Indholdsfortegnelse for July 2014 i Prevention

This month, there’s good news for women 40+ who want to reduce their bellies. Fitness trainer Michelle Lovitt shares her formula for working out less and reaping more rewards (see p. 60). The bad and ugly news, on the other hand, is that a common way to remove uterine fibroids can have unintended, devastating consequences (see p. 72). Thank you to Amy Reed for sharing her story, and to her husband, Hooman Noorchashm, for his crusade to make medicine stop and rethink this procedure. I hope you will read the piece and share it with your friends, your wife, your daughters. As you will learn, in this case, cheaper, quicker, easier medicine may turn out to be far too costly. Anne Alexander Editorial Director P.S. We’re here for you. Please…

The buzz about drug-resistant bacteria is alarming, we know. But surprising research points to a new and unusual weapon against this threat: nonsteroidal anti-inflammatory drugs, the class of painkillers that includes ibuprofen. Lesser-known prescription NSAIDs carprofen, vedaprofen, and bromfenac thwart the bugs by making it impossible for them to replicate and turn resistant. Your headache medicine isn’t killing any germs (it’s too structurally different), but it may be only a matter of time until those other NSAIDs are used to develop a bacteria-slaying savior to get us out of this mess. Germ Grenade coronary microvascular dysfunction { ’kor--ner-e m.-kro-’vas-ky -l r dis-’f ngk-shen. A common type of heart disease that doesn’t actually involve plaque in the arteries—but rather a hitch in how they constrict and dilate. A new study says…

...And the reason will make nutrition nerds swoon. A new study credits the trendiest topics in food science—inflammation and gut microbes—with making dark chocolate healthy. Gut bugs gorge on its fiber and antioxidants, fermenting them into compounds that have anti-inflammatory effects on the heart, says study author and food scientist John Finley. Pair dark chocolate with fruit, which generally has the same compounds, and the effects are even greater, he hypothesizes. CHOCOLATE-DIPPED WATERMELON 8 oz dark chocolate, finely chopped 5 lb seedless watermelon, cut into 1" wedges Place chocolate in heatproof bowl set over simmering water. Stir until melted. Dip watermelon in chocolate and place on parchment-lined baking sheet. Sprinkle with coarse sea salt, if desired, and refrigerate. Makes 25 wedges. NUTRITION (per wedge) 77 cal, 1 g pro, 12…

Peas have shed their shells—and now are powdered and packed as added protein in bars, drinks, and shakes. unlike soy, yellow peas are rarely genetically modified but, scoop for scoop, provide almost the same amounts of calories and protein. pea protein isn’t a “complete” protein (soy is) because it doesn’t contain all nine essential amino acids, which your body can’t make on its own. But it’s typically combined with other plant proteins like brown rice or hemp to complete it. plus, it has glutamic acid, which helps convert carbs into energy so they’re not stored as fat. if you’re looking for a healthy new protein powder, give peas a chance. The Crunch Effect Is texture playing tricks on you? A new study finds that people perceive crunchy foods as less…

TO AVOID knee pain DO side-lying hip abduction Lie on side, hips and feet stacked and head resting on arm. Raise top leg a few inches. Pulse up and down for 30 seconds. switch sides. TO AVOID heel pain DO towel stretch sit on floor with spine straight, legs extended forward. wrap towel under balls of feet and hold 1 end in each hand. Flex feet and slowly pull towel closer to torso. Hold 30 seconds. TO AVOID hamstring strains DO good-morning exercise stand with feet hip-width apart and arms crossed in front of chest. Hinge at hips, lowering torso until parallel to floor. Engage glutes and back of thighs to slowly return to standing. Do 15 reps. Source: Thomas Best, professor of family medicine and sports medicine at Ohio…

A bathroom covered with loose strands or an ever-scrawnier ponytail can be startling but doesn’t necessarily mean anything’s wrong. By age 50, half of women will complain of hair loss. "As we age, overall hair density changes and individual strands become finer," says dermatologist Doris J. Day. But just because thinning is natural doesn’t mean you accept it. 50-100 The number of strands of hair, on average, a woman loses each day Start Here! MEALS Now, this is easy. Hair thrives on protein, iron, zinc, and vitamin b12. Get them from lean meats, leafy greens, nuts, beans, and fish. mASSAGe You’re halfway there every time you shampoo. Massaging your head in the shower improves blood flow to the scalp. This means a beter environment for hair growth, but it also…

