Wednesday, December 31, 2014

10 Pinable Charts That'll Speed Up Your Slim-Down

10 Pinable Charts That'll Speed Up Your Slim-Down

They make going on Pinterest ALMOST as effective as a workout. Almost.

Sometimes, it can feel like the only thing Pinterest is good for is helping you waste a colossal amount of time. But if you know what to pin, the social network can also help you drop a size. Here, 10 infographics that definitely deserve a spot on your "Skinny Jeans, Here I Come!" board. If you want extra info on any of them, just click the chart to go to a story with more details.

First, stock up on foods that promote weight loss. Here's the shopping list that celebrity trainer David Kirsch (who's worked with clients like Kate Upton) recommends:

Research shows that you prefer the taste of low-cal and low-fat foods when you use spices to cook them. Keep this DIY spice blend chart on-hand to take your low-cal food prep to the next level.

You can stop saying "I don't have time to eat healthy." This is how R.D.s put a nutritious homemade meal on the table in less than 10 minutes:

Salads are a go-to weight-loss food for a reason: With the right ingredients, they can pack lots of filling fiber and protein—but not a ton of calories. That doesn't mean they can't be fun, though. Whip up one of these simple homemade dressings, and you'll actually look forward to 'em.

Tons of research has linked increased protein intake to weight loss—but do you know the best sources of the nutrient? You might be surprised to find ingredients like quinoa and egg whites don't pack as much as you may have thought.

Counting calories can help you shed pounds—but it's also a fast way to get obsessive about what you eat. Count these instead to boost your weight-loss efforts—without any of the agony of using a calorie calculator all the time.

Added sugar can seriously sabotage your weight-loss efforts—but it can be tricky to tell if foods contain it since there are so many different pseudonyms for the sweet stuff. This chart lists tons of ingredients that you should avoid because they all come out to the same thing: added sugar.

Speaking of which, the sweet stuff can be hiding in seemingly healthy foods. Here are some foods that pack a surprising amount of sugar:

You know that oatmeal is good for you and your waistline—but sometimes it's just so boring. Fun toppings can help, but so does prepping it the right way. Find out how to cook it perfectly—whether you're using the microwave or a rice cooker.

Restaurants can be another trouble zone for your weight-loss plans. Use this guide to order something that won't completely eff up your efforts.

What Guys REALLY Think About Hand Jobs

This summary is not available. Please click here to view the post.

10 Subtle Ways to Tell Your Mom She Needs a Makeover

10 Subtle Ways to Tell Your Mom She Needs a Makeover

"I have NO IDEA how those cute outfit ideas ended up on your Pinterest account."

It’s basically written in the mother-daughter code that you won't always love your mom’s look. Maybe it’s her obsession with kitten sweatshirts, her dated 'do, or her “pilgrim Addams family outfits,” like Kim Kardashian recently labeled Kris Jenner’s style. Or maybe it’s just her propensity for preppy sweater sets, pearls, and khakis. Whatever it is, you're occasionally going to decide that her style needs a serious upgrade.

Unfortunately, actually making over your mom is a completely different story. You don’t want to go all “Fashion Police” on her, but you also want to protect yourself and the general public from her chest-high mom jeans. (Harsh? Maybe, but, you know...)

I used the blunt Kim Kardashian approach when I told my mom that her pants could stand to be about three inches longer and that she should rethink her bikini choices. And oh, by the way—wearing tops emblazoned with apples and blackboards are only cool at an ugly sweater party. Yeah, that didn’t go over well. In my defense, I was a teenager, but still.

Thing is, while that method gets the message across, it’s kind of…super bitchy. (I know that now.) Luckily, marriage and family therapist Lisa Bahar says there are subtle ways to tell your mom she needs a makeover without getting disowned in the process. Here’s how.

1. Look for an Opening
When your mom compliments your hair/necklace/shoes—and she will, it’s what moms do—you’ve got an in. Tell her how pretty she’d look in your scarf, too, and encourage her to try it on. “The goal is to avoid judging or criticizing,” says Bahar. So while you may be tempted to say, “What? Oh, sorry—I was distracted by the glare from your Rainbow Brite top,” it’s best to gently pay it forward.

2. Play Up the Good Stuff
No matter how hideous you consider her style, there’s got to be something you can compliment. While my mom used to wear turtleneck dickies on the regular, she’s always been drop-dead gorgeous. Instead of going all attack mode on her, Bahar says I could have told her how great her figure looks in shift dresses or how pretty her eyes are when she pulls her hair back. The goal is to admire and validate what your mom does well now…even if you have to think on it for a bit.

3. Plant Fashion Inspiration
Weird! You have no idea why she suddenly started receiving subscriptions to the best style magazines! And that’s so strange that her laptop background now rotates cute fashion pics from Pinterest! But, wow, she’d look so good in those outfits!

4. Plan a Salon Day
You can get pedis and you might as well get haircuts and have someone do your makeup for you. I mean, since you’re already there. Your mom is in it to hang out with you and create a memory, says Bahar, so she should be down to spend some time at a salon. Since stylists are experts at steering people in the right direction, let someone else do your dirty work. Mention a style you think would suit her, sit back, smile, and nod. Then, rave about the end result.

5. Offer to Help “Clean Out” Her Closet
A.K.A., “help get rid of all of the crap she’s been holding onto for way too long.” A subtle approach is key to getting your mom to buy into the idea of a makeover, says Bahar. So while you’re sifting through her stuff, you can casually sneak in a comment that mock turtlenecks aren’t as big these days or that maybe it’s time to let her favorite “Crocodile Dundee” hat go.

6. Start Spouting Out “I Read That…” on Repeat
Like, “I read that dark wash jeans are really flattering,” or “…color-blocking is slimming” or “…no one in their right mind would be caught dead in a fanny pack and visor.” Okay, maybe not the last one, but you get the point. Saying “I read that” puts a layer between you and the advice, so it’s not like you’re telling her what she should wear. I mean, you just happened to read it.

7. Ask to Go Shopping with Her
This is what you’ve been waiting for—your chance to build something from the ground up! Get ‘em, girl!!! Unfortunately…Bahar says it’ll go over better if you let your mom choose where you shop, even if it’s a discount warehouse currently offering a buy one, get one free sale on polyester pants. If that’s what your mom prefers, guide her by grabbing lunch first near some boutique-y shops or a mall, and talk about the cute stuff you see in the windows. Then, pop into a few after you eat to look around.

8. Use the “Just Try It on” Tactic
My mom used to use this on me when I was a teenager, and it’s freaking genius. If your mom balks at an outfit that you know would look amazing on her, say, “Just try it on for me!” When she reluctantly puts it on, gush about how amazing she looks. Then, encourage her to look at herself in the full-length mirror outside the dressing room where a saleswoman is conveniently hanging out—she’ll back you up. It’s a perfect psychological trick that actually works: When a few people tell you that you look fantastic, you start to believe it. And that’s how I ended up with more than a few dresses that would have put Shirley Temple to shame.

