Indholdsfortegnelse for June 2017 i Prevention

SPRINGTIME IS the right time for making small adjustments. So I was inspired to tweak Prevention with a few new monthly columns and some subtle design changes that refresh and refine our mission. Good Food (p. 28) delivers bite-size pieces of nutrition knowledge. Does It Work? (p. 22) examines the efficacy of products touted to perform miracles (emu oil for aches and pains, anyone?). We renamed Dr. Andrew Weil’s longtime column The Holistic MD (p. 24), and we’re calling Dr. Tieraona Low Dog’s column Natural Remedies (p. 26). Finally, our popular column Problem Solved (p. 18) got a makeover—all for an easier and more helpful read. In other news, I’m proud to announce that Laura Clary (above left) is the winner of our America’s Most Amazing Nurse contest, presented by…

Sleep tends to become more difficult as we age. But there’s something to be learned from perhaps the very best sleepers: babies, who spend up to 17 hours every day slumbering peacefully. Pediatrician Harvey Karp says there are four keys to helping even the fussiest infants snooze better: swaddling, white noise, gentle rhythmic movement, and sucking on a paci?er. (He employed the ?rst three in the creation of Snoo, his new “smart bed” for babies.) Of course, adults aren’t about to hit the hay with a paci?er in hand. But a white noise machine and a few minutes unwinding in a rocking chair can help people well beyond the crib years. “We’re all calmed by womb sounds and movements,” Karp says, pointing to the universally relaxing sound of ocean waves…

This smoothie targets hay fever’s sneezes and snies. Turmeric’s active component, curcumin, may help prevent histamine release, which could reduce allergy symptoms. Mango, high in antioxidant vitamin C, can help lower high histamine levels that often lead to congestion. Hemp seeds are a good source of magnesium, also thought to be useful in controlling allergic reactions. TURMERIC TWIST Blend 1 cup frozen mango, ½ cup canned light coconut milk, ¼ cup water, 1 Tbsp hemp seeds, ½ tsp ginger, ½ tsp turmeric, a handful of ice, and honey to taste (optional). NUTRITION 111 cal, 1 g pro, 11 g carb, 1 g fiber, 11 g sugars, 11 g fat, 1 g sat fat, 1 mg chol, 11 mg sodium WHAT DOES IT MEAN? EXERCISE SNACKING Smaller, more frequent bouts of…

MAKEOVER OF THE MONTH LINDA COHEN Age 45 Pounds lost 7 Inches lost 17 Beginning in her 40s, Linda Cohen noticed that her metabolism was slowing and her clothes were getting tighter, especially around her middle. Though she enjoyed being active and attended boot camp and yoga a few times each week, she was looking for a way to lose the extra pounds that had slowly crept on over several years. When she started following the Fit in 10 meal plan and adding 10 minutes of gentle sculpting moves each day, she was amazed at how quickly her body transformed. “I don’t need to hide my belly anymore,” she says. “I can tuck in my shirts, and I even wore a two-piece swimsuit last summer. This program helped me take…

Tieraona Low Dog, MD, is a physician, educator, author, and expert in the fields of integrative medicine and women’s health. GETTING SICK or hurt when you’re traveling is no fun, but you can handle a lot of minor problems yourself if you’re armed with a good first-aid kit. Most travel kits contain ibuprofen or acetaminophen, bandages and gauze, antiseptic wipes, antibiotic ointment, cotton balls, and antihistamines. I recommend supplementing the kit with natural products that are available online or in natural food stores. • For upper-respiratory infections: Zinc elderberry lozenges. One of my favorites is Nature’s Way Organic Sambucus Zinc Lozenges. • For stress and anxiety: Chamomile tea. Pack 10 bags in your kit. I recommend Traditional Medicinals Organic Chamomile tea. • For bloating, headaches, and bug bites: Peppermint tea. Pack 10 bags of this,…

Nurses are the heart of every hospital, medical office, and health facility in America, yet their work often goes unsung. Not anymore. Prevention honored their ranks (nearly 4 million strong) with a contest to find America’s Most Amazing Nurse. When the nominations started rolling in, we were in awe of what we were reading. Some nurses gave up their vacations to volunteer in a developing country, while others spent their free time advocating for legislation that would make America a healthier place. A handful started nonprofits, and many implemented new programs to improve patient care. What they all did: inspire. Our winner is forensic nurse Laura Clary. Among other accomplishments, she expanded the Sexual Assault Forensic Examination and Domestic Violence Programs at the Greater Baltimore Medical Center to treat the…