Six years ago, I was pushing 340 pounds, and everything—my body, my job, my love of travel—was crumbling beneath the weight. There I was, a doctor, constantly reading about and lecturing on obesity and its negative effects on patient outcomes, yet I had sleep apnea, high blood pressure, and prediabetes. Just leaning over patients during long surgeries had become impossibly painful. The irony wasn’t lost on me, but like anyone who struggles with their weight, I was able to ignore it for a long time and, when that was no longer possible, justify it. I am busy building my career. I’ll get my weight under control later. But things snowballed when I ruptured two disks in my neck and was forced to hang up my scrubs. Though I stayed busy…

We asked Michelle Lovit to create and demonstrate a firm-abs plan for the 40+ metabolism, and she overdelivered. Based on principles she perfected with her Hollywood clients, this workout uses full-body toning and quick cardio bursts to generate a precise intensity: challenging enough to burn belly fat, but not so difficult it sends your stress response into overdrive. To maximize results, pick up a copy of our new DVD, Ultimate Flat Belly: Amazing Abs, Gorgeous Body (see p. 71). How to do it: Complete the circuit twice. Perform each exercise for 1 minute; do the cardio burst for 30 seconds. Rest 2 minutes between circuits. Aim to do the routine 3 or 4 times a week. What you’ll need: light hand weights (3 or 5 pounds), a resistance band, and…

If you ever have to live through an experience like having a critically ill child, be warned: People will tell you over and over again to take care of yourself. You’ll be encouraged to shower, eat, take walks, and “just get some fresh air.” These are kind and wellintentioned suggestions—and ones I found utterly useless. When our 1-month-old daughter was hospitalized for complex congenital heart defects in September 2013, I could barely leave her hospital room to use the bathroom. The diagnosis had come as a complete shock. What should have been a routine well-baby visit at the pediatrician’s office turned into a terrifying ambulance ride to the nearest children’s hospital while Violet’s blood oxygen level plummeted to less than 20%. And what should have been the sweet second month…

Orange Cream Floats PREP TIME: 5 minutes TOTAL TIME: 5 minutes Serves 2 1 c orange-flavored seltzer 1/2 c fresh-squeezed orange juice 1/2 tsp vanilla extract 11/2 c low-fat vanilla frozen yogurt Combine seltzer, orange juice, and vanilla extract in pitcher. Divide frozen yogurt between 2 glasses and top with orange juice–seltzer mixture. NUTRITION (per serving) 211 cal, 6 g pro, 38 g carb, 0 g fiber, 34 g sugars, 4 g fat, 2 g sat fat, 91 mg sodium Mexican Chocolate Fudge Pops PREP TIME: 5 minutes TOTAL TIME: 15 minutes + freezing time Serves 9 2 c 2% milk 1/2 c agave nectar 6 Tbsp unsweetened cocoa powder 1 tsp vanilla extract 1/2 tsp cinnamon 1/8 tsp nutmeg 1/8 tsp cayenne 2 oz semisweet chocolate, chopped Whisk milk,…

For clean produce… “I use a mixture of baking soda and water to scrub fresh fruit and vegetables.” —Carol Kenworthy For itch relief… “Make a paste with water and apply directly to mosquito bites to relieve swelling and itching.”—Rowena Renfrow For glossy hair… “Mix with shampoo to get rid of product buildup.”—Suzanne Taravella For smooth skin... “I keep a jar of it in the shower to exfoliate every morning.”—Tammie Underwood Dermatologist’s tip: When using this natural body scrub, make sure to choose the crystal form of baking soda (sodium bicarbonate). Mix with coarse salt or sugar for extra polishing power. These tips were reviewed by Rob Danoff, DO, a board-certified family physician at Aria Health in Philadelphia, and Doris Day, MD, a clinical assistant professor of dermatology at Nyu langone…

