drth d45y r// magzus.club by fredefermaso4

“I want to change the world. I feel a responsibility to do everything I possibly can to make things feel a little better.”

shailene woodley

E A R T H Y A N D O T H E R W O R L D LY. O F T E N AT T H E S A M E T I M E .

There are places you see. And others you behold. Blessed with indescribable wonders that stop you in your tracks. Rugged, yet beautiful. Expansive, yet inviting. West Virginia is full of mysteries that pull you in. And memories that will bring you back.

WVtourism.com

july/aug

How to build strong, sculpted muscles, decoded

COVER STORIES 17 SUMMER BLISS Embrace and savor every second

80 SHAILENE WOODLEY Riding high on activism and new love

James Houston

88 CELEBRATE YOUR POWERFUL BODY How to tap its amazing potential

ON THE COVER: Photograph by Thomas Whiteside. Styling by Brit & Kara Elkin/A-Frame Agency; hair by Adir Abergel/A-Frame Agency for Virtue; makeup by Sabrina Bedrani/The Wall Group for Dior; manicure by Yoko Sakakura/A-Frame Agency for Boy de CHANEL Nail Color. On Woodley: Levi’s Essential Western Denim shirt ($70, levi.com). Understated Leather Stardust shorts ($285, understatedleather.com).

CONTENTS

IN EVERY ISSUE

8 OFF THE PAGE

17 THE BODY SHOP

Everywhere else you’ll find Shape

Next-level ideas to live well

10 LETTER FROM ELIZABETH

108 EVERYDAY ATHLETE

A few words on what a healthy body means

How mountain biking fuels one woman’s passion to protect nature

All the scoop on these and other wellness treats

BE WATERPROOF beauty & style for the active life 23 THE MEDICURE Your how-to for smooth, summer-ready feet

29 GET RID OF GREASY ROOTS Five key products that do it

30 IN THE V-ZONE Solutions to your top skincare-down-there issues

32 SHARPER IMAGE A look at the latest options for a sculpted jawline

35 WHAT MAKES YOU PRETTY HAPPY? For Teyana Taylor, it’s her shower ritual and regular meditation

80 THE NATURAL It’s been a year of big moves for Shailene Woodley—she clues us in

Scan with your camera to shop styles like this.

Shape (ISSN 0744-5121), July/August 2021, Volume 40, No. 10. Shape is published 10 times per year in January/February, March, April, May, June, July/August, September, October, November, and December by Meredith Corporation, 1716 Locust Street, Des Moines, IA 50309-3023. Periodicals postage paid at Des Moines, IA, and at additional mailing offices. Subscription prices, $22.00 per year in the U.S.; $39.00 (U.S. dollars) in Canada; $51.00 (U.S. dollars) overseas. Your bank may provide updates to the card information we have on file. You may opt out of this service at any time. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Shape, P.O. Box 37508, Boone, IA 50037-0508. In Canada: mailed under Publications Mail Sales Product Agreement No. 40069223; Canadian BN 12348 2887 RT. Return undeliverable Canadian addresses to Shape, P.O. Box 875, STN A, Windsor, ON N9A 6P2. © Meredith Corporation 2021. All rights reserved. Printed in the U.S.A.

Top: Therese Aldgård. Bottom: Thomas Whiteside

Find out how the Karün by Shailene Woodley collection of sunnies helps save our seas.

With 75% less fat*, it’s the lightest fried chicken we’ve ever made. tyson.com

CONTENTS

BE STRONG+WELL healthy body plan

37 WORK YOUR FORGOTTEN MUSCLES The science, gear, and Shape Studio routine you need

40 MAKE IT A PLAY DAY Got a ball? You have a workout

46 FINDING THE RIGHT EAT-QUATION The plus of intermittent fasting

48 SUMMER ADVENTURES AWAIT!

This strawberry transforms into an OMG pie

And we’re hooking you up

52 MAKE A SPLASH! Stylish picks for pool and sea

55 LET’S TALK Body-image experts Lexie and Lindsay Kite rev your resilience

56 WIN AT FITNESS Totally doable Olympian tips

58 YOUR BEST STRESS RELIEF Step one: Stroke your pet

Key core moves for new moms

88 THE SCIENCE OF STRONG Use the latest thinking to get the most from your muscles

Shake up your workout with these moves

BE FOOD SMART creative ways to eat healthy 63 FUN, NO-FUSS FOOD These small plates are a perfect match for this easy season

68 HOW I EAT WELL For food pro Katie Lee Biegel, it takes a well-stocked pantry

72 FIZZY & FRUITY Three creative spritzes to light up cocktail hour

74 BUILD A SUPERIOR SANDWICH Awesome vegan takes on PB&J, tuna salad, and the BLT

76 POWERED BY PLANTS The body perks from a more plant-based diet

98 SWEET TASTES OF SUMMER Vibrant and dreamy sherbets, cakes, and pie, oh my!

Top: Caitlin Bensel. Bottom: Peter Yang/August Image

60 RULE YOUR REENTRY

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off the page

CONTENTS

EVERYWHERE ELSE YOU’LL FIND #SHAPESQUAD

BRAIN TRUST B E WAT ERP ROO F

NEAL SCHULTZ, M.D. Dermatologist DENDY E. ENGELMAN, M.D. Dermatologist MONA GOHARA, M.D. Dermatologist ELIZABETH K. HALE, M.D. Dermatologist MICHELLE HENRY, M.D. Dermatologist MELISSA KANCHANAPOOMI LEVIN, M.D. Dermatologist ELLEN MARMUR, M.D. Dermatologist RON ROBINSON Cosmetic chemist GITA BASS Makeup artist PORSCHE COOPER Makeup artist NUNZIO SAVIANO Hairstylist

B E ST RO N G + W E L L

Need a super-simple move to feel your best? Now is the time to hit reset if your sleep is off. Head to shape.com /sleepcatchup to learn how to conquer sleep debt and why even one restless night can mess with your wellness routine for days. No topic will be off-limits in our newest video series, Sexplained, hosted by Heather Irobunda, M.D., an ob-gyn with all the answers. Join Dr. Irobunda at shape .com/sexplained as she and a panel of experts tackle your questions on orgasms, masturbation, and more.

EXPLORE SHAPE ON APPLE NEWS+ Just click to flip through Shape: When you download the Apple News+ app, every issue is at your fingertips, including this one featuring our gorgeous cover star, Shailene Woodley.

SWIMWEAR THAT SUITS ALL Only rule: Wear any set or one-piece that strikes your mood! Shop our favorites for a halter-top tankini, a criss-cross one-piece, and many more by scanning the smart code below.

Scan with your camera to shop this page!

B E F O O D S M A RT LAURA REGE Recipe developer, food stylist KERI GANS, R.D.N. Nutritionist DAWN JACKSON BLATNER, R.D.N. Nutritionist CHLOE COSCARELLI Vegan chef LINDSAY MAITLAND HUNT Recipe developer MAYA FELLER, M.S., R.D.N. Nutritionist SUSAN M. KLEINER, PH.D., R.D.N. Nutritionist KATIE LEE Food Network host ALLISON DAY Recipe developer AMY ZAVATTO Wine and spirits writer STEPHANIE MIDDLEBERG, R.D.N. Nutritionist LAUREN SLAYTON, R.D.N. Nutritionist JESSICA MURNANE Author of One Part Plant, host of One Part Podcast BROOKE ALPERT, R.D.N. Nutritionist STEPHANIE CLARKE, R.D.N., WILLOW JAROSH, R.D.N. Co-owners of C&J Nutrition

Illustration by Yeji Kim

UNLOCK DEEPER SLEEP TONIGHT

JEN WIDERSTROM Consulting Shape fitness director, trainer, life coach ADAM ROSANTE Strength and nutrition coach NICOLE KEITH, PH.D. President of the American College of Sports Medicine CEDRIC X. BRYANT, PH.D. President of the American Council on Exercise JORDAN METZL, M.D. Sports medicine physician MICHELE OLSON, PH.D. Clinical professor of sport science SHAUN T Celebrity trainer ALEX SILVER-FAGAN Nike Master Trainer HARLEY PASTERNAK Celebrity trainer JAY WRIGHT Trainer, studio owner CARRIE PAGLIANO Clinical specialist in orthopedics CHRISTINE CARTER, PH.D. Sociologist ANATE AELION BRAUER, M.D. Reproductive endocrinologist MARK A. MOYAD, M.D. Complementary medicine expert PURVI PARIKH, M.D. Allergist and immunologist with the Allergy & Asthma Network FRANK LIPMAN, M.D. Integrative medicine physician MITHU STORONI, M.D., PH.D. Physician, stress expert DAVID GARD, PH.D. Professor of clinical psychology EMILY DEANS, M.D. Evolutionary psychiatrist RACHEL SUSSMAN Licensed psychotherapist GABRIELLE BERNSTEIN Mindfulness expert MICHAEL BREUS, PH.D. Sleep disorder specialist, clinical psychologist

LETTER FROM ELIZABETH

RECENTLY, I ASKED

My body is... beautiful celebrated

toned complex in progress

mine

forgiving

a machine

adaptable

glorious resilient the best investment

a road map

bold

flexiblemy choice like a friend

a good listener

great

strong

always there

the Shape staff to complete this thought to kick off our annual Healthy Body issue. And I got the most amazing words and phrases in response, which I’m sharing with you on this page. They reveal so much—most important, how complex and beautiful our relationships with our bodies are. Summer is a time, I think, when we can truly appreciate the majesty of our physical selves. There’s something about the warmer months that connects us to our bodies in a deeper and more meaningful way—we relish how the sun feels on our skin, how amazing a dip in the ocean is after a sweaty jog on the beach, and the freedom of simply wearing less. My hope for you this season is that you use the content in this issue, including a great conversation with two body-image experts in Let’s Talk (page 55) and our gorgeous and inspiring feature on muscle (page 88), to nurture and celebrate your beautiful and powerful body. It’s yours and yours alone.

infuriating

powerful my home happy evolving

surprising

adventurous

fascinating

for me always moving

Elizabeth Goodman Artis Editor in Chief Big beauty news! Our limited-edition Shape Beauty Lab Box is here, and it’s bigger than ever. Shape editors hand-picked 21 of their favorite products: award-winning skin care, body primpers, and lush hair care. It’s worth over $560, but it’s available to our readers for only $45. Check out the full booty at shape.com/beautybox, or simply scan this code to buy.

10 SHAPE.COM JULY/AUGUST 2021

ILLUSTR ATED BY K AILEY WHITMAN

Editor in Chief Elizabeth Goodman Artis Creative Director Noah Dreier Executive Editor Isabel Burton Managing Editor Lisa Loverro Deputy Editor Pam O’Brien Deputy Editor Mary Anderson Beauty Director Kate Sandoval Box Photo Director Toni Ann Loggia Consulting Entertainment Director Susan Pocharski Senior Fashion Editor Jennifer Barthole Beauty Editor Shannon M. Bauer Editorial Assistant Ellie Trice Art Director Alan Boccadoro Associate Art Director Lisa Stem Photo/Bookings Editor David Baratta Production Director Sylvana Meneses Research Editor Judy DeYoung Consulting Fitness Director Jen Widerstrom SHAPE.COM & FITNESSMAGAZINE.COM Senior Director, Content Strategy, Health & Parenting Vertical Amanda Wolfe Digital Content Director Sade Strehlke Deputy Editor Alyssa Sparacino Web Editor Lauren Mazzo Senior Editor Susan Brickell Associate Editor Elizabeth Bacharach Staff Writer Renee Cherry Editorial Assistant Megan Falk Senior Social Media Manager Marietta Alessi Social Writer Jasmine Phillips Director of Quality Joseph Kohler

Blend this Giorgio Armani Beauty Neo Nude Melting Color Balm in #45 ($38, giorgioarmanibeautyusa.com) onto cheeks and lids for a golden-hour glow.

Color Quality Analyst Tony Hunt Premedia Trafficking Justin Atterberg Senior Production Manager Jennifer Paugh Production Director Kent Pollpeter

Vice President, Group Publisher Agnes B. Chapski

MEREDITH NATIONAL MEDIA GROUP

President Catherine Levene

Associate Publisher, Advertising Hillari Lazzara

President, Meredith Magazines Doug Olson President, Consumer Products Tom Witschi

Group Director, Brand Strategy and Marketing Kristine Scichilone

President, Meredith Digital Alysia Borsa EVP, Strategic & Business Development Daphne Kwon

ADVERTISING EXECUTIVE VICE PRESIDENTS

New York–212-455-1167 Executive Account Directors Alissa McConachie, Amanda Boyle

Chief Revenue Officer Michael Brownstein

Sales Assistant Nawal Moustafa

Finance Michael Riggs

Digital Sales Marla Newman Marketing & Integrated Communications Nancy Weber

Chicago–312-580-1619 Midwest Advertising Director Amy Monroe

SENIOR VICE PRESIDENTS Detroit–248-988-7711 Account Manager Karen Barnhart

Consumer Marketing Steve Crowe Consumer Revenue Andy Wilson

Sales Assistant Kim Kitchen

Corporate Sales Brian Kightlinger Foundry 360 Matt Petersen

West Coast–310-268 -7578 West Coast Manager Jennie Kofoed Renzi

Product & Technology Justin Law

Sales Assistant Kim Schwartz

Research Solutions Britta Cleveland Strategic Planning Amy Thind

Southeast–770-361-1143 WNP Media Courtney Cofield

Strategic Sourcing, Newsstand, Production Chuck Howell

INTEGRATED MARKETING & PROMOTIONS

VICE PRESIDENTS Brand Licensing Toye Cody, Sondra Newkirk

Brand Marketers Juliana Steben, Amourelle Bernhey, Nicole Kenneally, Danielle Neumann, Tara Rotondo, Alexandra Meltser

Business Planning & Analysis Rob Silverstone Corporate Communications Jill Davison Finance Chris Susil Strategic Development Kelsey Andersen Strategic Partnerships Alicia Cervini

Business Development Amanda Kuss

Vice President, Group Editorial Director Liz Vaccariello

Graphic Designers Madeline Fabbro, Britany Pratt Associate Research Director Kim LeConey

Chief Digital Content Officer Amanda Dameron

Senior Sales Strategy & Insights Manager Mac Dixon

Director, Editorial Operations & Finance Alexandra Brez

Senior Publicity Manager Kari Stephenson DIRECT MEDIA

MEREDITH CORPORATION

Director, Business Development Lisa Ayala

Chairman & Chief Executive Officer Tom Harty

CONSUMER MARKETING

Chief Financial Officer Jason Frierott

VP Financial Planning & Marketing Operations Philip Ketonis

Chief Development Officer John Zieser

FINANCE Business Director Janice Croat Business Manager Trish Schroder Advertising Business Manager Jessica Levine Editorial Business Coordinator Christiana Brebnor

Comfort meets couture in the Roger Vivier Slidy Viv Strass Buckle mules (rogerviviercom).

President, Meredith Local Media Group Patrick McCreery Senior Vice President, Human Resources Dina Nathanson Senior Vice President, Chief Communications Officer Erica Jensen Vice Chairman Mell Meredith Frazier

Shape, Volume 40, Issue No. 10. Copyright © 2021 by Meredith Corporation. All rights reserved. Printed in the U.S.A. Shape® is a trademark of Meredith Corporation. Shape is published 10 times a year by Meredith Corporation, 225 Liberty Street, New York, NY 10281-1008. Our subscribers list is occasionally made available to carefully selected firms whose products may be of interest to you. If you prefer not to receive information from these companies by mail or phone, please let us know. Send your request, along with your mailing label, to Magazine Customer Service, P.O. Box 37508, Boone, IA 50037-0508. SUBSCRIPTION HELP Go to shape.com/myaccount, email fitcustserv@cdsfulfillment.com, or call 800-888-1181. FOR SYNDICATION OR INTERNATIONAL LICENSING REQUESTS OR REPRINT AND REUSE PERMISSION, email syndication@meredith.com.

THE EXCEPTIONAL LIGHT BEER 2.6g CARBS 90 CALS

Drink responsibly. Corona Premier® Beer. Imported by Crown Imports, Chicago, IL. Per 12 ﬂ. oz. serving average analysis: Calories 90, Carbs 2.6 grams, Protein 0.7 grams, Fat 0.0 grams.

