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Filed: 06-04 2012

Title: OPPOSER'S NOTICE OF RELIANCE ON PRINTED PUBLICATIONS

Part 6 OF 13

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new wonder

Beauty secrets

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Spring fashions that trim your trouble zones

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on the cover 45 Eva Mendex How she slimmed down and shaped up

82 Take Inches oft Fashions ti trim your trouble zones

98 How 73 million women are secretly sabotaging their health. Are you one of them?

106 No more mindless munching! Take charge of your stress eating for good

134 "How I lost 175 pounds"

172 Eat this, lose weight: The new wonder food for women

186 The sexiest bodies in Hollywood: Yes, they sweat!

198 Beauty secrets of the stars: their looks at home

shape your life

25 SHAPE YOUR UFE NEWS The happiest cities...tax-time relief... spring-clean your closet_and more

32 HEALTHY MIND AND BODY WORKOUT SECRETS OF THE STARS One celebrity trainer tells all. By David Kirsch

36 ESCAPES High-tech hotel perks...and more

38 VENTURE OUT HOW TO VACATION LIKE A CELEBRITY The cities, hotels, and restatirants where you can feel like a star:By Dimity McDowell

45 UP CLOSE WITH EVA MENDES HOW I GOT MY BEST BODY EVER The sultry actrest' shares her healthy diet and workout secrets. By Claire Connors

180 THE SEXIEST BODIES IN HOLLYWOOD Halle, Cameron, Beyonce—the stars who most inspire Shape readers. By Claire Connors

look great

53 BEAUTY NEWS New lilac shades for lids...One ingredient that makes your skin healthier...and more

56 BEAUTY FINDS EAU DE COUTURE New scents from your favorite designers. By Carly Cardellino

58 BEAUTY CAA YOU CAN MINIMIZE YOUR PORES Plus, how to tailor your makeup for glasses

60 BEAUTY ibt SOOTHE AN ITCHY, DRY SCALP Banish the flakes for good. By Mary Rose Almasi

62 BEAUTY IN ACTION 5 WAYS TO GET A HEALTHY, RADIANT SMILE Steps so e,ay, they'll make you grin. By Virginia Sole-Smith

What do you get when you cross a foundation with minerals?

More beautiful.

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72 STYLE NEWS Look pulled together, not stuffy... how to shop like the stars_and more

74 STYLE FINDS BARE NECESSITIES Soft, alluring lingerie in the most flattering hues. By Maggie Hong

76 FASHION latiA LOOK TALLER AND SLIMMER Perfect styles for petites. By Jacqui Stafford

78 RUNWAY Rx SPRING JACKETS TO BUY NOW Escape the chill with breezy coats. By Misty Huber

80 FASHION AND FUNCTION LET YOUR WORKOUT SHINE Bags, bras, and more in one futuristic shade. By Maggie Hong

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82 FASHION WORKBOOK FOUND! WORKOUT WEAR WITH FLAIR Suit your shape BY 'Katie Goldsmith

198 FROM RED CARPET TO REAL UFE Re-create your favorite stars' looks—at home. By Mary Rose Almasi

206 A STAR IS BORN Spring's best looks are rich and retro with a dash of Tinseltown glamour

222 INSTANT STYLE UPDATES THE FINISHING TOUCH These accessories add class. By Maggie Hong

live healthy

91 UVE HEALTHY NEWS Advice for aching backs_the best stress-relieving took-and more

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98 HEALTH REPORT YOUR NEW 4t1 GET-HEALTHY MISSION: GET MORE SLEEP Seven reasons why you can't afford to skimp. By Lauren Wiener

106 WEIGHT-LOSS WORKBOOK BEAT STRESS EATING Pinpoint your triggers and stop binges before they start By Sharon Liao

cover look Eva wears a Montero bildni

Photogniphy Joy Davies Ovattve direedan Dimity Jones kUir Campbell Macaulay (Or soloattistscom Meireup Cdlier StrOnd for doudaragengicom Styling Amber Seders

To get a lock Ike Eva's. try Products ftorn Revlon On dieted CotorSbly malceop in Tiue Beige and bronze( in Suniessed 13ronze On her cheeks Powder dish in Wine With Everything On her Ilps Super Lustrous Shiny Sheers in Sheer Arbanglow On her eyes Colo-Stay 12 Hoz eye shadow In Node Elements. Luxurious Cold eyerner in Mack Velvet, and Fabulash mascara in Blacked Black

Shot on location at the Viceroy Palm SPralSis

get fit 113 GET FIT NEWS Relief for side cramps... hikers that fit..the hottest new workouts...and more

124 GRAB YOUR BIKE Continue the cycle with month two of our triathlon training workout By Jeanine Detz

128 DO IT RIGHT A BETTER WAY TO SLIM YOUR HIPS A multitasking, super-firming step-up. By Jeanine Detz

130 SUCCESS STORIES Two women, two weight-loss strategies, two tales of transformation. By Sarah Robbins

136 TARGET TRAINING GET A STRONGER, SEXIER BACK Tone up before strapless season. By Jeanine Detz

144 WEIGHT-LOSS DIARY AVOIDING FOOD FIGHTS Dara keeps the peace at the dinner table. By Dare Chadwick

146 WORKOUT EXPRESS THE 600-CALORIE WORKOUT A high-energy elliptical plan. By Janet Lee

150 MAKE OVER YOUR BODY This routine tones you up—and gives you bikini-body confidence. By Janet Lee

186 GET AN A-UST BODY The fat-blasting, muscle-challenging workouts celebs swear by. By Stacy Whitman

e

157 EAT RIGHT NEWS A no-guilt dessert and more

164 THE HEALTHY KITCHEN HOW PASTA CAN KEEP YOU SLIM Easy ways to make it low-cal. By Mollie Katzen

166 QUICK & HEALTHY THE NEW HOT LUNCH Hearty sandwiches with good-for-you ingredients. By Jason Denton

172 SMART EATING 101 THE NEW WONDER FOOD FOR WOMEN Cereal helps you stay healthy. By Tula Karras

178 WEIGHT-LOSS GSA WHY HE SHEDS POUNDS FASTER. Plus, the calorie-torching benefits of outdoor exercise. By Suzanne Schlosberg

192 HOW STARS STAY SUM Tricks from women whose careers depend on staying svelte. By Anne Marie O'Connor

also...

16 CONTRIBUTORS

18 HOTLINES Letters from our readers

22 EDITOR'S LETTER By Valerie Latona

236 ONE SIMPLE CHANGE SWAP DIET SODA FOR WATER New research shows it could help you lose weight

Meet your digital personal trainer Need

expert advice to walk you through Shape's must-cio moves? Get a demo anytime at shape.comMdeos

Sign up for e4ips Order our best advice at shape.

corn/newsletter and each

month you'll get an e-mail highlighting ways to be your healthiest self.

Nik Eat healthy all week P Follow a decadent weekend with this sensible yet satisfying seven-day meal guide and drop pounds. Log on to shape.com/eafright.

WIN... Eva's favotfte things One reader will win a tick and Nora malo3up tote with more than $500 worth of Eva Mendest must-haves fe3tured on page 46. To gets complete listaf prizesandtoster,93to

Shape needs you... /Start exercising

Your Pr8901811 right& Show your stuff as a leader model or a success story. Submit your application at shapes:an/model.

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SHAPE EDITOR IN CPNEF

VALERIE LATONA

CREATIVE DIRECTOR

_ DIMITY JONES

EXECUTIVE EDITOR TRISHA CALVO

MAMARIN3 EDITOR JEANNE RICO

ASSOCIATE NA/SARNO NAITO* JENNIFER MASON

DIDLITY !ODOM A.J. HANLEY, JANET LEE

DONEE DIRECTOR PISMO CARICTOR MICHELE TF_SSLER TOM ANN PACIELLO

SFROAL MtOJECTS EDITOR CLARE CONNORS

EXECUTIVE STYLE ONSCIOR jAcuui STAFFORD

UAW( DIRECIOR ROBIN INIMB/MAN GRUEN

SENIOR EDITOR JEANINE DETZ. FITNESS

SENOR WRITER SARAH ROBBINS

SENIOR ASISCCIATE ODEON GABRIF1I F GAYAGOY urEsME, SHARON UAO, RLITRITYNt LAUREN WIENER I.E.MTH

ASSISTANT MINNS EDITOR EDITOR AT UAW FOOTWEAR EDITOR SARA BODNAR DIMITY McDOWELL SARAH BOWEN SHEA

/MOWRY MANAGING EDITOR MARFSSA STEPHENSON

BEAUTY/FAEROE STYUCKETOR ATLASES.

KATE SERSAM

NM= FASHION IWO* MAGGIE HONG

SEMOR AZEOCIATIEDEOR EUTABETH KOPPE1MAN

ASSOCIATE MOORE CARLY CAROELL.43, RE.AuTr. KATIE GOLDSMITH. FASilsON

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INTERNS ANNA MAISANO. MARY KEARL AMY LAUGHLIN, BLASE LUCARELU,

SARAH RAPE SCARLETT STEAKLEY LAUREN TORRISI, STACEY VIVIRITO

CONTRINUTING EDITORS MARY ROSE ALMASI; TERI HANSOM MOLLIE ICATZEIE DAVID KIRSCOt

larLABEni somER, rio: SALLY WADYKA; LISA WRIELER

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ExEcunvE ASSISTANT TO THE Svp, GROW. PUSIUSHER DANA NEMO EXECUTIVE ASSISTANT TO THE VIVPUBLEDER MICAH ADRIANt

EASTERN OFFICE EASTERN ADVERTISING IMNAGBI JULIE DEGARMO SALEEDEVELOPMENT 'DIRECTOR RORY RACEY ELLIS

FEW Maass DIRECTOR AUDRA JULIANO REANT, DIRECTOR LAuBEA cosecA

ACCOUNT DIRECTOR LIZ MANNA SFITALEBi AceouHr MANAGERS MELISSA LUGAN, GINA WALDMAN

SOUTHEASTERN ACCOUNT MANAGER TYLER MOSS DIRECT RESPOOIEGMARKE1PUtC1 MANAGER STEPHANIE LAROSIUERE

AtNemson susINEst MANAGER KARA SARISKY SALES ASSISTANTS TRACY MALM, ELIZABETH McDERMOTT

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PROMOTIONS Diplom JOHN BALEN EVENT 14A/DONING DIRECTOR LORI DENOBLE PROMOTION-ART DIRECTOCIEFFREY DRAKE

MARKETING MANAGER SAMANTHA SCHNEIBOLK nom NeRcKANOrmomweal KRISTINE SOCHILONE

MERCHANDISING:MANAGER ANNA USA LOPEZ MERCHANDISING MANAGER MEREDITH I.. WALTMAN

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Exact/ME VICE PRESIDENT. 'DAMP FINANCIAL ormaat JOHN F. CRAVEN SENIOR VICE PRESUMED; HUMAN RESOURCES AND ADMINISIRATION DANIEL ROTSTEIN

OMR VICE PRESIDENT, OPERATIONS JOHN b. SWIDER VICE PIRESIDENT, FINANCIAL PLANNING st-ANALyNs mice NOLAN

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DAVID n-tomoson CORPORATE MAMMON IEDITOR MIKE BULLERDICK

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WIERNATIONAL EDITION ExKunvg ARMOR A. PIVOVAROV

JOE VVEIDER FOUNDING CHAIIMAN BEN WEIDER PRESIDENT, INTERHATIONAL FEDERATION OF BODYBUILDERS

Nee. York cancel Park Avenue.1091 Roos Haw TOW, NY 100IE Ca) 545-48C0 Fax CZ/2) 2514641 Los Angeles office. SOB Suite 305, Salta Monica. CA SOKX (310) 319-654S: Fax OKO 260.2975

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contributors . advisoryboarc

)"Capturing spring fashions with a Hollywood backdrop was such a kick," says photographer Roger Neve,who shot "A Star Is Born," page 206. "When we were at the Roosevelt

Hotel, I felt as If I was in an episode of

Entourage!" Neve lives in New York with his wife, Trish, and their sons, Noah, 8, and Max, 6. A die-hard soccer fan, Neve never misses an opportunity to play: "My assistants and I are always kicking a ball around the set." Neves work has appeared in Elk, Mark Claire, and Glamour.

> For Phil Jalbert,who has assisted photographer Jonty Davies on Shape's past 19 cover shoots, making Holly-wood's most beautiful women feel at home is an important part of his job. "I do everything lean to create a com-

fortable, friendly atmosphere—good chemistry on set makes

for better pictures." Also on his to-do list for this month's photo session: splashing Eva Mendes. 'We needed some waves," he explains. When he's home in Brooklyn, New York, Jalbert keeps fit by biking and playing tennis.

— >In "How Pasta Can Keep You Slim," 1/4 page 164, the first instillment of Shape's new column, "The Healthy Kitchen," contributing editor Mollie Katzen dishes on one of her favorite foods. "Pasta has a high satiety factor, so

you can have a modest portion and still feel full," says the chef and best-selling cookbook author. "Plus, I can't think of a tastier way to incorporate fresh vegetables into comfort food." Katzen's nine books include Moosewoori Cookbook and the forthcoming 101 Vegetabk Dishes I Can't Line Without.

>Claire C.orwtors, who writes Shape's cover profiles and also penned this month's "The Sexist Bodies in Holly-wood," page 180, not only works with celebrities, she works out with them. "I recently started going to a gym

that's frequented by Naomi Campbell and Karolina Kurkova,"

she explains. The special-projects editor says she finds new inspiration with every star encounter: "Kristin Davis [Shape's December cover model] spoke so passionately against smoking that I decided to quit!"

I SHAPE March 2007 I Shape.com

CHIROPRACTIC Denali Brian Futch, D.C. Chtet & Lhiroorart,c rheJ,che.

Group Cooqevi tachsoh

DERMATOLOGY Jeanine Downie, M.D. ,,,)ect ,y, image matulogy PC rcrca' J .

ner Acailerriy Beaiirtfiti Skin Of Cob'

Darrell S. Rigel, M.D. ps.,■ of i,-..,emnatology. Urwersify

Sc.h.,ol of Met:hi:ire New '6,1. City. conrr Deninatakivii:

Ruth TegalcS, M.D. Fioi.inde*, Dermatology PaTtners Inc Welleseyc Mass: niernber, Amencan Academy of Uerrhatotogy. Nth, Englarvi

Derrnatdcxycar Soc.:qv, ancl massa,-. huset; Medical SoCe,

EXERCISE PHYSIOLOGY Glenn Gaesser, Ph.D. PI efeSVat of e‘ercise rAilYsilo‘ogss UnrversilY of

virga Ci-anottasyiLle, Idk,w. ArreKan Co ,lege or Sports medicine. Indora aod editorial board member. SPorts mediCoe Desi

Russell Pate, PhD. Prira`esa-,a , of eirerrise sclence. U , iveisity of h Carolinaiurnbia

EXERCISE PSYCHOLOGY Jack Ragan, Ph.D. Professor of Wriesiology. Indiana UniwirsAy, Biournir,oton: rem,

fkroencan Academy of Kinesiology APhysic.at EdocaticAs

HEALTH Phylih Greenberger Pre.iidenZ 01 tne =',,notty

Ice Women's Health Research in wasivngfur, DC

Carol UvotI, M.D. Board-certified ob-gyn in New WY% City, Co-ar.JthOr of VagrnasM (wne.s ',float"

Vivian Pinn, M.D. Assocote director for research an wContK ,"

....! 0 reCtCA of 1.-rk Office of Ft esearch on WorTrenis 1-!eatth

Ire lational Institums of HeaRn E3ethescra, lid

HEALTH CLUBS/SPAS Mary Bemis • ,, nsolersgtodefosOascom, a tound,9 A/ref.:an sod

Jul Stevens Kinney Foi.nder arid director or buSoeSS develooment. Oi.ib One IrC

John McCarthy E xecutve director, Internabonal Health.

Pac...cti.ietA Soorrsctub A.st-OCkIl.rOn, ROStOn

INTEGRATIVE MEDICINE Herbert Benson, M.D. Pres■dent Mod/Body MeClw.....1: 1 ,151,tUte

at Harvard Medical School, author, 11-e Reisatatict Rescxyase and The Brealocit Principle

Pamela Peeke, M.D. Senior scientist and assistant professor or medicine, ,d,osion complementary rtii.edone, unieersits of Mai - yland, Baltimore

NUTRITION Nancy Clark RD. Sports nut , itiortst at Healthworks Ftness Center

fc.. Chrsistru Hill,Mass,wifhor Nancy Cark's Sayts Notrthao &Pelt:bock

John Foreyt, PhD. Drectof, Behavgne medicine rr-itr.sarch Center Baylor College of Medicine. Houston

James 0.11M, Ph.D. Drector, University of Coioracjc tturrirJon Cent e■ cofounder. Amerce on the Mave

Susan M. Milner, PhD, RD. Spats nuttritionrst at High Performance

Nutnt ■On. MerCer Island, Wash. author. iztmet Eating and Dower row

Berbera J. Rolls Ph.D. Profess°, and Guthne Char n rsJtr,Iey13t SC ,exes:

PenoSylvania State lirwersity: author. The Voq,mettics Eating Po.,

ORTHOPEDICS Nicholas A. 0/Nubile, M.D. Orthopedic consuftant Philadetpho Nem Basketbar

,y -id Pow F&alieti assistant crofessor, fir-mope-1k

--rri'rsPfr:ar of the linwerstry of Pennsymana

Kay Kirkpatrick, M.D. Orthopethc hand surgeon wan Resurger,s Atlanta clin ,Cal nstruCtrx in orthope,tcy st

D-nOni University School of Meekirre, Attanta

PSYCHOLOGY Carl Hamrnerschlag, M.D. caculty member: I.Jrwersir, of Anzona

School of Medicine, Tycso. n, author, The Theft of the Scant

Ann Kearney-Coolea, Ph.D. Director, Criscvinat, Psychotherapy institute authol, Cwarice OD,J, Mq1Ci Crionge

Ellen McGrath, Ph.D. Cil.h,ca/ health psychologist, Bridge of Coachiri9 at La Paestra Cente , for Preventative N.,ed.C,,,e. New Yor 6i

PUBUC HEALTH Barbara E. Ainsworth, Ph.D., M.P.H. PTofessor 0 exe,cise and

nutruo.al sciences, San Dego State tinnersity.Caltt

SPORTS MEDICINE Carol L Otis, M.D. Consultant in WOrnen":-. sirts , rrt•dr..-..r.:, and for

the W TA , co-author The AftVe:sc WOman Sinwai Ode. spoitsCittcrofrom

SPORTS PSYCHOLOGY Linda IC Bunker, Ph.D. Professor of kinesiology. UrwPfSity or Virigrn,a, Charlottesville,

performance-enhancement COrratatant sports osyctsologrst and motoniearnmg 6)1),rt

WEIGHT TRAINING Wayne L. Westcott, Ph.D. Fitness reseafrh &Polly. South Shore YMCA

Ovircy. Mass.: author of 20 books on strength, training

Merntectnin on the &Vona! AnViscry Board does hot 'apt), enobrsernent OFany aoduct seroCe anVertisect this magazine The (ntottnalk;nin Share it intended to educate no not Substrtute rt fa the advace of a auatilieti heattl ,acate track-none,

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...december 2006

66 I just saw your December cover, and

I only have one word to say: Wow!,99

Two Cheers for Kristin Davis I just saw your December cover, and I only have one word to say: Wow! Kristin Davis looks absolutely amazing. She a fan-uastic example of how a woman in her 40s can still be a cover model just by maintaining a balanced lifestyle. In the future I'd love to see more inspiring examples of older, sexy women. Maryann Schingo East Brunswick, N.J.

Thanks for putting Kristin Davis on your December cover. See-ing pictures of stick-thin models

• all the time can be discouraging, so it was refreshing to have a fit., curvy woman front and center. Erica Borden Durham, N.C.

Your Health Guide Shape is the one magazine I turn to for all of my exercise and nutrition advice. rm such a fan that I tear out my favorite articles and keep them in binders—that way, I always have the information on hand. Staphanisi Anchusak Ottawa

Put Friendship First The December editor's letter, "Why You Shouldn't Put off Calling a Friend," meant so much to me. This past fall one of my best friends, whom rd lost touch with, tragically died in a car accident. Reading about editor Valerie Latona's similar experience made me realize that I'm not a horrible person—I just got caught up in life and let things slip. My advice to all Shape readers: Reconnect with an old friend today. Jaime &OM Waterloo, Ontario

Planet-Saving Paper I noticed the box in Shape about your commitment to using recycled paper and want to commend you for doing your part to help the environment Paper production from virgin forests adds to greenhouse-gas emissions that are damaging to the Earth. I hope many more magazines will follow in your ecologically conscious footsteps. Lauren William Wale% Calif.

Editoes NoW Shape is prnud to be the largest womenl . consumer mag-azine in North America printed on such a high percentage of recycled paper (30 ta 35 penvm). Now is the time fir all magazines ta make this same important change.

Companies With A Conscience I follow a vegan diet, so I was thrilled to spot vegan-friendly boots in 'Sexy Boots That Will Flatter Your IV" and cruelty-free makeup brashes in Beauty News. Now I'm aware of two great products I can buy with a dear conscience. Info like this is just one of the reasons why I subscribe to Shape. Meehan Harnett Mission Vleio, Calif.

Truly Nourishing Fast Food Grace Young's "Speedy Sup-pers" finally got me to turn on my oven. My faVorite dish so far Chicken Piccata With Linguine. I'm looking forward to testing more of your *ninny recipes. Jessica SburasSo Iron Maintain, Mich.

Not So Foolproof Your December item on elec-tronic medical records "Has Your Doctor Gone Digital?" was mislead*. You claimed this system is better than paper-only files, but as a health-care business manager, I know that it still has bugs that need to be worked out. You should remind readers that an eke-tranic system has its flaws too. Deb Kinkor Wichita, Kan-

rave review

I've been struggling

with eating disorders and

body-image issues for two

years, but since I started

reading Shape, I've

lost my obsessive) attitude

toward food and my weight.

Titania for having such a

positive impact on my Wel

ERIKA SNIMIERD GREENBACK.

TENN.

I SHAPE March 2007 Shape Corn

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New Radiance Ribbons is the first moisturizing. But then, it hos an soot_

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this month's debate \---

Last month on shape.com, we asked you

Should smokers be allowed to light up anywhere outside,, no matter who's there?

78% NO 22% YES *There's a lot of

research that proves secondhand smoke Is just as bad for you as smoking itself. I refuse

to allow smokers to put me—or my loved ones—in clanger:0

VANI GUPTA HERNDON, VA.

46 No one should have to be exposed to cancer-causing chemicals against

their will. VI

SARAH GENCARELLI PRINCETON, N.J.

" Smokers need to keep that smell in their own homes:

KISHA mAHONE JERSEY crry, NJ.

*I smoke, but I make sure everyone's

okay with it before I fight up!" SONJA PHIPPS CONWAY, Sc

*Smoking next to the entrance of a public

place is just as bad as lighting up inside.**

AMY SEYMOUR ASHBURN, VA.

Smoking isn't illegal, so we need to

give smokers some area where

they can do it.", JESSICA BROOKS

CARSON CITY, NEV.

"Even if you don't smoke you might still have to wony about something else, like

exhaust from passing cars. Erevironmental toxins like this just

can't be avoided,. PAMELA ELLGEN PORTLAND. ORE.

611 No one has more control over an

outdoor place than anyone else. It you're there first, you should

be able to smoke If you want to-vv

AMBER MECCA HARTSDALE NY.

" WS one thing If you're inside, but

outside is different. If you hove a prob-lem with it, there's

space to Walk away!" LACEY JACKSON

SACRAMENTO, CAUF.

voice your

opinion Log on to

shape.oam/ readerdebate

and share your thoughts

with us and fellow Shape

readets

piete o . dc**.(orahoes) what you had to say:

0 Ybu Told Us.

A Lillkillbudt 1 c:an *Ski tt up With lawabY and hogs or,Stcqbolbtbn4d With 1".9411h IfOots. And skins irsObOb a stop* 1 never wad,/ 0t$t ht4.41 too

ve hei*USel kiSOW III hayed for *int' to con* Susan Skco Condon, Oat

Sawa* Aims neW a '

pair that *Oust right on my figs and MOORS IV 0$05

100k bnier, I WON thatni0 often that ft makes tig

toiffiss higkorgsfos.

A Paw Stdt As soon* 1 inst tuy mks Suit *WO* a big honsdag, 1 get a boostof cOnfidanck. Ms knit $ornothingibout wearing the right c;lodios that rnakes nui fool RosorrooY Head Cantor Lk* t'left

Good IbanningSaios C.0* rIVY '1,0011 tOrFS,O isjOgsi hOskis, $*1001414* iBlef2S

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tamOcas,

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Faatedisa Pants My ad p*tlt4 eJuathght ThWfl01TW rear but st111 loo de4nwuhighs. 1 weer down and got a ton ot Ka*

you tell us

What's the workout

mow you use to get In bikini shape?

