Indholdsfortegnelse for September 2018 i Prevention

THERE ARE NIGHTS when I look into the fridge and say, “We don’t have anything for dinner. Grilled cheese, everybody?” I do make a mean grilled cheese (my secret: garlic salt), but my husband can look in the very same fridge and say, “Oh, there’s plenty here!” and put together a lovely pasta dish with half a tomato, some chopped onion I might have scoffed at him for saving, and the last of the wilting basil. So naturally I used to think of us (thanks to him) as people who wouldn’t truly need our article on food waste on page 50, but then I read this in the story: Three-quarters of us think we waste less food than the average American. Whoops. Come to think of it, my husband and…

It’s inevitable for all women, but according to a study in the Journal of Epidemiology & Community Health, a diet rich in fish and legumes may help delay menopause’s onset. Researchers at the University of Leeds examined the self-reported daily diets of 14,000 women for four years. Of the 900 who went through natural menopause between 40 and 65 and ate fresh veggies like peas and beans daily, menopause was delayed by about a year. Even more striking: Regularly eating a portion of oily fish like salmon or sardines was associated with a delay of roughly three years. Researchers believe the antioxidants in legumes and fish rich in omega-3 fatty acids impact egg maturation and release, which preserves menstruation.…

SERVES 4 1 Cook one 16-oz pkg. small cheese ravioli. $5.28 2 Finely grate 1 small clove garlic into a large bowl; stir in 2 Tbsp oil and ¼ tsp each salt and pepper. 22¢ 3 Cut ¼ in. off tops of 2 large beefsteak tomatoes and finely grate cut sides into the bowl until you reach skin; discard skin. $2.88 4 Fold in ¼ cup fresh basil, roughly chopped. Spoon sauce over ravioli and sprinkle with extra basil and ¼ cup grated Parmesan. 75¢ Total: $9.13 NUTRITION (per serving): 355 cal, 15 g pro, 46 g carb, 3 g fiber, 5 g sugars (0 g added sugars), 13 g fat (4 g sat fat), 35 mg chol, 475 mg sodium…

Fact: We eat when we’re hungry—and even when we’re not. One reason is that over time, we develop cravings for sugary and fatty foods because they activate the brain’s reward circuitry, making us feel happy and satisfied, says Eric Stice, Ph.D., clinical psychologist and senior research scientist at the Oregon Research Institute. Of course, junk food and excess calories from any source don’t do our health any favors. Enter products that claim to address our extracurricular longings for food. Here, the skinny on what’s worth trying. OVEREATING BUSTERS WHAT THEY ARE: It takes about 20 minutes for your brain to register that your belly is full; there are two items that may get you through that time without overeating. One is a lozenge, to be popped after a meal; it’s…

Kudos to you for limiting food waste! Here’s an extra tip to feel like a superhero: Plan meals around local produce, grains, meat, fish, and dairy when possible. Generally, the fewer miles food travels, the less pollution is generated. Chat up your supermarket manager about what foods are locally sourced, and check out farmers’ markets. You can also join a Community Supported Agriculture (CSA) group to purchase a “share” of a local farm in exchange for a portion of its produce. Supplement that food with goods from farther away that are important to you—say, avocados or quinoa. “Buying locally doesn’t need to be a hard rule, but can rather be an aspiration to learn about your local farming system,” says the Berkeley Food Institute’s Ichikawa.…

The headlines sound almost too good to be true: “Researchers ‘Stunned’ by Stem Cell Experiment That Helped Stroke Patient Walk”; “Wife Recovered From Cancer After Pioneering Stem Cell Treatment”; “Stem Cell Transplant Trial ‘Has Miraculous Effect’ on Multiple Sclerosis Sufferers.” Indeed, even experts are excited about these miracle cells, which are abundant in the body and can repair and replace all kinds of tissue. “There’s no doubt in my mind that stem cells are going to revolutionize the way medicine is practiced—with the same kind of impact that antibiotics and vaccinations had—getting at the root causes of disease rather than dancing around the periphery,” says Charles Murry, M.D., Ph.D., director of the Institute for Stem Cell and Regenerative Medicine at the University of Washington in Seattle. But when it comes…