JOIN THE SHAPE INNER CIRCLE Share your opinion with editors, receive special offers and invitations, test the newest products and get access to exclusive content. SCAN HERE For more info, & to join today shape.com/meredithvoices

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A DOSE OF C THAT’S DOUBLE GOOD Each of these silicone-free, biodegradable capsules ($88 for 60, commonheir .com) house the perfect dose of Common Heir Vitamin C Serum and break down in a landﬁll much quicker than the years a plastic jar takes. Plus, the capsules protect the formula against the oxidation process, so you get the full brightening power every time you twist one open.

THE BODY SHOP

STREAMLINE YOUR SKIN CARE As a style maven and the designer behind hip jewelry brand Uncommon James, Kristin Cavallari is bringing her curator’s touch to skin care with Uncommon Beauty (from $15, uncommon beauty.com), a line of five staple clean-beauty products she counts as her go-tos: a just-addwater powder cleanser, a water-based moisturizer, an eye cream, a mango lip balm, and an antiaging serum called Pineapple Peptide Nectar ($62). The latter, the fresh-faced star says, “checks every box and helps minimize your skin care, so you don’t need 20 steps to create an effective, luxurious routine.”

Ready for blastoff

What do you get when you pump up the foam of a running sneaker with nitrogen? Speed! Brooks’s new AuroraBL ($200, brooks running.com) uses the gas to inject extra softness into the cushioning and lighten the shoe while optimizing the boing you get back. All that in a space-age look.

SCAN HERE TO SCORE THE BEST IN BEAUTY Our editors cherry-picked some of their favorite products to bring you our latest limited-edition Shape Beauty Lab Box. And this one is bigger than ever with 21 amazing gets— award-winning skin care, body primpers, and lush hair care. It’s worth over $560, but it’s available to our readers for only $45. Check out the full booty at shape .com/beautybox, or simply scan this code to buy.

Welcome om

EFFORTLESS SUMMER MAKEUP

If your meditation station could use a little more style, these chic, minimalist poofs from Renoo ($95 round, $145 square, renoo.life) are here for you. The organiccotton- and buckwheathull-filled cushions— a collab between a meditation guide and a French fashion designer— can be used solo or as a set ($195) to suit whatever gets you in the zone.

Cream formulas are our move for gorgeously natural looks that meld into skin, and there’s nothing we love more than a drugstore find with the perfect sun-kissed palette. Dab a little Burt’s Bees Color Nurture Cream Blush ($10) in a peach, rose, or berry hue on the apples of your cheeks for a natural-looking dewy flush, or add a wash of metallic Burt’s Bees Color Nurture Cream Eyeshadow ($10, drugstores) in rose (show here), champagne, or bronze on your lids for an easy diffused effect.

MAGIC MUSHROOMS Chaga is the latest super ’shroom getting the spotlight for its mega antioxidants, rich vitamin D and melanin, and adaptogen properties that may help body cells manage stress. And now you can down it in your morning brew with Renude Single Serve Chagaccino packets ($30 for 10 packets, amazon.com /shop/shape). Just stir the cacao- and cinnamon-flavored mix into your espresso or joe, and away you go.

JULY/AUGUST 2021 SHAPE.COM 19

THE BODY SHOP

HIGH-TECH SMOOTHER This Leave-In Molecular Repair Hair Mask from K18 Biomimetic Hairscience ($75, k18hair.com) delivers amino acids into the strand’s structure in order to repair and strengthen hair. Leave for four minutes on towel-dried hair, then style as usual for an insanely silky effect. You’ll see full results— stronger, resilient hair—after four to six consecutive uses.

SWEATPROOF SILK The ﬁnish that gives a lot of activewear its moisture-wicking power is traditionally a not-so-eco mix of chemicals. But Gentrue’s sports bras, rash guards, biker shorts, and leggings ($55 to $115, gentrue.com) get their wicking from a techie silk that’s said to do the job 71 percent better. Plus— cute, right?

SHAKEN OR STIRRED BOOSTER It’s been a year for Zoom happy hours, so you likely want an update to your old quarantini cocktail. Bittercube’s craft bitters, in flavors such as root beer, cherry bark vanilla, and chipotle cacao ($10 and up, amazon .com/shop/shape) do wonders to create a fun sip. Plus, these creative mashes of botanicals—not extracts— can be used in inspired cookies, salads, and sauces.

A dream clean

When your armpits get down and dirty on the steamiest days, give them some love with Megababe Space Bar Underarm Soap ($8, megababebeauty.com). Its activated charcoal absorbs odors, and the antibacterial tea tree oil helps combat any germy grime. Lather up and leave on for 60 seconds to soak in its softening avocado, sunflower, and olive oils.

Scan with your camera to shop this page!

beauty + style for the active life

Kenneth Willardt/August Image

“A bit of a callus is OK—it forms to protect you.” —Julie Kandalec, celebrity manicurist

Your flip-flops, flimsy sandals, or nothing-at-all M.O. isn’t doing your feet any favors. Follow this pro plan to bring them back to health—and make them soft, smooth, and pretty. by Kate Sandoval Box JULY/AUGUST 2021 SHAPE.COM 23

BE WATERPROOF

any of us have spent more time bare foot than ever before—first while sequestered at home, and now en joying the summer casualness. The lowkey vibe has been welcome—it’s certainly nice to feel grounded and tuck your legs underneath you—but all that shoe freedom is having an effect on our feet. “Walking and standing while barefoot flattens the arches of your feet and spreads them out, increasing their overall size. And exposure to the elements

and rough surfaces can create cracked skin and nails and calluses,” says Marcela Correa, a medical pedicurist in New York. “Plus, hardwood and tile floors have no give or sup port, and carpet tends to hold moisture, which might lead to or worsen athlete’s foot.” The first step to counteract this is a pair of supportive shoes that you wear only at home. Also, be aware that putting on shoes you haven’t worn for a while might be surprisingly uncomfortable: “If your feet are bigger, then shoes won’t fit the same way, leading to

R ich Begany/ The Licensing Project

OPI Nail Lacquer in Closer Than You Might Belém ($11, opi.com)

blisters, calluses, dry skin, and cracked heels.” The good news is that caring for the health of your feet, and avoiding and treating these common concerns, is something you can handle at home. Ahead, a pedicure plan that’s simple, effective, and relaxing.

FIRST, WE PREP

Fill a large basin with warm water and a scoop of Epsom salts. Lower your feet into it, and let them soak for 15 minutes. “This softens the skin and nails, making it easier to exfoliate and trim,” Correa says. Remove your feet, and dry them with a towel. “Wipe between each toe—it feels great to have fully dried toes, and it helps prevent fungus from growing there,” Correa says.

NOW, TRIM AND CLEAN UP NAILS

“Cut toenails straight across the top—that’s the key to avoiding an ingrown nail—then follow with a teeny clip on each corner to soften the edges so they don’t dig into the sides of your toes as you run,” says Julie Kandalec, a celebrity manicurist in New York. “I like an uncurved clipper because

“For optimum health, keep your feet as dry as possible on sweaty summer days.” —Marcela Correa, medical pedicurist it offers the most control, especially on little nails. Make sure it’s new and sharp; otherwise, it can crack or split the nail.” Smooth the free edge with a glass nail file, which has a grit that’s gentle enough for all. Next, apply cuticle oil on top of and around each nail, then use the flat angled end of an orange stick to push back cuticles. “I don’t advise cutting them, which opens you up to potential infections. But go ahead and trim hangnails,” Correa says.

JULY/AUGUST 2021 SHAPE.COM 25

BE WATERPROOF

EXFOLIATE ROUGH SPOTS

Essie nail polish in Empower-mint ($9, essie.com)

Tread carefully: “Too much aggressive scrubbing or foot filing can stimulate calluses, making them bigger, not smaller,” Correa says. She and Kandalec prefer to tackle rough areas once a week with a stainless steel foot file that has disposable abrasive sheets (like ASP Stainless Steel Foot File, $16, sallybeauty .com) because it’s sanitary and more effective than a pumice stone, Kandalec says. If your heels are cracked, file in the same direction as the crack, not against it. “Otherwise, you could make it bigger,” Correa says. Afterward, apply a hydrating cream. Top pick: Weleda Skin Food Ultra-Rich Cream ($19, weleda.com).

SOLVE FOR SPECIAL CONCERNS

“Applying a foot cream every night before bed keeps heels soft.” —Julie Kandalec, celebrity manicurist

This is peak season for blisters, athlete’s foot, and nail fungus. “All occur when there’s too much moisture,” Correa says. When your foot is sweaty, it begins to slide in your shoe, and the friction causes a blister to form. Applying a balm (like Body Glide Foot Glide Anti Blister Balm, $8, bodyglide.com) is a good preventive step. Meanwhile, sweaty shoes are an ideal home for bacteria, which can cause athlete’s foot and nail fungus. If you’re dealing with either, “I recommend sterilizing shoes after every wear,” Correa says. She sells a Fungi-Fix UV Shoe Sterilizer ($150, medipedinyc.com), which slides inside your shoes and kills fungus, bacteria, and odor in 15 minutes. You can also treat shoes and feet with Arm & Hammer Invisible Foot Powder Spray ($7, walmart.com); the clear baking soda formula helps absorb moisture and neutralize odor. “In general, keep your feet as dry as possible, switching socks midday if needed. Wear a toe-cap protector on any infected nails in the shower, then dry feet completely before you put on shoes,” Correa says. Lastly, to treat cracked heels, apply a foot cream with urea, like Eucerin Roughness Relief Cream ($13, drugstores), before bed, and slip on a silicone heel protector ($15, medipedinyc.com) to lock in moisture. You can also wear these during the day for extra support and cushioning—just skip the lotion.

ADD COLOR

PEDI PICKS

SOAK Naturally London Exhale Detoxifying Foot Soak ($20, naturallylondon .com) has Dead Sea salt and algae extract to soften and soothe feet.

26 SHAPE.COM JULY/AUGUST 2021

SPRAY For extra-rough heels, spritz on Freeman Beauty Instant Foot Peeling Spray ($5, walmart.com) before exfoliating with a foot file.

TRIM A straight-edge trimmer, like Tweezerman Stainless Steel Toenail Clipper ($7, walgreens.com), is the safest bet for avoiding ingrowns.

Dennis Pedersen/ The Licensing Project

“I’m a fan of a simple solid-colored pedicure,” Kandalec says. “I love the crisp outline of a classic red, magenta, white, or mint that draws just the right amount of focus.” To prevent yellowing, apply a base coat, like Orly Bonder ($12, orlybeauty.com). Then add two coats of lacquer and a high-shine, quick-dry top coat. Our go-to: Sally Hansen Insta-Dri ($5, drugstores).

When depression sets you back,

Keep Moving Forward. Make an appointment to ask your doctor about adding REXULTI® (brexpiprazole) to your antidepressant.

Actor portrayals

When taken with an antidepressant, REXULTI was proven to reduce depression symptoms an extra 62% compared to the antidepressant alone.

ANTIDEPRESSANT

62%

GREATER REDUCTION IN DEPRESSION SYMPTOMS

6 week study in adults, with ongoing symptoms of depression, still taking an antidepressant. Individual results may vary.

If you’re still feeling depressed after 2 months on an antidepressant, make an appointment to ask your doctor about adding REXULTI. Get a discussion guide to help start the conversation at REXULTI.com. Text SAVE to 96747 to get the REXULTI Savings Card.* *Message and data rates apply. Message frequency varies. Text HELP for help and STOP to optout. Otsuka may use pharmacy information to provide reﬁll reminders with your consent. Terms of Service: https://rexulti.com/savings-card-terms-and-conditions.aspx. Privacy Policy: https:// otsuka-us.com/oapi-and-opdc-privacy-policy.

INDICATION: REXULTI is a prescription medicine used to treat major depressive disorder (MDD). REXULTI is used with antidepressant medicines, when your healthcare provider determines that an antidepressant alone is not enough to treat your depression. It is not known if REXULTI is safe and effective in people under 18 years of age.

IMPORTANT SAFETY INFORMATION: Medicines like REXULTI can raise the risk of death in elderly people who have lost touch with reality (psychosis) due to confusion and memory loss (dementia). REXULTI is not approved for treating patients with dementia-related psychosis. Antidepressants may increase suicidal thoughts or actions in some children, teenagers, or young adults within the ﬁrst few months of treatment. Pay close attention to any changes, especially sudden changes, in mood, behaviors, thoughts, or feelings and report such changes to the healthcare provider. This is very important when antidepressant medicine is started or when the dose is changed. REXULTI is approved only for adults 18 and over with depression. Tell your healthcare provider right away if you have some or all of the following serious side effects: • Stroke in elderly people (cerebrovascular problems) that can lead to death. • Neuroleptic Malignant Syndrome (NMS): high fever, stiff muscles, confusion, sweating, changes in pulse, heart rate, and blood pressure as these may be symptoms of a rare but potentially fatal condition. • Uncontrolled body movements in your face, tongue or other body parts (tardive dyskinesia, TD). TD may become permanent, and may start after you stop taking REXULTI.

• Problems with your metabolism: High blood sugar (hyperglycemia). If you have diabetes or risk factors for it, your healthcare provider should monitor your blood sugar. Increased fat levels (cholesterol and triglycerides) in your blood or weight gain. • Unusual urges. Some people taking REXULTI have had unusual urges, such as gambling, binge eating or eating that you cannot control (compulsive), compulsive shopping and sexual urges. • Low white blood cell count. • Decreased blood pressure (orthostatic hypotension). • Seizures (convulsions) • Problems controlling your body temperature so that you feel too warm. Avoid getting over-heated or dehydrated while taking REXULTI. • Difﬁculty swallowing that can cause food or liquid to get into your lungs. The most common side effects of REXULTI include weight gain and an inner sense of restlessness such as feeling like you need to move. These are not all the possible side effects of REXULTI. Tell your doctor about all the medicines you’re taking, since there are some risks for drug interaction. Until you know how REXULTI affects you, do not drive, operate machinery or do dangerous activities. REXULTI may make you feel drowsy. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. Please read the IMPORTANT FACTS about REXULTI on the following page. ©2020 Otsuka America Pharmaceutical, Inc. All Rights Reserved. November 2020 11US20EBC0115

IMPORTANT FACTS ABOUT REXULTI® (brexpiprazole) REXULTI (REX-ul-TE) (brexpiprazole) Tablets

ONLY

Read the Patient Information that comes with REXULTI before you start taking it and each time you get a refill. There may be new information. This summary does not take the place of talking to your healthcare provider about your medical condition or your treatment. What is the most important information I should know about REXULTI? REXULTI may cause serious side effects, including: • Increased risk of death in elderly people with dementia-related psychosis. Medicines like REXULTI can raise the risk of death in elderly who have lost touch with reality (psychosis) due to confusion and memory loss (dementia). REXULTI is not approved for the treatment of patients with dementia-related psychosis. • Risk of suicidal thoughts or actions. Antidepressant medicines, depression and other serious mental illnesses, may cause suicidal thoughts or actions. REXULTI is not approved for the treatment of people younger than 18 years of age. | Antidepressant medicines may increase suicidal thoughts or actions in some children, teenagers, or young adults within the first few months of treatment. | Depression and other serious mental illnesses are the most important causes of suicidal thoughts or actions. Some people may have a particularly high risk of having suicidal thoughts or actions. These include people who have (or have a family history of) bipolar illness (also called manic-depressive illness) or suicidal thoughts or actions. | How can I watch for and try to prevent suicidal thoughts and actions in myself or a family member? Pay close attention to any changes, especially sudden changes, in mood, behaviors, thoughts, or feelings. This is very important when an antidepressant medicine is started or when the dose is changed. Call the healthcare provider right away to report new or sudden changes in mood, behavior, thoughts, or feelings. Keep all follow-up visits with the healthcare provider as scheduled. Call the healthcare provider between visits as needed, especially if you have concerns about symptoms. Call a healthcare provider right away if you or your family member has any of the following symptoms, especially if they are new, worse, or worry you: • thoughts about suicide or dying; new or worsening depression; feeling very agitated or restless; panic attacks; new or worsening irritability; an extreme increase in activity or talking (mania); attempts to commit suicide; new or worsening anxiety; acting on dangerous impulses; trouble sleeping (insomnia); acting aggressive, being angry, or violent; other unusual changes in behavior or mood What else do I need to know about antidepressant medicines? • Never stop an antidepressant medicine without first talking to your healthcare provider. Stopping an antidepressant medicine suddenly can cause other symptoms. • Antidepressants are medicines used to treat depression and other illnesses. It is important to discuss all the risks of treating depression and also the risks of not treating it. Patients and their families or other caregivers should discuss all treatment choices with the healthcare provider, not just the use of antidepressants. • Antidepressant medicines have other side effects. Talk to the healthcare provider about the possible side effects of the medicine prescribed for you or your family member. • Antidepressant medicines can interact with other medicines. Know all of the medicines that you or your family member takes. Keep a list of all medicines (including prescription medicines, non-prescription medicines, vitamins and herbal supplements) to show the healthcare provider. Do not start new medicines without first checking with your healthcare provider. What is REXULTI? REXULTI is a prescription medicine used to treat major depressive disorder (MDD). REXULTI is used with antidepressant medicines, when your healthcare provider determines that an antidepressant alone is not enough to treat your depression. It is not known if REXULTI is safe and effective in people under 18 years of age. Who should not take REXULTI? Do not take REXULTI if you are allergic to brexpiprazole or any of the ingredients in REXULTI. See the end of this fact sheet for a complete list of ingredients in REXULTI. What should I tell my healthcare provider before taking REXULTI? Before taking REXULTI, tell your healthcare provider if you: • have diabetes or high blood sugar or a family history of diabetes or high blood sugar. Your healthcare provider should check your blood sugar before you start REXULTI and during your treatment. • have high levels of cholesterol, triglycerides, LDL cholesterol, or low levels of HDL cholesterol • have or had seizures (convulsions) • have or had low or high blood pressure • have or had heart problems or a stroke • have or had a low white blood cell count • are pregnant or plan to become pregnant. It is not known if REXULTI may harm your unborn baby. Using REXULTI in the last trimester of pregnancy may cause muscle movement problems, medicine withdrawal symptoms, or both of these in your newborn. | If you become pregnant while taking REXULTI, talk to your healthcare provider about registering with the National Pregnancy Registry for Atypical Antipsychotics. You can register by calling 1-866-961-2388 or visit http://womensmentalhealth. org/clinical-and-research-programs/pregnancyregistry/ • are breastfeeding or plan to breastfeed. It is not known if REXULTI passes into your breast milk. You and your healthcare provider should decide if you will take REXULTI or breastfeed.

