The Bettie Page Guide To Body Confidence

The Queen of Pinups inspires women of all sizes and shapes to embrace and express who they are, as they are. Read on for eight Bettie-inspired ways to feel great about yourself.

Photos courtesy of Rizzoli.

BY TORI RODRIGUEZ

Bettie Page knew "exactly the right poses to make her body look perfect," says famous pin-up photographer Bunny Yeager, whose previously unreleased Bettie photos and commentary are featured in the book, Bettie Page: Queen of Curves, by Petra Mason. Indeed, you’ll notice that one of the many things that sets Bettie apart is her expert grasp of how to accentuate her "holy shit!" figure. She was often lifting, reaching, stretching, twisting, and rejoicing.

She had this obvious confidence and unabashed joy, despite all the challenges she faced in her impoverished, abusive childhood and into adulthood. This is probably one of many things that makes Bettie so appealing to women –who now make up the majority of her fan base, according to filmmaker Mark Mori, director of the documentary Bettie Page Reveals All. She inspires women of all sizes and shapes to embrace and express who they are, as they are. Read on for eight Bettie-inspired ways to feel great about yourself.

💃🏻 DO YOU – FOR REAL.

Once turned down by Ford Modeling Agency for being "too curvy," Bettie became arguably the most influential model of all time. She keeps a steady spot on on Forbes’ annual list of top-earning deceased stars, and she’s been a source of style inspiration for everyone from Madonna to Katy Perry. Believe it or not, though, she had no clue she was doing anything special. When Yeager asked Bettie about her pervasive, trendsetting influence, she said, “I wasn’t trying to be anything. I was just myself.” So, take it from the Queen and don’t try too hard. You’re already a badass, even if you don't know it.

💃🏻 STRIKE A POWER POSE.

Bettie knew about adopting powerful postures; her poses were open and expansive.* Studies have since found that putting your body in positions like this can actually boost your confidence and body image. So, make a point of taking up more space: Instead of standing slightly hunched with your arms crossed and your head tilted down, stand tall — with your shoulders wide and your chin up. 

[*The Bettie Page Fitness workout DVDs are purposefully packed with power poses! CLICK HERE to get yours!]

💃🏻 ALIGN WITH PEOPLE WHO BRING OUT YOUR BEST.

Bettie is said to have felt especially comfortable with Yeager because she was a woman (and a pin-up model herself before she picked up the camera), and she was always able to capture Bettie's free and joyful spirit. They only worked together over the course of one summer, but their collaboration made them both legends. Yeager's famous holiday-themed shot of Bettie in 1955 became Playboy's first-ever Christmas centerfold.

💃🏻 TAKE RISKS.

It was rare in Bettie’s time for a woman to go to college, live alone, or support herself — but she did all three. She graduated from college with a teaching degree, but dreamed of being an actress like her icon, Bette Davis. When she was in her early 20s, she moved from her hometown of Nashville to NYC to go to acting school, and she supported herself with administrative jobs before she got into modeling. As a team, Bettie and Yeager were radical, fearless, and trailblazing; here were two young women defying the societal norms of the 1950s, determined to follow their dreams. Even their trips to the beach pushed the envelope: Bikinis were still considered taboo, yet Bettie would typically wear a two-piece — or nothing at all.

💃🏻 KNOW WHAT WORKS FOR YOU.

Yeager noted that Bettie wore the same simple makeup in just about every shoot. Why keep up with the trends when you're setting one yourself?

💃🏻 BE OPEN TO SUGGESTIONS.

While walking on the beach one day, Bettie met amateur photographer Jerry Tibbs, who suggested that her high forehead would work well with bangs. Bettie went home and chopped them herself, and her iconic look was born. Tibbs’s subsequent photos of her kicked off her career.

💃🏻 EXPLORE YOUR CREATIVE SIDE.

Almost all of the bikinis and lingerie you see in Bettie’s photos were handmade by her. She knew exactly which cuts flattered her figure, so she made them herself — and unwittingly became a style idol, as confirmed by her spot on TIME’s 2012 list of the most influential fashion icons in history. Her designs were so unique that a clothing company stole some and marketed them as their own.

