Tabla de contenidos para March 2021 en Shape

BETWEEN PREGNANCY and a pandemic, Hannah Bronfman has had a chance to reevaluate her priorities. “I’ve made much more room in my life for wellness, self-care, and doing things that make me feel beautiful,” says the entrepreneur and wellness influencer. That includes an extensive bath or shower routine. “My husband jokes that I’ve never heard of a short shower. Honestly, 20 minutes is on the short side for me,” she laughs. Bronfman uses what she describes as “sacred time” to soak in bathwater spiked with her own Highline Wellness x HBFit CBD Bath Bomb ($15, highlinewellness.com), to wash and hydrate her curly hair—“I’ve been on a natural-hair journey,” she says—and to cleanse and scrub her body and then apply oil. She also takes a few minutes each day to massage…

Remember this number: eight reps. Why? According to a new study in the Journal of Strength and Conditioning Research, aiming for a weight that you can do just eight reps per set gets your strengthening and sculpting done fastest. Basically, what determines the results you get from your lifts is training volume, or the amount of weight you hoist multiplied by the number of reps and sets you do. In the study, exercisers bench-pressed twice a week with the same training volume: four heavy reps for seven sets, eight moderate reps for four sets, or 12 lighter reps for three sets. All groups firmed their chest muscles equally, but the four- and eight-rep groups got the bigger strength gains—with the latter spending half as much time on the bench as…

BE WATERPROOF NEAL SCHULTZ, M.D. Dermatologist DENDY E. ENGELMAN, M.D. Dermatologist MONA GOHARA, M.D. Dermatologist ELIZABETH K. HALE, M.D. Dermatologist MICHELLE HENRY, M.D. Dermatologist MELISSA KANCHANAPOOMI LEVIN, M.D. Dermatologist ELLEN MARMUR, M.D. Dermatologist RON ROBINSON Cosmetic chemist GITA BASS Makeup artist PORSCHE COOPER Makeup artist NUNZIO SAVIANO Hairstylist BE STRONG + WELL JEN WIDERSTROM Consulting Shape fitness director, trainer, life coach ADAM ROSANTE Strength and nutrition coach NICOLE KEITH, PH.D. President of the American College of Sports Medicine CEDRIC X. BRYANT, PH.D. President of the American Council on Exercise JORDAN METZL, M.D. Sports medicine physician MICHELE OLSON, PH.D. Clinical professor of sport science SHAUN T Celebrity trainer ALEX SILVER-FAGAN Nike Master Trainer HARLEY PASTERNAK Celebrity trainer JAY WRIGHT Trainer, studio owner CARRIE PAGLIANO Clinical specialist in orthopedics CHRISTINE CARTER,…

A Warm Gaze If you’ve gone without makeup for months, let us reintroduce you to its transformative powers. For the freshest eye look, set your sights on nature-inspired tones of canyon rusts, petal pinks, and shimmering quartz. “These shades create such a pretty sun-kissed vibe and are flattering on all skin and eye shades,” says Charlie Riddle, a makeup artist and Stila Cosmetics’s editorial director of artistry. To wear them, you have options depending on your mood: Create a simple, subtly mesmerizing wash by sweeping a rust or pink shade across the lid with a fluffy eye shadow brush, blending from lash line to above the crease. Or give your gaze more wow by starting with a shimmery champagne shadow, like Stila Trifecta Metallica Lip, Eye & Cheek Stick in…

A dose of confidence can take many forms—an I’m-speaking red lip or that good light on Zoom. But for injectable devotees, it commonly comes in a syringe. It’s true: Studies show that skin-smoothing neurotoxins and volumizing fillers can boost self-esteem. But this isn’t their only selling point. Injectables have been reimagined: “It used to be about treating lines and folds,” says Sarmela Sunder, M.D., a facial plastic surgeon in California. “Now we’re using Botox and fillers in a more artistic way to reshape the entire face.” Whether easing unhappy expressions or fine-tuning a profile, injectors prioritize facial harmony and personal identity for natural, customized results. Ahead, the ways doctors harness injectables to enhance our looks—and outlooks. HOW WE USE BOTOX NOW Botulinum toxins, like Botox Cosmetic and Xeomin, temporarily…

“One of the joys of baking is that you get to choose exactly what goes into your cakes, cookies, and brownies,” says Joanne Chang, a James Beard Award winner for outstanding baker, a co-owner of Flour Bakery & Cafe in Boston, and the author of Pastry Love. (The renaissance woman is also in STEM—she has a degree in applied mathematics and economics.) “At Flour we’ve discovered that using whole grains and healthy ingredients often leads to results that are more delicious than the original recipes,” she says. Turn the page for Chang’s tips on creating sweet treats that are better for you—and that taste deliciously indulgent. Use Whole-grain Flours “Baked goods made with whole grains offer a double advantage: better flavor and nutrition,” Chang says. “They are richer tasting than…

