Indholdsfortegnelse for January 2021 i Prevention

WHEN MY SON finally started in-person school in mid-fall, I bombarded him with questions after his first day: What was the classroom like? Did it feel different to sit far from the other kids? Were there any new rules? He was monosyllabic in answering the first two, but about the last he said, “Well, we have to wear our masks all the time, but besides that, we got to make up the rules together.” (Third grade teachers are masters of human nature, by the way.) They agreed not to interrupt one another and to keep the room clean. And then there was this rule, which a classmate suggested and with which they all were on board: “Don’t freak out.” That’s the vibe we’re going with in this issue. Conventional wisdom…

SERVES 4 1 Prick 4 small sweet potatoes (about 7 oz each) with fork and microwave, turning once, until tender, 7 to 9 min. $1.44 2 Using food processor with large-hole grater attachment, coarsely grate 4 radishes, 2 medium carrots, 1 beet, 1 Granny Smith apple, and ½ small red onion; transfer to large bowl. $2.12 3 Toss mixture with 2 Tbsp olive oil, 1 Tbsp fresh lemon juice, and pinch each of salt and pepper. 33¢ 4 In small skillet, toast 2 Tbsp each sunflower seeds and pepitas, tossing soccasionally, 2 min. Remove from heat, add 2 Tbsp maple syrup, and swirl pan until bubbles subside. Pour onto nonstick mat or sheet of nonstick foil and let cool. $1.17 5 Split potatoes; top with salad and then seeds. Dollop…

CHANGE YOUR SCENERY Now that you’ve been doing yoga via your TV or computer for months, switch things up to keep it interesting. If it’s mild enough to get outside, try doing your daily yoga on the beach, in a nearby park, or in your own backyard. Or change your usual time and set your alarm for, say, a sunrise or sunset yoga session. ADD SOME TUNES Experimenting with different types of music can make your yoga routine a totally new experience. “Music, particularly upbeat music, is a great way to change the energy of your practice,” says Dunn. If you want to honor the traditional lineage of yoga, challenge yourself to learn to use sound bowls, which can transform the meditation aspect of your yoga practice, she adds. CREATE…

Eye Movement Desensitization and Reprocessing (EMDR) therapy was developed in the 1980s to help people with post-traumatic stress disorder (PTSD). Since then, use of the treatment has grown—and so has the evidence behind it. Nancy J. Smyth, Ph.D., a dean and professor at the University at Buffalo School of Social Work, uses EMDR with patients coping with trauma; here, she explains how it works. What is EMDR, and why does it help with PTSD? Trauma can overwhelm our minds’ natural information processing system, leaving the memory stuck as though the experience is still happening. When people have PTSD, rather than remembering the trauma, recognizing that it was disturbing, and knowing that it’s over, they can feel as if they’re reliving it. EMDR is a type of psychotherapy in which a…

The secret to weight loss and eating for better health is in how we eat, says clinical psychologist Susan Albers, Psy.D. Diets fail because they’re focused on food instead of the feelings behind meals. “When, instead of avoiding french fries, people start to manage the feelings that drive them to eat, they begin to see real changes,” she says. TODAY HAVE A SEAT WHILE YOU EAT. Think about how often we stand in front of the pantry and eat right out of it. “Studies show that you enjoy food more and eat less when you give eating your full attention,” Albers says. Sitting at a table can help you do exactly that. Albers recommends grounding yourself as soon as you take a seat. “Place your finger at the top of your…

CLEMENTINE HONEY GRANITA ACTIVE 10 MIN. TOTAL 3 HR. 10 MIN. SERVES 4 TO 6 In small saucepan, bring ¼ cup water and ¼ cup honey to a boil. Remove from heat and stir in 1 Tbsp grated clementine zest and a pinch of salt; let sit 5 min. Whisk in 2 cups freshly squeezed clementine or tangerine juice (from about 16 clementines or 8 tangerines) and 2 Tbsp fresh lemon juice. Transfer to 8- by 8-in. metal pan and freeze until firm, 3 to 4 hr. Using fork, scrape and transfer to glasses. Serve topped with sparkling water. PER SERVING 96 cal, 1 g pro, 25 g carb, 0 g fiber, 23.5 g sugars (14 g added sugars), 0 g fat (0 g sat fat), 0 mg chol, 28 mg…