E-mall us at hotlines

@shapecom. If we print your

response, we'll send you a

Shape CND.

asked you to toll us about *Ong to *op the most money on.

noinasdia rkiht adithatars.

20 SHAPE March 20071Shape.corn

:11trocitic.1...mf?, t.s:i„

-.: .,parkling green t1:2;" :.1,....,:::',. i.,-r,..y,_...p .-..:, ,:,

.,..our 111( ..-qat)ohsnl to geotiy. ir-lcrc....:.. ,-;; -.,.,

.calorif2 t)ol"riift, I.: . :;, ::.? 1 .. on, - : ".

p o!,-..itive . step 'y' .0 U ,..:. ..•.... • ,, il ,",,..i .V .(:- li :::','„',., ,.: : . ....." . ..

a healthy, 1)al.,': ,:e., (l ':f..(...' t..,,„.!,_.

w•l, like most other women juggling a lot,

tend to skimp on what's possibly

one of the most important

parts of the health equation:

sleep. - C7. i.it VALERIE LATONA,°'

EDITOR Pi CHIEF VALER1E@S1APECOM

nth

Shape wants you to...

Pair raid wine with Find

out why in 'The Dessert That's Actually Healthy for You," on page 163.

your produce tut. Try some new, even exotic, foods like the superfruits on Page 163.

Plantiossaana anis

!waft nick

Giva your gym look a rnakeovas. Toss out

those baggy sweats and put on some of the sophis-ticated workout wear suited for any shape, on page 82.

one thing that may be sabotaging your health Many of us try to do everything right to keep our bodies in shape—yet we often forget a key part of the equation.

When was the last time you got eight solid, dreamy hours of sleep—a night of shut-eye so good you

woke up (without an alarm dock) feeling gong ho to start the day ahead of you? 'really had to sit down and ponder this question, and it turns out, I can't remember when. Believe it's not that I don't know the value of sleep for health and mental acuity; it's just that so many other things seem to have dibs on that precious slumber time; a work project requiring a few uninterrupted hours of my attention (late at night); my 2-year-old son needing to know I'm nearby when he wakes up briefly at 2 a.m.; and my husband's complete obliviousness to his tendency to snore—very loudly. So I, like most other women juggling a lot, tend to give short shrift to what's possibly one of the most important parts of the health equation: sleep. Starting tonight, Ili be following the advice in "Your New #1 Stay-Healthy Mission: Get More Sleep," on page 98, and I encourage you to do the same.

This issue of Shape is chock-full of many other easy ways to improve your health. Check out "Smart Eating 101," page 172, which discusses how cereal could be one of the best foods for you. In "5 Ways to Get a Healthy, Radiant Smile," on page 64, you'll get tips on how to keep your gums in top condition, a critical step since studies show that gum disease is linked to chronic diseases like diabetes.

And if you need more inspiration to give your body the attention it deserves, tunt to page 180 for our 18-page special on celebrity stay-fit secrets. In a Shape reader poll, 86 percent of you said you wanted this kind of insider info, so we got it directly from Hollywood trainers and diet experts and even from the stars themselves. You'll also find the results of our first annual "Sexiest Bodies in Hollywood" survey. Hera to a healthier month for both you and me!

THE SHOWN° TRUTH 1 tE.417NIED THIS MONTH Mete than hi* &lig MOW stiffer (*eh feetPale after

Into too-liciItstantl:Os Or ttbels. final! about sacttflcmga 11the *Of Onmfort fpr #yle sometimes, but nd,t at thieve:ewe -0 yoktr feet—pr even 'your back (Which can get thrizasootit of alignment with

- shoes). Find Out howl:* tipt*Iate thø problem (without Moog to noon to flot..):In "Guickfas. for vpur /Whine Back Page 94, and In Fashion ig&A.Pege16.

Indulge your designer side. Every

woman deserves to own at least one designer item, be kone of the fagrances on Page 58—or one of the fabulously retro Hollywood-style outfits on page 206.

Donna karan's brood sant go to shipa.00ntl g E fragrance to win k d

22 i SHAPE March 2007 Shape,com

new 01ay Warnmnq Cleansers

Shape com I SHAPE March 2007 I SHAPE YOUR LIFE I 21

THE SLIMMING CAMERA

Shed 10 pounds instantly?

It was certainly worth. shot And when I took HP's new PhotOsmart R967 digital camera ($349; shoPPIRSthixenm) to a Mend's wedding recently, there was no shortage of volunteers eager to test its "slimming" feature. The verdict it dose elongate the images so You look more slendec but I didn't like how it alsO narrowed my face. I tie:eight It was 900d for a lauiTh, but for . posterity, I think forgo the spade! effects. --JANET UEE,SH4P6 DEPUTY EDITOR

SHAPE tested

DISNEYLAND'S BEEN DUBBED 'THE HAPPIEST PLACE ON EARTH; but new research from Adrian White, an analytic modal psyehologiffit at the Universiky of Leicester in England, says otherwise. Using results from more than 100 studies involving 90,000 people, he developed the Snot-ever World Map of Happiness. The criteria of joy are health, wealth, and seems to education—in that order. Denmark, Switzerland, and Austria top the blies list; the U.S. ranks 23rd out of 178 nations. Let mono of that mood-enhaneing attitude rub off on you by booking your next vacation to one of these locales.

26 SHAPE YOUR LIFE SHAPE March 2007 Shapacom

shape your life news

shape your life news instaat impiration

SUCCESS SECRETS OF 'THE PROS Five golf greats share their tips for living healthy, balanced lives.

Catch them on the LPGA Kraft Nabisco Championship, March 29 on ESPN2.

being s LH) - savvy on healthy snacking on boosting mvi mood On relieving stress • /G

ET-tv

Im

AG

.ES:

Hu

NT

ER

SE RI PAK

'Vont lei negatIVe

thottglits overtake you.. Remember that evety,Oallenge Is a new OPPortunity to irnProve

"I'm outside a kilt_ sol slather On

SPF SS #krougheet the day,--arld drink 10 bottles of water daily to stay hydrated."

;KERR "Peanut

butter and jelly on whole-wheat bread keeps my energy up when I'm on the course."

45010ii "I run every

morning for 40 to Saminutes. I lo starting my day with an endorphin rush!"

"Whenever I have a problem, I talk to my family, frienc‘s, or coach, and I write about it in myljournal."

THINK OUTSIDE THE

DOCTOR'S OFFICE.

"If your health costs exceed

7.5 percent of your adjusted gross

income, you're entitled to a

medical deduction," says Renee George, a certified public accountant in Hilton Head, South Carolina. Eligible expenses include

weight-loss and smoking-cessation programs prescribed by your doc.

GET PAID FOR YOUR JOB

"..f7.: SEARCH. The cost of

interview clothes, gas mileage to

and from prospective employers,

and printing and mailing your

nEstune are all deductible.

TAKE CREDIT FOR BEING

GREEN. Now when you file

a return, you can claim a credit for

buying an alternative-fuel or

hybrid vehicle. For a complete list

of qualifying models, go to irs.griv.

Log on to shapecom/ turbotax for your chance to

a copy of TurboTax Premier 2006.

20 SHAPE YOUR LIFE I SHAPE March 2007 I Shape.com

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"Being truthful and taking responsibility shows your co-workers you respect them, and that makes them feel valued," says Simon Pervan, Ph.D., a marketing professor at the university.

He adds that taking steps to

make up for harm done—whether that involves working extra

hours or treating your co -worker

to lunch—also goes a long way

toward developing trust.

rZlifirsr OFFICE POLICY

It might seem counterintuitive, but fessing up when you make a mistake can actually improve your relationships at the office, according to new research from the University of Bath in England.

quIck confidence t

SPRING-CLEAN YOUR CLOSET Want to stress less in the a.m.? "Donate anything in your closet that doesn't fit," says Meryl Starr, author of The Personal Organizing Workbook. Then streamline your wardrobe with these handy tools.

O Keep off-season clothes in these rainbow storage boxes ($33; wmpablascom). The transparent vinyl allows you to see what's inside without having to pop the tops.

0 Rainbow tubular hangars ($029 each; containerstori? .com) make coordinating easy—just assign a color to tops, skirts, and pants.

0 The Martha Stewart Everyday steel multi-hook hangar ($4: kman-roni) keeps necklaces, belts, and scarves at eye level and prevents them from getting tangled.

0 The Shoes Away shoe organizer ($15: targetwm) houses more than sneakers, heels, and flats. :.",. Tuck socks, accessories, and even underwear into the pockets for. convenient : r access.

'Get saion-perfect nails* •saIon. Our gudrantees streak ttr_

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MIME narrow-stance split squat Works legs and butt

The foot position in this move helps you focus more on the front of your thighs (quadriceps). For an added challenge, do it with your rear foot on a stability ball.

healthy mind & body

/They get bored, just like you. Many calebs have been working out for years, so they need to change thfrogs up, too. My client Uv Tyler Many got to the point where she just couldn't face the treadmill anymore, so I bought us bikes that we could ride together. Ws also something she can do with her husband and son. If you're having a hard time getting excited about your routine, try some other options—rowing, bildng, kickboxing—whatever it takes to make you want to work out again.

/They don't glisten, they sweat. Heidi Klum, Ellen Bandit, and Kern Washington don't pay me to let them stand around and talk on their cell phones. They train hard—we usually do 30 to 45 minutes of circuit strength exercises (with very little rest between moves) and the same *mount of cardio In each session. High-intensity workouts burn more calories than easy, chat-on-the-treadmill routines.

/They have problem areas, too. Heidi has a pear shape, and If she does put on weight, it tends to be in her lower body, so we run or work on the elliptical to keep her lean. Use targeted strength moves to firm up your trouble spots and add plenty of cardlo to bum off the fat_

/They're seduced by fad diets. Ws not easy to stay super-slim, so the latest diet crazes often take Hollywood by storm. I by to convince my clients that they need a variety of nutrients and that no one group (e.g., carbs) is "bad." /They're strapped for time. Stars may be rich and famous, but most of them still have to pick up their kids, prepare for meetings, and try to have a sodal life—while woridng 15-hour days on set. I show them how to squeeze exercise Into a short amount of time by using Intervals (fast bursts followed by slow recovery periods), and I illee them moves they can do at home and on the road (see "Shape Up Fast," right).

workout secrets of the stars

Psst...they sweat, lift, and sprint just like everybody else. BY DAVID KIRSCH

or the average Jane, having a personal trainer is usually a luxury But for Hollywood A-listers, a trainer is practically a necessity, since their appearance

often affects the roles they get offered. You may be thinking, "How difficult is it really for rich starlets to stay in shape? They barely eat anything, and they can afford to work out with top trainers." You'd be surprised. My high-profile diem are some of the hardest-working people in the gym. Here, the inside scoop on their workouts:

SO I SHAPE YOUR UFE I SHAPE March 2007 I Shape.corn

> Stand with your right toes on a bench or sturdy chair that's about a foot behind you. Hold a weight in your right hand or place both hands on hips [A].

> Lower into a lunge on your left leg and reach right hand, palm facing left, toward left foot an Keep left knee aligned over toes and don't hunch your back. Return to start position and repeat. Do 12 reps, then switch sides to complete set.

03=

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•

Loot Good co,8 Feel Gree or \JOkegtIOA Traveling the world can surely throw off your regular workout routine and the differing climates can create havoc on your hair. Let us tell you how to stay fit on vacation and still look great!

SonFirl Looking for the ultimate rush? Surfing is the ultimate exercise working the body and mind. Whether you're riding the waves off the Australian coast or Malibu, California, be sure to say good-bye to those frizzy curls by using Aussie's New Catch the Wave products after an exhilarating day at the beach.

tkiV4N3 Trekking up the volcanoes of Hawaii or hiking anywhere is a great cardiovascular workout and the views can be breathtaking. Although this activity will surely make you feel good, your hair won't look great until you battle the humidity using Aussie's New Sydney Smooth products.

9.40N3 If a cold weather climate is more your style, downhill skiing is an excellent way to exercise while breathing in that fresh mountain air! Even though you might be skipping that fun-in-the-sun vacation, your hair will still have that glow with Aussie's New Sun-Touched Shine products.

\*ANA.9 This is the easiest and most convenient way to stay on your exercise regimen while still gaining the benefits of a complete workout. You don't even have to schedule extra time - fit in exercise and save money by walking to your destinations!

aute Add Some Roo To Your Do.

have doggie bags Whether you're traveling by plane or car—or Just strolling wound town—your best Mend shouldn't have to Hrufr It Here, the ooziest to In every price range. —se

SHAPE

reader from '..130StCard New York City

10tV, I spent five days walking 30 miles all over New

York City. I even hiked over the Brooklyn Bridge.

--DAWN FRAUTSCHY, RALEIGH, NC

Wish you were here? Send your favorite active-getaway memory to postcards@shapecom.

I q&a

Q Hour can I stof in a house instead of in a hotel on r3y next tr.*? There are two common ways to go about it Trade your home for someone else's or

look for a short-term rental. On irrnetinicorg you can browse a directory of people in 69 countries who want to swap pads. Pay an i$80 annual membership fee to join, and then trade your place for your (temporary) dream horne for free. For rentals, homeaway.com lists more than 65,000 vacation homes and apartments in 90 countries (you can get everything from a villa in France for about $2,800 a week to a condo in Palm SPfings. California, for roughly $1,200 a week). -se

Send your trawl questions to travelOa@shape.com .

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SHAPE ESCAPE ASPEN 2007

Shape heads to the cool slopes of Aspen, Colorado on March 17 111 for the 7th Annual Shape Escape Aspen event!

This one-day retreat includes: • Shapes 'Spirit, Sport and Style fashion and beauty show • Tastings, demos and product sampling • Gift bags and fun giveaways

Don't miss this opportunity to celebrate with Shape from 11 AM-4 PM in Gondola Plaza, at the base of Ajax Mountain. Book your travel arrangements today!

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JENNIE-0 TURKEY STORE' is making it easier to put more turkey on your table! They can help you find the perfect recipe for any occasion and style of cooking. Log onto jennieo.com now for delicious turkey recipe ideas, nutrition facts, cooking tips and techniques. Why not try White Bean & Turkey Chili tonight? Its easy to make, healthy and delicious!

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Introducing new Always Clean , — the first line of pads to come attached with individually wrapped wipes. So it helps you feel shower clean without the shower.

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ure out

Yo0. can §e't away in stylp,49ven if you

doitt tiaVe a movie deal in the works

A &nit it: You wouldn't mind living like Jennifer Aniston, at

least for a day or two. You don't necessarily want to be chased by the paparazzi, but you could get used to staying at luxe hotels and pampering yourself when-ever and wherever you want. To help you get a taste of the really good life, we scoped out the hottest places to see and be seen in six star-studded cities. Don't have the cash for a casita by the ocean? Don't worry, we found giant options for every budget. The personal assistant and private chef, however, are up to you.

HERE STAR' KEEP A LOW PROFILE

New York City Celebs come to the Big Apple to escape the LA scene and blend in with every- one else on the bustling streets—while

still enjoying easy access to some of the best food, theater, and shopping in the world. Make like Jessica Simpson and set up camp at the Sotio Grand Hotel (rooms from $399; sohogrand.com), where you can request a pet goldfish for your stay if you're lonely. Get a star-worthy look downstairs at Prive, the salon founded by Laurent D, stylist to Salma Hayek, where blowouts start at $50 and cuts at $90. We understand if you prefer to save your money for the shopping, food, and culture—New York isn't cheap so bed down at the Cosmo-politan Hotel (rooms from $175; mow borelcom), a still-hip choice in the trendy TriBeCa neighborhood.

New York pulses with energy Rev your pulse with runs around Central Park (keep your eyes peeled for incog-nito joggets like Kim Basinger and singer Vanessa Carlton) or yoga at the gigantic ..Ihrarnukti Yoga School in Union Square ($17 per dassUivemuknyoga.cron). The recent opening drew Kirnora Lee Simmons and Uma Thurman.

New York is a foodie haven, and you can get it all at virnially any time of day or night. Some must-stops: inoteds, a wine bar on the Lower East Side that has to-die-for panini at wallet-friendly prices (see Quick and Healthy for co-owner Jason Denton panini recipes), and t4ornoluku S.sAm Bar, in the East Village, where you can get Asian wraps (warns), filled with everything from organic chicken to red azulci beans.

HOLLYWOOD GOES COWBOY HERE

Jackson Hole, Wyoming With its fresh mountain air and rugged Western vibe, Jackson Hole is the place where MIS film Sandra:Bullock get away from it all in their shearling coats. There no lack of five-star accommodations, but one favorite is the FourSeasons (rooms from $195; finaseasons.com), which is perched slopeside in 'Teton Village (Italia Louis-Dreyfus has stayed there). Rush back after a day of skiing or hiking to one of the three outdoor hot tubs with jaw-dropping views of the I3,000-foot Tetons. If you can't snag a good rate at the Four Seasons, try the Teton Motto-

tain Lodge (rooms from $109; tetanlorke.com), which boasts a brand new spa and a gear-lendingdosetstocked with the latest equipment from Cloudveil, Kelty, and other top manufacturers.

Ask about the gym in Jackson and the locals will

probably give you a funny took. Why pump iron when you can hike, ski, bike, climb, kayak, or run in spec- tacular surroundings? Instead, stretch your legs after a long flight or car trip on the four-mile loop past

NEW YORK IS A FOODIE

HAVEN; YOU CAN GET IT

ALL AT VI RTUALLY

ANY Ti ME OF DAY OR NIGHT.

SS SHAPE YOUR LIFE I SHAPE March 2007 Shape.com

',ay.., •

,

4, or." S 4c,

Have sorne fun with playful, refreshiny

entertainment for your mo uth

venture out

Taggart Lake (it's an easy to moder-

ate hike or trail run).

If all that activity inspires you to

get serious about your fitness goals

back home, though, stop by One to One Wellness, a boutique gym whose

trainers are all exercise physiologists.

Whether you want to lose 10 pounds or

run a Olc, they'll test your VO, max and

resting metabolic rate, assess your pos-

ture, and give you a take-home workout

plan (from $275; 1 21uvliness.com ).

Aspen, Colorado Park your Gulfstream with the slew of

private jets that line the runway at this tiny

airport—or make a glam entrance from

the plane you mine in on—then head for

the slopes. Ifyou're visiting while the snow

flies, make like an A-lister with

the First Dads program (free

with the purchase of an Aspen

Mountain lift ticket). It a

chance to hit the trails before

they open to the public. For a

break from the chairlift, strap

on snowshoes (or hiking shoes

in the summer) and explore

the popular Hunter Creek and

the hiking trails.

At the base of Aspen Moun-

tain is the 92-room, five-star

Little Nell (rooms from $280;

tbelittienelLtinfr). Beyonce, Mischa

Barton, and Catherine Zeta-Jones have

all checked in to this ski-in-ski-out hotel

and, presumably, taken advantage of the

ski concierge who waxes your skis and

warms your boots every morning—gra-

tis. If your budget's a little

tighter, reserve a room at

the Molly Gibson Lodge, a basic but dean ho td three

blocks fiorn downtown (rooms

fiom $115; mollygibson com). The staff will happily tram-

port you to the airport or

caves and warm and cold waterfalls to

distract you, you might *get about your

treatment, unless you're getting the Mao-

Exfoliating Pedicure, which reverts your

feet to baby-skin softness ($75).

PLAYGROUND FOR THE RICH & FAMOUS

Las Vegas When its time to go out, (midis would just

as soon hop a cm Sin City than dcive to

a localdub.Withcasinaiasbusyat2 asn. as

they are at 2 p.m, sleep is an afterthought

When you do opt fir some shut-eye, make it count. Oprah Winfrey declared that the

beds in the recentlyopened Wynn

ESCAPE TO ,ASPENI kin Skye at koperva alex Motestaki ea march 17 lade/ snonbPonl• end snoWd100,41111kig .ceelonvet. Stale and billOR4Orioltallenx 'edgier*/ at ' Perstitib on *Atm wed, gatOstrapecemfamea

Las Vegas (looms from $240;

wyruksvegraarn) were "the most

comfortable" ones she'd ever slept

in. Don't need a flat-screen TV in

your bathroom or a $32 ham-

burger? Tty the Westin (rooms

from $169; shartvoodhotelsarmil

anywhere else in the area,

including the newest place to

get your dovvnvvard dog on;

02 &Von ($18 per class

o2aspen.carn), which features

everything from healthy-back

classes to power yoga.

Recover from your adven-

tures at the Reeled. Sea at the St. Reg* where Stella

McCartney and Janeane

Garofalo have recently been

pampered. If the truffles and

champagne don't make you

feel like a celebrily, the locber

room will. With steamy vapor

westin). The smoke-free hotel has a Reebok

gym, 10,000-square-1lxt spa, and moms

with double-head showeis.

Believe it or not, Las Vegas is home to

one of the Southwest's best facing areas,

Red Reck Comm,a quick 30-minute

drive from the Snip. Thelocky, steep 5-mile

round-trip Inie to Turdehead Peak !amides

a beart-thtunping wecktiut, but the park is

also a popular destination far some of the

wed& best nxk dimbera Ifyou're inspired,

practice your hand- and footwork indoors

an the 40-foot rock well at the Canyon Ranch SpeCluko at the Venetian Hotel

($35 for a day paiA zrnetiancont) aaoss the

sneer fiom the mrt

For an only-in-Vegas spa experience, try the Chakra Balancing treatment at the new 50,000-square-foot flue Oaths & Spa at Caesars Palace (from $255; quabothsandspanun). You'll be one of the first to have your energy centers aligned with massage and warm oils. Or go straight to the source at Hands On Mas-sage (banduonnasurgelv.orn), the com-pany that supplies hotels with in-room therapists. A 60-minute massage ranges from $90 to $100—a bargain in this city.

CELEBRITY CENTRAL

Los Angeles As the nickname implies, Tinseltosvn does indeed sparkle—or maybe i6 just the flashes from the paparazzi. Be ready for your dose-up if you check into Chateau Marmont on the Sunset Strip (moms from $335; chateaumarmoutorn). Every-one who's anyone, including Charlize Theron and ScarlettJohansson, has stayed, partied, or people-watched here. To keep a lower profile, opt for the Farmer's Daughter (rooms from $159; farmas daughterhoteLarn) in West Hollywood, where gingham decor and flat-semen televisions cheekily (and dicly) co-exist.

With actresses honing their bodies for the big screen, there no shortage of

celeb sightings at local gyms, but you're in Southern California, so enjoy the outlloors! Go hiking in Runyon Canyon Park, a rugged 130-acre reserve slicing up the Hollywood Hills. For surf and sand, drive up Highway 1 to Malibu, where you can jog beaches abutting some of the priciest real estate in the country.

Finally, why not treat yourself—while saving money for a shopping splurge on Melrose Avenue—et the Rescue Hand & Foot Spa in West Holywood, where Cynthia Nixon, Felicity Huffman, and Teri Hatcher have all had their nails buffed

and painted ($60 for a manicure and pedicure; rercuespa.com ).

A STAR-STUDDED BEACH PARTY

Miami Whether donning a two-piece on the beach or sipping a cosmopolitan at the ultra-exclusive Setal Club, celebrities flock to South Beach for sun, surf, and, of course, nightlife. And about that bi-kini: Miamians love showing off their bodies. Sculpt yours at the tony Equi-nox Fitness Club on Collins and Fifth (the dub honors many other gym mem-berships for day passes; equinoxfitne.o-atou). Runners will want to hoof it on the beach between First and 15th streets, where you might spot Gloria Estefan working out with her trainer.

When the art-deco style of South Beach has you seeing nothing but pas-tels, join the likes of Nicolette Sheridan and retreat to the sleek Asian-themed Seta, Hotel (rooms from $950; total .crmt). M pricey, yes, but the details—rich teak floors, 600-square-foot rooms, granite bathrooms stocked with Acqua di Parma products, and the black Range Rover that picks you up at the airport ($120)—might help soften the blow. If a nightly rate that exceeds your monthly

rent is squeezing your budget, check out Townhouse (rooms from $119; tomnbousebotelaun), a hotel that should be called Funhouse, what with

its whitewashed rooms stocked with vintage red phones and beach balls, a rooftop lounge with outdoor water beds instead of seats, and a location in the middle of the South Beach scene.

When celebs don't want to be spotted, they hightail it to the Spa at Mandarin Oriental downtown, where frequent guest Jennifer Lopez likes to indulge in the Thai Massage, a blend of stretching, massage, and acupressure ($270 for 90 minutes; tnandarinorientotann). An option for those who are still waiting for their 15 minutes of fame (and fortune): South Beach's Shore Club, where an energy-restoring Char-donnay Antioxidant soak at the hotel's rooftop spa runs $40 for 30 minutes. Ask if you can double the wine's antioxidant hit with a glass to drink as well

DIMITY McDOWELL is a contributing editor in Colorado Springs, Colorado.