9. Buy New Stuff for Her
If all else fails, start gifting your mom with new clothes. She’ll feel obligated to wear them, at least when you’re around, and will eventually start to feel more confident in them. Being patient with the process is key, says Bahar—it’s pretty unlikely that your mom is going to start dressing like Helen Mirren overnight. But down the road…you never know.

10. Set Fire to Her Closet
Just kidding! Kind of…

All gifs courtesy of giphy.com

RELATED: 18 Mom Friends Every Woman Has

5 Ways to Deal With Stanky Feet

5 Ways to Deal With Stanky Feet

Because your cute new slip-on sneakers shouldn't come with a side of funk

Nobody ever said feet were supposed to smell like Chanel No. 5. And even the most well groomed tootsies are going to be a little reekish after they’ve been stuffed in a pair of leather boots all day. But if you catch a whiff of something foul each time you unlace your kicks, then we need to warn you: What you’re smelling is the presence of an overgrowth of bacteria or fungus on your feet. Time to figure out what’s causing it and take action.

“These microbes thrive in dark, damp conditions—like the insides of shoes,” says Joseph Sciandra, a podiatrist in Buffalo, New York, and president of the New York State Podiatric Medical Association. Winter is prime time for stinky feet, says Sciandra, thanks to the heavy shoes we keep our feet warm in for hours on-end. Another funk culprit are those super trendy (and totally comfy) slip-on sneakers, which a lot of women wear sans socks. “I see this in my practice: Without the socks, your feet sit in a sweat bath all day, and that breeds germs that cause odor,” says Sciandra. Fight the funk without giving up your favorite kicks with these tactics.

1. Don't Go Sock-less
We hate to sound like a broken record, but your feet have more sweat glands than any other body part, so this really is important. When you wear any kind of closed-toe shoe, even thin cotton-blend socks act like sponges, soaking up sweat and preventing your feet from becoming germ colonies, says Sciandra. Socks made of synthetic fabrics designed to wick away perspiration work well, too, as do those made from a wool-blend, he says. Change them at least once a day—more if you work out.

2. Throw Your Feet a Tea Party
When your tootsies are really raging, go with this home remedy: steeping them in a bath of black tea for 20 minutes daily. The acid in black tea kills microbes and closes up pores, so feet stay drier, according to the American Academy of Podiatric Practice Management. Use two tea bags per pint of water, then cool the tea before you soak.

3. Spray Your Dogs Down
A couple of spritzes from an antifungal foot spray once a day will help keep the stench under control, says Sciandra. If you’re not a fan of aerosols, sprinkle on an antifungal powder instead. Once you’ve sprayed or powdered up and your feet are dry, layer on the socks. It's also not a bad idea to spritz or powder inside your shoes before putting them on.

4. Rotate Your Kicks
You know how you generally won’t wear the same pair of jeans two days in a row so they have time to air out a little? It’s the same principle with your shoes. “Wearing the same shoes every day prevents the sweat from your feet from fully drying, contributing to odor,” says Sciandra. Alternate your kicks so you wear each pair no more than every other day. (Just don’t make them two pairs of high heels in a row.) And if you’re a daily gym-goer, consider investing in two pairs of athletic shoes, then switching off.

5. Free Your Feet When You Can
Slipping off your shoes under your desk when you’re sitting at work or in the car during your commute just gives them a little extra time to air out so fresh oxygen can circulate and fight the growth of bacteria and fungi, says Sciandra. (But for your seatmate’s sake, don’t unlace them if your commute involves public transportation, please!)

How to Get Sexy Legsâ€”Using Makeup!

How to Get Sexy Legsâ€"Using Makeup!

Show off those stems, even in the dead of winter.

This article was written by Philip Picardi and repurposed with permission from Refinery29.

Perhaps the cruelest reality of holiday dressing is that you're constantly finding yourself in a skirt—in the dead of winter. This is less than desirable for many reasons, especially when pesky red bumps and dry skin come into play. But you don't want to hide behind tights for every party, either.

Nobody understands this conundrum better than makeup artists and self-tanners. We called upon the expertise of James Read (who's tanned Beyoncé herself), Charlotte Tilbury (who's worked with almost every supermodel ever), and Rose-Marie Swift (founder of RMS Beauty) to find out the best tricks for getting gorgeous legs in a flash.

Start By Scrubbing
We're guessing you may not have time for a full shower before every single party. In the event that you do, consider a salt scrub. It may sound counterintuitive to buff away at your legs when they likely feel rather fragile and dry, but sloughing away that dry skin is essential for an even canvas. It provides the ideal, blotch-free base for self-tanning. "Exfoliate two hours before tanning if you can," says Read.

Know How to Apply It
Wash Off Tan can be incredibly intimidating once it comes out of the tube: It's a bronze gel with hyaluronic acid that imparts an instant tint to the skin. "You can mix it with your moisturizer for an illuminated look," says Read. "Otherwise, apply it to a proper tanning mitt, and use long, sweeping strokes to ensure the color is blended evenly. Allow to dry for a few minutes to assess the color payoff, and then apply a second coat if desired." Save the feet for last—you'll want the bulk of the color to appear on your legs. If your legs are dry, make sure to moisturize your kneecaps and feet right before application. A big plus: This dries really fast.

Use A Body Gel
Before you start layering products—and especially before you put on any clothing—it's wise to follow up with a body gel. Read recommends after-sun versions because they reduce inflammation while trapping moisture, which is ideal for quelling skin post-UV exposure. In this case, however, it seals the tint while providing a dewy, cooling base. Think of it as a makeup primer for your body: Use it even if you haven't self-tanned, and you'll love the results.

Click HERE to see how you can wear makeup on your legs from Refinery29!

9 Superfood Smoothies Guaranteed to Make You a Morning Person

9 Superfood Smoothies Guaranteed to Make You a Morning Person

Feel stronger, rejuvenated, and ready to kick ass—all before 8 a.m.

We're baaaaack! After last week's hiatus (hope everyone had a splendid holiday!), "Share Your Smoothies" has returned to kick off a brand spankin' new year of healthy, delicious, and all-around amazing sips from Instagram to you. And what better way to prep for 2015 than with superfoods? Here are some creative ways to throw the healthiest foods in the produce aisle into your blender.

The superfood: Greek yogurt
Enjoy it with banana, strawberry, milk, and chia seeds.

The superfood: Acai
Blend it with almond milk, banana, mango, raspberries, ginger, and vanilla. Then, top it with almonds, granola, chia seeds, and more raspberries. Voilà!

The superfood: Spinach
We're kind of obsessed with the minty hue of this banana, pear, avocado, and spinach drink.

The superfood: Chia seeds
When you mix them with a banana, cashew butter, coconut oil, oat milk, and a variety of berries, you have a glass of pure amazingness.

The superfood: Hemp
Who wouldn't want to start their day drinking this mango, pineapple, yogurt, pineapple juice, coconut water, maca, and hemp smoothie?

