How to Banish Belly Bloat

5 Ways to Stop Stomach Bloat

We've all been there: days when you feel as bloated as the blow-up Shrek in the Macy's parade. Okay, sometimes you know that having that third helping of your sister's peach cobbler wasn't the best idea. But when you're eating right and exercising regularly but still can't zip up your skinny jeans, what gives? "One of the main causes of bloat isn't how much you eat; it's eating certain foods that are difficult for your stomach and intestines to digest," explains Christine Gerbstadt, MD, RD, a dietitian in Sarasota, Florida, and spokesperson for the American Dietetic Association. "These substances then pass into your colon, where bacteria feed on them, producing the gas bubbles that make your stomach swell up." About 20 percent of adults experience bloating, according to one study from the University of Utah in Salt Lake City, but "anecdotally that number is much higher. Most women I see in my practice complain about bloat at one time or another," Dr. Gerbstadt says. "The good news is that with some simple diet and lifestyle changes, you can reverse that bloated feeling, fast." Start with these smart tips, which can help you flatten your belly for good.

Mediterranean Diet Plan: The World's Healthiest Diet

The more doctors test it, the more they find that eating Mediterranean is the absolute best way to lose weight. Based on the cooking and eating styles of Italy, France, Greece, Spain, and other Mediterranean countries, the plan features olive oil, fruits and vegetables, nuts, legumes, fish and poultry, whole grains and, yes, wine! It's high in heart-healthy fats and, unlike other diets, doesn't forbid any food group. "It's hard to stay on extreme diets," says Harvard nutrition expert Walter Willett, MD, PhD, whose book Eat, Drink, and Be Healthy popularized the approach in the United States. "This diet has lots of variety and wonderful flavors so people stick with it."

The Best Anti-Aging Foods

Best for Softening Skin: Pomegranates

Why they work: This fruit is packed with vitamin C, which helps guard against the wrinkling effects of sun damage. Plus, says Debra Jaliman, MD, an assistant professor of dermatology at Mt. Sinai School of Medicine in New York City, the juice in pomegranate seeds contains both ellagic acid and punicalagin. The first is a polyphenol compound that fights damage from free radicals; the second is a supernutrient that may increase your body's capacity to preserve collagen, the subdermal connective tissue that makes skin look smooth and plump.

Serve yourself: A cup of pomegranate seeds — not just juice — every week, suggests Jackie Newgent, RD, a nutritionist based in New York City.

Anti-Aging Diet Plan

Anti-aging isn't just about choosing the right skin care ingredients—it's also about eating right. Here, the best anti-aging superfoods, anti-aging diet plans, and healthy recipes that keep you looking (and feeling) youthful.

Slim for Life

What to Eat in Your 20s

Cereal for breakfast. A turkey sandwich for lunch. Chicken for dinner. If this sounds like your daily menu, it's time to shake things up. "Just as your lifestyle changes in each decade, so do your nutritional needs," says Melina B. Jampolis, MD, an internist and author of The Busy Person's Guide to Permanent Weight Loss. "For example, a twentysomething needs to take calcium and vitamin D for strong bones, while a woman in her 40s should eat plenty of lean protein to help maintain muscle mass." Dig into the tips, tools, and meal plans you need to stay slim, strong, and healthy at every age.
What to Eat in Your 20s

4 Ways to MakeFitHappen—Every Day

Experts share their tips at FitBlogNYC, where we brought together the top bloggers and trainers in the industry for a day fitness and fun.

A funny thing happens when you fill a room with endorphins, ambition, and fitness buffs: you become majorly motivated. That's how we felt after FitBlogNYC Meet & Tweet, an annual event where we unite the best in the fitness biz to talk exercise, food, and more. Here are some fitspiring highlights from the day.
Make Time for Fitness (It's Easier Than You Think)

Short on time? BeenThere. Consider what's going to give you the most bang for your exercise buck. "Work out smarter, not longer," says celebrity trainer Holly Rilinger, who recommends resistance training with minimal rest in between sets, even if you only have 20 minutes. We suggest these strength-building workouts.
Forget the Haters

Best Shoulder Exercises According to Science

You've got running, yoga, and spinning down to a science, but finding the perfect shoulder-scultping routine can feel a little more daunting. Solution: Focus on these shoulder exercises that have been proven to show serious results, then start counting the days until tank-top season.

Sculpting strong, sexy shoulders is as easy as one, two, three. New research from the American Council on Exercise revealed the most effective exercises for defining your delts. Grab some weights and add this triple-threat sequence to your workout. Do three sets of 10 to 12 reps each.

Dumbbell Shoulder Press: Standing with feet hip-width apart and a dumbbell in each hand, lift weights to shoulders, palms facing forward and elbows bent at 90 degrees. Press weights upward until arms are extended overhead, then lower to starting position.

