Style Strategies at 10:53 AM

 

1.  How should I express myself in an office setting?

The CEOs Say . . .

58% patterned neckwear and shirts

15% jewelry (rings, earrings, bracelets)

15% cuff links

5% whimsical neckwear

"Having great style is something people notice over the course of time. But having bad style is noticed immediately." —Brett Fahlgren, director of special events, Prada

Match Colors, Mix Patterns

Your shirt and tie should share a shade. But if you're going to match patterns, "make sure they're a different scale," says Lynne Marks, president of Atlanta's London Image Institute. "For example, choose a larger pattern for your tie while keeping the shirt reserved."

Avoid Pattern Blindness

Your shirt and tie are the palette from which you paint the colors of your soul. Just keep the palette small. "A large pattern is far more casual than a small one, so if you work in a conservative office, stick to small checks and pinstripes," says Marks.

Go Light on the Bling

Just because you're the king of accounting doesn't mean you need to wear a diamond-studded tie clip. In addition to a dress watch and a stylish belt, "a nice signet ring or wedding ring is all you should wear," says Marks.

2. What's the most important accessory for a new hire?

The CEOs say . . .

50% well-polished shoes

18% a smart attache case

15% an elegant  watch

8% matching belt and shoes

"Who wants a sloppy employee in an era when you can go to jail for reporting incorrect financial data?"  —Tom Markert, global chief of marketing, ACNielsen

Shine with Spit

"It's that old military concept: Spit, polish, and repeat," says New York City shoemaker Warren Edwards. "You want to rub the polish in a circular motion—don't just slap it all over the shoe—then add some water and really polish hard."

Cut the Cream

Wax-based polishes last longer. "Any wax will work better than the sponge-on liquid polish that everyone is selling these days," says Edwards. Select a brush with long, sturdy bristles.

Store with Care

"Shoes will develop creases and the toes will turn up if you don't store them on trees," says Edwards. "Shoes are made on the principle of stretching leather. If you don't guide them back into place after they've been wet or you've worn them all day, they'll deform."

3. What should I wear to dinner with a client?

The CEOs say . . .

35% trousers, a dress shirt, and a sport coat

28% a suit and tie

28% jeans, a sport coat, and a dress shirt

8% a leather jacket, trousers, and a dress shirt

"Everybody wonders at some point whether they're going to be overdressed or underdressed. It's not some taboo discussion. Just ask." —Mike Fasulo, chief marketing officer, Sony Electronics

Lighten Up

Unless you live in New York City or Berlin, wear blue or gray sport coats instead of black, says Michelle Sterling, of Global Image Group, an image consulting firm. "Black is too formal for business and can put people off," she says.

Frame Your Face

If you're opting for the open-collar look, be careful about your choice of shirt. Wide, round faces look best with long, pointed collars, and narrow faces require wider, spread collars. In between? Go either way.

Pick the Right Kicks

Basic loafers won't cut it with a suit or dressy trousers; wingtips and cap-toe shoes can be too dressy for khakis and cords. Your utility infielder: leather lace-ups. Look for a classic oxford style, says Molina.

4. How should I dress for a creative workplace?

The CEOs say . . .

36% trousers, a shirt, and a sweater

23% a suit, dress shirt, and tie

23% jeans, a shirt, and a sport coat

5% casual pants and a t-shirt

"It doesn't matter if you're working at a law firm or a rock club. Your image should be in step with the firm's attitudes and beliefs. Your clothes are part of your resume." —Steve Tetrault, president, Tetrault Design Associates

Don't Dress Down

Just because you can get away with a T-shirt and flip-flops doesn't mean you should. The more casual the dress code, the greater the opportunity to showcase smart clothing choices. One option: Add a navy or black soft-shouldered sport jacket to a pair of jeans and a white dress shirt.

Play It Straight

Business casual doesn't mean you can lose your dry cleaner's number. "Even wrinkle-free clothes look bad if you don't take them out of the dryer fast enough," says Pat Newquist, president of wardrobeimage.com. Bonus tip: Install a hook in your office to hang your discarded layers during the day.

