redbook - january 2014 usa

8/13/2019 Redbook - January 2014 USA

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fresh start

Your little-bit-fitter plan Nobody should everup for burnout and injury. The better way? Spot your current fitness routine

S O U R C E S

: F L E X I B I L I T Y

: J O N L E M P K E

, F L E X I B I L I T Y C O A C H A N D C E R T I F I E D P E R S O N A L T R A I N E R A T S T R E T C H T H E R A P Y I N S C O T T S D A L E

, A Z

.

S

N

: B O B H A R P E R

, F I T N E S S E X P E R T , P H Y S I C A L T R A I N E R O N T H E B I G G E S T L O S E R A N D A U T H O R O F J U M P S T A R T T O S K I N N Y .

C

R D I O

: M A R T A M O N T E N E G R O

, C . S . C . S . ,

E X E R C I S E P H Y S I O L O G I S T A T F L O R I D A I N T E R N A T I O N A L U N I V E R S I T Y . A C T I V I T Y : R O B E R T S A L L I S

, M . D . ,

F A M I L

M E D I C I N E P H Y S I C I A N A T K A I S E R P E R M A N E N T E I N F O N T A N A

, C A

, A N D P H Y S I C I A N A M B A S S A D O R F O R E V E R Y B O D Y W A L K

.

74 REDBOOKMAG.COM

Its impossible to touch yourtoes or scratch between yourshoulder blades.Being limber not only feels good, it also preventsinjury, helps muscles rebound from stress,and even plays a role in heart health. The goodnews is that all it takes is a little stretchinga

few minutes a dayto start reaping the benefits.

Stretching for a minute or two when you wakeup, and again in the afternoon. In the morningtry this: Start on all fours; inhale asyou round your back and dropyour head. Exhale as you archthe upper back and gaze up.Alternate for a few rounds.Later in the day: Stand up; swing

both arms overhead, then forward,and down by your sides. Do this5 to 10 times.

CMON, GIRL! THATS BETTER

F L E X I B I L I T Y

Practicing weight-bearing poses in Pilates oryoga class, or squeezing in a few throughoutyour day. For example, instead of fast-forwardingthrough commercials while you watch TV, holda lunge by doing a Warrior pose, or get intoDownward Dog position with your palms and heelsflat on the floor, back straight, body forming

an inverted V. That burn you feel is your musclesstarting to fire.

Getting small bouts of cardio throughout theday You may not be climbingEverest, but chasing Fidoaround the house shovelingsnow even cleaning your

home with gusto can add upto 10 to 20 minutes of move ment

and five minutes of raisedheartbeat per day.

C A R D I O

D A

I L Y A C T I V I T Y

S T R E N G T H

T R A I N I N G

You seize every opportunityto stop moving.Health experts say that even if you work outregularly, you cant collapse on the couch the restof the time. Staying active as you go about yourdayopting for stairs instead of elevators, walkingfor pleasure, gardeningis as important as regularexercise for your overall health and longevity.

Being physical during your downtime. Thatmight mean standing up any time youre on thephone, fidgeting as you watch TV, or choppingveggies instead of getting the pre-cut kind. Expertscall all this incidental physical activity, and studieshave found it adds up, and canimpact everything fromblood pressure tocholesterol.

he only weightsyou lift aregrocery bags.We wish that wereenough, but you needstrength training to

build lean muscle, boost yourmetabolism, and keep yourbones healthy as you age.

S O U R C E S

S T R E N G T

A R D I O

:

F A M I L Y

cidental physical activity and studiesadds up and canhing from

re to

ar io tday ou mEverest baround thesnow even

home with gto 10 to 20 min

and five minutesheartbeat per day

hts

youroure.

or a minute or two when you wakein in the afternoon. n the morning,t on all ours; inhale asour back and dropxhale as you archck and gaze up.

r a ew rounds.ay: Stand up; swing

verhead, then orward,your sides. Do this

.

THATS BETTER

You pick up your pacewhen youre running late.Sorry, experts say that the occasional two-minutesprint to catch a bus, plane, or train just isntenough. Cardioany aerobic workout that elevatesyour heart rate for a significant amount of time

is important because it increases blood flow,strengthens your ticker, and improves brain function.


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attempt to go from lazy bones to hard body overnight. Youll set yourselfon this spectrum, and take one leap to the next level. BY JESSICA GIRDWAIN

REDBOOKMAG.COM 75

Doing a once-a-day, 10-minute stretch session thats as routineas brushing your teeth. Three stretches to add to your mix:

REALLY GOOD GOLD STAR

Completing three full-body strength sessions per week.

Pure Burn Super Strength

Powering through at least 30 minutes of cardio five days a week.

Fitting in 10 or more minutes of activity at leastthree times a day,

Clocking between 8,000 and 10,000 steps perday

you .

Squeezing in a minimumof three cardio sessions perweek

Reaching for a set of dumbbells or a kettlebellonce or twice a week.

r

of cardio five da

Squeeziof threeweek,

Adding a foam roller to yourbasic stretching routine.

Doinas br

r


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ENBREL is indicated for reducing signs and symptoms,keeping joint damage from getting worse, and

improving physical function in patients withpsoriatic arthritis. ENBREL can be used incombination with methotrexate in patients whodo not respond adequately to methotrexate alone.

ENBREL is indicated for reducing signs and symptoms,keeping joint damage from getting worse, andimproving physical function in patients withmoderate to severe rheumatoid arthritis. ENBRELcan be taken with methotrexate or used alone.

IMPORTANT SAFETY INFORMATION

What is the most important informationI should know about ENBREL?ENBREL is a medicine that affects your immunesystem. ENBREL can lower the ability of yourimmune system to fight infections. Seriousinfections have happened in patients taking

ENBREL. These infections include tuberculosis (TB)and infections caused by viruses, fungi, or bacteria

that have spread throughout the body. Somepatients have died from these infections. Yourdoctor should test you for TB before you takeENBREL and monitor you closely for TB before,during, and after ENBREL treatment, even if youhave tested negative for TB.

There have been some cases of unusual cancersreported in children and teenage patients whostarted using tumor necrosis factor (TNF) blockersbefore 18 years of age. Also, for children, teenagers,and adults taking TNF blockers, including ENBREL,the chances of getting lymphoma or other cancersmay increase. Patients with RA or psoriasis may bemore likely to get lymphoma.

Before starting ENBREL, tell your doctor if you: Have any existing medical conditions Are taking any medicines, including herbals

Think you have, are being treated for, have signsof, or are prone to infection. You should not start

taking ENBREL if you have any kind of infection,unless your doctor says it is okay Have any open cuts or sores Have diabetes, HIV, or a weak immune system Have TB or have been in close contact with

someone who has had TB Were born in, lived in, or traveled to countries

where there is more risk for getting TB. Ask yourdoctor if you are not sure

Live, have lived in, or traveled to certain par ts ofthe country (such as, the Ohio and MississippiRiver valleys, or the Southwest) where there is agreater risk for certain k inds of fungal infections,such as histoplasmosis. These infections maydevelop or become more severe if you take ENBREL.If you dont know if these infections are commonin the areas youve been to, ask your doctor

For people with psoriatic arthritis or moderate to severe rheumatoid arthritis

ENBREL helps stop joint pain at work

With ENBREL, Phil Mickelson is back to the things that matter most. The #1 rheumatologist-prescribed biologic,ENBREL can help relieve pain and stiffness, stop joint damage, and improve physical function. ENBREL was shownto be effective in 50% of psoriatic arthritis patients at six months. ENBREL is also approved for adults with moderateto severe rheumatoid arthritis (RA).

Pro Golfer,ENBREL psoriaticarthritis patient

Phil Mickelson


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Because ENBREL suppresses your immune system, it mayower your ability to ght infections. Call 1-888-4ENBREL orisit www.enbrel.com. Prescription ENBREL is taken by injection.sk your rheumatologist if ENBREL may be right for you.