The superfood: Wheatgrass
The healthy vibes from this spinach, basil, wheatgrass, banana, persimmon, avocado, and coconut smoothie are calling your name! Add chia seeds and cocoa nibs for an extra crunch.

The superfood: Pomegranate
A nut milk, pomegranate, banana, maca, acai, ice, and coconut flake smoothie sounds pretty delightful right about now.

The superfood: Kale
Escape the winter blues with this tropical combo of watermelon, passion fruit, mango, kale, parsley, mint, kiwi, bee pollen, and goji berries!

The superfood: Goji berries
You'll definitely want seconds of this apple, lemon, coconut, goji berry, banana, vanilla, cinnamon, and amaranth smoothie.

Want to see your delicious concoctions on our site? Next week, we'll be sharing smoothies with #PassionFruit in them. Tag @WomensHealthMag in your #PassionFruitSmoothie photos on Instagram for the chance to be featured. Just remember to include the entire recipe in your caption so our readers know how to recreate your yummy concoction.

The Magic of Yoga

The Magic of Yoga

Fitness

The Magic of Yoga

courtesy of Shutterstock

Every year, it’s the same story: On Dec. 31, you vow that this is the year you’ll hit the gym five days a week and go cold turkey on potato chips to lose weight.

Sound familiar? You’re not alone. Most people know how weight loss works but can’t seem to act on it. “Weight-loss experts think they just need to yell louder when they say to exercise more and not eat unhealthy food,” says Timothy McCall, M.D., author of Yoga as Medicine: The Yogic Prescription for Health and Healing. “Everybody gets that message. The problem is, we aren’t giving people a means to implement those changes.” Sure, that resolution to work out like crazy and eat like a cavewoman may help you drop a size—but it’s hardly enjoyable. A more pleasant and doable option: letting yoga tone your body and mellow your brain.

So how does slow-moving yoga (where you only occasionally break a sweat) help you lose weight? It’s the cumulative benefits, many of which link back to mindfulness. “Yoga evokes dozens of mechanisms—it can burn calories, stretch the body, condition the cardiovascular system, reduce cortisol levels, lower blood pressure and even improve brain function,” says McCall. “Taken together, you get big results.” Any kind of yoga helps, whether you’re hitting the studio several times a week or developing a 10- to 15-minute daily home practice with a YouTube routine or DVD.

Make better choices
Yoga’s biggest weight-loss contribution is helping you chill out. “Stress is the primary issue in weight loss,” says Brandt Bhanu Passalacqua, a certified yoga instructor and author of Peaceful Weight Loss Through Yoga, whose own practice helped him drop 100 pounds. &ldqu o;The people who come to me already know everything they need to about how to lose weight. But they feel too busy to take care of themselves.” There’s even a physiological reason stress keeps that muffin top intact: “Many of us are walking around in fight- or-flight mode, pumping stress hormones, including cortisol, into our bodies,” McCall says. “Cortisol is associated with binge eating; high levels cause calories to be very efficiently turned into fat. It’s a double whammy. Yoga has been shown to lower cortisol.”

During yoga, you’re reminded to switch off your brain and focus on the present. In that sense, the practice is similar to meditation—and both breed mindfulness, key for helping you implement the healthy habits you ID’d on New Year’s Eve. “Yoga helps you slow your mind and create more space between thoughts so you notice when a moment of choice is upon you,” says Ashley Turner, a y oga and meditation teacher in Marina Del Rey, Calif. “You’ll start to ask yourself, ‘Do I have the third glass of wine?’ or ‘Do I go for a run?’ Mindfulness helps you observe your thoughts, so you realize you have a choice.” You don’t need to polish off the pizza or finish another season of Homeland tonight. Acknowledging that, Turner says, can be truly empowering.

Nix emotional eating
Another way mindfulness can peel off the pounds: Being aware of how much you’re consuming can help you push away your plate before you overeat. “Mindfulness trains your nervous system and sensory organs to be more sensitive,” Turner says. “You’re more aware of the effect of food and can ask yourself how you feel after eating it.” In a study in the International Journal of Yoga Therapy, 1 9 overweight people who completed a five-day yoga and mindfulness program were, on average, 17 pounds lighter a full year later. Cutting out careless noshing, it seems, has lasting effects.

In addition to helping you eat more intentionally, yoga can also teach discipline, says McCall. “In yoga class, you learn that you can stay in a pose even though you might like to come out of it,” he says. That’s like boot camp for your willpower muscles. “In turn, you realize that you can skip the chocolate ice cream even though you think you really want it.” Certain yoga moves serve as life practice, too. Take, for instance, Triangle pose. “In this asana, you create tension in your body and then let it go,” says Aruni Nan Futuronsky, a program advisor for Kripalu Healthy Living programs. “Off the mat, you see that you can let go of tension without having to resort to doughnuts as a coping mechanism. Once you’ve mastered that s kill, it applies to anything.”

Retrain your brain
The other key benefit you’ll get from yoga is flexibility— the neurological kind, not just getting as bendy as Madonna. “The conventional wisdom used to be that the brain’s architecture was fixed,” says McCall. “Now neuroscientists are finding that the brain is constantly rewiring itself and forming new connections in a process called neuroplasticity.” Anytime you do, say or think something, you’re more likely to do so again, he explains. “When you repeatedly have certain thoughts or actions, you tend to strengthen those neurocircuits. When you face adversity with calmness in your practice, you repattern your nervous system not to freak out so much, so you’re not getting cortisol jolts and are less likely to overeat. You can literally change your mind.” All without spending hours on the Elliptical or subsisting on diet food. Just like that, your weight loss resolution is finally within reach. Om run!

Meditate to Lose Weight
No time for a yoga class? Meditation also builds willpower— and it’s easier than you think. Yoga and meditation guru Ashley Turner shares her tips:
Start Slow “Nose breathing calms the nervous system,” Turner says. “Close your mouth and simply lengthen your breath to 4 slow counts in and then 4 counts out.”
Take the Next Step “Once you have that down, add what I call ‘four square breaths,’ which is inhaling for 4 counts, pausing for 4 counts, exhaling for 4 counts, then pausing for 4 counts,” she says.
Stay Positive If just thinking about all that breathing has you panting, you can try meditating with affirmations instead. Identify your biggest se lf-criticism, like your eating habits or your body image, then turn that problem into a positive outcome, Turner says. “Your affirmation could just be as simple as ‘I will be healthy and fit,’ or ‘I choose to make my well- being my highest priority.’ Repeat that 10 times or more. One of the biggest challenges of weight loss is that you focus your attention on what you don’t want—like being overweight or having love handles. This way you build confidence from the inside out.” —Emily C. Johnson

6 Telltale Signs Guys Think You're Clingy

6 Telltale Signs Guys Think You're Clingy

Our resident Guy Next Door drops some truth bombs.