Cruciferous vegetables Known for their anticancer effects, bok choy, broccoli, cabbage, cauliflower, and kale have been shown to lower circulating pro-inflammatory markers. Nuts People who regularly eat nuts tend to have a significantly lower weight, a lower BMI, and less belly fat than people who don’t— and their heart disease risk factors, including C-reactive protein levels, are much lower, too. Olive oil This healthy monounsaturated fat contains polyphenols, which boast welldocumented benefits—and were recently found to be effective in warding off type 2 diabetes Omega-3 fatty acids The fats in fish such as mackerel, sardines, and tuna and in plant sources such as flaxseed and walnuts contain omega-3 polyunsaturated fatty acids that provide a strong anti-inflammatory effect. Probiotic-rich foods Lactobacillus, a probiotic strain found in yogurt, can reduce reactive oxygen…

Binoculars should have a 7- or 8-power magnification and objective lenses— the bigger glass in front—of at least 32 mm to let in adequate light. An 8 × 42 pair is ideal— they’ll help you see without feeling too heavy (prices range from $_20 for beginner-level to $_,000+ for a highend pair). Websites like audubon.org and the Cornell Lab of Ornithology’s allaboutbirds.org offer guides and reviews. Instead of a strap, use an elastic harness that wraps around your shoulders ($_0–$50). With the right birding apps, your iPhone is a helpful companion. Many are free: The Audubon Bird Guide is a comprehensive digital resource; the Cornell Lab of Ornithology’s Merlin Bird ID makes identifying birds quick and easy; and with eBird, you become a citizen scientist, downloading and submitting checklists to…

SERVES 8 PREP TIME: 10 MINUTES TOTAL TIME: 15 MINUTES 2 c cherry tomatoes 2 c watermelon, cut into 1" cubes ½ lb feta, cut into ¾" cubes 2 cucumbers, sliced into ½" rounds ½ tsp kosher salt ½ tsp black pepper 3 Tbsp balsamic vinegar, for serving ¼ c torn mint, for serving 1. Thread tomatoes, watermelon, feta, and cucumbers onto 8 wooden skewers. 2. Season with salt and pepper, drizzle with vinegar, and garnish with mint. NUTRITION (per serving) 104 cal, 5 g pro, 8 g carb, 1 g fiber, 6 g sugars, 6 g fat, 4 g sat fat, 25 mg chol, 441 mg sodium PREP TIP Cube a watermelon faster by slicing off both ends so it lies flat on your cutting board. Remove the rind,…

BLUEBERRY MOCKTAILS Mix 2 cups blueberry juice and 2 Tbsp each agave syrup and lime juice until well combined. Add 4 cups seltzer. Serve with blueberries and lime slices. NUTRITION (per serving; serves 6) 70 cal, 17 g carb, 15 g sugars, 5 mg sodium ORANGE ICED-TEA SPRITZERS Boil 2 cups water. Remove from heat and add 3 bags orange spice tea. Steep 5 minutes; remove bags. Stir in 3 Tbsp honey; cool. Add 4 cups orange seltzer. Serve with orange slices and mint. NUTRITION (per serving; serves 6) 32 cal, 9 g carb, 9 g sugars, 33 mg sodium MELON-PEACH LEMONADE Heat ¼ cup each sugar and water until sugar dissolves. Mix with juice of 8 lemons. Add 4 cups peach juice, 2 cups water, and 2 cups strained,…

A TRUSTED SOURCE I’ve rediscovered Prevention through a friend and nd it more appealing now. I’ll keep coming back to it because I trust the information you publish. Jan Stuart / Lady Lake, FL LET IT GO I recently lost my mom to cancer and had to empty her “nest” of all the keepsakes, mementos, and, yes, garbage, too. It broke my heart to have to purge 95% of her treasures, as she called them. But I realized it’s not the things that hold memories; they are held in a spot deep in the heart. When I looked at her home empty and freshly painted for a new occupant, I smiled in hopes that someone else will make memories in my childhood home. Kelley Bouchard / Charlton, NY To keep…