Have or have had hepatitis BHave or have had heart failureDevelop symptoms such as persistent fever,bruising, bleeding, or paleness whiletaking ENBRELUse the medicine Kineret (anakinra), Orencia (abatacept), or Cytoxan (cyclophosphamide)Are taking anti-diabetic medicinesHave, have had, or develop a serious nervousdisorder, seizures, any numbness or tingling, ora disease that affects your nervous system suchas multiple sclerosis or Guillain-Barr syndromeAre scheduled to have surgeryHave recently received or are scheduled for anyvaccines. All vaccines should be brought

up-to-date before starting ENBREL. Patientstaking ENBREL should not receive live vaccines.Are allergic to rubber or latex

Are pregnant, planning to become pregnant,or breastfeeding

Have been around someone with chicken pox

What are the possible side effects of ENBREL?ENBREL can cause serious side effects including:New infections or worsening of infections youalready have; hepatitis B can become active if youalready have had it; nervous system problems, such as multiple sclerosis, seizures, or inflammationof the nerves of the eyes; blood problems (somefatal); new or worseningheart failure ; newor worsening psoriasis ; allergic reactions ; autoimmune reactions , including a lupus-likesyndrome and autoimmune hepatitis.

Common side effects include : Injection site

reactions, upper respiratory infections (sinusinfections), and headache.

These are not all the side effects with ENBREL.

Tell your doctor about any side effect that bothersyou or does not go away.

If you have any questions about this information,be sure to discuss them with your doctor. You areencouraged to report negative side effects ofprescription drugs to the FDA. Visit www.fda.gov/ medwatch, or call 1-800-FDA-1088.

Please see accompanying Medication Guideon the next page.

2013 Amgen Inc., Thousand Oaks, CA 91320 andPfizer Inc. All rights reserved. 76097-R1-V1 08/13

and at home


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19982013 Immunex Corporation. All rights reserved.

Revised: 06/2013 64980-R3-V1 PMV9

Medication Guide Enbrel (en-brel)(etanercept)Read the Medication Guide that comes with Enbrel before you star t using itand each time you get a refill. There may be new information. This MedicationGuide does not take the place of talking with your doctor about your medicalcondition or treatment. It is important to remain under your doctors care whileusing Enbrel.Enbrel is a prescription medicine called a Tumor Necrosis Factor (TNF)blocker that affects your immune system.What is the most important information I should knowabout Enbrel?Enbrel may cause serious side effects, including:1. Risk of Infection 2. Risk of Cancer1. Risk of infectionEnbrel can lower the ability of your immune system to fight infections. Somepeople have serious infections while taking Enbrel. These infections includetuberculosis (TB), and infections caused by viruses, fungi, or bacteria thatspread throughout their body. Some people have died from these infections. Your doctor should test you for TB before starting Enbrel. Your doctor should monitor you closely for symptoms of TB during

treatment with Enbrel even if you tested negative for TB. Your doctor should check you for symptoms of any type of infection before,

during, and after your treatment with Enbrel. You should not start taking Enbrel if you have any kind of infection unless yourdoctor says it is okay.2. Risk of cancer There have been cases of unusual cancers in children and teenage patients

who started using TNF-blocking agents at less than 18 years of age. For children, teenagers, and adults taking TNF-blocker medicines, including

Enbrel, the chances of getting lymphoma or other cancers may increase. People with rheumatoid arthritis or psoriasis, especially those with very

active disease, may be more likely to get lymphoma.Before starting Enbrel, be sure to talk to your doctor:Enbrel may not be right for you. Before starting Enbrel, tell your doctor aboutall of your medical conditions, including:Infections tell your doctor if you: have an infection. (SeeWhat is the most important information

I should know about Enbrel? ) are being treated for an infection. think you have an infection. have symptoms of an infection such as fever, sweats or chills, cough or

flu-like symptoms, shortness of breath, blood in your phlegm, weight loss,muscle aches, warm, red or painful areas on your skin, sores on your body,diarrhea or stomach pain, burning when you urinate or urinating more oftenthan normal, and feel very tired.

have any open cuts on your body. get a lot of infections or have infections that keep coming back. have diabetes, HIV, or a weak immune system. People with these

conditions have a higher chance for infections. have TB, or have been in close contact with someone with TB. were born in, lived in, or traveled to countries where there is a risk for

getting TB. Ask your doctor if you are not sure. live, have lived in, or traveled to certain parts of the country (such

as the Ohio and Mississippi River valleys, or the Southwest) where there isa greater risk for getting certain kinds of fungal infections (histoplasmosis,coccidioidomycosis, blastomycosis). These infections may happen orbecome more severe if you use Enbrel. Ask your doctor if you do not know

if you live or have lived in an area where these infections are common. have or have had hepatitis B. Also, BEFORE starting Enbrel, tell your doctor: About all the medicines you take including prescription

and nonprescription medicines, vitamins and herbalsupplements including: Orencia (abatacept) or Kineret (anakinra). You have a higher

chance for serious infections when taking Enbrel with Orencia or Kineret .

Cyclophosphamide (Cytoxan ). You may have a higher chance forgetting certain cancers when taking Enbrel with cyclophosphamide.

Anti-diabetic Medicines. If you have diabetes and are takingmedication to control your diabetes, your doctor may decide you needless anti-diabetic medicine while taking Enbrel.

Keep a list of all your medications with you to show your doctor andpharmacist each time you get a new medicine. Ask your doctor if you are notsure if your medicine is one listed above.

Other important medical information you should tell yourdoctor BEFORE starting Enbrel, includes if you: have or had a nervous system problem such as multiple sclerosis or

Guillain-Barr syndrome.

have or had heart failure. are scheduled to have surgery. have recently received or are scheduled to receive a vaccine. All vaccines should be brought up-to-date before starting Enbrel. People taking Enbrel should not receive live vaccines. Ask your doctor if you are not sure if you received a live vaccine. are allergic to rubber or latex. The needle covers on the single-use prefilled syringes and the needle

covers within the needle caps on the single-use prefilled SureClick autoinjectors contain dry natural rubber.

have been around someone with varicella zoster (chicken pox). are pregnant or plan to become pregnant. It is not known if Enbrel will harm

your unborn baby. If you become pregnant while taking Enbrel, you are encouraged to enroll

in Amgens Pregnancy Surveillance Program. You can enroll by calling1-800-77-AMGEN (1-800-772-6436).

are breastfeeding or plan to breastfeed. It is not known if Enbrel passes intoyour breast milk. You and your doctor should decide if you will take Enbrelor breastfeed. You should not do both.

If you choose to breastfeed while taking Enbrel, you are encouraged toenroll in Amgens Lactation Surveillance Program. You can enroll bycalling 1-800-77-AMGEN (1-800-772-6436).

See the section What are the possible side effectsof Enbrel? below for more information.What is Enbrel?Enbrel is a prescription medicine called a Tumor Necrosis Factor(TNF) blocker.Enbrel is used to treat: moderately to severely active rheumatoid arthritis (RA). Enbrel

can be used alone or with a medicine called methotrexate. psoriatic arthritis. Enbrel can be used alone or with methotrexate. ankylosing spondylitis (AS). chronic moderate to severe plaque psoriasis in adults ages

18 years and older. moderately to severely active polyarticular juvenile idiopathic

arthritis (JIA) in children ages 2 years and older. You may continue to use other medicines that help treat your condition whiletaking Enbrel, such as nonsteroidal anti-inflammatory drugs (NSAIDs) andprescription steroids, as recommended by your doctor.Enbrel can help reduce joint damage and the signs and symptoms of theabove mentioned diseases. People with these diseases have too much of aprotein called tumor necrosis factor (TNF ), which is made by your immunesystem. Enbrel can reduce the effect of TNF in the body and block thedamage that too much TNF can cause, but it can also lower the ability of yourimmune system to fight infections. SeeWhat is the most importantinformation I should know about Enbrel? andWhat are the possibleside effects of Enbrel?Who should not use Enbrel?Do not use Enbrel if you: have an infection that has spread through your body (sepsis).How should I use Enbrel? Enbrel is given as an injection under the skin (subcutaneous or SC). If your doctor decides that you or a caregiver can give the injec tions

of Enbrel at home, you or your caregiver should receive training on the rightway to prepare and inject Enbrel. Do not try to inject Enbrel until you havebeen shown the right way by your doctor or nurse.

Enbrel is available in the forms listed below. Your doctor will prescribe thetype that is best for you.