Hide Your Pits

If your company allows you to rock a golf or polo shirt, look for one with banded sleeves. This extra detail looks cleaner and more finished, and prevents your coworkers from ogling your pit hair, should you raise your arms above your chest.

5. What should I wear to an awards event?

The CEOs say . . .

75% a suit, dress shirt, and tie

10% trousers, a button-down shirt, and a sport coat

8% a suit and dress shirt

5% a tuxedo

"Attitude is important. Some people can't be convincing in French cuffs and a Gucci suit. You have to be able to pull off what you're wearing." —Tim Story, director of Fantastic Four  

Stay Fresh

If it's an annual event, spring for a crisp, new white dress shirt. "They get dingy and yellow when you wear them on a regular basis," says Elena Castaneda, president of New York Image Consulting. To add a little color, go for light blue. Skip black unless you're Marilyn Manson or a Johnny Cash wannabe.

Lose Some Buttons

The more buttons, the dressier the suit—and the stuffier the look. One- and two-button suits are formal yet fashionable. If you do choose a three-button suit (the upper limit), never close the bottom button; whether you button just the top, just the middle, or both the top and middle buttons is up to you.

Tie It Right

"Wear a silver or champagne-colored satin tie for formal events," says Sterling. Use a fat knot, such as a Windsor. For wild ties, make sure the pattern size matches your body scale. "If you have medium-size features, wear medium-size patterns, and so on," she says.

6. What's the most acceptable look for casual Fridays?

The CEOs say . . .

46% jeans and a button-down shirt

24% khakis, a polo shirt, and a sweater

10% a suit jacket, a collared shirt, and jeans

10% trousers, a collared shirt, and a sport coat

"If you look like you're ready to paint a house or repair a leaky roof, chances are you're a little too relaxed for the workplace." —David Beigie, vice president of corporate communications, T-Mobile USA

Choose the Right Jeans

Dark washes are more formal than lighter washes. The distressed look—holes, frayed edges, questionable discolorations around the groin—screams rock star, not rising star. Jeans should be pressed and smooth, even if it's just with a hand steamer.

Throw in a Formal Touch

"A pressed, long-sleeved shirt will add a layer of respect," says Rachel Dee, a Denver-based image consultant. Leave your clubbing shirt at home and keep your chest hair and any neck chains on lockdown—a couple unfastened buttons should suffice.

Watch Your Waistline

A braided leather belt is like a time machine back to 1991, and a belt-clipped BlackBerry is the modern equivalent of the pocket protector. Choose a thin, solid-colored belt—nothing faded or distressed—to match your shoes. And holster the communicator elsewhere.

7. What should I wear to project confidence?

The CEOs say . . .

70% a well-tailored suit

18% a conservative shirt-and-tie combination

8% a power tie

"A new suit is like any other opportunity. The right tailoring shows you know how to follow through." —Congressman Charlie Dent

Sculpt Your Shoulders

"They're the first thing you see when you meet someone," says Guillermo Molina, an elite Manhattan tailor. "If it's an old suit, ask the tailor to reconstruct the shoulders using felt shoulder caps. They're less severely shaped than those made of other fabrics. And if it's a new suit, buy for the shoulders, not the waistline or hips. Shoulders are harder to fix."

Ditch the Pleats

One crease is enough. "The younger entrepreneurs, the guys who want to look sharp, they want flat-front pants," says Molina. "If a suit is too expensive to replace or has sentimental value, a good tailor can reconstruct the pants for about $100 to $150."

Do a Dry Run

When you're being fitted, wear the same shirt, undergarments, and shoes you'll wear with the finished suit. "It's common sense, but guys come in wearing T-shirts and sneakers all the time," says Molina.

8. What's the right outfit for a company retreat?

The CEOs say . . .