The first date went well. The second, even better. Things seem to be heating up between the two of you, so you take the logical next steps: You change your Facebook status to "in a relationship," plot out a month's worth of romantic dates, and ask him to blow off his Sunday night football ritual to meet your parents instead.

Too much? Well, yeah. You have to pace yourself. A successful relationship should feel more like salsa dancing than a football tackle: If you hurl yourself at a guy headlong, you'll scare the crap out of him. But if you step gracefully forward and then move back, giving him a chance to follow, you two will fall into a groove together. Sometimes you're moving toward each other; sometimes you're stepping away. But as long as you keep feeding off of each other's energy, the intensity will build—and nobody will end up face-down in AstroTurf.

The problem with acting clingy is that it puts your guy on the defensive. Can it go both ways? Sure. Guys can be clingy, too. But that's not what we're concerned with here. We're addressing those ladies who come on too fast, wrap up too hard, and don't let go. That's not you, right? To find out for sure, read on for the behaviors that can make or break a relationship.

Cool: Leaving your panties at his place
Clingy: Leaving your toothbrush at his place

Strategically forgetting some lacy lingerie is a sexy way to say, "Don't forget about the awesome night we had." In contrast, stashing your toothbrush in his medicine cabinet says, "Don't think for a minute that we're just having casual sex." Look—if you're sleeping over at his place on the regular and you think it'd be easier to leave a few toiletries behind, just ask him if it's cool. Give him an opportunity to say yes. Then he won't feel like you're forcing yourself into his life.

Cool: Sympathizing with his dislike for his ex-girlfriend
Clingy: Expressing disdain for his attractive female colleague

He hates his ex? Fine—then you can, too. But if he has professional respect for a busty colleague who wears killer heels, you just have to accept it. That shouldn't be a problem if you trust him, but if you're feeling insecure, just talk to your dude. But don't put him on the defensive: "I feel uncomfortable because she's so pretty" is a lot better than "That girl Tammy seems like a bitch." Jealousy is a particularly malignant form of clinginess, and if you let it in, it can create resentment, miscommunication, and a host of other relationships problems.

Cool: Turning down a friend's invite because you've already made plans with your guy
Clingy: Blowing off your friends every time your guy casually suggests hanging out

You know what's sexy? Independence. Unless your guy's a control freak, he wants you to have a life that runs smoothly, even when he's not dictating the next move. It's okay to occasionally have other plans. In fact, it's a good thing. When he offhandedly suggests that you two watch the entire Die Hard marathon on Friday night, you can say no. Try this: "I'm busy Friday. How about dinner on Saturday instead?" Of course, don't pretend to be busy if you're not. That's a problem, too.

Cool: Leaving the bar early and telling him to call you tomorrow
Clingy: Sticking around but acting upset because he's not ready to leave

If you're tired, bored, or worried about waking up early for work tomorrow, give him a kiss and take off. It's no big deal. What is a big deal is sitting quietly and stewing because you just assumed he'd leave when you did. He'll notice, even if he'd rather not. And what he'll take away from the silent anger is that you think your desires should always come before his.

Cool: Texting when he's 10 minutes late for a date
Clingy: Texting "what's up?" every time you're bored

A "what's up?" text is like saying, "I need attention now!" So if you're thinking about him, be direct about it: "Just thinking about you. Hope you're having a great day." That way you're not forcing him into a conversation that he may not have time for.

Cool: Checking in when he's out of town for a weekend work trip.
Clingy: Checking in when he's out on the town with his guy friends.

Curious about what he's up to? Ask him the next time you see him. Otherwise your impatience might come off as clinginess. Texting questions like, "Are you having fun?" Or "What are you guys up to?" is annoying at best and suspicious at worst. Plus, when he's out having fun, he'd like to imagine you doing something you love, like reading, knitting, catching up with your mom—whatever. Anything's better than sitting by the phone waiting for an update.

Why Does Running Sometimes Give You the Runs?

Why Does Running Sometimes Give You the Runs?

And how to put the brakes on those inconvenient potty breaks

Somewhere between the fiber-free energy bars, mid-race port-o-potty lines, and marathon signs that read, “One more mile until you can poop!” one thing becomes clear: Running gives you the runs.

But why? For one, it gets your blood flowing fast, says exercise physiologist Greg Justice, founder of AYC Health & Fitness in Kansas City. “By increasing your breathing and heart rate, running helps to stimulate the natural contraction of intestinal muscles that contract to efficiently help move stools out quickly.” What’s more, if you’re going on a long run, it does this for an extended period of time—after all, a quick sprint won’t give you the squirts.

When your body is in a hurry to get blood—and its oxygen—to the muscles that need it, it also reroutes blood away from your intestines, speeding up how quickly food makes its way through your gut and increasing your risk of diarrhea, according to Shawn Khodadadian, M.D., a gastroenterologist with Manhattan Gastroenterology in New York City. Plus, running changes the levels of digestion-promoting hormones circulating through your gut, further speeding things up.

Meanwhile, stress over your longest-ever long run or a competition can spur the release of cortisol and adrenaline, says Albert Matheny, R.D., an exercise physiologist, trainer, and nutrition coach at Soho Strength Lab in New York City. Enter, nervous stomach.

A photo posted by Stacy. Jax's mom. Runner. (@stacy_stace_stay) on Nov 11, 2013 at 4:05pm PST

RELATED: 101 Greatest Running Tips

All of that holds true for any endurance exercise: The longer your blood is pumping (and away from your heart), the longer your body is exposed to prime poo-producing conditions. But running in particular holds a special place in our bathrooms, says Justice. Why? Because it literally shakes the crap out of you.

“The two issues you’re dealing with while you’re running are gravity and changes in blood flow to the digestive system,” he says. “When you run, you’re jostling the lower intestines, which produces rapid movement of fecal material down the descending colon toward the rectum. The pounding motion has an effect on the descending colon that is much like hitting the bottom of a bottle of ketchup, forcing everything toward the exit.”

Before we leave you to reflect on that image, it is good to know that there are some ways to eliminate the need to eliminate during your runs.

Caffeine, dairy, high-fiber foods, and liquids all promote digestion, making nature more likely to call mid-run, says Justice. Now, while that’s no excuse to lay off the liquids—they are vital to fueling your runs and preventing dehydration—you may want to avoid big meals within three hours of a long run, says Khodadadian. And the night before a race, Justice recommends limiting or altogether cutting your intake of caffeine, dairy, and fiber. That's why, when you carbo-load, you should opt for simple carbs rather than fiber-filled complex ones like whole grains. If you are especially sensitive to these digestion-revving foods, you may want to taper your intake of them up to a week before race day. Matheny also suggests trying to go number two before heading out on any long runs.

A photo posted by tina (@fitnhappi) on Dec 12, 2014 at 4:07am PST

You also should pay attention to your race-day fuel plan. Many energy gel packs contain caffeine, which increases gut contractions to make you have to go, like, now, says Khodadadian. However, since caffeine can give you the extra oomph you need to fend off mid-run fatigue, you should play with how much you do or don’t consume before race day to find the right balance for your body.