Single-use Prefilled Syringe Single-use Prefilled SureClick Autoinjector Multiple-use Vial See the detailed Instructions for Use with this Medication Guide for

instructions about the right way to store, prepare, and give your Enbrelinjections at home. Your doctor will tell you how often you should use Enbrel. Do not miss any

doses of Enbrel. If you forget to use Enbrel, inject your dose as soon as youremember. Then, take your next dose at your regular(ly) scheduled time. Incase you are not sure when to inject Enbrel, call your doctor or pharmacist.Do not use Enbrel more often than as directed by your doctor.

Your childs dose of Enbrel depends on his or her weight. Your childs doctorwill tell you which form of Enbrel to use and how much to give your child.

What are the possible side effects of Enbrel?See What is the most important information I should knowabout Enbrel?Enbrel can cause serious side effects, including: Infections. Enbrel can make you more likely to get infections or make any

infection that you have worse. Call your doctor right away if you have anysymptoms of an infection. SeeBefore starting Enbrel, be sure to talkto your doctor for a list of symptoms of infection.

Hepatitis B infection in people who carry the virus in their blood. If youare a carrier of the hepatitis B virus (a virus that affects the liver), the viruscan become active while you use Enbrel. Your doctor may do a blood testbefore you start treatment with Enbrel and while you use Enbrel.

Nervous system problems. Rarely, people who use TNF-blockermedicines have developed nervous system problems such as multiplesclerosis, seizures, or inflammation of the nerves of the eyes. Tell your doright away if you get any of these symptoms: numbness or tingling in anyof your body, vision changes, weakness in your arms and legs, and dizzin

Blood problems. Low blood counts have been seen with otherTNF-blocker medicines. Your body may not make enough of the blood that help fight infections or help stop bleeding. Symptoms include feverbruising or bleeding very easily, or looking pale.

Heart failure including new heart failure or worsening of heart failure youalready have. New or worse heart failure can happen in people who use

TNF-blocker medicines like Enbrel. If you have heart failure your condshould be watched closely while you take Enbrel. Call your doctor rightaway if you get new or worsening symptoms of heart failure while takinEnbrel, such as shortness of breath or swelling of your lower legs or feet

Psoriasis. Some people using Enbrel developed new psoriasis orworsening of psoriasis they already had. Tell your doctor if you developscaly patches or raised bumps that may be filled with pus. Your doctor mdecide to stop your treatment with Enbrel.

Allergic reactions. Allergic reactions can happen to people who useTNF-blocker medicines. Call your doctor right away if you have anysymptoms of an allergic reaction. Symptoms of an allergic reaction inclua severe rash, a swollen face, or trouble breathing.

Autoimmune reactions, including: Lupus-like syndrome. Symptoms include a rash on your face and arms

that gets worse in the sun. Tell your doctor if you have this symptom.Symptoms may go away when you stop using Enbrel.

Autoimmune hepatitis. Liver problems can happen in people who useTNF-blocker medicines, including Enbrel. These problems can lead toliver failure and death. Call your doctor right away if you have any ofthese symptoms: feel very tired, skin or eyes look yellow, poor appetitor vomiting, pain on the right side of your stomach (abdomen).

Common side effects of Enbrel include: Injection site reactionssuch as redness, swelling, itching, or pain. These

symptoms usually go away within 3 to 5 days. If you have pain, rednessswelling around the injection site that doesnt go away or gets worse, cayour doctor.

Upper respiratory infections (sinus infections). Headache.These are not all the side effects with Enbrel. Tell your doctor about any seffect that bothers you or does not go away.Call your doctor for medical advice about side ef fects. You may report sideffects to FDA at 1-800-FDA-1088.How should I store Enbrel? Store Enbrel in the refrigerator at 36 to 46F (2 to 8C). If needed, you may store the Enbrel syringe, autoinjector, or the dose tra

for the multi-use vial at room temperature between 68F to 77F (20C

25C) for up to 14 days. Once Enbrel has reached room temperature, do not put it back in therefrigerator.

Throw away Enbrel that has been stored at room temperature after 14 day Mixed Enbrel powder should be used right away or kept in the refrigera

at 36F to 46F (2C to 8C) for up to 14 days. Do not store Enbrel in extreme heat or cold. For example, avoid storing

Enbrel in your vehicles glove box or trunk. Do not freeze. Do not shake. Store Enbrel in the original carton to protect from light or physical dam Keep Enbrel and all medicines out of the reach of children.General Information about EnbrelMedicines are sometimes prescribed for purposes not mentioned in aMedication Guide. Do not use Enbrel for a condition for which it was notprescribed. Do not give Enbrel to other people, even if they have the samecondition. It may harm them.This Medication Guide summarizes the most important information abouEnbrel. If you would like more information, talk with your doctor. You cayour doctor or pharmacist for information about Enbrel that was written fhealthcare professionals. For more information, call 1-888-4ENBREL(1-888-436-2735).What are the ingredients in Enbrel?Single-use Prefilled Syringe and the Single-use Prefilled SureClick Autoinjector: Active Ingredient: etanerceptInactive Ingredients:sucrose, sodium chloride, L-arginine hydrochloride andsodium phosphateMultiple-use Vial: Active Ingredient: etanerceptInactive Ingredients: mannitol, sucrose, tromethamineThis Medication Guide has been approved by the U.S. Food andDrug Administration.


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These dishes all have the Big Three that nutritionists recommend

for dropping pounds: 1) lling ber from whole grains,veggies, and fruits; 2) healthy fats to make your meals satisfying; and3) protein to speed your metabolism. What makes them

magic? Secret ingredients proven by researchers to torch fat.Alsoand this is majortheyre completely delicious .

BY MARYGRACE TAYLOR PHOTOGRAPHED BY CHARLES MASTERS

A banana has sweetness,fiber, and potassium,which will give yourmuscles energy to getthrough a workout

Unsweetenedcocoa is fullof antioxidantsthat help youburn calories

80 REDBOOKMAG.COM

BANANA MOCHASMOOTHIE

1 large frozen banana,cut into chunks

1 / 2 cup cooled coffee(leftover from yourmorning brew is fine)

1 / 2 cup 1% milk1 Tbsp cocoa powder,

plus more for dusting

1 Tbsp almond butterChocolate-covered

espresso beans,for garnish (optional)

Caffeine canrev yourmetabolism

1. Place banana, coffee, milk, cocoapowder, and almond butter in a blenderand blend until smooth, about 1 minute.2. Pour smoothie into a glass. Dustwith cocoa powder and top with a fewcrushed chocolate-covered espressobeans, if desired.

Makes 1 smoothie. Each smoothie: 284 cal,

11 g fat, 10 g protein, 43 g carb.

Nearly 4grams offat-burning protein

Magicmealss l im- d wn


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4 cups broccoli florets(from one large bunch)

1 cup plain low-fatyogurt

2 Tbsp water1 Tbsp olive oil1 tsp sugar1 / 4 tsp saltJuice and zest of 1 / 2 lemon

1. Steam broccoli until crisp-tender, 5 minutes. Set aside to cool.2. In a large bowl, add yogurt, water, olive oil, sugar, salt, andlemon juice and zest. Whisk to combine.3. Add broccoli to bowl, along with chicken and cranberries.Toss to coat in yogurt dressing.4. If eating immediately, line each pita pocket with lettuce leaves,then scoop in the broccoli mixture and top with sunflower seeds.Otherwise, refrigerate broccoli mixture in a covered container, thenfill pita pockets and top with sunflower seeds just before eating.

Makes 4 sandwiches. Each sandwich: 520 cal, 14 g fat,46 g protein, 56 g carb.

Tons of tummy-filling fiber

CHOPPED CHICKEN AND BROCCOLI PITAS

3 cups cubed cookedchicken breast, cold

1 / 3 cup dried cranberries4 (7-inch) whole-wheat

pita pockets, halved8 leaves romaine lettuce1 / 4 cup roasted sunflower

seeds

Calcium helpsyour body burnfat effectivelyand stave offthe productionof new fat

Fiber, healthyfats, and protein inone tiny package

More fiberthan raisins

Helps you burn

calories, becauseyour body uses moreenergy to digest protein than carbs

REDBOOKMAG.COM 81

fresh start

REDBOOKMAG.COM 81

P R O P S T Y L I S T

: T H O M

D R I V E R A T H A L L E Y R E S O U R C E S

. F O O D S T Y L I S T : K

H A L I L H Y M O R E

.