36% Khakis and a sport coat

23% Trousers and a dress shirt

23% Jeans and a sport shirt

3% Shorts and a button-down

"There's nothing like being stuck in the middle of nowhere with the wrong clothes for 3 days. Dressing for a corporate getaway is the hardest thing you can do." —Lauren Solomon, former vice president of professional image development, Chase Manhattan Bank

Wear Layers

When in doubt, overdress. "You can always remove your sport coat," says Dee. Underneath it, you can even layer a sport shirt over a high-quality T-shirt that's the same color as a stripe in either your coat or your sport shirt.

Choose the Right Khakis

They're a casual middle ground between jeans and slacks, but one pair of khakis doesn't fit all. Lighter skin tones require lighter khakis, while darker complexions look best with darker khakis, says San Francisco Bay-area image consultant Anthea Tolomei.

Watch the CEO for Cues

At dinner, watch the highest-ranking person in the room. If he or she shows up in a suit, you've come prepared. If the honcho shows up in jeans and a barn jacket, throw the sport coat over the back of your chair and roll up your sleeves.

Secret Muscle Foods at 10:35 AM

Eggs - Muscle-Building, Immunity, Vision

One egg provides more than 6 grams of protein and 78 calories. They contain A and B vitamins to enhance immunity, nerve response, and vision. Macedonia recommends eating whole eggs only three times a week, because of high cholesterol content.

Crack it open: Make a minute omelet. Coat a microwavable plate with non-stick spray. Mix up a tablespoon of milk with 2-3 eggs, add a few shakes of garlic powder and basil, then spread on the plate. Nuke for 1-minute. When it's still hot, add a slice of cheese and as many cooked vegetables as you wish. Serve with two slices of whole-wheat toast.

Waffles - Cardio Fuel

Waffles are great breakfast choice if players are going to be running in the morning, since eggs could turn stomachs. They provide carbs for quick energy, and make a nice "plate" for fruit. Skolnik recommends players top waffles with fruit and nuts, to sneak in important vitamins and more protein. The waffles should be cooked with enriched wheat flour, and go easy on the butter.

Iron it out: Try this recipe for buttermilk waffles. Use a waffle iron. Top with blueberries, strawberries, bananas, and nuts instead of syrup loaded with high-fructose corn syrup.

Fruit – Hydration

Fruit is one of the most important components of the players' diets because it helps them stay hydrated in the heat, while providing a great source of carbohydrates, potassium, fiber, and no fat.

Smooth transition: Smoothies are the best way for you to get in a lot of nutrient-dense calories in liquid form. Especially since heat suppresses appetite and you may not want to eat a big, hot meal. Pick up a large bag of frozen fruit, instead of letting it ferment in the fridge, and it'll always be on hand. Here's one of the Bengal's favorite smoothie recipes.

Milk – Strong Bones, Muscle Contraction

Good for the obvious reason of building strong bones through calcium, milk also assists the players in muscle contraction through high magnesium and potassium content, which can control nerve function and prevent muscle cramping. That means less twitching at night when they're trying to fall asleep after a hard day of training.

Instant Breakfast: If you're going to work out, add a packet of chocolate or strawberry Carnation Instant Breakfast to a glass of skim or 1 percent milk, or a smoothie, for flavor and more nutrients, Macedonio says. Active people should do this because it provides extra energy, carbs and sodium, which you'll need during a tough workout.

Chicken Breast – Lean Muscle, Energy, Memory

If you want to gain lean muscle mass, eat lean muscle mass. Grilled boneless, skinless chicken breast, is one of the easiest elements of any meal. One serving (about 3 oz.) is only 142 calories, yet it provides close to 27 g of protein, and only 3 grams of fat. It helps athletes retain muscle mass and is a good source of B vitamins, which provide energy and aid in memory, so players can memorize the playbook.

Easy does it: Smother chicken in spicy peanut sauce, barbecue sauce, or hot sauce, then cook on the grill. Skolnik and Bonci recommend topping chicken with pesto. Buy the pre-made version from Contadina. Keep it fresh by spooning two-tablespoon amounts into ice cube trays and freeze. Pop one out if you're cooking a portion for one.