45-Degree Incline Row: Lie chest-down on a 45-degree incline bench, holding a dumbbell in each hand with an overhand grip so palms face you. Let arms hang straight down toward the floor. Pull elbows toward ceiling by bending arms and squeezing shoulder blades together, then lower to starting position.

Seated Rear Lateral Raise: Sitting on the edge of a bench with a dumbbell in each hand and arms hanging straight down, palms facing each other, hinge upper body forward. Keep back straight and raise arms out to sides until elbows are at shoulder height, perpendicular to torso, then lower to starting position.

3 Ways to Lose 5 Pounds in a Month

Eat right all the time? Not gonna happen. Make small daily changes? Sure, you could do that. To prove it, we put three women to the test. Read on to see how making tiny tweaks to their eating habits helped them lose 5 pounds in a month.

No Alcohol
My one small change: "I ditched alcohol for one month"

Kellie Fagan, 25

Height: 5'0"

Current weight: 128.5

Pounds lost: 6.5
The Challenge

"My diet downfall is drinking," says Fagan. "Social events with my friends and colleagues always involve alcohol. I can end up having a dozen or more light beers, margaritas, or glasses of wine during any given week. And when I get a buzz, it's hard to resist junk food, which makes losing weight close to impossible."
The Expert Says

Should You Go Vegan Like Beyonce?

Is there anything Queen Bey doesn't do? She's now launching a vegan food delivery service called 22 Days Nutrition with her trainer, exercise psychologist Marco Borges. The program is based on the 22 Days Nutrition challenge she took in 2013 with her husband Jay-Z, according to the news release. The program offers three meal plan options that range from $9.76 to $16.50 per person. All meals are 100 percent plant-based and made with organic, non-GMO, gluten-free, soy-free, and dairy-free ingredients. The theory behind it: It takes 21 days to change a behavior, and the 22nd day marks the day your small changes become a full-fledged habit.

Whether or not you're considering Beyonce's specific plan, is it worth giving veganism a go? The fact of the matter is, a vegan diet isn't virtuous in and of itself—you can be a vegan who eats bread and sugar all day. "Just because a cookie is vegan does not mean it is low in calories and sugar," says Alexandra Miller, RDN, LDN, a corporate dietitian at Medifast. But if you swap processed foods for fruits and vegetables, you can reap the rewards of a diet low in saturated fat and cholesterol, and rich in antioxidants, fiber, vitamins and minerals, especially vitamins C and E, folic acid, and magnesium, she says. These nutrients can help prevent diseases like cancer, diabetes, and heart disease—the leading cause of death for women in the United States. Plus, a vegan diet forces you to read labels and think about where your food comes from—never a bad idea.

Just remember: While vegan diets offer a healthy dose of many key nutrients, there are certain ones that may be lacking due to the elimination of animal products, such as calcium, vitamin D, and vitamin B12. Look for foods fortified with these nutrients and talk to your doc about supplements.

How Your Gut Bacteria Can Help You Drop Pounds

What if you could enjoy a chocolate bar without taking in all its calories? This isn't just wishful thinking. It may already be happening, thanks to the trillions of microbes in your digestive system.

Until recently, the assumption was that the bacteria huddling in your intestine pretty much mind their own business. But now a growing body of research suggests that your internal community of bacteria, known as a microbiota, could be influencing your metabolism and, surprisingly, affecting your weight.

For example, having a greater abundance of a recently discovered type of bacteria called Christensenellaceae in your gut is associated with being slim, while having less of the bacteria is linked to being obese, a new study in the journal Cell shows. "How much you have is partially determined by genetics," says lead study author Julia Goodrich, a graduate student at Cornell University. The good news is that most of us harbor the bacteria—it was detected in 96 percent of the study samples—and it may be possible to alter our levels to bring our weight down.

Are Soup Cleanses the New Juice Cleanses?

Like juice cleanses, soup cleanses typically last one to three days and promise you a reset. By ditching added sugars, dairy, and gluten and taking in mainly vegetable soups, you give your digestive system a break. Your body will thank you, companies claim, with glowing skin, better sleep, and renewed energy. A handful of companies have started offering them, with a really delicious-sounding lineup of flavors. Los Angeles–based Soupure makes a mix of chilled and hot options (pineapple-papaya-fennel, spicy asparagus-leek), while Philadelphia's Real Food Works has a carrot coconut curry. I tried The Splendid Spoon, which is based in Brooklyn and cooks batches of kale ginger and butternut squash and turmeric. The companies encourage you to hydrate with water in between soups to enhance the potential cleansing benefits. Considering trying one yourself? Here's what you should know.
You'll feel full thanks to fiber.