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fresh start

Another spicymetabolismbooster

A mighty antioxidantand one study found thatturmeric might keepfat cells from growing

Boosts your abilityto burn fat and makesyou less hungry

Spicy ingredientsboost metabolism,and this has just 4 calories

SPICY BLACKBEAN SOUP WITHAVOCADO

1 medium yellow onion,quartered

2 Roma tomatoes2 cloves garlic1 jalapeo pepper,

seeded, roughlychopped

2 Tbsp olive oil2 tsp ground cumin1 tsp dried oregano2 (15-oz) cans black

beans, drained, rinsed1 quart low-sodium

vegetable brothJuice of 1 lime

1 large avocado, pitted,diced

1 small bunch scallions(white and greenparts), chopped

Salt and pepper, to taste

1. Add onion, tomatoes, garlic,and jalapeo to the bowl ofa food processor and process

Thwarts fat-cell growth

The fiber inbeans keepsyou feeling full

High-volume liquids will trickyour stomach into thinkingyouve eaten more

pepper to taste. Ladle into bowlsand top with avocado and scallions.

Makes 4 servings. Each serving: 321 cal, 16 g fat, 12 g protein,40 g carb.

Cover and bring to a boil. Reduceheat to low and simmer, partiallycovered, 15 minutes. Add lime juice.4. Transfer half the soup to ablender and blend until smooth.Return pureed soup to pot and stirto combine. Season with salt and

until nearly smooth.2. In a large stockpot overmedium heat, saut vegetablemixture, cumin, and oreganoin olive oil until fragrant, 5 to7 minutes.3. Add beans and broth to pot.

CREAMY COCONUT LENTIL SOUP

1 large carrot, peeled,coarsely chopped

3 shallots2 cloves garlic1 1-inch piece fresh

ginger, peeled, sliced2 Tbsp coconut oil1 Tbsp turmeric1 cup dry brown lentils,

rinsed, picked over4 cups vegetable broth1 15-oz) can light

coconut milk1 Tbsp brown sugar1 bunch spinach,

trimmedJuice of 1 / 2 lime1 / 4 cup large coconut

flakes, toasted, forgarnish

Salt and pepper, to taste

1. Add carrot, shallots, garlic,and ginger to the bowl ofa food processor and process

until finely chopped.2. In a large stockpot overmedium heat, saut vegetablemixture and turmeric incoconut oil until soft and

fragrant, 5 to 7 minutes.3. Add lentils and broth to pot.Cover and bring to a boil. Reduceheat to low and simmer, partiallycovered, until mixture hasthickened and lentils are tender,20 to 30 minutes.4. Add coconut milk, brown sugar,and spinach. Cook over mediumheat, stirring frequently, untilspinach is completely wilted. Stir inlime juice, and add salt and pepperto taste. Serve soup in bowlsgarnished with coconut flakes.

Makes 4 servings. Each serving:405 cal, 17 g fat, 15 g protein, 51 g carb.

The fiber in lentils squashes appetite

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Vinegar maykeep your body

from storing fat

Packed withheart-healthy fatslike omega-3s

Fats can be good foryou! The healthykind in pecans (andavocado, left) helpsyou eat less overall

1. In a medium bowl, addvinegar, maple syrup, mustard,garlic, and salt; whisk in cup ofthe olive oil until combined.2. Place kale in a large bowl andtop with dressing. Use yourhands to massage the dressinginto the kale (the acid in thevinegar will help soften theleaves). Let sit while you preparethe remaining ingredients.3. Heat oven to 400F.Line a baking sheet withparchment paper.Place squash on baking sheetand drizzle with 1 Tbsp of theolive oil and a big pinch of salt.Roast squash 15 to 20 minutes,tossing occasionally, until

softened and caramelized.4. Meanwhile, heat remaining1 Tbsp olive oil in a largeskillet over medium-high heat.Season salmon with salt andpepper, add to pan skin sidedown, and cook until salmon isbrowned and not sticking topan, 3 to 4 minutes. Flip and cook3 to 4 minutes more, or until palepink throughout.5. Add roasted squash andpecans to kale, and coat indressing. Top each dish with asalmon fillet.

Makes 4 servings. Each serving: 513 cal, 35 g fat, 28 g protein, 29 g carb.

1 / 4 cup apple cider vinegar1 Tbsp pure maple syrup1 tsp Dijon mustard1 clove garlic, minced1 / 4 tsp salt, plus pepper to

taste1 / 3 cup plus 2 Tbsp

extra-virgin olive oil1 large bunch curly kale,

stems removed, leavesthinly sliced (about12 cups total)

1 / 2 medium butternutsquash, peeled,chopped into 1 / 2-inchcubes (about 2 cupstotal)

4 (3-oz) salmon fillets1 / 4 cup roasted pecans,coarsely chopped

WINTER KALE SALAD WITH SALMON, SQUASH, AND PECANS

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QUINOA VEGGIEPOWER BOWLWITH PEANUTGINGER SAUCE11 / 4 cup dry quinoa, rinsed1 bunch Swiss chard, ribs

removed, leaves thinlysliced

1 / 3 cup peanut butter1 / 3 cup yellow miso paste1 1-inch piece fresh

ginger, peeled, grated1 (16-oz) package

Asian-style baked tofu,cut into cubes

1 heaping cup each shredded carrots andshredded red cabbage

Salt, to taste

1 Bring 2 cups water to a boil in a medium saucepan. Add quinoa and a big pinchof salt, cover, and simmer over low heat until all of the water is absorbed and quinoais fluffy, 15 to 20 minutes. While quinoa cooks, prepare the rest of the ingredients.2. Steam Swiss chard 5 to 6 minutes, or until tender. Set aside.3. In a medium bowl, combine peanut butter, miso, and ginger with cup warmwater. Whisk until smooth and taste, adding a pinch of salt if necessary.4. Divide quinoa evenly among four bowls. Top with steamed chard, tofu, carrots,and cabbage. Drizzle peanut ginger sauce on top and serve. (Extra sauce willkeep refrigerated in an airtight container up to three days.)

Makes 4 servings. Each serving: 656 cal, 28 g fat, 44 g protein, 58 g carb.

fresh start This high- protein grainkeeps yourenergy up soyou wontwant a sugarboost later

Shoot for three servings ofcalcium everyday formaximumfat-burning

Keeps blood sugar steady so youwont crave junk

More fiber than acup of oatmeal

They have thegood kind offat, but you canuse fewer ifyou want to eatless fat overall

Has lots offat-burningvitamin C

People whoeat peanutbutter tend toweigh lessthan peoplewho dont

Packed withmetabolism-revving protein and fat-blocking compounds

YOGURT PEARPARFAIT WITHWALNUTS ANDCINNAMON1 cup nonfat Greek yogurt2 tsp honey1 / 4 tsp cinnamon, plus more

for serving1 medium pear, cored,

chopped1 / 4 cup walnuts, chopped

1. In a small bowl, add yogurt,honey, and cinnamon and stir tocombine.2. Spoon of the yogurt mixtureinto a parfait glass or mason jar. Top with of the choppedpear and of the choppedwalnuts. Repeat with remainingyogurt, pear, and walnuts forthree layers total. Dust withadditional cinnamon before

serving, if desired.Makes 1 parfait. Each parfait: 428cal, 16 g fat, 25 g protein, 51 g carb.

For more meals thatll keep yourweight loss on track, check out thesalads on page 22 and theone-pan dinners on page 108.

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ARE YOU THE ONLY ONE TAKING

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Your p re s c rip tions a re yours a lone. For tips on

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vis i t d ru g fre e .o rg /m e d ic in e a b u s e p ro je c t

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fresh start

How to add flavor not caloriesHungry Girl Lisa Lillien refuses to settle for meals that taste diet-y. Stockyour p antry with her 9 stealth we ap ons to zhush up your food brilliantly.

Mini s misw tchocolate chipsThey give anything anindulgent bite for just 70calories p er tables p oon plenty to get a chocolate fix.I put them in oatmealand mix th em with lo w-fatpopcorn . An d tr y thi s deliciousequation: vanilla y ogurt +chocolat e chip s + chopped

banana and s tra wb errie s =banana-s p lit y ogurt!

