Prevention February 2023

THIS ISSUE is brought to you by Topics That Make People Uncomfortable. We didn’t set out to do this, but it turns out that we love to poke at things a lot of us have mixed feelings about, to make sure everybody’s getting good information. The two biggies this month are: ▶ MENOPAUSE: A taboo topic for so long, this totally normal and common life change is starting to get more attention in the world. But at work, it’s still tricky business. That’s what we’re tackling in this month’s story in our Making Noise series, where we’re helping one another stand up for our health and change our lives. ▶ WEIGHT: Sure, weight might not give people the heebie-jeebies as much as menopause does. But it’s so fraught for many…

Be Heart Smart When February, Heart Month, rolls around, we talk a lot about the risk factors for and lifestyle habits that can help prevent heart disease, heart attack, and stroke. But here’s another important strategy to use: Learn your family’s heart health history, because it can have a great impact on your own. Having family members with heart problems, especially when they are your parents and siblings, raises your risk, so having this info will help arm you against developing ticker issues. Dig into your family health history, asking your parents, grandparents, and other relatives directly when possible. And don’t just quiz them about heart disease or heart attacks—document other heart-related issues such as high blood pressure or cholesterol, arrhythmias, type 2 diabetes, obesity, and more. Consider diagramming a…

SERVES 4 1 Heat broiler with oven rack in center position. Line rimmed baking sheet with foil and lightly brush with oil. 7¢ baking sheet. 2 In large bowl, combine 1 lb vegan ground “beef,” 2 cloves garlic (finely chopped), 1½ tsp each ground cumin and ground coriander, 1 tsp lemon zest, 1 Tbsp lemon juice, and 1½ tsp each salt and pepper. Form mixture into 12 flat ovals and place on prepared $10.09 3 Broil kofte on center rack, rotating pan halfway through, until they’re golden brown and firm, 6 to 8 min. In second large bowl, whisk 1½ tsp dried oregano with 2 Tbsp each olive oil and lemon juice. Add 1 small red onion (thinly sliced) and one 15-oz can chickpeas (rinsed) and toss to combine. Let…

SPINACH, BROCCOLI, PEAS All the members of this trifecta are stars when it comes to vitamins and minerals, and they’re also decent sources of protein. One cup of raw broccoli has 3 g of protein, while the same amount of peas delivers 8 g of the muscle-building stuff. “Cook spinach to reduce its volume and get more greens and protein—one cup cooked has about 5 to 6 grams,” Sassos says. HEMP SEEDS “This is my favorite sneaky way to add protein to smoothies, yogurt parfaits, oatmeal bowls, energy bites, and more,” says Sassos. “It has a nutty flavor and adds great texture.” Three tablespoons provides nearly 10 g of protein—the equivalent of a scoop of collagen or of many plant based protein powders. SPROUTED GRAINS Sprouted grains, flours, and bread…

KEEP OFFERING Even if your kids refuse it 20 times, try another 10 times. “It takes repeated exposure for them to learn to accept a new food, so don’t give up!” Shaw says. Keep regularly putting it on their dinner plates, and experiment with prep methods—maybe they rejected roasted broccoli but will end up loving broccoli in pasta or soup. TRY A SAMPLE-SIZE VIBE Give smaller portions of new foods—think a tablespoon or two. “This helps keep them from feeling overwhelmed by how much space the ‘foreign food’ is taking up,” Shaw says. Plus, less will go to waste if they shove it away. DON’T DITCH COMFORT FOODS Sometimes getting your kid to eat anything at all is a feat, so when introducing new foods, “be sure to still offer…

1 Kneel on one knee. The foot that’s flat on the floor should be positioned sideways so it’s in line with the knee above it. If your hips are super tight, it’s OK to adjust and have your foot angled slightly forward for a bit more stability. 2 Hold a kettlebell in both hands so it’s hanging straight down in front of the knee that’s touching the ground. 3 Inhale and shift your weight toward your planted foot and the knee that’s bent; the kettlebell will naturally move toward the center of your body, and you should feel tension in your hips and glutes. 4 Push back to starting position. Repeat 8 to 10 times on each side. Prevention PET HEALTH Yes, You Should Play With Your Cat “Kitty playtime…