Tell your healthcare provider about all the medicines you take or recently have taken, including prescription medicines, over-the-counter medicines, vitamins and herbal supplements. REXULTI and other medicines may affect each other causing possible serious side effects. REXULTI may affect the way other medicines work, and other medicines may affect how REXULTI works. Your healthcare provider can tell you if it is safe to take REXULTI with your other medicines. Do not start or stop any medicines while taking REXULTI without talking to your healthcare provider first. Know the medicines you take. Keep a list of your medicines to show your healthcare provider and pharmacist when you get a new medicine. What should I avoid while taking REXULTI? • Do not drive a car, operate machinery, or do other dangerous activities until you know how REXULTI affects you. REXULTI may make you feel drowsy. • Avoid getting over-heated or dehydrated while taking REXULTI. | Do not over-exercise. | Stay out of the sun. Do not wear too much or heavy clothing. | In hot weather, stay inside in a cool place if possible. | Drink plenty of water. What are the possible side effects of REXULTI? See “What is the most important information I should know about REXULTI?” REXULTI may cause serious side effects, including: • Stroke in elderly people (cerebrovascular problems) that can lead to death. • Neuroleptic Malignant Syndrome (NMS): Tell your healthcare provider right away if you have some or all of the following symptoms: high fever, stiff muscles, confusion, sweating, changes in pulse, heart rate, and blood pressure. These may be symptoms of a rare and serious condition that can lead to death. Call your healthcare provider right away if you have any of these symptoms. • Uncontrolled body movements (tardive dyskinesia): REXULTI may cause movements that you cannot control in your face, tongue or other body parts. Tardive dyskinesia may not go away, even if you stop taking REXULTI. Tardive dyskinesia may also start after you stop taking REXULTI. • Problems with your metabolism such as: | high blood sugar (hyperglycemia): Increases in blood sugar can happen in some people who take REXULTI. Extremely high blood sugar can lead to coma or death. If you have diabetes or risk factors for diabetes (such as being overweight or having a family history of diabetes), your healthcare provider should check your blood sugar before you start taking REXULTI and during your treatment. Call your healthcare provider if you have any of these symptoms of high blood sugar while taking REXULTI: n feel very hungry feel very thirsty feel sick to your stomach n feel weak or tired need to urinate more than usual n feel confused, or your breath smells fruity | increased fat levels (cholesterol and triglycerides) in your blood. | weight gain: You and your healthcare provider should check your weight regularly. • Unusual urges. Some people taking REXULTI have had unusual urges, such as gambling, binge eating or eating that you cannot control (compulsive), compulsive shopping and sexual urges. If you or your family members notice that you are having unusual urges or behaviors, talk to your healthcare provider. • Low white blood cell count • Decreased blood pressure (orthostatic hypotension). You may feel lightheaded or faint when you rise too quickly from a sitting or lying position. • Seizures (convulsions) • Problems controlling your body temperature so that you feel too warm. See “What should I avoid while taking REXULTI?” • Difficulty swallowing that can cause food or liquid to get into your lungs. The most common side effects of REXULTI include weight gain and an inner sense of restlessness such as feeling like you need to move. These are not all the possible side effects of REXULTI. For more information, ask your healthcare provider or pharmacist. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. General information about the safe and effective use of REXULTI. Medicines are sometimes prescribed for purposes other than those listed in a Medication Guide. Do not use REXULTI for a condition for which it was not prescribed. Do not give REXULTI to other people, even if they have the same symptoms you have. It may harm them. This fact sheet provides the most important information about REXULTI, however, this information is not comprehensive. If you would like more information, talk with your healthcare provider. You can ask your pharmacist or healthcare provider for information about REXULTI that is written for healthcare professionals. For more information about REXULTI, go to REXULTI.com or call 1-800-441-6763.

What are the ingredients in REXULTI? Active ingredient: brexpiprazole Inactive ingredients: lactose monohydrate, corn starch, microcrystalline cellulose, hydroxypropyl cellulose, low-substituted hydroxypropyl cellulose, magnesium stearate, hypromellose, and talc. Manufactured by Otsuka Pharmaceutical Co., Ltd., Tokyo, 101-8535 Japan Distributed and Marketed by Otsuka America Pharmaceutical, Inc., Rockville, MD 20850 USA Marketed by Lundbeck, Deerfield, IL 60015 USA © 2018, Otsuka America Pharmaceutical, Inc., Rockville, MD February 2018

11US18IBR0004

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TARGET THE SOURCE Moroccanoil Oily Scalp Treatment ($38, sephora.com) is a preshampoo serum that you can apply to dry hair to control excess oil, sweat, and product buildup. Part hair into sections so you can apply the argan oil blend all over the scalp evenly, then massage it in. After five minutes, wash and condition.

ADD HYDRATION WITHOUT HEFT

vibrant hair

Get rid of greasy roots A little oil keeps hair healthy and smooth and prevents breakage. But sweaty conditions may be giving you too much of a good thing, leaving roots with more slick than they can handle. Here’s the game plan. by Shannon M. Bauer

You may think more moisture equals more grease, but a conditioner formulated for oily roots can help curb excess sebum production. Headquarters Hydrating Conditioner for Oily Roots and Scalp ($7.50, shopheadquarters.com) detangles and hydrates without weighing hair down—and the fresh grapefruit-and-basil scent is perfect for postworkout showers.

DO A DEEP CLEAN If your roots are super oily, dry shampoo may not cut it, and you might need to wash more frequently than those with dry hair. “Try to wash hair with regular shampoo every other day. Then, once or twice a week, swap it for a clarifying shampoo to remove buildup,” says Elizabeth Houshmand, M.D., a dermatologist in Dallas. We like Ouai Detox Shampoo ($30, sephora.com).

Greg Lotus/ Trunk Archive

SOAK UP SWEAT Dry shampoo is the go-to for days you’re not washing—but overuse (more than once or twice per week) can make hair dry and vulnerable to breakage, Dr. Houshmand says. We love Klorane Dry Shampoo With Nettle ($20, ulta.com), which is made specifically for greasy hair.

TRY A LIGHTWEIGHT STYLER Getting rid of moisture (as in, sweat) at the roots while adding hydration to the bottom half of hair is a delicate balance. Focus Pantene Sulfate-Free Hydrating Glow Thirsty Ends Milk to Water Serum ($7, drugstores) on midlengths and ends. The fastabsorbing, vitamin E–infused oil prevents split ends from forming.

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skin smart

IN THE V-ZONE

We read a lot about keeping our skin and hair healthy and ﬁt. But our vaginas? Here, how to care for the precious cargo we keep undercover. by Genevieve Monsma

YOU PROBABLY ALREADY

To maintain a balanced pH, use external cleansers only.

Getty Images

know that the body’s production of spongy collagen—the stuff that makes skin plump and ﬁrm—decreases with age. But what surprises most people is that collagen loss also extends to the vagina, leaving it less elastic. Similarly, other skin-aging concerns, such as dryness, discoloration, and increased sensitivity, become more bothersome in the bikini area too. As we get older, we produce less estrogen, and “estrogen is to the vagina what lotion is to the face,” says Karyn Eilber, M.D., a urologist in California who specializes in female pelvic medicine. “Without enough estrogen, the vagina and vulva areas become dryer, the skin there thins and is more easily irritated, and pH levels can become imbalanced, leading to more yeast and bacterial infections.” Aging can also affect skin tone in the nether region, making us self-conscious about the way things look too. What can we do about it? Plenty. The following strategies—some at home, some in ofﬁce—will keep you healthy and vibrant, helping your vagina age with as much grace as your face.

30 SHAPE.COM JULY/AUGUST 2021

TACKLE

Dryness WHY IT HAPPENS The gradual

drop in estrogen that typically happens in our 40s can render the vaginal area— both the outer vulva and the vaginal canal—noticeably dryer.

HOW TO STAY FIT Hydrating

topicals moisturize the delicate vulva skin. Try (1) Womaness Daily V Soothe ($15, target.com), a fragrance-free, water-based formula; (3) Miss Bud’s Hemp Feminine Balm ($17, unclebuds hemp.com); and Apivita Gentle Cleansing Gel for the Intimate Area ($16; apivita.com). For extreme dryness inside the vagina, there’s (2) VSpot Good Sex ($125 to $245, vspotmd.com), an over-the-counter, hormone-free moisturizing suppository. Or prescription topical estrogen treatments— creams, suppositories, or rings—help counter estrogen loss. When used as prescribed, the estrogen formulas can be effective, low-risk solutions, Dr. Eilber says. For dryness plus loss of elasticity, some doctors recommend laser rejuvenation (such as the FemiLift by Alma, average cost is $1,000, femilift .com). “Typically done with a CO2 laser, this treatment creates microdamage inside the vagina, triggering the body’s healing response. The result is an increase in both collagen and lubrication,” says Dr. Eilber, who adds that laser rejuvenation is best for women who are ﬁnished having children since a vaginal delivery may undo the beneﬁts. Expect two to three 10-minute sessions that can feel a bit uncomfortable (think a very warm Pap smear) spaced about four weeks apart. And you’ll need to abstain from sex for 48 hours postprocedure. 2

Loss of elastıcity WHY IT HAPPENS “Lots of women

in their early 40s complain about painful sex. While a lack of moisture is a culprit, the primary cause is something called vaginal atrophy, a condition in which, because of collagen loss, the vaginal walls become thinner, and the vagina stiffens and tightens,” says Cindy Barshop, the owner of VSpot, a vaginal-health medical spa in New York and Philadelphia. This loss of stretchiness in the vaginal canal can make sex (as well as the inﬂamed skin after sex) very uncomfortable. The loss of collagen can also leave any skin that was stretched in childbirth permanently slack. “The vaginal skin of younger women typically bounces back six months after childbirth. But if you are a 40-something mom, age-related collagen loss may mean what became loose stays loose,” Dr. Eilber says.

HOW TO STAY FIT The remedies

for internal dryness (described at left) can also help with a loss of elasticity and slack skin. Topical estrogen, a vaginal moisturizer, and CO2 laser treatments have been shown to boost collagen production in the vaginal canal, and more collagen equals stretchier, more resilient skin. If you have a signiﬁcant loss of elasticity but may have another child, radio frequency, such as ThermiVa (thermi .com), is another option. Having sex also helps. “Regularly engaging the vaginal tissue helps it maintain some pliability,” Dr. Eilber says. “If sex is painful, use a lubricant to minimize the friction or tug on fragile vaginal walls.” Try oil-based (4) URJA Intimates Intense Hydrating Lubricant ($52, urjabeauty.com), which contains cannabidiol to help with pain, or water-based (5) Glissant Sea Salt & Caramel Intimate Lubricant Spray ($55, glissantlove.com), which is best for when condoms are used.

TACKLE

Irritation WHY IT HAPPENS Aging skin

plus a pH imbalance brought on by seesawing estrogen levels can cause sensitized skin, yeast and bacterial infections, and hyperpigmentation.

HOW TO STAY FIT “Avoid

douching,” Dr. Eilber says. Using anything to clean the inside of the vagina can disrupt the good-to-bad ratio of bacteria, exacerbating a pH imbalance and upping the chance of an infection. Stick to gentle external washes like (6) Gillette Venus for Pubic Hair and Skin 2-in-1 Cleanser Shave Gel ($15, gillettevenus.com). If you’re prone to yeast and bacteria infections, also avoid regular use of vaginal moisturizers or lubricants that contain glycerin, parabens, phthalates, or propylene glycol. Try (8) Good Clean Love Almost Naked Organic Personal Lubricant ($12, goodcleanlove.com). You can also calm external skin with (7) Rael Soothing Vulva Relief Gel ($10, getrael.com). Discoloration in the bikini area is more common in women of color. “Hyperpigmentation is how Black and brown women age,” says Shape Brain Trust member Mona Gohara, M.D., a dermatologist in Connecticut. “Years of shaving and waxing, plus friction from exercise can exacerbate it.” Exfoliation is key because dark skin cells turn over slowly, and holding on to dead cells makes uneven tone more apparent. “Apply a lotion with lactic acid at night,” she says. Try AmLactin Rapid Relief Restoring Cream ($25, amazon.com). During the day, use a product with niacinamide. “I like Dove Even Tone Antiperspirant [$5, drugstores] applied in the folds of the groin. It’s soothing and helps control excess moisture.”

7 6 3

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beauty lab

Over time, our face shape shifts, softening the lower edges so we look less like ourselves. But there’s help. Here, effective treatments to define the jawline. by Shannon M. Bauer

Sharper image

In our efforts to maintain the balance of our face, we may not always zone in on the jaw area. But it actually has a lot to do with the symmetry of our features and acts as part of the scaffolding for the face and neck, holding the skin taut. Starting in our 30s, the jawbone begins to shrink, skin loses volume and elasticity, and the muscles become more active to compensate—all of which can change your face shape, says Amelia Hausauer, M.D., a dermatologist in Northern California. A few moves can help this area stay smooth, firm, and lifted.

DIY Gua sha, a traditional Chinese medicine practice,

involves massaging the skin with a smooth stone to increase the circulation of blood and lymphatic fluids. “This helps decrease puffiness and relax facial tension,” says Gianna de la Torre, an acupuncturist and a cofounder of Wildling, which offers an Empress Stone ($65, wildling.com) that can target the jaw area. Apply a face oil on clean skin for slip. Then hold the curved U-shape edge of the stone so that it hugs the chin, and glide toward the ear. Repeat five times on each side. For the most sculpted result, commit to doing this daily.

Injectables precisely placed in the lower face can sculpt the jawline, lift the neck, and slim the face.

32 SHAPE.COM JULY/AUGUST 2021

the lower face, and some have a lowering effect on skin, while others have a lifting effect,” says Hema Sundaram, M.D., a dermatologist in Maryland and Virginia. “We can adjust that muscle activity with a neurotoxin like Botox, Xeomin, Dysport, or Jeuveau [price starts at $800; results last a few months]. It takes precise injections in spots individualized to the patient’s face shape, proportions, and desired results.” To create more distinction between the neck and face, a dermatologist can inject neurotoxin along the jawbone and in the platysmal bands (the muscle that blankets the neck). “If you can minimize the pull-down of the muscle, you can tighten the angle at the jawline,” Dr. Hausauer says. Neurotoxin can also be injected in the masseter muscle below the ear; relaxing it tapers the jaw for a more heart-shaped face. Structured fillers like Restylane Lyft and Juvéderm Voluma (average price is $975; results last six months or more) balance, restore volume, and support the jawline and chin, Dr. Hausauer says. A best-in-the-biz injector may even put a touch of filler in your temples and your cheeks to lift the skin along the jaw. Another key region is just in front of and below the ear. Adding filler there creates a sharply angled notch in an area with bone, fat, or collagen loss, Dr. Sundaram says.