Salt-free seasoning blendsStir these into breadcrumbs(which I make b y grinding uphigh-fiber cereal) as acoating f o r faux-fried foodscooked in the oven,or sprinkle straight ontochicken o r fish befo rebaking . My t o p p icks:Mrs. Dash OriginalBlend and McCo rmick

Perfect Pinch inSouthwest Sweet nSmoky an d Fie sta Citrus.

Barbecue sauceEveryone likes tang y B BQ sauce on chickenand pork, but it s also amazing on seafood. For atasty appetizer , I us e it to coat center-cut bacon(its less fatty than standard st rip s), th en I wrapthe bacon aroun d shrimp. L ook for a bottle with45 calories or less in a two-tables p oonserving; I love Stubbs.

e

87

C H A R L E S

M A S T E R S

. F O O D S T Y L I S T

: K H A L I L H Y M O R E

. P R O P S T Y L I S T

: T H O M

D R I V E R A T H A L L E Y R E S O U R C E S

. L I L L I E N

: D A V I D L A N

D .

Sweet sian chili sauceWith only about 40 calories p er tablespoon,

this thick and delicious condimentbrings sweet heat to chicken or veggies. Try

it on sugar snap p easso delicious.

Freeze-dried herbsand veggies

Th ese are greatsp ice-rack staples.

Its like havingchopped freshherbs on hand

at all times.Sprinkle red

onion on salads,or use chives and

garlic in a twice-bake d p otato. Im a fan

of th e Litehouse line.

mys Organic ChunkyTomato Bisque

This so up is a serious multitasker.Its delicious on its own (and so

low-cal, with just 130 per cup), but Iuse it as a sau ce, too. Mix it with

light sour cream for a creamytoma to sauce to spoon

ove r cooked chicken.Or combine the soup

with cooked leanground turkey, cannellinibeans, and some grated

Parmesan fo r a hearty stew.

Seasoned ricevinegar

This lightly sweetenedvinegar is great in stir-fries,

sp lashed over steamedspina ch, or straight up as

a salad dressing. Itoss one of the fun

varieties fromNakano (like

roasted garlic orcitrus with thinly

sliced cucumber fora quickie snack.

Taco seasoning mixTake it be yond tacos and sprinkle some

into scrambled egg whites for a kicked upbr eakfast. Or mix some into extra-lean

ground beef for a spicy twis t on m eatloaf.

fre

ngry Girl Lisa Lillien refuses to settle for meals that taste diet y. Stockgry Girl Lisa Lillien refuses to settle for meals that taste dieto y.. p try it st t p ns t z us u y ur ri i o

misw tte chips

e any n n nnt bite for just 70per tablesp n esp g t a c c at ix.t a chocolate fix i ..

m n mn oatmeathem with low-fati w-fat. And try this delicious.: vani a yogurt +: rt +

te chips + chopped

and strawberries =rries =split yogurt r

e seasoning blendsinto rea crum si t r u b

make by grinding upindin er cereal) as a)r )

r aux- rie sfoon t e ov n,t v ,,

kle straight onto tr is ri ry t ic s:

h Originali inai l c ormic

inc ii iiest Sweet n nn iesta itrus.i t Citrusit ..

ue saucei es tan y s uc n c ic ni t u on chici

, ut it s a so amazin n s . r..petizer, I use it to coat center-cut bacontiz r,, u it t t ut aconatty t an stan r stri s , t n wrn aroun s rimp. oo or tt witu i . tt wit hes or less in a two-tablespoon ove tu s.tu ..

.

Sweetit n y a ut ca ri s

thi s thick and deliciot i i ioibrings sweet heat to chicken o

it on sugar snap peasit r p ea

Freeze-a

Thspici

c

onor u

aa e

t e L

Amy s Orgao

This soup is a serioui i rIts delicious on it

low-cal, with just 130- , i, it tuse it as a sauc , ta c ,,

light sour creami ttomato sa

over cr com

wititr un ueans, an

arm s n ro

e

Thh is lighttviine ga r i s greevi i

sppp lashhedd spppppppppppppppp innnnnacch,, ori ach,, o,, rr

a satotossss ot s s

roooaciitrrtr

slliccceda

aco seaTake it be yoooooo ndddddd tacos and sit

into scrambled d egg whites fote obreakfas s t. Or mix some int i s i

roun ee or a spicy twis t

Ranch dressing/dip seasoning mixFor tons of flavor,

just toss a bi t ofranch mix over araw chickenbreast beforecooking. And makethis quick recipewhen you want todress up a salad ora plate of veggies: Stir tsp of the mix into1 Tbsp BBQ sauce and1 Tbsp plain fat-free Greek

yogurt, then thin it a bit with2 tsp water. Its creamyand tangy and not at all boring.

SIGN UP for Hungry Girls free email newsletters at hungry-girl.com to get new recipes, tips, and tricks every day.


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fresh start

What ___________________ tell their friends

weight -l oss winner sIf you want to know the key to weight loss that lasts, ask a woman whos dropped

25, 50, or 100-plus poundsand kept it off. The no-b.s. secrets these ladies revealto their besties can help get your transformation going. BY CHRISTINE RICHMOND

Dont pretend youre not watchingyour diettell your friends!

I tell my pals, dont fall into the people-pleasing eatingtrap. Its hard to turn down a cocktail when Imentertaining for work, or to pass on cake at a party. Knowthis: Its worth it. I was out getting drinks with a friendrecently, and I didnt want the night to end but I wasstressed about having another round. So I told her I wason Weight Watchers, and she said, Oh, me too! We bothrelaxed and ordered diet sodas instead of high-cal cocktails.Another friend who Ive clued in about my weight-lossgoals now happily splits meals with me when we go torestaurants. I also try to suggest outings where eating ordrinking arent the main activitylike a trip to the beachinstead of brunch. No one is going to take care of youbut you. Its crucial to advocate for yourself.

Brianne Halverson, 34, Savannah, GA; lost 20 pounds and has kept it off for more than a year

You need to eat tolose weight

Whenever a friend is trying toslim down, the rst thing I askher is if shes eating enough.For me, it wasnt until Istarted having three mealsa day plus healthy snacksthat the weight nallycame off. I used to try tostarve myself to be thin. Iwas always looking for thenext diet fad. The momentI decided to do somethingdifferent was on my 39thbirthday. I bent down to puton my shoes and felt my fatrolls over my jeans, and knewI didnt want to turn 40 feeling

so miserable and helpless.I started working witha registered dietitian,

Manuel Villacorta, who created the Eating Free weight-loss plan. I told him all the crazy rules I had about food:no bread, no bananas, no food after 7 p.m. I confessed tosaving up calories by eating nothing but a granola bar forbreakfast and a salad for lunch, and then gorging on icecream sandwiches for dinner. Manuel taught me aboutthe importance of not skipping meals, and how to getthe right balance of protein and healthy fat. Sugar is myweakness, and if I dont plan out what Im going to eat,Ill revert to eating crapor not eating at all. So everySunday I map out my weeks meals, and I make a big bagof crudits to snack on when hunger strikes. I dont feeldeprived, and I was able to go from a size 12 to a size 4.Stephanie Pritchett, 45, Hartford, CT; lost 25 pounds and haskept it off for six ye rs

The toughest part is gettingto the starting line

I tell friends, dont worry aboutmaking a perfect start, just startsom w r . In my case, I spentfour months calling the local gymto inquire about a membership

before I nally walked throughthe door. Every week the

manager would phone me tosay he hadnt seen meand try to get me to comein. When I nally did,he recognized my voice,gave me a big hug, andsaid, Its time, isnt it?Ive weighed more than 300pounds at three differenttimes in my life. It got verydepressing, and I stoppedcaring. But after my thirdchild was born, I couldntcarry her up the stairs without

getting short of breath,and I was having

irregular heart

try to suggest out ngs w ere eat ng ore main activitylike a trip to the beachNo one is going to take care o youal to advocate for yourself.