Fish - Anti-inflammation, Muscle Repair, Immune Function

Swordfish, tuna, salmon, and halibut are all big sellers with NFL players. Omega-3 fatty acids in fish will help their bodies recover faster from the wear and tear of strenuous exercise. "We encourage foods that are high in omega-3 fatty acids, because they help muscles repair faster, and improve immune function," Macedonio says.

Protein power: Fish is an excellent source of protein and players usually eat big portions of 8-16 ounces, Bonci says. The cooking method is very important, as frying it can counteract the positive effects on the body. Always broil, bake, or grill. Here's a recipe for pan-seared and baked halibut with sauteed vegetables, from the Bengals' kicker, Shayne Graham, who, Macedonio says, is an excellent cook.

Vegetables – Hydration, Muscle Repair

Like fruit, vegetables are a staple food group for replacing water lost through sweat. Plant sterols also aid in muscle repair. Macedonio gets players to eat them by flavoring them using low-fat marinades like balsamic vinaigrette, or olive oil with garlic and onion. Broiling, roasting, or grilling are the easiest ways to cook vegetables to retain the flavor.

Skewer thing: Cut up big chunks of zucchini, summer squash, pepper, and/or onion. Marinate in balsamic vinaigrette for 20-30 minutes, then skewer on wooden or iron sticks. Preheat grill, then place skewers on grill for 15 minutes until vegetables are soft. You can add cut-up, marinated chicken and shrimp to the skewers for dinner on a stick.

Pasta and Rice – Energy, Speed Recovery

Whole-grain pasta and rice play a huge part in team diets because they're easy to prepare for large groups and they provide excellent sources of carbohydrates to give energy for exercise and speed recovery afterward.

Stir it up: NFL nutritionists love stir-frys because they're an easy, tasty way to sneak whole-grain products, numerous vegetables, and protein sources into one dish. To make simple stir-fry at home, Bonci recommends this easy recipe, a Steelers' team favorite, over whole-grain brown rice.

Sports Drinks – Hydration, Prevent Muscle Cramping

Players are constantly drinking Gatorade on the field. Staying hydrated is a key issue for all teams, especially since the heat index is set to soar this week. Athletes lose pounds of body weight through sweat, and sports drinks replace lost sodium and electrolytes, which are crucial to avoid muscle cramping.

Drink it up: Everyone should know his sweat rate. Before exercise, weigh yourself. Afterward, get back on the scale, and determine how much water was lost by the difference between your before and after weights. In one hour, an athlete can lose up to two liters of sweat, Skolnik says. Hydrate by drinking 1-to-1.5 times the weight lost in fluid ounces.

Sodium-Rich Foods – Retain Water, Prevent Muscle Cramping

If you're working out and losing a lot of fluids, it's a good idea to include more sodium-rich foods to help you retain water and avoid muscle cramping.  Skolnik recommends pickles, salted nuts, and pretzels. Macedonio suggests soup. "We serve soup at lunch and dinner, because the right amount of sodium prevents muscle cramping," Macedonio says.

Salt mine: Broth-based soups hydrate you through the liquid base and added vegetables. Because it is very hot outside, Macedonio recommends Gazpacho, a cold soup made with tomatoes, peppers, cucumbers, and onion. Here's a delicious, easy recipe to get you started.

Ice Cream – Cool Down Treat

Because no diet plan would survive without something sweet, NFL players eat ice cream after dinner. It provides calcium, cools them off, and gets more fluid into their bodies. But there's a limit. The Steelers grab ice cream to-go after dinner, Bonci says, that way they can't pile it on or go back for seconds.

The scoop: Always choose frozen yogurt or low-fat ice cream. Ice cream is better than other treats, because it's not as heavy, calorically, as cookies or cake, Bonci says. "Plus it takes longer to eat, so you enjoy it more," she adds. Eat it on a cone, that way you can only take a small amount to avoid it from melting all over you.

The Ultimate Smoothie Selector at 10:32 AM

Smoothie Recipes

Boost your brain, build muscle, and help your heart -- with a blender

BRAIN BOOSTER SMOOTHIE

The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.

