FIT & SEXY
Everything you need to feel awesome this month, p. 100
Tone All Over
Clothes That Flatter Your Shape
Just 20 minutes, every other day
Flat abs!
(You can do that!)
Look Gorgeous
How to enhance your prettiest features
Miranda Kerr’s Guide to Healthy Living
+
5 things your tummy is trying to tell you
Eat up, stay slim
Beauty and diet tips & one wacky mood booster
What to choose so you won’t gain an ounce!
Now their trainer gives you those wow curves
The Victoria’s Secret Model Workout
December 2013 $3.99 US $4.99 FOREIGN
12/13 COVER STORIES T Tone All Over ....................70 Look Gorgeous .............. 122 Miranda Kerr’s Guide to Healthy Living .............. 104 The Victoria’s Secret Model Workout ................ 67 Fit & Sexy.......................... 100 Clothes That Flatter Your Shape ........................114 Flat Abs! ............................. 126 Eat Up, Stay Slim ............ 76
FLASH
Who Knew? ...........................29 Do this and food tastes even better. Try It ......................................... 30 Break a bad habit for good. Weekender ...........................32 Celebrate NYE like a champ. BS Meter ............................... 34 The M-plan diet lowdown Fun With Celebs ............... 36 Have you seen Naya Rivera?
It’s All About the Bag ...... 41 What your clutch says Did Y You Do Something Diferent? ..............................42 Loving your profile pic Hair Pro to Go .................... 45 The fresh new updo Beauty Reality Check .... 48 Keratin treatments: worth it? Let Us Be Your Hairstylist 50 Quick fix for morning hair Want It? Work It! ............... 52 A go-strapless shoulder toner Obsessed ..............................54 Sporty, everyday winter boots What Should I Buy? ........ 59 Um, all of these blingy jackets Dance All Night! ...............114 Party outfits you can move in Go Bold ................................. 122 Work your best feature.
6 SELF 12 / 13
WANT A HOT BODY?
The moves that Erin Andrews swears by—and you will, too: page 70. Top, Michi. Shorts, Onzie
ARTHUR BELEBEAU. SEE GET-IT GUIDE.
YOU+LOOKS
CONTENTS
HAVE YOUR CAKE…
LOOK LIKE THIS GORGEOUS CREATURE
And drink with it, too (there’s orange liqueur in there, sugar). Page 108
YOU+BODY Rope Burn Y You Want ...............................61 Burn 112 cals in 10 minutes. (Mic drop) Health News .............................................. 62 This is you on too little sleep. Fit Girl ............................................................64 Your get-fit BFF has a challenge for you! Trainer to Go ............................................. 67 Want Adriana Lima’s bod? Thought so. Workout Upgrade .................................... 70 Moves that tighten you up everywhere Fast Food...................................................... 74 Holy yummy granola recipe, Batman Play With Y Your Food ............................... 76 Tasty holiday plates, calories in check Chef Showdown....................................... 79 One-pan meals, because dishes...ugh Which Is Worse... ................................... 80 In this edition, you should order nachos. Psych Up to Work Out........................ 100 It’s like a pregame before your run. Chic Sweets .............................................108 Treats that are only indulgent-looking Why Does My Stomach Hate Me? 126 Bloat, gas, cramps—be gone!
YOU+LIFE Gift Guide .................................................... 23 Badass gear for the slopes, gym, all of it The Happy Couple Link ....................... 87 We did not see this one coming. 10 SELF 12 / 13
You Got This .............................................. 88 How to nurse an emotional hangover So Glad You Asked ................................. 90 Cranky BF in public: Dr. Birndorf’s on it. Turned On.................................................... 92 You want sex, he’s like “whatever.” What Makes You Tick? ..........................98 The surprising reasons you’re fulfilled Cover Star .................................................104 Miranda Kerr on how she stays healthy
EVERY ISSUE Self.com ........................................................ 12 Test Yourself ..............................................14 Can I Say Something? ..........................20 SELF Expression .......................................94 Dealing with a fugly picture of yourself Get-It Guide ........................................... 130 #YourMoment ......................................... 132
COVER Photograph by Kenneth Willardt in New York City. Creative director, Cynthia Searight; fashion director, Evyan Metzner; hair, Peter Butler for Wella Professionals; makeup, Ana Marie for The Wall Group; manicure, Gina Viviano for Chanel. CLOTHES Rash guard, Vitamin A. Bikini bottom, Triangl. Earrings, Tifany & Co. Watch, Chanel. See Get-It Guide. GET THE LOOK Dior Diorskin Airflash Spray Foundation, $62. Aveda Pure Abundance Style-Prep, $24
THERE’S MORE WITH SELF PLUS
Wear your LBD over and over; just switch it up with these cool accessories. Master the latest workout with our step-by-step how-to. Online-date like a boss with our smart tips. HOW IT WORKS 1 Download the (free!) SELF Plus app from the App Store or Google Play. 2 Launch the app on your go-to device—it works on your iPhone, iPad and Android. 3 Hold your device, with the app open, over a SELF Plus story. Make sure the page fills the screen to “recognize” the image. 4 Have fun! Enjoy dynamic bonus coverage, including a juicy video with our cover girl.
FROM LEFT: KENNETH WILLARDT. CHRISTOPHER TESTANI.
Miranda Kerr spills her beauty secrets, page 104.
@SELF.COM
Sign up for your new year two-week body turnaround (plan by Jillian Michaels) and you could win a trip for two to Cancún! Go to Self.com/ bodyturnaround to get started.
8;97KI; OEKH 8?A?D? C?II;I OEK
One reader and her lucky plus-one will win a three-night stay at a cool resort in Cancún, Mexico ($2,700). Hold your device over this page to enter for a chance to win. Get the app—details, page 10.
Brand-new at Self.com BLING TO FLAUNT ASAP These accessories are too good to wish-list: sparkly shoes, the latest arm candy and clutches that make your outfit. Lust over them all at Self.com/looks.
12 SELF 12 / 13
SO MUCH MORE… L ow-cal cocktail recipes that don’t taste like it
Genius new workout tips Fashion-editor finds you need in your closet now
DAVID GUBERT
PARTY-MONTH MUSTS Make this season one for the books with impressive hors d’oeuvre recipes, quickie cardio routines for when you’re short on time and more tricks at Self.com/life.
NO PURCHASE NECESSARY. To enter and for full rules, go to Self.com. Promotion begins on November 12, 2013, at 12:01 A.M. ET, and ends on December 16, 2013, at 11:59 P.M. ET. Open to legal residents of the 50 United States and the District of Columbia 18 years or older, except employees of Sponsor, their immediate families and those living in the same household. Odds of winning depend on the number of entries received. Void outside the 50 United States and the District of Columbia and where prohibited. SELF 2013 Retail Me Not Cancún Drop 10 Sweepstakes (1 prize; approximate retail value of prize: $2,700). Sponsor: Condé Nast.
oh, just a free vacay
+TEST YOURSELF
YOUR DECEMBER SELF QUIZ
1 How many calories can you burn during just 10 minutes (with breaks!) of swinging a battling rope? TURN TO PAGE 61
6 Fox sportscaster Erin Andrews’s fave workout is inspired by what type of dance? (No end-zone shufle.) TURN TO PAGE 70
2 There’s a line of nail polishes that, blessedly, doesn’t smell like a chemical wasteland. Guess the scents! TURN TO PAGE 30
7 What do experts vote an easy confidence booster to have on hand if you get nervous at parties? TURN TO PAGE 90
3 If you snooze less than six hours a night, what’s the biggest health risk you could face? TURN TO PAGE 62
8 True or false: Choosing the same spot for a workout can psych you up and get you to do it more often. TURN TO PAGE 100
4 Gravy is surprisingly low-cal—how many in a quarter cup? TURN TO PAGE 76
9 What is the number-one digestive problem women everywhere from L.A. to NYC say they sufer from? TURN TO PAGE 126
5 A recent study notes that married couples who meet here are most likely to succeed. TURN TO PAGE 87
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10 Which is worse: rewearing Monday’s thong or going commando? TURN TO PAGE 80
NICOLA MAJOCCHI
Tweet us your #SelfQuiz score @SELFmagazine.
Lucy Schulte Danziger
Page 62 says we’re not sleeping enough. How do you get your rest?
Editor-in-Chief
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Preslumber meditation! Just 15 to 20 minutes really helps relieve my anxiety and stress.
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FOUNDER OF THE PINK RIBBON Incorporating Women’s Sports & Fitness
Laura McEwen
Vice President & Publisher
Page 62 says we’re not sleeping enough. How do you get your rest?
Associate Publisher Advertising Matthew C. Mastrangelo Associate Publisher–Marketing & Creative Services Renee Lewin National Advertising Director Ali Salama Director of Finance Glenn Spoto Director of Integrated Merchandising Solutions and Events Esther Raphael
Advertising
Every night, I track Executive Beauty Director Jennifer Turano my sleep with Executive Director, Health & Wellness Allyson Zimmerman an Up band. I’m New England/Retail Director Jeff Kimmel motivated to stick Executive Director, Food and Packaged Goods Deborah Maresca to my goal! Beauty/Fashion Director Erica Edwards Beauty/Fashion Manager Hilary Keefe Integrated Digital Director Deirdre Daly-Markowski Business Director Erin Rand Executive Assistant to the Publisher Gislaine Edwards Assistant to the Associate Publisher Caroline Palmisano Los Angeles Director Julie Sitomer 6300 Wilshire Blvd., Los Angeles, CA 90048; 323-965-3400 Northwest Director Stacy Macklin I take a warm 50 Francisco St., 4th Floor, San Francisco, CA 94133; 415-955-8240 lavender bath Midwest Managers Pamela Bucaro, Jennifer Wegmann before I go to 875 N. Michigan Ave., Chicago, IL 60611; 312-649-3500 bed. It helps me Detroit National Automotive Director Anne Green unwind from the day and relax. 2600 W. Big Beaver Rd., Suite 440, Troy, MI 48084; 248-458-7955 Texas Lewis Stafford Company 5000 Quorum Dr., Suite 545, Dallas, TX 75240; 972-960-2889 Italy/Milan European Manager Enrica Manelli 011-39-0265584232
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I make a cup of chamomile tea—it knocks me right out.
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LUCY LOVES My five favorite tips:
1
Sort the green ones and eat them last, like I do! Turns out, our weird rituals make our food taste better. Page 29
2 peace in your world
W
hat I really want this season is world peace and a cure for cancer. But let’s be real—it’s going to take longer than a month to achieve either (I give what I can aford to the latter and try to be a good person, my contribution to the former). So here’s what I’d actually like you to unwrap this month: major motivation to stay active, fit and strong so that, come January 1, instead of digging yourself out of a diet and exercise hole, you’ll be ahead of the game. (Try our 10 best tips for getting psyched on page 100.) Another gift: a new workout partner, contributor Elettra Wiedemann, whose Fit Girl column kicks of with a challenge to get 30 minutes of exercise, five times a week. Follow her at Self.com and share your tips for staying on track. Elettra keeps me wanting to get to the gym, even on cold mornings when I’d prefer to sleep in! Next on the list? Flat abs and clear skin. Start by banning bloat using our real-life strategies on page 126. Then find no-makeup-needed skin advice from gorgeous Miranda Kerr, who has her own line of organic beauty products. And because for me, peace of mind starts with a long ride on my bike, I found the coolest one to add to your wish list, along with nine other most-wanted toys to help you live your fittest, healthiest active life. This month, it’s about finding a little time for you. Because when you’re bopping along in your new kicks on the way home from the gym or your ride, there is peace in your world.
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Love every photo of yourself: Make sure the camera points straight at you—not up or down—to reduce shadows. Page 42
3
Post a psych-up phrase such as “You’ll feel great afterward!” on your mirror to work out longer. Page 100
4
Get up and pace every 20 minutes during your workday to focus and get more done. Page 30
5
Sporty-chic boots turn a city walk into a fun trek! Thanks, Adidas! Page 54
CLOCKWISE FROM TOP RIGHT: KRISTOFFER TRIPPLAAR/ALAMY. DEVON JARVIS. CLAIRE BENOIST. LARSEN & TALBERT; STYLING, LIDA MOORE MUSSO; HAIR, REY ROSE AT LOUIS LICARI SALON; MAKEUP, DANIELLE LIBRIZZI. ROCKUNDERWATER/GETTY IMAGES.
+CAN I SAY SOMETHING?
+GIFT GUIDE
Dream ride
CLAIRE BENOIST
Behold the Alias Comp, the cool new womenspecific tri design from Specialized. (Take the aero bars of, and you have yourself a road bike, too.) Awesome enough to display on a trainer stand for your own private Spin class. The line starts at $2,600; Specialized.com
10 most wanted toys (start dropping hints today!)
23
+GIFT GUIDE One bling to rule ’em all Nameplates may be trending, but you’ll get noticed with a 14-karat I’m-feeling-it message. $495; LanaJewelry.com
Slipper, meet sneaker With a combo yarn-fabric upper and flexible sole, Free Flyknits are basically (super fab) socks you can run in. $160; Nike.com
“Helmet head” is a compliment
Totable tunes Wireless no-brainer: amazing sound to rival athome systems. Flick it on and the Bluetooth syncs with your iPhone. Fits your bike’s water-bottle cage! $200; UltimateEars.com
24 SELF 12 / 13
Your very personal trainer Tap the Fitbit Force display for real-time updates to know where you stand with your activity. Sleek, so you won’t seem gym-geek. $130; Fitbit.com
CLAIRE BENOIST
Looks badass, built for comfort: Osbe’s topper has a UV-blocking visor and a ventilation system, plus optional audio ear pads. Suddenly, you’re unstoppable. $289; OsbeUSA.com
+GIFT GUIDE Stand up, stand out You can customize the size, color and print of your SUP board at Nature’s Shapes. (Come paddle with me…) Starting at $1,200; NaturesShapes.com
Keep chic and carry on You know backpacks are cool if Stella’s doing them. Lots of roomy pockets but feels light even if it’s stufed with this week’s gym clothes. $110; Adidas.com
High-impact Lenses are shatter-resistant and oversize for ace peripheral vision—and big style—on a winter run. $160; Oakley.com
Adventure cred
MORE GREAT STUFF!
Stack your wish list with other finds: Go to Self.com/go/ giftguide.
26 SELF 12 / 13
CLAIRE BENOIST
GoPro’s 2.5-inch (yes!) waterproof cam comes with a remote; film your view while slaying the black diamonds. $400; GoPro.com
Flash
WHO KNEW? BE A TEASE
No need to rush separating those M&M’s. Drawing out the ritual amps up anticipation, so your reward tastes even sweeter.