, 34, Savannah, GA; lost 20t it off for more than a year

o e t to

d is trying tost thing I ask

ng enough.ntil Iee mealssnacksally

o try toe thin. Ig or themoment

methingy 39th

own to putfelt my fats, an newrn 40 eeling

e p ess.withian,

Stephanie Pritchett, 45, Hartford, CT; lost 25 pokept it off for six years

T e tou est art i p to t e starting li

g p

I tell riends, dont wmaking a per ect sta somewhere . In my c

our months callinto inquire a out a

efore I nallythe oor. Ever

manager wousay he hadnand try to gin. When Ihe recognizgave me asaid, Its tiIve weighedounds at thr

times in my liepressing, an

caring. But achild was borncarr y er up t

getting san I

irr I S T O C K P H O T O

.

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rhythms. I knew if I kept going that way, I wouldnt seemy kids grow up. I started by simply walking. At rstI couldnt make it 500 feet without feeling exhausted,but every day I took one more step. Then I would jog acouple feet, feel like I was going to die, stop, and do it

again. Eventually, I started working with a personal trainerand little by little, I worked up to running a 10K. AndI kept going! When I ran the Chicago marathon for the

rst time, my sister called me every mile to cheer meon. When I was struggling, she asked me, Do you want tobe fat for the rest of your life? I said no, and she said,Then meet me at the nish line! Thats how I keepmy momentum. I tell myself, You got to the starting line;that was the hardest part. Kimee Armour, 43, Auburn, IL;lost 175 pounds and has kept it off for seven years

Hardships can crush youor motivate you

In 2006, I lost my husband, Colby, a month before our10-year anniversary. He was coming home from workon his motorcycle, and a deer ran out in front of him andhe crashed. It completely devastated me. Telling my threekids was the hardest thing Ive ever had to do. I wasalready carrying extra weight from my pregnancies and

years of unhealthy eating, and then I gained another20 pounds. In 2010, I had a health scare: A lump in myleg needed to be biopsied. It wasnt cancer, but it was awake-up call: I wanted to be healthy, for both myself andmy kids. Thats when I walked into my rst Zumba class.

I hid in the back in case I needed to escape, but when itwas over, I had all this energy. I felt so joyous, like Id justgone to a big party. Each time I returned, I got a littlecloser to the front. After class, wed all hang out in theparking lot, talking away. I changed my eating, tooandthe weight started coming off. Now Im teaching my ownZumba classes. I feel so much better, and I can outrunmy kids! For me, exercise classes have been the best formof group therapyIm around happy, supportive people,and were moving and having fun. Marcie Sailor, 36, AlbertLea, MN; lost 112 pounds and has kept it off for a year

Keep your before photosWhen youre losing weight, your day-to-day progresscan be slow, and its easy to think nothings happening.So I tell my friends, dont ditch the fat photos! When youlook at a picture of your former self, its a lot easier tosee what transformation has taken place. On days whenI feel like blowing off the gym, my before pics remind

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L o vin g y o ur b od y

b e gin s wi th

wha t y o u f e ed i t

fresh start

me of how hard Ive worked, and that I didnt get hereby making excuses or giving in to temptation. That makesme stronger. Antoinette Marrero, 33, Metuchen, NJ; lost45 pounds and has kept it off for three years

Shedding pounds changesyour relationships

I warn friends that you might not recognize yourselfwhen the weight starts to come off. As the pounds crepton, I had become reserved; I was afraid to speak my mindbecause I felt so insecure. In my marriage, I never usedto say anything if something was bothering me. Now Ido. Its been an adjustment for both of us, and bumpyat times, but were discussing things I used to be tooscared to bring up, like our sex life. And its brought us

a lot closer. Brandi Laughlin, 29, Sachse, TX, who blogsat mamalaughlin.com; lost 60 pounds and has kept it off formore than two years

Yes, yoga can help you slim downI always remind friends that no one can tell you whatwill or wont work for you . Three years ago, when Iwanted to slim down, no one suggested that I do yoga forexercise. But thats what I did. In the past, I didnt listento my body. Id get on the treadmill even though I hadback pain because I thought it was what I was supposed

to do to lose weight, and I ended up herniating two discs.I tr ied Chrissy Carters Beginning Yoga DVD to help withmy recovery, and right away I knew it was the kind ofworkout my body needed. It strengthened my body, andit helped me really get in touch with myself. As a result,I began to feed myself differently, measuring my foodand eating more fruits and veggies. That one decision totry yoga kick-started everything, and the weight cameoff. Tricia Ostermann, 35, Brooklyn, NY; lost 60 pounds andhas kept it off for a year

Approach your body likeyou do your budgetIm a numbers person, so I looked at weight loss the sameway I did managing my household nances. Calories in /calories out. I used MyFitnessPal, and for a year I trackedabsolutely everything I ate and my daily exercise. It keptme accountable. Before, I used to heap food like spaghettion my plate and go back for seconds, even thirds. And I atedesserts and sweets constantly, without placing any limitson myself. I learned that I didnt have to deprive myselfIlove anything with chocolatebut if I have a brownie, I cut

back somewhere else. The same way that if you splurge ona new TV, you might spend a little less on, say, clothingfor a few months. You can treat yourself, just not at every

meal. One hundred pounds later, I can say to friends:This balanced approach works just as well when it comesto your body. Joy Drager, 33, Coatesville, PA; lost 109 poundsand has kept it off for a year

Start by forgiving yourselfIn November 2012, I hit 421 pounds, my heaviest weightever. Ive tried pretty much every fad diet out there: Atkins,the grapefruit diet, pills. But my journey to better healthreally began when I changed my inner monologue fromone that was negative and critical and said Youre notworthy to one that said, You can do this; you deserve to behealthy and happy and have love in your life . Ive had toforgive myself and be kind to myself in order to moveforwardafter all, I cant change what happened yesterday,but I can change what happens today and tomorrow. Istarted by signing up for Weight Watchers and nding apool I could use for exercise. Now the Upper Valley AquaticCenter is my second home. The water is so relaxing, like acushion, and I can move without feeling hot or sweaty orstraining my joints. I love itit feels meditative. Theres noway to shed the amount of pounds I have to lose and not beconfused by the process at times. My weight has been sucha part of my identity that losing it can feel overwhelming.Every day I have the opportunity to make choices about myhealth. Before, my eating and physical habits werethoughtless. Now, I pause and think before I decide to putsomething in my body or skip a workout. I still have a ways

to go, but my goal isnt to be skinny; its to feel better aboutmyself, and Im de nitely on that path. Elizabeth Agosto, 34, Hanover, NH; lost 78 pounds and has kept it off for a year R

S H U T T E R S T O C K

.

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fresh start

TOSS THAT ILL-FITTINGBRA. YOU DESERVE BETTER.

Make your goals feelings instead ofactions, author Danielle LaPortesuggests in The Desire Map . Youll beamazed how different your choices arewhen instead of vowing to take a trip,you decide to feel adventurous; instead

of gunning to buy a house, you seek aplace where you can truly feel at home.

Look up an 80s-era video, like Rick AstleysNever Gonna Give You Up. Watch it till thesuper-serious expressions and cheeseball dancemoves make you giggle. (Wont take long.)

Pick out one book on your shelves that youve

always wanted to read but havent yet. Thenturn to page onethe dishes can wait.

Write down what you eat today(yes, that includes nibbles andslivers) and consider it the easiestdiet ever. In one study, womenwho kept food journals consistentlylost about six pounds more than

those who did not.

[People think progress is] dened byconstant forward motion.... Not true:Getting to the top of Mount Everest,

for example, generally requires a greatdeal of time climbing backwardawayfrom the summit. Elite climberAlison Levine, author of On the Edge

What would you tell your 12 -year-old selfto reassure her that its all going to beokay? Tell it to yourself now.

If youve ever felt like you missed somethingin college, sign up for a free MOOC (massiveopen online course), like Intro to Psychologyor Songwriting, taught by professors at majoruniversities. Find a list at coursera.com.

Leave$1 where someone is bound to nd it. Spendthe day imagining their excitement when they do.

Plan dinner with friends; its been too long sinceyou saw them. But make it a potluck: the lessstress, the better.

Enjoy a glass of pinot noirits the wine with thehighest levels of resveratrol (the stuff thats thoughtto keep your heart in good shape), according toa Cornell University study.

MAKE ONE DOCTORSAPPOINTMENT YOUVEBEEN AVOIDING.HEALTHIER ALREADY!