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up c

how I got my best

body ever. Once a junk-food junkie

and exercise phobe, Eva Mendes discovers the rewards

of living a healthier lifestyle. BY CLAIRE CONNORS

s an actress, Eva

Mendes is used to

making transformations.

She's played everything from

a tough cop in the 2003

thriller Out of Time to

a reporter in love with a

Phantom superhero (Nicolas

Cage) in this month's fantasy

action flick Ghost Rider.

So a year ago, when she

decided to transform her

body by changing her

diet and beginning an exer-

cise program, she turned to

her super-fit friend Halle

Berry for advice. Halle

suggested Eva meet with

Harley Pasternak. the fitness

coach whom Halle trained with for her role in

Catwornan. "Harley got my

butt into the gym and is

continually teaching me

about eating right," says Eva,

31. Here's a peek into the

strategy that Eva used to

drop pounds and tone up.

BE HONEST WITH

YOURSELF

Born in Miami and raised in

Los Angeles, Eva is the

youngest of four kids in a

Cuban family. "I grew up

eating meat, potatoes, black

withmeva frierKieS

Revlon Fabulash mascara

($7; drugstores) 'm obsessEKJ with rnascar; ..vi this one rny

eyes wolf

Aubrey Rosa Mosqueta

Moisturizing cleansing bar

($6; aubroYorganics. corn)

•1. •

"A few of my favorite thi °141134 n(3/,licV

AA POSa 4 VICISqUetae

Aveda Singular Note Rose Absolute oil ($25: aveda.00m)

rece

up close with...eva mendes

beans, rice, and lots of white bread," says Eva. By the time she was in her 20s and a struggling actress

living on her own, Eva had

become what she calls a nutritional disaster. "I was in my.Far all day, running from audition to audition, living off of Jack in the Box," she says. Years of eating on the fly started to take its toll. "I had no energy and was moody, and I didn't look as cute in my jeans as I used to," she says. Her solution was to find healthy alterna-tives to her old favorites by

picking foods that had simi-lar flavors or textures (see chart below). Nov, rather than grabbing Burger King's French Toast Sticks for

breakfast on her way to an early meeting, Eva takes a few minutes to make her own version at home with a

slice of whole-grain cinna-mon-raisin bread (she likes Ezekiel 4:9 made by Food

for Life) dipped in beaten egg whites, fried in a tiny bit of canola oil, and topped

with sugar-free maple syrup and berries. For lunch and dinner, she usually has

salmon, brown rice, and a

big salad. "Learning to love fresh greens hasn't been easy" admits Eva. "My goal

is to one day actually crave salads, but I'm not there yet." As for snacks, bring

them on! Eva loves to graze all day long, but she's

careful to choose foods that are healthy and satisfying. She always has some turkey jerky around for the times she wants something salty, and she stashes a bag full of Kashi GoLean Crunch cereal in her car in case she needs a nourishing snack. "I know it's an illusion," she says, "but I feel like I'm eating chips when I'm munching on cereal."

NEVER STOP CHALLENGING YOUR BODY

"When I first met Eva, she told me she wasn't a person who liked to spend time in a gym," says Los

Angeles-based personal trainer Pastemak, author of 5-Factor Fitness and The 5-Factor Diet "But in just a

few weeks, she really got into it," What's his secret to motivating Eva? Every week he creates new routines for her to do, varying the moves, the intensity and the num-

"You Stsopk Me , All Night I...ong"

e giesn* "Rapture!

• The Sbblies "First irnliressions of Earth" (the entire COD

4 Guns If' Remo "Welcome to the Jungle"

dish

her of reps and sets. "For your body to keep changing,

your exercise program has to keep changing, too." he explains. Eva always begins with a five-minute warm-up on the treadmill or elliptical, then she moves on to weight training with bursts of cardio—like jumping rope for a minute—in between sets. "I really don't like doing cardio," admits Eva. "Every single day it's a struggle for me to get on the treadmill or to jump rope. But I know it's one of those things I

"HOW I DROPPED THE A few mil changes

Eva old staples

1 Ace vvtike bread (66 calories/1g fat)

LAST FEW POUNDS" have given Eva big results.

Her new healthy Oen*** .. , .... ,

1 ilailtallidall4lfr braid ($G calarleaffig fat)

2 scrambled eggs (204 calories/159 tat)

!Mop (60 CdIO9M)

1 tbaP. Pun mega arm* (52 calories/Og rat)

1IasIs iyn (4.calodei/00 fall

Vs cup menage& cheese Or calories/8g fat)

Yr cup LiPallnlipfell-free - - - (45

is.. attwarbos potato crisps (160 calorlesilOg fee

I cup- efunch ' fat)

•

LU

IS E

RN

ES

r0 S

AN

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:

have to do—for my heart and for my well-being. I may not enjoy the process, but I definitely enjoy the results."

FIND YOUR MOTIVATION When Eva decided to adjust her habits, she knew very

little about diet and exercise. But because Pasternak's

style Is to explain the "how" and, more itrIportandy. the "why" behind each exercise

and food choice, his clients understand the rationale for them—and they're more

likely to stick with the program. "He always has a new bit of information to

share about exercise or nutrition," says Eva of her

coach. "Like the other day he told me about Annie Chures Rice Express (63 oz. bowl, $3; woridpantrycorn), this mic:rowavable brown rice. I zap it for two minutes. open a can of tuna, and there's my lunch!" The best lesson she's learned in the last year. however, is to really appreciate her body. "I've kept my curvy shape, but now my body is toned and defined: she says. "I

wake up with more energy, I'm on track nutritionally.

and I'm learning to have fun at the gym, I've never felt better!"

The sexy-butt workout "Since I started exercising, I really like where my butt is going," says Eva. "It's defying gravity!" Here are two moves she does to keep her bottom up.

) Bench stop-up Using a standard 18-inch-high weight bench (holding dumbbells or hands on hips), step up with one foot, keeping the other leg straight and off the bench. Lower down and repeat Do 12 to 15 reps; switch sides to complete set

) BM hamstring curl Using a stability ball, lie faceup on a mat with your heels on top of the ball and lift hips in line with body. Roll the ball toward your butt by contracting your hamstrings. Make sure to keep your hips up and your toes pointed slightly forward. Do 12 to 15 reps per set.

Brian Atwood "Joan" platform

($550; Intennixonline

.com for stoms) "When I put

on these sexy shoes, it s i who'.

new t.):311

Crystal Ught ($5 for 6 packets, grocery stores)

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What cardiovascular or chronic inflammatory drugs may increase potassium? NSAIDs-ibuprofen (Motrin7 Advilt naproxen (Naprosyn7 Aleve7 and others) when taken long-term and daily for arthritis or other diseases or conditions, Potassium-sparing diuretics (spironolactone and others), Potassium supplementation, ACE inhibitors (Capoten7 Vasotec7 Zestril7 and others), Angiotensin-II receptor antagonists (Cozaar7 Diovan7and others), and Heparin. See patient package insert on reverse side.

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GLOSS ON YOUR VITAMINS The average woman unierkweingly Ingests an estimated 4 pounds of lip products in heir life, some-thing that's inevitable since licking our s is a natural lestInct. New there's a gloss that makes this stat more palatable. Inside Out, Created

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My pores seem large and are very noticeable. Is there any way I can shrink them?

Unfortunately, no. "The actual size of your pores is genetically determined and nothing will make them physically smaller," says Ruth Tedakii,

M.D., a Wellesley, Massachusetts-based dermatologist and Shape advisory board member. However, you can minimize the appearance of pores that have expanded due to aging or a buildup of oil, dirt, and dead cells with the following steps: 0 Scrub away doggers. Exfoliating twice a week will help

remove dead skin and debris, says Tedaldi. A gentle slougher: Olay Definity Pore Redefining scrub ($9; at drugstores) with deep-cleansing beta-hydroxy acids. 0 Soothe inflammation. If skin is initated (sunburned or acne prone), pores will appear larger. Calm your complexion with anti-inflammatory green tea; try Dr. Brandt Pore-less Moisture ($42; drbrirmdtskiacareamr). 0 Mattify with makeup. Shiny skin high-lights large pores. Mask them with a matte-finish foundation. We love oil-free Joey New York Pure Pores Pore Minimizer foundation ($35; skinstare.com ). —LIZ KOPPELMAN

I just started wearing glasses. Do I need to change my makeup?

You may. "Lenses emphasize your eye makeup and any accom-panying caking, clumping, or

creasing," says New York makeup artist Jenna Menard. Follow these guidelines to achieve a soft, subtle effect: 0 Choose avant-based shadows. They have a smooth finish and help camouflage any imperfections your glasses may make more obvious. Stick with makeup that complements your specs, like neutral shades for bold frames. 0 App4y Rght-colored liner. Your glasses naturally create hard lines around your eyes—doing the same with your liner will look severe. Try lining your lids with a subdued chocolate brown instead of harsh

black. Best bets: Prestige Soft Blend eyeliner in Chamomile ($5) and Almay Intense I-Color eyeliner in Brown Topaz ($7; both at drugstores). 0 Opt for water-resistant mascara. Lenses can get steamy, which might lead to a mascara meltdown. Check out Rimmel Eye Magnifier ($7; at drugstores), which has an anti- humidity complex. —TRACY PEREZ

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soothe a dry itchy scalp

5 easy expert solutions BY MARY ROSE ALMASI

Masi with lukewarm eiterto

DRY SCALP 1. piled-up cells 2. fine flakes 3. clogged

hair follicles

beauty rx

G ood hair days start with a healthy scalp. Its job, after all, is to grow strong shiny strands.

But dry indoor air can zap moisture and dissolve pro-tective oils from the skin on your head, leaving it itchy and flaky—and your mane dull and unmanageable. Help keep the skin you rarely think about (but should) in top condition with this advice from Valerie D. Callender, M.D., clinical assistant professor of derma-tology at Howard University College of Medicine.

The basic facts Like the skin on your body, the scalp renews itself every 28 days by shedding dead cells and allowing new, healthy ones to emerge. Cold temperatures and low humid-ity, a reaction to harsh chemicals (like those used in permanent hair color), or a buildup from styling products can interrupt this natural exfoliating process—causing cells to pile up and turn into fine flakes.

This accumulation can clog hair follicles and block secre-tion of sebum, further exacerbating dryness.

What to look for ) An itchy, red scalp after coloring hair or using hot tools. > Small powdery flakes These are telltale signs that your scalp is dry, as opposed to having dandruff, which is triggered by a fungus and results in white, oily clumps.

Simple solutions These easy steps will help ease the itch, fast: s Avoid scratching. les irritating and can cause hair breakage. > Use a moisturizing shampoo. Look for ingredients that help lock in moisture, such as sea-buckthorn oil, found in Avecla Scalp Benefits Balancing Shampoo ($12; aveda.cont). > Gently massage conditioner into your scalp after every shampoo to hydrate it and lift away some of the flakes. > Lather up with clarifying shampoo weekly. These deep-cleaning formulas rid hair of product buildup and help loosen dead skin cells on the scalp. > Turn down the heat. Hot water can zap natural oils from your scalp, making it ultra dry and sensitive; also choose the lowest heat setting on your blowdryer.

IIIIEXPERT STRATEGY If these tips don't alleviate the problem in four weeks, see a dermatologist. She'll check your scalp for a fungal infection, such as dandruff or ringworm (ringlike marks on your skin), and will most likely prescribe a topical steroid cream or

shampoo, which will calm irritation and itch within a few days. >The bottom line "Dry scalp is common, especially this time of year," says Valerie D. Callender, M.D. "But it's easy to fix. It's just a matter of deep-cleaning the scalp and adding plenty of hydration."

10 LOOK GREAT I SHAPE March 2007 1 Shape.com

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5 ways to get a healthy,

radiant smile Whether you're in search of whiter teeth or a prettier grin, these are the latest fixes for your

most important assets. BY VIRGINIA SOLE-SMITH

hink of your smile as your secret beauty weapon—if you've got a

great one, no amount of makeup will light up your face in quite the same way. But the benefits go btOnd just looks. Scientists are learning that a stellar smile is also an indicator of your overall physical well-being. "Studies show links between gum disease and diabetes, car-diovascular disease, osteoporosis, and other serious medical conditions," says Paula Jones, D.D.S., vice president of the Academy of General Dentistry. To ensure the health of your gums and help you maintain a star-quality smile, we've tracked down answers to five of your most common oral-care questions. Check out the latest advice on every-thing from heating bad breath to straightening teeth without braces.

Q I wore braces as a teen, but now I've

developed gaps between my top teeth. Why—and is there a no-braces solution?

A normal for ev Itshift throughout life so yours is a li eyone teeth to

common problem, particularly among women in their 30s who wore braces at one point "Many twenty- and thirty-somethings need orthodontics all over again because they stopped viearing their Iv:minas afterjunior higli," explains Marty 7osP, DAM., president of the American

Academy of Cosmetic Denting.

/THE EXPERT RX The good news is that you don't need an Ugly Betty-style Mouth of metal to correct your smile. A cosmetic dentist can bond thin, long-lasting porcelain veneers on top of teeth to cover gaps and even overlapping. The procedure once required several visits and a two- or three-week wait for molds to be taken and made, and then for veneers to be cemented in place, but now the time frame is shorter thanks to 3-13 computer technology In some cases the entire process can be com-pleted in just a day. If you're on a bud-get or don't need your teeth fixed

,t2

121 LOOK GREAT I SHAPE MITA 2007 I 5hape.com

it odrris'to deatititul skin, smai 0 our tooling face

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a brush-up course New York dentist David Poiman, D.M.D., offers tips for finding a toothbrush that fits your needs:

BAN BAD BREATH with Colgate 3600

($4; at drugstores)

sor on

beiutv in action

overnight, Invisalign braces are the way to go. You'll wear a series of cleat; cus-tom-molded plastic trays that snap over your teeth and guide them into place. Unlike braces and retainers of old, how-ever, no one will be able to tell you've got them on. You switch to a new set of align-ers every few weeks as your teeth shift into position. Your smile will look less crooked within the first two weds, but the procedure can take up to tvvo years to completely straighten out your teeth. The cost is comparable to traditional braces: $3,500 to $5,000, depending on the severity of your case. Log on to inviralign.evrn for local information,

Q Why do I get a shooting pain in my

teeth when I eat or drink something hot or cold?

A By far the most common cause of tooth sensitivity is exposed dentin.

This hardened tissue, which lies just beneath the tooth's protective coating of enamel, contains thousands of tiny channels that transmit hot and cold sensations to the pulp, the nerve center of the tooth. (Sweet, sour, and highly acidic foods and beverages can also trigger these twinges.)

/THE EXPERT FIX Over time, brush-ing too hard or using a hard-bristled toothbrush can wear down enamel—so start easing up on the pressure and switch to a softer toothbrush. Also try desensitizing toothpastes; they're for-mulated with potassium nitrate, which reduces pain by shielding the nerves under the gum line. Find it in Rem-brandt Sensitive toothpaste ($7; at drugstores). "In addition to brushing with it, rub a thin layer of the tooth-paste on any affected teeth every night," advises Zase. Your pain should lessen within 24 to 48 hours. If it per-sists or the jolting sensation lasts more than a minute, see your dentist. You could have a deep cavity, a dying nerve, or a broken tooth. Or you may require an in-office treatment, like a fluoride varnish or a dentin sealer, which can be

applied to the exposed root surface to help relieve sensitivity.

Q My front teeth are very yellow, What's

the best way to brighten them fast?

AWhitening toothpastes are available over the counter—and

they're relatively inexpensive, easy to use, and a good first step as they can brighten and lighten the color of teeth by about one shade. Best bets: Mentadent Advanced Whitening Fluoride tooth-paste with baking soda and peroxide ($4) and Colgate Luminous toothpaste ($3; both at drugstores).

If you need more than that, powerful at-home or professional moth-whitening treatments can help. They remove stains on the tooth surface as well as deeper discoloration (and can brighten teeth three to 12 shades) because they contain high concentrations of bleaching sub-stances like hydrogen peroxide and orb-amide peroxide.

t/THE EXPERT FIX Nothing offers instantgratification blre awn-office power-bleaching treatment. The technique uses lasers or other sources of bright light and heat to activate a highly concentrated per-wide gel that whitens teeth dramatically in just an hour. The only downside (besides

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the cost, which rims about $450) is that the pnxxas can cause mild to moderate tooth sensitivity for several days—and, in some cases, even a temporary burning sensation of the suln.s.--- To alleviate dis-comfort, apply Orajel Advanced Tooth desensi-tizer ($5; at drugstores); it helps to reduce the telltale jolts of pain within minutes of application.

If you need a brighter smile in even less time, ask your dentist about the new LumaWhite system. It uses an LED light to whiten your teeth in eight minutes flat. With this method, not only are you spending less time in the dental chair, you're also reducing your risk for tooth sensitivity bemuse, unlike other professional brightening techniques, this one doesn't use heat to

A toothpaste and Roes ones on

teeth and dr% Why do gums %X my gums bleed when I brush? -A Red, tender, Ara puff}i and bleed- ing gums are the first signs of gingivitis, an •leartteLsei inflammation of the gums. The mildest

and most common form of gum disease, gingivitis occurs due to an overgrowth of plaque, the sticky, colorless film of bacteria

that's always forming on teeth. When plaque isn't removed, the bacmia can irritate the gums, causing inflammation.

/THE EXPERT FIX "Gingivitis can be reversed in nearly all cases simply by removing the plaque and keeping it off with better hygiene," says Zase. Start by scheduling an appointment for an in-office tooth cleaning. Though new research published in the yonerial of Periodontology found that brushing and flossing regularly for just two weeks reduces symptoms of gingivitis by nearly 40 percent, it's still necessary to have the hardened plaque (tartar) removed with a professional treatment. Once the tartar is scraped away, gingivitis should disap-pear within a week or two.

CA My friend tells me I have bad breath. How

can I make it fresher?

A Bad breath (halitosis) is almost always caused by an overabun-

dance of sulfuric gas (like the vapor gen-erated by rotten eggs) that's produced by bacteria on the back of the tongue. To improve your breath, you need to remove the layer of mucus that blankets the back of the tongue; this will expose the bacteria to oxygen, killing and removing many of them instantly.

/THE EXPERT FIX Use a tongue scraper, not a toothbrush, to dislodge this coating of bacteria. The broad, flat surface of a tongue-cleaning device is 30 percent more effective than a tooth-brush at reducing the sulfur-causing compounds, according to recently published research at the University of Sao Paulo, Brazil. Another option: Ask your dentist about mouthwashes con-taining zinc compounds that neutralize bacteria. If you're brushing, flossing, and scraping religiously, but still need to chain-pop Altoids, see a doctor. In up to 20 percent of cases, bad breath may be linked to a gastrointestinal or sinus problem.

VIRGINIA SOLE-SMITH is a freelance writer and editor in New York.

activate the tooth whiteners. If the price tag for an in-office treatment is too steep, try an over-the-counter product like

Crest Whitestrips Daily Multicare ($40; at drugstores), which lightens teeth in six weeks when worn once a day for five minutes. Then maintain your results with a gentle toothpaste such as Supersmile Professional Whit-

ening toothpaste ($19; superstnik.corn).

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Have you ever had a really bad dry skin flare-up? mean where your skin is so dry it becomes raw, red and irritated. I've always 'struggled with very dry skin, and usually my elbows and knees are the victim, but occasionally I've also had painful flare-ups elsewhere. It was the fear of another flare-up that almost made me miss out on one of the

Meredith Waltman best winter activities I've ever Merchandising Director tried.. ICE CLIMBING.

The Best Defense is a Good Offense I was visiting friends in Montana and signed up for an ice climbing clinic. I was a bit nervous about the idea because I thought several days of ice climbing in the bitter cold would certainly leave my skin so dry and painful it would be unbearable. But I'm so glad I did it, the ice canyon was magical and overall the clinic was really fun. Best of all, and to my very pleasant surprise, I didn't have a single dry skin flare-up the entire trip!

"I told her that I had been using New Vaseline Intensive Rescue lotion all over my body and on my areas prone to flare-ups I also used Vaseline Intensive Rescue Heal & Repair Balm."

The same wasn't true for my friend Debbie. By the end of our clinic her elbows were so bad that she would cringe at even the slightest touch. She knows I've always been the one who gets dry skin flare-ups so she asked what I had done to preVent them this time. I told her that I had been using New Vaseline Intensive Rescue lotion all over my bOdy and on my areas prone to flare-ups I also used Vaseline Intensive Rescue Heal & Repair Balm. Before I left Montana I gave Debbie my Intensive Rescue products and suggested she use them every day.

A Sufferer No More Several days after I got back, Debbie sent me an e-mail with some great pictures of our adventure. She also thanked me again for the Vaseline Intensive Rescue lotion products and asked where she could find them herself. She said that her elbows were completely back to normal and gave me all the credit since I provided her the lotion. Maybe I should have told her all the Credit really should go to Vaseline, but I didn't, InStead, we'll just keep that as our little secret.

PS. Visit Shape.comirescue to enter to win fun nzes and team more about keepingiyour dry

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look taller and slimmer Shape's style director Jacqui Stafford shows what works brilliantly for petites.

slim-fitting, tapered-leg pants and keep hems long, no more than half an inch from the floor. Pick your tatterns care-fully. "A simple rule of thumb: If the repeating pattern is larger than the palm of your hand, it's too big for your frame," says Betsy Thompson, a fashion expert at Talbots.

AQ

What's the secret to looking professional and polished when you're a petite?

Don't fall into the trap of wearing scaled-down versions of styles suited for taller frames. Instead mix and match pieces that help elongate your

silhouette, suggests Michele Bohbot, the designer of the new petite line for Bison Bisou for JCPenney. "Choose V-necks or tops with details above the waist, like ruffles or ruching, since the design will draw the eye upward and make you appear taller." Fitted shirts work better than full or blousy ones; the latter can overwhelm your figure. Opt for

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love wearing high heels, but hey always hurt my feet. How can find a comfy pair?

AHigh heels place a dispropor-tionate amount of stress and pressure on the ball of the

foot, explains New York-based podiatrist Frederick Broolanan, D.P.M. "They change your natural gait, which throws off your body. alignment," says Broolanan. "Wear-ing them constantly can shorten the muscles in the back of the leg, causing pain? The key to comfort? Shoes that allow the foot to spread when standing, and cushioning under the ball of the foot. Shoe guru lItLutolo Blahnik, whose designs adorn the feet of celebs like Sarah Jessica Parker, says comfortable heels have the perfect balance of being light-weight with a well-constructed heel. "The higher the heel, the more complex the construction. Designers often focus on how a shoe looks rather than a comfortable fit," he says. To test for comfort, stand the shoe on a table; if it wobbles, it will be hard to walk in. Another fit tip: "About 90 percent of people have different-size feet, so fit the larger one," advises Tina Aldatz Norris, founder of Foot Petals, the designer shoe cushions for high heels. "Walk around when you try on shoes—feet can expand as much as half a size with the pressure of your body weight when you stand up."

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Reserve a space in Spinning class on a Motorola Moto 0 ($200; verizanwireless

This lightweight Josh Goot for Elisabeth Marko cotton tank ($150; el&abeth-c-harles.corn) keeps YOU cool during cardio.

These odor-fighting Adidas by Stella McCartney "Asheni - flats (US; shopadiclas.com) can take you from yoga to brunch.

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It's Saturday atoning and you're heal** to the gym. That faded concert tee and well-worn shorts should be fine for working up a good sweat, right? Wrong. Toss that style philosophy out the window along with your tired fitness clothing. The new approach for this spring: Don pieces that accentuate your figure (even if you're still perfecting it) and give you a boost of confidence. You'll not only feel better about yourself before, during, and after your workout, you'll also get plenty of compliments at the gym!

IR I LOOK GREAT i SHAPE March 2007 Shapecorn

THE 10 BEST TIPS WE'VE EVER HEARD

Shop for your body type Broad shoulders? Avoid racerbacks

in favor of V-necks. Petite? Opt for long pants over cropped styles.

2 Buy clothing tagged for your activity For yoga, comfort- -

able, roomy apparel is best. Runners need extra support

3 Do a few Helping jacks in the dressing wont If dothing

restricts movement or rides up, this is the time to find out. A Surf the Web Sites such as

activa.cam mid athieta.asn have easy-to-use sizing guides and liberal return policies. M Embrace synthetics These

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seantlessIThese designs limit chafing. Have your wOricout pants hemmed Tlip right length

will keep you fitien tripping and make your legs lciok leaner.

8U" agentle detergent like Nathan Sports wash (S10;

&yams) and cold water, hang dry to prevent fabrics from breaking down and becoming misshapen.

9 Replace your sports bra every 12 to 18 months to ensure

proper support—and comfort.

1.0 BuyIn bulk When you

find a piece you love, snag a second (or third) one.