STRANGE BUT TRUE
You’re not crazy
The reds do taste better when you separate them from the other colors. It’s called ritualistic behavior, and new research suggests those quirky habits improve the taste of food. When you have “intrinsic interest” in an activity, the experience is more pleasurable. Now, if only we had intrinsic interest in bikini waxes.
CLAIRE BENOIST; FOOD STYLING, KAREN EVANS; PROP STYLING, WENDY SCHELAH.
Source: Kathleen D. Vohs, Ph.D., professor of marketing at the University of Minnesota, Twin Cities
TMI TIME
This calls for an overshare! SELF stafers reveal their weirdest eating habits—hold your device over this page. Please don’t judge us too hard. Get the app—details, page 10.
12 / 13 SELF 29
Flash: try it
SWEET!
Watermelon packs lycopene, an antioxidant that protects against certain kinds of cancer.
Juice up your workout Even better than guzzling STUDY water post-exercise: watermelon! It has high levels DROP of L-citrulline, an amino acid that aids in muscle soreness and heart-rate recovery, finds a new study in the Journal of Agricultural and Food Chemistry. After Spin class, swing by a juice bar and order a drink with the red stuf to guard against next-day old-lady hobble. Make a move For every 20 minutes of sitting at your desk, get up and pace for 1 to 5 minutes, says Jordan D. Metzl, M.D., sports medicine physician and author of The Exercise Cure. Frequent movement boosts concentration and raises your metabolic rate. Doing this could also net you a superhero name, like Ofice Prowler. Shop, no stress “I love holiday crowds and crazy shipping fees!” said no one ever. Enter new app Yiftee, with 2 million merchants nationwide. Just COOL choose a gift from a local store (browse by gadgets, clothes, food, etc.) APP and lucky Aunt Val’s notified by email, text or Facebook to pick it up.
Fend of germs Staph-causing bacteria can live on those innocent-looking leather gym balls for up to 72 hours, per new University of California in Irvine research. And STUDY a study found cold viruses on 63 percent DROP of gym equipment. (OMG.) Excellent reason to cover cuts and wash hands. Think small Research in the Journal of Consumer Research shows that if you set a goal to break one bad habit instead of several, you’re more likely to succeed. Too many changes overwhelm, and then you’re back to nail biting and hitting SNOOZE when you could have at least had a decent mani. 30 SELF 12 / 13
FROM TOP: LUCAS ZAREBINSKI/THE LICENSING PROJECT. BILL DIODATO.
Don’t hold your breath Scented nail polish that actually smells good? It’s happening with Revlon’s new Parfumerie Nail Enamel collection. So many chic colors—African Tea Rose (blush pink), Italian Leather (warm taupe brown)—so many people you’ll have to explain yourself to when you can’t stop snifing your nails.
December weekender
12 / 13 SELF 33
SAT
Mexican hot chocolate is hot chocolate for sophisticated grown-ups like you. Add a pinch of cayenne and stir with a cinnamon stick. Sip while reading the business section of the paper.
SPIKE YOUR MUG
20
27
STAY CLASSY
We like MZ Wallace’s metallic stunner. It’s night-out appropriate and roomy enough to hold your gear, so you can go from treadmill to cocktails.
A DO-IT-ALL GY G M BAG
Try this Anchorman 2– inspired drink from mixologist Jillian Vose: Blend scotch with equal parts yellow chartreuse, lemon juice and Campari.
13
6
Skipping the gym to save your blowout? Try a bejeweled hair band to add polish to natural waves or a pony and you can get sweaty without having to style every time.
REAL TALK
A GIFT TO REMEMBER
ROLL LIKE A LOCAL
28
Skip the hangover and sign up for a midnight run. Visit Race360.com to find one near you.
NEW YEAR’S EVE PLANS STILL IN FLUX?
21
You’re too creative to give the standard bottle of wine, so treat a hostess to a homemade jar of holiday spiced granola (recipe, page 74).
Heading out of town? Find scenic running trails and local gems on Findery, a site from one of the founders of Flickr. Users upload geotagged notes and photos to let visitors explore like insiders.
14
7
If dressing like a sassy Santa and bar hopping while helping raise money for charity sounds like a jolly good time, check out RunningOf TheSantas.com.
NAUGHTY AND NICE
A month’s worth of ideas to help you pack in the fun while keeping a Zen-like calm.
FRI
JORG BADURA
29
Do the mall walk (burning up to 213 calories an hour) while sporting Blake Brody’s chic new flats. Cocreated by the podiatrist to the Rockettes, they’re super comfy.
WORK THOSE SALES
Before you ream out customer service over a lost gift, try this tip from relaxation expert Darrin Zeer: Take three deep breaths, focusing on one thing you’re grateful for with each exhale.
22
15 KEEP YOUR COOL
Peruse RevelryHouse .com. The site will deliver a box of fab entertaining essentials right to your door.
8
1 The trainer behind Natalie Portman’s Black Swan body, Mary Helen Bowers, releases her Ballet Beautiful: Sculpt & Burn Cardio Blastt on iTunes today. Attack it! Attack it!
$10 FOR A BALLERINA BUTT
It’s now socially acceptable to blast holiday tunes, and Kelly Clarkson’s Wrapped in Red album is your new cardio jam. Pro tip: Do sprints to “Run Run Rudolph.”
DECK YOUR POD
THROWING A PAR-TAY?
SUN
BS meter
DO YOU WEAR IT LIKE HUDSON?
New research finds that we’re more likely to tell the truth in well-lit areas. Might freak out your boyfriend if you come at him with a flashlight demanding to know if you look good in your skinnies, so maybe just steer him under some bright bulbs?
SLEEP LIKE A PUP
For a midafternoon boost, try what experts refer to as the drop nap. Sit in your chair and hold an object that, when you doze of and drop it on the floor, will make a loud enough bang to wake you and let you know you slept.
RICE A RUH-ROH
You may think you’re being healthy by ordering the brown kind, but tests show there’s arsenic in many rice grains and products. The FDA says you’re fine, but the jury’s still out on any long-term efects. Our condolences, stir-fry phenes.
THE KIWI TO HAPPINESS
We never think to buy ’em, but the little guys are powerhouses. A new study found that eating two gold kiwis a day (the equivalent of three green) for six weeks gave a boost in energy and mood. Mix them in your smoothie.
GO HARD AND FAST
MAGICAL ’SHROOMS
It’s a dumpable ofense for a guy and also how you should conduct your workouts. Research shows that short, intense exercise is more efective at keeping pounds of than long, low-intensity bouts.
The M-plan diet claims that eating a mushroom-focused lunch or dinner for 14 days will reduce the size of your waist and thighs. Hollywood is buying into it, which warrants Tina Fey levels of eye roll.
NOT COMPLETELY SOLD… JAVA’S NO JOKE
LEGIT
Cofee beans are the ingredient to look for in beauty products now. The claim is they invigorate you, and it’s not just noise. Research shows that the aroma has a reviving efect. Plus, the cafeine depufs. Put the lotion on your skin now.
NEED SOME SELF(IE) DISCIPLINE
The Hong Kong Marathon enacted a campaign to ban selfies after a runner stopped to snap a pic at a race start and caused a dominolike pileup. Don’t be this person, please.
BULL
Hey, cofee, you’re all right. Not only does a joe-scented product give your brain a buzz, but the cafeine gives you glorious glow by breaking down fat and constricting blood vessels. We’re into Pacifica Kona Cofee & Sugar Detox Whole Body Scrub ($28). If you could put 10 hours of sleep in a jar, this would be it. Sources: Cofee, Journal of Agricultural and Food Chemistry (note: study done on rats). Cafeine, Joshua Zeichner, M.D., director of cosmetic and clinical research at Mount Sinai Medical Center in New York City. Scrub, PacificaBeauty.com. Kiwi, Journal of Nutritional Science. Intensity, American Journal of Health Promotion. Nap, Michael J. Breus, Ph.D. Brightness, Journal of Environmental Psychology. Rice, FDA. Mushrooms, Lisa Powell, M.S.; SELF contributing experts Stephanie Clarke, R.D., & Willow Jarosh, R.D. Selfie, Standard Chartered Hong Kong Marathon 2014.
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FROM LEFT: KLAUS ARRAS/GETTY IMAGES. BEN HUNG/GETTY IMAGES. JORG BADURA. ARCO PETRA/GETTY IMAGES. GETTY IMAGES. MARY ELLEN BARTLEY/GETTY IMAGES. KERSTIN HELLSTROM/GETTY IMAGES. TETRA IMAGES/GETTY IMAGES.
Your SELF-y guide to what’s legit and what’s lame this month
Fun with celebs sweat-ography
What does your gym selfie say about you?
JESSICA ALBA
VANESSA HUDGENS
SORE AND HAPPY Hoping a grin and thumbs-up mask the fact that I can’t get up.
JORDIN SPARKS
Our body crush Naya Rivera The Glee star gets a full-body workout at Cycle House L.A. twice a week. While she spins, she shapes her obliques with side-to-side leans and tones her arms with endless hammer curls using 2- or 3-pound weights. Rivera, recently engaged to rapper Big Sean, told us her other fit secret: “a lot of good sex.”
RELUCTANT CLASSGOER I am in no mood
to sweat. (But check it. I look hot.)
TOTAL TECHIE Love the gear! Watch, gloves,
SUPER FIT GOOF Call me when you got guns
fanny pack, headphones...Oh, it’s on.
like these. ’Til then I’ll do what I want.
LONG AND LEAN
Catch Sumpter, 33, in Tyler Perry’s A Madea Christmas, out December 13.
36 SELF 12 / 13
Finding balance with actress Tika Sumpter ● “You Y don’t have to work out for two hours. Even if I do a 15-minute video on DailyBurn.com, my body gets on a high from sweating. I love Zumba, too. It’s just dancing! You don’t think about the time.” ● “It’s all about not fighting food. I can eat an entire sweet-potato pie by myself, and I love a good cocktail. If I indulge, I’ll walk a bit more so I don’t feel guilty.” ●“ “A little meditation in the morning energizes you. I play Pandora’s relaxation music channel and sit outside with a thought—sometimes it’s ‘This, too, shall pass.’ After, I feel set up for the day.”
The actress-singer, 26, says she’s a “big fan of fish” and snacks on hummus and rice crackers.
CLOCKWISE FROM RIGHT: GETTY IMAGES. JAMIE MCCARTHY/GETTY IMAGES. BAUER-GRIFFIN (4).
ELLIE GOULDING
DAVID GUBERT; FASHION DIRECTOR, EVYAN METZNER; HAIR, FRANK RIZZIERI FOR RSESSION TOOLS; MAKEUP, ANGIE BARTON FOR CHANEL; MANICURE, ALESSANDRA FALUGI FOR CREATIVE MANAGEMENT MC2. SEE GET-IT GUIDE.
YOU+ It’s all about the bag If you usually slip on a dress and then accessorize, stop. Reboot. The new style think: Start with your OMG piece and build your outfit around it. Primo example— this glitzy jewel-tone clutch that’s so deserving of showing of. A black dress makes the perfect backdrop. Add items that complement (but don’t compete): a simple silver chain, a slim black belt. Accessories are the best way to broadcast your personality—and is there anything sexier than dressing up and really feeling like you?
SELF PLUS
For more amped-up accessories, hold your device over this page. Get the app—details, page 10.
CLUTCH Mawi. DRESS Blumarine. NECKLACE Lisa Freede Jewelry. BELT Club Monaco
12 / 13 SELF 41
+DID YOU DO SOMETHING DIFFERENT? YOUR BEST ANGLE
Ask the photo taker to point the camera straight at you to avoid shadows. Nice one, Kate Upton!
FB FRIENDLY
Make Up For Ever HD Invisible Coverage Foundation, $42
NATURAL LIGHT
Laura Mercier Flawless Skin Eye Serum, $82
BETTER THAN BLUSH
The Body Shop Honey Bronze Bronzing Gel for Face, $14
OMG GLAM
Dior Diorific Lipstick in Minuit, $36
PHOTO FINISH
Cargo_HD Picture Perfect Translucent Powder, $32
love your new profile pic Meet your match “I see what I call Casper heads all over Facebook—women who use body self-tanner but forget to adjust their foundation,” says Matin Maulawizada, a celeb makeup artist in New York City. “Overly exposed cell phone photos don’t help.” Easy fix: Mix bronzer into your base, then blend down neck.
Add some flash Digital pics can wash out your gorgeous features, so choose bolder 42 SELF 12 / 13
colors than usual or apply with a heavier hand, says Davis Factor, celebrity photographer and founder of Smashbox Cosmetics in Los Angeles. A punchy berry lipcolor is fresh and universally flattering. For eyes, line top and bottom lids, then repeat.
But don’t be cheeky One exception to the more-is-more rule: blush. You’re probably already flushing a bit in front of the camera. For glowy skin, better to rub a sheer cream
or gel bronzer into the hollows of cheeks. Then try this supermodel trick: Tap eye serum onto the tops of cheekbones for subtle gleam. (Disco ball is so not a good LinkedIn look.)
Get airbrushed Last, grab a big, flufy brush and dust one of the new high-definition setting powders all over your face. The finely milled minerals give a pretty soft-focus efect, just like the kind from Instagram Toaster.
GETTY IMAGES. STILL LIFES: DEVON JARVIS.
The secret to being the envy of your pals’ news feed: photo-ready makeup. With these pro tactics, you’ll never need a filter. By Rachel Hayes
+HAIR PRO TO GO your new party style YOU’LL NEED Before you get started, grab these:
·
Heat protectant spray, plus, if you have fine hair, volumizing mousse
It’s the glam rolled updo—a nice change from a basic bun or pony. Hair pro Orlando Pita of Orlo Salon tells how to. By April Franzino
YOUR INSPIRATION Tear out this pic and prop it by your mirror to use as a style guide.
·Blow-dryer ·Styling cream pins ·Bobby (one pack) ·Shine spray
THE STEPS
1
Spray heat protectant all over damp strands; add mousse if needed. Blow-dry hair straight.
2
Smooth on styling cream, concentrating on roots and top of hair, then part it of-center. Divide hair into three sections (side, side, back).
WIRE IMAGE/GETTY IMAGES
3
Hold the ends of one section and twist up tightly until above ears; pin to your head inside the roll. Repeat on other sections. Mist with shine spray.
FINISHING TOUCHES Polish it of. Apply a bit more styling cream to the crown and sides to keep the look sleek. Fix flyaways that pop up by spritzing shine spray into palms and patting fuzzy areas. Our tip: Try hand cream in a pinch. Add sparkle. Secure a jeweled clip above the roll on one side. So fancy!