💃🏻 BE BODY POSITIVE.

Part of Bettie’s appeal is the boundless joy that seems to jump off the page at you when you look at her photos. “I was...doing my job and enjoyed every bit of it,” she says in Mori’s documentary. She was also clearly comfortable in her own skin, and wasn’t bothered by supposed "imperfections" like cellulite. Bettie reminds us that being real is something to celebrate. 💕

~ This article by Tori Rodriguez originally appeared on Refinery29.com. ~

Breathing Techniques for Less Stress, Stronger Immunity & More Energy

Deeper inhales and exhales may be the easiest route to a happier, healthier existence. Here's how to take advantage

BY TORI RODRIGUEZ

It's crazy to think you could be messing up something you do some 20,000 times a day: inhaling and exhaling. Well, maybe not so much "messing up" as not doing it as efficiently and effectively as you could be.

"When done well, breathing can regulate and revitalize your body, your energy levels, and your mind," says Isaac Eliaz, M.D., director of the Amitabha Medical Clinic and Healing Center in Sebastopol, California. Most people, however, suck in the bare minimum with each inhalation, filling their lungs with half a liter of air (your full lung capacity is at least five to six liters!) and depriving their organs of the O2 they need for peak performance.

The remedy, however, isn't just to gulp more air. The secret to most kinds of beneficial deep breathing — including the diaphragmatic, abdominal, and pranayama varieties — lies in longer, fuller exhalations, which rid your body of carbon dioxide and free up lots of extra space for when you do inhale. Keeping that in mind, read on to reap the many healthy rewards of the almighty breath.

A Stronger Immune System
Deep breathing can build your defenses because of something pretty basic: its relaxation effect. "When you decrease tension and stress, you curb the release of hormones and chemicals that can be detrimental to immune function," says Duck-Hee Kang, Ph.D., R.N., of the University of Texas School of Nursing at Houston, who studied the effects of breathing exercises in women with breast cancer. Breathing techniques have been shown to influence the immune response by reducing levels of pro-inflammatory cytokines — molecules that can cause inflammation in the body and brain.

Find Your Breath:
1. Sit or lie in a comfortable position, keeping your legs and spine straight. Place one hand on your abdomen and one on your chest.
2. Inhale slowly and deeply through your nose and into your abdomen until your lungs are full. Pause for a few seconds, then exhale slowly through the mouth, making a quiet whooshing sound, until your lungs are empty. Repeat.

3. Focus exclusively on the sound and feeling of your breaths for five to 10 minutes. (Once you get the hang of it, you can work up to 20 minutes.) The key, says Kang, is consistency: Try it once a day, three or four times a week, and keep it up for at least several months.

Less Anxiety
It turns out that the way we breathe has a strong effect on our feelings of fear. It's a vicious circle, really: When we're anxious, we tend to take short, shallow breaths, robbing the body of oxygen — and when we take rapid breaths, we're more likely to gasp for air and feel panicky. Long-exhalation breathing may signal the nervous system to slow down, lowering your heart rate and chilling you out.

Find Your Breath:
1. Stand, sit, or lie down, keeping your spine straight.
2. Breathe in for three to five seconds through your nose. Then breathe out very slowly and evenly through your nose, taking twice as long to exhale (six to 10 seconds). Repeat.

For this particular technique, you don't need to breathe into your belly or hold your breath between inhales and exhales, and there's no need to wait until your lungs are completely empty to inhale again. Just follow the timing and try to practice daily for five to 15 minutes.

Better Blood-Sugar Control
In a recent study, people who practiced diaphragmatic breathing for 40 minutes after wolfing down a high-cal, high-carb meal were able to offset many of the energy-zapping effects of over¬indulging (including eventual diabetes risk). Turns out, deep breathing can stimulate the production of insulin, which lowers blood-sugar levels; with more time, it can also nix extra cortisol (a stress hormone) and harmful free radicals, according to the Journal of Alternative and Complementary Medicine.