Take a few stress-relieving breaths.Inhale for a count of five, then exhale fora count of five, all through the nose. Nasal

breathing stimulates your vagus nerve,which helps slow your heart rate.

Grab and go happiness tipsDont toss this article! Cut out all 27 mind andbody pick-me-ups and keep them in a jar.In a meh mood emergency dispense as needed.

ine wi

B U T T E R F L Y

: G E T T Y I M A G E S

.

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B U D G E T I N G

R E T I R E M E N T

E M E R

G E N C Y S A V I N G S

C R E D I T C A R D D E B T

Your financial freedom plan Theres a simpleway to make the next year happier: Take a few small stepsand watch yourfinances tighten right up. Find where you fall on this sliding scale, and push throughto the next level. Doesnt it feel fantastic to be in control? BY KATE ASHFORD

CMON, GIRL! THATS BETTER REALLY GOOD GOLD STAR

Paying onlythe minimum.Wanna guess how longitll take you to hit zero?See the credit cardrepayment calculatorat federalreserve.gov.Ouch!

Emergencies?Isnt that whatcredit cardsar e for? Um, no.

Not savingtowardretirement, evenif its so you can bankbucks for your kidscollege instead. Realitycheck: Theyll be ableto get loans toward theirgoal; you wont.

Your budgetis a runningguesstimateand your steadilyincreasing credit cardbalance shows thatyou dont always nail it.Most Americans donthave a budget, so yourefar from alone in that.

Snowballing debt: Paythe minimum on all ofyour cards except theone with the smallestbalance. Lob every extradime at that one till itsgone. Then start on thenext, adding what you

were paying on card #1.Repeat. Aim to be debt-free in three years or less.

aving three monthsof expenses saved, andmaking a deposit everytime you get a windfall,like a tax refund. About28 percent of Americanssend theirs rightto savings. Join in.

Investing upto $5,500a year themax currentlyallowed forpeople under50in a Roth IRA, inaddition to saving that10 percent (or 6 percentwith match). Checkrothira.com for details.

Tracking yourspending and stayingsteadily within abudget. One easy wayto do it: Use Manillaan app and site)

to organize all of yourexpenses.

Paying twice theminimum everymonth. Its not asscary as it soundsona $1,000 debt, thismight take you from$20 to $40. An easytechnique: Make that

minimum paymentwith each of your twice-monthly paychecks.

Keeping one monthof living expensesin the bank, and addingmore money here andthere when you thinkof it. Need motivation?The site saveup.comawards pointsgoodtoward prizesformoney-smart moveslike stashing cash.

Setting aside 10 percentof your income. Or,if you have a 401(k)or other employer-sponsored retirementplan, contributing justenough to get a match(probably 5 to 6 percentof your salary)whichwont be enough to fullyfloat your sunset years.

Spending less thanyou make overall, even if, week to week,it feels like yourealways playing catch-up.Where does all yourmoney go?Youre notquite sure.

Having six monthssaved, or settingup an auto-transfer thatfeeds an interest-earning savings accountevery payday until youget there. Checkbankrate.com to findaccounts that earn themost interest.

Socking away 15 to20 percent of yourincome. Get thatemployer match andmax out a Roth IRA (ifyoure eligible), and/orput the rest into ataxable investmentaccount.

Having a simplesystem you can use forthe long term, suchas the 50/30/20 rule: 50percent essentials, 30percent discretionary,and 20 percent priorities(such as retirement,savings, or debt). Evenbetteryoure stickingto it.o t.

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94 REDBOOKMAG.COM

W A L L E T : C O R B I S

. M O N E Y

: G E T T Y

. A L L O T H E R S

: I S T O C K P H O T O

.

S O U R C E S

: G A I L C U N N I N G H A M

, N A T I O N A L F O U N D A T I O N F O R C R E D I T C O U N S E L I N G

; G E R R I D E T W E I L E R

, C R E D I T

. C O M

; B U R T H U T C H I N S O N

, C . F . P . ,

I N T E G R A T E D W E A L T H M A N A G E M E N T , W I L M I N G T O N

, D E

.


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fresh start

W H Y S

henever I start the New Year with a plan to overhaul mybad eating/drinking/living habits, I wake up some time inMarch, on the couch with an empty bottle of Jack Daniels atmy feet and a half-eaten honey-baked ham clutched under myarm. Well, not this year, Mister. Im wising up and scalingback. Im making super-achievable mini-resolutions thatllget me off on the right foot for 2012, or whatever year it is.

Maybe some of them will work for your guy too. If not, Ivegot half a honey-baked ham you can have instead.

1. Curse less. Maybe Ill get a jar or something. During acontentious meeting about funding Philly public schoolslast year, I told a representative from the city council thatthe state could s--- my b---s. Now Im known for this. Iwalk my son to school and women Ive never met are like,Hey, SMB! So, yeah: less cursing, get a jar.2. Volunteer at my kids schools more. This might be abetter idea than swearingat city council people 3. Write love letters to Karel. A friend once said I get paidto write love letters to mywife, since I say nice thingsabout her sometimes inthis column. Really? Thisis what passes for a loveletter? I can do better. Istarted writing becauseI was staying at home and Ineeded someone other thana 9-month-old to talk to, butthe person I was writing towas always Karel. I wantedto crack her up, and impressher, and make her weak inthe knees with my words.Its a job now (a job I lovewith readers I love), butmaybe it would make Karelfeel good to be remindedthat she was the starting

point and shell always bethe end point of the wordsI commit to paper. And,

yes, maybe my notes for her eyes only will help me get lucky.4. Stop smoking altogether. I really must get rid of the last10 cigarettes a month. I dont even enjoy them. If I say thatenough, Ill believe it, so maybe the resolution should be torepeat I dont enjoy those last 10 cigarettes a month more often.5. Get the pictures of my kids off the computer. Karel doesstuff with her pictures, like print them and frame them and

use them on social media. Social media scares and confusesme, but I could print some of mine, Im pretty sure.6. Go to bed earlier. I dont need to stay up until 3 a.m. play-ing Fruit Ninja. Fruit Ninja is not worth a day of feeling likethe hair ball my cat just coughed up.7. Remember that punching a broken dishwasher cant x it.In fact, I might go so far as to say punching broken dish-washers makes them more broken. Save punching for thegym and call a licensed repairman.8 Im not gonna diet, but I will eat more vegetables. Maybe

even one of those hip veg-etables like kale.9 Organize my desk. Ivebeen trying to get my officecleaned up and decoratedfor roughly two years. Inmy mind, accomplishingthis will signify that I aman adult. I have been lessthan successful. When Isit at the one unclutteredcorner of my desk, I type asgently as possible, in fearthat the vibrations willtopple the mountain ofCD jewel cases stacked inanother corner. So Imgoing to start with onething: Ill take these emptypaper coffee cups and putthem in the garbage. Wellsee where that leads.10 Declare Monday eve-nings technology-free. If

I can make my Mondaysmeatless, I can make themstuffonmycat.com-less too.

W

21 ways he can be a better man How does any guy make his resolutions stick? By thinking small.Very, very small, says columnist Aaron Traister.

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96 REDBOOKMAG.COM

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Man, I love that websitejustpictures of cats, but with stuffon them! Even so, its probablymore important to have a niceconversation with Karel. Ill beback tomorrow, cats.11. Go on a weekend vacationwith Karel. Weve been par-ents for seven years; no w weneed to reconnect as lovers. (Iknow lovers sounds gross, butwe can probably only afford togo to Trenton, NJ, so dont worry,there wont also be a heart-shaped bed.)12. Im going to start playing Hacky Sack again. Two reasons: One I can feela midlife crisis coming on, and reliving my youth with pointless pastimes is

better than having an affair or getting hair plugs. Two, Hacky Sack increasesexibility, which will come in handy on my lovers weekend.