Follow these tips, and your feet will hopefully be the only thing doing the running.

How 4 'Today Show' Hosts Plan to Improve Their Health

How 4 'Today Show' Hosts Plan to Improve Their Health

Willie Geist is joining a "cult," for instance.

In need of some New Year's resolution inspiration? Check out what these four Today Show hosts are hot to try this year:

Tamron Hall
"I want to explore more workout options, whether it's a new class or DVD. I'm not big on gyms, so the hunt is on for something short, effective, and fun."

Willie Geist
"My wife has been cycling a lot lately at Flywheel, and she's almost convinced me to join that cult."

Al Roker
"I'll be aiming to get to bed earlier. Sleep is so important to overall health, and I've been falling woefully short every night."

Natalie Morales
"I'm going to try to eat more of a Paleo diet: More lean proteins, vegetables, and fruits; less carbs and processed foods. And, as impossible as it seems, I'm going to continue trying to limit my wine drinking during the week!"

Tune in to Today this month for more from the hosts and Women's Health on ways to ramp up your 2015! Visit Today.com for more info and TV listings. And for even more ways to make 2015 your best year ever, pick up the January/February issue of Women's Health, on newsstands now.

Tuesday, December 30, 2014

What a Doctor Wants You to Know About Queefing

What a Doctor Wants You to Know About Queefing

This is essential info, people!

Picture this: You’re in the middle of having the kind of sex that fantasies are made of. You’re going at it, totally lost in the moment, when your vagina lets out a noise that sounds suspiciously like you had too many beans for lunch. It could qualify as a record-scratch moment, but it doesn’t need to. You just queefed, NBD. Here’s what you’ve got to know about what you may have, up until now, thought of as vagina farts.

What Exactly Is a Queef?
“We don’t devote any education to this in residency, but I tell patients it’s a very normal thing,” says Mary Jane Minkin, M.D., clinical professor of obstetrics and gynecology at Yale Medical School. “It’s different from expelling gas from your rectum, which happens because of bacterial activity in the gut.” Queefing is the result of a trapped pocket of air getting pushed out of your vagina. “The vagina isn’t a straight tube. It has folds called rugae that are like wrinkles. One can imagine how air could get trapped there."

When Does Queefing Happen?
It often occurs during sex, when a penis going in and out of a vagina can displace the air inside of it. “It can happen during any position and is usually fairly quick,” says Minkin. Of course, that's also just about the last time you would want to rip one. A queef can also slip out during exercise, like when you’re getting into downward dog or knocking out the last set of crunches.

Is There Any Reason to Worry?
Not at all, says Minkin. “Queefing is of zero health consequence." The one thing she does note that’s slightly related is if someone blows into a pregnant woman’s vagina, there’s concern that the air can get into her pelvic veins and create the risk of an air embolism. “You know how people get nervous when there’s an air bubble in an IV? It’s the same concern: what if the air gets into the vein and travels to the heart or lungs or fetus?” Although it sounds freaky, Minkin says the worry is more theoretical than practical. “I’ve been out of medical school for almost 40 years and have never had a case of that,” she says.

How Should You Handle It During Sex?
Since Minkin says there’s no mysterious secret to avoiding a queefs, it’s best not to be afraid or ashamed of them. It’s a natural bodily function, so you should laugh about it and continue along with business as usual. “I would hope you’re comfortable enough to talk about something like this with the person you’re having sex with,” says Minkin. “Just joke about it and keep going. These things happen!”

8 Men Reveal Their Secret Sexual Fantasies

8 Men Reveal Their Secret Sexual Fantasies

They get extra credit for creativity.

Everyone has sexual fantasies, and that’s a good thing—they can take regular ol' sex into straight-up OMG amazing territory. Apart from being like an X-rated On Demand movie that makes anything possible in your own mind, fantasies are also interesting when you want to get a peek into what really makes a guy tick. We reached out to real men for the no-holds-barred truth when it comes to the absolute hottest fantasies they usually keep private. Take a look at their responses, and file them away as inspiration for a night when you want to spice things up a bit.

“My fantasy starts with a good friend I've known for a while but never hooked up with. One night we're out at dinner, and we bump into her sexy cougar of a boss. Her boss is tall, in her early 40s, and has a banging body. After a few drinks, we all go back to my apartment, where my friend goes in for a kiss while her boss is out of the room. For me, there's something really sexy about seeing a girl only as a friend and within minutes having that switch turned. We're a little worried when her boss comes back and sees us making out on the couch, but that fear soon turns into excitement as her boss takes off her jacket. After some wine, we make our way into the bedroom, where my friend and her boss take off their clothes and start kissing. At some point, her boss, who has some experience with threesomes, brings me in. I first have sex with my friend while her boss looks on approvingly. While I'm recovering, the two of them go at it, and after a while, I join in again. H er boss leaves, and the next day my friend and I have the best morning sex imaginable.” —Sam L.

“A fantasy isn’t really about a situation that builds to a moment. It’s about a moment that happens unexpectedly. I like the idea of a sexy maid or maybe a hot nurse or teacher. The sex is followed by some good food. Fantasy over.” —Winston C.

“I’m gonna have to go with sex during winter hiking and skiing. You climb a mountain with an axe and spikes and tons of warm gear and ski down. At night, you stay in a tent that by morning is buried in snow. I’ve always thought it would be so sexy to have to share warmth to survive and end up having passionate sex. It wouldn’t be the hottest—you’d be dirty, sweaty, and cold all at once. And you wouldn’t be able to be naked or comfortable, but both of you would be so into it that you wouldn’t care.” —Nathaniel Z.

“I would have to say I like imagining myself having lesbian sex with my wife. Mostly because the idea of what it feels like to be the opposite sex during the act of sex is a turn on to me. Its probably a grass-is-greener concept. I would feel too guilty and not get off if I imagined someone else other than my wife (physical form being unimportant, just as long as its her mind inhabiting a female form). It’s just interesting to imagine body-swap scenarios. According to Freud, I should be pretty crazy.” —Dave R.

“I have this really hot law school professor who’s around 50 years old. There’s something about her that’s tough but still so sexy. My friends and I have even talked about how attractive she is. She also happens to be a lesbian. I sometimes think about what it would be like to hook up with her and her girlfriend. It’s both weird and great to see her in class now.” —Zach A.

“I've never actually experienced role-playing, but I sometimes like the idea of a dominant woman. During sex, I actually prefer a woman to be on top. I find that during sex if I imagine that a woman is indifferent to my feelings, I'm more turned on. I almost want her to selfishly seek her own pleasure, and it makes me feel good to know that I've helped to provide that in any way I can. I also like going down on a woman. I've heard some guys say they don't like doing that, and I'm not sure why. I had a girlfriend once who would even pull my hair a little when I did that, and she'd even put her feet on my back. Those subtle gestures of selfish pleasure were sexy as hell to me, and I can't help but incorporate those into my fantasies now.” —Andrew M.