“Pause, breathe, let go of what you can’t change.” That’s one strategy renowned meditation teacher Sharon Salzberg, 61, shares with her latest students—emergency first responders and aid workers exposed to calamities like the Haitian earthquake—in a class to help them handle their jobs’ emotional toll. “Even in the midst of chaos, the breath is one of our most dependable resources for staying centered,” she says. Quite a Zen attitude for someone whose childhood was anything but—Salzberg’s dad bailed, her mom died, and she lived with a slew of families before age 16. But she came to terms with her struggles, thanks to a college Asian philosophy course and a trip to India, where she was fully exposed to meditation and Buddhism. Now her goal is to help others cope. Her…

Our short documentary on the world’s oldest female bodybuilder, 77-year-old Ernestine Shepherd, shook lives both online and off with its message of commitment to healthy living at any age. The video was featured on OWN’s Oprah Prime, named a National Magazine Award finalist by the American Society of Magazine Editors, and seen online by hundreds of thousands more viewers. “At 41, I know I have the power to live just as she does! She has proven to me that my dream of living a long life full of vitality is possible.”—Kimberly M. TALK TO US We’re listening. you can reach us at suggestions@prevention.com, on Twiter @preventionmag, or at facebook.com/preventionmagazine. MISSED OUT? For a serious jolt of get-up-and-go, watch the inspiring short here: prevention.com/remarkable-storyernestine-shepherd > 3 RECENT URLS THAT DON’T JUDGE…

Do you know what a stroke looks like? Fewer than half of women do, according to a new survey. Join the informed minority by learning the warning signs. FACE DROOPING Does one side of your face droop, or is it numb? Is your smile suddenly uneven? ARM WEAKNESS Is one arm weak or numb? Try to raise both arms. Does one drif downward, or has your overall coordination declined? SPEECH DIFFICULTY Is it hard to speak or pronounce words correctly? Try a simple sentence like “The sky is blue” as a test. TIME TO CALL 911 If you notice any one of these symptoms, call right away—even if they go away, you may have suffered a ministroke and be at risk of another in the near future. Source: Jose Biller,…

THE RECIPE: Blend 1 c hot coffee with 1 Tbsp unsalted grass-fed buter and 1 Tbsp coconut oil for 10 seconds. Drink in place of breakfast. THE RATIONALE: Beter focus, fewer cravings, and improved metabolism, says jeffrey Gladd, an integrative doc who’s lost 13 pounds of body fat (and his brain fog) since sipping. Concerned about the saturated fat? “Data from the past several years has largely vindicated it,” says Gladd. “The bigger threats seem to be sugar and refined carbs.” (Even so, those with acid reflux and high blood pressure should probably steer clear.) the resuLts: I’m a convert. It was like an ultrarich cappuccino that held me over till lunch, and I was much more alert despite scrimping on sleep. The only downside? Cleaning the blender.—Stephanie Eckelkamp, associate…

Similar to how thinking about a transcendent restaurant makes you want to venture out there again, recalling a workout win—like that time you hiked to a gorgeous view—might inspire you to get moving. People who drew on a concrete mental image of a great exercise experience were more likely to be active, finds a study published in the journal Memory. “We believe it works by reminding you of the positive emotions associated with exercise,” says study coauthor David Pillemer. In other words, fondness makes the heart grow stronger.…

Say Aloe to the Truth There’s a good reason why sometimes your aloe vera gel doesn’t do much more than make you sticky. "It’s almost impossible to tell what products contain large amounts of aloe and which ones have very little," says cosmetic chemist Jim Hammer. Though aloe vera might be the single most effective natural remedy for sunburn, companies sometimes use a small amount of the plant material mixed with synthetic polymers. "Fairy dusting—when brands sprinkle in just enough aloe vera to make a label claim—is much more widespread than you might imagine, says International Aloe Science Council executive director Devon Powell. To get real relief, look for products certified by the IASC, an independent body that verifies the content and purity of aloe vera in products. New and…