EXERCISE GEAR FOR EVERYBODY Want to feel better about your physique? Add these figure-flattering finds to 4."

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MATCH YOUR OUTFIT TO YOUR SPORT Whether you're in the yoga studio or logging time on the treadmill, these easy

pieces keep your workout on track—and go the extra style mile.

At the track A sporty windbreaker

gets a feminine makeover with scalloped trim and a shimmery ht.

Az the gym Throw a cardigan over your fitness tank post-

workout to transition into your casual street look.

Don't run for cover. These stylish sports bras

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Michael Stars cardigan ($48; michaelstarscom). Saint

Grace top ($o* Jade. 773- : 342-5233). Balance Collection

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Adidas by Stella McCartney jacket ($150) and pants

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Information for the Patient

Zelnorm® (tegaserod maleate) Tablets

(pronounced ZEL-norm, te-gaz-a-rod mal-e-ate)

Rx only

Read this information carefully before you start taking Zelnomie (ZEL-norm). Read the information you get each time you get more Zelnorm, There may be new information. This information does not take the place of talking to your doctor about your med-ical condition or treatment.

What Is the most important inhumation I should know about Zelitortn? If you get new or worse abdominal (stomach) pain, or blood in your stools, stop taking ZeInorm right away and tell your doctor. Your doctor may need to do tests to find out if you have a serious problem with your bowel that may require special treatment or hospitalization. Sometimes Zelnorm causes diarrhea. Stop taking Zelnorm and call your doctor right away if you get so much diarrhea that you get lightheaded, dizzy, or faint.

What is Zeinorm? Zelnorm is a medicine for: • The short-term treatment of women who have irritable bowel

syndrome (IBS) with constipation (not enough or hard bowel movements) as their main bowel problem. Zelnonn does not work for all women who use it. Zelnorm has not been shown to work in men with lEIS with constipation.

• The treatment of patients less than 65 years of age with chronic idiopathic constipation. Chronic constipation means constipa-tion lasting over 6 months. Idiopathic constipation means con-stipation not due to other diseases or drugs. Zelnorm has not been shown to work in patients with chronic idiopathic consti-pation who are 65 years of age or older.

ZeInorm increases the movement of stools (bowel movement) through the bowels. Zelnorm does not cure 1136 with constipation or chronic idiopathic constipation. For those with IBS with consti-pation who are helped, Zelnorm reduces pain and discomfort in the abdominal area, bloating, and constipation. For those with chronic idiopathic constipation, Zelnorm increases bowel move-ments, reduces straining, bloating and abdominal discomfort. If you stop taking Zelnorm, your symptoms may return within 1 or 2 weeks.

Who should not take bloom? You should not start taking Zelnorrn if: • You now have diarrhea or have diarrhea often. • You have bad kidney or liver disease. • You have ever had bowel obstruction (intestinal blockage),

symptomatic gallbladder disease, or abdominal adhesions causing pain and/or intestinal blockage.

• You are allergic to Zelnorm or any of its ingredients. The active ingredient in Zelnorm is tegaserod maleate. The inactive ingre-dients are listed at the end of this leaflet.

Zelnorm may not be right for you. Tell your doctor if you: • Are pregnant or plan to become pregnant. Zelnorm is not rec-

ommended for use by pregnant women. • Are breast-feeding, Do not breast-feed while you are taking

Zeinorm. The drug is likely to pass into breast milk. • Are taking or planning to take any other medicines, including

those you can get without a prescription.

How should I take Zelnonn? • You should take Zelnorm twice a day on an empty stomach

shortly before you eat a meal, or as your doctor prescribes • For IBS with Constipation: You should take Zelriorm for 4 to

6 weeks to treat your IBS symptoms, If you feel better, your doctor may prescribe an additional 4 to 6 weeks of Zelnorm.

• For Chronic Idiopathic Constipation: You should talk to your doctor regularly about whether you need to stay on Zelnorm.

• If you miss a dose of Zelnomt, just skip that dose. Do not take two tablets to make up the missed dose. Instead, just wait until the next time you are supposed to take it and then take your normal dose.

What are the possible side effects of Zelnorm? Headache and diarrhea were the most common side effects seen with Zelnorm.

Diarrhea was an occasional side effect of treatment with Zelnorm. Most people who got diarrhea had it during the first week after starting Zelnorm. Typically, diarrhea went away with continued therapy. If you get bad diarrhea, or if you get diarrhea together with bad cramping, abdominal pain, fainting, or dizziness, tell your doctor. Your doctor may tell you to stop taking Zelnorm or suggest other ways to manage your diarrhea. There have been rare cases of rectal bleeding and severe abdomi-nal pain in patients treated with Zeinorm. Some of these prob-lems were related to insufficient blood flow to part, of the bowel. It is not known if this was related to Zelnorm use. In studies, a very small number of patients were reported to have abdominal surgery. In IBS with constipation studies there were a few more reports of abdominal surgery in patients taking Zelnorm than in patients taking a sugar pill. Most Of these were related to the gallbladder. It is not known if Zelnorrii may increase your chance of abdominal surgery. Gallbladder surgery has been reported to occur more often in IBS patients than in the general population. This fist is not complete. Your doctor or pharmacist can give you a more complete list of possible side effects. Talk to your doctor about any side effects you may have.

General Information about the safe and effective use of Zelnorm Keep Zelnorm at room temperature. Do not use ZeInorm past the expiration date shown on the package. Medicines are sometimes prescribed for conditions that are not mentioned in patient information leaflets. Do not use Zel norm for a condition for which it was not prescribed. Do not give Zelnorm to other people, even if they have the same symptoms that you have. This leaflet summarizes the most important information about Zeinorm. For more information, talk with your doctor. You can ask your doctor or pharmacist for information about Zelnorm that is written for health professionals. You can also contact the company that makes Zelnorm at 1-866427-6682 or www.zeinorm.com . Inactive Ingredients: Zelnorm is available for oral use in the fol-lowing tablet formulations: • 2-mg and 6-mg tablets (blister packs) containing the following

inactive ingredients: crospovidone, glyceryl monostearate, hypromellose, lactose monohydrate, poloxamer 188, and poly-ethylene glycol 4000.

• 6-mg tablets (bottles) containing the following inactive ingredi-ents: crospovidone, glyceryt behenate, hypromellose, lactose monohydrate, and colloidal silicon dioxide.

T2004-54 REV: AUGUST 2004 PRINTED IN U.S.A. 89015305 Distributed by: Novartis Pharmaceuticals Corporation East Hanover, New Jersey 07936 ©Novartis

GET SMART ABOUT BIRTH CONTROL 92 / SPEND MORE TIME IN BED 98

HOW EATING OUT Met UP Restaurant

dining can derail:weight loss even if you choose

carefuN avoid fast food, and skip dessert

Researchers from the University of Texas

at Austin fund that consUrned .about

250 more calories when they ate. out. Doing that

three times a week can pack on 10-plus 'pounds a year, says study author

Gayle M. Timmerman, PhD. "Blame large portions,"

she says. "You'll probably eat less if you order two

appetizers, like sushi and a salad, instead of an

appetizer and an entree."

Shape.com SHAPE March 2007 LIVE HEALTHY 91

A SAVVIER BIRTH-

CONTROL STRATEGY

Buying pills in bulk may be an effective way to prevent unwanted pregnancy, according to a recent study published in Obstetrics & Gynecology. Researchers found that women given a year's worth of pills at once were far less likely to skip a dose than women who received only a three-month supply. Most insurance plans limit how many packs you can buy at a time, so find out what your maximum amount is and request it from your doctor. "Even getting enough birth control for a few months during one pharmacy visit is bettor than receiving a single pack," says study author Diana Greene Foster, Ph.D.

„ .

Exposure to CO (carbon

monoxide) damages the lining

of your artery walls, increasing

your chance of a heart attack

or stroke, says neurologist

J. David Spence, M.D., author

of How to Prevent Your Stroke.

How long it takes co to leave your blood after two

hours in a smoky room

I just had a baby, and I find myself

, crying much more than I used to. Do I have postpartum depression?

Probably not—if the tears flow during a sappy commercial or over a

minor frustration like dropping a plate. After you give birth, your fluctuating hormones make you more emotional than usual. Progesterone and estrogen, which nourish the placenta during pregnancy, drop quickly and are replaced by other hormones that help shrink the uterus and start the flow of breast milk. You might

also feel overwhelmed by caring for an infant; there's nothing like too little sloop to make you vulnerable to spontaneous sob-bing. But these feelings should disappear within a few weeks as hormones stabilize and you adjust to motherhood. If not, or if your symptoms are more severe—not wanting to socialize with friends, feeling uninterested in the baby, sleeping or eating too much or too little—you may have postpar-tum depression (PPD). This condition is a more serious imbal-ance of brain chemicals that can occur any time within the first year after childbirth. PPD should be treated by a psychiatrist, who will advise medication or counseling; ask your ob-gYn for a referral.

illErika Schwartz M.D., is a women's heath expert practicing in

: New York City. Her ' most recent book

is Dr: Enka t Honnone Solution for Your Daughter

Send yOUI questions to Shape, Ask the Expert. 1 Park Avenue, 10th floc., New York NY 10016. or asicdrenlarip)shapecorn.

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QUICK FIXES FOR YOUR

ACHING BACK Nearly 30 percent of wqmen say they've suffered back pain in the past three months. "Most don't even know why they're sore," says William Ackerman, MD., author of The Gender Factor: Pain Manage-ment for Men & Women. Try these little changes to feel better fast.

01 WALK IN COMFY FLATS High heels put excess pressure on

bones in your feet and elevate your arches, pushing hips forward as you walk. This can strain the muscles and joints near the lower spine, so wait until you get to work to slip on those heels. 0 STRETCH AT YOUR DESK When Ad you're anxious, you tighten muscles, which decreases blood flow to your back. "This causes a dull ache that can be relieved by light exercise," Ackerman says. Every few hours, get up and bend forward and side to side to improve blood flow.

HOLLYWOOD

0 WEAR THE RIGHT BRA Straps ti that are too tight squeeze the trapezius, the muscle that connects the neck to the shoulder, triggering poor circulation—and pain—in your upper back. But wearing a properly fitted underwire bra will take as much as 90 percent of your breasts' weight off your shoulders. says Susan Nether°, author of Bra Talk: Myths and Facts.

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1 Keep off those extra pounds

Scientists at the Columbia University Medical Center recently discovered that people who logged five hours of sleep a night were 60 percent more likely to be significantly overweight than those who managed to get seven to nine hours. One reason behind the bulge: Tired people eat more. "Sleep deprivation increases hunger by altering levels of leptin and gherelin, hormones that reg-ulate appetite," explains study author James E Gangwisch, Ph.D. Another theory, according to a new article in the journal Obesity Reviews, poses that the more hours you're awake, the more

you'll eat. The author suggests that you can cut 6 percent of your daily calorie intake—that i 120 calories from a 2,000-calorie diet—by sleeping eight bows a night instead of seven.

2 Muscle up your memory

"During sleep, your mind processes everything you've learned that day," says Jeffrey Ellenbogen, Ph.D., an associate neurologist at Harvard Medical School. So pulling an all-nighter to nail tomor-row presentation is not an effective strategy. "You're better off reviewing what you can, then getting enough rest so the details can sink in." Recent stud-

ies show that different stages of sleep may improve various aspects of memory. In new TtSearch from the journal Nature, German scientists found that late stages of non-REM sleep (the non-dreaming phases that comprise most of our sleep) help us consolidate and recall the facts we've just acquired. And in another recent study, Canadian researchers discovered that an earlier stage of non-REM sleep increased signifi-cantly after people learned how-to tasks—like a new 'mitring stitch or cooking technique—just before going to bed. After noting that the participants completed the activities 20 percent faster the next morning, the researchers con-cluded that shut-eye helps keep our reflexes sharp.

3 Reduce your risk of diabetes

A study published in the Archiver of Internal Medicine found that women who slept only five hours a night were two and a half times more likely to have diabetes as those who slept seven to eight hours. A serious condition that occurs when your body can't effectively convert glucose from food into fuel for your cells, diabetes increases your risk of heart disease and nerve and kidney dam-age. One explanation for the link is that too-little sleep throws key hormones off kilter. "Suess hormones like cortiSol and adrenaline—which increase when you're sleep-deprived—reduce the effectiveness of insulin, the hormone that regulates blood glucose," says study co-author Susan Redline, M.D., direc-tor of University Hospitals of Cleveland Sleep Center. When you can't use insu-lin properly, glucose levels rise, which increases your diabetes risk. Another possible reason is that you expend more energy when you're well-rested than when you're wiped out. Picture yourself after a night of refreshing sleep: You're ready to taclde anything, whether it's mastering the plow pose during your morning yoga session or plowing through your overstuffed in-box. "But

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live healthy news

N ONLY -7 DAYS! 3 stress-busting tools Sure, you can't beat a tension-easing massage, but that doesn't always fit into an appointment-filled day. When you're really stressed, you need relief now, so we put some office-friendly anxiety reducers to the test

EsnWeve Personal The Doctor's Chocolate Stress Reliever

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This handheld device converts your heart rhythms into a series of lights. Breathing in sync with the pacer calms ner-vous, cardiovascular, and hormonal sys-tems to lower stress levels, similar to a pro-cess called biofeedback

Did it help? Using this discreetly at our desks throughout a harrowing afternoon did help us feel calmer.

These bite-size dark chocolates

contain L-theanine

an amino acid found in green tea that's said to lower

stress levels. Eating just two pieces a day eases tension and irritability, claims the manufacturer.

Did it help? With 20 calories and one gram of fat per piece, these truffles are a yummy, guilt-free indulgence But they didn't seem to have any greater soothing effect than our usual sweet treats.

This machine requires you to wear a stomach

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The bulky size made it awkward to use at work, but

keePing up the slow breaths (10 per minute) was very relaxing.

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You eat right You exercise. But if you are not getting enough sleep, your health could be suffering.

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health report

your new #1 stay-healthy mission: get more sleep

Think you don't have time for eight hours of z's a night? Here are seven reasons—including trimming your waistline and

improving your skin—why you need to fit it in. BY LAUREN WIENER

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We're a nation of busy women, so while we're whittling down our to-do lists, sleep often

gets the pink slip first. Surveys from the National Sleep Foundation in Washington, D.C., show that women snooze nearly 90 minutes less than the eight hours a night most experts consider a healthy standard. "As a 24-7 society we have this notion that sleep is a waste of time," says James Maas, Ph.D., professor of psychol-

98 UVE HEALTHY SHAPE March 2001 Shape.com

ogy at Cornell University and author of Power Sleep. In fact, we seem to admire and envy so-called short sleep-ers like Martha Stewart and Donald Trump, who claim town their empires on just four hours a night. But when we cheat on sleep, we're actually Jeopardizing our health, making us likelier to catch colds—or develop diabetes. Still not convinced you need to hit the hay earlier? Let the evidence speak for itself.

What's keeping you from a good night's sleep? During any given month, 30 percent of women face insomnia, says Joyce Walsieben, Ph.D., director of the Sleep Disorders Center at New York University's School of Medicine. The four key reasons many of us have trouble nodding off:

/STRESS Even low levels of stress (worries about bills, a looming work deadline) can trigger hormones that increase blood pressure and make your heart beat faster—not exactly optimal conditions for drifting off easily.

Slumber strategy "Write down stressful thoughts in a notebook earlier in the day, then brainstorm solutions," suggests Walsleben. "This trains you to deal with worries at that time instead of when you're lying in bed."

1PMS Symptoms like tender breasts, bloating, and headaches cause discomfort that keeps many women awake.

Slumber strategy Consuming 1,000 mg of calcium and 400 mg of magnesium daily may help reduce fluid retention, breast tenderness, and bloating, says Walsleben. Ask your doctor about supplements.

/YOUR BEDNATE Austrian researchers found that couples had more disrupted sleep on nights they slept together than when they snoozed solo. Slumber strategy Noisy sleepers should see a doctor, since snoring can be the result of sleep apnea, a potentially deadly condition that occurs when relaxed throat muscles block air passages and make breathing difficult

/PREGNANCY Your growing uterus puts pressure on your bladder, so you'll wake up frequently to use the bathroom, and hormonal changes may increase your risk of experiencing late-night heartburn. Slumber strategy Try supportive pillows and lying on your side. Cut down on liquids before bed to minimize bathroom breaks, and avoid spicy foods late in the day to prevent heartburn.

DO

NOT

DISTURB!

Boot blankot hog: Use won%

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health report

if you feel exhausted, you're less likely to completely engage your brain, so it needs less glucose to function," says Kristen Knutson, Ph.D., a research associate at the University of Chicago. The glucose that your brain would nor-mally use instead continues to circulate at higher levels in your blood.

4 Protect your heart

radiance. And if you're literally fighting to stay awake, your body kicks up its stress response—secreting hormones that help set off breakouts.

6 Stave off the sniffles

When a nasty cold strikes, all you want to do is sleep, right? No wonder Your body requires rest to fight off invading

germs. But even one night of frag-mented slumber can break down your immune response, according to researchers at the Mount Sinai School of Medicine. They found that women who were least able to snooze through the night had the lowest levels of virus-combating cells in response to a stress-ful situation. "Sleep deprivation is another stress on the body that makes

While you slumber, your heart rate slows and blood pressure dips by an average of 10 to 20 percent, says Columbia University's Gangwisch. "When you don't sleep, your body loses this opportunity to slow down. Your heart works harder for a larger portion of the day, which causes blood pressure to increase over time," he explains. In fact, Gangwisch's research team discov-ered that women who snooze less than six hours each night increase their risk for developing high blood pressure by 70 percent, compared with those who get seven to eight hours. Slacking on sleep also triggers inflammation, which occurs when your stressed-out immune system goes into overdrive, flooding the body with an overabundance of infection-fighting white blood cells that actually damage healthy tissues. Researchers from the University of California, Los Angeles, recently found that after just one night of four hours' sleep, people had increased levels of these blood proteins, which are linked to a greater risk of heart attack and stroke.

5Take years off your looks

When you're short on sleep, it's written all over your face. "Inadequate shut-eye triggers a chain of physical changes that negatively affect your skin," says David E. Bank, M.D., an associate in clinical dermatology at Columbia University Medical Center. As you begin to feel tired, your body prepares itself for rest by lowering blood pressure and pulse rate. This means less blood flows to your skin, which can take a toll on

Shape.com SHAPE March 2007 UVE HEALTHY 1101

health report

you more susceptible to infection," says Jan Born, Ph.D., a professor of neuro-endocrinology at the University of Liibec.k in Germany who studies the link between sleep and immunity.

7Be a safer driver Sleeplessness slows reaction time

as much as alcohol does, which hells explain how 100,000 auto accidents occur each year because of sleep-deprived drivers. It's hardly surprising, considering that when you've been awake for 17 hours, your brain may be as impaired as if you'd had two marti-nis. Recent research published in the journal Sleep revealed that people were more likely to be distracted from a

simple, monotonous task after they got five hours' sleep than those who snagged a full eight hours. And don't count on caffeine to keep you safe. In a recent study at the Walter Reed Army Instituteof Research, half of sleep-deprived subjects were given a supple-ment containing the amount of caffeine in two cups of coffee (the other group received a placebo). Participants then engaged in a gam-bling exercise so researchers could assess how willingly they took risks.

While the caffeinated subjects reacted quicker than those who didn't receive any stimulant, both groups made the

same amount of risky decisions dur-ing the task. "In the real world, this means that even though you may feel alert enough to drive home after slugging down a large soda or coffee, you'll still likely make po-

tentially dangerous choices, such as speeding through a yellow light or tail-gating another car too dosely," says study author William Killgore, Ph.D.

IF YOU HAVE TO DRINK

CAFFEINE I TO STAY ALERT I

BEHIND THE WHEEL, YOU'RE

NOT AS SAFE AS YOU THINK.

Your all-day sleep-prep plan A good night's sleep doesn't just begin when you hit the pillow. The habits you engage in throughout

the day can influence how well you snooze. For better rest, take these sleep-smart steps.

6:30 &M. GET SNOOZE BUTTON-SAVVY Your sleep-regulating internal clock works best when you wake up at the same time every day. To break your habit of repeatedly hitting the snooze button, move your alarm clock across the room. A new study in the journal Neuron found that the physical act of rolling out of bed activates brain cells that prevent you from falling back asleep.

BIS MIL SOAK UP THE SUN A half-hour walk tells your brain to stop making mel-atonin, a sleep-inducing hormone. But leave your sunglasses behind this time—the rays actually have to hit your retina to send the signal, says Melt' Krycjer, M.D., author of A Women's Guide to Sleep Disorders. If you can't

hoof it to work, try a pre-breakfast hike.

U:30 P.M. HAKE A DATE Social people are better sleepers, according to a recent study from the Duke University Medical Center. Having frequent lunches or other get-togethers makes you more likely to stick to a schedule, say study authors, who believe that your body's internal clock runs best when you follow a regular routine.

/15 PM DUMP THE DECAF University of Florida researchers found that most decaf coffee still contains small amounts of caffeine, which can add up if you drink several cups after lunch. Snack on some fruit instead, says Cynthia Sass, R.D., a Tampa, Florida-based

nutritionist. "The combi-nation of vitamins, fiber, and carbohydrates provides enough energy to get you through the rest of the afternoon," she explains.

5:45 P.M. BEAK A SWEAT Hitting the gym raises your body temperature, which makes falling asleep more difficult Give yourself at least three or four hours between working out and lights-out to allow adequate time to cool down.

8:00 P.M. STICK TO ONE GLASS OF WINE "Alcohol slows the nervous system, so a second round may help you feel sleepy Initially," explains Kryger. "But when your blood-alcohol level drops in two to four

hours, you could wake up feeling wired."

low PM. rout* YOUR BEDROOM PET-FREE Nearly 25 percent of the patients in a study at the Mayo Clinic Sleep Disor-ders Center said they sleep with a cat or dog—and more than half said that It disrupted their z's. If your pet's wriggly body keeps you tossing and turning, give him his own bed, preferably in another TOOM.---HOLLACE SCHMIDT

spritz pillows with scent to fa asleep

102 LIVE HEALTHY , SHAPE March 2007 Shapecom

cc reel

0 rilorre.m.

when you caret sleep, yea cant dream. But now there's Rozerem, a sleep aid like no other. Ronrem is approved for adults having

trouble falling asleep. In fact, it's the first and only prescription sleep aid that in clinical studies shows no potential for abuse or dependence.

Take it when you need it, stop when you don't. Your doctor can explain why Rozerem is so different. Important safety information: Don't

take Rozerem if you're taking Luvox° (fluvoxamine) or have severe liver problems. Avoid taking it with alcohol. Don't drive or operate

machinery until you know how you'll react to Rozerem. Rozerern may affect some hormones. Consult your doctor about how this may

affect you, or if your insomnia doesn't improve. Take Rozerem right before bed. Side effects may include drowsiness, fatigue and dizziness.

Ask your doctor if Rozerem is right for you. Visit rozerem.com or call 877-282-0332 for more in formation.Your dreams miss you.

Please see reverse side for Brief Summary of Prescribing Information,

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A huge fight with your mom or a killer work deadline can send

you straight for the cookies—that's no surprise. But now new research shows that even small annoyances, like misplacing your keys, can derail healthy eating habits. When researchers from Britain's University of Leeds tracked the habits of 422 employees, they found that women who experienced these little stressors tended to eat fewer vegetables and snack on more fattening foods throughout the day. The reason: Your body produces the hormone cortisol under pressure, which triggers cravings for high-calorie foods, explains study author Daryl O'Connor, Ph.D. Our advice? Next time you want to nibble, choose a healthy treat—like carrots and hummus—that'll provide the energy you need while keeping your weight in check.

weight-loss workbook

THIS MONTH'S TOPIC

beat stress-eating Yes, you binge when you're frazzled—but

here's how to get a handle on it for good. BY SHARON LIAO

3 SURPRISING BINGE TRIGGERS Despite your best intirtions to blow off Atom in a healthY way—whether Ws at the gym or with a moment of deep breathin9—You'istill may not have complete contrOl over your willpower. Here are some reasons you may be overeating:

1 Yoh. swrounded by noise. i When researchers at Pennsylvania

State University had 34 women take a test in a loud room, those who weren't able to shut off the noise consumed twice as many calories later than those who could. TAM THE TENSION Bring a pair of earplugs or an IPod. It will muffle the noise and help you take charge—so you'll feel less frustrated. 01 Yone on a diet. Many women

who are trying to slim down keep a close watch on what they can and can't eat The outcome: They seek comfort in forbidden foods when they're under pressure. TAM THE TENSION Don't deem any food off-limits. Experts suggest getting 10 percent of your calories from "fun foods," so indulge yourself every day (just watch your portions).

7 You're evectint. Pregnant women can becOme tired

more easily, and a study published in the Journal of the Arnerican Dietetic Association found fatigued and worried mothers-to-be tended to eat more carbs and fibs than their more relaxed counterparts. TAM Tta TENSION Snack on fruits and vegetables. The anxious women ate less produce and had lower levels of important nutrients, like vitamin C and folate.

