I Want Her Hair Color

I Want Her Hair Color !!!
Three Degrees of Blonde
No dumb blondes here. These smart shades take you from platinum to “bronde.”

I Want Her Hair Color

Light: Beach-Goddess Blonde
Celeb inspiration: Reese Witherspoon (A)
“This peachy shade is usually a summery look, so part of its appeal in fall is that it’s unexpected,” says colorist Lorri Goddard of L.A.’s Privé Salon, who created the Oscar
winner’s pretty tone.
Colorist crib sheet: This look is most realistic for hair that’s naturally medium

All Fitness 5: Bicycle Kicks 1

                                                All Fitness 5: Bicycle Kicks 1

Bicycle Kicks 1

All Fitness 4: 90 Degree Crunch

All Fitness 4: 90 Degree Crunch

All Fitness: 3 Alternating Elbow To Knee

All Fitness: 3 Alternating Elbow To Knee

All Fitness: 2 Crossover Crunch

All Fitness: 2 Crossover Crunch

All Fitness: 1 Abdominal Crunch

All Fitness: 1 Abdominal Crunch

Hooked On A Feeling


The term addiction is used so casually now—“I’m totally addicted to my morning latte”—it’s easy to forget that a true obsession can spiral into a serious illness. And new research suggests that women fall prey to certain destructive habits hard and fast— including an alarming breed of compulsive behaviors.

Anne* was 34 years old when she thought she’d found her soul mate. Never mind that she was already married with three kids at home.


                       CRAZY               AS                   IT                     SOUNDS,
                    THE FIGHT             TO LIMIT—                       OR EVEN BAN—
                                           B I RTH            CONTROL
                      i s a k e y i ss u e i n t h e u p coming pre s i d e n t i a l e l e c t i o n .
                               A N D S T R I P P I N G WO M E N O F T H E I R
                                            R E P R O D U C T I V E
                               would j e o p a rd i ze  not   only  their  financial  future
                          BUT        ALSO                T H E I R                   HEALTH .
                       READ    ON TO LEARN     HOW YOUR                  CHOICES ARE
                      AND WHAT              YOU        NEED TO                DO TO KEEP
                                      THEM  FROM   BECOMING EXTINCT.

You’re probably one of the 99 percenters. Meaning, one of the 99 percent of american women who are or have been sexually activE and have used some sort of birth control.


The American diet is constantly evolving, but the changes that lie ahead are way harder to imagine than kicking gluten. Here’s what your taste buds have to look forward to.

//A mere weed is about to be crowned salad-bowl champion.
A NEW SPIN ON SALAD A mere weed is about to be crowned salad-bowl champion.

Also known as lamb’s-quarters, purslane isn’t new to the greens scen

10 Weeks to a Half- Marathon

10 Weeks to a Half- Marathon

Whether you’re a treadmill trotter or a road warrior, this training plan will get you across the finish line. Designed by Kim Maxwell, a USA Track and Field coach and personal trainer in Minneapolis-St. Paul, this program won’t make you drop everything for running. You’ll log miles three days a week, cross-train three days a week, and rest the remaining day. The running workouts are focused and efficient, and because they’re limited, your legs and head will stay fresh, making it less likely you’ll become injured or burned out. If you’re a newbie, don’t hesitate to mix walk breaks into your runs (for example, run two to three minutes, then walk 30 to 60 seconds ). “What’s important is that you’re moving forward—it doesn’t matter if it’s walking or running,” says Maxwell. To all runners: Listen to your body. Add an extra rest day or take an additional cross-training day when you need it.

10 Weeks to a Half- Marathon


Stand Up for Your Health

Stand Up for Your Health
Spending hours on end in a chair isn’t just murder on your back—it can literally kill you. And if you’re like the average person, you clock almost 55 hours a week on your duff. Shockingly, working out isn’t an antidote. Here, what is?