Stick With Your Doctor SEEING the same physician regularly may keep you out of the hospital. A study of the medical records of more than 230,000 patients ages 62 to 82 found that those who saw their regular doctor most often were 12% less likely to be admitted to the hospital for conditions such as asthma, diabetes, and hypertension. “Patients might be more willing to go back to that doctor instead of going to the ER if problems arise,” says Peter Tammes, a senior research associate at the UK’s University of Bristol.…

Two recent reports suggest that powerful thigh muscles are linked to a lower risk of degenerative changes, such as osteoarthritis, in knees. Greater thigh muscle mass even protects the knees of people who are especially prone to knee injuries, such as those who are overweight or have prior ligament injuries. Don’t Sweat Out Stress WHEN YOU’RE angry or stressed, it seems like exercising would be a win-win: You’d burn calories while blowing off steam. But working out when you’re very upset could adversely affect your heart. A recent Canadian study looked at more than 12,400 people who’d had a heart attack and the way they spent their time in the hour be forehand. Heart attack risk, the researchers found, tripled when someone was emotionally worked up while they worked out.…

Serves 1 Prep time: 5 minutes Total time: 10 minutes 1 c unsweetened almond milk ½ c rolled oats 2 Tbsp peanut butter powder (such as Better Body Foods PB Fit) ¼ c chopped grapes and strawberries 2 Tbsp 2% Greek yogurt 1 Tbsp finely chopped peanuts In microwaveable bowl or mug, combine almond milk, oats, and peanut butter powder. Microwave on high until oats are tender, 2½ to 3 minutes. Stir in fruit, yogurt, and peanuts. NUTRITION (per serving) 330 cal, 18 g pro, 40 g carb, 9 g fiber, 6 g sugars, 12 g fat, 1 g sat fat, 2 mg chol, 345 mg sodium “The 10-minute recipes helped the weight fall off,” says Cohen.…

THE NUMBERS are arresting: More than 40 million US adults say they use medicinal herbs and dietary supplements. Herbal treatments alone have become an industry that generates $7 billion a year, despite the fact that some of these alternative treatments can sound pretty strange. Here, we look at three surprising natural medicines to see whether they live up to their bold claims. Pine Bark Extract THE PRODUCT: Pycnogenol, taken for general well-being, is a trademarked anti-inammatory extract from the bark of a specic pine tree that grows in France. THE CLAIM: Certain plant compounds in Pycnogenol target inammation and can improve blood ow, which theoretically leads to allover benets. The manufacturers assert that the extract can support heart and brain function, lower blood pressure, curb age-related muscle loss, and even…

IF YOU’VE ever felt midday exhaustion sink in and reached for a candy bar, you know how welcome the quick jolt of energy is. You also know that soon afterward the sugar will cause a serious energy crash. The empty calories won’t do you much good, either. Luckily, if you’re looking for lasting energy, there are plenty of great-tasting options that are also bursting with health bene?ts. We asked nutritionists to weigh in on their favorite choices when fatigue and hunger strike. 1 Dark Chocolate If you’re really set on having a candy bar, choose one with dark chocolate for an energy kick that lasts without a sugar crash. “Dark chocolate is best because it contains cocoa butter, which helps the caffeine release more slowly and steadily over time,” says…

Last December, Joseph Clary nominated his wife, Laura, to become America’s Most Amazing Nurse. After he submitted his nomination, he printed out the letter he’d written. But then their baby started crying, so he quickly folded it up and stuffed it into a desk drawer—and forgot he put it there. Fast-forward about a month. “Laura went into the drawer to pay bills and found the letter,” recalls Joseph, a firefighter in Washington, DC. She’s usually fairly stoic, he says, but this touched her: “She told me how much it meant to her to read what I’d written.” Among his points: “Laura has a natural talent for the field, and the nurses she manages absolutely love her.” Joseph also wrote about how proud he is of Laura’s ability to handle the…