MYTH #1 Eating super-spicy dishes can give you an ulcer. FACT Foods with a kick may aggravate an existing ulcer, but research hasn’t shown that they’ll cause one. A bacteria called H. pylori is most often to blame, along with the overuse of anti-inflammatory meds such as ibuprofen. MYTH #2 Yogurt is a probiotic all-star that will do wonders for your gut health. FACT Yogurt with “live and active cultures” on its label is packed with probiotics, but there’s not enough good research to know which types are best for you. Still, experts say it can’t hurt to eat yogurt, and it could possibly help. MYTH #3 If you eat less, you’ll be able to shrink your stomach. FACT Unless you have surgery, the size of the organ doesn’t change…

SIT UP STRAIGHT! Scientists at San Francisco State University confirm what your mom always told you to do: Maintain an upright posture, which may improve your energy (and your mood). BREATHE BETTER To feel sharper, take a deep breath in through your nose instead of your mouth and focus on drawing air first into your chest, then into your lower rib area, and finally into your lower belly. Even better, press your left nostril with your finger and breathe in through your right nostril: This stimulates blood and oxygen flow to the left side of the brain, which can awaken the brain’s verbal and critical thinking centers, says Fiona Gupta, M.D., assistant professor of neurology at Icahn School of Medicine at Mount Sinai in New York City. LET THERE BE…

1 ANTIGRAMS Rearrange the letters in each of these words to reveal a word that expresses a contrasting idea. 2 ADDITION SQUARE Fill in the blanks so each row and column adds up to the number on the side or bottom. The same number may be used more than once. 3 COUNT CAREFULLY There are between 50 and 60 scarves in a drawer. If you count them three at a time, you will find that there are two left over. If you count them five at a time, you will find that there are four left over. How many scarves are in the drawer? 4 UNTANGLE THE PICTURE Choose the four images that, together, create the one on top. Answers:  1. untied, filled, enormity 2. Top row: 3,6; second row:…

How She Does It In June, we published several letters from readers with significant weight loss (one had dropped 300 pounds!). When Janet Burr wrote in to congratulate them, she mentioned that she’d recently put on a pair of jeans from 1979—and they’d fit! Naturally, we had to ask her for a few secrets: 1 Have a great breakfast. Janet fills a large coffee cup with fruit, yogurt or cottage cheese, nuts, uncooked oatmeal, and cinnamon. (We love parfaits too: See page 90.) 2 Get into roasting. Janet likes experimenting with bringing out veggies’ flavors by roasting them, and some current favorites are Brussels sprouts and cauliflower. 3 Don’t stress (too much) over the scale. “I do not push the panic button” over a couple of additional pounds, Janet says,…

A new study suggests that the benefits of exercise may go beyond weight loss for those who are obese. A small study in the journal Physiology found that when obese individuals completed a six-week endurance exercise program—bicycling or running on a treadmill for an hour three times a week—their numbers of the blood cells responsible for triggering body-wide inflammation dipped. Researchers say the findings matter because inflammation is an important part of the obesity puzzle: Obesity leads to chronic inflammation, which increases the risk of developing other serious health problems like heart disease and type 2 diabetes, common outcomes for those who are dangerously overweight. two hundred YOU COULD INCREASE YOUR WORKOUT TIME AND INTENSITY BY THIS PERCENTAGE IF YOU EXERCISE WITH A PARTNER YOU DEEM MORE ATHLETIC THAN YOU ARE.…

A new school year brings the return of homework and…germs, germs, germs! While not much aside from proper handwashing and good hygiene will prevent your kids from picking up the common cold or a stomach bug, there is something you can do to help ward off the flu: Get them a flu shot. New research in the journal Pediatrics suggests that it’s especially important for children with asthma to get vaccinated. In a study of 1,000 kids who received treatment for an asthma attack at Canadian hospitals, those who also had the flu had a 37% chance of not responding to the treatment, compared with just 13% among children without a virus (both asthma and influenza affect the respiratory system). The Centers for Disease Control and Prevention recommends getting a…

1. Thyme Feeling a bit under the weather? Find a reason to cook with thyme. It’s a known natural antiseptic thanks to the compound thymol, also found in some mouthwashes. Use it as a clean seasoning for veggies or protein. 2. Peppermint It’s a natural energy booster—just the scent of peppermint can wake up your senses, making you feel more alert. Peppermint leaves may also support good digestion by relaxing stomach muscles. 3. Chives These contain allicin, shown to positively affect levels of bad cholesterol and help keep blood pressure low—which could reduce your risk of heart disease and stroke. It also contains a B vitamin linked with better sleep, memory, and mood. 4. Basil It turns out pesto is not just tasty, but also good for you. The main…