Honest Berry Hibiscus Lemonade An unexpected twist on a summer favorite, with half the sugar of other lemonades and no artificial sweeteners. ($2.50 at Whole Foods; honesttea.com) Third Street Unsweetened Green Tea It’s hard to find sugar-free bottled tea, but this organic, fair-trade thirst quencher satisfies. ($2 at Whole Foods; thirdstreetchai.com) Bhakti Chai, Semi Sweet and Iced Switch up your iced coffee hab-i it with this fiery blend of ginger / V juice and spices, splashed with soy milk. ($3.50 at natural food stores; bhaktichai.com) The Spiralizer Plenty of kitchen gadgets are astounding at collecting dust (and little else), but this one will make cooking easier and way more fun. In two steps: Just (1) stick on a firm veggie like summer squash or zucchini and (2) crank! Out pop…

You know your belly won’t be walking the red carpet anytime soon, but if you’re going to work out, why not give it a litle makeover? Metabolism guru Michelle Lovit will show you how. By BaRI lIEBERMaN PHOTOGRAPHS BY LEELA CYD FITNESS PHOTOGRAPHS BY JAMES FARRELL The sun was just breaking over the LA horizon as Michelle Lovitt kicked off another early-morning workout with her new client. On tap was an intense, 45-minute strength-training session that involved seemingly endless burpees and squat jumps. It was grueling, but this client—a charismatic and likable overachiever in her 40s—was willing to put in the work. She’d come to Lovitt with the same goal as many of the other entertainers and athletes Lovitt has trained over the years: to shed fat that collects around…

On good mornings, Hooman Noorchashm wakes early, a relic of the days when he rose at 4:30 am for surgical rounds at Brigham and Women’s Hospital. He pads through the quiet house to pop a coffee pod into the machine, then heads for his home office, where, over the course of the day, he will calmly, deliberately compose and send dozens of e-mails. His wife, Amy Reed, sleeps till 6:30 am, when she slips on a red Phillies T-shirt, snugs a maroon jersey cap over her stubbled head, and begins the work of getting six children under 12 ready for the day. An anesthesiologist at Beth Israel Deaconess Medical Center, Reed was on the team that treated both the Boston Marathon bomber and his victims. She is by nature even-keeled.…

"Mom? Seriously, what did you think was going to happen?" says my 12-year-old son Henry, as I sob at the rim of the Grand Canyon in our ugly rental car. "You brought us to the world capital of rocks and pollen. Dad can’t walk, and I can’t breathe." My husband’s knee problems had worsened recently, and who knew that the floating clouds of cottonwood seeds would trigger the worst allergies of my son’s life? "And look at Gus," Henry continues. Gus looks up, his eyed filled with tears. He hates being away from home. I’ve heard about UFOs, vortexes, and enjoyable family vacations. None are things I’ve experienced personally. But I live in hope. I booked a trip to Sedona because I was getting sick of our fibrillating Manhattan lives,…

Wonder why your pet freaks out for no apparent reason? Look in the mirror. Some 80 to 90% of your pet’s behavior problems stem from life experiences—and that sometimes comes back to you. So says Nicholas Dodman, director of the animal behavior section at Cummings School of Veterinary Medicine at Tufts University. The author of best sellers The Dog Who Loved Too Much and The Cat Who Cried for Help, Dodman founded one of the first animal behavior clinics in the United States and has spent 30 years researching and treating animal behavior problems. As part of his many studies, Dodman determined the genetic cause of obsessivecompulsive disorder in dogs. Dodman says our pets can suffer from the same mental illnesses that we do. A cat continually licks the fur…

25 HEAlING HERBS TO USE EVERY DAY If you’re not using herbs, you’re missing out. learn how with our guide to teas, tinctures, and extracts of ashwagandha, thyme, and every green in between: prevention.com/25healingherbs TAKE A BITE: EASY HUMMUS GUACAMOLE Cure nut-butter fatigue with this nutrient-packed spread, which adds bold flavor and creaminess to crudités and sandwiches: prevention.com/easy-hummus-guacamole CAN’T WAIT? A TEASER ABOUT OUR NEXT ISSUE Science’s most surprising (and simple) strategies to grow your happiness New fat rules that change everything: smarter ways to eat clean, get lean, and have boundless energy Are you holding this page at arm’s length? Better ways to deal with farsightedness now How to run from those last 5, 10, or 20 pounds TAP, SWIPE, AND GO Healthy-living news on your terms. Download our…