You'll Stress Less

If you're constantly running around, trying to get a billion things done and wondering why there isn't more time, take a step back and re-evaluate. Are you really making the most of your day? A study at the University of London found that those who greeted the day by 7:00 a.m., on average, had a lower chance of being stressed, depressed, and overweight. So even if you think that extra 30 minutes of sleep will help you feel rested for your midday presentation, it may be doing the exact opposite. Bounce out of bed and review your notes instead to help you feel fully prepared.






If the thought of bikini season is making you anxious, hit up a Zumba class before work rather than after. Studies show that working up a sweat in the early hours of your day speeds up your metabolism, helping you burn more calories throughout the day, resist junk-food cravings, and reach for healthier options. For an even bigger burn, take a walk outside while you enjoy that post-workout green juice. A new study from Northwestern University Feinberg School of Medicine found that people who enjoyed being outside in the morning—even in the winter—had lower BMIs than those who stepped outdoors later in the day.

Reasons Morning People Are Awesome

A UK study found that people who get out of bed by 6:58 a.m. are happier, thinner, and less likely to suffer from depression than those who wake up later. Not even close to the 7:00 a.m. mark? Here are five more reasons to convert your night owl tendencies.

 You'll Rock It at Work

Those who hop out of bed without hitting the snooze button a trillion times approach their careers with a more hands-on attitude. Researchers at the University of Education in Heidelberg, Germany, found that night folks tend to be more creative, but the early birds usually have advanced problem-solving skills. Those same skills also meant that morning people were the ones who anticipated problems and minimized them before they became bigger issues—all desirable traits in a candidate for a top position at work. Sounds like the makings for a promotion, dontcha think?

 You'll Be More Reliable

If you find yourself procrastinating and often missing deadlines at work, or find yourself a little moodier than you—and your partner—would prefer, then you might want to consider waking up earlier. According to a study by the American Academy of Sleep Medicine, nighttime people are less reliable, less emotionally stable, and more likely to have addictions (eek!). So instead of planning a late-night date night to that comedy club every weekend, suggest getting together for a morning run or grabbing breakfast before you head to the office.

 You'll Be More Alert

Scientists at the University of Alberta found that an early bird's brain is more excitable, and thus more alert, at 9 a.m., perfect for professionalistas. Those who function better post-cocktails, however, reach their brain peak at 9 p.m—not such a great time for banging out assignments or crafting the perfect presentation. And according to research at the University of Toronto, morning people tend get more sleep than their late-night counterparts (thanks, Netflix binge), resulting in more awareness, a healthier immune system, and a more positive outlook about their day-to-day activities.

Good news: You can shift when your brain peaks by slowly changing when you get up and when you go to bed. For a week, go to bed 10 minutes earlier and wake up 10 minutes earlier (no snoozing!). The next week, add 10 more minutes. Research shows that over time, you can become a morning person, change your habits, and reap the job-promoting, health-boosting benefits.

3 Ways to Stop Emotional Eating

"Eating can be a powerful distraction from uncomfortable or sad feelings," says Sari Shepphird, a clinical and sport psychologist and author of 100 Questions and Answers About Anorexia Nervosa. If you find yourself beelining to the vending machine when you're stressed at work or seriously caving into cravings when you've had an argument with a friend, read on for tips to stop emotional eating before it starts.

Dieters are at a particularly high risk for emotional eating: "The more you deprive yourself, the more likely you are to overeat," Shepphird says. If you place certain foods on the "do not eat" list, chances are you'll rebel and reach for the forbidden items when things get tough, especially because those same forbidden foods (desserts and carbs) provide quick comfort. "Foods high in carbs increase a neurotransmitter called dopamine, which is one of the main pleasure hormones in our brain," she says. Think: That instant mmm-ahhh feeling.

Strength Train Your Brain

Get Your Brain to the Gym

I know what to do when my thighs get a little jiggly (hello, squats and lunges), but what about when the trouble zone in question is a little higher up — like on top of my shoulders? I'm talking about my brain, which has gotten noticeably flabby in the past few months. Suddenly it was taking me several minutes to figure out how to cook Minute Rice. Names of celebrities spent more time on the tip of my tongue than rolling off it. "You know who I'm talking about, right?" I would ask my husband. "That actor in that hit movie.... That guy?"

The one thing I did know: It was time for a brain-boosting intervention. So when I got an e-mail informing me that I had been selected to join the tens of millions of women and men who have plunked down money for the privilege of becoming a member of an online "brain gym," where I could play interactive games that are scientifically designed to sharpen the mind, I was intrigued.

Turns out, most of the people who belong to these gyms are looking to ace their LSATs, be wittier at networking events, or fast-track themselves up the corporate ladder. In fact, 75 percent of Lumosity's 40 million members are under age 40, and they're flocking to daily 15- to 20-minute brain workouts as enthusiastically as they flock to Spinning classes. Today a brilliant brain is just as worth training for as is a J.Lo butt. What could I do but pony up $15 for a monthlong course?