Angela Marklew/ The Licensing Project

AT THE DERM “There are lots of little muscles in

When you’re living with moderate to severe plaque psoriasis or psoriatic arthritis, little things can become your big moment.

little sparkle

big night

$0co-pay *

program

otezla.com/copay

Otezla is different. It’s a pill—not an injection, biologic, or cream. After 4 months of treatment: • For plaque psoriasis, 75% clearer skin is achievable – Otezla is also proven to help with moderate to severe scalp psoriasis • For psoriatic arthritis, some people can experience less joint swelling, tenderness, and pain • The Otezla Prescribing Information has no requirement for initial or routine blood testing • Otezla can be prescribed in the doctor’s office or from home with telehealth APPROVED USES Otezla® (apremilast) is a prescription medicine approved for the treatment of adult patients with moderate to severe plaque psoriasis for whom phototherapy or systemic therapy is appropriate. Otezla is a prescription medicine approved for the treatment of adult patients with active psoriatic arthritis. IMPORTANT SAFETY INFORMATION You must not take Otezla if you are allergic to apremilast or to any of the ingredients in Otezla. Otezla can cause severe diarrhea, nausea, and vomiting, especially within the first few weeks of treatment. Use in elderly patients and the use of certain medications with Otezla appears to increase the risk of having diarrhea, nausea, or vomiting. Tell your doctor if any of these conditions occur. Otezla is associated with an increase in depression. In clinical studies, some patients reported depression, or suicidal behavior while taking Otezla. Some patients stopped taking Otezla due to depression. Before starting Otezla, tell your doctor if you have had feelings of depression, or suicidal thoughts or behavior. Be sure to © 2020 Amgen Inc. All rights reserved. 11/20 USA-407-80012

tell your doctor if any of these symptoms or other mood changes develop or worsen during treatment with Otezla. Some patients taking Otezla lost body weight. Your doctor should monitor your weight regularly. If unexplained or significant weight loss occurs, your doctor will decide if you should continue taking Otezla. Some medicines may make Otezla less effective, and should not be taken with Otezla. Tell your doctor about all the medicines you take, including prescription and nonprescription medicines. Side effects of Otezla include diarrhea, nausea, vomiting, upper respiratory tract infection, runny nose, sneezing, or congestion, abdominal pain, tension headache, and headache. These are not all the possible side effects with Otezla. Ask your doctor about other potential side effects. Tell your doctor about any side effect that bothers you or does not go away. Tell your doctor if you are pregnant, planning to become pregnant or planning to breastfeed. Otezla has not been studied in pregnant women or in women who are breastfeeding. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-332-1088. Please see Brief Summary of Prescribing Information on the next page. *Certain restrictions apply; eligibility not based on income.

To see before and after results, please scan the QR code.

Pay $0 for Otezla 0

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RxBIN: 610524 RxGRP: 50776841

RxPCN: Loyalty ISSUER: (80840)

ID: XXXXXXXXXX Note: You must share the information on this card with your specialty pharmacy. See back of card for full terms and conditions.

The $0 co-pay* program Most people with private insurance pay nothing out of pocket for their prescription. After you’re prescribed, you have the same opportunity to save.

How to get the $0 co-pay offer: 1. Go to otezla.com/copay 2. Call 1-844-4OTEZLA (1-844-468-3952) 3. Ask your doctor about the $0 co-pay card

We’ve got you covered If you have private insurance and are experiencing delays or your private insurance doesn’t cover Otezla, you may be eligible for free medication through the Otezla Bridge Program.† If you have government-issued insurance (Medicare or Medicaid) or are uninsured/ underinsured, you may be eligible for the Patient Assistance Program. If you have lost prescription coverage during this pandemic, please contact Otezla SupportPlusTM. They will work with you to find the right resources to help you with your treatment.

For all Otezla savings questions: call 1-844-4OTEZLA (1-844-468-3952)

*Certain restrictions apply; eligibility not based on income, must be 18 years or older. This offer is not valid for persons eligible for reimbursement of this product, in whole or in part under Medicaid, Medicare, or similar state or federal programs. Offer not valid for cashpaying patients. People who are not eligible can call 1-844-4OTEZLA to discuss other financial assistance opportunities. †

To receive a free bridge supply of Otezla, you must have an on-label diagnosis and be denied or experiencing a delay in obtaining coverage. Federal, State, or similar insurance plans are not eligible for Bridge. Once Otezla is approved by your commercial insurance plan, you will no longer be eligible for the Bridge Program.

Brief Summary of Prescribing Information OTEZLA® (oh-TEZ-lah) (apremilast) Tablets

Rx Only

This information does not take the place of talking to your doctor about your medical condition or treatment. If you have any questions about OTEZLA ® (apremilast), ask your doctor. Only your doctor can determine if OTEZLA is right for you. What is the most important information I should know about OTEZLA? OTEZLA may cause serious side effects: Diarrhea, Nausea, and Vomiting have been reported in some patients taking OTEZLA and in some cases, patients required hospitalization. Most events happened within the first few weeks of starting OTEZLA and occurred more in patients taking medications to reduce blood pressure or in those patients 65 years of age or older. Tell your doctor if any of these occur. Depression was reported by some patients taking OTEZLA. Before taking OTEZLA, tell your doctor if you have had feelings of depression, suicidal thoughts, or suicidal behavior. You, your caregivers, and family members should be alert for the development or worsening of depression, suicidal thoughts, or other mood changes. If such changes occur, contact your doctor. Your doctor will determine whether you should continue taking OTEZLA. Weight loss occurred in some patients taking OTEZLA. Your doctor should monitor your weight regularly. If unexplained or significant weight loss occurs, your doctor will consider whether you should continue taking OTEZLA. Some medicines should not be taken with OTEZLA as they may make OTEZLA less effective. Tell your doctor about all the medications you take, including prescription and nonprescription medications. What is OTEZLA? OTEZLA is a prescription medicine used for the treatment of adult patients with active psoriatic arthritis. OTEZLA is a prescription medicine used for the treatment of adult patients with moderate to severe plaque psoriasis for whom phototherapy or systemic therapy is appropriate. It is not known if OTEZLA is safe and effective in children less than 18 years of age. Who should not take OTEZLA? You must not take OTEZLA if you are allergic to apremilast or to any of the ingredients in OTEZLA. What should I tell my doctor before taking OTEZLA? Tell your doctor if you: • have had feelings of depression, suicidal thoughts, or suicidal behavior • have any kidney problems • are pregnant or plan to become pregnant. It is not known if OTEZLA can harm your unborn baby. • are breastfeeding or plan to breastfeed. It is not known if OTEZLA passes into your breast milk. What are the side effects of OTEZLA? • OTEZLA may cause serious side effects. See “What is the most important information I should know about OTEZLA?” • Common side effects of OTEZLA are: – diarrhea – nausea – headache – vomiting – upper respiratory tract infection – tension headache These are not all the possible side effects with OTEZLA. Tell your doctor about any side effect that bothers you or does not go away. You may report side effects to the FDA at 1-800-FDA-1088. General Information about OTEZLA Medicines are sometimes prescribed for purposes other than those listed in their package inserts. This is a Brief Summary of important information about OTEZLA. Ask your doctor or pharmacist for more complete product information, or visit otezla.com, or call 1-844-4OTEZLA (1-844-468-3952). © 2014-2020 Amgen Inc. All Rights Reserved.

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what makes you pretty happy?

Teyana Taylor Creative work, R&B in the shower, and a mindful but relaxed beauty routine keep the entertainer and recent Olay partner feeling her very best. by Jenn Barthole

Eric Guillemain/ Trunk Archive

TEYANA’S FAVORITES:

“I feel most powerful wearing my ‘Spike Tey’—a play on Spike Lee—glasses when I go into director’s mode.” Shape likes Grey Ant Praph glasses ($290, greyant.com).

“My shower is always stocked with Olay Rinse-Off Body Conditioner With Retinol because it leaves my skin feeling amazing.” ($6, target.com)

“Zoom meeting musts: Cheetos Flamin’ Hot Puffs, groomed eyebrows, a little lip gloss, and a cute turban.” Shape likes Silke London The Dita turban ($71, silkelondon.com).

“I’VE HAD MY FAIR SHARE of criticism for not meeting a certain standard of beauty, so I am very vocal about ignoring that,” the powerhouse singer and dancer says. “Just be you. Real beauty is within you.” With that in mind, Taylor keeps her makeup minimal unless she has an in-person event. “It’s too much pressure to be made-up 24-7,” she says. Instead, skin care takes top priority for the mom of two. Her evening shower has become a sacred ritual. “I bring all my self-care beauty products into the shower knowing that it’s the tiny bit of alone time that I’ll get. I wash my hair and skin, apply a homemade body scrub, and even brush my teeth while listening to soothing music like Erykah Badu or Sade. I take my time because I know that as soon as I step out, it’s back to mommy time.” Mornings are much more hectic, but devoting a minute to moisturizing is key. “If I’m rushing around in mom mode and skip my lotion, it throws off my energy. I hate the feeling of my skin drying up,” says Taylor, 30, who concocts her own mixture of olive oil, shea butter, or coconut oil and essential oils. Taylor also relies on mindfulness practices and creative pursuits to keep her calm. “I’m heavy on meditating. I’ve done it throughout my pregnancies and postbirth. It gets me prepared for the day ahead. Even meditating once or twice a week makes a difference. My 5-year-old daughter says, ‘Hey, mom, are we meditating today?’ ” The star’s other outlet: “Directing is a passion of mine. Getting behind the lens and collaborating with others is super relaxing.”

JULY/AUGUST 2021 SHAPE.COM 35

A STEP AHEAD FOR THEIR

BEST LIFE

Science-led nutrition for differences you can see, feel and trust. HillsStepAhead.com

healthy body plan Muscles pick up skills fast if you do cardio too.

Work your forgotten

muscles

Peter Yang/August Image

EXERCISE IS ONE OF THE

best moves you can do to optimize your body—and the beneﬁts even sharpen your every movement. A recent study in mice in the journal Science Advances found that cardio exercise builds motor skills by creating stronger neural connections in the brain-muscle superhighway. “Regular training may help improve the learning performance of complex motor skills, like in tennis, boxing, and more,” says Li Zhang, Ph.D., a coauthor of the study. That’s good news for your reps and yoga ﬂow too. To help you pick up a freshmove groove even faster as you sculpt all over, we’ve added a twist to the latest Shape Studio workout with a dance- and boxing-infused routine that targets your muscles from multiple angles. Turn the page to train both body and brain.

BE STRONG+WELL

HEALTHY BODY PLAN

e a sh ıo stu

A circuit that sculpts from all angles

FEATHERWEIGHTS FOR WHEN THE HEAT IS ON YOU’LL WORK UP a sweat and

work big muscles as you Spin or boot camp, but your body could likely beneﬁt from more side-toside movement and rotation. “In dance, you’re rotating and moving front, back, and sideways—when all those things are combined, you’re using these muscles that you might not have known existed,” says Mindy Lai, a pro dancer and boxing instructor who offers workouts on Bande. “And boxing is about being ready for anything and thinking on your toes.” For this issue’s Shape Studio workout video, we asked Lai to create a targeted miniworkout that will tie in “the tiny little muscles in the arms, hips, and legs” that get overlooked with some hybrid exercises you’re going to want to keep in your repertoire. Scan below to get hooked!

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38 SHAPE.COM JULY/AUGUST 2021

Increase in points in an executive function test that aerobic exercisers netted after six months, which translates to your brain testing younger. Source: Columbia University Vagelos College of Physicians and Surgeons

Peter Yang/August Image

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Stand tall, holding your ball in both hands close to your center. Exhale, then bend your knees to sink into a chair pose (as if you’re sitting back into one). Inhale, then come back to standing and toss your ball up. Catch the ball, and as you exhale and twist toward your right, hold the ball close. Inhale back up through the center, tossing the ball up. Catch the ball, exhale, and twist left. Alternate to do 10 reps on each side.

CHAIR LIFT, TOSS AND TWIST

Come into a high lunge (rear leg straight), holding a ball close to your center. Inhale as you lift your hips up, and toss the ball up overhead. Catch the ball as you exhale, and sink down and bring the ball back close to your center. Inhale, shifting your weight onto your front leg and bringing your rear knee toward your chest. Exhale, and bring your lifted leg back to lunge. Do this move 10 times. Switch legs, and repeat.

HIGH LUNGE, LIFT AND SLIDE

“Using a ball with your flow can be a great energy boost,” says Tara Stiles, the founder of Strala Yoga and author of Clean Mind, Clean Body. Here are two poses that a ball toss can perk up.

Energize your yoga

Got a ball? Then you’ve got a workout—and a recovery tool too. Head to the yard, park, or sand to mix it up. by Mary Anderson

“Your gluteus medius is your primary hip stabilizer and works hard anytime you’re standing, jumping, walking, or running,” says Tiffany Cruikshank, the founder of Yoga Medicine. “This move will help release and rejuvenate these hard-working muscles and is a great way to end your workout.”

Do a postworkout roll in the grass

Ma k

e l a p y a da ti

THEN lie faceup on the ground, legs in the air for a scissor pass-through: Lower 1 leg to hover above the ground as you pass the ball behind the vertical one; switch legs, and repeat until you’ve done 10 passes behind each leg.

NEXT, do uneven push-ups, with 1 palm on the ball and the other on the ground. Do 10, then switch sides and repeat.

START with 20 toe taps, tapping your feet to the top of the ball. (Drive the opposite hand to the side of your face as you go, Walker Sinning says.)

WRAP UP with some sprints to complete your HIIT session. “Grab your ball, and kick or throw it as far as you can,” Walker Sinning says. “Then sprint to the ball, and repeat 10 times or until you hit fatigue.” Done! Now just enjoy the sunshine.

Take a minute breather, and repeat twice.

FINISH with rainbow squats, in which you lower with the ball held by the right knee, then jump as you bring the ball overhead and land holding it by your left knee; alternate until you hit 12 reps.

Think of a ball as basically a cardio and conditioning tool, says trainer Taylor Walker Sinning, who offers creative routines on the Fitness App (on jillianmichaels.com). “This is a great cardio-sculpt workout you can do anytime with whatever ball you have handy—a soccer ball, a volleyball, a kickball,” Walker Sinning says. She knows about keeping fitness fun because she started out teaching phys ed. “Having a ball in hand just opens your mind to finding fresh moves,” she says—like these takes on high knees, push-ups, sit-ups, and squats.

Improvise a circuit

A few add-ons are key for openair action: sunscreen, bug spray, and shades. First, choose a sweatproof sunscreen like EltaMD UV Active Broad-Spectrum SPF 50+ (from $30, eltamd.com). Then spritz a clean repellent like Kinfield’s Golden Hour ($22, kinfield .com). And pick from our sporty shades at shape.com/sportshades to cut the glare—and also the eyedrying effect that sunshine can have. “If your eyes are too dry, you may be more susceptible to abrasive injury from the friction of the eyeball against the inner lid,” says Robert Anolik, M.D., a dermatologist in New York. Eyes got itchy? Consider artificial tears to help.

have your sweet spot, rest and stay with it for 30 to 60 seconds. Next, lift and lower that right lower leg five to 10 times. “This will help create some sheering movement between the fascial layers, which research suggests is a great way to hydrate these hard-working tissues,” Cruikshank says. Switch sides, and repeat on the left. Then stand up and feel the aah.

YOUR GO KIT

Roll out that stability ball, and take in the fresh air for our sculpting routine at shape.com /ballworkout.