Why You Should Be Looking At Your Vagina On the Regular

Why You Should Be Looking At Your Vagina On the Regular

Permission to get up close and personal with your lady-parts, granted!

We spent a lot of time talking about vaginas this year—but you should be doing more than just talking about your nether-region. It's also smart to take a good look at what you're working with down there on a regular basis. "It's empowering to educate yourself about your body and note any concerns," says ob-gyn Alyssa Dweck, M.D., co-author of V is for Vagina. "And you may just prevent a bigger health problem in the future."

Studying your lady-parts in a mirror can help you spot new moles, painful or bloody lesions, blisters or fissures, or thick discharge—all of which are reasons to book an appointment with your ob-gyn, stat. "In general, if something shows up that is not normal for you, always check in with your gynecologist," says Dweck.

Granted, knowing what's normal for you takes a little time. "While there are average lengths, shapes, hues, and variations in symmetry when it comes to the vulva, the truth is there really is no 'normal,'" says Dweck. "The issue is what’s normal for you and whether one is having symptoms of distress regarding such."

So grab a mirror and stand in your bathroom with one foot on the floor and the other propped up on the edge of your toilet seat or lip of your bathtub. From this angle, Dweck says you should be able to spot the labia majora (the outer plumper lips of vulva); the labia minora (the inner, thinner lips); the clitoris (or rather, the clitoral hood or covering); the perineum (the area between the rectum and vagina); the urethra (where you pee); the vaginal opening; and the the anus. Here's an oh-so-helpful diagram of female genitals, courtesy of the Office on Women's Health at the U.S. Department of Health and Human Services.

Once you see what looks "normal" for you, you'll be prepared to spot problems the next time around. You can check how things are going down there once every few weeks—although we won't tell if you want to give your lady-parts a look more often than that.

How to Master the #GoodHairDay Selfie

How to Master the #GoodHairDay Selfie

Locks that'll get you lots of likes

Butt selfies, breastfeeding selfies, and topless selfies have all been done. But lately, it seems like celebs have decided to focus on something different in their self-portraits: their hair. With just a little product or a quick trick, you can follow their lead and recreate different #GoodHairDay looks. L'Oreal Professional artist Jennifer MacDougall shows you how.

The Bed-Head Look
As seen on: Miranda Kerr
Get the look: "With your fingers, comb the roots of your hair to one side, and tip your head slightly to that same side," says MacDougall. "If you have more time, grab your flat iron, and create a wave on some pieces by sliding it down the hair strand in an S motion."

A photo posted by Miranda (@mirandakerr) on May 5, 2014 at 10:48pm PDT

The Frizzy-Fierce Look
As seen on: Jennifer Lopez
Get the look: To make sure you don't have too much frizz, MacDougall suggests adding a few drops of oil, such as L'Oreal Professional Mythic Oil Nourishing Oil ($32, lorealprofessional.com) to your palm and then dabbing it on to strands to build back moisture without weighing down the hair. If product isn't available, take the selfie and play photo editor later. "Usually frizz is seen on the outside of the hairstyle in photos," says MacDougall. "Crop your photo tighter to eliminate the frizz. Early Bird is a great filter to help diffuse frizz, as well." You'll also want to avoid shooting a photo with backlight, which can make frizz look out-of-control.

A photo posted by Jennifer Lopez (@jlo) on Jul 7, 2014 at 4:02pm PDT

The Hat-Head Look
As seen on: Beyoncé
Get the look: Apply just a dab of hand cream to your palms, and coat the flyaway hairs under your hat to tame.

A photo posted by Beyoncé (@beyonce) on Oct 10, 2014 at 5:20am PDT

3 Heart-Pumping Cardio Circuits

3 Heart-Pumping Cardio Circuits

Make the gym machines your bitch.

To get a good cardio workout, who says you have to spend 30 to 60 minutes on only one machine? Not certified strength and conditioning specialist Chris Powell, author of Choose More, Lose More for Life. Switching up machines and spending 10 to 15 minutes on each will amp up your aerobic conditioning, burn calories, and give you some great cross-training benefits, he says. To get out of your cardio rut—or even just to mix it up a bit—Powell suggests trying one of the three circuits below. Note: If you'd like, you can always sub in the elliptical for the treadmill.

Cardio Circuit #1: Max Calorie Burn
This circuit’s not-so-secret weapon? Burpees. Thanks to the total-body move, you’ll torch calories during this workout and set yourself up for some crazy afterburn post-session.

How to Do It: Fire up the stairmill to a moderate pace. Before you climb up, bang out three burpees. Then, at the top of every minute of the 15 you’ll spend climbing, hop down and do three more burpees. At the five-minute mark, increase the step speed by one level. At the 10-minute mark, increase the speed by another level.

Once you're 15 minutes in, take your burpee-banging bod over to the treadmill. You’ll continue doing a set of burpees every minute, running at a moderate pace for five minutes, then increasing the speed by 0.5 mph both at the five-minute mark and again at the 10, for a total of 15 minutes.

Cardio Circuit #2: Endurance Challenge
Test your stamina with an indoor triathlon—no pool required. For this workout, you’ll use the rowing machine, a stationary bike, and the treadmill. Your aim: to complete the prescribed distances as fast as you can.

How to Do It: Kick things off with a 3-K (1.9-mile) rowing session, then a 20-K (12.4-mile) bike ride, followed by a 5-K (3.1-mile) treadmill run. Record your times so you can attempt to best them on your next, er, try. “This triathlon is fun because it requires some strategy [both with pacing and timing], and you get to feel great progress with each component completed,” says Powell. “Plus, it’s just so cool to tell people, ‘I did a triathlon today.’” Limited to 30 minutes of gym time? Try a timed circuit of 10 minutes of rowing, 10 minutes of cycling, and 10 minutes of running, seeing how far you can go, distance-wise, with each.

Cardio Circuit #3: A Need for Speed
“The more we move at high speeds, the more we train our body to work efficiently there, greatly improving overall performance,” says Powell. The speed bursts in this cardio circuit have an added bonus: calorie torching.

How to Do It: Row as fast as you can for 20 seconds, and note your pace. Row slowly to recover for 40 seconds. Then, row again as fast as you can for as long as you can, until your pace drops below your initial pace. Recover for another 40 seconds. Go for 10 minutes.

Next, make a beeline for the treadmill. Set it to a one-percent incline, and run as fast as you can for 30 seconds. Walk for one minute. Repeat these short intervals for another 10 minutes.

Finish off with 10 minutes of cycling: Pedal for 20 seconds as fast as you can with the resistance set so that you can spin the flywheel fast yet feel some drag. Then reduce the resistance and spin slowly to recover for 30 seconds. Repeat for 10 minutes. “As a good rule of thumb, your ‘as fast as you can’ should be at about 90 percent of your all-out max—and it will very likely slow down as you go, although your exertion will still feel incredibly high,” says Powell. “The recovery in between the high-intensity bouts is necessary to help clear lactic acid and control breathing, for maximum effort again.”