+BEAUTY REALITY CHECK SELF’s beauty director and guinea pig
separates the wacky from what works. Elaine D’Farley
I always clean with cleansing wipes instead of washing my face. Is that OK? Megan, 22, Bloomington, Indiana
Pink, yellow, peach, purple makeup primer?! Why use one that’s not clear or skin color? Caroline, 21, New Orleans
Elaine These new primers may look k brightly colored in the tube, but they actually blend translucently into skin. Like prepping walls before a paint job, primers help fill in fine lines to create a smoother surface, so makeup glides right on. The new tinted versions have added benefits: A pink hue gives luminosity; yellow tones down ruddiness; purple brightens and reduces sallowness; and peach cancels out hyperpigmentation. My pal Carmindy, a celeb makeup guru, suggests applying color-correcting primers with your fingers to best difuse them. Full disclosure: On rushed mornings I’ll wear one of the primers on its own and skip foundation, then just dab concealer on undereye circles. It’s a natural look but with a bit more polish.
I still hear mixed things about salon keratin treatments. Are they safe?
Clinique Superprimers, $27 each, camouflage skin problems.
GOT A Q FOR ELAINE?
She’ll give you a beauty reality check. Tweet @elainedfarley with #BtyQ.
Elaine Actually, keratin treatments may be risky: The Occupational Safety and Health Administration has issued a hazard alert to salon workers about them. They straighten hair by filling ridges on strands with keratin, a protein. That part’s fine— but for long-lasting results, you need to add heavy-duty chemical agents, steamed in with a flatiron. These treatments, when heated, can give of formaldehyde, an invisible, noxious gas that can damage the nose and lungs, warns Michael Haley, Ph.D., a professor of chemistry at the University of Oregon. Wearing a paper mask won’t help, he notes, because the fumes can still seep through. The more often you get the process, the more you expose yourself. If you’re still set on it, ask to sit in a well-ventilated area with a fan. Doesn’t your good old flatiron suddenly sound a whole lot better?
DEVON JARVIS. INSET: KENNETH WILLARDT.
Amanda, 21, Dublin, Ohio
BRIGHT IDEAS
48 SELF 12 / 13
Elaine Not so much. Because wipes don’t involve a rinse cycle, which whisks away pore-clogging dirt and makeup, skin doesn’t get the full treatment it needs. “Washing your face with cleanser and splashing it of with water gives the deepest clean and is the best way to remove impurities,” says Fredric Brandt, M.D., a dermatologist in New York City. And cleaner skin means less-visible pores, fewer breakouts and more glow. Wipes come in handy for a preor postworkout quickie, but make them a last resort, not your go-to.
+LET US BE YOUR HAIRSTYLIST Amy, 29, Hoboken, New Jersey
“I always dash out in the morning. Help my wet hair look good!”
Try the twist below (seen on Christian Dior’s fall runway), and when you let it down for happy hour, you’ll love your waves! By April Franzino Perfect for a workday A.M. emergency, this quick chignon looks pulled-together and chic, even if you run into a meeting and it’s still wet. To start, towel-dry hair, then comb in volumizing foam from roots to ends, says Guido Palau, the Redken creative consultant who created it. Blast front section only with a blow-dryer for a few seconds to get it smooth.
1
2 3
Mist all over with strong-hold finishing spray to head of frizzies, then face the world (with enough time to grab cofee). Our P.M. trick: If you’re headed out after work, undo the chignon and twist pieces away from your face to shape soft waves.
LET LOOSE
The twist forms waves as it dries.
GIVE HAIR A RAISE
Style Sexy Hair Blow It Up Volumizing Gel Foam, $18
OFFICE POLISH
DIOR
50 SELF 12 / 13
Pantene Pro-V Stylers Shaping Extra Strong Hold Hairspray, $5
JOB SECURITY
Goody Classics Pearlized Metallic Bobby Pins, $4 for 36
FROM TOP: CATHRINE WESSEL . COURTESY OF REDKEN. STILL LIFES: DEVON JARVIS. INSET: COURTESY OF SUBJECT.
Clip blow-dried piece to the side and tie rest of hair into a high ponytail. Swirl into a chignon; bobby-pin flat against head. Unclip front portion and pull it back, wrapping it over the chignon from the top. Pin in place.
+WANT IT? WORK IT! MARCHESA
NARCISO RODRIGUEZ
STELLA MCCARTNEY
JASON WU
”I’m seeing so much strapless! It’s cool, but how can I not droop or bulge?”
1 2
Our tips get you ready to flash some shoulder—now just add a killer party. By Jaclyn Emerick
the look Strapless gets a new life with chic textures (leather and velvet) and designs (embellished and pleated). A sweetheart neckline will boost a small chest; straight ones flatter all. To avoid wardrobe malfunctions, choose a bra that won’t slide down on the dance floor. Our fashion editors’ go-to: Bra-Cha-Cha Stay-Put Strapless ($68; Spanx.com).
3
the product
You want upper-bod skin that looks all silky and basically does your flirting for you. Cue Yves Rocher Cacao & Orange Sparkling Shower Gel ($5). The subtle sparkles are classy, not trashy. (And seriously, $5?!)
the move
To look good coming and going, try the flying trapeze, which tones shoulders and back. Lie with chest on a ball, holding 5-pound weights, legs straight, feet apart, steadying yourself on toes. Lift upper body of ball and extend arms in a Y (as shown). Lower for 1 rep. Do 3 sets of 10 reps on alternate days.
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GO SHOPPING!
We have sexy styles for every body type. Find your fit at Self .com/go/strapless.
CLOCKWISE FROM TOP LEFT: GEORGE CHINSEE. GETTY IMAGES. GEORGE CHINSEE. GIOVANNI GIANNONI (2). DEVON JARVIS. LARSEN & TALBERT; STYLING, ABBY JOHNSON; HAIR AND MAKEUP, FLORA KAY FOR MAC COSMETICS. INSET: COURTESY OF SUBJECT. SEE GET-IT GUIDE.
Hailey, 24, Atlanta
BLUMARINE
+OBSESSED FASHION TRACTION
Brown wedge lace-ups look good with winter whites. Soles: ridged! Diane von Furstenberg, $378; 646-486-4800
stylish winter boots Urban footwear gets flair: not for your next glacier trek, but perfect for slick streets By Jacqueline Risser
HIKER CHIC
Sturdy work boots— softened with faux pony hair and wool. AGL, $600; Shoescribe.com
WARM AND COZY
Water-resistant patent blue leather = motivation to get outside on wet mornings. $375; ToryBurch.com
HIGH AND DRY
OK, stay away from slush—but sooo pretty. Laurence Dacade, $1,095; Elyse Walker, 310-230-8882 SUPER SNEAKY
Suede that moves, plus a sneaker bottom for jumping snow banks. Adidas Originals, $100; Adidas.com
SEXY, Y FUR SURE
Luxe thigh-highs that function: Tighten the buckle for a warm, snug fit. $350; Koolaburra.com
54 SELF 12 / 13
CLAIRE BENOIST; PROP STYLING, LAURA DOTOLO.
UGGS? YES!
Transformed with polished leather and a platform, with (duh) skidproof rubber soles. $250; UggAustralia.com
+WHAT SHOULD I BUY? Evyan Metzner Have a shopping Q? Tweet our fashion director @EvyanMetzner #WhatShouldIBuy?
embellished jackets It’s the perfect high-impact item to kick up basics. Even yoga pants (the nice ones) PARTY IN THE BACK
CLOCKWISE FROM TOP RIGHT: CANDICE LAKE/BLAUBLUT EDITION/TRUNK ARCHIVE. VANESSA JACKMAN. GIOVANNI GIANNONI. STOCKHOLM STREET STYLE/BLAUBLUT EDITION/TRUNK ARCHIVE. STILL LIFES: DEVON JARVIS. INSET: DAVID GUBERT.
Metallic bursts and molded shoulders add look-at-me attitude.
TUX REDUX
ISABEL MARANT
A painterly print, black beads and leather lapels make regular black pants a whoa! outfit. Sachin + Babi, $895; SachinAndBabi.com BIKER CHIC EFFORTLESS
Slip a shimmery jean jacket over a tee: chill but pulled together
Elegant white takes on an edgy look when draped with shiny snakeskin.
PRETTY TOUGH Pastel flowers meet brassy studs and leather panels. Girlie, but also grown-up. The boxy cut goes great with your fitted dress or skinny pants. BCBGMaxAzria, $1,298; BCBG.com
MOTORCYCLE LUXE The coolest use of sequins this season—the gunmetal graphic amps up plain jeans. (Sorry to steal your look, Ducati dudes.) BCBGMaxAzria, $448; BCBG.com
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YOU+ Rope burn you want People who throw around those chunky battling ropes burn an average of 112 calories in 10 minutes, finds a University of Minnesota in Duluth study. That’s more than running or Spinning. The heavier the rope, the better (participants used 36-pounders). Thread it through a kettlebell or weight plate. Now, stand with feet hip-width apart, knees bent; hold ends at waist level and whip arms down and up for 15 seconds; rest 45. Do 10 times. You’ll burn and d tone in just two and a half minutes. Breeze.
SELF PLUS
ARTHUR BELEBEAU
Never used battling ropes? We’ll step you through the basics. Hold your device over this page to learn the technique. Get the app—details, page 10.
12 / 13 SELF 61
+HEALTH NEWS
you’re even more tired than you think
P
erhaps you believe you’re doing fine: You bang out projects at the ofice, power through workouts, throw an awesome dinner party. What’s more, you do it all on about six and a half hours of sleep a night (the national average)— and that’s working for you. Or so you think. But groundbreaking research shows that sleep deprivation can seriously afect how your brain and body function. And most alarming, after a couple of days of skimping, you don’t even feel subpar.
Your new (wiped) normal Basically, what these latest sleep findings are telling us is that we’re all walking zombies and completely clueless about it. So huge is the phenomenon that the Centers for Disease Control and Prevention has declared our collective sleep deficit a 62 SELF 12 / 13
public epidemic and national health crisis. The reality is, no matter how much we convince ourselves we can operate on so little rest, only 1 percent of people can truly thrive on six hours of shut-eye, says Joseph Ojile, M.D., founder of the Clayton Sleep Institute in St. Louis. The evidence: People who slept six hours a night for two weeks in one study from the University of Pennsylvania lost as much focus, alertness and working memory as those who’d been up 36 hours. After the first two days, they didn’t even report feeling particularly sleepy. Confounded, researchers dug into why we would acclimate this way. One theory: Your brain, which is trained to respond to change, stops registering chronic exhaustion messages from the body once they become old news, says study lead author Hans Van Dongen, Ph.D., head of the Human Sleep and Cognition
Laboratory at Washington State University. And because sleep loss may afect your prefrontal cortex (the area that controls thought and selfawareness), you may be too messed up to perceive that you’re zonked. So you soldier on, feeling invincible when in fact you’re on dimmer.
This is your brain on...yawn When you’re super sleep-deprived, experts say, your mind can get so fuzzy and your reaction time so sluggish that it’s a lot like being drunk—without knowing it. The important work presentation that’s had you pulling late nights for weeks may be taking eons because your lack of zzz’s has been muddying your thinking. And that unfortunate hookup last weekend? Let’s just say that sleep deprivation has been associated with impaired decision making and an increase in high-risk behavior.
ARTHUR BELEBEAU; STYLING, LIDA MOORE MUSSO; HAIR, GIANLUCA MANDELLI FOR BUMBLE & BUMBLE; MAKEUP, ELAINE MADELON FOR DERMALOGICA. SEE GET-IT GUIDE.
Sure, you’re functioning. But most of us are exhausted and don’t even realize it any more—and it’s affecting our health, jobs and happiness. A wake-up call By Lee Walker Helland
Real-life tips for quality sleep first step: 1 Your acceptance
The three habits that experts consider cold, hard proof of sleep deprivation: You rely on cafeine to make it through the day, every day (even with a good night’s sleep); you can’t wake up on time without an alarm; and on weekends you have to sleep in for hours.
considering 2 Quit sleep a luxury. Experts say too many young women view sleep as a treat, like a facial or new shoes. “Consider sleep as crucial to well-being as proper diet and exercise,” says Kristen Knutson, Ph.D.
TELL US WHAT’S KEEPING YOU UP
Share your sleep gripes at Self.com/health.
Meanwhile, your scale may be registering signs of trouble even if your brain isn’t. Sleep deprivation can increase levels of ghrelin, a hormone that regulates appetite. These hunger signals put you at risk for mindless snacking and for extra pounds, says Kristen Knutson, Ph.D., an assistant professor of medicine at the University of Chicago. “Studies have found that people who sleep less are, on average, heavier.” Immunity can also take a hit, Dr. Ojile adds, which may explain those recurring colds. Ultimately, the risks to your health far exceed the snifles, per new Australian research: Young drivers who reported sleeping less than six hours on weekend nights were up to 55 percent more likely to cause an accident. Depressed yet? That may be due to lack of sleep, too, as studies also show that adequate shut-eye bufers you from mood swings and stress.
hours 3 Increase painlessly.
Go to bed 15 minutes earlier every night for a week, then add another 15 the next week and so on, says Joseph Ojile, M.D.: “Tiny increments are less daunting but can make a major diference. In a month, you’ll be sleeping an hour more every night.”
4
Trick out your bedroom.
Set the thermometer 3 degrees below your daytime norm—65 to 68 degrees for most of us. Your body temp naturally drops when you sleep, and a cool room helps it along. Dim lamps before bedtime, too; light makes your pineal gland inhibit melatonin, a hormone that regulates your sleep cycle.
the siren 5 Resist call of the screen.
Shut down your iStuf, TV and computer an hour before you crash; artificial light fools your brain’s hypothalamus (the part that transitions you into sleep) into thinking it’s daytime. If you absolutely can’t resist a peek at email, at least hold the phone at arm’s length to minimize the efects.
drink 6 Don’t and sleep.
Middle-of-the-night bladder calls aren’t doing your good night’s sleep any favors, so try not to down a lot of liquid before bedtime— especially anything alcoholic. Although booze can make you drowsy right after you drink it, several hours later you might wake up; experts hypothesize that’s because falling blood alcohol levels disrupt your sleep, particularly R.E.M.— the deepest kind.
7
Beat that 2 A.M. wide-eyes thing
Wakefulness issues—lying in bed totally alert in the middle of the night, getting up earlier than you want to—are common sleep problems, even if insomnia gets all the attention. White noise helps; the steady whir of a fan or a wave machine can soothe you into slumber and cancel out middle-ofthe-night car horns and your partner’s snoring (plus frustration about said snoring).
