Indholdsfortegnelse for Winter 2012 i Prevention

As the holiday season picks up pace and your to-do list gets longer and longer, I hope you will take a moment to give a gift to the most important person in your life. No, not your spouse or your partner or your kids or even your dog or cat. I am talking about you. Yes, you. My holiday wish is that you give yourself a moment to breathe, to enjoy a quiet pause before the day rushes in and shopping, party prep, and locating last year’s decorations take over. Find your center, your sense of self, your purpose in all this hustle and bustle. Maybe it’s as simple as taking a moment to appreciate the pleasures of the season: seeing old friends, savoring your family’s rituals, or just admiring…

A Sweet Surprise honey can be so much more than a sweetener. New research suggests that it can also promote oral health by preventing the growth of biofilms, accumulations of harmful bacteria that can lead to cavities, bad breath, and gum disease. In one study, consuming manuka honey, a bold-flavored variety produced in Australia and New Zealand, significantly reduced plaque and gingivitis. Try Comvita Manuka Honey Lozenges in Lemon & Honey ($7.45; comvita.com). THE FUTURE OF FOOD LABELS EVEN THE SUPERMARKET produce aisle is going high-tech. Those sticky labels could soon be replaced by laser etching technology, which the FDA recently approved for use on citrus-fruit peels. A carbon dioxide laser beam nicks the skin a few millionths of an inch deep, zapping the pigment. The result is a paperless…

to boost brainpower, take time for reflection and daydreaming. They may sharpen learning and memory skills, according to a survey of scientific literature published in Perspectives on Psychological Science. “People whose brains disengage during relaxation have been shown to be more attentive when doing tasks,” says Mary Helen Immordino-Yang, EdD, a professor of education, psychology, and neuroscience at the University of Southern California. “Loosening your grip on moment-to-moment details turns focus inward, which may impact the way you build memories and transfer learning to new contexts.” WHEN GOLF MEANS “I LOVE YOU” IF YOU WANT to know how much your husband still loves you, consider his actions. In a new 13-year analysis of married couples, researchers found that one way men typically show their love is by initiating shared leisure…

There are people in this world who have sunniness bequeathed to them as a birthright. Goldie Hawn has always seemed to be one of them. From the time we first fell for her in the movies Cactus Flower, for which she won the Oscar for best supporting actress, and There’s a Girl in My Soup, Hawn has been one of those actresses who reflect light, from the top of her blonde mane (freakishly still natural, swears her hairstylist River Lloyd) to the tiny shimmering heart tattooed on her ankle. Even the humor in her best roles is derived, ironically, from those moments when she is completely deflated, because it’s so unexpected: The image of a wet, bedraggled Hawn on the poster for the movie Private Benjamin became a classic; simply…

probiotics are the latest craze in the food industry, turning up in everything from pizza to chocolate. They now tally $20 billion in global sales, expanding at 20 to 30% a year. If you’re not already consuming them in some form, chances are you will be soon. “Probiotics are the new vitamins,” says Shekhar Challa, MD, a gastroenterologist in Topeka, KS, and the author of Probiotics for Dummies. That’s a bold statement, because probiotics are actually live microbes—specifically, beneficial bacteria that promote human health if consumed in large enough quantities. For germophobic Americans, it’s a revolutionary concept. But the 100 trillion microbes that live in your large intestine do dozens of good things for you. They process indigestible fibers and help keep bowel function regular. They produce a number of…

meet the leek. It may look like an oversize scallion, but this cousin of garlic and onions has a milder taste and a touch of sweetness that set it apart. Most recipes call for only the white and light-green parts, so choose leeks with long bulb ends and no cracks. Brightgreen leaves are a sign of freshness; avoid those that are limp or yellowing. Leeks stay fresh in the refrigerator for a week or two. Clean them well before using to remove grit (see p. 107). This cold-weather vegetable gives dishes an earthy flavor—whether it’s the star ingredient or a supporting player—and can be braised, roasted, sautéed, and even grilled. No. 1 Creamed Leek Gratin • Cook 2 slices bacon in large skillet over medium heat until crisp, 5 minutes.…