--
Amy Roberts is a certified personal trainer.

5 Convincing Reasons to Try Role-Playing Tonight

5 Convincing Reasons to Try Role-Playing Tonight

Your sex life will thank you for it.

If the term "role-playing" conjures up images of furry handcuffs and a policewoman outfit—or a desperate couple pretending to be strangers in a bar—then it’s time to leave these old-school clichés behind. Temporarily taking on a different identity in the bedroom doesn’t have to be cheesy—and it shouldn't be something you only view as a last-ditch attempt to recapture some sizzle. Do it right, and it can shake up your bedroom routine in all the right ways, says Ian Kerner, Ph.D., author of She Comes First. Here, five reasons that should convince you give it a try ASAP.

1. You Get to Explore Your Craziest Fantasies
Even the most confident woman can feel ridiculously awkward telling her partner that she’s turned on by men in uniform or that she wants to be blindfolded in bed, says Kerner. Frame these fantasies as part of a role-playing scenario, though, and they come off as fun games—not a weird fetish confession. Next time you’re in bed, get things going with phrases like, “I had this hot dream last night that you were a police officer and I’d broken the law” or “I wonder what it would be like to not be able to see you touch me during sex?”

2. You’ll Engage the Sexy Side of Your Brain
The right stroke or touch can set you on the path to an incredibly hot orgasm. But if you’re not using your imagination, you’re shortchanging yourself in the pleasure department. “Role-playing taps into the mental aspect of sex, and that gives the physical sensation you’re feeling a whole extra dimension,” says Kerner. You’ve heard that saying about how the brain is the most important sex organ? Totally true, and role-playing helps you engage it.

3. Three Words: The Novelty Factor
Role-playing is all about stretching your boundaries and trying out new things—both of which are amazing for your sex life. “When you introduce novelty into the bedroom, your body produces more dopamine, a brain chemical that’s linked to greater pleasure,” says Kerner. If you’re usually the more dominant partner, play against type by reading aloud a scene from 50 Shades of Grey, then acting it out together. Or take things out of the bedroom by meeting up in a swanky hotel room, with you pretending to be secretary to a Mad Men-like boss enjoying an afternoon affair. “These scenarios call for props such as new outfits, a wig, and other accessories, so experiment and see where it takes you,” says Kerner.

4. It’s Actually a Lot of Fun
If you’re afraid you won’t be able to keep a straight face while pretending to be a princess in distress, don’t let that keep you from trying it out. Role-playing has a built-in element of silliness to it, and in the end, it’s supposed to be fun, says Kerner. The point is to feel sexy and excited and break new ground, not to permanently lose yourself in character or become the next Jennifer Lawrence.

5. Your Bond With Your Partner Can Deepen
Role-playing exposes a different side to yourself to your partner, which increases your intimacy. It also compels you to share your fantasies, and that honesty and openness can deepen your connection, says Kerner. Even if you don’t exactly pull things off and your innocent schoolgirl to his stern headmaster scenario was a fail that left you both cracking up, you’ll have that memory to laugh—and bond—over.

Why New Yearâ€™s Resolutions to Lose Weight Often End in Failure

Why New Yearâ€™s Resolutions to Lose Weight Often End in Failure

Don't let it happen to you!

Have yet to make a resolution that sticks? Join the club. By the end of January, 36 percent of New Year’s resolvers have thrown their hands up in the air, said “oh, well,” and probably asked for a piece of leftover holiday candy.

But that’s no reason to abandon the grand tradition of resolution-making: People are 10 times more likely to hit their goals if they actually make a resolution, according to the same study in the Journal of Clinical Psychology. And if you learn from these common mistakes, you’ll be even more likely to hit your weight-loss goal this year.

1. Making a Vague, Results-Based Resolution
These rarely end in success, according to study author John Norcross, Ph.D., a psychology professor at the University of Scranton and author of CHANGEOLOGY: 5 Steps to Realizing Your Goals and Resolutions. “‘I want to lose weight,’ doesn’t take into account all the minute details of what needs to change for the long-run,” says Terese Weinstein Katz, Ph.D., a clinical psychologist, eating disorder specialist and diet coach. ‘I want to eat less fast food,’ ‘I want to eat more vegetables,’ ‘I want to eat less sugar,’ ‘I want to learn to eat smaller portions’ are all better starting points for goal-setting.” These are goals you can work toward each day and that will result in the weight loss you want.

2. Keeping Their Resolutions in Their Head
Writing down your goal can make it seem more real, keep you from tweaking it when things get rough, and strengthen your resolve, says Katz. “Sometimes in writing, too, you can see more clearly what might be unrealistic.” For added accountability, Norcross also recommends sharing your resolution with others.

3. Thinking It Takes 21 Days to Form a Habit
It’s more like three months, says Norcross. So don’t freak out and give up when you’re a month into your resolution and it still feels like work. Be patient, and living healthy will become second nature. “Success, and the self-esteem boosted by that, then opens the way for future steps and goals to be achieved more readily,” says Katz.

4. Lacking Confidence
If you go into something thinking you can’t do it, you’ll be right. But if you think you can, you’ll also be right. Confidence (a.k.a. self-efficacy) is a strong predictor of resolution-keeping success, says Norcross. To boost your can-do attitude, focus on playing to your strengths, and again, don’t get hung up on your weak spots or missteps.

5. Not Tracking Your Progress
Evaluating yourself can be scary, which is why many people don’t do it. But monitoring your progress, whether it’s by measuring your waistline, stepping on the scale, tracking your workouts, or journaling what you eat—can up your chances of following through with the changes you need to make every day. Bonus: Tracking allows you to recognize and celebrate milestones along the way, a process that’s vital to keeping you confident and motivated.

6. Getting Discouraged by Slip-Ups
They can be disheartening, but successful resolvers use slip-ups to strengthen their determination, says Norcross. Just recognize your mistake (no beating yourself up) and move on. Did that junk food binge make your stomach sick? Remember that feeling the next time you’re tempted to swing through the drive-thru.

7. Going on Crash Diets
Losing weight quickly is tempting, but extreme dieting is grueling and will eventually make you want to throw in the towel. Plus, it can actually prevent weight loss. “When our bodies don’t get enough calories, they can go into ‘starvation mode,’" says Tori Holthaus, M.S., R.D., founder of YES! Nutrition, LLC. "Our basal metabolic rate is lowered to compensate for our inadequate energy intake, making it harder to lose weight and causing weight regain once calories are normalized." She recommends instead focusing on making small changes that you can stick with throughout the year.

8. Not Addressing Why You Have Gained Weight In the First Place
To lose weight and keep it off, you have to combat the issues that made you put on an extra few pounds to begin with. “There’s often an emotional attachment or a true addiction to overeating," says Katz. "This is especially true when it comes to comfort foods, sugars, and certain starches." Have a heart-to-heart with yourself—or even a professional—about the root of your weight gain, whether it’s stress, a super-tight schedule, or having an unhealthy relationship with food. You need to ease these burdens in order to make a sustainable change.