Source: Alcohol-sleep disruption, Timothy Roehrs, Ph.D., director of research, Sleep Disorders and Research Center, Henry Ford Health System, Detroit
12 / 13 SELF 63
+FIT GIRL MEET YOUR NEW EXERCISE BFF
She’ll help you get fit doing what you enjoy. Want fun new workout ideas? Visit Self.com/go/fitgirl.
model behavior Elettra Wiedemann used to work out to be thin. Now this model turned athlete wants to be strong and d healthy. Come along for the ride.
64 SELF 12 / 13
Failproof your plan I’ve learned that swimming, running, kettlebells, biking and yoga do it for me. Now I can do those push-ups. But more to the point, I’m liking my body, broad shoulders and all. So here’s what I’m proposing: For the next month, let’s both work out for 30 minutes a day, five days a week. Rather than sweat some stupid number on a scale, let’s do it to feel good and happy and fit. Some days, we’re going to have to d-r-a-g our butts to the gym, cursing the whole way. Other times, we’re going to feel all badass about it and knock it out like it’s no big deal. But however and whenever we do it, we’re in it together, as a team. Look for me in these pages soon; until then, I’ll blog about my progress at Self.com. Join me there, and I’ll cheer you on and share tips. If I can count on you, you can definitely count on me. What do you say? You in?
Get fluent in fitness Building fitness is like learning a language. It happens through repetition. You teach your body new ways to move. With practice every day, it will become second nature. It all counts I get inspired by a YouTube video called “Small Tasks.” It reminds me that little things we do (like crunches during commercials) add up. Every decision you make from this moment forward matters. Make 5 your lucky number I check my weight twice a month, and if it’s within a 5-pound range, I’m happy. It makes this whole getting (and staying) fit thing less stressful and allows me to enjoy my life. And that’s the whole point.
MARCUS MAM; STYLING, MONIQUE BEAN; HAIR, DALLIN JAMES; MAKEUP, JESSICA ORTIZ. SEE GET-IT GUIDE.
I
’m Elettra, and I am every woman who’s ever gone to the gym, worked her ass of and basically seen zero results. After years of my powering through, my body never changed. It felt like the only thing I got from the gym was frustrated...and a lighter wallet. But I’m done with all that. Starting this month, things are going to be diferent for me—and, if you join me, for you, too. We will get fit once and for all, together. OK, first, a disclosure: I started my career as a model. But I’m not one of those models who are preternaturally skinny. In the past, I’ve gone to extremes to get the body I wanted. When I started in fashion 10 years ago, at age 19, super-scary thin was in. To get jobs, I smoked. I developed a complicated relationship with food. I exercised in a totally random way. One month, I’d run. Another month, I’d take classes. Any class: Step, pilates, cardio, dance—it didn’t really matter, as long as it took place in a gym and I could mentally check the box saying I’d worked out. Then, recently, something happened. I was at the gym and I dropped to do push-ups. By the third one, my arms were trembling. By the fifth, I couldn’t raise my body of the floor. I was discouraged and downright angry. How the hell could I have spent all this time (and money!) on the gym and still not be able to do five measly push-ups? From then on, I made a change. I realized over time, I’d been thinking about my body and my workouts all wrong. I have a broad back and shoulders, and no amount of cardio or diet deprivation will ever change their shape. I‘d been working toward a totally unrealistic ideal. I decided I was going to be strong and healthy rather than just ridiculously skinny. I’ve arrived at a new headspace where consistency and fun are my fitness goals. It took trial and error, but
+TRAINER TO GO Victoria’s secret weapon
Michael Olajide Jr. Look amazing in your lingerie with firmers from model trainer @MichaelOlajide1.
WHAT Getting toned the same way Victoria’s Secret angels Adriana Lima and Doutzen Kroes do it. They owe their defined, jaw-dropping curves to Olajide’s fat-melting, muscle-sculpting moves. GRAB A jump rope and a 10-pound body bar HOW Your wing-worthy figure takes 3 sets of each move three times a week (alternating days).
2
Take flight Start in a deep squat with feet wider than hip-width apart, toes out, fingertips on floor between feet. Explode up onto balls of feet, extending arms overhead with palms forward, legs wide (as shown). Jump back to start. Repeat for 1 minute.
1
Rope ’em in Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Jump over rope slowly, landing in a squat each time (as shown). Continue for 1 minute. Works abs, butt, thighs, calves
3
Works butt, thighs, calves
Picture-perfect punch Stand with feet slightly wider than hip-width apart, knees soft, elbows bent, hands in fists in front of face. Punch right arm forward (as shown). Switch sides; repeat. Move slowly at first, then pick up the pace, alternating punches for 2 minutes.
LARSEN & TALBERT; STYLING, ABBY JOHNSON; HAIR AND MAKEUP, FLORA KAY FOR MAC COSMETICS. SEE GET-IT GUIDE.
Works shoulders, arms, back, abs
4
Hot-body bar Stand with feet wider than hip-width apart. Hold bar with both hands in an overhand grip, palms at center, elbows bent and resting on top of bar, arms parallel to floor. Tilt to right so upper body is parallel to floor (as shown). Return to start. Switch sides; repeat. Continue for 1 minute.
5
Catwalk cross Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Swing rope overhead, then cross arms in front of body and jump over rope (as shown). Continue for 3 minutes. Works shoulders, arms, chest, calves
Works shoulders, back, obliques
WATCH HOW IT’S DONE!
See the video at Self.com/fitness.
+TRAINER TO GO
6
Runway march Start in a lunge with left leg forward, right leg back with knee bent, left arm back, right fingertips on floor. Keeping left foot flat, stand and drive right knee forward and above hip level, swinging left arm in front, elbow bent 90 degrees, right arm down (as shown). Return to start. Continue for 1 minute. Switch sides; repeat.
7
Winged victory Stand with feet slightly wider than hip-width apart, knees and elbows bent, hands in fists in front of face. Turn right fist toward you and forcefully scoop arm up (as shown). Return to start. Switch sides; repeat. Move slowly at first, then pick up the pace, alternating uppercuts for 2 minutes. Works shoulders, arms, back, abs
Works abs, obliques, butt, legs
8
Strike a pose
9
Stand with feet hip-width apart, holding center of bar perpendicular to floor with right hand in front of you, arm straight. Open right arm out to side (as shown). Return to start. Continue for 1 minute. Switch sides; repeat.
Airbrushed abs Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Jump over rope, landing on right foot and lifting left knee (as shown). Get it as high as you can. Switch sides; repeat. Continue quickly for 3 minutes. Works abs, butt, legs
Works shoulders, chest, abs
10
Height matters Start in a wide squat, toes forward, elbows bent, hands in fists at chin. Keep arms fixed as you jump high, straightening legs (as shown) and bringing heels to touch. Land in start position. Repeat for 1 minute. Works butt, legs
Stand with feet wider than hip-width apart, holding bar with a wide overhand grip, right end down, arm bent, left end up, arm straight. Drive right end of bar up and out as you bring left end down and in (as shown), then immediately dip and raise left end, like you’re paddling, in one fluid motion. Continue for 1 minute. Works shoulders, arms, back, abs
LARSEN & TALBERT
11
Front-row power
PROMOTION
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Visit www.joincnstylesociety.com to complete your Condé Nast Style Society application.
+WORKOUT UPGRADE
For sexier abs, arms and thighs, the popular Fox sportscaster relies on a new plan of using superlight weights and simple toners from trendy studio Physique 57. You won’t feel like you worked your butt off, but you’ll look like you did. By Marissa Stephenson
WORK OUT WITH ERIN
Andrews teamed with Physique 57 for an online streaming workout, on sale December 2 at Physique57.com.
Start sculpting “I’m obsessed!” Andrews says. She’s not talking about the 49ers; she means New York City and Los Angeles barre studio Physique 57, known for tiny but highly eficient balletlike movements that give dancer definition. Physique created this do-anywhere plan just for SELF; Andrews demos. YOU’LL NEED A set of 3-pound dumbbells. Those aren’t wussy weights—we guarantee you’ll firm with the eight exercises on these pages. YOUR PLAN Do 2 sets of each move in any order four times a week. 70 SELF 12 / 13
ARTHUR BELEBEAU; STYLING, LIDA MOORE MUSSO; HAIR, DAVEN FOR COLURE HAIRCARE; MAKEUP, JENNA ANTON FOR FRESH COSMETICS; MANICURE, BARBARA WARREN FOR CHANEL .
tone up with erin andrews
+WORKOUT UPGRADE Corkscrew Windmill (previous page) Kneel with arms extended overhead; lean back until abs engage. Turn to right and reach right hand behind right foot (as shown). Return to start and repeat on opposite side for 1 rep. Do 8 reps. Works abs, obliques, butt, thighs
Stand with right leg crossed over bent left knee, a weight in each hand, palms up, arms out to sides. Bring right leg behind you, knee bent, and pulse heel up as you draw elbows to sides (as shown). Return to start for 1 rep. Do 10 reps; repeat on opposite side. Works biceps, back, abs, butt, thighs
Weighted curtsy Stand in a half lunge with right foot forward, toes turned out, left leg back. Lean forward with a weight in each hand, arms extended behind and out to sides, palms up. Bend knees as you bring arms in until parallel (as shown) for 1 pulse. Return to start; repeat. Do 30 pulses. Repeat on opposite side. Works triceps, butt, thighs
Pretzel pass Sit on right hip, right leg bent in front of you and left leg bent and raised behind you; raise left arm to side, right palm on ground. Extend left leg (as shown); return to start. Do 10 reps. Repeat on opposite side. Works hips, butt, outer thighs 72 SELF 12 / 13
Pulsing push-up Start in push-up position, wrists directly under shoulders, feet hip-width apart, back flat. Raise left leg to shoulder height and pulse it up as you bend elbows slightly with every pulse (as shown). Do 10 pulses; repeat on opposite side. Works shoulders, triceps, abs, lower back, butt, hamstrings
More work-outanywhere ideas The woman travels all week and still exercises. Her tips: SCOUT YOUR LOCATION
Thigh cincher Stand with right foot touching inside of left knee, right knee turned out, arms raised to sides (as shown). Rotate right knee forward and out again, then extend right leg out to side. Return to start for 1 rep. Do 10 reps; repeat on opposite side. Works inner and outer thighs, shoulders, abs
“My thighs are more toned, my butt’s lifted, and now I can say my saddlebags are a non-issue.” —Andrews Bikini top, Flagpole Swim. Shorts, Elisabetta Rogiani. See Get-It Guide.
ARTHUR BELEBEAU
Sideline dancer Sit, holding a dumbbell in front of you with arms straight, legs together and raised about a foot of ground; lean back to engage abs. Draw right knee toward chest, bringing weight outside right thigh (as shown). Quickly repeat on opposite side for 1 rep. Do 20 reps. Works abs, obliques
“Call and ask what’s in the hotel gym,” says Andrews, who’s on the road five days out of seven covering football games. (Only a sad stationary bike? Google a local gym and request a free day pass.) PACK SOME MOTIVATION
“If I can’t hit a gym, I schedule workout time in my hotel room to stay on track. And I always bring grippy socks; they keep you stable during balancing moves and protect your feet from gross carpet!” NO GEAR? IMPROVISE!
“I’ll use big water bottles as weights. I’ve even used my makeup bag. I think that thing weighs 8 pounds.” FOCUS ON THE MOVES
“Studios have wall-to-wall mirrors to watch your form. I can’t do a 360 check in hotel mirrors, so I concentrate on what muscles the move works. If I feel it in my butt or my core, I’m doing it right.”
Triceps scorcher Start in a reverse plank, wrists under shoulders, hips lifted, elbows bent and feet flexed. Squeeze butt to pulse hips up (as shown), then release and repeat. Do 10 pulses. Works triceps, back, butt, hamstrings 12 / 13 SELF 73
+FAST FOOD fruit ’n’spice granola
30 minutes
This recipe is a lot lower in calories and fat than many store brands. And so good, you’ll want to fill a mason jar and tie with twine for a DIY gift! By Mary-Frances Heck
1
Heat oven to 300°. Line a rimmed baking sheet with a piece of parchment paper.
2
Combine ¼ cup packed brown sugar, ¼ cup honey, 1 tbsp vegetable oil, ¼ tsp salt and ¼ tsp cinnamon in a bowl. Fold in 2½ cups rolled oats and ½ cup
THE SKINNY
130 calories per ¼ cup, 4 g fat (1 g saturated), 23 g carbs, 2 g fiber, 3 g protein
3
4
5
Spread
Bake
Fold
into an even layer, letting some pieces of oats remain in clusters.
and stir occasionally until the oats are toasted and the granola is dry, 25 minutes.
in ½ cup dried cranberries and ¼ cup chopped candied ginger; let cool. Store in an airtight container. Serves 16
74 SELF 12 / 13
KANA OKADA; FOOD STYLING, TONI BROGAN; PROP STYLING, CINDY DIPRIMA.
pumpkin seeds.
+PLAY WITH YOUR FOOD
Hitting the buffet table without a plan isn’t going to end well. We’ll help you keep your plate between 600 and 800 calories of all this goodness. By Sara Angle
Protein
1,500+ CALORIES
That’s a typical Thanksgiving meal. To burn it takes four hours in the gym!
Carby sides
PICK ONE
PICK THREE
Extras PICK ONE OR TWO
Turkey
Mac ’n’ cheese
Honey-glazed carrots
Corn bread
180 calories 4 grams fat per 4 ounces
151 calories 6 g fat per ½ cup
135 calories 5 g fat per 1½ cups
160 calories 3 g fat per piece
Ham
Sweet potato casserole Mashed potatoes
Cranberry sauce 105 calories 0 g fat per ¼ cup
178 calories 6 g fat per 4 oz
126 calories 4 g fat per ¼ cup
Pot roast
Green bean casserole
Stuffing
Gravy
207 calories 10 g fat per 4 oz
110 calories 8 g fat per ⅔ cup
150 calories 1 g fat per ½ cup
30 calories 1 g fat per ¼ cup
76 SELF 12 / 13
137 calories 6 g fat per ½ cup
CLOCKWISE FROM TOP RIGHT: IAIN BAGWELL/GETTY IMAGES. FOODCOLLECTION/GETTY IMAGES. ANNABELLE BREAKEY/GETTY IMAGES. TOM HILL/ALAMY. ROMULO A YANES. BON APPÉTIT/ALAMY. SPENCER JONES/GETTY IMAGES. DAVIES AND STARR/GETTY IMAGES. BON APPÉTIT/ALAMY. BRENT HOFACKER/ALAMY. KRISTEN JOHANSEN/GETTY IMAGES. OKSANA BRATANOVA/ALAMY. FRANCES TWITTY/GETTY IMAGES.
holiday feast
A DV E R T I S E M E N T
@ EXCLUSIVE HOT SPOT DECEMBER 5–7, 2013 [ MIAMI BEACH | ENTRY BY INVITATION ONLY ]
LIVE ART & PERFORMANCES
ADOASISMIAMI.COM FINE CUISINE & COCKTAILS #ADOASISMIAMI DAY SPA & LOUNGE
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IMAGINED BY AD100 DESIGNER MARK CUNNINGHAM
+CHEF SHOWDOWN one-pan dinners The challenge: an easy, hearty, delicious meal. Emphasis on easy. Two pros serve it up.