Stand Up for Your Health

Three years ago, Women’s Health was among the first to expose sitting disease. The gist:

Love Bugged

Love Bugged
Nowadays, couples therapy isn’t just for long-term partners—more people in new relationships are seeking professional help.
Love Bugged

Is it a waste of time or time well spent?
Jennifer and Henry’s* first date was right out of a rom-com. “We went kayaking and then
stayed up all night telling each other our life stories,” says Jennifer, who is 24, the same age as Henry. “After that we were just together.”



1 Who do you call for advice?
Most of the time if I’m in a pickle I’ll call one of my brothers. They’ve usually got somewhat uplifting advice. One is six and a half years older and one is eight years older, so they’ve probably lived through whatever my problem is.


2 Do you have any girlie tendencies?

I’d Love to See You, But...

I’d Love to See You, But...

Texting and Facebook make it simple to blow off plans, but flaking out too often can cost you. Reform your reliability, starting now.

I’d Love to See You, But..

I was the first person to RSVP when I opened the Evite a few weeks ago: “Woo-hoo, can’t wait to celebrate with the birthday girl!” But now it’s 9 p.m. on the big b-day, and I’m still curled up on the couch in my after-work stretchy pants (you know the ones). Nothing could be less appealing than putting on heels and heading out. I fire off a quick text message: “Crazy week. Just left work in total shambles.
Sorry I can’t make it tonight. Happy b-day!” I feel a little bit guilty but mostly relieved that the night is mine again.
Chances are, I wasn’t the only friend who bailed on that soiree the day—or even the hour—of: In a recent Women’s Health poll, 49 percent of women said they occasionally cancel at the last minute, and 6 percent fessed up to flaking all the time. In a case of 21st-century irony, the same technology that makes it so easy to make plans—text messaging, Facebook events, constant access to e-mail—also makes it ridiculously simple to cancel them. The pattern is
so predictable that 50 percent of the women in the WH survey said they don’t lose their cool when a friend ditches because they half expect it anyway.
But while tech may be the enabler of all this chronic canceling, the root is a psychological concept called “present bias,” or “the very human tendency to favor the rewards of today over the rewards of tomorrow,” explains psychologist Meg Jay, Ph.D., an assistant clinical professor at the University of Virginia and author of The Defining Decade. In other words, we want to do what feels good right now. It’s the same mindset that has us digging into dessert when we’re dieting or ordering another drink at a Tuesday happy hour when we have to be up at 6 a.m. on Wednesday. (YOLO, right? BTW, that’s “you only live once.”) Text messages and e-mail make plans especially vulnerable to present bias, says Jay, because they remove the immediate downside of canceling: the awkward phone conversation with an irritated pal. Disappointing a friend digitally is far less emotionally trying than fessing up in a call.

The Cost of Copping Out
Long-term bonds are sturdy enough to survive a few last-minute “Rain check?” texts, says Jay. But let flaking become a habit and you could slowly be pushed out of your own social circle, warns psychologist Andrea Bonior, Ph.D., author of The Friendship Fix: “Logistical reliability and emotional reliability often go hand in hand. If people can’t count on you to show up physically, they’ll be less likely to rely on you emotionally and confide in you or share secrets.” And as people stop depending on you, they may, in turn, not be there when you need them, she adds.
The most immediate repercussions of canceling show up in your midlevel relationships. They have a smaller emotional impact on you but have big implications for, among other things, your career. “Old coworkers or casual acquaintances are the ones who are going to bring new opportunities to your doorstep—new jobs, potential partners, and professional connections that can change your life,” says Jay. As another expert (ahem, the überconnected Woody Allen) once said, 80 percent of success is just showing up.

I’d Love to See You, But..