You may be doing reps with dumbbells to tone your triceps or planks to flatten your abs, yet there’s a set of muscles you might not be concerned about but should be: your pelvic floor muscles. They surround and support the vagina, bladder, uterus, and bowel, and if they’re weak or dysfunctional, it can bring on a host of problems: a leaky bladder when you cough, laugh, sneeze, or exercise (over 50% of midlife women suffer from incontinence); painful intercourse (due to muscles that are too tight); constipation; or generalized pelvic pain. THE KEGEL EFFECT When I tell patients that they need to strengthen their pelvic floor muscles, they invariably say, “I do my Kegel exercises!” And I’m sure they do. But here’s the problem: Studies show that most women…

1 GET A DAILY DOSE OF ANTIOXIDANTS You wouldn’t go outside in 30-degree weather without a coat, right? Well, think of antioxidants as your necessary year-round layer. Without them, your skin is left exposed to the elements, namely UV rays and pollution. Both create free radicals, nasty little molecules that latch on to skin cells and cause wrinkles, dark spots, and skin cancer, explains Mona Gohara, M.D., associate clinical professor of dermatology at Yale University. Antioxidants render free radicals powerless, so every morning, smooth on a serum or moisturizer that contains potent, proven ones, like vitamins C and E. “They are among the best-studied antioxidants,” says Jordana Herschthal, M.D., F.A.A.D., a dermatologist in Boca Raton, FL. You’ll find both in Paula’s Choice C15 Super Booster ($49, paulaschoice.com), which uses L-ascorbic…

“A bike ride saved my life” SAMANTHA JOHNSON, 33 | PORTLAND, OR Five years ago, I was at my lowest point. I’d left my partner, and he had custody of our son. I was drinking and using drugs. This was totally the opposite of how I’d been raised: My mom always made a big deal about being healthy, what food we put in our bodies. But I felt so depressed and useless, all that went out the window. The friend I was staying with lived all the way across town from my office, and I didn’t have a car. What I did have was a bicycle. So—out of total necessity—I decided I’d bike to my job: about eight miles to the light rail stop, then another mile when I got…

MEAT: Most fridges have temperature-controlled drawers. Use the lowest setting to keep meat fresher. WARM LEFTOVERS OR HOT SOUP: Transfer into small containers and store on the top shelf, since heat rises. Keep away from dairy. YOGURT & MILK: Stash these on an interior shelf, not in the door (where temps are the highest). LEAFY GREENS: Keep them in the crisper drawers, making sure they’re closed for plenty of humidity. EGGS: As with dairy, store on a shelf, not in the door. CONDIMENTS & SELTZER: These do fine in door compartments. APPLES & ORANGES: Store in bins with a low-humidity setting (or keep bins slightly open).…

Despite warnings, some patients with serious degenerative diseases who have tried all the conventional treatments choose for-profit stem cell clinics. “If someone thinks it’s better to take a low-percentage shot as opposed to waiting for a degenerative disease to progress, that may not be an entirely irrational way to view things,” says Dr. Murry. “The problem is, it’s nearly impossible for the average patient to evaluate whether an unproven treatment has evidence for safety or efficacy. This is why the clinics need regulatory oversight.” How to protect yourself if you do decide to proceed: ∘ See what the evidence shows. The federal database pubmed.gov lists results of most published studies. If you read reputable journals to see what the evidence reveals, you’ll be less likely to fall prey to a…

WE’VE ALL HAD THEM: DAYS WHEN WE FEEL AS IF SOMEONE HAS POPPED OUT OUR METAPHORICAL AA BATTERIES AND WE’RE THE OPPOSITE OF THE ENERGIZER BUNNY. PERHAPS THAT’S WHY AMERICANS SHELL OUT MORE THAN $12 BILLION FOR COFFEE AND NEARLY $9 BILLION FOR ENERGY DRINKS AND SHOTS A YEAR—NUMBERS THAT EXPERTS PREDICT WILL JUST KEEP CLIMBING. BUT THERE ARE WAYS TO UNLOCK YOUR RESERVES—THE RIGHT STRATEGY AT THE RIGHT TIME CAN POWER YOU UP INSTANTLY AND SET YOU UP FOR MORE VIGOR TOMORROW.…

There are the pals who lift us up and those who—well, suck the spark right out of us. The trouble is, when you’re close to someone, you may not realize he or she is exhausting you. Take this mini quiz to figure out whom you can handle only in small doses. Now count up the points: » MOSTLY AGREE Your bond seems to be happy and healthy—this friend adds to your energy. » MOSTLY MIDDLING Meet for a coffee date, not a weekend away. Experiment to see what works. » MOSTLY DISAGREE It’s hard to stay energized with this person—it may be time for some distance.…