106 LIVE HEALTHY SHAPE March 2007 Shapccom

If you think it's just for your mouth, think bigger.

Big news about oral care may change the way you thMit about rinsing with UsterineAntiseptic. Emerging science suggests that there may be a link between the health of your mouth and the health of your whole body. Physicians and dentists don't yet know the exact connection between the health of your mouth and the health of your body, but several theories exist One thing everyone agrees on is that a

healthy mouth can only lead to good things. That why there's Usterine. It's proven to help keep your mouth healthier by killing the germs that cause plaque and gingivitis. In fact, rinsing twice a day with Listerine gives you 24-hour protection against the germs that cause plaque and gingivitis': To learn more, visit www.listerine.com , or ask your dentist, dental hygienist or physician about the mouth-body connection.

Learn more Mod the mouth-body connection at wan/Maim=

MA •c r111,710 IN•wbran Dow /momMon •

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161 158

weight-loss workbook

REALITY CHECK: YOUR BODY NEEDS SOME SUGAR

The sweetest nein you'll hew an day A little sugar does help your body cope with stress. Acconiing to research from the University of Cincinnati, it may decrease the production of glucocorticoid, a stress

hormone linked to storing more fat in the belly. Getting a small amount may calm you down, says study author Yvonne Ulrich-Lai, Ph.D. Experts recommend choosing a snack that also contains protein, which

ensures the sugar is released slowly into the body, giving you sustained energy. Our picks...

chocolate milk pednuts

climbs aikidos

ri fat 2.5 g tat

2 squares graham 1 container crackers with (1) Junce ,,) nonfat peanut butter fruit yogurt

60 calorios 09 fat

95

ask the (1-. P't

Not only can your emotions Clinthia Power, a

and foods Here she

WHY DO PEOPLE .EAT WHEN THEY'RE STRESSEInt

Its self-medication. Food. brain &ministry, cubs, for EatemPle, can temporarHy boost production of the feel-good brain chemical serotonin. Also, on,vary level, most of usassociabiefdadwith

--ever since mom soothed us with warm milk when we were babies °mei abowl of chicken - soup when wee sick,

Wet Oa SOME PUMA -INGE MOMS ihnin

FRENCH FRIES, WHILE omits cRAve COOKIES AM CAR? In my research hie toilet -alit when you're angryorftu.strated! Vogre more Rely ha reach foods Ike chips and because chewing is a physical release for the emotion. A lonely

4 truths about •eating uenoe what you decide YOU IxidOiteaL

atom* tretiY

mood, on the other hand, can tT youcs*vefoodsthatfiilyouup fikti

cake, popcorn and even can momentarily take•

away that empty feeling. Sweet creamy foods like chocolate and ice

cllair ,most

unto

when thee'tad becauseThe sugar can ramp up your energy level and lift your mood.

—/ Howc1'EuJF MY cmAviteas.mt igiture BY

HUNGER OR MOTIONS? •innerly casesiitt easy to mistake the mason .bildrid your urge bleat Try setting a Idtc;hen timer for six Minute% if yeitiatill really want that snacic after the alarm's

that's ari adequate time for you to-pinpoint how really feeling.

snack feelhgs

it.

CAN mairipnNe MY Autumn HELP ME AVOID

OVEREATING? If you can recogn t's both- ering you then you cn address the issue at hand with,ut resorting

rnendy Patients .activity that

works as a stress outi4t. When you're feeling lonely, Mir example,

. get on OMPlitarlfhaaerittan tialreach raft tolanOld

friend. Or if you're endry, tear VP a Pied* of PePette4fit r physiCal release you need. Ta a Walk is a good option if you'r4 sad,

oxygen iii the body, ;

*villeins a natural mood bOoster.

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inc.

105 LIVE HEALTHY SHAPE March 2007 Shape corn

it REGISTER TODAY

800.996.3DAY www.The3Day.org

It's amazing what can happen in only 3 days. You get to walk-60 miles lined with cheering, hugs, food and drinks. You get to connect and tell stories—with old friends, new friends, loved ones. To discover a bold new world of kindness, where thousands of caring women and men challenge their hearts to feats of heroism. And to feel what it's like to pave the way, with every footstep, to the long and healthy life that everyone deserves.

MAKE THE COMMITMENT TODAY. Register for the Breast Cancer 3-Day, benefiting Susan G. Komen for the Cure. Visit www:rhe3Day.org or call us at 800.995.3DAY and we'll send you everything you need to start your journey. Mention code SHAPE3 to receive your free inspirational DVD.

The Breast Cancer 3-Day. Because Everyone Deserves a Lifetime.

"A recent NU scs Heann trr showed women who engage to regular phy'dul dCtIvIty 1 1 :ot

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at developing breast cancer than women who aren t reguiack

said Hala Maridelmrig. Susan G Kamen for the Core President and 'AO "Eivcrot . in an exercise program cti ■

YOU re tabiir r- steps to developing fl

Find a fitness friend and you'll realize exercising is not only easier, it's more fun. Recent studies show that people who work out with others are more likely to stick to their fitness routine than those who exercise alone.

Walking is a popular buddy activity and it provides far more benefits than walking by yourself:

• Motivation. Sharing the experience gives you something to look forward to.

• Camaraderie. You have time to talk, share stories and laugh.

• Accountability. It's hard to quit when someone is counting on you.

• Personal Trainer. A buddy can help you set and track personal fitness goals.

• Safety. In addition to personal security, a buddy can remind you to hydrate, stretch and take breaks if needed.

If one walking buddy provides this much support, imagine what a whole team could do. The Breast Cancer 3-Day is an example of a program specifically designed for group walking. You can create new friendships by joining an existing team, or strengthen relationships by creating a team with friends, family, neighbors or coworkers. Team members support you in many ways: as companions on training walks, helping hands for your fundraising efforts, tent-mates on the event, and more. The friendships forged over 60 miles and three days last a lifetime, and so do the health benefits.

Additionally, the challenge of training toward an empowering event, raising funds and walking in the name of an important cause adds plenty of motivation to keep you and your team walking.

"Walking as a team in the Breast Cancer 3-Day enhances what is already an incredibly meaningful experience,"

according to Sue Wagner, Breast Cancer 3-Day Project Manager with the National Philanthropic Trust. "A team multiplies the fun, laughter and tears you share along the way, and multiplies your impact on the breast cancer movement."

2007 BREAST CANCER 3 DAY SERIES CALENDAR

Besten Aug 3-5 Chicago Aug 10-12 Cleveland Aug 17-19 Twin Cities Aug 24-26 Seattle Sep 7-9 Michigan Sep 28-30 Philadelphia Oct 5-7 Atlanta Oct 12-14 Tampa Bay Oct 19-21 Dallas/Ft. Worth Oct 26-28 Arizona Nov 2-4 San Diego Nov 9- 11

THE BREAST CANCER 3-DAY FIND NEW MEANING... IN A BIG WAY Lace up your shoes and leave your limits at the door—the Breast Cancer 3-Day is a bold state of mind that unfolds before you like a 60-mile-long pink carpet of hvf,:A world where thousands of caring women and men challenge their hearts to feats of heroism. It's more than a life-changing journey... it's lifetime-changing.

NO ONE WALKS ALONE ON THE 3 -DAY The 3-Day is designed with your success in mind. It may look monumental on paper (no breast cancer walk is longer)

but the route is lined with cheering, hugs, food and drinks. And you'll get to connect with old friends, new friends and loved ones, sharing stories, laughter and tears along the way. The 3-Day is not just counted out in days and miles, but also in moments big and small.

WE GET YOU UP TO SPEED —FAST! Once you register, a coach is assigned to your care. This Master of Preparation and Motivation will be there at every stage of your adventure, committed to your fundraising and training success. You'll also have access to extensive online resources, including your support handbook, a personalized fundraising web page and a network of volunteer leaders.

EVERYONE DESERVES A LIFETIME Too many lives are cut short by breast cancer-40,000 in the U.S. each year. Without a cure, 1 in 8 women will continue to be diagnosed in her lifetime. Join us, and feel what it's like to pave the way, with every footstep, to the long and healthy life that every-one deserves.

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Shape.com SHAPE March 2001 I GET FIT I10

MIMINION ShouvolZutdpif

%al have alcold?

I-'It depends. "If your

symptorns are mostly above the neck (runny,,-

or stuffy -hose, sore throat, or

sneezing), It's olcaY to exercise," says Michael Serll a personal

trainer In Whittler,; California. "Jot do a km *me wodcout than tiontL* For Maniple, walk hiatead of run, shorten the length of your usual cardio routine, and decrease the sets Or reps of your strength-tralning Marcises. "If

your body is addrig, you're severely Congeste0, coughing, or have a fever, skip your work-out," Sett says. When you're feeling better, grOually buRd up to your old routine.

-. Personal trainer Michael Vr Serif owner of

Michael! Seril Fitness. a private personal-training facility Si Whittier. California.

Do you have a question Or "Ask the Trainer? Send it to askthetrainerpshape.com .

FOUND! THE BEST GYM BAGS d yet to find the be-all, end-all tote that holds everything without being too bullcy. That's why we tested more than 20 of the newest bags to unearth these four top performers. —SB

stow 04 , ;.1 yokiff

10 •,.•

Best for yoga No mere mat tote, the Flora Major messenger bag ($70: sherpanipacks.corn) is big

enough for shoes and has a pocket to hold clothes.

A mustier the gym The Acilibrie duffel ($60;

adidascorn) got raves from our resident gym rats

because it's roomy yet still slides into narrow lockers.

Perfect for tennis Doubles play is easier with Whon's Perfect Pee ($60:

wilso(tcom for stores), a compact backpack that com-

fortably holds two rackets.

Risers on the bottom of the SYdditi Mid duffle ($5O;

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114 I GET FIT I SHAPE March 2007 I Shape.com

ILAIV

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THESE BOOTS WERE MADE FOR

HIKING You won't see a ciunky clodhopper in this bunch. The five hikers

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UNEVEN TEIREAIN VapatatiaLaW ($10Ck

timbenirctCotn) One-wrong step .can hart ltris shoe has an

rig strap that " btrelib keep your foot

comes courtesy of allteb the midsole that ferigth of the shoe.

FOR SPEED HIKERS Matra,' Namche ($100; montrat .com for stores) When you're cov-ering a lot of mileage in minimal time, the flexibility of the Narnche's trail running shoe-inspired sole will keep you moving. This boot also offers plenty of ankle support, thanks to its mid-cut upper

080: kiirnikcom ntAbuck leather

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FOR THE EARTH CONSOOLIS Patagonia Huckleberry ($110; patagoniacom) This shoe's outsc4e is made of 30 percent recycled rubber, and its foOtbed contains 70 percent recycled foam. Best of all, the Huckleberry's Super-tacky outsole grips every-thing from pebbles to boulders.

OcKk, -tores) 9p.ea4*iiner

this rnestinCReather boot At pieer,.2 pounds,

.PutoPh, but on

when moesthane Alter

get the fit for you Whatever your idea of a hike Is, the right shoe will make your commune with nature a lot more comfortable. Here's What you need to know before you tie One on. -sas

e inaakars want ast k. Even!if you only go on two-mile forays, opt for a low-cut hiking shoe over a runner. it's more durable than a sneaker and has a denser miclsoie, so you won't feel every rock and stick. Plus, Wets

provide better side-to-side stability. 0 Go highor for lengthy troika. To prevent wobbly ankles on daylong hikes or when you're carrying a heavy Packi lace UP a boot that has ankle suPPort-

0 Lighten up. Skip the heavy-duty stompers. Lightweight shoes have lugged

soles and rugged exteriors—Without the

heft that can slow you down..

0 Nest knpramicama do count.Today's hiking

shoes are more flexible than old-school

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on and walk around for a few Minutes in the store. If they pinch, rub, or bind, keep looking.

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HOLD OM HANDLE of a resis-tance tube in left hand, arm at your side and palm facing behind you. O STAID WITH FEET hip-width apart on the tube, left foot closest to the handle and right hand on hip. Inhale and keep your right leg straight as you raise it out to the side so foot is a few inches

off the floor and pressing against tube [Al 0 MALE AM RASE your left arm overhead and slightly to the left

as you rift right leg out to the side on O LOWER YOUR ARNO and leg to starting position (keap right foot slightly raised) and repeat; switch sides to complete set

According to the EPA, we're exposed to thousands of chemicals and contaminants every day too many for our bodes to handle alone. As these toxins build up they can seriously affect our body's natural balance and bog down our New Year's diet resolutions.

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standing opposition raise Strengthens butt, legs, and shoulders

"Lifting your opposite arm and leg at the same time forces your core, back, legs—you name it—to contract to help you stay balanced," says trainer Greg Sims, who created this exercise for his Card° Stack, Core Attack class at Peak Fitness gym In Raleigh, North Carolina. To help maintain your form, keep your chest raised and contract your glutes before you lift your leg,

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LOSE ------ WEIGHT, NOT MUSCLE IT'S A CATC11-22: Shed pounds and you almost always lose muscle as well, which can slow your metabo-lism. But exercising more instead of just

eating less may prevent that drop, found researchers at Washington University School of Medicine in Mis' souri. In their recent study, over-weight people either cut 300 calories a day from their diet or burned the same amount by doing cardio. One year later, all the participants had shed an average of 18 pounds. But the dieters lost nearly 7 percent of their thigh muscle mass, while the exercisers' leg muscles actually increased slightly. (The researchers didn't study the effects of strength training, but doing moves with added resistance is key to holding on to your muscle.) To lose weight and keep your metabolism stoked, don't just watch what you eat; do 30 to 60 minutes of continuous or intermittent (10-minute bouts) carclio six clays a week. —se

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Both 9Yros Oompale your results with standards for yaw chronolpcal age to determine your hodSes "real" age. SOW a bit older than

pected and youIllikelY SPA a referral to a nujttionntortraljq Syou turn back the clock

Are these tests worth it? "Yes, If the results motivate ybu to improve Aar West*: Say& iterty. $tewart, M.O., director of clal and research exercise physiology *Johns . Hop-; idns School oftlediclne. 713ut a full

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We scoped out the hottest classes from

thrPe lilintfts of Pm tra troves for

affigiELES MB CASS kid* WHEW Crunch (crunchcom) WHAO IT IS A routine using a be-everywhere machine celled Ottital 360 You'll spend 30

your body with reslitance poles that are anchcxed to a

platfonn The Rocket Workout include*strength-training exercises as

sltetches and Rates moves41 using the poles for support. SC:WON 1HE MASS Burn WHORE Healthworks Oieeltht.itoricifftnesscarn) WHAT IT IS A group class that alter- nates between seven mitxttes of Walk- ing and running on a treadmill 'old

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dressing room, but during

your run it feels too tight. You're not imagining things,

say researchers at the University of Wollongong in

Australia. In a recent study,

they found that dust circum-ference expands significantly as your breathing gets heavier—the way it does

during cardio—so your bra will feel tighter. Follow their

advice the next time you're in

the dressing room: lake a

deep breath and hold it while

you're trying on the bra.

Enter to win at fordroadtokona.com .

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124 I GET FIT I SHAPE March 2007 I Shape com

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TUNE UP VOUR 11241 UPI -

There's more to *cycling than merely tortiag the pedal& If you Concentrate on &ens - three point%

Y6.111b0 fli*lbtyT thesoenery as yartre Sprinting down the road.

Don't hunch Your shoal:We toward your ears or tense Sur upper haCk--it., the energy. you need to ritia

iSlftdalgt lind ON* is** Joy. 'titrxiiteaol) Pedal *Oka you shimild hear a whirring sound. not multiple chops. Keep your cadent* wen snd melt ride more effsiently.

iiNits)bar *OM feitlact. During eve n:• set aside time to run through the sic& you'll need on race day--014ipingin and out of your pedals, switiOnggeers, and grabbing Your water bottle.

CatillIllt MIXT ROHM RUN ME AFRO

cycling must-haves &Wig can take its toll on your shoulders, back, butt-even

your feet This gear will help eliminate your gripes on the road.

et A hollow middle helps the Specialized Mel Sl. saddle ($100 -,, speaVized.com) eliminate pressure on sensitive areas and prevent post-ride numbness it comes in two widths to better fit your secit

o Inveiit In a race-ready ride IlloS the Cannonciele Sprint C.AAD9 Optirno 4 ($1,400t carnondale .com for stores). Ws available with ambers (they put you Into a lo mcire aerodynamic position) and dg reducing wheels Customize it with your own pedals.

o The soles of these Pearl lzurni "Vagaboncr shoes ($85; peerfizurnioam) are stiff, so you have more power and less foot pain as you pedal The Velcro strdps open easily, which makes for faster transitions

month 2: the beginner's tri-training calendar Follow this plan, designed by Undsay Hyman, a Level 1 USA triathlon coach with Carmichael Training Systems

in Colorado Springs, Colorado. Go to shape.cornAri to get detailed workouts for each day.

WEEK

,

1,2O0 yards

7 : ti?‘: 13,::

60 Min. Run 30'oln.

Stretch 10min.

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Swhe 1,000 yards ale 60 min.

Ruh 30min. Can work

10 min.

REST Run 35 min,

Plates or yoga 30 min.

swim 1100 yards

Bike 45 min.

elm 60 min.

Ftun 20 min. Stretch 10 min.

Bike 60 min. Run 10 min.

Cm* work10 min.

Run 40 min. Swim

1200. Yards

REST

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Run 30 min. Stretch 10 min.

REST

Go to shape corrytt for your comolett- workout otmo. tips, and more, t , GO to getanedge.com to check out a free triathion-Wased proor.r.m th

125i GET FIT SHAPE March 2001 Shape.com

No longer afraid of being huri NOSE opened u LOTION

tolt

auto.

a better way to slim your hips

This super-sculptor leaves no part of your lower body—including cellulite—behind. BY jEANINE DETZ

The payoff The lateral step-up will help you get rid of those derriere dimples and create a firmer rear view. "Not only are you using your legs and butt to squat, you're working the glutes ofwaur balancing leg as well as the giutes and hip of the leg you're lifting," says Boaz Saar, a trainer at Equinox Fitness in New York So there no way you won't get toned. And this move slips in some waistline whittling as well. Pair this exercise with regular eardio and you'll be saying so long to cellulite before spring.

YOU'LL FEEL, IT In your butt, outer hips, and Salm

For best results Do 2 or 3 sets of 10 reps per leg twice a week.

s Challenge yourself by doing it with ankle weights or on a padded weight bench.

PRIMARY MUSCLES WORKED butt and hips 1. gluteus ma*imus 2. gluteus medius

How to do It Place a foot-high step in front of a mirror (so you can check your form) and

stand to the right of the step with feet parallel and slightly wider dian shoulders, left foot on top of the step. Position hands, in fists, in front of shoulders so elbows point down. Bend your knees and lower into a squat EA3. > Shift weight to your left leg as you rise up and lift your right leg and arm out to the right, foot flexed and toes pointing forward an. Keep your torso tall, and focus on contracting your right obliques, as if you were trying to reach your rib cage toward your right leg. I Keep your right leg raised for five seconds. Slowly return to the start position and repeat; switch sides to complete set.

>Tip Don't just drop your foot to the floor; softly place it on the same spot each time you lower it.

Mistakes to ovoid *ow let your:knees:06ft Past your toe; 16410n you squat; this mistake can stress' your knees and the surrounding ' OCKSWT swing your leg up; tighten youv gluten end abt to raise it ,DOlfrieaneViiity from your -raised leg; it.. reduces the **Woad on your lower body

12111 GET FIT 1 SHAPE March 2007 1 Shape,com

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Tamara Holder

Tamara's challenge Though Tamara grew tgr eating small portion sizes and avoiding junk food, her habits changed when she got to college. "It was aN beer and late-niglt burritos," she says. "I tried sk4apki/g meals and hitting the gym, but I still gained 40 pounds by graduation."

success stories

eat more, weigh less This reader ditched the gimmicks, upped her protein intake, and

lost 40 pounds in the process. BY SARAH ROBBINS

My turning point Desperate to drop pounds, Tamara tried the cabbage-soup diet and other fad plans. Though she did shed some weight, she'd eventually revert to old habits and gain it all back. "I knew the diets were unhealthy, but I was desperate," she says. Finally, she saw a nutritionist to relearn how to eat. "She suggested I have several small meals throughout the day that were a combination of protein, curbs, and fat,"

Tamara says. "Initially, I worried that I would eat too much and gain weight, but I was willing to try anything."

My weight-loss and exercise plan Tamara stopped drinking alcohol and included more protein like egg whites in her meals. As a result she was better able to tune in to her body cues. "For years I'd seen hunger as a sign of weakness," Tamara says. "Once I started eating regularly, hunger simply became a sign that it was time to eat again?

Tamara lost about 10 pounds in four months, but when she moved to Chicago for law school, her progress slowed. "I was disappointed I wasn't fit-ting into smaller SiZES right away," she says, "but I knew I needed to be patient while I adjusted." To make the most of her workouts, she began wearing a heart-rate monitor to the gym. She added strength training, Hates, and yoga to her regimen, and she started losing weight again.

Making success happen Grab-and-go meals and snacks like pro-tein bars kept Tamara energized during her classes and workouts; when her schedule freed up on the weekends, she hit the gym for an extra-long training session, "I still lost weight slowly, but I was also building muscle," she says. "The result: My entire shape began to change!" When she graduated from law school two and a half years later, she was 128 pounds—a weight she's maintained for more than three years. Now Tamara relies on her cardio sessions to relieve workday stress, and her healthy snack habit keeps her focused during long days in court. "I used to live my entire life in terms of all or nothing," Tamara says. "Now I know that balance is key."

My motivation secrets >Forget about tat-free "At my heaviest, I ate fat-free

everything! I'm more satisfied by real salad dressing."

) 'Caen track "If I want a cookie, I'll eat it. But then later I'll

skip the hash browns, the bread, or the rice."

) Bring your workout horns "These days my schedule is

limited, so I bought an elliptical for my house. When I can't

get to the gym, I fit in 45 minutes before work"

My workout schedule ) Caro 40-60 minutes/4-5 times a week

)Weeght trakdng 60 minutes/3 times a week

) Yoga or Pintas 60 minutes/2 times a week

To submit your own Success Story go to shape_com/model.

130 I GET PIT SHAPE March 2007IShape.com

'Date, vagort Iv dery

2007 I May 5-6 Weekends' I Washington, DC

ay 19-20 I June 2-3 I June 23-24 I July 7-8 I Sept 15-16 I Oct 6-7 I Oct 20-21 Boston I Chicago I Denver San Francisco I Los Angeles i New York I Charlotte

GOOD THINGS COME TO THOSE WHO WALK Remember, early detectivu helps save lives.

For 2 days and 39 miles, everyone who has been touched by

breast cancer touches you • in gratitude_ Your pariicipation will allow

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After 4'Ewsclso Is now 'pad of

success stories

"I lost 175 pounds!" A food journal helped this reader turn her attitude—

and her life—around. BY SARAH ROBBINS

Overweight since childhood, Gina realized her social Iffe revolved around eating. "Family gatherings were all about food," she says, "Pius, my hus-band loves to cook, so our dinners were often big French-style meals." By the time she was 34, she weighed 312 pounds.

My turning point During a trip to an amusement park, Gina waited an hour in line for a roller coaster only to learn she was too heavy to ride it. "I was humiliated," she says. "It never occurred to me before how much my size was holding me back." Though Gina had tried dieting in the past, she'd felt deprived and eventually abandoned her efforts. "This time I decided to sim-ply keep track of my eating habits in a food journal," she says. One of the first

things she noticed: how oversize her portions were. "I didn't change what I ate, I just tried to eat a little less," she says. "In three weeks I lost 10 pounds."

My weight-loss and exercise plan Encouraged, Gina gave her 'toms a doser look. "I noticed that I felt fuller longer when I ate high-fiber foods like fruit or whole grains, so I incorporated more of those into my diet," she says. She also began walking 30 minutes a day. "Since my husband was trying to lose weight too, it became something we did together," she says. Six months later she'd dropped 50 pounds.

But Gina knew she had to lose more to reach a healthy weight She had an exercise-physiologist friend design a strength-training cir-cuit for her and began hitting the gym a few days a week. "Soon my arms had defun-tion--something I'd never seen before in my life," says Gina. After a year she was down 100 pounds.

Making success happen Gina and her husband continued their tradition of home-cooked gourmet din-ners, but they traded heavy sauces and meats for fish and stir-fried vegetables. "My husband's discipline helped me stay motivated," Gina says, "especially when I hit a plateau." Her weight loss slowed as she neared 160 pounds, but switching up her workouts helped her shed an additional 20. "When I felt frustrated, exercise gave me focus and a st.nce of accomplishment," she says. Today Gina and her husband plan vacations around their active lifestyle instead of around food. "Now I can ride roller coasters and Jet Skis, and I'm even taking flying lessons!" she says. "I've come full circle—and am living the life I've always dreamed of."