MANGO, PAPAYA & COCONUT SMOOTHIE Rich in potassium, magnesium, and iron, this revs your energy and feeds your muscles. In a blender, combine 1¾ cups chopped frozen mango chunks, 1½ cups raw coconut water, ¾ cup chopped frozen papaya chunks, 2 Tbsp. lemon juice, ¼ tsp. ground cloves, and a pinch of cayenne pepper. Divide between 2 tall glasses. Garnish with finely shredded lightly toasted coconut flakes and a lemon wedge. SPICED POMEGRANATE-GINGER SPRITZ This drink will keep your heart and gut healthy. Place a small fine sieve over a tall glass. Grate a 2-in. piece of ginger into the sieve. Using a spoon, gently press on the grated ginger to release juice into the glass. You should have ½ tsp. ginger juice; discard solids. Add ¼ cup chilled pomegranate…

IF YOU’RE HAVING TROUBLE CONCENTRATING, welcome to the new normal. Almost one year after we first went into lockdown, many of us still struggle all day with distraction. Given our concerns about the pandemic, worries about the economy, and uncertainty about the future in general—not to mention trying to juggle working from home with cooking three meals a day, possibly schooling your kids, and just trying to keep life moving ahead—it’s no wonder we can’t focus on anything. In a recent Harris poll, 78 percent of respondents said the pandemic is a significant source of stress in their lives, and 60 percent said they feel overwhelmed by the problems we’re all facing. “We can’t focus when we’re anxious and nervous because the stress hormones cortisol and adrenaline are pumping through our…

Shape is all about being boundless. By reporting on groundbreaking research in the wellness space and providing strategies to achieve personal health and fitness goals, we are always offering advice to take care of yourself in better and more meaningful ways. In fact, we have a regular section devoted to living with No Bounds (“Ready, Set, Flow,”). In it, we encourage everyone to get out in the world and, to quote space scientist Natalie Panek, profiled in our column How I Eat Well, “see where your own two feet can take you.” Panek is one of a number of female pioneers celebrated in this issue, which puts the spotlight on women in STEM (science, technology, engineering, and mathematics). Why STEM? These boundary breakers tap their curiosity, passion, and work ethic…

WHAT BREAKS OUR BONDS To understand hair strength, you need to wrap your head around some science. “Everyone’s strands are made up of proteins [keratin], which contain amino acids held together by three types of chains: disulfide, hydrogen, and ionic,” says Mark Curry, the lead chemist at and cofounder of the beauty brand the Inkey List. These bonds vary in their sturdiness and, therefore, what can break them. Hydrogen bonds are responsible for the shape of our strands—curly, wavy, straight—and are the most breakable, especially since you manipulate them when you style. Ionic bonds provide elasticity—they’re easily severed by pH changes from shower water or a hair product with an unbalanced pH (pH isn’t listed on labels, so it’s hard to tell what might do harm). Disulfide bonds are…

Every day is different. Every day is a new challenge.” Natalie Panek, who has contributed to high-profile space projects—like the European Space Agency’s ExoMars rover program (launching to Mars in 2022) and MDA’s satellite-servicing initiatives—is talking about her job. But the statement is also true for the daring treks this adventurer takes through some mind-bending wild terrain in places like Greenland. What Panek faces at work and with each hike is similar: “Both involve constant troubleshooting, brainstorming, and being creative,” she says. It’s as clear as a perfect starry night that Panek approaches life with supreme curiosity and passion. “Being open to trying new things and having a sense of wonder leads to some awesome experiences,” she says. “And working in STEM gives me the opportunity to make a meaningful…

What you eat can help your body keep inflammation in check. That’s important because high levels of inflammation are linked to heart disease and cancer, says Suzanne Judd, Ph.D., a public health professor at the University of Alabama at Birmingham. It’s about balance, adds Angela Zivkovic, Ph.D., a nutrition professor at the University of California, Davis. When your body is injured or under attack, your immune system sends out chemicals in response. This is inflammation, and it helps defend against germs. But if your body fails to hit pause on inflammation once its job is done, you can end up with a chronic type that can damage your DNA. THE NUTRIENTS YOU NEED Your body relies on molecules found in your diet to help keep chronic inflammation at bay,…

Tomatoes, Chickpeas, Smashed Olives & Red Chard Fettuccine START TO FINISH: 30 MIN. SERVES 4 1 pint cherry tomatoes1 can chickpeas (15 oz.), rinsed and drained½ cup Castelvetrano olives, pitted and smashed with the back of a knife⅓ cup extra-virgin olive oil4 garlic cloves, thinly sliced3 thin rounds navel orange2 Tbsp. red wine vinegar2 sprigs rosemaryRed pepper flakesKosher salt and freshly ground black pepper4 oz. red chard, finely shredded (3 packed cups)1 package (9 oz.) almond flour fettuccine or other gluten-free pasta⅓ cup grated grana Padano or Parmesan, plus more for serving 1 Preheat oven to 425°. In a 9-by-13-in. baking dish, combine the tomatoes, chickpeas, olives, oil, garlic, orange, vinegar, rosemary, and ¼ tsp. red pepper flakes; season with salt and pepper. Bake until sizzling and tomatoes burst, 15…