FRUITY PARFAIT In a glass, spoon alternate layers of one 6-oz container plain nonfat Greek yogurt, 1 cup mixed berries, ¼ sliced banana, and 2 Tbsp crunchy whole-grain cereal. NUTRITION (per serving): 227 cal, 6 g pro, 49 g carb, 4 g fiber, 33 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 0 mg chol, 97 mg sodium HUMMUS DEVILED EGGS Cut 2 hard-boiled eggs in half and remove the yolks (save them for another use). Add 2 tsp hummus to each half and sprinkle with paprika if desired. NUTRITION (per serving): 103 cal, 10 g pro, 6 g carb, 3 g fiber, 0 g sugars (0 g added sugars), 4 g fat (1 g sat fat), 0 mg chol, 268 mg sodium SWEET AND…

We’re thrilled to have partnered with Natalie Jill, an accomplished nutritionist and trainer, for Prevention’s Fit After 40! program. If you missed our July article about her, you can get a peek at a few of her moves at prevention.com/nataliejill. The DVD includes five full-body, no-equipment workout routines. Each takes just 15 minutes (amazing!), and you can also follow our easy eating plan to slim down even faster.  Find out more at prevention.com/fitafter40.…

SUP YOGA Channel your inner surfer with this adventurous twist. You’ll perform traditional moves on a stand-up paddleboard—that’s the SUP part—in an ocean (off the coasts of many major cities or a lake (in other locations). WINE YOGA Vino and yoga have something in common: Both may help relieve stress after a long week (just stick to one glass of wine). You can find vineyards and breweries that host wine and yoga parties and classes so you can get Zen while you sip. ACROYOGA Grab a fellow yogi for this challenging workout that integrates yoga and acrobatics. You’ll take turns balancing, lifting, and performing standard poses in the air. Best of all, you’ll leave having strengthened your body and your relationship with your partner. DOGA If you’d like to get…

You know it as a prenatal must-take, but folic acid may also benefit hypertensive adults at risk for stroke, says the Journal of the American College of Cardiology. A study of more than 10,000 patients with high blood pressure found that those who took a daily folic acid supplement along with their regular blood pressure medication had a 73% lower risk of stroke compared with patients who only took antihypertensive meds. Previous studies have linked folate consumption with fewer strokes and heart attacks; the B vitamin may help break down an amino acid that damages artery walls.…

CRUNCHY LEGUME SNACKS Don’t worry, your little ones will have no idea these salty snacks are made with fiber-filled, protein-rich legumes like chickpeas, lentils, and soybeans. They’ll provide the energy kids need to finish out the school day and keep them full until dinner. Brands we love: Biena, WatUSee Foods Chickpeatos or Puffs, The Good Bean Crunchy Chickpea Snacks, Rõsted Crunchy Lentils, Eda-Zen Toasta Ma-Me Snacks. CHEESY GOODNESS Nothing will perk up your tired child like a lunchbox (partially) filled with cheese. In moderation, it’s a good source of protein and calcium, and some cheese-based snacks even make the cut for nutrition. Brands we love: Arla, Sargento Balanced Breaks, Trader Jacques Mini-Brie Bites, Moon Cheese, Trader Joe’s Parmesano Crisps, Whole Foods 365 brand picks. YOGURT TUBES Sucking flavored yogurt from…

Your nails bear the brunt of damage from everyday tasks like washing the dishes or cleaning the bathroom. To help prevent peeling, cracking, and splitting, several newly developed nail polishes are designed specifically to moisturize and strengthen via ingredients like collagen and argan oil. In testing by the Good Housekeeping Institute, a Prevention partner, Sally Hansen Color Therapy Nail Polishes ($9, drugstores) were found to last longer than the average lacquer. 58 to 69 THAT’S THE AGE RANGE IN WHICH PEOPLE REPORT FEELING MOST CONTENT—PROOF THAT A FEW FINE LINES OR WRINKLES WON’T CURB YOUR ABILITY TO PUT ON A HAPPY FACE. SOMETHING TO LOOK FORWARD TO!…

You’ve just nodded off when your bedmate suddenly emits a loud, jolting snore—drat, now you’re tossing and turning while he or she peacefully snuffles and snorts the night away. Or maybe you’re the noisemaker. While there’s no magic fix, there are steps that may address the problem. Snoring happens when tissues in the throat relax during sleep, causing the upper airway to narrow and tissues to vibrate. It can be a sign of obstructive sleep apnea, in which soft tissues collapse to block the upper airway during slumber; this triggers an arousal reflex that can interrupt sleep from a dozen to hundreds of times a night. “People with sleep apnea often complain that they feel less refreshed in the morning than they did the night before,” says Muhammad Najjar, M.D.,…