Rehab Your Habits
You can start the process of going from flighty friend to commitment queen by looking at what you’re saying yes to and why, says Art Markman, Ph.D., a professor of psychology at the University of Texas at Austin and author of Smart Thinking.
Say your typical Monday-night agenda looks like this: 5:30 p.m.: Happy hour with coworkers; 7 p.m.: Workout class with running a buddy; 9 p.m.: Catch-up dinner with old roommate. Opting out is probably a case of overbooking, followed by social fatigue. The cure? Be realistic when making plans. “If you know you’re exhausted on Fridays after working all week, plan to schedule something for Saturday instead,” advises Markman.
Another explanation for chronic flake-etude could be that you’re signing yourself up for things that, ultimately, you don’t really want to do. “It can be a way of deferring the awkwardness of saying ‘Thanks, but no thanks,’” says Markman. If that’s the case, try using technology to your advantage: Say “Let me check my calendar” and then send a prompt “Sorry, I can’t!”
text message or e-mail. You sidestep the difficulty of saying no straight out without
inconveniencing anyone with a last-minute cancellation.
Once you’ve curated a sane calendar you can feel excited about, following through with
commitments is just a matter of getting out the door despite the weather/traffic/Reese
Witherspoon movie on TBS. “I use an old running strategy in which I tell myself to jog for
just 10 minutes,” says Markman. “Tell yourself you’ll swing by for just one drink— it’s easier for people to commit to less.” Once you’re there and having fun, you’ll probably
stick around longer—and afterward, you’ll be glad you got out of the house.
If you’re a serious shut-in, try to make plans that are nearly impossible to cancel, suggests Markman. Volunteer to drive, host the pre-party, or put the concert or movie tickets on your credit card so you’ll have to be there to pick them up. It may sound strict,
but experts agree: You’ll thank yourself later—and so will your friends. N

Confronting a Chronic Canceler
To get a less-than-dependable pal to show up…
1 Talk it out.
Don’t directly denounce her behavior, says friendship expert Andrea Bonior, Ph.D.
Try: “I’ve missed you—seems like things are always in the way of our getting together.”
2 Give positive reinforcement.
Praise your girl when she shows up. Remarks such as “So happy to see you!” and “You’re early!” let her know you care if she’s there.
She’s still canceling?
Lower your expectations. It sounds pessimistic, but the best way to stop fuming at an unreliable friend is to stop relying on her, says Bonior. Work around her last-minute outs
by scheduling group activities or backup plans.

All Fitness ___  I’d Love to See You, But
By Merritt Watts


In high school, Bridget Rauschenberg’s closest friends were her cheerleading, track, and
soccer teammates, so it took no effort to keep her 5'11" figure trim.

But she hung with a less active crowd at the University of North Carolina at Wilmington, and her social circle wasn’t the only thing that expanded. “I was more into having fun than exercising,” says the 27-year-old Raleigh financial consultant. Living off of pizza and Mayo-saturated subs, Bridget packed on more than 80 pounds by graduation. She recalls, “I was disgusted with how I looked, but I kept saying I’d lose weight later.”

The Change
 Valentine’s Day weekend of 2010, Bridget ran into her ex and struggled to fake a smile. “One reason we split was because I needed to get my life on track,” she says. “I realized I hadn’t made any progress in the four months we’d been apart.” She took a sick day from work that Monday, sulking in bed. “I was depressed, and I’d lost friends because I pushed them
Away due to my insecurity,” she says. “I chose then to take control.”

The Lifestyle
The next day, she hit the gym and grabbed some dumbbells. After six weeks of near-daily
40-minute strength workouts using increasingly heavier weights, Bridget dropped a pants
size and added 30- to 45-minute intervals on the elliptical.
She started having breakfast and carrying veggies, trail mix, and string cheese, so she always had healthy snacks on hand, and upgraded from sugary drinks to water. “I stopped craving junk food and didn’t like how it made me feel if I ate it,” she says. When the scale stuck at 190 in November, she found support and workouts online to bring her to 168 by June 2011. She began running outside, working up from three to six miles, and completed a half marathon
in April 2012—at 158 pounds. “When I saw that number, I did a happy dance,” she says. “I’ve been on a high ever since.”