Why Practice Is More Important Than Talent

Sure, "practice makes perfect" is a total cliche. But now Northwestern University researchers are saying it, too. With good reason: They recently found that singing (which most people think is a "you have it or you don't" skill) is something most people can master with the right amount of repetition, according to a new study published in Music Perception.

The study looked at three groups: kindergartners, sixth-graders, and college-age adults. Participants were asked to sing a single-pitch sequence. When researchers followed up, kindergartners and late elementary school students showed the most improvement, likely because of their consistent exposure to music classes at school. The adults, on the other hand, weren't regularly singing, so their skills stayed the same or got worse.

Couldn't care less about karaoke? The theory doesn't only apply to budding Beyonces; it applies to your fitness goals, too. Mastering a handstand in yoga? Learning to dunk a basketball? Signing up for your first swim meet? Improving your 5K time? All: Mission Possible. And if you're not amazing in the beginning, don't ever say, "I'm just not made for this!" You won't feel that way once you practice.

How Bad Weather Increases Your Productivity at Work

Gray skies have a positive effect on your productivity, according to a new study. Here's why—plus how to get more done at the office, 365 days a year.

Good news for those who live far from the equator: All that terrible weather is helping you kick butt at work. Turns out that even though sunshine and all of its vitamin D lifts your spirits, it's dragging down your productivity, according to a new Harvard University study. "Bad-weather days eliminate potential cognitive distractions," says study author Jooa Julia Lee, PhD. Think about it: You're probably not envisioning a fun-filled beach day with your significant other when you look outside and see clouds, rain, and slush.

Though nice weather does have the potential to foster creativity (after all, if you hunker down maybe you'll get out faster to enjoy the sunshine!), Lee says you'll crank out more work if you're in a windowless workspace when the sun is shining. Regardless of your weather forecast or desk location, practicing these productivity tips from Francesca Gino, PhD, a professor at Harvard University who specializes in motivation, productivity, and creativity, will give you the focused boost you need to show your work who's boss.

Jot it down. "Our brain is wired in such a way that we go for the short-term rewards more often than the long-term ones, even when it is irrational to do so," says Gino. Think: Crossing off the easy assignments over the more important ones. Make a list of your priorities to stay on track, and try color-coding or starring the tasks that require immediate attention so you don't start checking off the duties that can wait.

Take a break. "We all have a finite amount of mental, emotional, and physical resources to draw on throughout the day," she says. "These resources need to be replenished for us to stay engaged and productive." Getting away from your desk is the key here, so even if you're just fetching your mail or taking an afternoon coffee break, you'll be giving your brain the breather it needs.

Don't be a superhero. "We all think we can multitask, so we check our email while we're on conference calls," says Gino. "But research suggests our brains can't multitask." So next time you're tackling a detailed report or prepping a presentation, toss your phone in your purse, turn off your email notifications, and power through.

Can Loving Your Body Keep You Slim?

Showing your body some love may help ward off weight gain. Teens who perceived themselves as overweight (even though they weren't) were at a greater risk of becoming obese as adults, as compared to those who had a more realistic body image, according to a new study in Psychological Science. Researchers say the findings likely hold true for adults, too.

The specifics: Those who inaccurately thought they were overweight at age 16 were 40 percent more likely to be obese by age 28, researchers found. "Women who misperceive themselves as overweight tend to engage in extreme dieting behaviors that have been shown to lead to obesity," says study author Angelina Sutin, PhD, a psychologist at Florida State University College of Medicine. For example, they may be more likely to starve themselves or take diet pills or laxatives. Research also shows that people who feel anxious or depressed about their weight may be more prone to emotional and binge eating, which can lead to weight gain, too.

Chocolate Superfood Protein Smoothie

Craving a milkshake? Opt for this smoothie recipe from Blatner instead. It uses dates—instead of calorie-heavy ice cream—for the sweet factor you're after.

Serves: 1

    2 Natural Delights Medjool dates, pitted
    1 cup unsweetened plant or dairy milk
    1 cup baby spinach
    2 tablespoons hemp seeds
    1 1/2 tablespoons unsweetened cocoa powder
    1/2 cup ice

In a blender, puree dates, milk, spinach, hemp seeds, and cocoa powder until smooth. Puree in ice for thicker consistency.

Sweet Potato and Chocolate Truffles with Coconut

No, we haven't gone off the deep end combining sweet potatoes with chocolate. This recipe from celebrity chef Rocco DiSpirito, author of Cook Your Butt Off!, harnesses its natural sweetness, and the monk fruit gives it an extra sweet boost to send these truffles into "give me your secret now" territory.