9. Being Unrealistic
In theory, it would be great if you cooked all of your meals and ate Brussels sprouts on the regular, but if you don’t have time to cook and think the little green orbs taste like farts, then that’s probably a terrible plan that will leave you feeling defeated. “Having realistic expectations helps you to form goals that fit with your real life and your individual needs and personality—so that you can be successful and feel good about that,” says Katz.

What Got These Infamous Bachelors to Finally Settle Down?

What Got These Infamous Bachelors to Finally Settle Down?

We thought we’d never see the day.

First, Matthew McConaughey put a ring on it. Then, Maroon 5 singer Adam Levine followed suit. But when George Clooney said I do to Amal Alamuddin in September, it became official: This year marked the end of the perma-Hollywood player. It begs the question: After being happily single for so long, why did these guys finally decide to settle down? Jenn Berman, a licensed therapist practicing in Beverly Hills, discusses what made Tinseltown's hottest commitment-phobes tie the knot.

George Clooney
The actor was known for his revolving door after his divorce from Talia Balsam in 1993. He dated a variety of women, committing to Stacy Keibler for a couple of years before meeting Amal Alamuddin—a lawyer with a B.A. from Oxford University and a J.D. from New York University. Berman says George was likely impressed by Amal's smarts and successes. “This is a woman, a partner, who probably challenges him," she says.

Adam Levine
Berman says that tying the knot is about timing in 50 percent of cases for men—and that this was most likely the case for Adam when he proposed to model Behati Prinsloo. “Our needs change as we grow up,” says Berman, who suggests that Adam was probably tired of doing the no-strings-attached thing.

Matthew McConaughey
For its November 2014 issue, GQ asked Matthew why—after being with Camila Alves for years and already having children with her—he decided to tie the knot with her. His answer? "I had to get to the point where I saw it as more than just the thing to do. I wanted to really want to." Berman explains: "Priorities change as men mature, as they become fathers. It can make them want to provide a more stable environment for their children, as well as for themselves."

Monday, December 29, 2014

How to Be the Life of the Party—Even When You're Feeling Socially Awkward

How to Be the Life of the Party—Even When You're Feeling Socially Awkward

Every party has a pooper, and it's SO not going to be you.

Some people have it easy—they swan around parties, sprinkling bits of their personality onto people who can't help but fall for them, whether it's as a friend or something more. If you're more of the awkward type, it can seem like social butterflies learned a lesson in grade school and you were out sick that day. No need to worry! These solutions for awkward party situations will have you spreading your social wings in no time.

The Situation: You Don't Know Anyone
"The thing that separates social butterflies from other people is their energy," says Morgan Evans, production coordinator at Eventique. "They have this carefree, approachable spirit that's just contagious. People are drawn to them because of it." So if you're feeling shy because you don't know a single person at the party—maybe the person who invited you hasn't arrived yet, or you only know the hostess, who barely counts because she's totally swamped—immerse yourself in your surroundings. Although relying on your phone may seem like a no-brainer, it actually gives off a standoffish vibe. "When we plan events, we see it as creating a moment for guests that they'll hopefully remember years down the line," says Evans. "You can't fully experience it if you aren't present in the moment, especially if you're on your phone to dispel any awkwardness." So tuck anything distracting away, and look around for someone you want to talk to.

The Situation: You're Not Sure How to Make the Approach
So you've found someone who looks intriguing, whether it's two girls having fun at the bar, a new coworker, or a dapper-looking gentleman. But how do you actually strike up a conversation? "Zero in on your likely candidate, and walk right up to them," says Anna Post, etiquette expert and co-author of Emily Post's Etiquette, 18th Edition. "Not too fast, but if you hang back too much, everyone gets unsure of what you're waiting for." Make eye contact with people, smile, and wait for them to finish their thought. "As soon as they do, that's when you make an introduction that prompts them to also introduce themselves," says Post. "If it were a new coworker for example, you could say, 'Hi, I'm Jane. I think I've seen you around.'" The key here is striking the right balance between barging into someone's conversation and approaching him or her so reticently that he or she just becomes confused.

The Situation: You Need to Abort an Awkward Conversation
What happens if you're cornered by your friend's sloshed former college roommate? This kind of delicate situation requires a mix of body language, good timing, and kindness. "If a conversation is going on forever, when the person draws breath, use your body language to start disengaging," says Post. You can step back, nod your head, and start turning away a bit. Then say something like, "I'm so sorry, it's been great chatting, but if you'll excuse me." It's tempting to come up with some excuse about why you need to go, like that you need to use the restroom or get another drink. Do your best to resist the urge! "Sometimes people will say, 'Oh, me, too!' then follow you right to the bathroom or bar to keep chatting away," says Post. Of course, if you do actually need to leave the conversation for a purpose, you can say that. Just make sure it's true. Above all, Post says, be nice about it.

The Situation: You're Terrible at Introductions
It should be so easy to introduce one person to another, but in reality, there are countless ways to mess it up. Here's the right way to do it: "Boss Lady, this is my boyfriend Matt. Matt works over at XYZ Law Firm in such-and-such department. He also loves to fish, and I know you just went on a fishing trip." This accomplishes two important things: You're talking to the person you'd most like to honor first (your boss, rather than your boyfriend), and you're adding thoughtful details that will help the two people connect more easily.

The Situation: You Do Something Totally Embarrassing
Whether you spill your drink or trip and fall in front of everyone, your best bet is to laugh it off. Remember what Evans said about social butterflies having a carefree energy? There's no better time to exhibit that than when you want the floor to open up and swallow you whole. "If you can, just turn it into a joke," says Evans. And if someone else has embarrassed herself, Evans says it's only kind to try to distract the guests so everyone isn't gawking over someone else's mortification. Post is of the mindset that the only time anyone should ever actually be embarrassed is if she's being disrespectful, unkind, or inconsiderate. "Otherwise, doing something like getting food in your teeth or forgetting someone's name happens to all of us," she says. "Your reaction tells other people how to react, so if you smile, say 'whoops,' apologize if necessary, and move on, other people will, too."

All gifs courtesy of giphy.com

How to Have a Super Luxurious New Year's Night In

How to Have a Super Luxurious New Year's Night In

Get excited: Silk pajamas are involved.

Can you believe that it’s almost time to ring in 2015?! If you’re still scrambling to figure out your New Year's Eve plans, I have the perfect idea for you: Stay home!

Now, before you decide that I’m out to to ruin your fun, hear me out. Sure, you could spend your night in a dirty, crowded bar where you can barely hear yourself think…or you could create a cozy and luxe evening in with the person you care about. As much as my husband, Todd, and I love a night out on the town, we've found that a romantic evening at home can make for just as special of a memory.

Keep these few pointers in mind, and, with a little effort, it’s way easier to create one than you think! All you need to do is…