BLUEBERRY-LEMON SCONES Cutting back on butter and adding applesauce to the batter saves on saturated fat and calories and helps achieve a good balance of taste and texture. Traditional recipes often call for brushing scones with cream, but we prefer this simple yet irresistible fat-free glaze. SCONES 3 c all-purpose flour ½ c granulated sugar Zest of 1 lemon 1 tsp baking powder 1 tsp baking soda ¼ c cold butter, cut into small cubes 1 c buttermilk ¼ c unsweetened applesauce 1 c fresh or frozen blueberries GLAZE 1½–2 Tbsp fresh lemon juice ¾ c confectioners’ sugar MAKE scones: Heat oven to 400°F. Line 2 baking sheets with parchment. Put flour in large bowl. Reserve 1 Tbsp of the flour in small bowl. Add granulated sugar, lemon zest, baking…

Q: As I’ve gotten older, I’ve been noticing that it takes just one or two drinks to put me to sleep. Why is that? A: “As you age, the amount of water in your body decreases, which makes it more difficult for alcohol to be absorbed into your bloodstream and metabolized by your liver. As a result, you can feel tipsy and tired that much faster,” says Elinor Mody, MD, medical director of the Fish Center for Women’s Health at Brigham and Women’s Hospital in Boston. She also warns that your sense of balance weakens after menopause, though researchers aren’t sure why. That’s on top of the fact that alcohol can leave you feeling unsteady on your feet, so it’s a good idea to alternate any alcoholic drinks with water…

Masks From Mother Nature face masks may seem like an indulgence, but they offer extra rewards you can’t get from your regular skin routine. “Because the formulas remain on skin longer than other products you use, they have the ability to deliver more concentrated doses of beneficial ingredients,” says Paul Jarrod Frank, MD, a dermatologist in New York City. See page 22, to discover three masks that rely on nature’s bounty to treat your winter skin issues. MASKS FROM MOTHER NATURE MINERAL Clairvoyant Beauty French Clay Mask with DMAE ($40; clairvoyantbeauty.com) draws out impurities, making pores look smaller. VEGETABLE The Body Shop Blue Corn Deep Cleansing Scrub Mask ($17; thebodyshop-usa.com) deep-cleans and exfoliates for softer skin. FRUIT ilike Organic Skin Care’s Pumpkin & Orange Mask ($44; dermstore.com) moisturizes and brightens…

WHAT IT IS Your throat closes up, your chest tightens, and you feel like you’re breathing through a straw. Next may come coughing spells, wheezing, difficulty breathing, thick mucus, anxiety, and panic. That’s an asthma attack, and even if you’ve never had the chronic inflammatory condition that causes it, one can hit at any age. WHY IT HAPPENS When you have asthma, your airways and lungs overreact to dust, pollen, mold, and other pollutants. When irritated, your breathing passages swell and the adjacent muscles constrict, causing you to cough, wheeze, or feel like you can’t draw a breath. Your chances of developing asthma are higher if a close relative has it or you have a history of sensitivity to environmental irritants. “People who had allergies as kids often develop asthma,”…

We all have one. At least one. A little darling. A best friend. A helper, a life raft. An entrenched habit that’s so comfortable, it feels like a hug or an island of calm. A fix. A fix starts simply enough. You think about doing something that you like to do—drink a mojito or check your iPhone—and that thought lights up an entire dopamine-driven reward pathway in your brain. You try, but you just can’t get that urge out of your head. You give in. And then, as soon as you satisfy the raging hunger, bingo: You feel another rush. Your brain says, “Yeah! This is amazing. I want more.” You need your fix. This Is Your Brain On Food Most of the time, this neurological process is a good…