Makes 2 truffles

    1/2 cup peeled, grated sweet potatoes
    1/8 teaspoon pure vanilla extract
    2 1/2 teaspoons unsweetened cocoa powder
    2 packets monk fruit powder (such as Monk Fruit in the Raw)
    1 packet stevia extract (such as Stevia in the Raw)
    Kosher salt
    1/2 teaspoon unrefined coconut oil
    2 1/4 teaspoons unsweetened reduced-fat shredded coconut
    1/2 teaspoon erythritol

Place the sweet potatoes in a microwave-safe bowl, cover with a microwave-safe plate, and microwave on high until the potatoes are just about tender, 2 to 3 minutes.

Remove from the microwave and add the vanilla extract, cocoa powder, monk fruit powder, stevia extract, and coconut oil. Stir well, season with salt, and place in the freezer to cool, about 4 minutes.

Place the coconut and erythritol in a shallow bowl.

Form the sweet potato mixture into 2 loosely packed equal-size balls, and roll them between your hands to tightly pack them. Place each ball in the erythritol and coconut mixture and press the mixture into the sweet potato center, covering the outside of each ball completely. If not serving immediately, keep chilled in an airtight container.

Easy Dessert Recipes That Use Natural Sweeteners

 Carrot Cake Energy Bites

Perfect before or after a workout, these superfood-packed treats from Dawn Jackson Blatner, registered dietitian and FITNESS advisory board member, use Medjool dates for a sweet bite. Make a batch at the beginning of the week and enjoy a few—one has about 70 calories—each time you need a healthy dose of carbs to fuel your workouts, she says.

Makes 10 bites

    6 Natural Delights Medjool dates, pitted
    1 carrot, finely grated (1/2 cup plus extra for topping)
    1/4 cup raw walnuts
    1/4 cup unsweetened finely shredded coconut (plus extra for topping)
    1 teaspoon nutmeg
    1/8 teaspoon sea salt

In a food processor, puree dates, 1/4 cup grated carrot, coconut, nutmeg, and salt until smooth. Pulse in remaining 1/4 cup carrots and walnuts, leaving mixture somewhat chunky.

With your hands, form 10 balls and roll each into extra coconut. Add extra carrot on top, if desired. Keep refrigerated in an airtight container for up to 1 week.

Chocolate Avocado Mousse with Cacao Nibs

Don't let avocado in a dessert surprise you—it adds a creamy richness to the mousse. Serve up this recipe from JJ Virgin, celebrity nutritionist and author of The Sugar Impact Diet, for your next girls' night in.

Makes 4 servings

    2 ounces 70% dark chocolate or higher, chopped
    1 avocado, peeled and pitted
    3/4 plain cultured coconut milk
    1 1/2 teaspoons monk fruit extract
    4 teaspoons cacoa nibs

Place 3/4 of the chocolate in a microwave-safe bowl and microwave in 15-second intervals, stirring between each until just melted. Stir in the remaining chocolate until melted and smooth; cool 3 minutes.

Combine the avocado, coconut milk, and monk fruit extract in a medium bowl. Beat with an electric mixer on the highest setting until well combined; add the melted chocolate and beat in until the mixture is light and fluffy. Divide among 4 bowls and refrigerate at least 20 minutes.

Just before serving, sprinkle with cacao nibs.

 Baked Apples

Baking apples brings out the natural sweetness of the fruit. This recipe from Leanne Ely, certified nutritionist and author of Part-Time Paleo, adds raisins and honey for more complex texture. She recommends taking it a step further by drizzling cold coconut milk for a tasty hot-and-cold dessert your whole family will love, no sugar required.

Makes 1

    1 Fuji apple
    Raisins, as desired
    Cinnamon, as desired
    Honey, as desired

Core a Fuji apple, stuff with raisins, cinnamon, and honey, as desired. Bake for about 20 minutes.



 Skillet Granola

Forget dropping too much cash on a bag of trail mix. This homemade skillet granola from Blatner keeps your sugar count in check and is perfect atop a cup of Greek yogurt. Watch this video for a step-by-step tutorial.

Makes 3 1/2 cups

    6 Natural Delights Medjool dates, pitted
    1/4 cup almost-boiling water
    1 tablespoon coconut oil, melted
    1 tablespoon cinnamon
    1/4 teaspoon sea salt
    2 cups rolled oats
    1 cup raw nuts and/or seeds (pick your favorites)

In a food processor, puree dates, water, oil, cinnamon and salt until smooth. Transfer to a large bowl and stir date mixture with oats, nuts, and seeds.

In a 12-inch skillet over medium heat, cook the mixture about 12 minutes, stirring regularly, until toasted and golden. Let cool and keep in an airtight container for up to 2 weeks.