Find Your Breath:
1. Ten minutes after you finish a big meal, sit comfortably in a quiet place, resting one hand on your stomach.
2. Breathe into your belly through your nose for about three seconds. Make sure you can feel your stomach expanding. Breathe out through your nose for three seconds. Repeat.
3. To get the full effect, keep at it for at least 30 minutes.

An Enhanced Attention Span
Make like a Zen monk and combine deep breathing with mindful breathing (the kind used in meditation) to help you focus. A 2011 study found that just one 20-minute session could increase the flow of oxygenated blood to your brain, ramping up activity in the prefrontal cortex, the area associated with concentration. Bonus: This type of breathing also raises levels of the "happy hormone" serotonin, which can help ease symptoms of depression.

Find Your Breath:
Sit comfortably in a quiet, dimly lit room. Close your eyes and relax. 1. Inhale slowly through your nose for six to eight seconds. Focus on the sound of your breath and on breathing deeply into your lower abdomen.
2. Exhale through your nose for nine to 12 seconds. Contract your abdominal muscles as you breathe out. Repeat.
3. Your goal is around three or four breaths per minute. Work up to super-beneficial 20-minute intervals.

Amped-Up Heart Health
If, when you're seriously stressed, you can feel your heart rate increasing, consider pranayama your new best friend. The yoga-based breathing method ensures you're taking in enough oxygen and leads to lowered blood pressure in just two weeks, according to a study in Heart Views. Ideally, you'd practice for around 40 minutes a day, says study author Anita Herur, M.D. Realistically, though, you can try the breathing steps below whenever you have time.

Find Your Breath:
1. Sit or lie in a quiet place.
2. Breathe deeply through your nose for five seconds, then exhale through your nose for five seconds. Repeat this pattern for 10 minutes.
3. Hold your left nostril closed and follow the above breathing pattern, using only your right nostril. Repeat for 10 minutes, then switch nostrils.
4. Continue the breathing pattern, but this time alternate nostrils: Inhale deeply through your right and exhale through your left. Inhale through your left, then exhale through your right, and so on. Repeat the pattern for 10 minutes.

FINAL NOTE: NOSE VS. MOUTH
There's no single "right" way to breathe. Generally, though, try to get air through your schnoz, which filters out dirt and bacteria. (Yes, nose hairs are good for something!) Nasal passages also moisten air, making it easier on your lungs. Try to breathe through your mouth only when you are exercising and need to take in large amounts of oxygen at once.

~ This article by Tori Rodriguez originally appeared in Women's Health Magazine. ~

How to Live in the Now

By practicing mindfulness, you can reduce stress, boost your brain, and power up your body

Stop and smell the roses... and kiss them if you'd like. ;)

BY TORI RODRIGUEZ

It was sort of a pre-midlife crisis that led Jessica Obenschain, 35, to the practice that would transform her life. After a few fits and starts, she'd finally graduated from college at age 29; but when she looked around at the "real world"—then cascading into financial free fall—her plans to quickly score a job faltered. Her anxiety, however, mounted so much that she would have panic attacks a few times a week while driving, including to interviews. She'd have to pull over and call her husband for a ride home, leaving her car and potential employment behind.

While researching ways to cope, Jessica stumbled across mindfulness, the practice of living in—and accepting—the present moment. She gave it a try. "After a couple months, something changed," she says. "My panic just went away. The more I practiced, the more I realized I could take care of myself—behind the wheel and in general." These days, as a mom and freelance writer, she's largely without anxiety.

Jessica is just one of many turning to mindfulness, for everything from stress and anxiety relief to help with sleep to better performance at work (or at the gym, or even in bed!).

"Mindfulness has gone from a niche practice to something embraced by tens—if not hundreds—of millions of people," says Danny Penman, Ph.D., coauthor of Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World. It's showing up in the boardroom (Google offers its staff a program), the classroom (some school districts add it to teacher training), and even Congress (see Rep. Tim Ryan's new book, A Mindful Nation). And per new science, it works—with no negative side effects.

Gain Mind Control

Like most integrative mind-body therapies (yoga, acupuncture), mindfulness isn't exactly new. Its roots lie in ancient Buddhism, and a secular version was popularized stateside in the 1970s. But for decades, mainstream culture viewed it as New Age fluff, a hippie-esque way of tuning out.