Alfred Portale Chef at Gotham Bar and Grill in New York City
Alfred Portale’s
KANA OKADA; FOOD STYLING, TONI BROGAN; PROP STYLING, CINDY DIPRIMA. INSETS, FROM LEFT: DAVID L . REAMER. DAVID CAVALLO.
Red Snapper With Potatoes and Onions What you’ll need Jenn Louis
Jenn Louis’s
Chef-owner of Lincoln in Portland, Oregon
Tortillas With Eggs and Spicy Bean Chili What you’ll need ½ cup canned peeled tomatoes ¼ cup chicken stock ¼ small yellow onion 2 tsp ground cumin 1 clove garlic ½ chile in adobo 1 tbsp vegetable oil 1 can (14 oz) black beans
2 eggs 2 corn tortillas (6 inches each) ¼ cup Cotija cheese 6 thin slices avocado ⅛ cup cilantro leaves, roughly chopped 2 lime wedges
Now get cooking In a blender, puree tomatoes, stock, onion, cumin, garlic and chile until smooth, 1 to 2 minutes. In an 8" nonstick pan over medium-high heat, heat oil. Pour tomato mixture into pan; season with salt and cook until sauce reduces by half, 3 minutes. Add beans and cook, 2 minutes. Break eggs into the tomato mixture so they don’t touch sides; reduce heat to medium-low, cover and cook until egg whites are set and yolks are runny, 3 to 5 minutes. Serve on tortillas and top with cheese, avocado and cilantro, plus lime for garnish. Serves 2 THE SKINNY 506 calories per serving, 20 g fat (5 g saturated), 57 g carbs, 21 g fiber, 26 g protein
3 tbsp extra-virgin olive oil ½ lb Red Bliss potatoes, thinly sliced ¼ medium yellow onion, thinly sliced 6 garlic cloves, sliced 4 sprigs thyme 4 small sprigs rosemary 4 red snapper fillets (6 oz each)
12 thin slices lemon 1 cup dry white wine ¾ cup bottled clam broth 3 canned Roma tomatoes, diced ⅓ cup pitted kalamata olives, chopped 3 tbsp chopped parsley Juice of 1 lemon
Now get cooking Heat oven to 400°. In a 10" ovensafe skillet over medium heat, heat oil. Add potatoes; cover and cook until tender, 10 minutes. Add onion, garlic, thyme and rosemary; season with salt and freshly ground black pepper. Cover and cook until vegetables soften, 5 minutes. In skillet, form potato mixture into four mounds. Season fish with salt and black pepper; place a fillet on each mound and top with lemon slices. Increase heat to high; when pan sizzles, add wine and cook until liquid reduces by half, 2 minutes. Add broth; bring sauce to a boil. Cover and bake, 8 minutes. Remove fish and vegetables and transfer to 4 plates; reserve broth in pan. Return pan to stove top over high heat and reduce broth, 1 to 2 minutes. Add tomatoes, olives, parsley and juice to taste; cook until sauce is thick, 10 minutes. Drizzle over fillets. Serves 4 THE SKINNY 423 calories per serving, 17 g fat (3 g saturated), 19 g carbs, 3 g fiber, 38 g protein
CLEANUP IS A BREEZE!
Meaning there’s more time to vote for your favorite dish at Self.com/fooddiet.
12 / 13 SELF 79
+WHICH IS WORSE...
CHIP TIP
If bar food is your only choice, go ahead! Stick to 2 ounces (320 calories). Better yet, upgrade to nachos for protein.
bar snacks with drinks
OR a healthy dinner later ?
Drop the guilt and fill up on the snacks. Food—even gross greasy chips—slows the rate of alcohol absorption in your bloodstream, so you’ll get less drunk, say SELF contributing experts Stephanie Clarke, R.D., and Willow Jarosh, R.D. You may think you’ll eat healthy once you get home, but you’ll likely rip into the chips anyway, since alcohol lowers inhibitions. Plus, once the booze is in your system, food won’t “soak it up” or save you from that A.M. hangover.
not wearing underwear
OR
donning dirty ones
?
using dry shampoo daily
OR
washing hair every day
Put down the can. Dry shampoo may save your ’do post-gym, but it’s no regular fill-in for real shampoo. It’s a myth that daily sudsing increases oil production in the sebaceous glands at the roots, upping hair’s grease factor, says Elizabeth Cunnane Phillips, a trichologist at Philip Kingsley. And although shampoo with sulfates can be drying, conditioner will make up for the moisture loss. In fact, infrequent washing (skipping three or more days) can lead to flaking, itching or hair loss. Not pretty. SO WHAT’S YOUR HEALTH DILEMMA?
80 SELF 12 / 13
Tweet @SELFmagazine with #WhichIsWorse.
?
TOM SCHIERLITZ/TRUNK ARCHIVE
Enjoy the breeze and ditch those dirty undies—they’re a stinky liability. Throughout the day, underwear collects traces of sweat, discharge, urine and feces that leave it teeming with bacteria, says ob/gyn Lisa Masterson, M.D. These creepy crawlers can cause infections like the dreaded UTI and skin irritations—and no, turning panties inside out doesn’t help. Go commando in soft, loose clothing (that means no jeans!) to avoid chafing, and be extra cautious in skirts (for those Britney moments).
YOU+ The happy couple link Meeting online could give a relationship an edge to succeed, a new study of marrieds from the University of Chicago finds. One theory is that you’re more comfortable being your authentic self—disclosing your likes and dislikes—in the digital space, and this can help you form a deeper bond, explains study author John Cacioppo, Ph.D. If you prefer to meet guys the old-fashioned way, the one that involves vodka, it’s still good to know that owning up to your true self can help you find love that lasts.
SELF PLUS
NOE DEWITT/TRUNK ARCHIVE
Not all online dating sites are created equal. Hold your device over this page to find the best option for you. Get the app— details, page 10.
12 / 13 SELF 87
+SO GLAD YOU ASKED SELF’s mental health expert is here to help
with all your life and relationship problems. Catherine Birndorf, M.D.
expect a hug—it’s a very uncomfortable talk to tackle, and she may get angry or defensive. That’s OK—after all, she can’t be mad at you forever, and a few harsh words are a small price to pay if it helps her get healthy. The most important thing is to frame the conversation around health, not attractiveness. One of my favorite lines is “I would hope that if the shoe were on the other foot, you would say this to me.” That way, you’re leveling the playing field and acknowledging that this could potentially happen to anyone, including yourself. If she’s receptive, promise you’ll help her in any way.
SHY GIRL?
A little planning can help you come out from hiding.
My boyfriend always picks fights in public. How can I get him to save the bickering till later?
I get really shy and quiet in big groups and feel I’m missing out on all the fun. How can I relax? Briana, 21, Rockville, Maryland
Dr. Birndorf With the parade of parties, this time of year can be tough for people who are innately shy, but it’s also the perfect time to figure out how you can get more comfortable. Think about the situations that make you want to hide in the corner: Do you worry that you won’t have anything to talk about? Make a list of topics you’re up on to keep on your phone for easy reference. If you have a hard time making the first foray into a group, enlist a friend to be your security blanket, or hitch yourself to the hostess by ofering to bring 90 SELF 12 / 13
out appetizers or restock the drinks table—it will give you a chance to meet other guests naturally. The more you’re able to expose yourself to situations where you’re anxious, the easier it will get. However, if it’s causing you an immense amount of stress, seek help, since you could be dealing with a social phobia.
My sister gained a lot of weight, and I’m worried about her health. How can I approach her? Sydney, 23, Norman, Oklahoma
Dr. Birndorf You’re in a really unique position—because you’re close to her, you’re one of the few people who can broach the subject. Just don’t
Dr. Birndorff First, defuse the situation in the moment. Say: “This is not a conversation I’m going to have right now,” then agree on a time to revisit the topic when you’re not in danger of ending up on YouTube. Later, tell him how his fighting style makes you feel. Don’t lay into him, which can put him on the defensive—focus on your experience of feeling embarrassed. He might not realize he’s doing it…or it could be intentional. Maybe he thinks you don’t take him seriously in private, or maybe he’s capitalizing on the fact that a public tif makes you squirm and he knows he can win. If he continues to do it, it’s OK to get up and take a bathroom break or leave the room. It will send the message that you’re not willing to discuss this around others.
GOT A Q FOR DR. BIRNDORF?
Write to her at happiness@self.com.
DANIEL WARD/GALLERYSTOCK. INSET: TODD PLITT.
Julie, 21, New York City
+TURNED ON when you want sex more than he does It’s a myth that men are DTF 24/7. When his sex drive stalls out, you don’t need pricey lingerie or uncomfy sex positions—just these simple tips. By Mina Azodi
Don’t go down the rabbit hole
Binge on Breaking Bad
When he first shuts you down, fight the instinct to go into überseduction mode: “Maybe if I straddle him and flash some boob he’ll change his mind!” Nope. It just raises the stakes (stress is the antiaphrodisiac), and you’ll feel even worse if he doesn’t take the bait. Better to table sex for the moment and just do something low-key—like snuggle up in front of a good Netflix show. “An intimate experience, even though it’s not 92 SELF 12 / 13
CARB FEAST VS. ORGASM
Looks like she’s winning… this time.
sexual, could help get his sex drive going again,” says sexologist Yvonne Fulbright, Ph.D., author of The Better Sex Guide to Extraordinary Lovemaking. “It takes the onus of of him to be ready to perform, and feeling relaxed is the foundation for sexual desire.” Not to mention it’s therapeutic for you to do something that reinforces your bond—you realize, OK, minor setback in an otherwise rock-solid relationship.
Now grope him a little Stroke his lower back as he climbs out of bed, or give him a little shoulder rub while you’re lounging on the couch, watching TV. “Touch
triggers the release of oxytocin, the feel-good bonding hormone,” says Fulbright. Get that magic chemical pumping through his veins, and his brain and body will react by craving more contact with you. If he doesn’t respond to your kneading by pouncing on you right then and there, don’t get frustrated. You’re laying the groundwork for future sex by reestablishing a physical connection, and you’re doing it in a subtle, nonaggressive way that doesn’t leave you feeling seriously denied if he’s still not in the mood post-massage. But chances are, he will be—so make sure you’re not wearing those fug granny panties.
CHRIS CRAYMER/TRUNK ARCHIVE
Before you spin out on crazy theories about why he neg’d you (“It’s my mufin top, isn’t it?!”), consider all the times you’d rather do your bills than get it on that have nothing to do with him: You’re exhausted, or it’s laundry day and you’re wearing granny panties with polka dots—wait, those are holes. Guys are just as prone to these desire tankers as you are. “A man’s sex drive isn’t a light switch that can be easily turned on and of,” says sex therapist Ian Kerner, Ph.D., author of She Comes First. “Sometimes men just don’t feel like having sex, simple as that.” When you realize the blow-of has nothing to do with you, it’s easier to digest. “Just don’t internalize the rejection, because it can snowball and become a bigger issue than it is,” says Kerner. As long as this isn’t happening regularly (like more than a couple of weeks in a row), shrug it of.
+SELF EXPRESSION
When you stumble upon an unflattering photo of yourself, you can make excuses for it, or you can change your ways. By Emily McCombs
W
e’ve all been there. The bad photo that takes your selfesteem from 60 to 0 in a half second is such a reliable phenomenon that there ought to be some kind of cute pop-cultural lexicon for it—I know photobomb already means something, but isn’t that really what we’re dealing with here? An aggressively bad photo is like a grenade lobbed straight at your ego. I saw it happen to a woman right in front of me once, and it was just as devastating from the outside. As a group shot was passed her way, she murmured, quietly, “I’m very overweight.” I saw a light in her
SCARY STUFF
There should be a law banning cameras on ugly days.