If the belching smokestack near your home worries you and you never leave the house without checking the air-quality index, here’s an eye-opener: There may be two to five times more air pollution inside your home than outside. And that’s with some of the windows open. Shut them tight during winter and contaminants get trapped, making your air quality potentially 100 times worse than that of the outside air. Here’s what top experts suggest you do to fight air pollution from the inside. Check Your Detection Devices Carbon monoxide and smoke detectors should be installed in a central hallway on each level of your home as well as in the basement, and a smoke detector should also be installed in each bedroom. (Check your local building codes for exact placement.)…

DIABETES-FRIENDLY Enjoy tender chicken flavored with warming spices and dried fruit for only 15 g of sugar per serving. Spiced Chicken With Dried Fruit PREP TIME: 25 MINUTES TOTAL TIME: 6¾ HOURS SERVINGS: 6 1 1/2 tsp cumin 1 tsp turmeric 1/2 tsp cinnamon 1/4 tsp cayenne 3 1/2-4 lb bone-in, skinless chicken thighs 2 med yellow onions, sliced 4 tsp canola oil 2 Tbsp finely chopped fresh ginger 3 c chicken stock 1/2 c dried plums, halved 1/2 c dried apricots, halved Grated zest of 1 lemon 2 red bell peppers, sliced 1/3 c sliced almonds, toasted 2 Tbsp chopped fresh flat-leaf parsley COMBINE cumin, turmeric, cinnamon, cayenne, and 3/4 tsp salt in small bowl. Rub over chicken. COOK onions in 2 tsp of the oil in large skillet…

dog breath is more than just pet-joke fodder. It can be a sign of serious dental-health issues in dogs and cats. A pet’s abnormally bad breath may indicate a possible infection, broken tooth, or tumor, says Kris Bannon, DVM, president-elect of the American Veterinary Dental Society. It can also signal the onset of medical issues such as periodontal disease, which starts in the mouth but can be associated with heart, liver, and kidney disease. It’s also far too common: Periodontal disease affects 85% of dogs over 5 years old and 70% of cats by age 3. Here’s how to keep your pet’s mouth in tip-top shape. Take A Good Look Check your pet’s teeth at least weekly. They should be white, shiny, sharp, and pointy. Yellow or brown teeth may…

if you think a little white lie never hurt anyone, you’ve got company: The average person tells one or two untruths daily. But lying can be hazardous to your health, according to research from the University of Notre Dame. People in a study who told the truth for a week had four fewer emotional problems and three fewer physical ailments than those who lied as usual. The researchers suspect that honesty leads to stronger relationships, which boost well-being. Skin Damage From A Lightbulb? those twirly compact fluorescent lightbulbs save energy, but they have a dark side too. Researchers at Stony Brook University examined 10 CFLs and found that all had cracks in their phosphor coating. That lets harmful UV rays leak out, potentially damaging skin cells if you’re too close.…

our secret for preventing weight gain during the busy holiday season: multitasking body-weight moves that combine cardio and strength training for a metabolism-revving workout you can do anywhere. “Incorporating exercises that require multiple muscles boosts heart rate and burns more calories in less time,” says Jarett Perelmutter, owner and head trainer at Brick Sport Performance Training in Los Angeles and the creator of this routine. SPEED SKATER TARGETS butt and thighs Stand with feet hip-width apart, arms by sides. Hop to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body and right arm behind back. Jump to left, switching legs and arms to complete 1 rep. To perform: Do each move for 1 minute. Without sacrificing form, complete as many…