My motivation mord. Turn errands Into ensectse if I have a few things to pick up

at the grocery store, Ill walk instead of drive."

>Make a Net—and diode It "Before I even started changing

my habits, I wrote out 10 reasons why I wanted a healthier

life. When my motivation flags, I pull out the list"

) Feed your amino "When I'm dying for rocky-road ice

cream, I blend sugar-free hot chocolate, ice, and mini-marshmallows. Ws my low-calorie chocolate matt!"

My 'workout schedule ) IMP** trasdne, or bee 35-40 minutes/6 times a week

!Strength training 60 minutes/3 times a week

To submit your own Success Stony, go to shapecom/model.

134 I GET FIT SHAPE March 2007 I Shape corn

•

LL; 1 , ,m bccarisr.:

for the Inzt,i,;;.:

CARL

ta aining

get a stronger, sexier back Three moves to help you look better in anything strapless this spring. BY JEANINE DETZ

THIS MONTH'S GOAL Learn the secret to gating a dancer's posture. (Hint It has nothing to do with balancing books on your head.)

Why these moves work Many of the actiVities you do every day—from sitting in your to logging hours at a computer—pull your upper body forward, which can make you appear more hunchback than ballerina. These exercises strengthen your upper back and shoulders to counteract that chronic slouch. Better posture and a toned upper

body will not only balance a pear-shaped figure, they'll also give you a more confident appearance. Do these moves and in a few weeks the difference will be noticeable. Just be prepared when people start asking if you've lost weight!

MUSCLES TARGETED shoukiers and upper back 1. anterior

deltoid 2. medial

deltoid 3. posterior

deltoid 4. trapezius 5. rhomboids Details 6. levator In the gym you'll need a T-bar row, a

scapulae BOSU Balance Trainer, a 5- to 8-pound dumbbell, and a Freernotion cable cross-

over machine. Warm up with five minutes of easy cardio, then do 1 to 3 sets of 12 to 15 reps of each exercise, resting 30 seconds between sets. Do this workout three times a week.

Anatoniy lesson Your deltoid is comprised of three pans: The anterior helps you lift your arm forward and rotate it in; the medial raises your arm to the side and assists other shoulder muscles; and the posterior moves your arm back and rotates it out. The trapezius and rhomboids pull your shoulders down and back; the trapezius also helps in overhead pushing. The leva-tor scapulae helps shrug your shoulders.

IIITRAINER'S STRATEGY The benefits of these exercises extend beyond appearance. "You use these muscle groups when you open a heavy door, shove a bag into a plane's overhead compartment, or pick up a child," says Sandy Shafer, a trainer at the Sports C14b/LA in West Los Angeles, who designed this workout. )The bottom line By

reinforcing a potentially weak link, this routine strengthens your entire body, makes daily activities easier, and may even decrease your risk of back strain.

136 GET FIT I SHAPE March 2007 I Shape.com

)Trainer's tip As you extend your arm up, focus on pulling your shoulder blade down your back.

138 I GET FIT I SHAPE March 2007 I Shapecom

t-bar row Works rhomboids, middle trapezius, posterior deltoids, and biceps

Load 10 to IS pounds of weight onto a T-bar row machine and stand on the foot plates with knees slightly bent. Lean forward at your waist and rest your hips and torso against the pad.

) Extend your arms down and grasp the

angled handles (the lower of the two Pairs) so hands are aligned with shoulders

and palms face body [A].

) Bend your elbows and pull the bar

toward you while squeezing your shoulder blades together [8]. Slowly straighten your

arms to return to the start position; repeat

)Trainer's tip To keep the focus on your back, think about pulling the handles with your elbows instead of with your hands.

kneeling single-arm press Walks anterior and middle deltoid, triceps

) Hold a 5-to 8-pound dumbbell in your right hand and kneel on a BOSU Balance Trainer, knees aligned with

hiPs and shoulders. Place left hand on hip or let It rest at side. ) Raise right arm so elbow is juSt below shoulder holght, forearm perpendicular to floor and

Palm facing forward [A]. ) lighten abs and extend arnii overhead. maintaining a slight bend in the elbow an ) Lower weight to the starting position and repeat. Switch sides to complete set.

The Laughing CwAl' 1,:ight Chees1 WecIges

)Trainees tip ImAgine you're opening a huge book; reach out far to each side, don't merely pull your arms straight back.

take it a note

should ed,l44 the sets, telik wvor 1500 as noted and foliew

3 or 4

8-12

5-10 Olinda

Do the exercise with one arm at a time; Place opposite hand on hip.

3 or 4

8-12

15-25 pounds

none

140 I GET FIT SHAPE March 20011 Shape corn

-to-low reverse Works rhorriboids, trapezia% nostetior deltoids, aid biceps

) Set the resistance of a Freernotio6 cable crossover machine at 10 to 15 pounds and lock the levers at their highest position. Stand facing the machine, about two feet av+eY from it and hold the left handle in your right hand and the right handle in your left.

) Raise your arms in front of you at a 45-degree angle, elbows slightly bent and cables aossed. Pull in your abs and draw shoulder blades together and down [A].

) Pull the handles away froin each Other and down to each side, stopping when your elbow are even with your torso. Focus on using your back and shoulders to draw yoUr arms out En ) Return te starting position and repeat

DO THESE AT HOME, TOO You'll need a pair of 5- to 10-pound dumbbells, a handled tube, and a pillow.

T-bar row Hold a dumbbell in each hand and stand with feet hip-width apart, knees slightly bent. Bend over at your hips and extend arms down, palms facing

behind you. Pull weights toward rib cage. ) Kneeling single-arm press Do the exercise while kneeling on a pillow. ) High-to-low reverse fly Instead cif using a cable, do the move with a handled tube that's anchored to the top of a doorjamb.

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Month 1 Height 5'0" Weight147 lbs. Body fat 34% VO, me 33.4 ml/kg/mm, Aerobic fitness average Resting blood pressure 122/84 (normal) Cholesterol 215 (borderline high)

Month 2 Weight 144 lbs. Pounds lost 3 Body fat33% Body fat lost 1%

• VO, max testing performed at the Univetsity of Rhode Island Department of Kinesiology. For more hformatkal 90 to utied4Ass,43hysicateducation.

0 2

C

5,

ght•loss diary

avoiding food fights Blending my new eating habits with my family's preferences can

be trying, but I'm up for the challenge. BY DARA CHADWICK

F artier this month I was feeling alone in my weight-loss journey rve been trying hard to prepare nutritious meals, but my family made it clear that they're not happy with my menu choices. They've turned up their noses at the cauliflower I steam, and I won't even discuss their reaction to my baked sweet potatoes. Cooking became frustrating, but I wasn't ready to give up.

Brealdng with tradition In the hopes of making my vegetables more palatable, I enlisted the help of Walter Potenza, owner of

Spezia Foodsmiths Market Ca%, an organic gourmet market in Providence's Federal Rill neighborhood. An Italian chef, he cooks by what he calls the "clock of nature"—essen-tially, using fresh, locally grown ingredients as the basis for his meals. The two of us spent 90 minutes together chopping, steaming, and sauteing vegetables like broccoli and cauliflower, plus a few I'd never tried before, such as fennel and escarole.

That night I prepared some escarole just as Chef Walter showed me. The result? My son

wouldn't even try it—"Smells like seaweed," he said. I had to agree; it did smell like seaweed. As we giggled, I remembered the words of my nutritionist, Melissa Kirdzik, RD.: "You can't win every battle."

Now Melissa and I are work- ing on making over the dishes

that my family loves. I've been experimenting with substituting healthier ingredients, like using ground turkey instead of beef in shep-herd's pie, and grilled chicken and veggies on

pizza rather than our usual pepperoni and sausage. And just the other night, my hus-band ate meat and mashed potatoes with

gravy and declared it delicious. (If he's read-ing this, he's just now learning that it was ground turkey and fat-free gravy.)

Ali in good time I've decided my best tactic is to relax and make the switch to healthy family meals gradually I don't want our dinner table to become a war zone. Ifs hard to make lifestyle changes alone, but I've realized the only choices I can truly control are mine. Pin trying to lead by exam-ple and show my family that healthy eating doesn't mean forcing yourself to have foods you don't like. Instead, it's about making better choices that add up to big results.

' , ICJ 61 T1-1 3

O hre dedded my bed tactic

k to reiax and mike the switch to healthy bunny meals (1) gradually.

1111111111 LOG ON TO shapeconvWeightkusdiary to check out Dares latest blog entry.

144 I GET FIT I SHAPE March 2007 I Shapecom

the 600-calorie workout

No more auto-pilot gym sessions. Jump on the elliptical and hit every muscle in your body. BY JANET LEE

1J3141141R MUSIC ONTO YOUR NP3PLAYER Wanted Dead or Mee December Son jOvi(5:07) Collective Soul (4:45)

All These Things That I've Done The Killers (5:01) Principles of Lust Enigma (3:08) btat time: 3114

stepecorivbiqyksts to do...Inked this ro1x and °dam

The Defeat% Cry Live (DM) Family Affair Mary J. Bilge (425) The Raw. U2 (&40)

Plank with leg raise ) Piece your hands shoulder-

width apart on top of a stability ball that's resting against a

wall. Extend your legs to balance on toes and hands, and tighten

your abs so your body is aligned

from head to heels [Al ) Lift left foot a few inches off

floor. Hold for up to 5 counts, lower it and lift right foot. Repeat,

alternating feet, until you've done

5 lifts per side En Work up to

10, then try doing it with the

ball moved away from the wall.

workout express

When you use your upper and lower body at the same time—like you do on an elliptical with arm levers—your core has to wed( hard to coOrdinate the motions. To boost your core strength, try this Must-Do Mose.

Your mission Instead of programming the elliptical for your usual workout, do your body a favor and take advantage of the machine's versatility You'll blast fat and calories, work your entire body, and maximize your exercise time with-out having to use more than one piece of equipment. The magic of an ellipti-cal trainer is that at different stride (or incline) settings, it acts bite a different cardio machine. At a low incline (a horizontal motion) the action is more like a NordicTrack cross-country skier; at medium settings it's similar to a bike (the typical elliptical move-ment); and at a high, more vertical incline it approximates a stair-climber. (Choose a model with arm levers for total-body toning.) Get comfortable with adjusting the incline and level and you'll rediscover why the elliptical continues to be one of the most popu-lar workouts in any gym.

How it works After a brief warm-up, adjust the incline and level every few minutes. You'll be done 'See page 234 for RPE chart

in half an hour, but if you're craving more action, repeat it for a hard-to-beat calorie-blasting workout. Adjust the level as neces-sary to meet the recommended raw of perceived exertion (RPE*). Finish your routine by doing the Must-Do Move.

workout ntensity moderate to bard mad ine needed elliptical

total time 30 minutee crdodes burned 300**

—Calorie burn is based on a 145-pound woman

546 GET FIT I SHAPE March 2007 i Shape.com

Do you want to know how the goo gel their

Check out these fitness tips from expert homer,

Make a weekly schedule that includes 3-4 days :4 days of sculpting or strength training and 1 workout times into your weekly schedule and dontpm

X. Eat mindfully and think before you eat. Is this meal orsnoatT that will help make your skin glow, boost your ener99.. achieve your goals? If the answer is no, then thoote scihksihing

2. For an additional calorie blast odd 1-3 minute cacao inlefvois,16 weight training exercises. Try lateral side shuffles, jumping repeater knees, jogging on the spot, skipping or sfep upi.:

For more tips from JeanetteJenkins, visit www

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Podfitness.com allows you to put a customized workout led . by on elite

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of the cacomenedU S who are 21 yeon c. oldef Sweeookes 1doed kOffic8al Re.. For r.00 fweesso Smeassakes ends Marc+ 6 2007

MONTH , "- r•

"411410041/010*Vou'Pi:, i,wriost halfway through Shapes most comprehensive

:,orkout pi:in ever. B'y JANET LEE

prc:mnd

an;.: n.ort

.: upper body 5 stronger

tr, t1 you re leaner 31:

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P) Standing lateral lunge Z-- WORKS LEGS, BUTT, INNER THIGHS. AND SHOULDERS

Holding a dumbbell in each hand next to shoulders, palms facing each other, stand on right leg and place left foot on top of ball to your left Lower into a lunge on right leg, keeping knee over toes, as you press down on ball with foot and roll it out to the left At the same time, lower weights toward either side of right knee [shown]. Rise up and extend both arms overhead, then return to start and repeat. Do 12 reps, switch legs to complete set.

5

bikini camittlo•n How it works Do this strength plan, designed by trainer set of 5- to 8-pound weights. Warm up with at least and Shape contributing editor Lisa Wheeler, two or five minutes of easy cardio. then do two or three sets of three times a week. You'll need a stability ball and a each move, resting up to 30 seconds in between.

..... _ ..... .............. ..... ...............

Anchored row WORKS BACK AND SHOULDERS

Holding a dumbbell in each hand, position yourself facedown over the ball so it's centered under your belly button and hands and feet are on the 'ground. Bend elbow and draw left hand toward rib cage as you rotate your torso and head to left [showni, Lower to start position; switch sides to complete 1 rep Do 12 reps.

"L" chest nye WORKS CHEST AND CORE

Holding a dumbbell in each nand, lie on a

stability hall so your upper back and head am centered on it and feet are hip-width

apart. Lift hips so your body is aligned frem

head to knees. Extend both arms toward

ceiling, elbows slightly bent and Palms facing each other, then lower left arm out to shoulder height, palm facing up [shown]. Raise left arm over chest while you lower right arm out to shoulder height: switch again to complete 1 rep Do 12 reps,

1$2 I GET FIT I SHAPE March 2007 I Shape.com

Ule-leg squat biceps curl

WORKS LEGS, BUTI, AND BICEPS

Holding a dumbbell in each hand in front of shoulders, palms facing you, stand on right leg and place left foot on top of ball in front of you, knee bent [Shown]. Lower into a squat on right leg as you roll the ball forward with your left foot and lower weights to sides. Return to start and repeat Do 12 reps; switch legs to complete set.

Dip on a ball WORKS TRICEPS AND CORE

Sit on ball with hands resting next to hips, feet about shoulder-width apart (place bail

against a wail to make it easier). Straighten arms to lift nips, then bend elbows and lower

hips toward floor, keeping chest high and shoulders down [shown]. Straighten arms and repeat. Do 10 reps. The narrower your stance and the farther your feet are from the ball, the

more challenging the move will be.

(7., Push-up on ball with lunge ‘.-.) WORKS CORE, CHEST, TRICEPS, LEGS, AND BUTT

Place hands shoulder-width apart on top of ball and extend legs so you're balancing on toes (rest on your knees and position ball next to a wall to make it easier). Do a push-up, then, with arms extended, lunge right foot to right side of ball [shown]: step back and repeat with left leg to com-plete 1 rep, Do up to 8 reps,

7 Push and squeeze / WORKS ABS AND INNER THIGHS

Lie faceuP on floor with knees bent and aligned over hips and the ball between your calves Rest hands lightly behind head. Crunch up as you straighten legs and press Palms against ball for one

count [shown]. Lie back almost all the way and repeat Do 15 reps.

8 Frog on ball WORKS BUTT AND HAMSTRINGS

Position yourself facedown over the ball so it's centered under your hips and hands and feet are on the ground. Keeping hips locked onto ball and with heels together, toes turned out and knees bent, raise legs until thighs are parallel to floor [shown]. Keeping legs lifted, extend them so knees come together. Pull heels back again and lower legs to start position: repeat. Do 12 reps

• ...... e • • • , • • • ...... • • " ... s , ............ .... • • e • • .... ..... ...... .................. ........ 4 • ............

How it works Five or six times a week, do one of these routines (go to shape .corn/bikinibodycountdown for more options). Choose any activity you like. Take one day off each week to recover.

ENDURANCE BUILDER Spend at Nast 45 minutes at moder-

ate intensity (you should be able to

maintain a conversation).

nas mimes saw CARDIO PLAN

INTERVAL CALORIE BURNER 0-10 Warm up for five minutes.

Spend the next three minutes at moderate intensity, then finish up the

last two minutes at somewhat hard

intensity (you're breathing heavily).

10-10:30 Increase to a hard intensity.

1030-12 Return to a moderate level.

12-1245 Go hard again.

12:45-14 Return to a moderate Intensity to recover.

14-13 Go hard again.

15-16 Return to a moderate Intensity to recover.

16-26 Repeat minutes 14-16 five times.

26-30 Cool down at an easy intensity.

................. ..... -.1, • . ........... • A • ........... • ..... 't , • • • • ....................... " ...... e , • ..............

Shape.com I SHAPE mare) 2001 I GET FIT I 154

A NEW MST ON TEA 160 MOUTHWATERING,SANDWICHES 166 / WHY

'Ps woc,17?-

eat r ght rite Swab yew

our newest starbucks obsession A few works ago I deckled lofty ;Whacks'

Cinnamon Dolce Latta with sugw-frw syrup on a

whim. Now I'm hodunil This frothy coffee drink

contains Just 90 calories and 0 grnms of fat- 30 calories loss than my usual plain sidrn lade. Bast

of ail, because the drtnarnon-caramel flavor Is

so decadent, Pm not craving a biscotti on the side. —A-i. HANLEY, SHAPES DEPUTY EDITOR

STILL CAN'T STOMACH

COLLARD GREENS? The reason may not be your fault: Experts say that up to 25 percent of Americans have a gene that causes them to taste bitter

and sweet testes more intensely So, what do you do if yo4're a *supertaster'l Changing the way you cook vegetables may help you appreciate them more, says Kenneth Arnone, a chef and consultant for the Culinary Institute of America. lb lessen the dragons's of

dinkier* greens, blanch them In baling water for two Wm*, then plunge into cold water before sautiiing. Or offset them With a sweet flavor (pair brussels sprouts or aruguls, for example, with caramelized onions, fruit, or balsamic vinegar). —SARAH *beams

cau > instead of potatoes—Boll 2 cups chopped cauliflower for 6 minutes. Drain, then puree with 1 tablespoon lowfat cream cheese and 2 tablespoons each of butter and grated Parmesan.

makes a great Bonefish Orli in Tampa,

> Instead of couscous—Toss 2 cups cauliflower florets with 11/2 tablespoons olive oil, 1/8 teaspoon salt, and Y. teaspoon each of coriander, cumin, and nutmeg. Bake at 450°F for 25 minutes.

8 0

• *i !A 0

• "4" . z

with, it 11,4 Curd, rococo*. chsf of

of tds &Wear; substitutions. 6 u c

> instead of tice—Saute 1 sliced leek „ (white part only) with ltablespoon olive 1--1 oil. Add 1 cup CaulifloWer florets (sliced e lengthwise) and 2 tablespoons water Cover and cook for 2 Minutes. cfq

oNL c.); COOKED CAU1.11-- LOWER: 119 (LALORIES, G rIBER. Vri- 4 FN

158 EAT RIGHT SHAPE Match 2007 Shape.com

you asked

Sipping a hot am of boa is a triechand.true health MVO,

but what if you're not In the mood for a mug? A few new products he you get your daNy dose of anticeddants without bmwing or steeping. Hem are four of our new favorite ways to reap all of tea's goodness.

.,.

snapple green tea

/Hr.% 1 i.. .-, , -

,

(rvcr..11 light gree:n tea _.iviga

120 130 calories

Ogfat 15 g fat 0 9 fat Og fat

t, isillilla1 P

itustizt '11;mliill

ilt1

This green-tea-infused soft drink is

fizzy, sweet, and packs in 90 milli-grams of EGCG. ii411

pail

l ai,

470

!gra

Since a can con-tains 100 milli-

grams of caffeine, swap it for your

regular cup of foe

160 EAT RIGHT SHAPE March 2007 Shape.com

..•

Q I know probiotics are good for you, but I don't like

yogurt. Can I get them from any other food?

A Regularly eating foods

with probiotics—bacteria

found naturally in your

digestive tract—has been shown to

help soothe stornachl woes and

boost your immune system. But

besides yogurt only a few other fer-

mented foods, like sauerkraut, kimchi

(a Korean pickled cabbage), miso

(a soy Paste), and kefir (a slightly

sour cultured milk) have them, says

Ashley Koff, RD., a nutritionist and

author of Recipes f orIBS. Not a fan of these foods' pungent

flavors? "Consider a supplement

that contains the lactobacillus and

bifidus probiotic strains," says Koff.

But choose one that heeds to be

refrigerated. Probiotios are living

cultures and are only active at cool

temperatures, so those found in

vitamins, energy bars, and cereals

usually aren't helpful, (One study of

13 brands found that just 70

percent were effective; for a few that

passed the test, go tci consumerlab .com.) You also may want to give

yogurt another try. Greek yogurt has

a creamier consistency and tangier

taste than the traditional variety.

S ign ii at V "k, iiinik

carrot, chickpea, and barley soup Serves 4 Prep tittle: 10 mirages Cook time: 45 minutes

3 cups reduced-sodium chicken broth

1 cup carrot juice 1/4 cup barley, rinsed and drained

1 cup canned chickpeas, rinsed and ckained

2 cups diced carrots 1 teaspoon balsamic vinegar

'/4 teaspoon freshly ground pepper 3 tablespoons chopped parsley 2 tablespoons grated Parmesan 4 small whole-grain rolls (00:100el)

)In a medium saucepan combine &Oh, carrot juice, barley. and chickpeas. Bring to a boil over Nigh heat Reduce heat to

07ver, and simmer 30 minutes.

)Add carrots and return to a boil over high heat Reduce heat to low, cover, and continue to simmer for 15 minutes. Remove from heat

)Using a slotted spoon, remove about 1 1/2 cups of solids and place in a medium bowl. Mash with a fork. (Or use a hand-immersion blender and pulse 3 seconds.) Return mashed vegetables to saucepan. Stir in vinegar pepper, and parsley. Divide the soup among 4 bowls. Top with grated Parmesan, and serve with warm whole-grain rolls if desired.

Nutrition snore par iserving (1 cup): 141 calories, 2 g fat (9% of calories), <19 saturated fat, 28g carbs, 8g protein, 7 g lber, 76 mg calcium, 2 mg iron, 633 mg sodium --GRACE YOUNG

TIP To make, this soup a høyeatadd 1/ áap t cooked pasta to each bowl before Serving. •

QU

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MEET THE NEW SUPERFRUITS

0 Gail. Acal. Non". No, they're riot the latest celebrity baby names. They're fruits that are turning up in juices, cereals, and other new products on store shelves. But what makes them so special? Here's how they measure up.

Whars in it? Rich in Am*C.r 8rtrP" steen also doled xanthones.

Find it in Juice:Vends, ike )(typo juice ($38 for 2$';'40is; and Garden ($20 for 30 W00% gne-Corn).

What's in it? Goji has more than 18 amino acids, more iron than spinach, and more beta-carotene than carrots.

Find it in Dried trail mixes, like those offered at Trader Joe's, or Clif Nectar's Lemon, Vanilla & Cashew bar ($16 for 9 bars; clifbarcom).

Whitt In It? Tbit`frttit is a 'great source of pottet#urn, Viten* C., and

the vitamin A. Noritalso COntaifr chemical *Vont*, whiCh iattant for proper iiefl

Find It in Titliti101040tte trob).

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What's in it? This berry is high in antho-cyanins, the antioxidants found in blue berries, and lineoleic acid, the beneficial fatty acid contained in walnuts.

Find it in Fruit juices and purées, like those from Sambazon ($59 for 28 4-ounce packs; Sambazon.com).—sa

Our SynerBakince (including Glycemic Bat Balance and Nara Multi) Is 3-part system that helps:yoix

• Balance yourblood.SUge • Bum fat more efficiently.: ' Support healthy • Protect your heart, veins

arteries

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NOM a bumpy pinecone-shaped fruit native to the South Pacific

SPECIAL OFFER

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SynerBalance Suite. When calling use pronto aide

NUTRAO Or visit www.nutraorpOtr:

and enter promo c at checkout.

NitraOrigin vollmws watiness Miles

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These statemenis have not been &value*, by 11* *id and drug EICImnstrallOn Thu product is Ocd tmenbod diagnose, treat, cure or Pilbitini any dimes,

The dessert you should be eating Try some dark chocolate and red wine, and tot about 200 calories

ounce of chocolate and 5 ounces of wine) you fief a double dose of

cancer-fighting, heartbeatthy antitalcianti—flavonots from the choco-

late and resveratroi from the wine. The be pair chocolate with at least

70 percent cocoa and a pinot now or syratk,

'These complement each other because they

owe their flavors to slightly bitter

called tannins,' says Jim Bemau, presiden t

Wiliarrette Valley Vineyards. -Pius, the acids

the wine cleanse your palate, so after

you take a sip, your next bite of

chocolate will be more intense

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ven though the low-carb diet craze is (mostly) over, many women continue to shy away from pasta. But a plateful of noodles can be

just as waistline-friendly as a grilled-chicken salad, and it's often far more satisfying. Made from a high-protein wheat flour called durum semolina, pasta is digested slowly—so you stay full longer—and all varieties contain a mere 200 calories and 1 gram of fat per cooked cup. Yet regular pasta is still a refined carb, so to make your dish as healthy as possible, choose a whole- grain variety These have a slightly higher protein content (8 to 10 grams

WHAT nii.COCWJN.G WM4 TIHIMIONTH lam nowtolOcialty addicted to lielletelomes newest. cheese.