Then came a perfect storm. Studies began exploding out of research labs, proving that mindfulness could be a key to fighting disease. At the same time, technology advanced to the point that we live under a nonstop bombardment of information, 24 hours a day. And the financial crisis hit, leaving people in a "constantly stressed, burned-out state of existence," says Penman. Suddenly, that New Age fluff was looking pretty good.

The concept is at once super simple and difficult to grasp. "Mindfulness is a full awareness of precisely what is happening in the present," says Penman. OK, but. . .huh? Think of it like this: Most of us spend a lot of time either mulling over the past (if only I'd kept my mouth shut) or worrying about the future (will I ever finish this assignment?). Mindfulness involves stilling that chatter and focusing on the here and now, says psychologist Susan Albers, Psy.D., a mindfulness expert at the Cleveland Clinic. "It is concentrating on what's happening in the moment, without dwelling, judging, or trying to change anything."

In other words, no overthinking or over-analyzing—or the opposite, banishing all thoughts. Unlike many forms of meditation, which involve totally clearing your mind, mindfulness means letting your thoughts come and go without rushing to figure out what they mean.

If that sounds a little too Zen, keep in mind that you can't be mindful allthe time. There is, however, a cumulative and lasting effect. "Mindfulness is both a process and an outcome," says Mirabai Bush, of the Center for Contemplative Mind in Society. "The day-to-day practice leads to a general state of heightened awareness." It also leads to some awesome health boons.

Bettie soaking in that present-moment goodness!

Head-Strong Habits
Turns out, all that harping on the past or future is way stressful. It activates your sympathetic nervous system, the driving force behind the body's fight-or-flight response. Kicking that into continuous high gear can seriously tax your body and mind, says Penman.

Obviously, no one can live worry-free. But what you can do is dial down a prolonged fight-or-flight impulse by flexing your parasympathetic nervous system, a.k.a. your relaxation response, via—yup, you guessed it—mindfulness.

The chill-out effect comes with major brain bonuses. People who practice everyday mindfulness can actually change the structure of their brains, beefing up the areas that control emotions and stress responses, says psychologist Britta Holzel, Ph.D., a neuroscience researcher at Charite Hospital in Berlin. That's why mindfulness can mean the difference between freaking out and keeping cool when, say, your friend flakes on dinner or you get unfair criticism from a boss. And why it's been proven to help ward off anxiety and depression.

Body-wise, the more mindful you are, the more dominant your relaxation response becomes, which means you have fewer stress hormones coursing through you at any given time. Hence the links between mindfulness and reductions in blood pressure, heart rate, and inflammation. The practice has also been shown to aid chronic fatigue sufferers in one study and cut irritable bowel syndrome symptoms by 38 percent, per another study. What's more, it can help increase your pain tolerance, and your social and sex lives benefit too: Mindfulness can lead to less social anxiety and more sexual satisfaction.

Start Your Practice
Best of all: Mindfulness is free. Caveat: It takes loads of practice. But before the idea of more work makes you turn away, consider that you can try it anytime, any place, in almost any situation. And once you get the hang of it, you'll automatically be more mindful, without much effort.

To start, try to set aside 10 to 20 minutes a day. Remember that "you'll never be able to spend tons of time in a state of mindfulness; the human mind is designed to wander, and that's OK," says Penman. So don't give yourself a mental spanking if you break your concentration. Keep at it with these step-by-step tips.

Just Breathe. The very thing that makes mindfulness so accessible—you can do it anywhere—is also what can make it seem confusing. The simplest place to begin is with your breath, says Diana Winston, director of mindfulness education at UCLA's Mindful Awareness Research Center. Sit or stand in a comfortable, quiet place and breathe naturally. No need to count inhalations and exhalations; just relax, focusing on the sensations in your stomach, chest, or nostrils. If your mind wanders, gently bring your attention back to your breath.

Use What You've Got. Next, try bringing that "here and now" awareness to everyday activities. For example, notice the warmth of the water and movement of your hands while washing the dishes; focus on how the bristles feel on your gums while brushing your teeth; observe the leaves, grass, and smells around you on a nature walk.