FASHIONABLY FIT The slim-fitting Under Armour StudioLux Noir Jacket ($148; ua.com) is the haute couture of the fitness world. Fashion-forward details make this moisture-wicking performance jacket a must-have. COOL DRINKER The BPA-free CamelBak Eddy Glass Water Bottle ($25; camelbak.com) offers 25 ounces of stylish hydration. Bonus: The removable silicon sleeve protects it from breaking if tossed around in a gym bag. Winter Fitness Gift Guide: FOR THE CARDIO JUNKIE DIY PERSONAL TRAINER The Gymboss Interval Timer ($20; gymboss.com) makes interval and circuit training a breeze. It programs up to 99 intervals, and beeps between sets. SAVVY TRAVELER On-the-go exercisers will love the compartment for stinky sneakers in Lug’s Puddle Jumper Wheelie Bag ($170; luglife.com). It’s ventilated so odors can escape. CHARMING WORDS Commemorate a fitness feat with the I Heart…

EVEN THE WORLD’S BEST CONCEALER can’t fake how great you look and feel after a full night’s rest: Your eyes open wider, your outlook brightens, and your skin glows. You already know that SLEEPING PEACEFULLY improves your mood and boosts your energy, but there’s also proof OF ITS BEAUTY BENEFITS. A study published in the British Medical Journal found that the less people slept, the less attractive they were rated by peers. Perhaps it’s because sleep is necessary for BUILDING NEW SKIN CELLS that keep your complexion looking fresh. In fact, a recent study published in the Proceedings of the National Academy of Sciences found that SKIN REGENERATION IS MORE ACTIVE AFTER DARK. “At night, your pituitary gland releases more of the growth hormones that stimulate skin-cell regeneration,” says sleep…

HERE’S A SURPRISE: You may spend more time each year nursing a sore throat, fever, and runny nose than you do on vacation. Add it up: Adults get about three colds a year on average, each lasting a week or two. On top of that, 5 to 20% of us will also get the flu, which can linger even longer. That’s a month—or more! This year, take back that time—and your health. These tested tips for fighting colds and flu can help you stay well all winter. 1 MEDITATE Your mind can cut your chances of catching a cold by 40 to 50%, according to a 2012 University of Wisconsin, Madison, study. Fifty-one people who used mindfulness techniques logged 13 fewer illnesses and 51 fewer sick days than a control…

LOVE IT ONCE: Maple-Glazed Salmon On Wild Rice PREP TIME: 10 MINUTES TOTAL TIME: 55 MINUTES SERVINGS: 4 + LEFTOVERS 1 c wild rice blend ¾ c pure maple syrup 3 Tbsp grainy mustard 2 Tbsp minced garlic 1½ Tbsp finely grated fresh ginger 3 Tbsp fresh lime juice 2½ lb center-cut wild salmon fillet, with skin ½ c chopped scallions PREPARE rice per package directions. (Makes about 2 1/2 cups.) MIX next 4 ingredients in saucepan. Simmer until reduced to 2/3 cup, 10 minutes. Stir in 1 Tbsp of the lime juice. Divide between 2 bowls. HEAT broiler. Put salmon on baking sheet lined with foil. Broil 6" from heat, 4 minutes. Brush salmon with glaze from 1 bowl. Broil until cooked through, about 5 minutes. TOSS rice with…

Good-For-You Glaze “Simmer dried fruits or preserves such as apricots, raisins, cranberries, or peaches with fat-free chicken broth, 100% fruit juice, wine, or beer to create a rich glaze without any butter, sugar, or syrup.” —David L. Katz, MD, MPH ALTERNATIVE MEDICINE James A. Duke, PhD, author of The Green Pharmacy: The Ultimate Compendium of Natural Remedies from the World’s Foremost Authority on Healing Herbs Tieraona Low Dog, MD, director of the fellowship, the Arizona Center for Integrative Medicine, University of Arizona Andrew Weil, MD, director, the Arizona Center for Integrative Medicine, clinical professor of medicine, University of Arizona DERMATOLOGY Mary P. Lupo, MD, clinical professor of dermatology, Tulane University School of Medicine FITNESS Wayne L. Westcott, PhD, fitness research director, Quincy College HEART HEALTH Arthur S. Agatston, MD, preventive…