to explain, but as soon as I walked into the room and saw her, I became very weak and collapsed on her." Sciberras assured the internist who came to check on her that she was fine, probably just a bit of heartburn, though she'd been having occasional chest pain for weeks. Her daughter was having none of it, however: "'Mom, I just lost Grandma, I don't want to lose you, too.'" Sciberras agreed to go to the ER. There, she was soon found to be suffering from stress cardiomyopathy—or, informally, broken heart syndrome—a condition that may account for at least six percent of what are initially diagnosed as heart attacks in women.

Broken heart syndrome can occur when any severe physical or emotional stress—not just the loss of a loved one—overwhelms the heart's pumping ability with a flood of adrenaline. Some 6,800 Americans were hospitalized for it in 2008— according to the best available data—and for reasons that are as yet unclear, nine out of 10 sufferers are women. And it’s especially critical to put yourself first if you have symptoms: Sciberras was a cardiac nurse who’d been born with a heart defect and had a mother dying of heart disease yet minimized her own chest pain; Jones lay on her bathroom floor rather than seek help. “Don’t be afraid or embarrassed or tell yourself, ‘This isn’t really a heart attack,’” Jones says. Sheri Jones, Psy.D is a licensed Marriage & Family Therapist in Los Angeles, CA, and author of Chatting or Cheating: How to Detect Infidelity, Rebuild Love, and Affair-Proof Your Relationship.

Breakup Survival Tips to Get You Through It Exercise your blues away.

Eat healthfully and regularly.

Get plenty of sleep.

There’s nothing more replenishing to your body The absence of pleasureYour body can't function than quality sleep. If you producing endorphins after properly without the proper are having trouble going to a break up can make you nutrition. Don't skip meals sleep because of punishing, feel sluggish and miserable. or resort to convenience pain-producing thoughts, Exercise increases your food. Treat yourself as if you try this: Keep a journal by endorphins. Join a health were your own child -- eat your bed, write down your club, take the stairs instead wholesome meals that are of the elevator, walk to balanced and freshly made. anxieties and imagine them flowing out of you and onto work, do some yoga or take the paper. a salsa lesson.

BEST POST-BREAKUP PLAYLIST

1-We are never getting back together -Taylor Swift 2-Somebody that I used to know - Gotye (feat. Kimbra) 3-Torn - Natalie Imbruglia 4-Believe - Cher 5- Ain’t no sunshine -

Bill Withers

7- I will survive Gloria Gaynor

8-Someone like you - Adelle 9- Before he cheatsCarrie Underwood

10- I will always love you -

Whitney Houston

11- Cry me a river -

Justin Timberlake

[

INSTAGRAM

]

ITGIRL

IZABEL GOULART'S MOST INSPIRING FITNESS INSTAGRAMS Izabel Goulart may be known as one of the most famous Brazilian models in the world and as a former Victoria's Secret Angel, but we're just as enamored with the model's intense workout regimen. As seen via Izabel's Instagram, the model's inspiring exercise pics and videos serve as the ultimate source of fitness inspiration (those abs!). In honor of her birthday last week, we rounded up the best snaps that will have you running straight to the nearest gym.

"Now 25 °F weather in NYC!! And #BodyByIza Facing Winter!! Let's workout everybody!!!"

"Easy afternoon run over the Williamsburg Bridge!!"

"My favorite way to end the day!!"

Hello NYC!! #sundayfunday at the gym with my BFF @ rodrigocosta"

"Hey Guys!! After a long break for the holidays.. I'm back to business !!! Let's do it!!”

"What a wonderful day at the countryside!!! Ending the day literally kissing the sunset !! Amazed !!!"

"Vamos malhar galera!!! Let's workout everyone!! #hometown #horademalhar #ijustloveit #itsfun #healthy #body #saude #getyourbodymoving"

"#BodyByIza Between shows in Milan!! Let's workout everyone!! You should always make time for yourself! No matter how busy you are!"

Twitter Time

@WomensHealthMag asked: How do you motivate yourself to eat healthy over the holidays?

“By thinking about all the new clothes that I am going to want to fit into after! haha #WHHealthyHolidays” -@ moodzsalon_spa

26 NOVEMBER 2014

“I stay on track by eating healthy (I enjoy it) for brekkie & lunch & staying active- swimming, walking etc. #WHHealthyHolidays” - @FreshSarra

“Plan to eat only one meat and one starch at big family dinners! Try to fill up on true vegetables! #WHHealthyHolidays” - @warner3_kate

“I keep reminding myself that a healthy brain is healthy food hence healthy holidays :-) #WHHealthyHolidays” -@pmotlapele

STRESS LOOK

}

Stress is a part of life. Anything from the birth of a child to simply being too busy can bring it on. Not only does stress afect your mood— and your midsection—but you can also see it on your skin in the form of lines, rashes, bumps and breakouts. Since we all experience pressure from time to time, the trick is how we deal with it.

GREAT

{

A few good for you habits can give you a boost inside and out.

LESS

HIDRATE LIKE CRAZY

If I know it’s going to be an especially busy day, I bring a big thermos of Tazo Calm tea with me to the ofce. The chamomile blend is incredibly soothing, it’s herbal and it hydrates. I try to stay away from too much cafeine because it can make me jittery. Build in “me” time. It’s easier to get through tough days when you know you’ll have a little break.

Walk it off Whenever I feel like I’m going a mile a minute without a second to breathe, I take a walk. Removing myself from a chaotic situation always makes things seem better. At work, I might go for a short lunchtime stroll around the block (with some window- shopping along the way). If I’m at home, I’ll spend 10 minutes outside with our dogs, Missy and Pup Pup. Or I’ll call a friend to go on a walk so that I can clear my head, talk through issues and just catch up.

Eat good food That

doesn’t mean a loaded-up burger and fries. Traditional “comfort foods” usually flood the body with the kinds of carbohydrates and fat that leave you feeling awful. It’s more sensible to eat well-balanced meals that incorporate vegetables, lean protein and whole grains. Your energy level will remain more consistent than if you were reaching for junk food, and your skin will stay healthy and glowing. Plus, you won’t have the added anxiety of knowing that you’ve pigged out.

Write it down On nights when I really can’t sleep, I grab a pen and jot down every task or concern that’s keeping me awake—I call it a “brain dump.” Once my thoughts are on paper and not swirling around in my head, they seem much more manageable. And the next morning, I know exactly what I need to do.

NOTE

Emotional Connection Nothing contributes more to chronic stress than emotional disconnection from ourselves and others. Understanding the influence emotions have on your thoughts and actions is vital to managing stress. Life doesn’t have to feel like a

BY BOBBI BROWN

Keep in mind that the signs and symptoms of stress can also be caused by other psychological or medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation.

rollercoaster ride with extreme ups and downs. Once you’re aware of your emotions, even the painful ones you normally try to avoid or bottle up, the easier it is to understand your own motivations, stop saying or doing things you later regret,

Bobbi Brown isHealth’s contributing beauty and lifestyle editor. To keep up with Bobbi, follow her at everythingbobbi.com. NOVEMBER 2014 27

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