1/2 c fresh or frozen blueberries

1/2 c fresh or frozen raspberries

1 c pineapple OJ

1/2 c low-fat vanilla yogurt

1 c ice

BERRY BERRY SMOOTHIE

Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.

1/2 cup frozen unsweetened raspberries

1/2 cup frozen unsweetened strawberries

3/4 cup unsweetened pineapple juice

1 cup soy milk or 1% milk

MEMORY AID SMOOTHIE

This low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.

1/2 c orange juice

1 pint nonfat vanilla or peach frozen yogurt

2 1/2 c sliced peaches

3/4 fresh or frozen blueberries

MUSCLE BUILDER SMOOTHIE

This mix features the brawn-building power of protein from both peanut butter and whey.

2 Tbsp peanut butter

1 banana

1/3 c whey protein

1/2 c fat-free chocolate frozen yogurt

1 c fat-free milk

BETA BLAST SMOOTHIE

This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.

3 small ice cubes

2 apricots (sliced and pitted)

1/2 papaya (frozen in chunks)

1/2 mango (frozen in chunks)

1/2 cup carrots

1 tablespoon honey

HEART HELPER

The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.

1 banana

1/2 c raspberries

1 Tbsp peanut butter

1/2 c nonfat chocolate frozen yogurt

1 c fat-free milk

KICKSTARTER SHAKE

This recipe helps produce wake-up chemicals in the brain.

1 c skim milk

2 tablespoons frozen orange juice concentrate

1 c strawberries

1 kiwifruit

SMOOTH OPERATOR

The yogurt aids digestion, while the mango and juice boost immune response.

1/2 c pitted cherries

1/2 c mango

1/2 c low-fat vanilla yogurt

1 c pineapple OJ

1   c ice

MOOD MAKER

An all-fruit smoothie, packed with carbs to boost your serotonin levels. Add a handful of flaxseeds for an extra dose of mood-boosting omega-3 fatty acids.

1/2 c fresh or frozen blueberries

1/2 c fresh or frozen mango

1 c pineapple OJ

1 c ice

BETTER BREAKFAST

Less than a minute and you're drinking a better breakfast.

1 banana

1 peach (cut up)

1/4 c orange juice

1 c ice

Why Use These Ingredients?

Peanut butter

Packed with protein, manganese, and niacin, peanuts can help stave off heart disease and, when eaten in moderation, promote weight loss.

Fat-free milk

All the calcium and protein, none of the fat.

Blueberries

The huge amounts of antioxidants, such as anthocyanins, in blueberries have been shown to slow brain decline and reverse memory loss.

Low-fat vanilla yogurt

A cache of calcium and digestion-aiding probiotics in every scoop.

Raspberries

An antioxidant powerhouse bursting with fiber, manganese, and vitamin C, these berries will keep your heart and brain in top shape.

Fat-free chocolate frozen yogurt

Calcium, phosphorus, and none of the guilt.

Pineapple-orange juice

OJ has vitamin C, and pineapples contain bromelain, a cancer-inhibiting, inflammation-reducing enzyme.

Cherries

In addition to their vitamin C and fiber content, cherries have been linked to reducing arthritis pain.

Bananas

Heavy on potassium, fiber, and vitamin B6, bananas do wonders for your heart and provide good carbs to keep you full and energized.

Whey protein

Its essential amino acids help pack on the muscle -- making whey the best friend of athletes and gym rats.

Frozen mangoes

To their stock of vitamins A and C, mangoes add a healthy dose of beta-carotene, which helps prevent cancer and promotes healthy skin.

Ice

A little H2O never hurt anyone

Your Body Is Your Barbell at 11:25 AM

No dumbbells? No problem. Here's how to build your body anywhere.

 

Surely you've run nonstop for 15 minutes before. But have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging body-weight exercises from trainer Craig Ballantyne, C.S.C.S. "You'll be surprised how hard you can work without a gym," he says. (Before you get started, check out the 5 rules of body-weight training.) Alternate between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

Y Squat

Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your glutes and push yourself back up to the starting position. Do 12 repetitions.

Spider-Man Pushup

Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it's outside your right elbow. Don't drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do eight reps per side.