13. No more doughnuts. I cant give up sweets, but I can totally give updoughnuts. Mostly.14. No more beer. I cant give up alcohol, but I can totally give up beer. Mostly.15. Save my temper for people who deserve it. When my family got stuck inHouston because of a blizzard on the East Coast, the lady behind the ticketcounter did not need to see Angry Aaron. She was having a bad day too, anddoing the best she could. But I know better than to say Im going to be a nicerguy this year. Im not going to be nicer to the people who are jerks to the peopleI love, like the guy who ipped off my 70-year-old mom in a t of road rage.That guy, that guy , is why Bad Aaron exists. I resolve to learn the difference.16. Only go to the ATM once a week. Bank cards and credit cards make spend-ing my money too easy. So Im going back to cash. Im taking out $60 onMonday, and if I run out by Tuesday, then tough, Ill need to learn how to dosome old-timey bartering. Perhaps Akosh, the guy who runs the coffee shop,needs some personal essays written. Would my dentist like a ghost blogger?17. Eat less bacon. When you eat bacon several times a day, it stops beingspecial. Lets make bacon special again this year.18. Get a Roomba. Im burned out on vacuuming, and yet the oor stillneeds to be vacuumed. Also, I want a robot.19. Talk to someone when Im down. I struggle with depression some-timesnothing too serious, but more than standard man moodiness. Itshard to get out of a dark place if you cant admit youre in one. This year,Im promising that Ill talk to someone, even if its the guy behind thecounter at 7-Eleven after midnight. Petes pretty smart, and hes a goodlistener, but if hes too busy monitoring the rotating hot dog roaster, thenmaybe I can suck it up and talk to a professional. Tony Soprano was manenough for therapy; so am I.20. Take more time to appreciate my dog every day, because shes old.21. Draw and paint more. Did you guys know that I never took a writingclass, ever? Trust me, my editors are unsurprised. I barely nished an associ-ates program, but I was an art student. I worked with oil and pastel. I loveddrawing and painting, but somewhere along the way I decided I didnt have

time for it anymore. Why do I think I dont have time for something thatmakes me happy? I do, and you do too. This years gonna be better thandoughnuts and cats (though maybe not cats with doughnuts on them). R

juststuffably

nicell be

ionar wers. (I

s, butord tont worry,shaped bed.)

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5 reasons to feel inspired this monthLittle life lessons to make us all braver, sassier, and more grateful for girlfriends.

fresh start

1

4

2 ge means nothing The photographer heroine ofStill Life With Bread Crumbs is nearing 6 and fears her bestwork is in the past. The novelsauthor, Anna Quindlen, doesntquite relate: Grayer? Creakier?Undoubtedly. But I contend Ivetraded sass for smarts, she toldus. And I still have some sass!

Perseverance pay sThe documentary If You Build

It follows two designers asthey train teens in the poorestcounty in North Carolina tobuild things their community

badly needs. The group worked long,hot summer vacation days to nish afarmers market, despite a lack of supportfrom the school board. Students learnedto see a difficult project through, evenwhen things didnt turn out as planned.You may cry by the end, but your stick-to-it-iveness will skyrocket.

Dare more, live more The lush scenery in The Secret

Life of Walter Mitty will certainlytrigger your wanderlust. But its

the smaller adventures taken bya meek Life magazine employee

(Ben Stiller) trying to save his joband bond with his office crush(Kristen Wiig) that may spur you to

take actionwhether its nallytaking that class or sticking your

neck out at work.

Everyoneneeds a posseOn Killer Women , Tricia Helferplays a tough Texas Rangerwho handles sexism as well asmurderers at work. But whatgets her through itand whatmakes her so relatableis

her tight friendship with her working-mom sister-in-law. They are so different, but they rely on

each other, Helfer says. As executive producerSo a Vergara puts it, This is a seriesabout imperfect women with balls anda heart. Our kind of gals.

i

t

y

rt

.-

her tighin-law.

ea

Kids can be heroesIn a store with his 8-year-oldgirl, surrounded by princess

merch, author and HistoryChannel host Brad Meltzerthought, I know so many

better heroes . So he created the OrdinaryPeople Change the World books, whichinclude true stories from way back whenhistorical greats were kids (we love 7-year-old Amelia Earhart building a backyardroller coaster). Showing them as mydaughters peers helps her see that she iscapable of great things, Meltzer says.

5 S o a s w or k in g b ehind th e s c en e s

C L O C K W I S E F R O M T O

P L E F T : C O U R T E S Y O F P U B L I S H E R

; C O U R T E S Y O F F O X

; C O U

R T E S Y O F P U B L I S H E R

; V E R G A R A

: M I C H A E L T R A N / F I L M M A G I C

, A B C / B I L L M A T L O C K

; C O U R T E S Y O F L O N G S H O T F A C T O R Y .

98 REDBOOKMAG.COM


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om

Throw it in a basket Getting organized doesnt haveto mean filling your home with sterile, office-y stuff. A basket will keep your cluttercontained and out of sight while bringing great color and fun texture to a shelfor a quiet corner. Turn to page 118 to shop the ones here.

REDBOOKMAG.COM 101

A L I S O N

G O O T E E / S T U D I O

D . S

T Y L I S T

: S H A R O N

R Y A N

A T H A L L E Y R E S O U R C E S

.

T a l l , s t u r d y ,a n d p e r f e c t f o r l a u n d r y


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at home

Tables, chairs, storage: These are major items at

A bar s t o ol

tha t s c om f y

en o u gh t o lin g er in

ho meunder$100

Furniture edition!

These pieces are justthe splash of style your

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2

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: C L A I R E T E D A L D I A T H A L L E Y R E S O U R C E S

. A L L O T H E R S

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A N U F A C T U R E R

.

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1 A cheery pouf adds extraseating and a Moroccan vibe.Pouf, $69.99; kohls.com.

2 Place one of these small,bright bookshelves on eitherside of a couch for color and storage. Threshold bookcase,$79.99; target.com.

3 This black chandelierwould be a cool, fancyaccent in a living room orentryway. Chandelier, $99;gallery87.com.

4 Double up on luxe detailwith an upholstered chair ina velvety fabric. Deco accentchair, $97.99; hayneedle.com(10% off with code REDBOOK ).

5 Even end tables get thebluesand look so prettywhen they do! Side table,$79.95; cb2.com.

6 Give the real estateabove your mantel anexpensive-looking accent.Sunburst mirror, $69;

landofnod.com.7 A cord hole underneaththis cabinet makes it a smartplace to hide electronics. PScabinet, $99; ikea-usa.com.

8 This bar stool isnt justelegant and comfortable:The woven seat is alsoeco-friendly. Bar stool, $99;zgallerie.com.

9 A wasabi-colored lampand a chevron shade makeany room fashion-y. At this

price you can get two, foreven more oomph. Lamp,$78.95 (includes shade);landofnod.com.

! Lift the top of thisottoman and stash stuffinside! Ottoman, $59.99;homegoods.com for stores.

# Like a classic femmefatale, this glam table haskiller curves. Side table, $99;urbanoutfitters.com.

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at home

1 dream room , The cool thing about the cozy ski-lodge look of this Colorado

Anything canbe wall decor, says

Cullman, whohung vintage augers

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15 real ideasliving room? You can copy it, wherever you are, for less.

Beige is timeless,but it can be boring

without coloralongside it, saysEllie Cullman, theNew Yorkbased

designer whorevamped this house

(shes also thecoauthor of The

Detailed Interior ).Rich accents, likethrow pillows andcurtains, give the

room personality.

These shuttersclose to

hide the TV

Get all thischic at adiscount

C O U R T E S Y O F T H E M O N A C E L L I P R E S S

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at homeExtend the ruggedvibe to the ceilingwith a statement-making fixture. Ironchandelier , $499;potterybarn.com.

Pretty pillows livenup everything . From left:Geometry pillow , $45;fermlivingshop.com. Rustpillow , $90; burkedecor.com (20% off all pillowswith code BURKEBOOK ).Jute trim pillow , $29.95;pier1.com.

Every familyroom needs asoft blanket forsnuggling.Throw , $34;overstock.com.

A trunk or bench is souseful because it servesas both a coffee tableand a place to stashstuff, Cullman says.Storage bench , $69.99;ikea-usa.com.

Candy looks likeart, and its fun, too,says Cullman.Canisters , $49.95 for 3;williams-sonoma.com.

I love leather,Cullman says. Itsthe only materialthat looks betterwith age. Leathersofa , starts at$2,383; sofasandsectionals.com.

Designer tips 1 Hang curtains as high as possible to fake

extra-tall ceilingsth

redbook - january 2014 usa

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