Find Your Center. Start employing that focus in small real-life situations. Take your mental temperature throughout the day. If you notice you are, for example, stressed about an upcoming work meeting, spend a few minutes in mindful breathing. Don't try to push your anxious thoughts away; rather, try watching your mind in action. Acknowledge your stress and where it's stemming from. This helps dissolve negativity, says Penman.

Get Ready For Prime Time. You can try mindfulness in higher-stakes scenarios—such as a confrontation with a friend. Practice mindful breathing beforehand, and then, even in the thick of conversation, stay aware of your breath, body, and emotions. Remain in the moment rather than jumping ahead to how you'll respond or fend off a verbal bruising. This will help you be a better listener and avoid saying anything you'll later regret.

Know How To Stop. If at any point you get frustrated—hey, it happens, even to the pros—fall back on the STOP method: Stop, Take a breath, Observe what's happening inside and around you at that moment, then Proceed with whatever you're doing. Eventually, your default emotional setting will be calmer—and your body and mind will thank you.

It's always easy to tune in to right now when you're at the beach! 

~ This article by Tori Rodriguez originally appeared in Women's Health Magazine. The wording here has been slightly modified to accurately to reflect Tori's views. ~

9 Ways to Love Your Body Right Now

Ditch negative thoughts and feel better about the skin you're in

-Tori Rodriguez

The rare Bettie pic without the sucked-in stomach that was so common in her day! Beautiful!

While the advice to "love your body" seems easy enough, a surprising number of women have a hard time taking it to heart: According to an estimate from the National Eating Disorders Association, 80 percent of women in the U.S. are unhappy with the way their bodies look. So you're not alone if you've ever felt less than thrilled with the reflection in the mirror. But if the body blues have you down more often than not, it's time to boost your satisfaction when it comes to your one-of-a-kind physique. Read on for nine tips that will help you start loving your body as it is.

1. Curb the comparisons.

A 2010 study from the University of Louisville found that women's perceptions of their bodies were negatively influenced when they compared their appearances to those of others. When you find yourself making comparisons, stop and thank your body for all the things it allows you to do instead of what it looks like. No matter how you feel about it, "your body still continues to get up and go each morning, and it deserves a big thank-you," says Dina Zeckhausen, PhD, psychologist and author of Full Mouse, Empty Mouse, a children's book that addresses healthy eating and body image. "When I ask kids, 'What do you appreciate about your body?' they say, 'My body lets me play soccer!' or 'My body lets me give and get hugs!'" Take a page from their book and start appreciating your body for everything you can achieve because of it.

2. Change your approach to exercise.

A University of South Florida study from the November 2010 issue of the journal Sex Rolesfound that people with a distorted body image often work out because they feel like they must. If exercise feels more like a have-to than a want-to, it's time to revamp your regimen. Try different kinds of exercise to find the ones you enjoy doing. "Whether you actually lose a pound or not, your body image will be better after you have increased your endorphins through fun and playful physical activity," notes Dr. Zeckhausen. For a boredom buster, try belly dancing, which research has connected with high levels of body satisfaction.

Bettie belly dancing... or something like it. ;)

3. Switch subjects.

A lot of women seek comfort by bonding through body-bashing talk, but in the end, it only makes us feel worse. A recent study in the January 2011 issue of Journal of Youth and Adolescence found that conversations about appearance predicted body dissatisfaction. Share these findings with your best buds, and agree to make an effort to talk about jobs, kids, current events and shared passions instead. Whenever you slip up (and it's OK if you do––the goal is awareness, not perfection!) change the topic to something more fulfilling.

4. Resist unrealistic expectations.

A Louisiana State University study from July 2010 linked having a negative body image with comparing oneself to images of models with an "ideal" body type. If this is a hot button for you, do yourself a favor and avoid magazines and TV shows that feature a lot of super-thin women. Says Dr. Zeckhausen, "If images of unattainable bodies fuel your insecurities, cut off the supply at the source!" When images of ultra-thin models can't be avoided, give yourself a reality check by reminding yourself that only two percent of American women are as thin as most fashion models. Or, Dr. Zeckhausen suggests getting a little perspective on the matter. "Instead of flipping through magazines, view artists' renderings of the female form over the centuries or take a life drawing class which allows you to see the female body through an artist's eyes. Observing a body through a perspective of line, color and shade can help you realize that 'imperfections' make an image more interesting."