Lie on your right side with your elbow on the ground, then place the tennis ball just behind the right hip bone, resting the weight of the body on top of the ball. “From there, roll a little up and down or forward and backward until you find a good spot to stay with,” Cruikshank says. “The only thing you want to avoid is the bone.” Once you

TENNIS BALL DE-TIGHTENER

BE STRONG+WELL HEALTHY BODY PLAN

PHOTOGR APHED BY DAVID SLIJPER 41

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TALK TO YOUR ECZEMA SPECIALIST AND GO TO DUPIXENT.COM TO FIND OUT MORE INDICATION DUPIXENT is a prescription medicine used to treat people aged 6 years and older with moderate-to-severe atopic dermatitis (eczema) that is not well controlled with prescription therapies used on the skin (topical), or who cannot use topical therapies. DUPIXENT can be used with or without topical corticosteroids. It is not known if DUPIXENT is safe and effective in children with atopic dermatitis under 6 years of age. IMPORTANT SAFETY INFORMATION Do not use if you are allergic to dupilumab or to any of the ingredients in DUPIXENT®. Before using DUPIXENT, tell your healthcare provider about all your

medical conditions, including if you: have eye problems; have a parasitic (helminth) infection; are scheduled to receive any vaccinations. You should not receive a “live vaccine” if you are treated with DUPIXENT; are pregnant or plan to become pregnant. It is not known whether DUPIXENT will harm your unborn baby. There is a pregnancy exposure registr y for women who take DUPIXENT during pregnancy to collect information about the health of you and your baby. Your healthcare provider can enroll you or you may enroll yourself. To get more information about the registry call 1-877-311-8972 or go to https:// mothertobaby.org/ongoing-study/ dupixent/; are breastfeeding or plan to

breastfeed. It is not known whether DUPIXENT passes into your breast milk. Tell your healthcare provider about all the medicines you take, including prescription and over-thecounter medicines, vitamins and herbal supplements. Especially tell your healthcare provider if you are taking oral, topical or inhaled corticosteroid medicines or if you have atopic dermatitis and asthma and use an asthma medicine. Do not change or stop your corticosteroid medicine or other asthma medicine without talking to your healthcare provider. This may cause other symptoms that were controlled by the corticosteroid medicine or other asthma medicine to come back. DUPIXENT can cause serious side effects, including:

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Brief Summary of Important Patient Information about DUPIXENT® (dupilumab) Rx Only (DU-pix’-ent) injection, for subcutaneous use What is DUPIXENT? • DUPIXENT is a prescription medicine used: – to treat people aged 6 years and older with moderate-to-severe atopic dermatitis (eczema) that is not well controlled with prescription therapies used on the skin (topical), or who cannot use topical therapies. DUPIXENT can be used with or without topical corticosteroids. • DUPIXENT works by blocking two proteins that contribute to a type of inflammation that plays a major role in atopic dermatitis. • It is not known if DUPIXENT is safe and effective in children with atopic dermatitis under 6 years of age. Who should not use DUPIXENT? Do not use DUPIXENT if you are allergic to dupilumab or to any of the ingredients in DUPIXENT. See the end of this summary of information for a complete list of ingredients in DUPIXENT. What should I tell my healthcare provider before using DUPIXENT? Before using DUPIXENT, tell your healthcare provider about all your medical conditions, including if you: • have eye problems • have a parasitic (helminth) infection • are scheduled to receive any vaccinations. You should not receive a “live vaccine” if you are treated with DUPIXENT. • are pregnant or plan to become pregnant. It is not known whether DUPIXENT will harm your unborn baby. – Pregnancy Exposure Registry. There is a pregnancy exposure registry for women who take DUPIXENT during pregnancy. The purpose of this registry is to collect information about the health of you and your baby. Your healthcare provider can enroll you in this registry. You may also enroll yourself or get more information about the registry by calling 1 877 311-8972 or going to https://mothertobaby.org/ongoing-study/dupixent/. • are breastfeeding or plan to breastfeed. It is not known whether DUPIXENT passes into your breast milk. Tell your healthcare provider about all of the medicines you take including prescription and over-the-counter medicines, vitamins, and herbal supplements. Especially tell your healthcare provider if you: • are taking oral, topical, or inhaled corticosteroid medicines • have atopic dermatitis and asthma and use an asthma medicine Do not change or stop your corticosteroid medicine or other asthma medicine without talking to your healthcare provider. This may cause other symptoms that were controlled by the corticosteroid medicine or other asthma medicine to come back. How should I use DUPIXENT? • See the detailed “Instructions for Use” that comes with DUPIXENT for information on how to prepare and inject DUPIXENT and how to properly store and throw away (dispose of) used DUPIXENT pre-filled syringes and pre-filled pens. • Use DUPIXENT exactly as prescribed by your healthcare provider. • Your healthcare provider will tell you how much DUPIXENT to inject and how often to inject it. • DUPIXENT comes as a single-dose pre-filled syringe with needle shield or as a pre-filled pen. • DUPIXENT is given as an injection under the skin (subcutaneous injection). • If your healthcare provider decides that you or a caregiver can give the injections of DUPIXENT, you or your caregiver should receive training on the right way to prepare and inject DUPIXENT. Do not try to inject DUPIXENT until you have been shown the right way by your healthcare provider. In children 12 years of age and older, it is recommended that DUPIXENT be administered by or under supervision of an adult. In children younger than 12 years of age, DUPIXENT should be given by a caregiver.

• If your dose schedule is every other week and you miss a dose of DUPIXENT: Give the DUPIXENT injection within 7 days from the missed dose, then continue with your original schedule. If the missed dose is not given within 7 days, wait until the next scheduled dose to give your DUPIXENT injection. • If your dose schedule is every 4 weeks and you miss a dose of DUPIXENT: Give the DUPIXENT injection within 7 days from the missed dose, then continue with your original schedule. If the missed dose is not given within 7 days, start a new every 4 week dose schedule from the time you remember to take your DUPIXENT injection. • If you inject more DUPIXENT than prescribed, call your healthcare provider right away. • Your healthcare provider may prescribe other medicines to use with DUPIXENT. Use the other prescribed medicines exactly as your healthcare provider tells you to. What are the possible side effects of DUPIXENT? DUPIXENT can cause serious side effects, including: • Allergic reactions (hypersensitivity), including a severe reaction known as anaphylaxis. Stop using DUPIXENT and tell your healthcare provider or get emergency help right away if you get any of the following symptoms: breathing problems, fever, general ill feeling, swollen lymph nodes, swelling of the face, mouth and tongue, hives, itching, fainting, dizziness, feeling lightheaded (low blood pressure), joint pain, or skin rash. • Eye problems. Tell your healthcare provider if you have any new or worsening eye problems, including eye pain or changes in vision. The most common side effects of DUPIXENT in patients with atopic dermatitis include: injection site reactions, eye and eyelid inflammation, including redness, swelling and itching, and cold sores in your mouth or on your lips. The following additional side effects have been reported with DUPIXENT: facial rash or redness. Tell your healthcare provider if you have any side effect that bothers you or that does not go away. These are not all of the possible side effects of DUPIXENT. Call your doctor for medical advice about side effects. You may report side effects to FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. General information about the safe and effective use of DUPIXENT. Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaflet. Do not use DUPIXENT for a condition for which it was not prescribed. Do not give DUPIXENT to other people, even if they have the same symptoms that you have. It may harm them. This is a brief summary of the most important information about DUPIXENT for this use. If you would like more information, talk with your healthcare provider. You can ask your pharmacist or healthcare provider for more information about DUPIXENT that is written for healthcare professionals. For more information about DUPIXENT, go to www.DUPIXENT.com or call 1-844-DUPIXENT (1-844-387-4936) What are the ingredients in DUPIXENT? Active ingredient: dupilumab Inactive ingredients: L-arginine hydrochloride, L-histidine, polysorbate 80, sodium acetate, sucrose, and water for injection Manufactured by: Regeneron Pharmaceuticals, Inc., Tarrytown, NY 10591 U.S. License # 1760; Marketed by sanofi-aventis U.S. LLC, (Bridgewater, NJ 08807) and Regeneron Pharmaceuticals, Inc. (Tarrytown, NY 10591) DUPIXENT® is a registered trademark of Sanofi Biotechnology / ©2021 Regeneron Pharmaceuticals, Inc. / sanofi-aventis U.S. LLC. All rights reserved. Issue Date: January 2021

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t ni

HEALTHY BODY PLAN

h t g i r e h ion t g at u +

et i d

Find eat in -q

BE STRONG+WELL

tin

w o gy d n . W our i w n meal i ee a s within a cert xpl ain. by Mary Anderson

recent review in the journal Immunology Letters suggests that the timing of meals can give your immune system an edge. “Intermittent fasting increases the rate of autophagy [cell recycling] and, therefore, decreases the amount of inflammation in the body,” says Jamal Uddin, Ph.D., a coauthor of the study. “This in turn lets the immune system more efficiently spend its resources fighting off illness.” In a nutshell, the extended calorie drought prompts your body to look for a refuel by converting damaged cells into nutrients, which reduces inflammation caused by those cells, says Herman Pontzer, Ph.D., the author of Burn, a new look at metabolism.

THE MATH BEHIND FASTING What time frame triggers this calorierestricted signal to the body? An earlier analysis of intermittent fasting in the New England Journal of Medicine found that fitting meals into six- or eight-hour windows (from noon to 6 p.m. or 11 a.m. to 7 p.m., say) is beneficial in reducing inflammation compared with a typical day of eating, but a 12-hour window is less so, says Mark Mattson, Ph.D., a coauthor of the study. But you do reap some benefits without being at the more restrictive end, says Marie Spano, R.D.N., a sports dietitian and the lead author of Nutrition for Sport, Exercise, and Health. “Short-term studies using time-restricted eating, where food is restricted to 13-hour windows or less [like 7 a.m. to 8 p.m.], show it can help decrease inflammation.”

t f o

THE BOTTOM LINE If you’re looking to shrink your eating window, Mattson suggests you do so gradually to acclimate with fewer hunger pangs. If a six- or eight-hour eating period is your aim, Spano recommends “making your meals nutrient dense and eating a meal at the start of your window, in the middle, and at the end.” (Protein is best spaced out every three to five hours for maximum muscle maintenance and gain, for instance.) To further fend off inflammation, keep up the exercise. “When your body adjusts to spending more of its energy on physical activity and exercise, one of the ways it does that is by reducing energy spent on inflammation,” Pontzer says.

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getaway

Summer adventures await!

Energize your body and mind, and immerse yourself in nature, with an exhilarating vacation in one of these spectacular and sporty destinations. by Pam O’Brien

Outdoor lovers, rejoice—REI has added 17 new trips in the U.S. Take the three-day San Juan Family Kayak Tour, and paddle the Cascadia Marine with your crew. As you navigate the rich ecosystem, you’ll look for sea lions, otters, and porpoises. Then camp on one of the islands, where you’ll learn about the area and enjoy delicious meals prepared by your guides. Or get your adrenaline pumping with the Yosemite Backpacking HalfDome five-day trip. You’ll climb the 4,800-foot mountain and see stunning views of the Sierra Nevada, and you’ll also explore the backcountry. In the evening, sit down to dinner under the stars in your wilderness campsite. (San Juan Islands trip: $949 per person for REI members—lifetime membership is $20 per person; Yosemite trip: $1,699 per person for REI members, rei.com/adventures) (continued on page 50)

48 SHAPE.COM JULY/AUGUST 2021

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BETHLEHEM, NEW HAMPSHIRE

This picturesque town in the White Mountains offers endless opportunities for hiking, biking, water sports, and zip-lining, among other things. Start your visit at Franconia Notch State Park, where you can walk through the amazing Flume Gorge with its waterfalls, glacial pools, and granite walls. Go canoeing or kayaking at Echo Lake; try rock climbing at Cannon Cliff, where you can see hawks and falcons; or head to a destination nearby where you’re likely to spot a moose. For help with the moose sighting (and all the activities the area has to offer), stay at the award-winning Bear Mountain Lodge, a rustic yet luxurious handcrafted log cabin on 26 wooded acres with views of Mount Washington, where the owners will help you create your perfect adventure itinerary. (Rooms start at $200 per night and include a full breakfast, bearmountainlodge.net)

3 W

LOVE them like family. TREAT them like family.ª

HEALTHY BODY PLAN

ASHEVILLE, NORTH CAROLINA

Nestled in the Blue Ridge Mountains, Asheville is an adventure lover’s paradise that you can explore by land, air, and water. Spend a day or two hiking through the surrounding mountains and forests (check out the Asheville Hike Finder at exploreasheville.com). Climb Mount Mitchell, the highest peak east of the Mississippi, for some amazing views. Or combine wellness and tranquility with your trek by taking a waterfall nature yoga hiking tour (starting at $69 per person, namasteinnature .com). Get up early for a hot-air balloon ride over the mountains to watch the sun rise ($299 a

50 SHAPE.COM JULY/AUGUST 2021

person, ashevillehotairballoons .com). End the day with a standup paddleboard tour down the river at sunset ($80 per person, waimaunaashevillesuptours.com). For a customized experience, stay at the Cumberland Falls Bed & Breakfast Inn and take private hiking and kayaking tours with the innkeeper, who is a certified naturalist. At night, relax in the peaceful gardens or at the spa. (Rooms start at $229 a night, cumberlandfalls.com)

ESTES PARK, COLORADO

Located at the base of the Rocky Mountains, Estes Park is the perfect gateway to some incredible experiences—and it tends to be less crowded than other nearby places. Begin your adventure with an overnight llama pack and fly-fishing trip. You’ll hike through the backcountry with your adorable llama pal and fly-fish by day. In the evening, your guide will set up camp and prepare your meals ($325 per person per day, kirksflyshop.com). Take a whitewater rafting ride through rapids on the Colorado River, and prepare for some wild twists, turns, and drops ($129 per person, 3-person minimum to book online, rapidtransitrafting .com). Or be a daredevil and camp on the side of a cliff with Kent Mountain Adventure Center, where you can rock climb and have a steak dinner before tucking into your sky-high bed ($1,600 for 2 people, kentmountain.com). When you’re ready to come back down to earth, check into a luxury suite at the Della Terra Mountain Chateau and head to the spa or sauna for a little rest and relaxation. (Suites start at $285 a night, dellaterra mountainchateau.com)

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HEALTHY BODY PLAN

Thanks to sleek lenses that increase my field of view and a fitted nose bridge, the Roka R1 Rapidsight goggles ($33, roka.com) let me swim laps with ease.

This swoonworthy Cynthia Rowley Custom Long surfboard (cynthiarowley.com) gets me excited to paddle out.

In addition to sunscreen, I slip on the SPF 50+, neoprene Cynthia Rowley Dylon Color Block wet suit ($295, cynthia rowley.com) for extra coverage.

style 360

Both roomy and water repellent, the VeeCollective Vee Medium tote ($190, farfetch .com) is beach safe and chic enough to schlep postworkout.

Postswim, I nourish my wet strands with Melanin Haircare Multi-Use Pure Oil blend ($18, melanin haircare.com) so my curls dry tangle-free.

Upbeat, waterproof gear will be my go-to this summer whenever I take a plunge, whether I’m in the surf or poolside. by Jenn Barthole, senior fashion editor

Scan with your camera to shop this page!

52 SHAPE.COM JULY/AUGUST 2021

I can wear the convertible Adidas by Stella McCartney 3-in-1 Climacool Vento shoe ($220, stellamccartney .com) as a sandal or water shoe thanks to a removable inner sock.

The Ansea Reversible Sporty top ($125) and High Waist bottom ($145, ansea.co) is made from stretchy recycled nylon, which gives ample support and coverage.

’ let s talk

BE STRONG+WELL

To truly love our bodies, we need to focus on what they are capable of—not what they look like. Body-image experts and identical twins Lexie and Lindsay Kite, the authors of More Than a Body, tell us how. by Pam O’Brien

Why is negative body image so pervasive among women? LEXIE: We grow up in a world that

objectifies us. We learn what makes us valuable and worthy of attention when we’re 2 or 3 years old. We discover that we’re valued for how we appear, and we judge whether our bodies are good or bad based on the feedback we get from others. That’s when selfobjectification kicks in, and we become focused on the image of ourselves. Our identity becomes divided and split from the true us—who we really are and what we want to do—because we feel defined by how we look. For instance, let’s say we don’t go swimming—even though we love the water—because we don’t want people to see us in a bathing suit. We worry that our thighs are too jiggly or our butt is too big. Research and real-life experience show that monitoring your body according to your fears of what someone else thinks of the way you look can impede your happiness, your health, and your relationships.

One of your messages is that our bodies are instruments, not ornaments. Explain that. LINDSAY: In our research, when

we ask women how they feel about

ILLUSTR ATED BY TANIA GUERR A

their bodies, 80 percent of them describe how their bodies look. Our deﬁnition of positive body image isn’t about believing your body looks good—it’s knowing that your body is good. To be sustainable, body image needs to be rooted in how we feel inside. It’s knowing that our bodies are instruments to do the things we want and not just ornaments to be looked at. LEXIE: Having a positive body image is something that’s rooted so deeply within you that it can’t be taken away by someone else’s opinion of you. It’s self-directed. You get to decide that you love yourself, that you are valuable.