80 This Wisconsin company ls.rrlahli* Ind serf* exquisite

versus 7 grams) and pack up to three times the fiber of regular pasta. Use these tips to create delicious pasta combinations in your kitchen and you'll have the makings of a nutritionally deluxe dinner at your fingertips. Call it a meal plan. And eat it without a trace of guilt.

/Pick the right shape For the best texture, opt for long shapes like spaghetti or linguine rather than stouter versions like shells. Two of my favorites aria DeCecco Whole Wheat and Bartle Plus. Both have a nutty flavor, and neither has the gritty, coarse texture whole-wheat pastas are known for

/Cook it a little longer With whole-wain Pasta, you want to go Just beyond al dente; otherwise, it will be too chewy. Keep it boiling about two minutes longer than you would regular pasta (about 10 minutes total).

/Heap on the vegetables To keel) calories in check and add nutrients to your dish, mix 1 cup of pasta and 1 cup of vegetables. Good choices are chopped broccoli, roasted asparagus, caramelized onions, and dried or fresh mushrooms. (Try my recipe for Confetti Spaghetti; find it at shape.convheafthykitchen.)

"void cream sauces Chunky tomato sauce goes better with whole-grain pasta, and les far lower in fat and calories. Another option: Drizzle lightly with eXtra-virgin olive oil to boost flavor and heart-healthy fats. Use about 1 teaspoon and you'll add Just 40 calories and 5 grams of fat.

/Skip the salt For extra punch, put in a snippet or two of a potent green such as basil, arugula, or any other herb you like.

/Top with a sprinkling of cheese You don't need much if you pick one that's flavorful, like freshly grated Parmesan or pecorino; a tablespoon has just 25 calories and 2 grams of fat. In place of mozzarella, try crumbled fete or the creamy Crescenza-Stracchino cheese below.

a cream dreamy•cheese rd toad before onbfin It*. SW* On top of a solid or melted in your 1311541.

fet availahkEin grocol! 400* or at Attlsan Pleitt*Ok6 tor Urstakeg

164 EAT RIGHT SHAPE March 2007 Shape,com

2

ADVERTISEMENT

Spicy Thai on Chips

INGREDIENTS

1 large tomato, diced

4 green onions, diced

2 pounds cooked shrimp, peeled and deveined

1 1/2 cups prepared Thai peanut sauce hot sauce to taste

Optional:

1/4 cup chopped peanuts

1/4 cup chopped radish

and/or

1/4 cup chopped cucumber

ADVERTISEMENT

do Texas Caviar INGREDIENTS

'/2 onion, chopped

1 (8 oz) bottle zesty

1 green bell pepper, fat-free Italian dressing

chopped 1 (15 oz) can black

1 bunch green onions, beans, drained

chopped 1 (15 oz) can black-eyed

2 jalapeno peppers. peas, drained

chopped

Y2 teaspoon ground

1 tablespoon minced coriander

garlic 1 bunch chopped fresh

1 pint cherry tomkoes, cilantro

quartered DIRECTIONS

DIRECTIONS

In a large bowl, mix together onion, green bell pepper, green onions, garlic, jalapeno peppers, cherry tomatoes, zesty fat-free Italian dressing, black beans, black-eyed peas and coriander. Cover and chill in refrigerator approximately 2 hours. Toss with desired amount of fresh cilantro, serve with Stacy's* Pita Chips (Pesto & Sundried Tomato, Parmesan Garlic & Herb, Texarkana Hot, Simply Naked", or Multigrain).

Serves 6-10 people

All recipes contained herein courtesy of Stacy's Pita Chic Company. Used with Permission it 2007 Stacy's Pita Chip Company, Inc

In a medium bowl, toss together tomato, green onions, shrimp, and peanut sauce. Cover and chill in the refrigerator 8 hours or overnight. Divide into 6 portions and place each portion over Stacy's* Texarkana Hot (spicy) or Simply Naked" (not-so-spicy) Pita Chips.

Serves 6 people

All recipes contained herein courtesy of Stacy's Pita Chip company Used with Permission if 2007 Stacy's Pita Chip Company. Inc

ADVERTISEMENT

ADVERTISEMENT

Cheesecake Chip Dip

Classic spinach Artichoke Dip

INGREDIENTS

3 oz Neufchatel cheese

2 tablespoons white sugar

3 tablespoons low-fat milk

2 cups frozen fat free whipped topping. thawed

1 teaspoon vanilla extract

DIRECTIONS

In a mixing bowl, combine the Neufchatel cheese, sugar, and milk. Mix thoroughly until well blended and smooth. Gently combine the frozen fat free whipped topping and vanilla with the mixture. Serve chilled with Stacy's* Cinnamon Sugar Pita Chips to scoop.

Serves 6-8 people For another yummy treat, sprinkle my Cinnamon Sugar Pita Chips over Ice cream.

INGREDIENTS

1 (14 oz) can artichoke

1/4 cup reduced fat hearts, drained and

mayonnaise chopped

1/4 cup reduced fat 1/2 (10 oz) package

cream cheese frozen chopped spinach, thawed 1/4 cup grated Romano

cheese 1/2 cup reduced fat sour 1/4 teaspoon minced cream garlic

DIRECTIONS

Preheat oven to 375° F. In a small baking dish, mix together artichoke hearts, spinach, reduced fat sour cream, reduced fat mayonnaise, reduced fat cream cheese, Romano cheese, and garlic. Cover dish. Bake until heated through and bubbly, about 25 minutes. Serve hot, warm or cool with Stacy's* Pita Chips (Pesto & Sundried Tomato, Parmesan Garlic & Herb, Simply Naked" or Multigrain).

Serves 10-72 people

All recipes contained herein courtesy of Stacy's P,ta Chip Company Used with Permission it 2007 Scacy's Pita Chip Company Inc

All recipes contained herein courtesy of Stacy's Pita Chip C.umpany Useo with Permission t 2007 Slacy's Pita Chip Company Inc

Pure corned organic ingredienft

Heort-hecdthy whole graini

No synthetic pesticides or .

No artificial

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OPEN-FACED SANDWICH WITH ITALIAN TUNA, FENNEL, AND PICKLED RED ONIONS Italian canned tuna is more expensive than the standard supermarket brand, but its flavor is worth the price.

,

p,•,„

6ifi. • •,

medium fennel bulb 4 ounces canned Italian or Spanish

tuna packed in olive oil Drizzle of olive oil

2 slices multigrain Pullman bread or Arnold Brick Oven White Bread (available in supermarkets)

3 rings of Pickled Red Onions (see recipe in box at right) or jarred pidded onions Salt and Pepper to taste

Remove the tough outer layer of the fennel bulb and slice in half through the stein end, then remove the core. With the flat side facedown on a cutting board, thinly slice bulb.

Flake the tuna in a medium bowl with a fork Add the fennel slices and a drizzle of olive oil. Combine.

Toast the bread. Spread the tuna-fennel mixture over each slice and top with the pickled onion rings. Sprinkle with salt and pepper. Serve immediately. Nutrition Beare per serving 373 calories, 11 g fat (25% of calories), <1 g saturated fat, 37g carts, 389 protein,12 g fiber, 263 mg calcium, 4 mg iron, 873 mg sodium

PANINI WITH TURIKEY, SPICY RELISH, AND PARMESAN This tasty sandwich supplies nearly half your daily calcium needs.

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3 ounces roasted turkey breast, siced thinly, or 3 ounces low-sodium deli turkey

1 whole-wheat English muffin

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TAKE THE ZS OUT OF YOUR PIZZA.

Wake up those slices of pizza

with thick slices of

JENNIE -0 TURKEY STORE*

Sweet Lean Italian

Turkey Sausage.

Find this and other simple

recipes at jennleo.corn,

LOOK AT TURKEY NOW

how to turn a. sandwich from mediocre to ?Twat's.. it's easy to create your own recipes for POrd or Other Yawn sendWietlesasiong as you're willing to experitent with different ingredients, says New York chef Jason Denton, who developed those recipes, to get creative

0 Play WI testes atidiudities. The best sandwkh contains a rrilitf-fieworeci base ingredient like roasted meat or fresh veggies, a strong condiment (see below). and Parmesan, tontine, or another cheese that melts without getting strirW cr. 909,30, #9110) blend di the flavors. 0 klogeorrastr 00001011101140 rediy give yout sandwich

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exotic,-like bash pe$A6 putee Of roasted red peppers Or sundried tomatoes, o one of the

condiments on the Preiriet 0 Utilise** into a sendnicti salad fixings (veggies, theetret , and between two shoes otbread,*ora. the makes for a satisfying and iltittitiOus

1 ounce Parmigiano-Reggiano cheese, thinly sliced

1-2 tablespoons Spicy Relish (see recipe on previous Page) or a store-bought red-cherry-pepper relish

Preheat a panini grill. (If you don't have a panini grill, use an outdoor grill or frying pan. Then wrap a brick in foil and use it as a weight for pressing the sandwiches.)

Slicing the top off the ciabatta roll helps the ingredients meld better when they're heated.

s... "ft4t" Prop

Or,!t•!

1 medium dabatta roll (an oval-shaped, dome-topped roll)

or whole-wheat English muffin 2 tablespoons mild-flavored

fresh goat cheese 2 tablespoons nonfat milk 2 tablespoons finely chopped

mixed fresh herbs, such as basil, fennel fronds, and oregano Salt and pepper to taste Freshly squeezed juice of ,/ lemon

1 handful arugula (about 2 ounces)

1 medium portobelio nvishroorn cap, cleaned and sliced into 1/8-inch pieces

2 teaspoons olive oil

Preheat a panini grill. (If you don't have a panini grill, use an outdoor grill, toaster oven, or frying pan. Then wrap a brick in foil and use it as a weight for pressing the sandwiches.)

Using a serrated knife, remove the domed top of the ciabatta roll. The roll should now be about 11/2 inches thick Slice the roll horizontally. (If using an English muffin, slip this step.)

Combine the goat cheese, nonfat milk, and herbs in a small bowl. Sprinkle with salt and freshly ground pepper to taste. Use a fork to blend thoroughly. Pour the lemon juice over the arugula and use your hands to toss.

Season mushroom slices with the same herbs you used to flavor the goat cheese, and saute in olive oil for about 5 minutes. Lay the mushroom slices across the bottom half Of the roll, and cover with awls. Thinly spread the goat cheese on the top half of the roll.

Grill the sandwich until the bread is golden brown and the cheese begins to melt, 2 to 3 minutes; and serve. Nutrition score per seu "ring 341 calories, 159 fat (39% of calories), 4 g saturated fat, 40g carbs, 13g protein, 3g fiber, 168 'no calcium, 3 mg iron, 480 mg sodium

JASON DENTON owns a New York City panini bar, with his wife, Jennifer. He is also co-owner of the restaurants Lupa and Otto in New York City.

Place the turkey on the bottom half of the English muffin, then cover with the sliced cheese. Spread the top half of the muffin with the spicy relish.

Grill until the English muffin is golden brown and sandwich is heated through, 2 to 3 minutes, and serve. Nutrition score per serving 434 calories, 18 g fat (37% of calories), 8 g saturated fat, 289 carbs, 40 g Protein, Sg fiber, 492 mg calcium, 3 m9 Iron, 857 mg sodium

PORTOBELLO PANINI wrrs HERBED GOAT

170 EAT RIGHT SHAPE Matte 2007 Sharle.corn

Grt, at pasta plus so mu( I) m)r,

01

M other Nature does a darn good job of packing nutrients into

her products. But there's one pro-cessed food that rivals even the health-iest an naturel creations: cold cereal. "Nutritionists never recommend that you live on one dish alone, but if you had to pick one, whole-grain cereal and milk

Eat upl Carnal can probect

against heart disease, &hats%

and canon

would be it," says Joanne Slavin, Ph.D., a professor of nutrition at the University of Minnesota in St. Paul. "M loaded with fiber, nutrients, and protein."

In fact, a decade's worth of research supports cereal status as a super-food. In one report from the Nurses' Health Study, Harvard scientists followed 68,000

women for 10 years and discovered that those who got the most cereal fiber (about 8 grams a day) reduced their risk of heart disease by about one-third com-pared to those who had the least cereal fiber (about 2 grams a day). And other research finds that scooping up those high-fiber mouthfuls regularly can pro-tect against breast and colon cancer.

The ideal meal Still need more convincing to pour your-self a bowl? Cereal can help trim your figure, too. A new study Published in the British Journal of Nutrition found that women who increased their intake of cereal as part of a weight-loss program shed nearly two more pounds over six weeks than those who upped their vege-table consumption instead. And opting for cereal helps you avoid one of the big-gest drawbacks of dieting: not getting your full daily dose of vitamins and min-erals. "Cereal a good choice because it's high in nutrients, while still being low in calories,* Slavin says. In fact, dieters who munched on whole-grain cereal got more fiber, magnesium, and vitamin B. than those who didn't eat cereal, according to a University of Rhode Island study.

"Most cereals have at least 25 percent of everything a multiviaOrnin gives you," explains Slavin. That's because in addi-tion to the vitamins and minerals found naturally in the grain, Many cereals are either fortified (vitamins and minerals are added) or enriched (Vitamins lost dur-ing processing are replaced). Factor hi milk, which provides calcium and pro-tein, and you've got the perfect meal.

Of course, not every flake, nugget, and duster deserves inch a puffed-up reputation. Sure, a bowl of Sugar Bombs is better than no breakfast at all, but to reap the health and weight-loss benefits, a cereal has to hit high marks in certain areas. To find out if your brand measures up, look past the healthy-sounding claims on the front ("25 vita-mins and minerals!"), and check out the nutrition panel and ingredients. What a smart bowl should dish out

the new wonder food for women

The latest research shows that cereal can help you drop pounds and improve your health. Here's

how to get the most from your bowl. BY TULA KARRAS

172 EAT RIGHT SHAPE March 2007 Shape.com

461-ligh-fiber cereal takes a while to digest, so you stay fuller longer"

O Look for at least 3 grams of fiber per serving Although most brands contain a range of nutrients, the rough stuff is the standout star. "Fiber can lower cholesterol, and because it's broken down slowly by the body, it helps keep blood sugar levels stable," explains Walter Willett, M.D., chair-man of the nutrition department at Harvard School of Public Health. Fre-quent spikes and dips in your blood sugar can cause your body to become resistant to insulin, a hormone that helps process blood sugar; over time, this condition can lead to diabetes. Plus, since it takes a while for cereal to digest, you stay fuller longer: That may be one reason why studies find that people who consume the most fiber are also the least likely to be overweight.

Women need at least 25 grams of fiber daily, but most of us don't get nearly that much. Cereal is one of the best sources for the nutrient, Slavin says, because it usually packs in more grams calorie for calorie than other fiber-rich foods, like bread. (You may, however, need to gradually increase the amount you eat to avoid gas and bloating.)

O Make sure the first listed ingredient includes the word "whole" That means that the grains haven't been snipped of the kernel good-for-you bran and germ layers, a

tell this necessarily from looking at the label, but you can see it when you look at the cereal itself," says Willett. Spot-ting the unprocessed varieties is simple: The cereal will resemble the grain, like the whole oats in granola or puffed wheat. "Unprocessed *hole grains are absorbed into your blood stream even more gradually than cereals made from whole grains manufactured into flakes or other shapes," explains Willett. But 'mow that you don't need to give up your favorite Ok, flakes, and squares, just mix them with a less-processed vari-ety for a delicious healthy treat.

0 Skip cereals with more than 10 grams of sugar per serving "The sugar grams you see listed on a cereal box WC mostly added sugar," says Andrea Chenms, R.D., a dietitian in private practice in New York 'Those

process which also removes more than half of the nutrients, including fiber. If you want to go one step further, look for cereals that have gone through the least amount of processing. "You can't

Beyond the Morning Bowl Cereal is a great way to start your day, but don't stop there: It also makes a nutritious snack or recipe ingredient In fact, one study from Wayne State University in Detroit found that women who had cereal and lowfat milk as a bedtime snack lost mote weight than those who had their usual pre-snooze pick. For an easy take-anywhere beat, make your own trail mix from whole-grain cereal, nuts or seeds, and dried fruit You can also use cereal as a healthy substitute in your favorite recipes, says Alexandra Borgia, an instructor at the Natural Gourmet Institute for Health and Culinary Arts In New York City. She suggests using flakes as a coating for "fried" chicken or mixing them into your favorite cookie batter. For Borgia's cereal-friendly recipes, go to shapecom/aereals.

174 EAT RIGHT SHARE March 20071 Shape.com

With Schiff's natural vitamins, minerals and supplements, you're sure to find what your body needs.

Schiff® has been helping people feet their best

for over 65 years by upholding a tradition of research, innovation and the highest quality standards.

Look for the red Schiff® ribbon at your local retailer.

reel 9our best witii shff® I * not STATEIKITS HUI NIKKO VALUATED V TIN COOP NO PIN AONOSTRATet. MANUS AP& NOT 1111911118 TO IMINOSE. IWO WM 011 MIMIC! AllY NUM

0 2006 Schott Nutrition Group

You don't alwa!js have time to eat right and exercise.

Supplement Your Lifestyle

smart eating

are just extra calories that aren't doing

anything nunitionally." The sweet stuff,

especially in the form of high-fructose

corn syrup, can also raise blood sugar

levels so fast that you crash and feel hun-

gry again in about an hour, Slavin says.

But what if your favorite cereal has

more than 10 grams of sugar? Don't

toss it out if it's high in fiber or protein.

Instead, combine it with a low-sugar

variety to get the same great flavor.

0 Don't obsess over fat grams,

but do consider calories Most of

the fat in cereal is the heart-healthy

monounsaturated kind found in nuts

or soy. Still, you need to check the

labels for the presence of trans fats.

Even if the label says 0 grams trans fat,

check the ingredients list. If you see

partially hydrogenated oil, the product

contains these fats. -Under FDA guide-

lines, manufacturers can say that their

product has 0 grams trans fat as long as

it contains less than half a gram per

serving. While consuming 0.4 grams

of trans fats doesn't sound like much,

research shows even a few grams a day

can harm your heart.

Other numbers you should pay atten-

tion to are the cereal calorie content

and portion size. Many of us are eating

much more than we think: A study

published in the Journal of Consumer Affairs found that people poured them-

selves twice the amount of the serving

size that was listed on the box. So trans-

fer your cereal to a measuring cup to

see how much you're really getting. "I

recommend keeping the total calories

from cereal and milk around 400 or

less," Chemus says.

0 Let your taste buds weigh in

Is that good-for-you cereal not satisfy-

ing your sweet tooth? Before you break

out your sugar bowl, try doctoring it

with nutrient-rich toppings. "Think of

your cereal as a healthy base and add to

it from there," suggests Willett Some

of our favorites fresh fruit, raisins or

other dried fruit, or a lowfat yogurt.

1711 EAT MONT SHAPE March 2001 Shape.com

sugar content (The Honorable Mentions may fall a little short of our expert criteria, but they're still some of our favorites.) Many are also high in protein (important when you're on a low-calorie diet, since

your protein needs don't decrease). Ready, set, brunch!

5ARMR Q

, Serving size:3/4 CUP Calories :120

Fat 1-5 9 Protekr 49

Ftier 4g Stoic-5g

POST GRAPE-NUTS

Serving size: Y2 up Calories: 200 Fat 1 g

Protein: 7 g Fiber. 6 g

Sugar. 5 g N.

CHEERIOS

Calories: 110 Fat 2 g

Protein: 3 g Fber 3 g

Sugar:1 g

Serving size. 1 cup

POST SPOON SELE

Serving SIM 10.5) Calorie& VO Fat 1 9 Protein:6 9 Fiben a 9' Sugar: 0 g

,

KASS GO LEAN

Serving,siZe 1 cUp Calorias,740

Fat 19 probe% 13 9

Fiber 10 g Sugar: 69

QUAKER OATMEAL

SQUARES Serving size: I cuP C.aloriee 210 Fat 2.5 g Protekt 6 g Fiber: 4 g Sugar: 9 g

C.OMPLETE OAT BRAN FLAKES

ete serving size: 1/4 cup @IW Calories:110

Fat 1 g

Proteh 3 g FdDer. 4 g

Sugar 6 g

WNW 011EX

Serving size: 1/4 cup Caloriec 160 Fat 1 g p/c,torE 5.9

Mt* 6 4 sugar: 5g

HONORABLE MENTIONS

CASCADIAN FAPM i ICE

HONEY NUT O'S

Serving size: 1 cup Calories: 120

Fat 1.5 g Protein: 3g Fber 2g Sugar: 8 g

'

.Sendrigsfzitt 6"0.0 Csk■tiei /20

Fat 1.5 g PioteiT I g Fiber 29 Sugar 6 g

Serving size 1 cup Calories: 110

Fat Og Protein: 7g

Fiber. <1 g Sugar 4g

You're doing MORE these days, so why not

pick a snack that gives you NNE? Ounce for

ounce Blue Diamond° Whole Natural Almonds

have MORE calcium than milk, ME protein

than eggs and MORE fiber than any other nut.

Zero Cholesterol and 13 essential nutrients in all.

Just a handful a day can help you from over-

eating at mealtime! Blue Diamond Whole Natural

Almonds, a delicious and satisfying way to make

the MOST of your busy life.

HAVE YOU HAD YOUR CAN A VEEP'

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why he sheds pounds faster

What you need to know when you diet with your significant other—and more of your

questions answered here. BY SUZANNE SCHLOSBERG

10th Floor, New York, NY 10016 or welghtiossoda*shape.com.

calorie for calorie. When couples start a weight-loss plan together, it's not uncom-mon for them to eat similar-size portions. "But because men have more muscle, they need more calories, even if the two of you are the same size and do the same workout," says Volpe. So if you're eating the equal amount of food he is, you're probably taking in more than you need. (To figure out your calorie requirements, log on to sbape.cons/ adorienteds.) Focusing on yourself instead of comparing numbers is key for reaching your goal. "Measuring your progress against someone else's will only make you feel dis-couraged and unmotivated," she says, "even if you're doing well."

My husband and I have been dieting diligently together, but he's lost 8 pounds more than me. Why?

Guys tend to drop pounds at a faster rate than women because they have greater muscle mass, which burns more calories (even at rest) than fat

does, says Stella Volpe, Ph.D., R.D., an associate professor of nutrition at the University of Pennsylvania. Another possibility is that you may be unknowingly matching him

Q I've heard that you bum

and cyding Outside than more calories ruining

you do indoors. Is this true?

AThat all depends on how hard you're working. All things being equal, running ontdoors may burn

7 to 10 percent more calories than working out on a treadmill because of air resistance and the fact that you don't have the machines belt helping to propel yon, says Cedric X. Bryant, Ph.D., of the American Council on Exercise. In addition, running on uneven ter-rain like sand or a sloped sidewalk requires more energy than running on a fiat surface—but the difference may add rip to just 20 to 30 calories during a 30-minute workout. "If you kick up the treadmill incline, you can burn the same number of calories as running out-doors, maybe even more," Says Bryant The same goes for cycling indoors--a high-inten-sity Spinning class will blast more calories

than a leisurely cruise outside. Converselyjvhen you're bik-ing on a trail, fighting a headwind, or working to keep your body balanced while heading uphill, you'll definitely sweat more than when you're pedaling on a stationary bike. One big advantage of outdoor workouts: If you spend the winter months at the gym, a change of pace cou10 be just what you need to shake up your routine and push a little harder!

SUZANNE SCHLOSSERG is the co-author of The Fat-Free PuttrReal Answers to the Fitness and Weight-Loss 2 Questions You Wonder About Most

8 t1

W rite shape, weight-Loss o&A,1 Park A

17I1 EAT RIGHT SHAPE March 2007 Shape.com

AND HOW WOULD YOU LIKE YOUR NUTRIENTS? RARE, MEDIUM OR WELL NE?

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Yoga Booty Ballet Why Its hat This blend of hatha 'Yoga. ballet, street dance, and weight training targets your glutes and hips from all dirjections, says voorkout co-creator Gillian aark. leught at Swerve studio in West Hollywood, the dais draws celebs such as Sarah Michelle Geller and Tori Spelling. Tty MOM 00•4099ed squat Works legs, butt 170s and abs Stand on left foot, knee slightly bent and toes turried out, with right foot. heel uR. next to left instep, Cross arms gracefully ingt of you, lean back slightly, and squeeze left hard (A). Shift your left hip badc anti to the left, and bend over from the hips as you squat on left leg and bend both knees (keep the aligned over toes). At the same tirrietreach riht arm toward floor and extend left arm up biind you In Push through left heel as you rie up to the start position. Do 10 reps switch sides to complete set.