POWER PAIRING Black pepper’s main compound, piperine, ups your ability to absorb the curcumin in the turmeric, which helps ease pain, lower cholesterol, and improve liver function. BOOST METABOLISM Capsaicin, a compound that makes peppers hot, may help your body burn more calories. EASE COLDS Studies suggest that a steaming bowl of chicken soup has anti-inflammatory properties, offering mild relief from the coughs and sniffles of winter. STAY STRONG Seafood is rich in vitamin B12, which supports red blood cell function and can help prevent anemia. FILL UP Hominy, a preparation of corn, is packed with minerals and loaded with fiber to keep you feeling full. PORK POZOLE VERDE ACTIVE 15 MIN. TOTAL 5 HR. 15 MIN. ON HIGH (8 HR. 15 MIN. ON LOW) SERVES 4 TO 6 12…

Bring on the juice “When sick kids stay hydrated, their little bodies can better keep up with the metabolic demands of fighting an infection or overcoming a fever,” says Syeda Amna Husain, M.D., a pediatrician and mother of one in Marlboro, NJ. Since they’re not usually inclined to tell you they’re thirsty when they’re ill, get ahead of the game and offer treats like juice, Gatorade, or ice pops. “As a pediatrician, I rarely give my kids these things, so the novelty ensures that they’ll take it,” says Katie Lockwood, M.D., an assistant professor of clinical pediatrics at Perelman School of Medicine at the University of Pennsylvania and a mom of two, who waters everything down to keep sugar-induced diarrhea at bay. Harness honey’s superpowers Some warm beverages go the…

MISSING PIECE Which puzzle piece will fit? CALENDAR RIDDLE If the day before yesterday is the 19th, what is the day after tomorrow? NUMBER PATTERN Which number is missing from this series? 11 13 17 __ 23 29 WORD FINDER Connect adjacent letters to find the superfoods listed below. One letter can connect to the next in any direction, and a letter can be used for more than one word. Bonus: Write out the remaining letters to discover a related word. • KALE• BEANS• FISH• FLAX ANSWERS: Missing Piece: B. Calendar Riddle: The 23rd. Number Pattern: 19 (these are prime numbers between 10 and 30). Word Finder: Remaining letters spell HEALTHIER.…

BAGEL Go ahead, enjoy a “bagel” with a schmear! Spread goat’s milk or Greek yogurt cream cheese on a sandwich thin, a piece of whole-grain toast, or a whole-grain English muffin; either variety will have a little less fat and a bit more protein than regular cream cheese. ASIAN TAKEOUT Recreate fried rice or your favorite stir-fry by using riced veggies instead of rice. Whip up noodle dishes using shirataki noodles (made from konjac, a Japanese root) or ones made from hearts of palm—both behave like rice noodles but have minimal calories and carbs. FRIES Make superfood french fries for a nutritious bite by baking up sticks of jicama, turnip, or carrot in a conventional oven or an air fryer until they’re crispy-crunchy, then sprinkling them with your favorite seasoning.…

One of the most confusing things about trying a new serum is figuring out exactly how much of it should go on your face. Use too little and you may not reap the skin-boosting benefits, but with too much, you risk angering your complexion. That’s where capsule products make things a bit easier: These single-dose serums “limit the amount of product being put on the skin at one time” so you apply the perfect amount, explains Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. The capsules, which are often made from biodegradable ingredients, also help maintain the potency and efficacy of sensitive ingredients such as retinol, hydroxy acids, and vitamin C by shielding them from air and UV light,…

In 2020, quarantining, working from home, and wearing face masks upended our approach to our skincare, makeup, and hair. But that’s a good thing, because it means that now you can take a fresh look at your routine and focus on what matters most. Here, what industry pros say are the beauty goals worth having in 2021. 1 MAKE SPF THE STAR OF YOUR DAY “UV light is one of the biggest culprits in skin aging. It causes brown spots, wrinkles, and skin cancer,” explains Caroline Chang, M.D., a board-certified dermatologist and the founder of the Rhode Island Dermatology Institute. “It can make your skin thicker, bumpier, thinner, and more fragile, depending on your genetics.” If you haven’t hopped aboard the SPF train yet, it’s not too late. Starting now…

1 GREEN UP YOUR HOME One or two leafy plants will do the trick. “You don’t want to create a jungle, because visual complexity makes us stressed,” says Sally Augustin, Ph.D., an environmental psychologist who sets up spaces that support well-being and the principal at Design With Science. But having a couple of plants nearby can alleviate stress, boost mental energy, and help you think more creatively, she says. 2 PAINT THE ROOM PEACEFUL “We’re all home a lot right now and tense for various reasons, and there are so many uncertainties,” says Augustin. Painting a wall just the right shade may help you decompress a bit. “Science shows that colors that are relatively light and not very saturated are relaxing,” she adds, “and a light color makes the space seem a…