Weight-Loss Smoothies: Mellow Yellow Protein

In her new book, Raw Energy in a Glass, Stephanie Tourles has a delicious protein-rich smoothie made of hemp seeds, almond butter, and mango, plus a splash of vanilla extract.

Makes 2 servings

1 1/2 cups purified water

1 cup fresh or frozen mango, pitted, cut into chunks

2 medium or 3 small frozen bananas, cut into 1-inch chunks

1/4 cup raw hulled hemp seeds

2 tablespoons raw almond butter

1 tablespoon raw honey

1 teaspoon natural vanilla

Put water, mango, bananas, hemp seeds, almond butter, honey, vanilla, and salt in a blender and blend on high until very smooth and silky, 60 to 90 seconds.

Excerpted from Raw Energy in a Glass by Stephanie Tourles, used with permission from Storey Publishing.

Weight-Loss Smoothies: Banana and Coconut Water

Avocado and hemp seeds both deliver protein in this recipe by Christine Bailey, author of this month's smoothie recipe book, Supercharged Juice & Smoothie Recipes. The smoothie also contains raw cacao nibs and wheatgrass, which both deliver magnesium, a chemical element essential for energy production that athletes tend to not get enough of.

Makes 1 serving

1/2 banana, chopped and frozen

1/4 ripe avocado, pitted

1 small handful spinach

1 handful frozen berries

1 1/2 teaspoons shelled hemp seeds

1/4 teaspoon wheatgrass powder

1/4 cucumber, chopped

1 tablespoon raw cacao nibs

Scant 1 cup coconut water or water, plus extra if needed

Chop banana and place in a freezer bag. Seal and freeze overnight until solid. Put banana in blender with remaining ingredients. Blend until smooth and creamy, adding a little more water if necessary.

Weight-Loss Smoothies: Peach Milkshake

Research hints that adding 2 tablespoons of coconut oil—made up of medium-chain fatty acids that may help speed up your metabolism—to your daily regimen will help you burn more calories. In this recipe, Kirk adds 1 teaspoon of the oil for a satiating effect.

Makes 1 serving

1 cup almond or hemp seed milk

1 cup fresh or frozen peaches

1/2 cup fresh pineapple juice

1/2 frozen banana

1 teaspoon coconut oil

Blend all ingredients in order listed until smooth.

Weight-Loss Smoothies: Mixed Berry Cobbler

Go for coconut milk in this antioxidant-rich mixed berry recipe by Mimi Kirk, author of the new cookbook The Ultimate Cookbook of Modern Juicing, for plenty of healthy fats to keep you satiated.

Makes 1 serving

1/2 cup almond, hemp seed, or coconut milk

1/2 cup blueberries, fresh or frozen

1/2 cup strawberries, fresh or frozen

1/2 cup blackberries, fresh or frozen

2–3 Medjool dates

Blend all ingredients in order listed until smooth.

Weight-Loss Smoothies: Chocolate Chia Cherry

Johnston put together this killer antioxidant duo of dark chocolate and cherries to make this smoothie feel extra decadent. But chia seeds turn it into a nutritional powerhouse—just a tablespoon packs 2 grams of protein and more than 5 grams of fiber to keep you full till lunch.

Makes 2 servings

1 cup unsweetened nut, soy, or cow's milk

2 tablespoons chia seeds

1 tablespoon unsweetened cocoa powder

2 cups pitted, halved cherries

1 medium-size ripe banana

4 to 5 ice cubes

Combine ingredients in the order listed in a blender. Blend on high speed until everything is smooth.

Weight-Loss Smoothies: Banana Cream Pie

This smoothie, also from Johnston, might taste like dessert—but with a half a cup of Greek yogurt in each serving, it's a much better alternative to doughnuts and coffee cake.

Makes 2 servings

1 large ripe banana, frozen

1 cup plain, low-fat Greek yogurt

1/2 teaspoon vanilla extract

2 tablespoons honey

1/3 cup unsweetened nut, soy, or cow's milk

Handful of ice cubes

Graham cracker crumbs, crushed, for garnish

Combine banana, yogurt, vanilla, honey, milk, and ice in a blender. Blend on high speed until smooth. Sprinkle graham cracker crumbs on top before serving.

Delicious Weight-Loss Smoothies

 Weight-Loss Smoothies: Spinach and Avocado

Half an avocado per serving makes this smoothie totally worthy as a meal replacement. To make it even more filling (and flavorful), Cassie Johnston—whose new cookbook Chia, Quinoa, Kale, Oh My! is out now—adds peanut butter.

Makes 2 servings

1 avocado, pitted

1 cup fresh spinach

1 large ripe banana

1 tablespoon natural peanut butter

1 cup milk

Handful of ice cubes

Blend all ingredients in a blender on high speed until very smooth.