TYPICAL EARLY SIGNS AND SYMPTOMS (ALTHOUGH SYMPTOMS CAN OCCUR AT ANY TIME) Fever, chills, muscle and joint pain, and other flulike symptoms Fatigue Erythema migrans (target-shaped) rash at the site of the bite Headache or stiff neck TYPICAL LATER SIGNS AND SYMPTOMS (ALTHOUGH SYMPTOMS CAN OCCUR AT ANY TIME) Severe headaches and neck stiffness Additional targetshaped rashes on other areas of the body Arthritis-like swelling and pain, particularly in knees and large joints Shooting pain, numbness, or tingling in the hands, feet, or back Inability to control facial muscles, or facial palsy, which causes the face to droop Heart palpitations or an irregular heartbeat Dizziness Shortness of breath Nerve pain Problems with short-term memory…

Undoes sitting disease Most of us spend too much time sitting, putting us at risk of various diseases. Walking and hiking help, and natural environments offer advantages. “Uneven terrain encourages better use of your core muscles,” says physiatrist Alice Chen. “It’s a more functional activity than, say, walking on a treadmill.” Sharpens the brain Obstacles like logs and grassy mounds also furnish a cognitive workout, says Gary Small, director of the UCLA Longevity Center and author of 2 Weeks to a Younger Brain. “You’re multitasking,” he says. The pastime also benefits the frontal lobe because you’re using reasoning skills and putting information together. Enlivens the senses When listening and watching for birds, “you’re stimulating all your senses: auditory, olfactory, visual,” says Small. “This is excellent for the brain.” Improves your…

SERVES 8 PREP TIME: 5 MINUTES TOTAL TIME: 20 MINUTES ½ c extra virgin olive oil 1 sm jalapeño, thinly sliced ¼ c sour cream 2 Tbsp fat-free milk 8 ears corn, shucked _½ tsp chili powder ½ tsp kosher salt ¼ c chopped chives 8 lime wedges, for serving 1. Bring oil and jalapeño to a simmer over medium heat. Remove from heat and let steep 10 minutes. Whisk sour cream and milk and set aside. 2. Bring large pot of salted water to a boil. Add corn and cook until bright yellow and tender, 3 minutes. Remove from water. Drizzle with half the jalapeño-oil mixture and sprinkle with chili powder and salt. Toss corn to coat, adding more oil if necessary. Top with cream and chives, and serve…

SERVES 8 PREP TIME: 10 MINUTES TOTAL TIME: 1 HOUR 30 MINUTES ¾ lb whole wheat pasta ¼ c toasted cashews 1 clove garlic 1 c packed basil + more for garnish 3 oz baby spinach 1 Tbsp lemon juice ¼ tsp black pepper ¼ tsp kosher salt ¼ c extra virgin olive oil 1 pt grape tomatoes, halved 1 med zucchini, diced Grated Parmesan, for serving (optional) 1. Prepare pasta per package directions. Reserve ½ cup pasta water before draining; set aside. 2. Pulse cashews and garlic in food processor until fine. Add basil, spinach, lemon juice, pepper, and salt. With motor running, slowly add oil until mixture is smooth. 3. Toss together pasta, pesto, tomatoes, zucchini, and half of the pasta water. If pasta seems dry, stir in…

THE NITROUS oxide was cranked up, tamping down my dentist terror along with any pain from the whirring drill, when Dr. B. started in with his questions. “Who would you like to be stranded on a desert island with, other than me?” he asked. “If there’s one person you’d like to punch, who would it be?” And my personal favorite: “So... what music was playing the €rst time you were kissed?” I was thinking about these questions the other day (in the chair of my new, less chatty dentist) and realizing how many doctors I’d fied after being subjected to an unseemly interrogation or hearing a remark that, once heard, could not be unheard. Many of us place medical professionals on a pedestal: Because we need to trust them, we…

Why is melanoma the deadliest of all skin cancers? To help nd out, scientists in Israel have deciphered the way this skin cancer spreads. In melanoma, pigment-producing cells called melanocytes send out “balloons” of color to nearby skin cells to give them their hue, explains Joshua Zeichner, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in NYC. “The new research shows that these pigment balloons also contain signals from cancerous melanocytes that allow the cancer to spread.” The research opens the way for promising new treatments. But until they’re available, see a dermatologist for annual skin checks and take a thorough look at your own skin once a month, advises Zeichner. $343 million Annual cost in the US of treating skin cancer caused by tanning-bed use…