The Reward
Bridget starts most days with a workout, which gives a her pep to last until nighttime—a huge benefit for her renewed social life. “I can keep going and going,” she says.
As for that ex she ran into in 2010? Next month he’ll become her husband. Bridget’s Tips
> Network it, baby. “Social media is a great place to talk to others when you’re struggling.”
> Sweeten the deal. “I satisfy a dessert craving by adding vanilla or cinnamon to Greek yogurt.”

> Be a stair master. “If I couldn’t get to the gym, I’d run the stairs of my apartment building.”

How I Met... Myself

How I Met... Myself
On the road to womanhood, you hit a few speed bumps. Actress Cobie Smulders, 30,
Shares the hilarious and heart warming things she’s learned so far, and the risks she still plans to take.
It all adds up to a ballsy life list you just might want to steal a page from.
To crib Barney Stinson’s signature word, Cobie Smulders is pretty “awesome.” Awesome on TV’s How I Met Your Mother as Robin Scherbatsky.  And awesome on the big screen as Agent Maria Hill in The Avengers just the third-highest grossing film ever.
Her fiancé (and partner of seven years) isn’t lacking in the awesome department either. That would be Saturday Night Live comedian Taran Killam, the father of their 3-year-old daughter, Shaelyn. (If you don’t know Taran, Google his Andy Cohen impression—you’ll pee yourself.)
How I Met... Myself Cobie Smulders

Her clever hit sitcom is entering its eighth season

Your Flat-Belly Day

Your Flat-Belly Day
A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.
Ricotta-Blueberry Crepes

Ricotta-Blueberry Crepes
½ cup whole-wheat flour
2 egg whites
2 tsp canola oil
½ cup low-fat buttermilk
¼ tsp salt
1 Tbsp part-skim ricotta
¼ cup blueberries
1 tsp slivered almonds
1 tsp ground allspice
Mix first five ingredients. Add half the batter to a skillet over medium high heat and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill
with ricotta and berries, roll up, and top with almonds and allspice.
Total: 427 calories

Salmon Tacos with Salsa 
Salmon Tacos with Salsa

3 oz wild Atlantic salmon*
1 tsp olive oil
1 clove garlic, minced
¼ cup diced papaya
½ medium lime, diced
2 flour tortillas (6 inches) Rub salmon with oil and bake at
350°F for 15 minutes. Combine garlic, papaya, and lime. Fill tortillas with fish and salsa.
* The omega-3s in fish such as salmon may help lower levels of cortisol; higher amounts of this hormone have been associated with increased body fat.
Total: 376 calories
 Blend… 1 cup watermelon* ½ cup 100% pomegranate juice 1 tsp fresh lemon juice ½ cup ice * This juicy treat is chock-full of arginine, an amino acid that one study shows enhances fat oxidation and boosts lean muscl 
1 cup watermelon*
½ cup 100% pomegranate juice
1 tsp fresh lemon juice
½ cup ice
* This juicy treat is chock-full of arginine, an amino acid that one
study shows enhances fat oxidation and boosts lean muscle.
Total: 117 calories

¼ cup dried cranberries 
Snack ¼ cup dried cranberries  Snack 12 pecan halves* 1 Tbsp pumpkin seeds * Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.

12 pecan halves*
1 Tbsp pumpkin seeds
* Compared with other nuts, pecans have the most monounsaturated fat—the healthy kind that battles belly blubber.
Total: 259 calories

Zesty Tofu and QuinoaDinner  
Zesty Tofu and Quinoa
1 cup cooked quinoa*
2 oz extra-firm tofu, cubed
3 Tbsp diced red pepper
3 Tbsp diced green pepper
1 tsp cilantro
2 Tbsp diced avocado
2 tsp fresh lime juice * It’s packed with fiber and protein, so hunger doesn’t stand a chance.
Total: 321 calories

Indulge Without Bulge
>Add: 1 container Kozy Shack Simplywell Dark Chocolate Pudding (100 calories)
>Subtract: Half the almonds from breakfast and one tortilla from lunch (100 calories)

All Fitness ___ Your Flat-Belly Day

By Keri Glassman, R.D.