Snapping open those blinds first thing does more than just help you rise and shine: People exposed to bright light early in the day tend to be thinner than those whose sleep schedules or darkened rooms don’t expose them to light till afternoon, says a new study in PLOS One. And yes, it’s the light itself at work, not the attendant virtues of being an early bird: Morning exposure had this effect independent of age, physical activity, calorie intake, and sleep patterns. The am’s bluer rays synchronize circadian rhythms, important for a humming metabolism. They may also influence hunger hormones, possibly reining in your appetite, says study coauthor Kathryn Reid, research associate professor of neurology at Northwestern University. The new weight loss Rx: 20 minutes of bright light daily between…

BRAIN Being still can make you more compassionate: meditating engages neural systems in the brain associated with empathy. HEART You may be able to lower your blood pressure naturally with twicedaily sessions of transcendental meditation. SKIN Stress often exacerbates psoriasis, which may explain why meditation can improve this dermatological drag. BELLY Cortisol has been linked to increased belly fat; meditation can lower levels of this stress hormone. JOINTS Longtime meditators showed reduced expression of two types of genes linked to inflammation—both of which are targets of pain-relief drugs.…

Sodium has always been the blood pressure bogeyman—shake most of it from your diet and you’ll be safe. But the new book Lower Your Blood Pressure Naturally (Rodale, 2014) reveals how it’s just as important to choose foods naturally low in sodium and high in at least two of the three power minerals—calcium, magnesium, and potassium. Add in these 13 well-balanced foods to cut your risks of stroke and heart attack nearly in half. Proteins WHITE BEANS (1 cup): 13% of daily calcium, 30% of magnesium, 24% of potassium QUINOA (½ cup cooked): 2% of daily calcium, 15% of magnesium, 5% of potassium PORK TENDERLOIN (3 oz): 6% of daily magnesium, 15% of potassium Fat-Free Plain YOGURT (1 cup): 49% of daily calcium, 12% of magnesium, 18% of potassium TILAPIA…

With so many energy bars on the market, it can be hard to discern the gems from the junk. Fuel up smart with the winners that hit our marks for nutrition and taste. OUR CLEAN-FOOD CRITERIA Contains no refined sugar, artificial sweeteners, or sugar alcohols • Has less than 200 mg of sodium per serving • Is made without genetically modified ingredients OUR KEY GF Gluten-free SF Soy-free V Vegan ls low in sugar HP High in protein GRF Grain-free RAW POWER 22 Days Nutrition: Fruit Nut Karma Made with raw, organic ingredients and produced with solar power, this is fuel you’ll feel good about. 22daysnutrition.com Nutrition (1 bar): 220 cal, 5 g pro, 28 g carb, 6 g fiber, 10 g sugars, 11 g fat, 1.5 g sat fat,…

If you’ve wondered why, despite their grand claims, no facial, strip, or mask has ever done much more than make you feel pampered, research may have the answer. Once a pore gets stretched out, the structure of the skin surrounding it has changed irreversibly, developing a raised edge that exaggerates the cavernous look you despise, according to a new study in Skin Research and Technology. To smooth things over cosmetically, follow these steps from Los Angeles-based makeup artist AJ Crimson. GET EVEN Fill dips on your skin’s surface by applying a clear silicone primer like Dr. Jart+ Pore Medic Pore Minish Primer ($32; sephora.com). COVER Cream foundation creates a smooth finish. Try Clinique Moisture Surge CC Cream Compact Hydrating Colour Corrector Broad Spectrum SPF 25 ($35; clinique.com). SOFTEN UP Blur…