THE "fr" WORKOUT

Core Energy Flow Why Ott hot This mix of yoga, ql gong (a Chinese healing art involving controlled breathing), and core work leaves you feeling invigorated, calm, and sculpted. says Elisabeth HalfPaPp, who designed the routine to flow from move to move, as in yoga Halfpapp teaches the class exclusively at Exhale spa, where Julia Roberts and Gretchen Mol are clients.

Try thH move Side-to-side lunge Works letis. butt and abs Stand with feet wide tOes turned out, and hands In front of you (palms about 8 to 10 inches apart as if you were holding a ball). keeping arms still, slowly lunge to the right as far as you can [Al HOld for up to 30 second, breathing deeply, then switch sides 1;83. Do 8 hinges to each side.

2

THE le WORKOUT

Beach Circuits leilw it's het Set on a tbetchof the MaNbu coast. this 90-minute sweet sessiotistarts with fast waking and running on steep sand dunes to torch calorie NIKO uncer4bodYsoulPti 1g moves and you have the peffect redpe for a red carpet-ready boc* Plates master Sebastien LaGree created the WOrkaut and his clients Denise gicherds.and Gabrielle Reece are poster girls for its. ectiveness Try thistnove Starfish Works core. lricep4 end inner and wear thighs Place right hand on a sturdy bete:hoed* and **tend legs so you're baianced on right band and right foot. feet stacked %lbw WY should be straight from head to heels. Withebelight, eictend left hand up. then SOY& lift florl loWer

' left ieg 10 times pea On the lastkeispieg up and draw 10 sittall circles in the air with left foot On Finish loy•lovely swinging left leg forward and back10 times, toes Poked Lower leg to stetting podtiorr switch sides and retie&

Shopccom I SHAPE March 20071110

14:14,

how ho lywood blasts fat The camera adds 10 pounds, so it's no wonder celebrities place a high value on calorie-blasting cardio—whether its a power session on the bike, a fast-paced beach jog, or an intense hike. But how

exactly do they keep the flab at bay? With these hot Tinseltown aerobic trends, of course.

1. Thrbo-ctssrged classes C me latest rage at theillseets ali•AA in Beverly Hills—Deml hicore• Beyond,. and IYalBardrs work out here—is boo.

*NS abeart-thumping group rowing workout led by former champion raver Josh Crosby. The 50-minute class blasts up to 800 calories and strength-ens the upper and lower body

0 At Body 4 Soul Walkout in West Hollywood, Nicole iGdroan was spot-ted taldnglelpdcore. The 45-minute group workout on the elliptical targets Your core. legs. butt and upper body. • For stars like Marcia Cross and Use Rirrna, spinning their wheels in an

Indoor cycling class is still the fat-zapping workout of choice because it burns 500 calories in 45'minutes. Find It at Rovoludon Fitness In Santa Monica.

2. Sweaty gym sessions High-voitage Intarval Dainkig-

3 to 5 sets of strength moves friowed by 3 to 5 minutes of intense cardio exercise—is how trainer Michael George helps Reese Witherspoon and Julianne Moore get and stay lean.

0 To shape up megastars like Ashley Judd, trainer Steve Zim uses a double-duty workout called RAW., which ' stands for Resistance all Walking. You tie two resistance bands or tubes to the

rails of a treadmill, set the incline at 5 percent or highEK then walk for at least

30 minutes at 3 mPh (or faster) while doing upper-body moves like shoulder presses and biceps curb with the bands

3. Booty-kicking outdoor wotkouts 0 During warm weather, AvrIlLavigne and Pink head to the beach for 60-minute sessions that include sand miming, steins and ocean paddbon with trainer Gregory JOulon-Roche.

0 Trainer Teddy Bass helps star client Cameron Diaz stay ultra-lean (and athletic) with 30-minute to hour-long Mos, too* naming waticouts, and stair climbing in Santa Monica

In

Shape.com I SHAPE March 20071101

I No fads—just

get results. three plans that

For celebrities, dieting can be as much a part of the job as rehearsing lines or

doing the talk-show circuit. As Elizabeth Hurley once said, "Being able to squeeze myself into tiny clothes is how I earn my living." While its true that a few celebs will succumb to the occasional fad (a juice fast before the Oscars, for example), some of the fittest, sexiest luminaries employ healthy, balanced strategies for losing weight. (Bonus: This approach only enhances their star power. Who can look radiant and happy after depriving themselves?) For your consideration. three weight-loss plans that will have you looking red-carpet-ready—for life.

by Anne Marie O'Connor photography by Tim Rupp

When you're cutting c3lc'rrf. every mouthful

counts. Which is where Zone delivery

Services come in, providing calorie-controlled

gourmet meals based on The Zone, the

mega-selling 1995 book by Barry Sears, PhD.

Each meal is based on the plan's prescribed

balance of 40 percent "good" carts, 30

percent lean protein, and 30 percent healthy

tat Several companies offer this heat-and-eat

plan. including Zone Chefs, which delivers in

the New York and Los Angeles areas. Every

morning, three freshly prepared meals and

two snacks, tucked in insulated bags, appear

on your doorstep. (It also offers a frozen food

option, which allows you to order a week's

worth of meals at once.)

Why celebs love It For the Hollywood elite, the conve-nience can't be beat. "It can be helpful when people are extra busy and don't have easy access to healthy food," says Elyse Resch, R.D., a Beverly Hills-based nutritionist. There's no counting calories or points, guessing at serving sizes, or keeping a food diary—the ser-vice does all the work. Many stars use it to jump-start weight loss when they're prepping for a movie role or, like Cindy Craw-ford, just after giving birth. Oth-ers have meals delivered when they're on location or while on tour, so they're not dependent on fattening catered fare. Make It work for you A day's worth of Zone delivery meals may contain too few calories (1,200 to 1,400) for some active

women, says Reach. An easy fix: Add a piece of fruit, some vegetables, or a slice of whole-grain bread to every meal (you can also order extra salads from Zone Chefs).

The biggest hurdle to sign-ing on for Zone delivery, how-ever, is the price, which ranges from $25 to $50 a day. But fol-lowing the diet on your own isn't hard. Zonedietcons offers meal plans recipes, shopping lists, and more.

Find the 40-30-30 concept too confizsing? Think of this simple visual: On one third of the plate, place a palm-size serv-ing of lean protein; fill the other two thirds with fruits, vegeta-bles, and whole grains. Round out the meal by adding a small amount of "good fat," such as olive oil, nuts, or avocado.

Shape.com I SHAPE March 2007 1110

-nr It's not what you eat, but when you eat

that matters, according to Jorge Cruise, the

San Diego-based author of The 3-Hour Diet and The 3-Hour Diet Cookbook, and

one of Hollywood's biggest proponents

of a frequent-eating diet strategy. "Eating

every three hours revs up your metabolism

and stabilizes blood sugar levels: . he says.

-That, in turn, keeps your energy up and

appetite in check."

The keys to the 3-Hour Diet: "Eat with in

an hour of getting up, then every three hours

afterward, and your last meal no fewer than

three hours before you go to bed," says

Cruise, Though the emphasis is on the

Resch points out that the real reason

stars lose weight even though they're eating

often is that they're consuming only around

1,500 calories per day: a 400-calorie

breakfast, lunch, and dinner, two 100-calorie

snacks, and a SO-calorie treat, Still. Re,sch

agrees that the mini-meal approach is a

smart way to drop pounds. "If you wait too

long between meals, you're likely to get

too hungry, which may lead you to make

poor choices or overeat," she says.

Why celebs love it This diet gives them the energy to power through long days of filming, interviews, and meetings—not to mention tough workouts. Beverly Hills personal trainer Gunnar Peterson recommends this mini-meal approach to all his clients, including Jennifer Lopez, Brooke Burke, and Amber Valletta. Fueling your body regularly with frequent small meals "is more efficient at keeping your energy high. You need to put gas in the tank before you go on a ride," he says. "It's crazy how people come in to work out and they haven't eaten anything. They can't per-form at their optimum level."

Denise Richards, who juggles a career and caring for two kids, is one of the many stars who relies on small, frequent meals to get through her days, which start with an hour-long workout with a personal trainer at 5 a.m. "Eating small meals with a bal-ance of protein and fiber keeps me going," she says. "I always have breakfast Lately it's scram-bled eggs, pancakes, toast, or whatever I've made for the kids at 7 a.m." At lunch and dinner, Richards has a salad with an

olive oil-based dressing or foods she can eat on the run, like veg-gie burgers and quesadillas.

Another reason stars like Angelina Jolie follow this method is that "it's something they can do for the rest of their lives," says Cruise. "Celebrities have to stay in the business--and stay fit and slen-der—for many years. Healthy, frequent eating is an easy way to maximize their appearance and energy levels." Make It work for you While eating balanced meals is often a sage strategy for most people, "there's no proof that three hours is the magic number," says Resch. "Some people can go longer, some people can't go three hours"—and both can still lose weight. So instead of watching the clock, "tune in to your body's own signals," she advises. "If you're not hungry after three hours, don't eat," she says. "But if you're starving after two and a half hours, go ahead and have your next meal or snack."

It's important to remember that a frequent-eating plan doesn't give you carte blanche to chow down on chips and

cookies all day long. For it to be an effective diet tool, you need to aim for a wide variety of nutrients at most meals—say, a cup of soup and a piece of fruit or half a sandwich and a small salad. And remember that the emphasis is on "mini," cautions Cruise. The idea is to eat more often—not more food.

194 I SHAPE March 2007 I Shape.com

the natural s plan The natural foods program is not a diet

per se, but an eating philosophy, with as many variations as there are adherents.

it emphasizes fresh, whole foods that are minimally processed, locally grown, and

organic whenever possible:" explains

Los Angeles-bawd Akasha Richmond,

caterer and author of Hollywood Dish:

More Than 150 Delicious, Healthy Recipes

from Hollywood's Chef to the Stars,

Mainstays include lots of fruits and vegeta-

bles. whole grains, beans, soy, olive oil, and dark chocolate. Devotees eschew artificial

additives and sweeteners, trans fats, pesti-

cides, hormones, antibiotics, bleached white flour, white sugar, genetically modified foods, and endangered seafood. A plan like

this is extremely flexible; though some

followers are strict vegetarians, others eat

dairy, fishi seafood, and even red meat and poultry. Alicia Silverstone, who has followed a plant-based diet for eight years, doesn't consume any animal products, white Madonna and Gwyneth Paitrow subscribe to a macrobiotic diet, which allows them to

eat fish, as well as grains and veggies.

Why Wens love It The food is delicious, good for you, and you'll lose weight gradually without feeling deprived. Because the diet's based on high-fiber foods like fruits, veg-

etables, and whole grains, you tend to feel satisfied on fewer calories, says Ashley Koff, R.D., founder of the HealthXchange,

a nutrition consulting firm in Beverly Hills. "If you eat rea-sonable portions, it's one of the easiest ways to pare down."

Followers also swear that abstaining from processed foods makes them feel better. "My energy levels changed dramati-cally when I went vegan," says Alicia Silverstone, who report-edly served vegan treats (tomato tarts with cashew cheese, grilled tempeh, and black rice) at her 2005 wedding. "At first it was literally having more energy, and then it was having a 'lighter energy'—being more awake and more present," she says.

It not surprising, say experts. "For the most part, we're sim-ply going to be healthier if we're eating whole grains, beans, lean proteint, and fruits and vegetables," says Koff. "Unlike many processed foods, they also contain rnicronutri-erns, such as iodine, selenium, and chromium, which enable the body to function normal')." Melte It watt for You Though the plan is replete with good-for-you foods, it doesn't give you license to eat as much as you want. "You need to watch your portion sizes, especially

when it comes to higher-calorie items like nun, tan, cheese, oils, and grains," cautions Koff.

If you're not eating animal products, you also need to make sure you're getting adequate amounts of protein, iron, cal-cium, vitamins D and By, and other eteential nutrients from supplements or fortified foods. To ensure you're meeting your needs, you need to cast a wide nunitive net For specifics, cheek out the American Dietetic Asso-ciationh Food Guide for Vise-tana' ns at eatrightmg.

It can be time-consuming to prepare whole foods from scratch. To keep cooking to a minimum, whip up a big batch of grains once or twice a week, then simply add fresh veggies and lean protein. Seek our chains like Whole Foods and Traderjoeb to stock up on sta-ples such as brown rice, dried fruit, and whole-grain pizzas.

Another challenge is this dieth reliance on organic foods, which can cost substantially more than nonorganic foods. If money's an object, don't worry. "It's better to have nonorganic broccoli," says Reach, "than no broccoli at

'Find these recipes and special SriaallwaYa at shaPa-com

Shape.corn I SHAPE Myth 2007 I W7

Go au Mu* veth pink lipstick mod

- solidi Mob

Shape.com I SHAPE March 2007 I 201

MOV1E-STAR MAKEUP - How can 1 pul off natural yet glamorous makeup?"

1 -..?d lips but don't 'How do I create

which shade smoky eyes without

to t; y. Any advice?" the raccoon effect?"

WHO WEARS IT BEST Gwyneth Paltmw "Light, feminine makeup sends a message that you're comfortable with who you are. That inner confidence is inherently glamorous." —New York makeup artist Alison Ftedraele, who prepares Gwyneth for award shows and TV Men/lows

Get the look Even when she's glammed up, Gwyneth never appears overly made up because she wears sheer makeup that lets her skin show through. "Her blush is always pretty and fresh, and her lips look naturally tinted," says Raffaele. Apply a swipe of peachy or rose-hued blush. like Estes Lauder lender in Peach Nuance ($25), blending well. To mimic Gwyneth's signature pink tip, choose a sheer lipstick, such as Estee Lauder Pure Color Crystal lipstick in Sweet Lychee ($22; esteelaudercom).

WHO WEARS IT BEST Gwen Stefani "Red lips are sophisticated and a guaranteed attention-getter. But they require precise application." —Los Angeles makeup artist Jo Strettell, who works regularly with Gwen

Get the took First, choose a creamy red-toned lipstick. If skin is fair, a raspberry or deep wine shade is most flattering; choose a slightly more tomato color for darker complexions. Hot hues: Chanel Rouge Allure Luminous Satin lipstick in Brilliant ($29; chanelcom), a fire-engine red, and Givenchy Rouge intercilt lipstick in Illicite Raspberry ($26; sephora.com ), a pink-based red. Start by lining lips with a matching lip liner, like Revlon Color-Stay lip liner ($8; at drugstores), which comes in 16 shades. Then apply lipstick using a thin lip brush; press the color in with your pinkie for a stained look.

WHO WEARS fT BEST Heidi Klum "There's something enticing about smoky eyes. They realty draw attention to a person's face." —New York Prqject &wow makeup artist Linda Nay

Get the look Instead of using black shadows, Hay creates Heidi's smoky look with softer chocolate or gray shadows (try Victoria's Secret Mosaic eye shadow in Sultry, $18; victories secretcom). Sweep the darkest shade from lash line to crease, then apply a lighter, neutral tone (like caramel) from the crease to your brow bone. Next, stroke a medium-dark brown or gray shadow under your lower lash line with a cotton swab. Complete the look by adding three coats of black volumizing mascara to top lashes (best bet Max Feckw Yoko* Couture mascara, $8; at drugstores).

MANE ATTRACTION "My fine ndir iooks best chin-length. What's a fre s h style?

the secret tc) getting .fiowy, tousled waves?"

"How can i help my hair get a heaIthy„ radiant shinc.?

WHO WEARS IT BEST

Jessica Simpson "People love Jessica's short hair because it doesn't sacrifice her feminine flair it makes you realize that locks don't have to be long to be flirty" —Los Angeles hair pro Ken Paves, Jess's mane man

Get the look Jessica's bob is slightly longer in front than in back—to add swingy movement—and has chunky layers concentrated at the ends for extra fullness. Styling is a breeze: Comb

an egg-size amount of mousse from your roots to your ends, Part hair, and let it air-dry Try Dove Pro-Age styling foam ($6; at drugstores) with frizz-fighting vitamin E. Use your fingers only to rake hair up and away from your scalp (for volume) and to take sections of hair and twirl them (for added waves). To relax natural ringlets, lightly coat your fingers with a shine pomade like Aveda Brilliant Anti-Humectant ($18; avedacom),

WHO WEARS IT BEST

Sarah Jessica Parker "Slightly messy waves increase the sex appeal of every woman." —New York hafr stylist Tad Gibson, who's

worked with Sarah Jessica

Get the look If your tresses are naturally wavy like Sarah Jessica's, shampoo, condition, and—while hair is still damp—finger comb it to remove tangles and add chunky texture. if your hair is naturally

straight, air-dry, then wrap small

sections of hair around a 2-inch barrel curling iron; finger comb it into waves. To create texture and glossiness on

all hair types, apply a leave-in styling cream like L'Oreal Professionnel

Halm* by Terdureline Supetsmooth ($15; loreatcom) from roots to ends. On-the-go advice: If your waves tend to fizz, lightly spritz them with hair spray (best bet: TRESernme Tres Two

hair spray, $4: at drugstores).

WHO WEARS IT BEST

Courteney Cox, "Shiny hair looks healthy, and it makes your entire style seem more polished.” —Hew Yoticistylist Peter Butler, who cares for COutteney's locks

Get the look The gleam in CourteneY's hair is due to long layers and the moisturizing formulas of her hair-care products. Op-conditioning

once a month is a must Cox's favorite: Kerastase Nutritive thitradefense ($65), a mask rich in strengthening proteins. Before blow-drying, part your hair in half, apply a Of-Pall-size amount of conditioning mousse to each side, and comb through. Try kemstase Mousse Nutri-Scuipt ($29;

both kerastaseoorh). Next use a paddle brush to blow-dry increase shine by aiming the airflow downward from roots to ends. Finish with Logics Shine Illuminating serum ($17; logicshaircom) to smooth flyaway&

"

SHOWSTOPPIN G SKIN My complexion lacks "How can I make luster. How do I get it my skin soft and glowing again?" dewy all over?"

"How can I get a bronzed look that doesn't appear fake?"

WHO WEARS IT BEST

Halle Berry "Radiant skin is associated with youth, health, and vitality. it is achievable, if you're willing to commit to a skin routine." —Los Angeles aesthetician Olga Loreado+lordwup, Haile% Wand

Get the look To keep skin camera-readY, Halle follows a daily regimen that's focused on exfoliation. 'Use a mild retinol or alpha-h'YdroxY-add lotion religiously every right to remove dulling dead cells from the skin's surface," advises Lorencin-Northrup. Halle's favorite skin slougher: Xinara Lactic Add HYSrating Serum ($60; kinaraspa born), a gentle treatment with lactic and glycolic acids. For day Hale uses a moisturizer with skin-plumping essential fatty acids Dire olive oil. Find the benefits in Stella McCartney Cares Benefits moisturizer ($76; sephotarom) or Kinerase Cream with SW 30 ($135; kinerasecom) with icinetin.

WHO WEARS TT BEST

Jessica Alba 'There's nothing sexier than skin that looks and feels like velvet" —Near York skin specialist Cornelia Ticu, Jessica's aesthetician

Get the look Regular buffing is what gives Jessica's body skin its soft luminosity. "You can add all the lotion you want but if you don't exfoliate, your skin will never be as smooth as you hope," says Zicu. Stars are fans of ShIseldo Body Creator Amniotic salt scrub ($35; scashiseidacom), which has an energizing grapefruit-tarragon scent If your skin is dry or easily irritated, limit exfoliation to once a week with a gentle siodOher like Clarks Smoothing body scrub ($34; darins.com). After showering, apply lightweight body lotion. to damp skin to help seal in moisture. A red-carpet best bet Suave Exhale body lotion ($2; at drugstores), which comes in four invigorating scents.

WHO WEARS IT BEST

Chadize Theron "She's nailed the ultimate glow—it makes her look like a goddess." --cos Anodes Maw Mist Oiwntlerzlik who props Chalks for major Wards

Get the look For a uniform finish Se Charlize's, visit a spray-on-tanning salon. Choose one shade lighter than you think you need (Was offer a Choice of depth). 'Going too dark draws uriwanted attention to Yet: tart" glYs Hata- if you'd rather self-tan at hale, select yor hue the same way. Caleb product favorites indude Neutrogene WIN* Brow sada" Thaw ($lo; at drugstores) and Lanoline Flesh Boomer Airbrush Wit lancome-usacom). Whatewer tarvihg method you choose. exfoliate skin first. with a non-greasy body soub lie St. hes Haft IldknoeaII.aaGlow Body Polish (V; at drugstores) or a loofah.

MARY ROSE ALMASI Is a'Shape contributing editor.

*:) '0 0t0(, 1 r ,

9

War only what intWes you Theidelicate detailing on this feather-weight dregs suits your

tic side. Jill Stuart cotton dress ($398;. Jill Stuart, NYC, 212-343-2300). R.J. Graziano stone cuff (WS; R.J. Graziano, NYC, 212-685-1248). Opoosite: When you're off the clock (or the set), opt for Itixe separates and accessories that have a relaxed, modem-clay appeal. Max & Co. cotton top ($198; Max & Costa Mesa, Calif., 714- 918-6066). Burberry sunglasses ($190; sunglasshutcom). R.J. Graziano bracelets ($136 to $175; R.J. Grazno, NYC, 212-685-248).

IIEMSTY TIP Make sure your skin gets glovqlng reviews, too. It will ivith Dior Bronze Tinted moisturizer SPF 10 (535; ctioccom).

,

Seek out spedial effswts Nothing says screen siren likes filmy ankle-grazing gown and a bit of Oling. Marianne silk chiffon gown ($1,000) and shoes (price on request Blurnarine, NYC, 212-319-7,97). Roxame Assoulln for Lee Angel necklaces ($445 to $550; Lee Angel, NYC, 212-334-6573). Opposile: The mini suit has rrodmum impact, thanks to girlishly retro touches and an opulent fabric, Paul and Joe cotton-blend jacket ($528; Alligator Purse. Cincinnati, 513-871-6171) and shorts ($262, Toff, Milli, 305-535-0879). MaxMara cotton tank ($195; Mauctiara, NaPles, Fla. 239-566-7000). Rebecca Taylor jeweled cuff ($flO; Rebecca Taylor, 'NYC, 212-966-0406).

Stylintrg Kate SabbAh. tillitemPatridc Army for 800 CiiieSthimigentgotet Kelkotilinnhoditr Redken/ ahostIneagen47:010. Prodnoom in4 Production/ pinnowindaffnion Styling: Ortren &Nadel 0•40.14inillgOanneat MinKelfionloltsinnogiment, Teny,Siokmcadoink. at CESD Vient.Special thanks bx HollrAtood Rocanydt Hon& 2P, And Daltnti Restannink thornpsonhotakcom. Column% Mane lheatatt mannthonnotom. tblywood eigm Hollywood" & Design 2007 Haywood Chamber of Commen:e. Utensiod Mg Global Icons, LLC.Ai fights mem&

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A mosaic print gives this party-ready mesh dutch

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Shape (I5.5N 0744.5121) Is published, anonthly by Weider Pubacabons LLC. • chision or /manual Medu Inc- Cakes located al AMMeider Pu.dlc*l.nLLCSPe.klip.10OFIcer. firevelbrk, NY Xi0a3. Perkearel RetesPostage Paid at the Nee Wick NY. ono Office and al additional Malang offices CoPIWIght C Welder Publicalsore U.0 2007. All rights nassreed. Canada Post Intonational PublicatIces Mad Sale Agreimant No. 400285E4. Camden 1174. 89579 281)5AT, Coperighlad under the Unhorse' Copp* Cweenton and leasmatiormiapolOt Cormotto Ourcht niensithrder the nen-Annenom Cowrie/A Conosolon Tade4 Iesue1.ma11JnUweso41rBoslnnaKUnsdMThrwft41d Utenvia MN**. TIM ttaciiirnedr rerabbeed is US %Pint Uncle IINNOlpelele oft Is 521971w 0 yr) 12 115a.1 In USA, S3997 U.S. for (I pr) 12 issues In Carwde. Outside USA and Canada $OW lAS tor (1 yr)12 awns Codes Cutside USA neat batman in LILS ftreliFor Cuts:new Samba and badi Omura cab toll-Ian 800-34041955 or way to 501ipe. PO. Par 37207 Elosno,IA 50037.02M Ilubsolbso It do paste Devoe elerte us that our nucleon In undelionable. or haw no luntoratigotork unlosswonoceivoarconoclodaddres wino one year U.S. Perdsmar Send US address dumps to Shade pp. Boa 3730Z Boone IA 50037.0207. Canada liceremallor Send address changes to American Mack Inc. PCI. Ike

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