What is body-image resilience—and how can we develop it? LEXIE: The ﬁrst step is recogniz-

ing and acknowledging the ways our culture of objectiﬁcation is harming us and holding us back from things we really want to do. Then we need new ways to respond to those things. That’s when body-image resilience kicks in—it equips you with the skills and strategies to get out of the mindset of trying to ﬁx yourself and into the mode of actively pursuing the things you want to do.

Lindsay Kite, Ph.D., and Lexie Kite, Ph.D., are experts and researchers in the field of body image. They are also the cofounders of Beauty Redefined, a nonprofit that helps women and girls improve their body image and self-worth.

HEALTHY BODY PLAN

The only way to unlearn the narratives in your head that say, “You’re going to be embarrassed for people to see you this way,” is to challenge them. LINDSAY: We’ve grown up thinking that our happiness, confidence, and desirability are on the other side of weight loss or an antiaging fix. But they’re not. The most beautiful women in the world still get lonely and deal with rejection, unhappiness, and depression. So we need to be willing to tell ourselves a different story. That’s something I very much try to do: prove to myself that my body never had to look the way I wanted it to for me to have the life I wanted. My dream body was never real, but my dreams are—and I can fulfill them. This has been empowering for me, and I want other women to do it too. Prove wrong the narrative that says you have to look a certain way before you can do things. That’s how you find happiness and confidence.

Can moving our bodies, and getting stronger physically, help us with this process? LINDSAY: Deﬁnitely. Redeﬁning

health and ﬁtness for yourself is a really useful strategy for building body-image resilience. Pretty much everyone grew up believing that our health can be measured by what’s on the outside, like our weight and measurements. But when we objectify our health like that, it makes it so much less personal and achievable. The better way is to focus on how you feel and what you can do. Measure your health and ﬁtness in terms of stamina, endurance, strength, and internal indicators like cholesterol, blood pressure, and heart rate. Research shows that women who do this will be able to keep it up and will be much happier and healthier in the long run. It can be a game changer.

JULY/AUGUST 2021 SHAPE.COM 55

BE STRONG+WELL

HEALTHY BODY PLAN

Sip early and often to stay hydrated.

wellness lab

Win at ﬁtness

BE HOLISTIC ABOUT CROSS TRAINING “Your whole body needs to work together for running,” says Aliphine Tuliamuk, an Olympic marathoner and Tracksmith athlete. That means balancing your mileage with other critical pillars to truly flow: plyometrics, stretching, weight training, and flexibility drills. “One tip that is true for all runners is that it’s better to run one fewer mile in your training and to spend that time on drills and stretching,” she says. That’s key for injury prevention in distance running, where “imbalance will come back to haunt you,” Tuliamuk says.

by Mary Anderson

MIX THOSE DRINKS It’s simple: Being hydrated helps fend off fatigue. “I drink a glass of water in the morning first thing,” says Kyra Condie, who will compete in the debut of Olympic rock climbing this summer. Condie sticks with water as she trains, but then adds electrolytes—a mix that includes salt and potassium— to her midday drink to replenish for the next workout. “It helps me retain my hydration.”

CUE YOUR BEST EFFORT “Music is a huge motivator in helping me push through tough workouts,” says gold medal–winning sprinter Allyson Felix, who pops in Bose QuietComfort Earbuds. “I have playlists and specific songs that I know will help me when I need that extra little push.” Felix also uses podcasts as a mental wind-down as part of her postworkout recovery: “That’s been a game changer for me.”

PLAN AHEAD FOR PEAK STRENGTH If summer riding, swimming, rowing— or any other outing— is your thing, try prioritizing strength gains in the winter so your muscles have more play time when your pursuit is in full swing. “During the winter, I do heavy lifting with low reps and near-maximum weight, then I do two months of endurance— like four sets of 40 reps with very low weight—so it’s almost an aerobic workout,” says Susan Francia, a champion rower. “By summer racing season, I do a combination of medium weights to maintain my strength.” (Just getting strong your goal? We’ve got you covered on page 88.)

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Sun’s out, gyms are back, and the time is right to rededicate to your body goals. We went to this year’s standout Olympians for their best boosts you can use.

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HEALTHY BODY PLAN

Your best stress relief

PET

by Pam O’Brien

Even when she’s simply sleeping next to you, your cat can help you feel calm.

Hang out with your cat. “Researchers have found that spending time with a cat can reduce an owner’s heart rate and systolic and diastolic blood pressure,” says Kristyn Vitale, Ph.D., an expert on cat-human interaction and a professor at Unity College in Maine. “Your cat can help you relax.” The key to unleashing these therapeutic powers is to be proactive and engage with your furry friend. “It’s not just about having a cat in the house,” says Monique Udell, Ph.D., an animal behaviorist and a professor at Oregon State University. “There’s a lot of evidence showing that petting a cat can lead to stress reduction. Performing caretaking behaviors and training or playing with your cat can also help.” You’ll benefit emotionally from the process, and chances are, your feline will too. “Many people underestimate the importance of social behavior for cats,” Vitale says. “But our research indicates that cats seek interaction from humans.” In fact, the relationship they form with us is similar to the one between infants and parents, says Udell, whose team has studied the subject. Here are other perks of the cat-person bond.

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THEY BOOST YOUR MOOD In a survey, 87 percent of cat owners said their feline had a positive effect on their wellbeing, and 76 percent felt like they coped with life better. Studies have found that “interacting with your cat can improve negative feelings, like fear or anxiety,” Vitale says. “Other research shows that cats can be a source of comfort.” You can even get your feline fix online. In a study, people reported feeling more positive and energized after watching cat videos.

THEY GIVE DEFINITION TO YOUR DAYS

“Having a creature that depends on you for their feeding and care can help create a routine and a sense of purpose,” Vitale says. So focus on strengthening the bond. “Just like humans, cats have different preferences,” Vitale says. “Some like being petted, while others prefer spending time next to you. Play with your cat using toys, pet her, brush her, or just talk to her, and see what she likes most.” You’ll both score the feel-good effects.

THEY PROVIDE A SENSE OF CONNECTION

Research shows that having a cat can help alleviate loneliness, Vitale says. That makes sense: A cat offers companionship, even if she’s just lying in the room with you while you work. Her presence also can give us a feeling of security, according to research. “We have learned to value the relationships with our pets more now,” Udell says. “During the pandemic, people have appreciated the little joys cats bring to their lives.”

Getty Images

FEELING ANXIOUS?

BE STRONG+WELL

HEALTHY BODY PLAN

mom life

Rule your reentry

That postbaby blur known as the fourth trimester is a great chance to do a body reset that will pay off way into your ﬁtness future. Follow this new core curriculum for your bounce forward. by Mary Anderson Having a baby is like an athletic event. A few moves can help you come back stronger.

Tune your alignment Are you sitting down for this? Good, that’s exactly where your stronger-than-before core begins. “Recovering your core strength— in your deep abdominals and pelvic floor—starts with breathing exercises,” says Or Artzi, a group fitness instructor at Equinox gym in New York who is certified in postnatal conditioning. Try her drill to strengthen your posture.

SIT TALL, and place your hands on your lower ribs, fingers in front, thumbs around your back. Inhale so that you expand your rib cage (and into your hands) all the way: front, back, and sides. Then on an exhale, just let it go.

Steel your foundation Now get on the floor to build on that core wake-up call. This fourmove circuit from Artzi dials in your abs, pelvic floor, and more without planks. “I’m actually practicing these exercises as a warmup for my clients who are not pregnant,” she says. They’re that good that you’ll want to keep them on repeat. Go through the series two to three times.

SINGLE-LEG BRIDGE

and focus on releasing your pelvic floor muscles.

Lying on your back with knees bent and feet flat on the floor, lift one leg in the air and squeeze glutes as you raise hips. Hold for a count, and lower. Do 10 reps. Switch sides, and repeat.

DO A THIRD BIG INHALE,

TABLETOP HEEL TAP

NEXT, repeat the same inhale,

and on the exhale, engage your pelvic floor muscles. Consciously squeeze from all directions.

FINALLY, inhale and then exhale as slow and long as you can—so there’s no air left in your lungs—feeling your navel draw toward your spine as a result, while you engage your pelvic floor. “Your core will be tight like a boxer bracing to absorb a punch.”

Lying on back with knees aligned directly over your hips and bent 90 degrees, slowly tap one heel and then the other to the floor. Do eight to 10 reps per leg.

HEEL SLIDE Lying on back with knees bent and feet flat on the floor, press one heel forward on the floor as you straighten the leg. Return to start, then repeat with other heel. Do eight to 10 reps per leg.

BIRD DOG Start on the floor on all fours, then raise one arm straight forward and the opposite leg directly behind you. Switch sides; repeat. Do 10 reps per side.

Consider the sneeze test

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Banking low-impact cardio like a walk “can make a happy heart and a happy mama,” Artzi says. As for when the time is right for running or burpees, check in with your pelvic floor muscles. “If you experience leakage after a sneeze, a cough, or laughing, return to the steps above so that you establish that control back; you’ll be heading out strong.”

TESTED BY PEDIATRICIANS DERMATOLOGISTS OPHTHALMOLOGISTS AND LOVED BY FUTURE WORKOUT QUEENS.

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SATURDAY

Food styling by Chelsea Zimmer; prop styling by Christine Keely

creative ways to eat healthy

S R E

L IL

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A meal of bites and small plates is easygoing, tasty, and so satisfying when the warm weather hits. “Snacks are perfect for outdoor dining with friends or family, no matter the crowd size,” says Rebekah Peppler, the author of À Table, a cookbook of modern French food. “They create a cohesive experience where everyone can graze, socialize, and enjoy.” Plus, that casual vibe is a lot more relaxing than a dinner dinner. Just put together a snack board, layer on colorful vegetables, and round it out with a few extraspecial dishes. Turn the page for Peppler’s tips for creating beautiful, healthy spreads. by Laura Rege

e6 5

PHOTOGR APHED BY CAITLIN BENSEL

Roasted lemons and olives

“Cooking olives with spices brings out their natural juices and umaminess,” Peppler says. Preheat the oven to 425°. Thinly slice ¾ medium lemon into rounds, remove the seeds, and cut into half-moons. Reserve remaining ¼ lemon. On a rimmed baking sheet, drizzle lemon slices, 1 lb. mixed olives, 4 thyme sprigs, and ¼ tsp. red pepper flakes with 2 Tbsp. extra-virgin olive oil. Toss to coat; season with freshly ground black pepper. Roast, tossing occasionally, until lemon slices start to caramelize and mixture is very fragrant, 10 to 15 min. Squeeze remaining ¼ lemon over top, and use a wooden spoon to gently scrape up any caramelized bits before serving.

photo on previous page

Eggs mayo with persillade

This French spin on deviled eggs is topped with bright-green garlicky persillade, a punchy sauce that’s stirred into the mayonnaise. Fill a large bowl with ice water, and set aside. Bring a large saucepan of water to a boil over medium-high heat. Using a slotted spoon, carefully lower 8 large eggs into the water, 1 at a time. Cook for 7 min., adjusting the heat as necessary to maintain a gentle boil. Transfer the eggs to the ice bath, and set aside to cool. In a medium bowl, mix together ¼ cup mayonnaise, ¼ cup persillade (recipe at right), and 1 Tbsp. fresh lemon juice. Season with fine sea salt and freshly ground black pepper. Use the back of a

spoon to gently crack the eggs all over, and peel. Halve the eggs, spread each with a bit of the mayo-persillade mixture, and arrange on a platter. Sprinkle with flaky sea salt and pepper, and serve.

PERSILLADE In a food processor, combine 1 cup packed fresh parsley, 6 garlic cloves, and ½ cup extra-virgin olive oil. Pulse until finely chopped. Season with fine sea salt and freshly ground black pepper.

BE FOOD SMART

Socca & Parm

PIMENT D’ESPELETTE OIL In a small saucepan over medium-low, heat ½ cup extra-virgin olive oil until just warmed. Remove the pan from the heat, add 1 tsp. Piment d’Espelette (or paprika or Aleppo pepper), and stir to combine. Set aside to cool and infuse. The oil will keep at room temperature in a tightly sealed container for 1 month.

Recipes reprinted from À Table by Rebekah Peppler with permission by Chronicle Books, 2021.

In a medium bowl, whisk together 1 cup fine chickpea flour, 1 cup lukewarm water, 2 Tbsp. extra-virgin olive oil, ½ to ¾ tsp. fine sea salt, ½ tsp. freshly ground black pepper, and ¼ tsp. Piment d’Espelette, plus more to finish (or substitute paprika or Aleppo pepper). Cover, and let sit at room temperature for at least 2 hr. Preheat the broiler, and arrange an oven rack near the top of the oven. Add 1 Tbsp. extra-virgin olive oil to a 10-in. cast-iron skillet, and place it in the oven until it’s hot, 5 to 10 min. Carefully remove the pan from the oven, and pour in half the batter. Gently swirl the pan to coat, then return to the oven. Broil until the socca is golden brown and starting to char in spots, 2 to 3 min. Transfer to a plate, drizzle with Piment d’Espelette Oil (recipe follows), and sprinkle with flaky salt. Repeat with olive oil and remaining batter. Cut the socca into wedges, and serve with crumbled Parmesan.

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BE FOOD SMART

Roasted Carrots and Red Leaf Lettuce Salad With Ranch Dressing

curry paste, miso paste, canned tomatoes, capers, and anchovies in my pantry. I’ll make a red curry with the paste and some coconut milk and marinate lamb chops in it. Another recipe I love in the book is carrot soup, which I add canned chipotles to. It gives the soup a totally different ﬂavor.

Speaking of flavor, what are some other easy ways to add it? As I’m ﬁnishing a dish, I toss in a handful of fresh herbs. A squeeze of lemon brightens a dish. Finally, don’t be afraid of salt. I’d say that’s the No. 1 thing: Season your food, and taste it as you go. Dishes need more salt than you think they do.

Share some of your healthy-cooking hacks.

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Cooking three meals a day has been exhausting for all of us. Having that well-stocked pantry makes it much easier. It really helps to wash and prep my produce when I get it home so I can just grab it and use it. It will go bad faster when you do that, but I use it a lot more quickly if it’s prepped. And now that the weather is warm, you can light up the grill and make your entire meal on it. It gives your dishes a different ﬂavor.

Summer vegetables are at their peak. How do you like to prepare them? I go to the farm stand, see what’s available, and build a meal

70 SHAPE.COM JULY/AUGUST 2021

from there. If you start with fresh ingredients, you don’t have to do much to them. I love ripe, juicy sliced tomatoes with a drizzle of olive oil and spicy sea salt. Or I’ll take peaches at their peak and do a type of caprese salad with them—peaches, mozzarella, and basil. And I like to cut corn off the cob and sauté it with a little butter and some sesame seeds.

What does a day of eating look like for you? Every morning I have a bowl of oatmeal with chia seeds, ﬂaxseeds, and hemp seeds. I add bananas, a lot of berries, a scoop of almond butter, and some almond milk. For lunch, I love to make a big salad. But I don’t have time for all that chopping now. So when I need something fast and easy, I eat a Daily Harvest ﬂatbread—I keep them in my freezer. For dinner, we usually make vegetables and a protein, like salmon or chicken. Last night, I seared some tofu and stir-fried asparagus and mushrooms and baked some sweet potatoes. We eat simply and try to load up on veggies and fruits.

Your own story proves that food really is love. One of the ﬁrst things I made my husband, Ryan, when we were dating is my Roasted Chicken With Croutons. It may have been the reason he fell in love with me! Ryan and I love to talk about what we’re going to eat. When we traveled, we would make our plans around food. Now we enjoy cooking together. Iris goes to bed at 6:30, and that’s when he and I are in the kitchen. We cook, maybe have a glass of wine, and turn some music on. That’s our wind-down time together.

LOVES FAMILY

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FIZZY & FRUITY the sip

LIGHT, BRIGHT, and refreshing,

a spritz is the ultimate easy-drinking summer cocktail. It’s a great way to enjoy the season’s freshest ﬂavors, and its low alcohol content makes it perfect on a warm day. “I am a huge fan of always having a spritz on a cocktail menu because it’s a gateway to underappreciated spirits, like vermouth, amari, and herbal liqueurs,” says Tim Kweeder, the general manager of Bloomsday Café in Philadelphia, where the Amara Spritz featured here was created. Spritzes are a blend of sparkling wine, spirits, and fruit. But you can use ﬂavored sparkling water instead of wine, try different liqueurs to change the taste, and add whatever fruit sounds good. Start with one of the quick and easy mixes at right, then play around and create your own concoctions. by Laura Rege

TROPICAL CAMPARI SPRITZ

72 SHAPE.COM JULY/AUGUST 2021

Fill a wineglass with ice, and add 1½ oz. Campari. Squeeze a lime round into the glass, and drop it in. Then top the drink with 4 oz. pineapple-flavored sparkling water, gently stir, and garnish with a pineapple wedge.