94 SELF 12 / 13
eyes go out, I swear to God. It haunts me to this day. And it’s way worse now that almost everyone has a camera on her at all times, and so many of those amateur photographers like to snap “cute, candid” shots of you from weird angles while you’re slouching/talking/stufing food in your mouth. The thing is, I saw my own photobomb coming. Four months ago, I was on a camping trip to celebrate my son’s second birthday when a well-meaning family member chirped that we should take a picture. I tried to demur—I hadn’t showered or brushed my hair. But my family member insisted,
so I made my way into formation and fixed a smile on my face despite knowing even as the camera flashed that this picture was definitely coming back to devastate me someday. Sure enough, this particular photobomb arrived tucked into a packet of pictures said family member sweetly sent to me less than a week later. (I love you, family member, and I know you meant well, but never send me a photo that looks like that again.) It felt like time stopped and the world around me narrowed down to a pinhole as I started flipping through the photos. It was worse than I thought. The disconnect between the image of myself I held in my mind’s eye and the woman in the picture was massive. I look like a monster, my brain shouted. No, worse than a monster, a creature. How did this happen? I immediately swore of sex. I have no business having sex looking like this, I thought to myself. In truth, I had no business leaving the house looking like this, but as I had to make a living, the least I could do was keep my clothes on. The few girlfriends I showed the picture to had the decency to tell me it didn’t look anything like me. Nothing adds insult to injury more than when you say, “Oh, my God, this is a horrible picture of me,” only to have a “helpful” bystander say something like “What do you mean? It looks cute!” Because that means you actually look like that in the real world. And honestly, I knew I looked bad at the time. We were camping, for God’s sake! It’s even more of a self-esteem smackdown when you thought you looked great when the photograph was taken. I can make a lot of semivalid excuses about that photograph. But the truth is that as much as I value and continue to work on selfacceptance, I’ve also dropped a lot of the self-care that contributes
CHRIS PECORARO/GETTY IMAGES
a picture can change your entire life
+SELF EXPRESSION to feeling good about myself. I’ve struggled with weight my whole life. I was a fat kid, and by the time I graduated from high school, I weighed 260 pounds. My prom dress was a size 24, and my aunt had to custom-make my graduation gown, a white tent that made me look somewhat like the Stay Puft Marshmallow Man. The few months before my junior year of college, I made a promise to myself to diet just for one summer, and for the first time ever I saw
more pressing concern of feeding a helpless human being. And all of that led up to my being confronted, in a photo, with a physical appearance that I realized I’m deeply unhappy with. The changes had happened so gradually that I hadn’t noticed them in the mirror—I knew my clothing size had gone up, but I’d convinced myself that I didn’t really look that diferent, that I “wore the weight well.” The image in the photo put my delusions to rest. But as much as a bad photo can devastate you, it can also motivate you. I went to the gym the day I saw it. Like, right then—I got up and walked straight to the treadmill. It was either that or hate myself all afternoon. Then I went again the next day. That weekend, I went for a jog, my first in years. Losing weight the first time around was one of the happiest and most invigorating times of my life—I felt the deep contentment that
STEVECOLEIMAGES/GETTY IMAGES
As much as a bad photo can devastate you, it can also motivate you.
results. I started melting away—by the end of those three months, I was 50 pounds lighter, and within a year I was down to 160 pounds on my 5-foot-11 frame—a solid size 10. That number may not be tiny by some standards, but it was so outside my original conception of myself that I couldn’t have been more amazed to find I’d suddenly turned blue. My whole life changed. But losing weight is one thing; maintaining that weight loss is a whole diferent animal. For eight years, I managed to stay within a 20-pound radius of my original goal weight. Each time I noticed the scale start to creep back upward, I would recommit myself to diet and exercise and work my way back down again. And then I got laid of and lost access to the company gym that had been so convenient to use. I joined a gym a few blocks away from my new job, but my routine was shot. And then I became a mom, and what I put in my mouth went from being a lifelong fixation to an afterthought, replaced by the much
comes from setting goals and meeting them. I was challenging myself and succeeding, and the results were genuinely thrilling. Less thrilling is a permanent lifestyle change. And 10 years into my weight loss journey, that permanent lifestyle change can be downright dull. Nobody’s showering me with compliments for doing 20 minutes on the elliptical. But even though exercising and eating well a decade after losing 100 pounds isn’t thrilling, it does make me feel good emotionally and gives me more energy, as well as contributes to an appearance that doesn’t make me want to gouge my eyes out of their sockets. So I’m back at it, because the next time I’m photographed holding my kid, I want us both to look adorable. Emily McCombs is the executive editor of xoJane.com. 12 / 13 SELF 97
+WHAT MAKES YOU TICK?
SELF QUIZ
Find out what fulfills you GET THIS HIGH
The key? Learn to play to your body’s biology.
There’s a pattern in how you operate that’s the secret to your happiness—and you’re two minutes away from understanding it. By Zahra Barnes
If you have more blue answers…
OR
Energized and creative— a change of pace always makes me feel that way.
OR
Devour what I got right then and there. I’ll eat pretty much anything you put in front of me. It’s a new treat.
OR
Strap the girls in with the sturdiest sports bra I own and give it a go
OR
They run the gamut. My friends liked the trainer and the chef, hated the “entrepreneur” who slept until noon but was so fun.
I’m at my best when I’m in a routine—weekday A.M. yoga and Monday-night book club.
OR
I’m thrown a total curveball at work or in my social life. Stress makes me sharper.
Sunday night is my time to: unwind with a big take-in dinner, wine and Netflix.
OR
Unpack from a weekend trip I took on the fly. Kayak has great last-minute deals.
New job! I feel anxious—I want to learn how to do it all, fast, so I can kill it already! My sushi place screwed up my order. I ask if they can replace it—I’m jonesing for my beloved spicy tuna roll. I see a trampoline-class flyer at my gym and—I walk right past it on my way to the treadmill. My exes: They’re the best— all cool, cute banker types who are driven and dependable. What’s not to like?
98 SELF 12 / 13
Sticking to experiences you’re familiar with gives you a strong sense of self and the highest levels of confidence. Your brain is humming along when you’re in your element: It releases serotonin and dopamine, chemicals that trigger happiness and make you feel rewarded. That makes it easy to do the things you love.
If you have more green answers… Fearless risk takers like you focus on the potential for a positive outcome rather than the discomfort you may feel in the process of getting there. Some people’s bodies interpret the physical rush of a new experience as anxiety, but your badass brain reads it as a thrill, motivating you to seek out more adventure.
Source: Matthew Goldfine, Ph.D., assistant professor of medical psychology at Columbia University Medical Center
DARRYL LENIUK/GETTY IMAGES
OR
An exotic locale I’ve never been to that requires a hefty dose of vaccinations
Perfect vacation: This resort where I once got an amazing muscle-melting massage
YOUR FITNESS HAPPY PLACE
The more you work out in the same spot— gym corner, running trail, salt flats (OK, in your dreams!)—the more your brain craves going back for the exercise rush, research suggests.
to work out
In the toughest month to get motivated, it’s easy to beat yourself up when you bail. But try any of our 10 new simple, sciencebacked kick-starters (exactly when to drink that cofee), and you’ll want to move. By Courtney Rubin Photographs by Nicola Majocchi
101
1
Do what you know. Mixing up exercise is great advice 11 months out of the year, but during the stressfest known as December, you need routine. When you’re overwhelmed by obligations, the workouts you’re most likely to do are the ones you know by heart, say researchers at the University of Southern California. Consider it the fitness equivalent of comfort food.
2
Gear up. It’s basic math: A lot of
familiar equipment in your home gym is more motivating than a little. Women who have 10 tools on hand exercise twice as much as those with 2, says the Journal of Strength and Conditioning. The top 10 items, per a Self.com poll: stability and medicine balls, kettlebell, BOSU trainer, body bar, step, yoga block, foam roller, pilates ring and trampoline. Surf Amazon for supercute SELF gear.
3 4
Be a numbers girl. A simple gadget you’re overlooking? A pedometer; it can push you to move 33 percent more, German researchers found. And just like that, mall canvassing for gifts becomes a personal challenge. Post a positive. When you need
extra-strength motivation, leave “I feel awesome when I work out” notes on your computer or mirror. It’s less dorky once you know that visual reminders can inspire you to exercise 50 percent longer, per a Motivation and Emotion study. Keep it upbeat, says psychologist Michael Mantell, Ph.D., a senior consultant for the American Council on Exercise: “Telling yourself ‘I should go to the gym’ makes you not want to—it’s like your parents or doctor preaching to you.”
5
Make a Starbucks run. A fruit
smoothie may be refreshing, but cafeine has superpowers. When people in a University of Bufalo study had some a half hour before getting on a treadmill, then were told to walk as long as they wanted, they worked 32 percent longer than the no-cafeine group did. If you don’t do cofee, check out cafeinated water; it can have the same boost as an 8-ounce joe. Just keep it to pre-workout so you don’t overwire.
6
Watch a favorite show. Still feel
like lounging and reading this mag instead of hitting the gym? Turn on an episode of anything you love. Hanging with TV characters you adore has an energizing efect, reports a study in Social Psychological and Personality Science, similar to how a chat with a friend amps you up and fuels you to get stuf done.
7
Just ignore Facebook.
Browsing evidence of your stellar life— vacation photos, your new pup—cranks your self-esteem. Great, but…if you surf right before you work out, you could feel less inclined to make yourself even more fabulous, says Catalina Toma, Ph.D., whose study on online habits appears in Media Psychology. Post-sweat, feel free to relive last summer’s epic vacay.
8
Customize your playlist.
“Creating a mix that matches the activity— fast-paced for running, chill for yoga—will make it more efective and get you more excited to work out than listening to the same playlist every time,” says Deekron, aka the Fitness DJ and founder of Motiontraxx.com. “Put a song you’re crushing on at the end, so you’re juiced to get there.”
9 10
Turn on airplane mode. Every
email, text and push sucks a little life out of your focus and intensity. Proof: People who checked their cells during exercise were less fit than those who left theirs in the locker room, a Kent State University survey found.
Reward yourself—twice.
Doubling down on postworkout treats (mani and cocktail with a pal) could inspire you to move longer. The key is making those carrots small and totally diferent, says researcher Scott Wiltermuth, Ph.D., assistant professor at the University of Southern California. Small because that makes them believable, and diferent because they’ll sound more appealing. And you’ll get a fitter body. So, maybe it’s three treats.
GET HIGH
Research shows that the mood boost from a workout lasts up to 12 hours—plenty of ammo for the craziest days. Think on that the next time you feel like gym-ditching. Styling, Lida Moore Musso; hair, Kevin Woon at Jed Root; makeup, Carmindy & Co.; model, Charissa du Plessis at Next Model Management. See Get-It Guide.
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MISS BLISS
“One mantra I like: ‘I am a being of light and love, and I radiate that to everyone I meet,’” Kerr says. “It helps me keep things joyful.” TANK AND SHORTS
House of Mai. EARRINGS Tifany & Co. BRACELET (TOP)
Carrie Hofman Jewelry. BRACELET (BOTTOM)
Jennifer Meyer Fashion director, Evyan Metzner
Miranda Kerr
the organic life The supermodel, 30, says the secret to true beauty is what you put in your body—from good food to happy thoughts. She’s dishing out her best natural tips. Eat ’em up. By Erin Bried Photographs by Kenneth Willardt
Drink, drink, drink. Before breakfast, I have warm water with a squeeze of lemon. Then I’ll have a cold-pressed green juice from Juice Press with cucumber, celery, lemon, kale and aloe vera. After that, I’ll make an energizing smoothie with lots of ingredients, including chia seeds, raw cacao, goji berries, fresh coconut water and protein powder. It’s a recipe I made up. I call it the “Miranda mix.”
Get a perk-me-up. I love body brushing! With a dry body brush, you brush your skin from your toes all the way up to your heart, and then from your arms all the way in to your heart. It’s invigorating! I do it pretty much every day.
Choose your mood. Happiness is a choice we make. You can wake up and say, “Oh, I can’t believe it’s so cold,” or you can say, “Oh, wow, this is a great opportunity for me to try out my new sweater.” No one can be consistently positive, but why not make the choice that makes you feel better rather than the one that drags you down? Make time to sweat. I try to do this little power-workout DVD, PACE Express by Al Sears, M.D., four times a week. You do intervals with moves such as lunges, squats and star jumps. It’s only 12 minutes, so it’s definitely attainable. And you feel like you’ve had a good workout afterward.
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Embrace your body. When I was about 20, I met a woman whom you wouldn’t think of as a typical beauty, but she was really confident in her own skin. Energetically, she was so sexy and alluring, and she proved to me what beauty is. I’ve met the most beautiful girls, and I don’t see them having that. Humans are quite intuitive, and if someone’s feeling comfortable in her own skin, that’s really attractive. Stick to one dress code. Don’t just follow trends because they’re trends. Only wear what works with your body type and skin tone. And invest in a few classic pieces that make you feel your best when you’re wearing them. I’ve had the same black Dior blazer for 10 years. It comes with me everywhere.
Don’t be afraid to eat. For breakfast, I’ll have either eggs with sauerkraut and avocado, or oatmeal with honey and goat’s milk. For lunch, I’ll have grilled fish and a salad with kale, spinach, broccoli, fennel, avocado, pine nuts and feta cheese. Dinner is lentil soup and steamed vegetables or roasted chicken.
Kerr’s trick to a great pic: “Look at the camera as if it’s someone you love or a friend, so you connect to it.”
“I make these gluten-free appleand-banana mufins at least once a week. Sometimes twice!” Go to Self .com/fooddiet for the easy recipe.
Her son, Flynn, 2, “is my main motivation for being happy and healthy,” she says.
Modeling for Victoria’s Secret in 2012
After three years of marriage, Kerr and Orlando Bloom announced their split this fall.
Splurge without freaking out. When you indulge, enjoy every minute of it, because that’s the whole point! If you’re like, “Oh, I can’t have this, but I’m going to eat it anyway,” how can you ever feel satisfied? Savor it and you won’t feel like you want more.
“One of my best makeup tricks is to put lip balm on my brow line to give it a little glow.”
Be accountable. Since starting my own business, Kora Organics by Miranda Kerr, I’ve learned a lot. My biggest lesson: Be accountable. Learn the value of money, and don’t rely on someone else to stay on top of yours.
Get silly and jump! If I’m having a challenging moment, I jump for joy. Literally. After a minute, I feel better, and after a few minutes, I’m really happy. Everything else just drops of. It gets me out of my head and into my body, and it makes me feel present.
In NYC in September
She named her line Kora (KoraOrganics .com) to suggest “taking care of your core self.”
Be nice to you. How many times
a day do you think a negative thought about yourself? You need to forgive yourself for being unkind. I say prayers of forgiveness every day: “I forgive you, please forgive me, let’s forgive each other, let’s love each other, let’s be at peace with each other and ourselves.” 106
WANT MORE MIRANDA?
Go behind the scenes at her cover shoot! Hold your device over this page to see. Get the app—details, page 10.
“Everyone has challenges. But if you know your strengths and expand on them, you’re going to radiate.”
COLLAGE, CLOCKWISE FROM TOP RIGHT: COURTESY OF SUBJECT. FILMMAGIC/GETTY IMAGES. SPLASH NEWS/CORBIS. COURTESY OF SUBJECT (2). KENNETH WILLARDT. COURTESY OF SUBJECT (2). WIREIMAGE/GETTY IMAGES.