ACTIVE 15 MIN. TOTAL 40 MIN. SERVES 4 ¼ cup crème fraîche, at room temp2 Tbsp chopped chives6 large eggs6 scallions, cut into 1-in. pieces2 cups flat-leaf parsley leaves, plus more for sprinkling2 cups cilantro leaves and tender stems, plus more for sprinkling½ cup dill fronds, plus more for sprinkling4 Tbsp olive oil, divided Kosher salt and pepper 1. Heat oven to 350°F. Stir together crème fraîche and chives; refrigerate until ready to use. 2. In bowl, lightly beat eggs. In food processor, pulse scallions, parsley, cilantro, dill, and 2 Tbsp oil until evenly and finely chopped. Add to bowl with eggs along with ½ tsp each salt and pepper; mix to combine. 3. Heat remaining 2 Tbsp oil in medium skillet on medium until shimmering, about 2 min. Add…

WHAT IT’S GOOD FOR Technology is amazing—these days a doctor can diagnose and help treat a host of issues, from rashes to colds, right through your phone or computer. They can also prescribe or refill certain medications, address mental health needs, and continue to treat and help you manage chronic conditions like thyroid issues and diabetes. WHEN IT’S NOT RIGHT Sometimes a virtual appointment doesn’t cut it—an urgent situation such as a cardiac event or a serious allergy attack requires an immediate in-person visit to the doctor or ER. HOW TO TRY IT OUT Your doctor or hospital may have a preferred platform or app they want you to use, but there are also websites and apps like Zocdoc and Doctor On Demand that have a virtual Rolodex of medical…

1 Stand straight and tall, feet together and arms by your sides (this is called mountain pose). Exhale, step your feet 3½ to 4 feet apart, then extend your arms parallel to the floor with your palms down. 2 Turn your right foot slightly inward and revolve your left leg left about 90 degrees. Your left thigh should be turned outward, with the center of your left kneecap aligned with the center of your left ankle. 3 Keeping your torso upright, lower your left leg to a right angle as you turn your head to look out over your left fingers. 4 Hold for 30 seconds to a minute. NEED MORE ZEN? You’ll find tons of yoga routines for every skill level in Prevention’s Best of Yoga DVD ($19.95,prevention.com/best yoga).…

■ VITAMIN C This antioxidant is the darling of the immunity world, but no concrete research proves that a supplement of it will ward off a case of the sniffles. One good review did find that taking it regularly cut the duration of a cold by about 8% for adults and 14% for children. ■ ZINC There’s evidence that certain forms of this mineral (zinc gluconate and zinc acetate) can shorten the time you’re sick by two to three days. ■ ECHINACEA Research is mixed on whether or not this herb can prevent you from getting sick, but one trial found that it did appear to help protect people against the common cold when taken three times a day throughout the season. ■ VITAMIN D A 2017 meta-analysis found that…

No need for a restrictive cleanse to start fresh this year. Your body can detox itself—the key is to feed it the right nutrients to support its natural internal filtering system, which includes the liver, kidneys, digestive system, lungs, skin, and blood. Ring in 2021 by adding these foods to your plate. BROCCOLI Good digestion helps your body absorb nutrients and ensures that the bad stuff makes its way out. Fiber-filled broccoli is one of the best foods for this, and it contains sulforaphane, which research suggests may help get rid of airborne pollutants and protect against certain cancers. BROCCOLI STIR-FRY Place 1 lb broccoli (cut into small florets; stems thinly sliced) and ½ cup water in large skillet. Cover and simmer until bright green and nearly tender, 4 to…

1 Protect their paws on walks Snow and ice, road salt, and chemical ice-melting agents can all irritate your dog’s paw pads and the sensitive skin between them, notes Heidi Cooley, D.V.M., of Banfield Pet Hospital. Signs of irritation include unusually rough or cracked paw pads, bleeding, oozing, and redness. Some dogs will lift their paws when they get uncomfortable on walks. If your dog will tolerate them, booties can help. Always wipe pets’ feet with a damp cloth when they come inside, advises Emily Wilson, D.V.M., of Fuzzy Pet Health. Road salt and de-icing chemicals can be toxic if dogs lick them off their feet. Paw balm can help with dry, cracked pads, and trimming the fur between them can help limit the ice balls and snow that collect…