AMARA SPRITZ Recipe by Patrick Bransfield from Bloomsday Café Add 1 oz. Amara Arancia (blood orange liqueur), ½ oz. simple syrup, and 2 dashes Peychaud’s bitters to a cocktail shaker. Fill with ice. Shake until well chilled, then strain into a wineglass filled with ice. Top with 1 oz. sparkling wine and a splash of club soda, and gently stir. Using a peeler, remove a large strip of zest from an orange. Twist zest over glass, and drop in.

Add 2 hulled and thinly sliced medium strawberries, 4 fresh basil leaves, and ½ oz. ginger simple syrup (recipe below) to a wineglass. Holding the bottom of the glass to secure the stem, muddle the berries and herbs. Pour in 1½ oz. vermouth. Fill the glass with ice. Top with 3 oz. rosé, gently stir, and garnish with a slice of crystallized ginger.

GINGER SIMPLE SYRUP Thinly slice a 1-inch piece of ginger, and place in a small saucepan with ½ cup sugar and ½ cup water. Bring to a boil, stirring until the sugar dissolves. Remove from the heat, and let cool completely. Strain ginger slices before using.

PHOTOGR APHED BY CAITLIN BENSEL

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plant life

Build a superior sandwıch

We took three lunchtime classics—PB&J, tuna salad, and BLT—and gave them healthy makeovers. The result: vegan, vegetable forward, and super delicious. by Laura Rege

PB&S In a food processor, process 2½ cups (12 oz.) toasted, unsalted pistachios, 3 Tbsp. maple syrup, 2 tsp. pure vanilla extract, and ½ tsp. kosher salt until smooth and creamy, about 7 min. Drizzle in 2 Tbsp. extra-virgin olive oil, and process until combined. Generously spread pistachio butter onto 1 slice whole wheat bread (or your bread of choice), and top with thinly sliced strawberries and a generous dusting of finely grated lemon zest. Top with another slice of bread. (Makes 1½ cups pistachio butter. Save the rest for another sandwich.)

AVOCADO SALAD In a bowl, whisk 1 Tbsp. avocado oil with 1 Tbsp. unseasoned rice vinegar, 2 tsp. grainy mustard, and ¼ tsp. cumin. Stir in 1 large avocado, diced, ½ cup drained chickpeas, 2 Tbsp. finely chopped celery, 2 Tbsp. finely chopped red bell pepper, 1 Tbsp. chopped chives, and 1 tsp. chopped capers. Using a fork, combine the mixture, smashing some of the chickpeas and avocado, until it is chunky but holds together. Spread it liberally on 1 slice whole wheat bread. Top with sliced cucumber, kale leaves, and another slice of bread. (Makes 2 sandwiches.)

On a rimmed baking sheet, toss 1 lb. thinly sliced baby portobello mushrooms with 2 Tbsp. extra-virgin olive oil, 2 tsp. reduced-sodium soy sauce or tamari, and ½ tsp smoked paprika. Roast the mushrooms at 425° until golden, about 30 min., adding 1 finely chopped garlic clove for the last 1 min. of cooking. Spread vegan mayonnaise on 1 side of 2 pieces whole-grain toast. Layer sliced tomato, lettuce, and mushrooms on 1 piece of toast; top with the other slice. (Makes 2 sandwiches.)

74 SHAPE.COM JULY/AUGUST 2021

PHOTOGR APHED BY CAITLIN BENSEL

Photostyling Food CreditsbyTK Chelsea Here Zimmer; prop styling by Christine Keely

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food lab

Filling your plate with ingredients from the earth can net you some real health benefits, including better immunity, science shows. Here’s everything you need to know.

Florian Sommet/ Trunk Archive

by Pam O’Brien

76 SHAPE.COM JULY/AUGUST 2021

lant-based eating is experiencing a growth spurt. Almost onethird of Americans say they are actively trying to reduce their consumption of meat and dairy, according to the Plant Based Foods AssoTHE BODY BENEFITS ciation. Last year, 28 percent of people The perks we get from eating plants are reported eating more protein from plant numerous, research finds. Plant-based diets sources, 24 percent had more plant-based have been shown to lower the risk of heart dairy, and 17 percent ate more plantdisease, high blood pressure, diabetes, based meat alternatives than they did breast and colon cancers, inflammation, and in 2019, a survey by the International LDL (“bad”) cholesterol, and they are also Food Information Council found. linked to longevity. That’s because plant Our desire for a more wellness-oriented foods are so nutrient dense. “They can lifestyle is fueling the trend. Health is contain fiber, antioxidants, phytochemicals, the key reason 56 percent of people choose prebiotics, and monounsaturated fats, all plant-based proteins, according to a of which are responsible for a host of health 2020 report from the market research gains,” Gans says. “For example, fiber can company Mintel, while environmenhelp lower cholesterol levels, improve tal impact and animal welfare are the top digestive health, and regulate blood sugar. concern for 26 percent, according to Antioxidants have anti-inflammatory GO Mattson Consulting. properties and may help reduce GREEN “There’s been a lot of emerging heart disease and certain cancers, Eating more science, as well as older studies, plant-based foods as well as boost our immunity.” that has shown health benefits is good for your For active women, plant-based health—and for to eating plant based,” says Keri foods also provide plenty of the planet. Gans, R.D.N., a nutritionist in New energy to power you through your York and a Shape Brain Trust workout—and all day long, Gans member. “Also, with the concerns says. “These foods are packed with goodabout climate change and sustainability, for-you carbohydrates, which are fuel for the a plant-forward diet has gained even body,” she says. more momentum.” You can even get all the protein you need

WHAT PLANT BASED REALLY MEANS Contrary to what many people think, it’s not about eating only fruits and vegetables. “Plant based does not necessarily equal vegetarian or vegan,” Gans says. “It means you are trying to include more plants in your diet, like 100 percent whole grains, fruits, vegetables, nuts, legumes, and seeds.” It’s also not about sticking to a strict regimen or giving up meat, poultry, or fish. “You might be completely plant based one day but have a burger the next,” Gans says. The Mediterranean diet—which emphasizes plant foods and fish, along with some eggs, poultry, and dairy—is considered plant based, for instance. The bottom line is that “plant based is about intentionally including plant foods at every meal you eat,” Gans says.

from sources like beans and legumes, nuts, seeds, and whole grains like quinoa and brown rice, research shows. Just aim for the right amount: Active women require 0.55 to 0.91 gram of protein per body weight daily, according to the American College of Sports Medicine. Be sure to consume foods rich in protein after exercise for muscle building and repair, Gans says.

YOUR EASY EATING PLAN To make your diet more plant based, don’t overthink it. “Just include more plants in your meals,” Gans says. “And go for variety.” For example, for breakfast you could have oatmeal with a sliced banana or berries and nut butter. Or poached eggs on whole-grain toast with avocado and tomato. Lunch might be a salad tossed with chickpeas, quinoa, and grilled vegetables. Or a sandwich made with whole-grain bread and grilled chicken, hummus, and greens, with fruit for dessert. For dinner, whip up a veggie stir-fry with tofu one night; the next, make a small filet mignon or some grilled salmon with sautéed spinach and roasted new potatoes. Incorporating different kinds of foods you enjoy will help make your eating healthier—because you’ll get a range of vitamins, minerals, and other nutrients—and more delicious.

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natural SAVING THE PLANET AND GETTING THE GUY ARE THE STUFF THAT MOVIES ARE MADE OF—EXCEPT THEY’RE REAL LIFE FOR THE THOROUGHLY INSPIRING Shailene Woodley. SHE REVEALS WHAT A RIDE THIS YEAR HAS BEEN. by Mary Anderson

PHOTOGR A PHED BY THOM AS W HITESIDE

STY LING BY BR IT & K A R A ELK IN

Previous spread: Christy Dawn The Billy overall ($248, christydawn.com). Tank top is stylist’s own. This page: Anna Quan Lara top ($155) and Bobby shorts ($270, annaquan.com). Opposite page: Anine Bing Mika shirt ($179, aninebing .com). Re/Done 50s Western Tuxedo blazer ($695, shopredone.com). Closed Valery pants ($325, closed.com). Lack of Color Noir Rancher hat ($129, lackofcolor .com). Duvenay Vintage Navajo Turquoise ring ($400) and Silver cuff (duvenay.com).

Styling by Brit & Kara Elkin/A-Frame Agency; hair by Adir Abergel/A-Frame Agency for Virtue; makeup by Sabrina Bedrani/ The Wall Group for Dior; manicure by Yoko Sakakura/A-Frame Agency for Boy de CHANEL Nail Color

At the

height of what could have been a low-key, Netflixand-banana-bread winter in quarantine, Shailene Woodley was instead on a plane. Four, actually. That’s what it took for her to land in Patagonia to meet a relative stranger, Thomas Kimber, who had sent her this proposition: Would she like to partner in reimagining ocean plastics into sunglasses? (When you’re on a mission to save the planet, Zoom just won’t do.) Intrigued, she googled him and set up the call that clinched the collaboration—and this 20-hour, masked-up odyssey to the heart of the South American rain forest. “The first conversation we had, we were finishing each other’s sentences in a way that I had never experienced,” Shailene says. “Our ideas on what a future world could look like were so similar.” The longtime nature evangelist was fresh from a Greenpeace mission on which she traveled many nautical miles off the coast of nowhere in the Sargasso Sea to quantify the microplastics floating therein. Kimber’s company, Karün, upcycles fishing nets and other castoffs into slick eyewear, like the rectangular prescription glasses Shailene wears to effortless-hip effect. “Those microplastics—there’s no way we will ever clean them up,” she says of the enormity of recouping the millions of metric tons estimated to be floating in the Atlantic’s top layer alone. “No matter how many eyeglasses we make. No matter how many other material goods we create using them.” But she and Kimber have an alternative goal. The partnership is really an act of radical kindness, “of inviting the world to see things from a different point of view in which we are one with nature,” as Kimber puts it. Says Shailene: “What we can change is consuming that plastic in the first place. I’m always much more focused on the human side of the environmentalist mission, because until we address that, nothing will happen.” With more that 20 years in Hollywood under her belt, Shailene has always seemed to veer from the win-at-Instagram playbook you might expect a megawatt star her age (29) would follow. She still carries a flip phone, in fact. So it makes sense that she spent the past year hands-on with the movement to give our oceans the ultimate detox. Oh, and she was also making movies, and getting the guy of her dreams. Her new film, The Last Letter From Your Lover (debuting on Netflix on July 23), is an eye-candy romance with some gravitas twists that lands as just the escapism we could use right now. “Our classic stories of love at first sight and soulmate kind of love are just not something a lot of people get to experience,” she says.

Only, some do. Which brings us to her engagement to star quarterback Aaron Rodgers. “Starting a relationship where you immediately move in with someone—because it’s a pandemic and you can’t just get on a plane and go back and forth on weekends—taught us a lot about each other very quickly,” she says. “We jumped in headfirst and got some of the sticky bits out of the way early.” It’s not something Shailene foresaw in those first dark days of lockdown. “I was by myself with my dog and didn’t see anyone for three months,” she says. “It forced me to be still and quiet.” The captive introspection was “really uncomfortable” but worthwhile. Seven months later, she and Rodgers would be hunkered down together in Montreal, she on the set of her next film, he binge-watching Jeopardy to prepare for a two-week stint as host. It helped that they could jell without the speed of their regularly scheduled lives, Shailene says, “but I have the perspective that I would have met Aaron in any context, any space in time, because I feel we were meant to be together.” It doesn’t hurt that Rodgers is also an environmentalist—who happens to favor the aviators in the Karün by Shailene Woodley collection. As the shades were selling out just weeks after launch, we caught up with Shailene and Kimber in Los Angeles. Pull up a chair for a couple of inspiring takeaways, then check out more of their conversation at shape.com/shailene. (continued on page 87)

Levi’s Essential Western Denim shirt ($70, levi.com). Hat is stylist’s own. Duvenay Vintage Navajo Silver Feather ring ($400, duvenay .com). Opposite page: Schiaparelli Denim jacket and trousers (schiaparelli.com).

HER MOVES for a healthy headspace “One thing I really prioritize is sleep, and it has changed my life genuinely. Another is focusing on how I can nurture and help my self-talk. When I notice negative self-talk happening, how I can sit with it and be friends with it instead of constantly feeling I’m in this rat race of not good enough, not this enough. Becoming a witness to it instead of a victim to it has also dramatically improved my health. “Plus, I use astrology: It’s simply a tool to give ourselves permission, to accept ourselves and understand ourselves more. The minute I understand that I was built to think this way, instead of judging myself for it, I have acceptance for myself. It’s an allowance to have more self-compassion.”

Zeynep Arcay Vintage Knit bodysuit ($750) and Mini Leather shorts (net-a-porter .com). Jennifer Meyer White Gold Thin ring ($175, ylang23.com).

Q A WHAT SPARKED YOU TO GO ALL IN WITH PROTECTING THE OCEANS IN THE FIRST PLACE? Shailene: I was raised by two psychologists, so empathy was a big deal in our household. Everything was about trying to understand everyone else’s experience. Not necessarily agreeing with it, but having empathy for whatever they were going through. From there, I looked at nature and the natural world the same way. I don’t want to save the ocean because my mind says it’s the right thing to do. I want to save the ocean because I can feel that she’s suffering. I can feel that turtle drowning from the plastic in its belly. I can feel the temperatures rising on the algae that is killing other species. For me, everything is based in feeling and emotion. I’m a progressive, and I want to change the world—I feel a responsibility to try to do everything I possibly can to make things feel a little better. Kimber: A wise friend of mine says that if we want to make a change, the first thing we need to do is connect with the pain of the world. It’s from that feeling, not from logical thinking, that you will be driven to do whatever to make happen. I definitely relate to that so much. WHAT’S THE PARADIGM SHIFT THAT WILL FINALLY GET SUSTAINABILITY TO CLICK? Shailene: So much of what people are doing today is fighting against, and standing against, something. That’s important obviously because it helps educate us and helps awareness. But what I’m really interested in is: What if we completely take ourselves out of the narrative of “I’m against oil and gas, and I’m against these things,” and just start building new systems and new foundations that are in alignment with all the things we want to create. I believe that offers more inspiration and easier, quicker access to the change we all seek. Kimber: I’ve always seen companies—in my case, Karün—as a tool to make change. I don’t mean recycling. We’re aiming to have millions of people wearing our eyewear, because they’re going to start reflecting. That reflection, that questioning, is going to make them question many other things. We’re taught that companies are a means to get more financial profits. I just couldn’t believe that. Because when you define a company like that, it means that everyone who works in a company needs to use all their life, energy, intelligence, and time toward one goal, which is giving more money to the shareholders of the company. That’s when negative external things come in, like choosing to pay low wages and use synthetic materials. But if we understand that human beings are just one more living thing, you change that perception, not only of business but of what our priorities are as people in this world. 87

T H E

S C I E N C E

O F

S T R O N G

W H AT D O E S I T TA K E T O M A K E A M U S C L E T H AT I S AT I T S P E A K P O W E R A N D S C U L P T U R A L A P P E A L ? F O R S H A P E ’ S H E A LT H Y B O DY I S S U E , WE WE NT TO TO P E X PE RT S FO R A LL THE R IG HT M OV ES . BY M A RY A N D E RS O N

PHOTOGR APHED BY JAMES HOUSTON

DIAL DOWN THE ALL-OUT SETS I F YO U R E F F O RT DURING STRENGTH TR AINING IS AN 8 ON A SCALE OF 1 TO 10, T H E N YO U ’ R E BUILDING MUSCLE OVER TIME .

The thinking with weights has been that going harder is better for building muscle and the strength that comes with it. But lately science is shifting that view. A new meta-analysis in the Journal of Strength and Conditioning Research found that stopping short of failure while doing reps results in equal or better gains in strength, power, and muscle mass, as does maxing out on each set. The real key is training volume, says Eduardo Cadore, Ph.D., a coauthor of the study. “In other words, if you typically do one set of eight reps to failure, the results would probably be the same if you perform two sets of four reps at the same load,” Cadore says. And considering that reps to failure requires longer recovery between training sessions and may stress joints more, the divide and conquer may be optimal.