ACTIVE 20 MIN.TOTAL 30 MIN.MAKES 14 2 cups old-fashioned oats½ cup raisins1 cup unsweetened dried cherries½ cup almond butter¼ cup honey1 cup raw almonds, roughly chopped½ cup dark chocolate chips 1. Heat oven to 350°F. Line an 8-in. square baking pan with parchment paper, leaving a 2-in. overhang on 2 sides. 2. Spread oats on a large rimmed baking sheet and bake until just golden brown, 8 to 10 minutes; let cool completely. 3. Meanwhile, place raisins and ½ cup cherries in a heatproof bowl. Cover with boiling water and let sit 10 minutes. Drain, transfer to a food processor, and puree until smooth. Add almond butter and honey and puree until smooth; transfer to a bowl. 4. Add oats and stir to coat, then fold in almonds, chocolate chips,…

1. In a small pot, mix 1¼ cups distilled white vinegar; 1 cup water; 4 cloves garlic, crushed and peeled; 3 Tbsp sugar; and 2 Tbsp kosher salt. 2. Heat on medium, stirring, until sugar dissolves. 3. Arrange 1 lb desired vegetables, quartered lengthwise, and 3 sprigs dill in a 32-oz jar; pour warm brine over veggies to cover. Let cool slightly. Replace lid and refrigerate at least 4 hours or up to 2 weeks.…

1 MICROBIOME BASICS The term “microbiome” sounds science-y, but it’s simple: It’s the trillions of tiny organisms (called microbes) that live in and on your body. The majority of these microbes are bacteria, and most call your gut home—hence the buzzy phrase “gut bugs.” There are hundreds of different types living there, and bacterial diversity—or keeping the good and bad bugs in balance—is what helps maintain a healthy and happy gut. Everything from the food you eat to your day-to-day habits has an impact. 2 IT’S ABOUT MORE THAN YOUR BELLY Your gut affects how the rest of you feels. When it’s filled with good bacteria, things are more likely to be in order: Your immune system is strong, your digestion is good, your skin glows, and you’re probably in a…

RUN HOT AND COLD After you take your nice warm shower, give yourself a 30-second blast of cold water. Once the initial shock wears off, you’ll get an invigorating burst of energy as blood flows away from the surface of your body toward your core to try to conserve heat, kicking your circulation into gear. Bonus: An arctic blast may help your mood. One study found that the icy temps helped release endorphins, which could have an antidepressant effect. DELAY YOUR COFFEE Have your joe once you get to work. Scientists suggest that sipping coffee 1½ to 2 hours post-wake-up may let you get the most from it. Levels of the hormone cortisol, known as the “stress hormone” but also a potent stimulant, are highest in the morning. Drinking caffeine…

TRY A TWIST Muscle tension can sap your vigor, but a stretch can be a good Rx. “I recommend yoga poses that lengthen overactive, tight muscles in the back, sides, and chest,” says Dana Santas, a yoga coach and consultant for elite athletes. Try this one: Lie flat on your back, then bring your right knee toward your chest. Next, take your left hand and place it on the outside of your right leg and gently start to rotate over to the left. Without forcing it, allow your knee to fall to the left while reaching your right arm out to the right. Hold for five breaths. Release and repeat on the other side. FIND YOUR SLEEP SWEET SPOT Subtract 7½ hours from when your alarm clock is set to…

1 You’re constantly refilling his water bowl POTENTIAL PROBLEM: DIABETES OR KIDNEY ISSUES If he empties that bowl more than three times per day, it could be a sign of kidney failure, diabetes, or liver disease, says Shari Mahoney, D.V.M., a veterinarian at Banfield Pet Hospital in Rockwall, TX. It’s usually older pets you’ll see drinking or urinating excessively, but it can occasionally happen with younger ones too. “Kidney problems, in particular, can be triggered at any age by the consumption of some plants and flowers—like lilies, which are toxic to cats,” she says. 2 YOUR DOG IS SLUGGISH AND NOT HERSELF POTENTIAL PROBLEM: PARVOVIRUS, a highly contagious viral illness that can lead to heart disease. It’s spread through contact with an infected dog’s feces, which, dogs being dogs, has been known…