5. Let others feed your spirit.

"When people compliment you, do you brush it off?" asks Dr. Zeckhausen. "Doing so is like throwing away medicine and wondering why you still feel sick." If you focus on negative thoughts about your body but won't let the positive feedback in, you're bound to feel bad about yourself. She suggests thanking others for their kind words, and advises that you "try to view yourself through the eyes of those who love you."

6. Stop the negative self-talk.

"Too often we normalize our body hatred by letting unkind words pass our lips about ourselves without a thought," explains Rosie Molinary, author of Beautiful You: A Daily Guide to Radical Self-Acceptance. "We should catch and correct ourselves because our whole lives are affected by how we think and speak about our bodies." Her advice: Deposit a quarter into a designated container each time you criticize your body, and "watch your self-awareness soar and your habits change. When you've collected enough money, treat yourself to a gift or donate it. We can all change our language—and our minds."

Oh come on now, this is taking the whole compare-yourself-to-others thing way too far! ;)

7. Dress your personal best.

We often hang onto clothes from when we were thinner so we'll be inspired to one day fit into them again. But Dr. Zeckhausen says, "Instead of keeping skinny clothes as 'thinspiration,' donate too-tight or outdated items…buy clothes that fit your body now so you are less self-conscious. You deserve to feel pretty at your current weight."

8. Cut out the body checking.

A January 2011 study from the International Journal of Eating Disorders found that when participants repeatedly checked themselves out in a mirror it made them dissatisfied with their bodies––and it also gave them a heightened awareness of bodies in general. "Watch for times when you're checking yourself out in mirrors, windows, even shadows. When you catch yourself doing it, take a breath and change your focus," says Molinary. You won't look any different from one minute to the next, and "by curtailing the behavior that fuels your obsession, you train yourself to turn off the tape that keeps cycling in your head."

9. Think nourishment, not numbers.

Instead of going for a specific number on the scale, gauge whether your weight is "ideal" by assessing the following: Are you getting a variety of natural, tasty, satisfying foods and enough movement to stimulate your body and brain on a regular basis? Are you mostly fulfilled by what you eat, and rarely feel deprived? If freedom from deprivation—and the obsessive food- and body-related thoughts that come with it—means weighing more than you're "supposed to" (based on someone else's standards), it may be a healthy tradeoff you should make.

*This article by Tori Rodriguez originally appeared on WomansDay.com.

10 Proven Tips to Stop Food Cravings

Dieting doesn't work, but for those of us who often eat in response to stress, boredom, sadness - or even happiness - it's good to have some tricks in your toolbox to deal with constant cravings. Try these!

BY TORI RODRIGUEZ

You know that stress and feeling down can make food cravings soar, but a good mood can trigger overeating just as much as a bad one. In both states, "people tend to consume tasty, high-caloric foods," says researcher Peg Bongers, of Maastricht University in the Netherlands. "Few—if any—people will eat a carrot when they feel sad or have something to celebrate." All the more reason you need an arsenal of options to avoid overdoing it. Try these 10 surprising ones, whether you're in the throes of bliss or the blues.

1. Take a whiff of something else. Studies show that sniffing peppermint or jasmine extract dampens desire for chocolate and other high-calorie faves. "When people crave a particular food, they have vivid images not only of how delicious it looks but also of how good it smells," says Eva Kemps, PhD, a professor at Flinders University in Australia. Inhaling an unrelated scent "reduces the vividness and clarity of these imagined smells, and reduces the craving for that food." Keep some jasmine or peppermint essential oil handy, and indulge your nose when temptation strikes.