FLEX APPEAL
“I used to be a gymnast, and I’ve been practicing yoga since I was 17. I love how it builds strength and flexibility.” TOP AND PANTS
Hervé Léger by Max Azria. RINGS Jemma Wynne. OPPOSITE SWEATER Vince
“if you take care of yourself, you can give more to everything else.” Hair, Peter Butler for Wella Professionals; makeup, Ana Marie for The Wall Group; manicure, Chanel celebrity manicurist Gina Viviano. See Get-It Guide.
tropical fruit and cake trifle 1 package (3.4 oz) vanilla pudding Vegetable oil cooking spray 1½ cups sugar, divided 1 cup cake flour, sifted ⅛ tsp salt 12 large egg whites (or 2¼ cups store-bought egg whites)
½ tsp cream of tartar ½ cup peach jam ½ cup shredded coconut 1½ cups heavy cream ½ tsp coconut extract 8 cups fruit, such as mango, papaya, kiwi, strawberries, banana, cut into 1-inch pieces
Make pudding as directed on package. Heat oven to 350°. Line a 13" x 17" baking pan with parchment paper; coat with cooking spray. In a bowl, combine ¾ cup sugar, flour and salt. In another bowl, beat egg whites with an electric mixer until foamy. Add cream of tartar; beat until soft peaks form. Slowly add remaining ¾ cup sugar, beating until mixture is thick and shiny. Fold flour mixture into egg mixture in four batches; spread batter in pan. Bake until golden, 20 to 25 minutes. Loosen sides of cake with a knife; let cool. In a bowl, microwave jam for 30 seconds. Invert cake on cutting board; spread with jam and cut into 2-inch squares. In a nonstick pan over medium-high heat, toast coconut, stirring, 4 minutes. In another bowl, beat cream and coconut extract with an electric mixer until peaks form. Reserve ¼ cup whipped cream. Fold pudding and ¼ cup coconut into remaining whipped cream. In a large glass bowl, assemble trifle: Layer ⅓ cake squares, ⅓ fruit and ⅓ pudding mixture; repeat twice. Top with remaining ¼ cup whipped cream and ¼ cup coconut. Serves 16 THE SKINNY 321 calories per serving, 11 g fat (7 g saturated), 52 g carbs, 2 g fiber, 6 g protein
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chic sweets
Luscious, fruit-ďŹ lled desserts that only taste insanely indulgent Recipes by Marge Perry Photographs by Christopher Testani
PlumMarzipan Galette See page 130 for recipe.
orangecranberry bundt cake Vegetable oil cooking spray 3 cups plus 1 tbsp all-purpose flour, divided 2 cups granulated sugar 1 tbsp baking powder ½ tsp baking soda ½ tsp salt 4 eggs ¾ cup lowfat buttermilk ½ cup olive oil ⅓ cup freshly squeezed orange juice 2 tsp orange zest 1 tsp vanilla extract ½ cup dried cranberries, coarsely chopped 1 cup confectioner’s sugar 3 tbsp Grand Marnier orange liqueur Heat oven to 350°. Coat a 10" Bundt pan with cooking spray and dust with 1 tbsp flour. In a bowl, combine remaining 3 cups flour, granulated sugar, baking powder, baking soda and salt. In another bowl, whisk eggs, buttermilk, oil, orange juice, zest, vanilla and cranberries; stir into flour mixture and pour into pan. Bake until toothpick inserted into cake comes out clean, about 40 minutes. Let rest 15 minutes; transfer cake to wire rack and cool completely. In a bowl, mix confectioner’s sugar and orange liqueur until smooth. With a skewer, poke several holes in top of cake and drizzle with glaze. Serves 16 THE SKINNY 329 calories per serving, 9 g fat (2 g saturated), 57 g carbs, 1 g fiber, 4 g protein Food styling, Anne Disrude; prop styling, Kira Corbin.
phyllo flowers with sorbet and blueberries 8 sheets (9" x 14") phyllo dough, thawed 2 tbsp butter, melted ⅓ cup sugar plus 1 tbsp sugar, divided 1 bag (12 oz) frozen blueberries, thawed 2 tsp cornstarch Pinch nutmeg 1 pint fresh blueberries 1 pint raspberry sorbet Heat oven to 350°. Brush 1 sheet phyllo lightly with butter and sprinkle a pinch of sugar around border; gather edges and place in mufin pan cup, lining bottom and sides. Repeat with remaining sheets. Bake until crisp, 7 to 8 minutes. Let rest in pan 2 to 3 minutes; transfer cups to a wire rack and cool. In a saucepan, boil thawed blueberries, cornstarch, remaining ⅓ cup sugar and nutmeg. Cook until syrupy, stirring occasionally, 5 minutes. Remove from heat; mash berries lightly and cool, 15 minutes. Stir in fresh berries. Assemble flowers: Fill each cup with ¼ cup sorbet and top with berry mixture. Serves 8 THE SKINNY 203 calories per serving, 4 g fat (2 g saturated), 42 g carbs, 3 g fiber, 1 g protein
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cherry pistachio slice-and-bake cookies 2½ cups all-purpose flour ½ tsp baking soda ¼ tsp salt 1 cup sugar 6 tbsp unsalted butter, at room temperature ¼ cup canola oil
2 large eggs 1 tsp vanilla extract ¼ cup dried cherries, chopped 2 oz dark chocolate (60%–70% cacao), chopped Vegetable oil cooking spray ½ cup pistachios, finely chopped
In a bowl, combine flour, baking soda and salt. In a separate bowl, using an electric mixer, beat sugar, butter and oil until smooth. Add eggs and vanilla; beat until combined. Add flour mixture to egg mixture in 5 batches. Stir in cherries and chocolate. Divide dough in half; form into two logs, 2 inches by 8 inches; wrap in plastic wrap and freeze, 1 hour. Heat oven to 350°. Coat 2 baking sheets with cooking spray. Spread nuts on a cutting board; roll logs in nuts. Cut logs into 20 slices each and arrange on baking sheets. Press cookies lightly. Bake until golden, 8 to 9 minutes; transfer to wire rack. Makes 40 cookies THE SKINNY 101 calories per cookie, 5 g fat (2 g saturated), 13 g carbs, 1 g fiber, 2 g protein
MMM, COOKIES
Find tons of low-cal holiday cookie recipes at Self.com/ fooddiet.
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chocolate meringues and strawberries 1 bag (16 oz) frozen strawberries, thawed, halved ¾ cup plus 2 tbsp granulated sugar, divided 1 tsp balsamic vinegar 3 egg whites, at room temperature ¼ tsp cream of tartar 5 tsp cocoa powder, sifted ¾ cup heavy cream 2 tbsp confectioner’s sugar 2 oz dark chocolate (60%–70% cacao), shaved Heat oven to 325°. In a bowl, combine strawberries, 2 tbsp granulated sugar and vinegar. Using an electric mixer, beat egg whites until peaks form. Add cream of tartar and a pinch of salt; beat to combine. Slowly add remaining ¾ cup granulated sugar, beating until stif peaks form. Sprinkle cocoa over egg mixture; whip until just combined. Spread into 6 mounds, 3 inches each, on a parchment paper–lined baking sheet. Make an indentation in the middle of each meringue so sides are ½-inch thick. Place in oven, reduce temperature to 300° and bake until meringues are dry on outside and soft in center, 50 minutes. Cool on sheets. Using an electric mixer, whip cream and confectioner’s sugar. Top meringues evenly with berry mixture, whipped cream and chocolate. Serves 6 THE SKINNY 324 calories per serving, 16 g fat (10 g saturated), 45 g carbs, 3 g fiber, 4 g protein
It’s playtime! Don’t let stufy, so-tightyou-can’t-sit dresses hold you back from having a blast. Pick outfits that show of your best assets and move with you. So you can…
Photographs by David Gubert
Body-baring and sporty— like a tennis dress for the dance floor DRESS Victoria Victoria Beckham, $995. CHAIN CUFF Kenneth Jay Lane, $200. PYRAMID CUFF Coach, $198 OPPOSITE TANK
$2,265, and SKIRT $2,180, Isabel Marant. EARRINGS Kenneth Jay Lane. RING Lisa Freede, $70. BOOTIES Alexandre Birman, $750 Fashion director, Evyan Metzner
115
As chic as a dress, but as comfy as your favorite warm-up pants
Kick, dip, drop it low: This relaxed getup flaunts your long-leg action. JUMPSUIT 10 Crosby
Derek Lam, $395.
NECKLACE Michael Kors, $125. WATCH
Dior Timepieces, price upon request. SHOES Schutz, $200
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A stretchy body-con, with racing stripes of “diamonds” down the sides, highlights your curves. DRESS Catherine Malandrino, $1,290. WING RING Lisa Freede, $95. STONE RING Ippolita, $595
Hip-hugging pants stay put during, well, hip shaking.
Your payof for all those crunches, planks and pilates sessions. TOP $325, and PANTS $1,000, Pierre Balmain. EARRINGS
HervĂŠ Van der Straeten, $385
Play peekaboo with those sculpted stems. You can, with a dress that slits to your hip. DRESS Pierre Balmain, $700. NECKLACE R.J. Graziano, $125. RING Jennifer Zeuner Jewelry, $220. SHOES Jimmy Choo, $850
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Thank you, boot camp— this top does beautiful justice to those push-ups. TOP $295, and SKIRT
$695, Jenni Kayne.
CUFF Hervé Van der
Straeten, $770
A short hemline makes twirling easy, and with this cutout back—how can you not?
Your new hotnight-out BFF (body-flaunting frock) is here. DRESS Roberto Cavalli, price upon request. SHOES René Caovilla, $1,340
Hair, Eric Gabriel for Rene Furterer; makeup, Robert Greene for MAC; manicure, Tatyana Molot for Azature; model, Eve at MC2. See Get-It Guide. Text by Kate Sandoval
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DRAMATICALLY SMOKY EYE Rich, velvety purple shadow looks SEXY AND CHIC;
the shade’s less obvious than I’m-trying-tobe-hot black.
GO
You’ve done the red lip, so here are three fresh ways to play up (wayy up) your best features. By Rachel Hayes Photographs by David Gubert
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COPPER ALL OVER Summer doesn’t have the exclusive on glow; metallics give skin PARTYREADY RADIANCE.
They’re energizing, too—late nights won’t be written all over your face. Fashion director, Evyan Metzner; hair, Frank Rizzieri for Rsession Tools; makeup, Angie Barton for Chanel; manicure, Alessandra Falugi for Creative Management MC2; model, Georgina Howard at Ford. Still lifes: Claire Benoist. Location: Photopia Studios. See Get-It Guide.
SMOKY K EYE FYI
Line upper lids in charcoal; layer violet shadow on top, then sweep up so color fades just below your brow bones, says New York City makeup artist Romy Soleimani. Finish with black volumizing mascara. OR GO SOFTER Skip liner, dab on shadow with a finger, smudge. NARS Guy Bourdin Cinematic Eyeshadow in Rage, $24; Sonia Kashuk Synthetic Pointed Eye Liner Brush, $30 (for 10-piece set)
SUPER GRAPHIC LINER The cat eye, only more meow. FIERCE AND FAB, it exudes confidence—always your best accessory. Sweater, Catherine Malandrino. OPPOSITE Shirt, Tome
LINER FYI
COPPER FYI
Start with satin-finish foundation, followed by full-on coppery blush and shadow, says Los Angeles makeup pro Troy Jensen. Layer black and bronze liner around eyes. Last, peachy gloss. OR GO SOFTER Do just cheeks and lips in copper with neutral shadow on eyes. Clarins Graphic Expression Face & Blush Powder, $35; Tory Burch Face Brush, $48
Dip shadow brush into water, then brown shadow, and create a traceable shape. Top with a black liquid-liner pen; close eyes and hit with blow-dryer on cool to set. OR GO SOFTER Make it thinner (think Bic, not Sharpie), extended just past corners. Clinique All About Shadow Neutral Territory 2 palette, $36; L’Oréal Paris The Blackbuster by Infallible jumbo marker liner, $9
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YOU’RE SLIMMER THAN YOU THINK
Bloat can expand a belly up to 5 inches. Gulp.
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Feeling bloated after meals, making several restroom visits before noon: In a SELF survey of 500-plus women, 74 percent said they’ve got belly issues. We took your problems to docs, so you can feel as good as you look. By Patti Wolter
DON’T CRAMP YOUR STYLE
Forgiving clothes—loose waistbands, stretchy tops—can help ward of heartburn (and make bloating more bearable).
#1 ISSUE: BLOAT. FIX IT FAST… Your goal: Get out gas, a by-product of digestion and a major cause of bloating. Experts recommend doing slow bicycle crunches or climbing stairs. Exercises that contract and release abs get your bowels moving, easing out gas and waste, experts say. Other helpers, from Robynne Chutkan, M.D., founder of the Digestive Center for Women in Chevy Chase, Maryland, and author of Gutbliss: Sip tea made with crushed fennel seeds (about ½ teaspoon per cup of water), which can relax the gastrointestinal (GI) system, or down a gas-busting OTC simethicone tablet.
AND FIX IT FOR GOOD
Q
Eat more (yes, more) fiber. “As it moves through the GI tract, fiber absorbs water, pushes waste through and clears passageways, allowing gas to escape,” Dr. Chutkan explains. Most of us get only 15 grams a day of the 25 g recommended for women, so eat your share. Space it through the day, so it doesn’t hit you all at once.
Cut back on culprits. Tackle the ingredients that could create that food-baby feeling one at a time. First up, sugar: Many people can absorb at most 12 tsp (about 50 g) a day of fructose; excess ferments in your large intestine, creating gas and bloating. Processed foods like crackers, spaghetti sauce and salad dressings often pack extra sweet stuf, so check labels; stick with no more than 5 tsp (20 g) of added sugar a day. If easing up on sugar doesn’t help, try reducing wheat—even for people who aren’t gluten-intolerant, other components in it can bring on bloating, per research from Monash University in Victoria, Australia. Give it up for a month to see how you feel, Dr. Chutkan advises. And if you love bloat-inducing cruciferous veggies, like broccoli and cauliflower, cooking them reduces gas-causing compounds. Got (less) milk Lactose intolerance means your gut is short on the enzyme needed to digest the sugar found in dairy products, which may lead to bloat, diarrhea and nausea. Scale back on food containing milk to see if it helps (a little may still be OK); if so, go to your doc for tests; he may advise popping a lactase supplement with food. Swap out your Pill. Some oral contraceptives contain a lot of estrogen; that can make kidneys retain fluids, bringing on bloat. Ask your gyno about minipills (like Ortho Micronor or Nor-QD), which use only progestin, or a low-estrogen Pill. Caption source, page 126: Gastroenterology, October 2006. Additional information throughout: American Gastroenterological Association.
Will a cleanse help my gut? That nasty vinegar concoction won’t do much for your out-to-there belly or your digestive system. “There is no evidence that a cleanse helps with good gut health,” says gastroenterologist Linda A. Lee, M.D. Intestines aren’t full of unhealthy guck that requires emptying out to make room for “good” bacteria. Your system knows how to regulate itself.
Q ARTHUR BELEBEAU; FASHION DIRECTOR, EVYAN METZNER. MAKEUP, ANGIE BARTON FOR CHANEL . PREVIOUS SPREAD, RIGHT: LAURENCE LABORIE/FOL IO-ID.COM. SWIMSUIT: BECCA BY REBECCA VIRTUE. SEE GET-IT GUIDE.
How come I get butterflies in my belly when I’m nervous? Your GI tract has about 100 million neurons (experts call it “the second brain”), which constantly message with your actual brain. So basically, when you get nervous, your brain starts firing out frantic signals and your gut senses them; nerves in the lining flare up, causing that fluttery feeling—which freaks your mind out even more. To stop the feedback loop, distract your brain by listening to a good pump-you-up song.