SERVES 4 Bake 4 (6") corn tortillas on baking sheet in 375°F oven until crisp, 3 minutes per side. $1.12 Heat 1 can (15 oz) black beans, drained and rinsed, in pan over medium-high heat $0.99 Add ¼ cup salsa. Cook, stirring, until heated through. Mash and spread on tortillas. $0.40 Divide ½ cup drained canned corn kernels among tortillas. $0.32 Divide 1 avocado, pitted, peeled, and diced, among tortillas. $1.67 Divide ½ cup crumbled feta among tortillas. $1.62 Divide ½ cup shredded red cabbage among tortillas. $0.13 Finish each tostada with a squeeze of lime juice. $0.50 NUTRITION (per serving) 300 cal, 11 g pro, 39 g carb, 10 g fiber, 6 g sugars, 11 g fat, 4 g sat fat, 17 mg chol, 450 mg sodium Total: $6.75…

Material Aluminum Benefits Inexpensive, lightweight, cooks evenly Drawbacks Can give a bitter taste to acidic foods, such as tomato sauce Material Cast iron Benefits Inexpensive, durable Drawbacks Heavy, may cook unevenly, requires oiling (called “seasoning”) Material Ceramic-coated Benefits Nonstick, has no chemical coating Drawbacks May have nanoparticle coatings, which haven’t been tested for health hazards Material Copper Benefits Long life span, cooks evenly Drawbacks Expensive, copper can leach into food (not generally considered a health concern) Material Glass Benefits Doesn’t react to food or leach metal Drawbacks Risk of shattering when heated above a certain temperature Material Stainless steel Benefits Durable and easy to clean, doesn’t react with food Drawbacks Can be expensive, food may stick to surface Sources: John Swartzberg, MD, clinical professor emeritus, UC Berkeley; UC Berkeley Wellness…

More than half of men and a third of women over age 30 have some degree of gum disease. Everyone is susceptible because even healthy mouths teem with the bacteria that can cause gum disease. The bacteria, along with food residue, build up in a sticky, colorless film called plaque that can trigger inammation and infection. Mild inammation (gingivitis) can usually be corrected with good oral hygiene. But when plaque is not removed, the bacteria can make gums recede or pull away from the teeth, forming infected pockets that can destroy bone and tissue—a condition called periodontitis. 500+ Number of different species of bacteria that live in the mouth PREVENTIVE MEASURES 1 Brushing Brushing your teeth at least twice a day for at least 2 minutes each time prevents bacteria…

Andrew Weil, MD, is founder and director of the Arizona Center for Integrative Medicine. DANDRUFF CAN be bothersome, even embarrassing, and can affect almost anyone. In fact, some amount of flaking (though not enough to be perceptible) is normal, since the scalp constantly sheds dead skin cells. But certain people are more likely to develop noticeable flakes. Dandruff is more common in men than in women, and it’s more likely to appear during young adulthood through middle age. Having oily hair also puts you at risk. Most problematic dandruff results from a chronic inflammatory skin condition called seborrheic dermatitis, which is associated with high production of sebum, the oily substance that protects the skin. Areas rich in oil glands like the scalp, face, and torso are most frequently a_ected by seborrheic…

We all know that the poets have had plenty to say about love over the centuries. The 13th-century Persian poet Rumi was among those who labored to illuminate matters of the heart, in one verse opining that “through love bitter things seem sweet…bits of copper are made gold.” But if we really want to learn about love these days, we can turn to brain-scan data instead of ornate prose. Scientists have plenty to tell us about the topic—and they’re learning more all the time by deploying technology to study people swept up in various forms and stages of love. It turns out that the brain’s gray matter—not the heart—is where all the action is. As we develop feelings toward someone, researchers have discovered, our brains fire o. rounds of chemicals…