2. Tune into your body. In one study, an exercise called "body scan" kept cravings in check. "When people crave something, they see it in their mind's eye, and the stronger and more vivid this imagery is, the worse the craving becomes," says Jon May, PhD, of Plymouth University's Cognition Institute in the U.K. Envisioning something else weakens the craving imagery—and the craving itself. Settle into a quiet spot and mentally "scan" your body from toes to head, noticing sensations as you go. As other thoughts arise, acknowledge them, then return your attention to your body.

3. Take a mental vacation. Dr. May's study also found that visualizing a 10-minute walk through the forest helped head off food urges…if you tap into multiple senses. So imagine seeing colorful birds, smelling pine trees and feeling the ground beneath your feet as you walk. If the forest isn't your thing, try the beach or mountains. The imagery doesn't just provide distraction, says Dr. May: "It uses mental processes also used by cravings, so it's particularly good at making them easier to resist."

4. Take on a challenging task. According to recent research, it doesn't just reduce cravings; it increases more nutritious food choices too. "Humans can only maintain a limited amount of information simultaneously," says Lotte van Dillen, PhD, a professor at Leiden University in the Netherlands. In situations that require a lot of brainpower, "there simply is not enough mental capacity available for cravings to persist, so people will be less vulnerable to temptation." When the snack machine beckons, tackle advanced Sudoku instead.

5. Don't react to your thoughts. Just because you think something ("Must have candy now!") doesn't mean you have to follow it (by devouring any sweet treat within reach). In a 2012 study, one group of people who noticed their thoughts but recognized that they didn't have to do anything about them had a big dip in their desire for chocolate—and the amount they ate. In fact, it was a more effective craving cutter than using a relaxation technique.

6. Play games. Dust off the Nintendo. A new study found that people who played Tetris for just three minutes had significantly weaker cravings than participants who didn't play, perhaps because the game loads down working memory and crowds out tempting thoughts. Good thing there are several ways to get your game fix: If you don't have a gaming system, you can play Tetris on your computer or smart phone.

7. Hit the pavement. A brisk 15-minute walk helped reduce women's chocolate cravings in a recent study. It could be because exercise slashes the tension, boredom and fatigue that can lead to unhealthy food choices. More possible reasons: "Short bouts of physical activity throughout the day may help regulate mood and reduce focus on snacks," points out Hwajung Oh, PhD, a professor at Seoul National University in South Korea. Do 10 or 15 minutes of either Bettie Page Fitness video for a quick shot of mood-boosting, body-positive movement.

8. Work with clay. Maybe they were onto something in Ghost. Making shapes out of modeling clay can reduce the strength of cravings and the frequency of thoughts about the desired food, according to a 2012 study. The simple reason: The task competes with the craving for our attention, according to experts. Don't worry about making a masterpiece: Study participants made as many pyramids and cubes as they could within 10 minutes.

9. Remember your last meal. Hunger is the strongest cue to eat, of course, but when we don't have a clear sense of what we most recently ate, we can think we're hungry when we're not. Researchers at the University of Bristol in the U.K. found that people felt fuller when they recalled having eaten a large meal, but when they thought the meal was smaller than it was, they felt hungrier. Try writing down details of your meals to refer to later, or take a mental (or real) snapshot so there's no wondering what you last ate.

10. Do what works for you. Simply using tips from a self-help book about dealing with cravings decreased them in a recent study, while trying to suppress food thoughts had the opposite effect. The self-help approach may have worked because participants chose strategies they preferred, and people are more likely to rely on a technique if they like it, says researcher Boris C. Rodríguez Martín, PhD. The takeaway: Pick out the tips above that appeal most to you, and count on just them when cravings arise.

~This article by Tori Rodriguez originally appeared on WomansDay.com; intro language has been slightly modified to reflect author's views.~

5 Ways to Ditch Dieting for Good

Diets are designed to fail—here's how to lose the dieting mentality and finally get healthy.

BY TORI RODRIGUEZ

If you have often vowed to "be good" with food starting in the new year–or every Monday–then you won't be surprised by the cold, hard truth: Dieting doesn't work, and mounting research suggests it could even backfire and lead to weight gain over time.  "In other words, diets are designed to fail," says Linda Bacon, PhD, associate nutritionist at the University of California, Davis, professor at the City College of San Francisco, and author of the books Body Respect and Health at Every Size.  "The understanding that diets don't work is actually very good news for those who struggle with weight concerns–who wants to fight their desires and deprive themselves?" Of course, improving one's health, eating habits and body image are worthy goals–and they can be attained no matter what you weigh. Here's how to lose the dieting mentality and boost your health.

