Indholdsfortegnelse for November 2015 i Prevention

3 FUN, SMART THINGS WE ALL LEARNED THIS MONTH— AND HOW TO ACT ON THEM RIGHT NOW BRUCE KELLEY EDITOR-IN-CHIEF Stuck? This Guy Will Unstick You Ruts are tough for me because when I’m in one, I lose faith that I should even try to get out. Hence, occasional therapy (TMI, but still). And hence the a_raction of new-style motivator Lewis Howes. His podcast and his new book, The School of Greatness, report how successful people (ergo, you) cultivate useful rules for avoiding ruts. TRY IT NOW: Register at greatnesssummit.com before Nov. 16 to join Howes’s free, weeklong online course Unleash Your Greatness Summit, hosted by Rodale Wellness and costarring famously unstuck teachers like chef Carla Hall, Bulletproof creator Dave Asprey, meditation guru Gabrielle Bernstein, and Rodale CEO Maria Rodale.…

Meet the Best New Snack for Weight Loss W hat, you’ve never heard of tiger nuts? JK, most people haven’t. These small, slightly chewy tubers (yes, like potatoes) pack a mild nutty-vanilla flavor and a big slimming punch. They’re high in resistant starch, a fiber that passes through the small intestine undigested, stabilizing blood sugar and keeping you full longer than other foods equal in calories. Buy raw or try horchata, a drink made from tiger nuts and water. We like Organic Gemini—oryou can make your own! Head to prevention.com/horchata for a three-ingredient recipe for this tiger nut drink. EAT CLEAN, STAY LEAN Let’s Talk TURKEY Thanksgiving wouldn’t be the same without it. But funky flavorings and antibiotics are nothing to be grateful for, so pick a bird with only…

How to do it: Perform each exercise for 30 seconds on each side (60 seconds total), resting for 15 seconds after each exercise. Repeat the entire circuit twice. 1 GLUTE SQUEEZE Targets: Butt, hamstrings, quads, lower back Stand holding on to back of chair, loop around ankles. Bend left knee slightly and extend right leg behind you. Raise right leg, squeezing through butt. Lower and repeat for 15 seconds. Then, holding leg at top of range of motion, pulse faster for 15 seconds. Repeat with left leg. 2 KICKBACK Targets: Butt, hamstrings, quads, lower back Stand holding on to back of chair, loop around left ankle and right foot. Bring right knee toward chest, then extend right leg back behind you. Slowly repeat for 15 seconds. Then, extend leg and…

serves 4 Total Time: 15 minutes In wok over high heat, add 2 Tbsp peanut or coconut oil and 3 shallots, thinly sliced, sautéing until shallots are browned. Add 4 cups brussels sprout leaves, stirring constantly. Continue to cook over mediumhigh until sprouts become vibrant green, about 3 minutes. Add 1/2 cup lightly toasted pistachios and 1/2 tsp each salt and pepper. Add 3 Tbsp Shaoxing wine or dry sherry to deglaze, then remove pan from heat. Serve immediately with Sriracha sauce, if desired. Nutrition (per serving) 233 cal, 8 g pro, 23 g carb, 5 g fiber, 5 g sugars, 14 g fat, 2 g sat fat, 220 mg sodium CHAD SARNO is a vegan chef, the vice president of plant-based wellness for Rouxbe Cooking School, and a lead…

Go Climb a Tree (No, Really!) It could increase your working memory by an impressive 50%. The effect is thanks to the way moving among the branches requires you to be keenly aware of your body and its surroundings, according to a small new study. We know what you’re thinking (and agree): It’s not worth breaking an arm. Happily, taking your walking routine to a woodsy trail can provide cognitive benefits as well, say Ross and Tracy Packiam Alloway, study coauthors and researchers at the University of North Florida. Hiking will push your brain to adapt rapidly to changing terrain—even if your walk just amounts to traversing some rocks and roots. Source: Perceptual & Motor Skills Make This the Month You (Finally) Start Meditating This year, editors at all of…

Why You Should Eat Bread…For Dessert ’Tis the season for breaking bread, but for the sake of your waistline, consider eating it post-turkey. A new study in Diabetes Care found that participants’ blood sugar was on average 30% lower when they ate a roll after a meal of chicken, veggies, and salad instead of before it. Researchers speculate that the conversion of carbs (all carbs, not just bread) to sugar is slowed when other foods are consumed first. This helps quash the blood sugar spikes that lead to cravings and overeating later—which you probably know a thing or two about at the holidays. It’s not just about what you eat—it’s about when. A postdinner roll can help prevent overeating and weight gain. The New Case for Doing Breakfast Every Day…

This Is the One Lip Color You Need after 40 Get the effect with RMS Beauty Lip2cheek in Illusive ($36, shown here; go to shop.prevention.com) or Revlon ColorBurst Matte Balm in Fiery ($9). Y our goal: rosy lips that don’t look obviously made-up. And you’re not the only one— this look is the No. 1 makeup desire for women 40 and older, per a recent poll. The hitch is that finding the right shade can be tougher than resurrecting a head of hat hair. Makeup artist Rose-Marie Swift clued us in on the supersubtle hue that flatters every complexion: dusty rose with a hint of wine. “It gives a hit of contrast so your face isn’t washed out, and mimics the youthful color you had as a child in a…