Dress to Thrill

Dress to Thrill
For a salad topper that’s hiding nothing but nutrients, whisk together one of these easy recipes.
Dress to Thrill Herb-Lime Sweet and Sour Sweet and Sour Maple Basil Vinaigrette Mustard  Creamy Dill

⅓ cup fresh lime juice
2 Tbsp white balsamic vinegar
⅓ cup olive oil
2 tsp sugar Dash each salt and pepper
1 Tbsp chopped fresh mint
1 Tbsp chopped fresh chives

PER SERVING (2 Tbsp): 120 cal, 12 g fat (1.5 g sat), 3 g carbs, 30 mg sodium, 0 g fiber, 0 g protein

Nutritional bonus: Vinegar can curb blood sugar spikes and cravings.
Drizzle it on: Fruittopped, grain, and lentil salads
Leftovers? Marinate chicken in it.
Sweet and Sour
¼ tsp orange zest
⅔ cup fresh OJ
1 tsp soy sauce
1 Tbsp rice vinegar
1 tsp honey
2 Tbsp sesame oil
1 Tbsp fresh grated ginger
1 Tbsp sesame seeds

PER SERVING (2 Tbsp): 70 cal, 6 g fat (1 g sat), 4 g carbs, 60 mg sodium, 0 g fiber, 1 g protein

Nutritional bonus: In addition to taming upset tummies, ginger is linked to lower cholesterol.
Drizzle it on: Asian chicken salad
Leftovers? Use as a dipping sauce for spring rolls.
Maple Mustard
2 Tbsp grainy mustard
2 Tbsp real maple syrup
⅓ cup fig-infused balsamic vinegar
¼ cup grapeseed oil
Dash each salt and pepper

PER SERVING (2 Tbsp): 110 cal, 9 g fat (1 g sat), 7 g carbs, 30 mg sodium, 0 g fiber, 0 g protein

Nutritional bonus: Maple syrup has some sweet benefits, from immune enhancing zinc to anti-aging antioxidants.
Drizzle it on: Meat- and nut-topped salads
Leftovers? Try it as a sauce for chicken or pork.
Basil Vinaigrette
⅓ cup pesto
1 Tbsp white balsamic vinegar
1 tsp lemon zest
2 Tbsp fresh lemon juice
¼ tsp pepper
2 Tbsp olive oil
1 Tbsp water

PER SERVING (2 Tbsp): 110 cal, 11 g fat (2.5 g sat), 2 g carbs, 105 mg sodium, 1 g fiber, 3 g protein

Nutritional bonus: Basil is a proven anti-inflammatory that can help ward off disease.
Drizzle it on: Potato salad, pasta salad, or raw zucchini ribbons
Leftovers? Try it as pasta sauce or toss with grilled veggies.
Creamy Dill
⅔ cup reduced-fat buttermilk
2 Tbsp mayonnaise
1 tsp Worcestershire sauce
½ tsp onion powder
½ tsp garlic powder
2 Tbsp chopped fresh dill
2 Tbsp chopped fresh
Parsley Dash each salt and pepper

PER SERVING (2 Tbsp): 30 cal, 1.5 g fat (0.5 g sat), 3 g carbs, 85 mg sodium, 0 g fiber, 1 g protein

Nutritional bonus: Buttermilk may improve digestion and boost immunity.
Drizzle it on: Cobb salad, coleslaw, or potato salad
 Leftovers? Try it as crudities dip, a burger topper, or with salmon.
—Allison Young

All Fitness ___ Dress to Thrill
—Allison Young