1. NAME THE REAL CULPRIT. 

The problem is not your lack of willpower; it's the unsustainable nature of diets. "Recognize that dieting is the problem, not the solution," says Dina Zeckhausen, PhD, an Atlanta-based psychologist and founder of the Eating Disorders Information Network. It sets you up for a cycle of deprivation followed by inevitable–and understandable–bingeing. Aim to eat according to your body's cues of hunger and fullness, and "start examining triggers to overeat–the daily unconscious habits, emotional triggers like stress and anxiety, and physiological triggers like being overly hungry or full," says Zeckhausen. If you need additional guidance, reach out to a mental health therapist specializing in eating disorders.

2. GET WHAT YOU REALLY NEED. 

It may be best to abandon the goal of weight loss until overeating is well-managed. "Once the binge eating has subsided, the next step is to learn healthy ways to get psychological needs met, whether through moderate exercise or reaching out to others for support," says Zeckhausen. Then you can begin paying attention to how certain foods or eating habits actually make you feel, and you can adjust accordingly. "When you are coming from a place of self-love instead of self-loathing you will make choices that support this value system–when you love something you want to take care of it!"

3. TRUST YOUR BODY.  

Dieting is not only "ineffective in bringing about sustained weight loss, but it also teaches you to distrust your body and deny its needs," says Bacon. It's your body's job to keep your blood sugar and fat stores within a healthy range, and restricting calories prompts an increased appetite to restore balance. "The body is very effective at managing your weight, if you let it do its job," by heeding its cues and not overfeeding or underfeeding it. "'Health at Every Size' starts from a place of respect for our bodies, which is very different from a diet-based approach which is focused on your body being wrong."

4. TAKE THE DIRECT ROUTE. 

"There is no reason anyone needs to lose weight to get what they're really looking for," says Bacon. Though it makes sense that you might feel that way in our fat-phobic, fitspo-obsessed culture, a fixation on weight just reinforces a negative self-image. Instead, think about what else is behind your drive to be thin–is it a desire for happiness, better health or to feel more attractive? Rather than focusing on how to get thin, ask yourself what you can do feel happier or healthier or more attractive now. "Go after those directly, instead of believing you need to first lose weight," says Bacon.

5. SHIFT YOUR FOCUS.

It's tempting to believe life will be perfect once thinness is achieved, but of course that's not so. "Moving toward increased self-acceptance and taking power away from your weight will do much more to improve your life," says Bacon, who acknowledges that body-acceptance can be challenging because many people "believe that hating their body is an essential motivation for change, so they resist letting go" of that disdain. Not only is this belief unfounded, but it hampers your ability to change, which comes from valuing yourself enough to want to make your life better. "By first learning to have a positive relationship with your body, even if that body is not 'perfect,' you strengthen your ability to make change."

~This article by Tori Rodriguez originally appeared on WomansDay.com~

Fingernail Fitness

Bettie working on her fingernail fitness ;) with one boob out, it seems. (Can anyone figure out what's going on with that boob/bra setup, though?!)

Happy National Yoga Month!

Bettie Page Fitness is celebrating National Yoga Month with this advanced Camel Pose modification that Bettie apparently made up because we've never seen anyone else do it. Of course, leave it to Bettie to put her own spin on everything! Below these pics by Bunny Yeager are Jim Silke's drawings of them. Scroll down a few posts for instructions on how to do this pose, and get a full Bettie-inspired yoga flow with the Bettie Page Yoga DVD. Each move in this body-positive workout video (the second in the series) is based on a Bettie pose, and her photos are shown throughout. Click the black bar at the top of this page to shop. Namaste!

~ Bettie in a Camel Pose modification, bottom, and prepping for the pose, top; photos by Bunny Yeager ~

~ Drawings of Bettie by Jim Silke, based on photos by Bunny Yeager ~