MAMMOGRAMS AREN’T only failing to save lives, their false positives are marring women’s health. Laura Esserman’s 100,000-woman study will usher in a new era of reducing this overdiagnosis problem—and stopping the disease we fear most. AT UCSF’S BREAST CARE CENTER, messages from Esserman’s patients—of strength, hope, sadness, loss, acceptance, and love— line the walls. The woman poised to fix America’s breast cancer problem is sitting across a wrought-iron table from me talking about the time, years ago, that she realized mammograms were failing to save women from cancer. We’re in Laura Esserman’s lush San Francisco backyard garden and it’s 9 am on a Saturday—the only time she could find to talk this week. She’s projecting calm, her hands wrapped cozily around a coffee cup—this despite the fact that she’s in…

When Susan Costa’s dog, Freddie, was diagnosed with hip dysplasia, she chose to forgo giving him pain medication, instead turning to acupuncture. The time-honored treatment is quickly becoming trendy, and—crazy as it looks—the research shows it could be worth a try. Pin Down the Facts Your furry friend’s treatment works just like yours: Inserting needles at specific points along the body’s energy channels corrects and improves the flow of energy. The better your pet’s flow, the healthier he is, says Marcie Fallek, a holistic veterinarian. Acupuncture in animals is most commonly sought for musculoskeletal issues like arthritis, says Allen M. Schoen, a holistic integrative veterinarian. It’s also been found to help reduce pain and improve neurologic and gastrointestinal issues, among other problems, according to a review in Scientific Papers: Animal…

1 Avoid calling us on Mondays. That’s like trying to get through to the Butterball Turkey Talk-Line on Thanksgiving. Try Wednesday, Thursday, or early Friday. 2 Have your Summary of Benefits ready. There is also a big Evidence of Coverage document (that you may have to ask for) detailing your plan. Double-check what we say by asking for the section we’re referring to. 3 Get out your insurance card, too. And if you’re calling to see if an upcoming treatment will be covered, have the specific diagnostic and procedural codes from your doctor. Try to prepare an activity for while you’re on hold, too (tearing your hair out doesn’t count). 4 Ask for a nurse. Many case managers at insurance companies are RNs. They can be more knowledgeable about medical…

1. EAT A CLEMENTINE instead of a cookie. The simple act of peeling a clementine can serve as a meditative moment, bringing you into the present and out of your busy head. Plus, the smell of citrus has actually been shown to be calming. 2. POP YOUR CLOTHES IN THE DRYER. Wrap yourself in a robe right out of the dryer when you’re feeling frazzled. Not only is it comfy and relaxing, but research also shows that we eat less when our body temp is a bit warmer. 3. HACK YOUR LUNCH. To avoid mindlessly downing your lunch while responding to e-mails, eat with your nondominant hand. You’re not used to it, so you’re forced to be more mindful, which can help you eat as much as 30% less food.…

The Easy Way to Keep Your Muscles This time of year, the “lose weight!” goal may not be top of mind, but a new study confirms you can’t afford to play workout hooky: Exchanging exercise for couch time can amount to significant loss of strength in just 2 weeks. Active older adults who became sedentary lost 25% of their strength in that short period, making them more prone to injury and, because of less muscle mass, weight gain. Fortunately, it doesn’t take much to safeguard what you have. Other research suggests at least one strengthtraining session per week can help prevent muscle loss. You can do that! To make it easier, keep dumbbells or resistance bands in your office or at home. Sources: Journal of Rehabilitation Medicine; research from the…

YOUR BEST SHADE CHANGES WITH AGE—IS IT TIME FOR A NEW HUE? 1 I LIKED DEMIPERMANENT HAIR COLORS, BUT WHEN I STARTED GOING GRAY, I HAD TO SWITCH TO PERMANENT FOR THE COVERAGE I NEEDED. THE FIX You’re right: Demipermanent color isn’t designed to fully cover grays. Because it has little to no peroxide, it can’t open the hair cuticle to deposit pigment, explains Kari Hill, celebrity colorist at Mèche Salon in Los Angeles. However, you can mimic the glossy finish of demipermanent with Garnier Olia Oil Powered Permanent Haircolor ($10), which contains zero ammonia and natural flower oils for coverage and shine. It leaves hair feeling like never-colored “virgin” hair, says Kyle White, lead colorist at Oscar Blandi Salon in New York City. 2 I’m an African American woman…

Fears about overusing antibiotics— and creating bacteria resistant to treatment— are real. Antibiotics should be taken only to treat actual bacterial infections, such as strep throat, not for colds or flu, which are caused by viruses. If your doctor suggests an antibiotic, ask if it’s essential. One study found that 25% of outpatient antibiotic prescriptions for respiratory conditions were unnecessary. With mild infections, try waiting a day or two to see if you get better on your own, provided your doctor agrees. Even the pros have difficulty telling viral and bacterial illnesses apart, so don’t selfdiagnose, order antibiotics online, or take someone else’s pills—you may end up doing more harm than good. ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative Medicine and a clinical professor…