LET SESSIONS UNDULATE You will level up your strength faster if you alternate heavy and light days rather than repeat the same sets each session before going for bigger dumbbells, says Eric McMahon, the coaching and sports science program manager for the National Strength and Conditioning Association. Yes, you still need to obey the principle of progressive overload—that is, gradually bumping up the loads you lift. “But we’ve moved on from strictly linear models to more flexible ones,” McMahon says. “Instead, have a day lifting heavier weights in the three-tofive-rep range, then one where you do moderate weights in the eight-to-12 range.” You could cycle in a third day where you remove the load and do more athletic drills or stick with the simple high-low approach.

SWITCH UP YOUR REP SPEED Should you go for as many reps as possible in a minute? Or stretch out lifts so each rep is an extra challenge? The truth is, there’s no one ideal way to give your muscles the time under tension that elicits the most strength growth, says Stuart Phillips, Ph.D., a kinesiology researcher at McMaster University in Ontario. “A standard lifting cadence, or time under tension, is 1:1:1—lift the weight for one second, pause one second, and lower it one second. Some people prefer a more controlled cadence like 2:1:2, 3:1:3, or even a super-slow 6:1:6 or longer,” he says. “Some mixture of the above would be a good idea.” As for doing high-intensity intervals with weights, “it’s cardio conditioning as much as it’s strength work,” he says. It has its place in the mix with this caveat: “If form suffers for the sake of getting an extra rep, that’s not a good thing.”

@jameshoustonphoto. Hair and makeup by Bren Robertson/Cloutier Remix for Retrouve (@brenrobertsonbeauty). Models: Evonne/Otto Models and Ali Lee/Naturally Fit Agency (@therealalilee)

CONSISTENCY I S K E Y: O N E S T U DY F RO M THE AMERICAN COUNCIL ON EXERCISE FOUND STRENGTH DIPS WITHIN TWO WEEKS OF SKIPPING WO R KO UT S . LIF T TWICE A WEEK.

FIND OUT WHAT YOU’RE MADE OF

IN THE FIRST SIX TO 10 WEEKS O F S TA R T I N G A S T R E N G T H RO U T I N E , YO U R B R A I N A N D NE RVOUS SYS TE M R ES P OND BY MAKING A MOR E EFFICIENT PAT H T O T H E M U S C L E S T O S PA R K A R E S P O N S E .

New tech has enabled us to peek under the hood and track how our reps are translating into muscle. Workout studios offer quick scans on sophisticated devices like InBody (inbodyusa .com) “that can break down the total pounds of muscle in five segments: trunk—including abs, chest, and back—arms, and legs,” says Michelle Miller, a clinical nutritionist who uses one with clients at Physio Logic studio in New York. But a body composition scale that breaks out muscle mass percentage (like the Withings Body+, $99, amazon.com) will do as a way to ballpark your total and see which way it’s trending. Miller suggests a weekly weigh-in first thing in the morning. And if you don’t see an uptick, remember this, says Cliff Robertson, a trainer at Performance Lab in New York: “Getting stronger doesn’t necessarily mean bigger muscles. The weight you’re able to lift will go up even if your body composition stays the same.”

HOLD THE ANTIOXIDANT BOOSTERS F RO M YO U R P O S T WO R KO U T S H A K E —T H E Y B L U N T T H E M I C R O T E A R S T R E S S O N M U S C L E S T H AT MAKES THE GAINS IN NEW FIBERS A S YO U R E S T.

HEED THIS FUEL FORMULA You know your muscles need carbs for their energy stores (aka glycogen) and protein to build their fibers. But how much and when? Aim for 0.7 gram of protein per pound of body weight: Indeed, a recent review in the British Journal of Sports Medicine found that getting much above that (or 0.74 gram per pound) may provide no more muscle-building boost. And capitalize on the fact that muscles more readily absorb carbs postworkout by having a carb-andprotein mix within an hour or two, says Susan M. Kleiner, Ph.D., R.D.N., the author of The New Power Eating and a member of the Shape Brain Trust—“especially if you’re on a low-carb diet where muscles may not fully refuel otherwise.”

THINK OUTSIDE THE SQUAT “Another paradigm shift has been that your strength isn’t simply defined by a bilateral movement like a barbell squat or a dead lift,” McMahon says. “Single-leg strength exercises do a lot to improve your strength and overall function and may relate more closely to what you do in real life.” After a year that has taught us not to rely on access to a weight machine, remember that there’s so much you can do to turn up the intensity on body-weight exercises to move the needle on your strength. Consider the pushup. Beyond doing a decline version, you can add weight (like a weighted vest) or try an off-center press, McMahon says: Start in plank position with one palm flat on the floor, the other on a gliding disk. As you lower, slide out the gliding disk, then return it to start as you press back up.

Food styling by Chelsea Zimmer; prop styling by Christine Keely

The most vibrant fruits of the season are at their peak. Enjoy them in a showstopping cake, pie, or sherbet that’s packed with fresh flavor and healthy goodness. BY L AU R A R E G E

Berry & Tahini Swirl Bundt Cake

P H OTO G R A P H E D BY C A I T L I N B E N S E L

Layers of pineapple curd, coconut cream, and blueberry jam take this cake to the next level.

100

PineappleBlueberry Icebox Cake

Crispy meringue and peach-mint compote combine to create a cake topping that’s rich in flavors and textures.

Peach & Meringue Cake. Opposite page: WatermelonSumac Sherbert

102

Strawberries, yogurt, and oats make this pie as healthy as it is delicious.

104

Strawberry & Yogurt Pie.

BERRY & TAHINI SWIRL BUNDT CAKE START TO FINISH: 4 HR . SERVES 12

FOR THE CAKE Cooking spray 3 cups unbleached all-purpose flour, plus more for pan 1 Tbsp. finely grated lemon zest and ⅓ cup fresh lemon juice (from 3 lemons) 1 tsp. baking soda 1 tsp. salt 1¼ sticks (10 Tbsp.) unsalted butter, room temperature 2¼ cups granulated sugar ¾ cup tahini 6 large eggs, room temperature 2½ cups blackberries, plus 1 cup halved for serving FOR THE GLAZE 1½ cups confectioners’ sugar ½ cup blackberries 1 Make the cake: Preheat the oven

to 350°. Coat a 12-cup Bundt pan with cooking spray. Dust pan lightly with flour. In a medium bowl, whisk together the flour, lemon zest, baking soda, and salt; set aside. 2 In the bowl of a standing mixer, beat

the butter and granulated sugar on medium-high until light and fluffy, about 2 min. Beat in the tahini until well combined, about 2 min. more. 3 Add the eggs to the butter mixture

1 at a time, beating well after each addition. Beat in the lemon juice. On low speed, beat in the dry mixture until just incorporated. Set the batter aside. 4 In a large bowl, smash the blackber-

ries with a potato masher or a fork. Spoon 1 cup prepared batter into the blackberry mixture, and stir until just combined. 5 Spoon the original batter into the

prepared Bundt pan until the pan is about 1 in. full (about ⅓ of the batter). Top with an even layer of the blackberry batter, then spoon the remaining original batter over top. 6 Bake until a toothpick inserted in

center of cake comes out clean, 60 to 70 min. (If cake browns too quickly, tent loosely with foil.) Transfer the

106

cake to a wire rack, and let cool in pan for 30 min., then remove cake from pan and let it cool completely.

STRAWBERRY & YOGURT PIE

7 Make the glaze: Set a fine-mesh

START TO FINISH: 3 HR . 30 MIN.

sieve over a large bowl. Sift the confectioners’ sugar into the bowl. Then add the blackberries to the sieve, and smash well with a spoon against the side of the sieve, letting the juices drip into the bowl. Discard the solids. Whisk until smooth, adding water by the ¼ tsp. until the glaze is thick yet pourable. Use a spoon to drizzle the glaze over the top of the cooled cake. Let glaze set, about 1 hr. Top with halved blackberries, slice, and serve.

(INCLUDES TIME FOR CHILLING). SERVES 6

FOR THE OAT CRUST 2 cups old-fashioned oats, gluten-free if desired 2 tsp. cornstarch ¼ tsp. kosher salt 6 Tbsp. unsalted butter, melted 3 Tbsp. packed dark-brown sugar FOR THE YOGURT PASTRY CREAM 2 cups plain whole-milk yogurt ½ cup granulated sugar 2 Tbsp. cornstarch 3 large egg yolks ¼ tsp. kosher salt 2 Tbsp. unsalted butter

WATERMELONSUMAC SHERBET START TO FINISH: 6 HR . 30 MIN. (INCLUDES TIME FOR FREEZING). SERVES 4 TO 6; MAKES 4 CUPS

6 cups seedless watermelon cubes, plus small wedges for garnish ½ cup fresh lime juice, plus finely grated zest for garnish ½ cup cane sugar ¼ cup mascarpone 1 tsp. sumac, plus more for garnish ¼ tsp. kosher salt ½ cup toasted coconut flakes 1 Arrange the cubed watermelon in a

single layer on a large rimmed baking sheet. Freeze about 4 hr. or overnight. 2 In a food processor, pulse the lime,

sugar, mascarpone, sumac, and salt until well combined. Add the frozen watermelon cubes, a handful at time, pulsing and scraping down the sides of the food processor as necessary until smooth, about 4 min. Serve immediately, or store in the freezer for up to 1 month. 3 Scoop the sherbet into bowls, and

sprinkle with more sumac, lime zest, and coconut flakes. Serve with fresh watermelon wedges.

2 cups strawberries, hulled and thinly sliced 1 Make the oat crust: Preheat the

oven to 350°. In a food processor, pulse the oats, cornstarch, and salt until the oats are finely chopped. Add the butter and brown sugar, and pulse until combined. Scrape the oat mixture into a 9-in. pie dish, and press into an even layer to cover the bottoms and sides of the dish. Bake until the crust is golden (it may puff a bit), about 20 min. 2 Transfer the piecrust to a wire

rack, and carefully use the bottom of a measuring cup or glass to pat the crust into an even layer if it puffed. Let cool completely. 3 Make the yogurt pastry cream:

In a medium saucepan, whisk together 1 cup yogurt, the sugar, cornstarch, egg yolks, and salt. Add the butter to the saucepan, and place over medium heat. Cook, whisking constantly, until the butter melts and the mixture thickens, about 7 min. 4 Remove the saucepan from the

heat, and whisk in the remaining 1 cup yogurt. Scrape the yogurt pastry cream into the cooled piecrust. Use a spatula to smooth the top. Cover, and refrigerate until filling is chilled and set, at least 2 hr. and up to overnight. 5 Decorate top of cake by overlap-

ping strawberries in a circular pattern. Slice, and serve.

PEACH & MERINGUE CAKE START TO FINISH: 3 HR . SERVES 8

FOR THE CAKE Cooking spray 1 cup unbleached all-purpose flour 1 tsp. baking powder 1 tsp. baking soda ½ tsp. kosher salt ⅛ tsp. cardamom 4 Tbsp. unsalted butter, room temperature ½ cup sugar 1 large egg, room temperature ½ cup sour cream, room temperature 1 tsp. pure vanilla extract 1 medium ripe peach, peeled, pitted, and thinly sliced (12 oz.)

sugar, beating until all sugar is incorporated and mixture is glossy and forms stiff peaks, about 7 min. Dollop the meringue evenly to cover the top of the cake batter. 6 Bake the cake until the meringue is

dry and a wooden skewer inserted through the center comes out clean, 40 to 45 min. Let the cake cool in pan for 15 min. Then run a knife around the edge of the pan. Carefully remove the cake using the parchment overhang, and transfer to a wire rack to cool completely.

2 Tbsp. sugar 1 tsp. fresh lemon juice 1 tsp. chopped fresh mint, plus small leaves for serving 1 Make the cake: Preheat the oven to

350°. Coat an 8-in. square baking pan with cooking spray. Line the pan with parchment, leaving a 2-in. overhang on 2 sides, then spray parchment. 2 In a medium bowl, whisk together

the flour, baking powder, baking soda, salt, and cardamom. 3 In a large bowl, beat the butter and

sugar on medium-high, until light and fluffy, about 3 min. Beat in the egg until fully combined, then the sour cream and vanilla. Add the dry ingredients to the batter, and mix on low until just combined. 4 Spread the batter evenly into the

prepared pan. Arrange peach slices in an even layer on top of the batter. Set aside while you make the meringue. 5 Make the meringue: In a large bowl,

beat the egg whites on medium speed until foamy, about 30 sec. Add cream of tartar. Increase the speed to medium-high, and gradually add the

the blueberries, sugar, and vanilla in a small saucepan over medium heat. Cook, stirring frequently, until bubbling and thickened, about 25 min. Transfer to a heatproof bowl, and refrigerate until cool, at least 1 hour. (Makes about 1½ cups jam.) 3 Make pineapple filling: In a medium

pote: Combine all peach compote ingredients, and let the mixture sit while the cake cools. 8 Spoon the compote over the top of

4 Cook the pineapple mixture over

7 Meanwhile, make the peach com-

the cooled cake. Slice, and serve with more mint.

¼ tsp. cream of tartar

FOR THE PEACH TOPPING 1 medium ripe peach, chopped

2 Make the blueberry jam: Combine

saucepan, whisk together sugar, cornstarch, and egg yolks. Add pineapple and salt. Mash the pineapple with a potato masher until broken into fine pieces. Add the butter, and place the saucepan over medium heat.

FOR THE MERINGUE 4 large egg whites, room temperature 1 cup sugar

plastic wrap, leaving a 2-in. overhang on long sides. Coat the wrap with cooking spray.

PINEAPPLEBLUEBERRY ICEBOX CAKE START TO FINISH: 7 HR . (INCLUDES TIME FOR FREEZING). SERVES 6 TO 8

Cooking spray FOR THE BLUEBERRY JAM 3 cups blueberries (1 lb.) ¼ cup cane sugar 1 tsp. pure vanilla extract FOR THE PINEAPPLE FILLING ⅔ cup cane sugar 4 large egg yolks 2 Tbsp. cornstarch 2 cups pineapple chunks ¼ tsp. kosher salt 4 Tbsp. unsalted butter, cut into small cubes FOR COCONUT CREAM FILLING 1 cup chilled heavy cream ½ cup chilled coconut cream ¼ tsp. kosher salt 9 graham crackers ½ cup blueberries, for serving 1 Coat a 8½-by-4½-in. loaf pan with

cooking spray. Line with 2 sheets of

medium heat, stirring occasionally, until the butter melts and mixture comes to a boil. Continue to boil, stirring constantly and scraping the bottom and sides of the pan, until the mixture is thick, about 5 min. Transfer to a heatproof bowl; refrigerate until cool, at least 1 hr. (Makes 1¾ cups.) 5 When curd and jam are cooled, whip

the heavy cream with the coconut cream and salt in a large bowl until medium peaks form, about 5 min. on medium-high. Beat ¾ cup pineapple curd into the whipped cream until medium peaks form again. 6 Using a spatula, spread a thin layer

of the whipped filling in the bottom of the prepared pan. Arrange a single layer of graham crackers, breaking as needed to fit. Dollop half (about ½ cup) of the cooled pineapple curd evenly over graham crackers, followed by ⅓ of the blueberry jam (about ½ cup) and half the remaining whipped filling (about 1 cup). Arrange a single layer of graham crackers, breaking as needed to fit. Repeat process 1 time with the remaining half of the pineapple curd, another ½ cup blueberry jam (there should be about ½ cup jam left; reserve for serving), the remaining whipped filling, and a final layer of graham crackers. Wrap with overhanging plastic, and freeze at least 5 hr. or up to 1 week. 7 To serve, invert cake onto a serving

platter, and remove plastic. Dollop with remaining blueberry jam, and sprinkle with fresh blueberries.

Aspen, Colorado

My musts for riding are great shades, a helmet, gloves, Ripton shorts, and a positive attitude— biking is about fun.

On my favorite mountain bike trail, through Smuggler Mountain, there is a steady 2,500-foot drop in elevation called the plunge. I lose cell service there, which gives me a meditative space to shake off stress. Ride, ride again I would never tell someone not to go on a ride because it’s too hard for them. Just go as slow as you need to go, and you’ll figure it out. That’s how you get better. Full circle I grew up watching nature documentaries. Now, as a research intern at the World Wildlife Fund, I’m devoting my career to protect the mountain range that I bike through. Riding out the pandemic Being able to pedal from my front door during quarantine made this last year sustainable. I love finishing my ride right at dusk, when it’s cool and the light is perfect. —As told to Ellie Trice

108 SHAPE.COM JULY/AUGUST 2021

Elliot Wilkinson-Ray for R ipton & Co.

Erin Glen, 26

athlete

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