How to Whiten Teeth Naturally

Coffee, red wine, and soy sauce—these are a few of our favorite things. Too bad they create surface stains on your teeth, putting a major damper on your pearly whites. And since we don't foresee straws in wine becoming a thing anytime soon, we turned to cosmetic dentist Joseph Banker, DMD, for tips on how to whiten teeth naturally—no gunky bleach strips necessary.

 Drink After You Eat

Three more cheers for H20! One of the easiest ways to keep teeth bright involves drinking more water, says Banker. "Taking just one sip after eating darkly pigmented foods can significantly reduce stain buildup," he says. Prevention at its finest, folks.


 Create a Fruit Mash

Get a jump on summer with strawberries and pineapples. Banker says strawberries contain malic acid, which helps to remove surface stains, and pineapples have an enzyme called bromelain, which helps dissolve stubborn spots. Simply mash up your fruit of choice, place it over the front of your teeth for one minute and rinse.

Your Color Palette: Light Skin

Never play makeup roulette again. When you want to enhance your natural look, reach for these neutral shades, which were handpicked to make your skin tone its most gorgeous yet.

Eyes: Maybelline New York Color Tattoo Eye Shadow in Inked in Pink ($7, drugstores), Almay Shadow Softies by Intense i-Color in Creme Brulee ($5, drugstores)

Cheeks: Physicians Formula Nude Wear Nude Glow Blush in Natural ($13, drugstores)

Lips: Urban Decay Naked Lip Gloss in Liar ($20, urbandecay.com)

Nails: Dior Diorlisse in Snow Pink ($25, dior.com)

Strike It Rich

If you have dark skin with orange undertones, your go-to colors are chocolate brown and brick red. Layer a shimmery rust shadow over a chocolate shade to define your eyes. Brick blush and lipstick will play up your warm complexion. For a modern twist, top your lips with clear gloss.

Go Greige

Women with a medium skin tone tend to have a touch of yellow in their complexion. For contrast, wear cool shades like slate or gray-beige on your eyes; these will accentuate your dark hair, eyes, and brows. Nude makeup is especially stunning on medium skin, so keep the rest of your look simple with brown or beige blush and lipstick.

Nude & Improved: The Perfect Neutral Makeup

When you exercise and eat clean, you look and feel fresh, healthy, and radiant. Wearing the right neutral makeup for your skin tone has the same effect. We customized the most flattering eye, lip, cheek, and nail shades for your complexion. Find your match, then use it as your everyday makeup motivation to show off the prettiest version of you.

 Just Peachy

If you have light skin, the secret to finding your most flattering neutral shades is to strike the perfect balance: Colors too close to your complexion will wash you out (think ivory and beige), while those that are too far off (such as mauve) will be harsh. Instead, use shades like peachy pink on your eyes, cheeks, and lips to create a harmonious glow. Add radiance by choosing hues with a pearl finish.

4 Beauty Hacks That Help You Get Ready Faster

Fast-forward your get-ready routine and reclaim your time. These four beauty breakthroughs pack a one-two punch so you can skip several steps every morning. Now get out the door, gorgeous!

 Shampoo + Conditioner

You wash your workout leggings on delicate to maintain their look and feel. So why aren't you giving your tresses the same TLC? Sudsing up with traditional shampoos daily can strip strands of essential oils that help hair look smooth and shiny. Unwash Bio-Cleansing Conditioner ($36, unwash.com for salons) gently removes dirt and sweat without leaving your hair dry. FYI: You won't get a frothy lather in the shower, but your hair will be bouncier than ever. Score!

 Moisturizer + Foundation

You apply moisturizer to hydrate, then you layer on foundation to even out your skin. Tinted moisturizers promise to do both jobs but can fall short on delivering coverage. Streamline your facial regimen with bareMinerals Complexion Rescue Tinted Hydrating Gel Cream Broad Spectrum SPF 30 ($29, bareminerals.com). Along with a dewy glow, you get serious skin food: olive-derived squalene for a moisture superboost, antioxidants to fight pollution, and electrolytes to repair your skin's barrier. Choose one of 10 shades; buff it on with a brush for a flawless finish, or just rub it on with your fingers to let your freckles peek through.




 Nail Strengthener + Polish

Think of this as a BB cream for your nails. With one swipe of Formula X Sheer Strength Sheer Nail Color ($13, sephora.com), you get keratin and botanical extracts that prevent splitting and peeling as well as a sophisticated high-shine shade (choose from 10) that can take you from work to play. Without the added drying time of a base and topcoat, you just shaved minutes off your DIY mani.







Lash Curler + Mascara

Fluttery lashes no longer require the scary clamp of an eyelash curler. A new magic wand—Benefit Roller Lash Mascara ($24, benefitcosmetics.com)—has a row of tiny hooks positioned between silicone bristles to grab and lift each lash. A conditioner-packed formula sets the curl for an impressive 12 hours, giving you a dramatic fringe that rivals eyelash extensions.