OTHER TOP TUMMY BUMMERS (AND RELIEF)
All you can think is: I’m so stopped up. Your body’s refusing to move stuf through your system. Fewer than three bowel movements a week: a sign you’re oficially constipated. FIX IT FAST Try a dose of an OTC stool softener, which moistens rock-hard BMs and makes them easier to pass. FIX IT FOR GOOD If you’re prone to backups, try a fiber fix, says Linda A. Lee, M.D., director of the Johns Hopkins Integrative Medicine & Digestive Center. To boost a low intake to the recommended 25 g a day, increase gradually—each week, eat an extra 5 g daily. If you’re constipated for several weeks in a row, or if it’s ruining your life, check in with your doctor.
Girls’ night out and you’re burning up inside. Welcome to heartburn: The sphincter between your stomach and esophagus that usually keeps acids down is malfunctioning (and what you ate and drank may have made it worse). Now the stuf from your stomach is surging up into your esophagus and maybe throat, too, resulting in the fiery feeling and often a nasty aftertaste. FIX IT FAST Popping a stick of gum to stimulate production of saliva, an acid bufer, may help. For more serious pain, OTC antacids like Tums or Rolaids can neutralize acid and ease the burning. FIX IT FOR GOOD Cut back on spicy foods, alcohol, bubbly beverages and cafeine (including chocolate): They can relax the sphincter, which lets acid seep up. Try smaller meals further apart (a too-full stomach can push open that muscle). If you get heartburn more than twice a week or it’s really bad, your doc may advise diet and lifestyle changes or meds.
Bathroom breaks rule your life. As in, you can’t venture more than 50 feet from a stall due to agonizing stomach cramps that don’t let up until an episode of intense diarrhea or equally unpleasant straining. There’s a good chance you’ve got irritable bowel syndrome (IBS), says Laurie Keefer, Ph.D., associate professor of medicine at Northwestern University Feinberg School of Medicine. Stress seriously exacerbates it, irritating your gut even more. FIX IT FAST OTC peppermint-oil capsules can relax GI muscles to relieve cramps and ease pain (look for “enteric-coated”—they slide through your stomach to your intestines). If you’re super stressed, there’s no better instant fix than deep breathing, notes Keefer, who tells patients, “Say to yourself, ‘This isn’t a catastrophe; it will pass.’” FIX IT FOR GOOD If a doc determines that you have IBS, treatment may consist of dietary changes, including limiting dairy, cafeine and fatty foods; eating smaller meals; and/or taking low-dose antidepressants, shown to reduce the GI tract’s sensitivity to pain in some people. He may also advise exercise and hypnotherapy to ease discomfort and control stress.
It’s 4 A.M., and you’re waking up in pain. If it’s a gnawing or burning sensation in your midabdomen, you may have gastritis, irritation of your stomach lining. Pain can strike day or night, even waking you up. A common cause is overpopping painkillers like ibuprofen or aspirin, which can reduce prostaglandins, substances in your gut that help preserve your stomach lining. Sometimes this can happen even if you’ve only been on the painkillers a week for, say, a sports injury. FIX IT FAST Switch to a med that doesn’t cause stomach irritation, like acetaminophen. “Then eat small, frequent meals so your body doesn’t have to work hard to digest them, like bland chicken soup, which can soothe your stomach,” Dr. Chutkan says. Also, ask your doc about a prescription for sucralfate, which helps lessen the nagging burn and coats your stomach lining. FIX IT FOR GOOD If the pain doesn’t abate or it gets worse, or if your stools are darker than usual, you may have an ulcer. See your doctor for tests to figure it out.
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chic sweets (continued from page 113)
plum-marzipan galette Vegetable oil cooking spray 1½ lb Italian plums, pitted and sliced ⅓ cup plus 1 tsp sugar, divided ¼ tsp ground cardamom 2 tbsp all-purpose flour 1 trans-fat-free refrigerated ready-to-bake pie crust dough (7.5 oz) ¼ cup marzipan, crumbled into ¼-inch pieces 1 large egg, lightly beaten Heat oven to 375°. Coat a large rimmed baking sheet with cooking spray. In a bowl, toss plums with ⅓ cup sugar and cardamom. Dust flour on work surface; roll out dough to a 14-inch diameter and transfer to baking sheet. Leaving a 2-inch border, sprinkle marzipan on dough. Arrange plums in circular pattern over marzipan. Fold and pleat edges toward center. Brush dough with egg and sprinkle with remaining 1 tsp sugar. Bake until crust is golden, 22 to 26 minutes. Cool; serve. Serves 12 THE SKINNY 176 calories per serving, 7 g fat (1 g saturated), 26 g carbs, 1 g fiber, 2 g protein
SELF IS A REGISTERED TRADEMARK OF ADVANCE MAGAZINE PUBLISHERS INC. COPYRIGHT ©2013 CONDÉ NAST. ALL RIGHTS RESERVED. PRINTED IN THE U.S.A. VOLUME 35, NO. 12. SELF (ISSN 0149-0699) is published monthly by Condé Nast, which is a division of Advance Magazine Publishers Inc. PRINCIPAL OFFICE: The Condé Nast Building, 4 Times Square, New York, NY 10036. S. I. Newhouse, Jr., Chairman; Charles H. Townsend, Chief Executive Officer; Robert A. Sauerberg, Jr., President; John W. Bellando, Chief Operating Officer/Chief Financial Officer; Jill Bright, Chief Administrative Officer. Periodicals postage paid at New York, NY, and at additional mailing offices. Canada Post Publications Mail Agreement No. 40644503. Canadian Goods and Services Tax Registration No. 123242885-RT0001. Canada Post: Return undeliverable Canadian addresses to P.O. Box 874, Station Main, Markham, ON L3P 8L4. POSTMASTER: Send all UAA to CFS. (See DMM 707.4.12.5); NONPOSTAL AND MILITARY FACILITIES: Send address corrections to SELF, P.O. Box 37662, Boone, IA 50037-0662. FOR SUBSCRIPTIONS, ADDRESS CHANGES, ADJUSTMENTS OR BACK-ISSUE INQUIRIES: Please write to SELF, P.O. Box 37662, Boone, IA 50037-0662, call 800-274-6111 or email subscriptions@self.com. Please give both new and old addresses as printed on most recent label. Subscribers: If the U.S. Postal Service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. If during your subscription term or up to one year after the magazine becomes undeliverable, you are ever dissatisfied with your subscription, let us know. You will receive a full refund on all unmailed issues. First copy of new subscription will be mailed within eight weeks after receipt of order. Address all editorial, business and production correspondence to SELF Magazine, 4 Times Square, New York, NY 10036. For reprints, please email reprints@condenast.com or call 717-505-9701, ext. 101. For reuse permissions, please email permissions@condenast.com or call 800-897-8666. Visit us online at Self.com. To subscribe to other Condé Nast magazines on the World Wide Web, visit CondeNet. com. Occasionally, we make our subscriber list available to carefully screened companies that offer products and services that we believe would interest our readers. If you do not want to receive these offers and/or information, please advise us at P.O. Box 37662, Boone, IA 50037-0662 or call 800-274-6111.
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+GET-IT GUIDE Cover Rash guard, Vitamin A, $92; Bloomingdale’s. Bikini (top not shown), $79; Triangl.com.au. Earrings, Tifany & Co., $4,900; Tifany .com. Watch, Chanel, $5,600; 800-550-0005. Page 6 Sports bra, Michi, $115; MichiNY.com. Shorts, Onzie Active Apparel, $44; Onzie.com. Cuf, Heather Belle and Co., $210; HeatherBelleCo.com. Page 41 Dress, $2,385; Blumarine.com. Necklace, $120; LisaFreede.com. Belt, $45; ClubMonaco .com. Clutch, Mawi, $840; ShopKitson.com. Page 52 Shorts, Lululemon Athletica, $42; Lululemon.com. Sneakers, $170; Adidas.com. Page 62 Shirt, Comptoir des Cotonniers; 212-4605289 for similar styles. Panties, Huit 8; Huit.com for information. Bracelet, $38; MaLiBeads.com. Page 64 Shirt, $85; Nike .com. Shorts, $205; Rapha.cc. Shoes, $100; Specialized.com. Page 67 Sports bra, $45; Nike.com. Shorts, Elisabetta Rogiani, $61; Rogiani.com. Sneakers, $150; Adidas.com. Page 70 Top, $218; FlagpoleSwim.com. Shorts, Elisabetta Rogiani, $61; Rogiani.com.
Page 100 Shorts, Lululemon Athletica, $42; Lululemon .com. Sunglasses, $156; Nike.com. Fitness bracelet, $149; Nike.com. Shoes, Puma, $65; Shop.Puma.com. Pages 104–105 Tank, $235, and shorts, $185; HouseOfMai.com. Earrings, Tifany & Co., $4,900; Tifany .com. Bracelet (top), $1,460; CarrieHofmanJewelry.com. Bracelet (bottom), Jennifer Meyer, $1,850; Barneys New York, 310-276-4400. Page 106 Pink sweater, $295; Vince.com for stores. Page 107 Top, $1,340, and pants, $3,440, Hervé Léger by Max Azria; HerveLeger .com. Rings, Jemma Wynne, $2,350 to $5,500 each; Neiman Marcus, 415-362-3900. Page 114 Tank, $2,265, and skirt, $2,180, Isabel Marant; 323-651-1493. Earrings, Kenneth Jay Lane; 877-9535264 for similar styles. Ring, $70; LisaFreede.com. Booties, Alexandre Birman, $750; Saks Fifth Avenue. Page 115 Dress, Victoria Victoria Beckham, $995; VictoriaBeckham.com. Chain cuf, Kenneth Jay Lane, $200; 877-953-5264. Pyramid cuf, $198; Coach.com. Page 116 Jumpsuit, 10 Crosby Derek Lam, $395; Saks.com. Necklace, Michael Kors,
$125; 866-709-5677. Watch, Dior Timepieces, $32,500; 866-675-2078. Shoes, Schutz, $200; Schutz-Shoes .com. Page 117 Dress, Catherine Malandrino, $1,290; 212-929-8710. Wing ring, $95; LisaFreede.com. Stone ring, $595; Ippolita .com. Page 118 Top, Pierre Balmain, $325; Scoop NYC, 212-925-3539. Pants, Pierre Balmain, $1,000; Neiman Marcus. Earrings, Hervé van der Straeten, $385; VanDerStraeten.fr/en for information. Page 119 Dress, Pierre Balmain, $700; Zappos.com. Necklace, $125; RJGraziano.com. Ring, Jennifer Zeuner Jewelry, $220; JenniferZeuner.com. Shoes, $850; JimmyChoo .com. Page 120 Top, $295, and skirt, $695; JenniKayne .com. Cuf, Hervé van der Straeten, $770; VanDerStraeten.fr/en for information. Page 121 Dress, price upon request; RobertoCavalli.com for stores. Shoes, $1,340; ReneCaovilla.com. Page 124 Shirt, Tome, $345; TomeNYC.com. Page 125 Sweater, Catherine Malandrino, $295; RevolveClothing.com. Page 126 Swimsuit, Becca by Rebecca Virtue, $108; EverythingButWater.com.
Statement Required by 39 U.S.C. 3685 showing the Ownership, Management and Circulation of SELF, published monthly (12 issues) for October 1, 2013. Publication No. 489-430. Annual subscription price $17.97. 1. Location of known ofice of Publication is 4 Times Square, New York, NY 10036. 2. Location of the Headquarters or General Business Ofices of the Publisher is 4 Times Square, New York, NY 10036. 3. The names and addresses of the Publisher, Editor and Managing Editor are: Publisher, Laura McEwen, 4 Times Square, New York, NY 10036. Editor, Lucy S. Danziger, 4 Times Square, New York, NY 10036. Managing Editor, Erin Hobday, 4 Times Square, New York, NY 10036. 4. The owner is: Advance Magazine Publishers Inc., published through its Condé Nast division, 4 Times Square, New York, NY 10036. Stockholder: Directly or indirectly through intermediate corporations to the ultimate corporate parent, Advance Publications Inc., 950 Fingerboard Road, Staten Island, NY 10305. 5. Known bondholders, mortgagees and other security holders owning or holding 1 percent or more of total amount of bonds, mortgages or other securities are: None. 6. Extent and nature of circulation Average No. Copies each issue during preceding 12 months a. Total No. Copies 1,946,501 b. Paid Circulation (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541 1,195,371 (2) Mailed In-County Paid Subscriptions Stated on PS Form 3541 0 (3) Paid Distribution Outside the Mails Including Sales Through 174,520 Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS® (4) Paid Distribution by Other Classes of Mail Through the USPS 0 c. Total Paid Distribution 1,369,891 d. Free or Nominal Rate Distribution (1) Free or Nominal Rate Outside-County Copies included on PS Form 3541 127,507 (2) Free or Nominal Rate In-County Copies included on PS Form 3541 0 (3) Free or Nominal Rate Copies Mailed at Other Classes Through the USPS 0 (4) Free or Nominal Rate Distribution Outside the Mail 6,797 e. Total Free or Nominal Rate Distribution 134,304 f. Total Distribution 1,504,195 g. Copies not Distributed 442,306 h. Total 1,946,501 i. Percent Paid 91.07% j. Paid Electronic Copies 41,974 k. Total Paid Print Copies (Line 15c) + Paid Electronic Copies 1,411,865 l. Total Print Distribution (Line 15f) + Paid Electronic Copies 1,546,169 m. Percent Paid (Both Print & Electronic Copies) 91.31% 7. I certify that all information furnished on this form is true and complete. (Signed) John W. Bellando, Vice President
Single Issue nearest to filing date 1,890,171 1,159,897 0 200,658
0 1,360,555 132,234 0 0 7,382 139,616 1,500,171 390,000 1,890,171 90.69% 46,850 1,407,405 1,547,021 90.98%
Until further notice, celebrate everything
“At dinner with a friend, we randomly ordered champagne with sparklers. When the waitress asked what the occasion was, I almost made up a story but then said, ‘We just think it’s awesome.’ You don’t need an excuse to enjoy life!” Tell yourself: Every day is worth fireworks. Share #YourMoment with SELF on Instagram or Twitter. Your photo could be featured here, like this one by reader and surgeon Heather Dunlap, D.O., 28, of Youngstown, Ohio.
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HEATHER DUNLAP. INSET, ALEXANDRA MESEKE.
#YOUR MOMENT