WHEN YOUR BODY IS FUNCTIONING OPTIMALLY, it provides you with what is e_ectively your own standing army. White blood cells and other natural defenses leap into action to stave off any invader— such as an infection or irritant—creating what’s known as acute in_ammation. But when these defenders refuse to stand down after the problem is gone, or when they launch an o_ensive against something that’s not a threat, that’s a problem. That’s called chronic in_ammation, a long-term, low-grade condition that persists in your cells and tissues and plays a key role in many health problems. In fact, in_ammation is involved in 8 of the 10 leading causes of death in the United States— heart disease, cancer, chronic lowerrespiratory diseases, stroke, Alzheimer’s disease, diabetes, pneumonia/in_uenza, and kidney disease. What’s particularly insidious about…

LEGS Before you go: Good balance helps steady your gait on uneven ground. To improve yours, try this threetimes- a-day exercise suggested by New York physical therapist and rehabilitative Pilates expert Denise Small. Stand on one foot at a time for 30 seconds while holding on to something stable. NECK There’s a term for the discomfort you feel after a day of looking skyward: warbler’s neck. It results from neck joints compressed by constantly tilting your head backward. To prevent this, look for a slanted tree trunk to recline on. If there are none nearby, says Small, focus on lifting from your chest rather than your neck. And back home, do this: Lie on your back and tuck your chin toward your chest with your head resting on the floor.…

For more than 200 years, homeopathy operated under the radar of mainstream medicine, dispensing natural “remedies” that critics claim are based on wishful thinking or, worse, pseudoscience. But the practice hasn’t been considered deadly or even dangerous—until now. Stories of homeopathic harm have surfaced recently, propelling the Food and Drug Administration to take a serious look at these alternative treatments. Prevention delves underneath the latest news to examine the story of homeopathy. 1. What propelled homeopathy into the limelight? Over a 7-year period starting in 2010, 10 babies died while using homeopathic teething tablets containing belladonna, a toxic substance. In 2016, FDA lab results showed that Hyland’s Teething Tablets had levels of belladonna far beyond the amount indicated on the label. (Hyland disputes the FDA’s findings, claiming that the evidence…

SERVES 8 PREP TIME: 5 MINUTES TOTAL TIME: 30 MINUTES + MARINATING TIME 4 boneless, skinless chicken breasts 4 boneless, skinless chicken thighs 1 c Smoky BBQ Sauce (see recipe at right) Cilantro, for serving (optional) 1. Toss chicken with half of the sauce to coat. Cover and refrigerate 1 hour. Reserve remaining sauce. 2. Prepare grill for indirect cooking with hot side at medium heat (or heat oven to 400°F). Brush and oil grates or lightly oil baking sheet. Place chicken on grill or baking sheet, and grill or bake until meat thermometer registers 155°F when inserted into thickest part, 20 minutes, flipping halfway through. Discard marinade. 3. Baste with reserved sauce and continue cooking until internal temperature reaches _65°F. If grilling, transfer to direct heat for caramelized char;…

SERVES 10 PREP TIME: 10 MINUTES TOTAL TIME: 50 MINUTES + COOLING TIME 2½ c whole wheat flour 1 c yellow cornmeal 1 Tbsp baking powder 1½ tsp baking soda 1 tsp sugar 8 Tbsp cold unsalted butter, diced 1 c buttermilk 1 lb strawberries, sliced 2 Tbsp maple syrup 1 c fat-free Greek yogurt ¼ c heavy cream 1. Heat oven to 425°F. Line sheet pan with parchment. 2. Combine first five ingredients in large bowl. Using pastry blender or 2 knives, cut butter in until pea-size clumps form. Using fingers, add buttermilk until incorporated. Flour work surface and turn dough out of bowl. Knead to combine and pat into ¾"-thick round. 3. Using pastry cutter or drinking glass, cut out 10 2½" rounds. Place on sheet pan and…

1 List It Flex your recall power by writing down as many types of fruits and vegetables as you can think of in 1 minute. We got 18. How did you do? 2 Rebus Rally Each of the word combinations below represents a common phrase. Can you ?gure out all three? 1. BAD wolf 2. S L O W 3.|R|E|A|D| Answer Key 1. Big bad wolf, 2. Slow down, 3. Read between the lines 3 Scrambler To test your brain’s ?exibility, try to make as many words out of the following as you can. Can you ?nd 20 per word? TRANSIENT EPHEMERAL EVANESCENT 4 Word World Find as many words as you can in the grid below in 3 minutes to bolster pattern recognition and mental processing speed. Words can run…