Calm Redness with Green Tea

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It's very high in antioxidants, particularly one named EGCG, which is proved to reduce redness," says Jeffrey Morrison, MD, nutrition consultant for Equinox Sports Clubs in New York City. "Studies have also demonstrated that green tea helps fight inflammation," Dr. Bank says. Sip at least one cup of green tea a day, and fight redness with Dr. Andrew Weil for Origins The Way of the Bath Matcha Tea Body Soak ($45, Origins stores).

Look Younger with Oatmeal

Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. "Plus, it takes longer to break down in your body, which helps keep your blood sugar stable," Dr. Wu says. "This is important because studies found that spiked blood sugar elevates your body's level of androgens, hormones that can contribute to wrinkles." Oats are also exceptionally skin healing. Lessen irritation with St. Ives Naturally Soothing Oatmeal & Shea Butter Body Lotion ($5, drugstores).

Even Out Your Skin Tone with Soy

Drink a latte with soy milk or eat edamame and you may get a clearer complexion. "Soy contains minerals and proteins that have been shown to reduce hyperpigmentation," Dr. Bank says. One cup a day should yield results. Or smooth on soy-infused Elizabeth Arden Prevage Clarity Targeted Skin Tone Corrector ($125, elizabetharden.com) to help prevent sun spots.

Zap Zits with Kidney Beans

They're high in zinc, and studies indicate a correlation between blemishes and low zinc levels, Dr. Wu explains. "That may be because of zinc's healing properties." Have a four-ounce serving of kidney beans to help you stay in the clear. In addition, studies show topical zinc to be as effective against acne as antibiotics are. Body lotions with zinc, like Dial NutriSkin Replenishing Lotion with BioNutrients Soothing ($7, drugstores), may kill blemish-causing bacteria

Brighten Up with Sunflower Seeds

Loaded with vitamin E, sunflower seeds keep your skin supple by protecting its top layers from the sun. Eat a handful daily. A high essential-fatty-acid content makes sunflower seed oil a treat for parched body parts, such as lips and heels, when topically applied, Dr. Bank says. Fight flakes with Dr. Brandt Lineless Lines No More for Lips

Fight Crow's-Feet with Peppers

"Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes," Dr. Wu says. Also, studies found that carotenoids — the antioxidants in yellow and orange veggies — can decrease skin's sensitivity to the sun, Dr. Bank says. Aim for about two cups of peppers daily.

The Good-Skin Diet:

As beauty products get more high-tech, the top complexion cures still come from the most natural quarters: the aisles of your super?market. "Increasingly, studies are finding links between certain nutrients and wrinkle reduction, radiance, and acne prevention," says David Bank, MD, a dermatologist in Mount Kisco, New York. Here are 10 cream-of-the-crop ways to nourish your skin from the inside and out.
 Get Glowing with Chocolate

Cocoa hydrates your skin, making it firmer and more supple, Dr. Bank says. "And dark chocolate contains high levels of flavonols, a potent type of antioxidant," adds Nicholas Perricone, MD, a dermatologist in New York City. For maximum flavonol content, eat chocolate that's at least 70 percent cacao. A couple of squares a day should be enough to improve luminosity. "When applied topically, the caffeine in chocolate may temporarily reduce skin puffiness," says Jessica Wu, MD, a dermatologist in Los Angeles and the author of Feed Your Face. Try cocoa-rich 100% Pure Cocoa Kona Coffee Body Cream ($15, 100percentpure.com).

6 Reasons You're More Badass Than You Think

Quick: When you woke up this morning and looked in the mirror, did you say something nice or start criticizing flaws? In that work meeting you led a few weeks ago, did you pat yourself on the back, or nitpick every little detail? When you're always trying to improve, it's easy to get caught up in a self-confidence spiral. But here's the thing: According to several studies, the stories we tell ourselves directly contribute to our happiness level and day-to-day satisfaction. So what kind of story do you want to read—and live? Our vote is for a badass adventure that stars your awesome self. Don't believe us? Here's more proof that you're way cooler than you think you are.

Best Chemical Peels for Brown Skin are Deep or Phenol Peels

Chemical peels are also known as chemexfoliation or derma-peeling, these are the skin ingredients and skin renewal techniques which are used to make your skin younger for years. As every woman deserves to feel beautiful and have charming skin because flawless skin is the foundation of beauty.How to use lipstick on dark lips. Thus it is necessary for us to take care of our skin properly and should avoid from extra use of makeup products.
Best Chemical Peels for Brown Skin are Deep or Phenol Peels
If you are worried about your skin and looking to chemical peels then you are at right place, because
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