Dowdy, frowny sardines aren’t winning any beauty contests, but they’re so convenient—healthy, too, with tons of protein and omega-3s. And if you eat them whole, cartoon-cat style, you’ll reap calcium benefits from the tiny, crunchy bones. Sardine Salad Top 2 cups arugula with 1 can sardines, 1/2 cup each chopped cherry tomatoes and cucumber, and 1/4 cup each sliced red onion and canned chickpeas. Drizzle with 1 Tbsp each balsamic vinegar and extra virgin olive oil. Sardine Pasta Toss 1/2 pound cooked whole wheat spagheti with 1 cup warmed marinara and 1 can sardines, chopped. Top with toasted bread crumbs and torn basil. Sardine Tartine Spread 1 tsp Dijon mustard on a piece of sourdough toast and top with a buter letuce leaf, 2 or 3 canned sardines, and 1…

Michelle Lovit hasn’t counted calories since the ’80s. Who can say that and have a waist like hers at age 44? Someone who fills her fridge with clean foods that make snacks and meals fall together—even when she’s crunched for time. Here’s a peek at her science-loaded shelves. Greek Yogurt high in protein, with bloat-busting probiotics; ideal for pre-or postworkout snacking. lovit eats it almost daily. Green Tea Exercisers who drank 4 cups daily for 3 months had less belly fat than those who sipped other caffeinated beverages, found one study. Mushrooms high in d, a vitamin linked to reduced body fat in postmenopausal women. lovit tosses ’shrooms in salads and sauces. Sprouted Whole Grain Bread Enzymes produced during sprouting make grains easier to digest. lovit uses it for quick…

You take fish oil, avoid eggs, and monitor your BMI—all proven heart-healthy habits, yes? Not so much. With advice shifing like the wind, more than half of Americans are now misguided about what’s right for their tickers, says a new Cleveland Clinic survey. The first three steps to learning how to cut your risk: Uncap your pen, cook up an egg*, and tackle the questions here. 1. The latest on sodium: You should limit it to 2,300 mg (about 1 teaspoon of salt) a day. Rank these from most to least sodium. 1 cup sof-serve vanilla frozen yogurt 1 tablespoon barbecue sauce 1/2 cup cotage cheese 1 bag low-sodium microwave popcorn 8-ounce frozen margarita with a salted rim 1 slice of wheat bread 1. frozen margarita (1,360 mg); 2. lowsodium…

Barbecue Pork Chops PREP TIME: 5 minutes TOTAL TIME: 30 minutes Serves 4 Barbecue Sauce 1 1/2 c marinara sauce 3/4 c apple cider vinegar 1/2 c molasses canned chipotle pepper, minced, + 2 Tbsp adobo sauce from can 2 Tbsp Dijon mustard 2 Tbsp chili powder 1 Tbsp sweet paprika 2 cloves garlic, minced 1/4-1/2 tsp crushed red-pepper flakes Pork Chops 4 bone-in, center-cut pork chops (8 oz each; about 1" thick) 1. Prepare sauce: Combine all sauce ingredients in medium saucepan and bring to a simmer over medium-high heat. Reduce heat to low and simmer until thickened slightly, about 10 minutes. Reserve 3/cup for basting chops and 3/4 cup for dipping. 2. Prepare pork chops: Coat grill or grill pan with cooking spray and prepare for medium-high heat.…

In my experience, tea tree oil helps a subset of patients. Dab the oil on nails that have white or yellow fungus twice a day for at least 2 months. The nail has to grow out for the fungus to be eradicated, so you might not see results for a year, but since this is largely a cosmetic problem, that’s not an issue. An alternative remedy: Apply grapefruit seed extract to the nail. Eating a daily clove or two of garlic, which has antifungal properties, may also be helpful over time. To prevent recurrences, keep your feet clean and dry and trim toenails short. ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative Medicine and clinical professor of medicine at the University of Arizona. Send your…

At Prevention, our roots grow deep in Rodale history and values. J.I. Rodale, who began publishing in 1930, knew that healthy soil = healthy food = healthy people. Widely regarded as the father of the American organic movement, J.I. created Organic Gardening and later Prevention to help people live healthier lives and improve the world around them. Today, led by CEO Maria Rodale, the tradition continues, from cutting-edge research at the 333-acre Rodale Institute (above) to health and wellness brands trusted around the world. Welcome to the family.…