Innehållsförteckning för March 2015 från Prevention

The New Sound Track of Weight Loss: Whoosh...Whoosh...Whoo Until a few weeks ago, you, me, and everyone else thought fat melted off the body via sweat, but now two researchers have corrected the mistake: Turns out 84% of fat exits your mouth and nose through simple exhales. TRY THIS NOW: I’m counting exhales during my am hikeruns. It’s cool math: A thousand exhales take about a half hour. Given that 30 minutes burns about 350 calories for me, 3 exhales is the sound of me burning 1 calorie. I love knowing those breaths may carry converted fat in the form of carbon dioxide. Very trippy and inspiring. THE GREATEST DESSERT EVER IS IN SEASON… And you’re likely making a mistake picking it out, if you’re like me or our food…

Should You Be Drinking Juice? No matter how raw or coldpressed your juice, it’s probably not doing your heart any favors. Recent research from Australia’s Swinburne University of Technology found that the systolic blood pressure of daily juice drinkers was 3 to 4 points higher than that of occasional juicers. Researchers speculate that juice’s sugar causes frequent drinkers to have blood glucose spikes, which can raise blood pressure. If you can’t imagine life without liquid produce, make sure it’s the fresh, juiced-right-in-front-of-you type (which is higher in nutrients), and limit yourself to 8 ounces a day, says nutritionist Stefanie Sacks. A better option: smoothies, which leave fruit’s spike-slowing fiber intact. Bye-Bye, Bingeing So much for tomorrow being a fresh start: Recent research shows that what you eat at night can…

#1 Fuel to Rev Metabolism & Fight Fat Don’t feel guilty about tossing extra yogurt into your pre- or post workout smoothie. In a study of people on a high-calorie diet, those who got 25% of calories from protein burned 227 more a day (and stored less body fat) than those who got fewer calories from protein. You burn off up to 35% of calories from protein through digestion alone; for fats and carbs, that number is only 5 to 15%. One Greek yogurt can have over 15 g of protein; that’s muscle in the making. Feign Sway! New research vouches for the ol’ “fake it till you make it” approach, showing that walking in an upbeat style—shoulders back, gaze forward, and arms swinging by your sides—is a simple, quick…

This Frizz Fix Is Elemental Knowing an acid from a base does matter beyond 10th-grade chem after all: A new International Journal of Trichology study reports that your shampoo’s pH could make or break your hair day. Formulas with an alkaline, or basic, pH rather than an acidic or neutral one can trigger frizz by chemically roughing up the hair’s surface and increasing friction between strands, leaving them less manageable and more prone to breakage. Look for shampoos labeled “low pH” or “pH balancing,” such as John Frieda Beach Blonde Cool Dip Purifying Shampoo ($10) or Intelligent Nutrients Pure Luxe Shampoo ($25). Source: Maria Dias, MD, PhD…

Wrinkles/Brown Spots Your Key Need: Glycolic Acid FINE-LINE FIGHTER StriVectin Labs 5-Minute Weekly Glycolic Peel ($89) FIRMING smoother Kate Somerville RetAsphere Micro Peel ($90) SPOTS-AND-SPECKLES ERASER Peter Thomas Roth Professional Strength 40% Triple Acid Peel ($88) THE MULTITAS KER Dr. Dennis Gross Alpha Beta Medi-Spa Peel ($110) INSTANT PLUMPER Naturopathica Pumpkin Purifying Enzyme Peel ($56) Plumping/Hydrating/Firming Your Key Need: Fruit Enzymes, Lactic Acid, or Hyaluronic Acid Blemishes Your Key Need: Salicylic Acid ZIT BUSTER Soap & Glory the Fab Pore 2-in-1 Facial Pore Purifying Mask and Peel ($16) OIL CONTROLLER + HYDRATOR Kiehl’s Over-Night Biological Peel ($46) PRO TIP: Test peels on your arm first, advises Diane Madfes, assistant clinical professor of dermatology at NYC ’s Mount Sinai Hospital.…

“My Nose Is Just My Nose” Sarah Colonna, 40, comedian and author of Has Anyone Seen My Pants? “I wasn’t ever terribly insecure, but there was always something about my looks that bugged me: My nose was too big, I had too many freckles, and don’t get me started on the lines that go from my cheekbones to my eyes. What are those? (Don’t tell me it’s age; I’ve had them since I was a teenager.) So, given what I do, I just figured I had my sense of humor, if nothing else. But decade by decade, things changed. When I was in my 20s, I realized my nose wasn’t ‘big’—it was just my nose. In my 30s, I began cherishing my freckles; they make me feel sun-kissed and…

“People started telling me I looked radiant instead of tired.” –LISA RAE ROSENBERG, 50, SOUTH PASADENA, CA At first, Lisa Rae Rosenberg was skeptical of the extremes of a raw vegan diet—no cooked food, no dairy, no meat—and not so thrilled by the prospect of giving up glazed doughnuts and chicken-fried steak. But in a last-ditch attempt to curb her rising cholesterol, she stifled her doubts and resolved to try it for 7 days. ”After that week, I felt so much better that I decided to add another week, and after about a month, I felt like I had superpowers,” she says. She dropped 20 pounds, and her total cholesterol plunged 60 points in 8 months. “People started telling me I looked radiant instead of telling me how tired I…

You’ll Make Happy Chemicals Some types of gut bugs manufacture a neurochemical called GABA, which our brains produce, too (it relaxes us). Other bacteria are crucial for the assembly-line production in the colon of two more key neurochemicals, dopamine and serotonin. (Dopamine has a generally stimulating effect; serotonin is calming.) When they’re produced in the brain, these chemicals help regulate mood and behavior. How the gut-made versions affect what’s going on in your head is an unresolved question, but some research suggests that they send messages up the chain by pinging the vagus nerve, a major highway that carries electrochemical messages to and from the brain and gut. You’ll Dial Down Stress Hormones This is probably because the neurochemicals that good bacteria help make (above) are involved in the production…

As she scratched Zoey’s neck, Noel Dallacco felt two grapesize bumps. She Googled the problem, and her uneasiness turned to fear when the word cancer appeared. Two days later, 5-year-old Zoey was diagnosed with lymphoma. Without treatment, Zoey might live 3 months; with chemotherapy, maybe a year or more. “I didn’t even know there was chemo for dogs,” says Dallacco. “I cried my eyes out.” She also didn’t know if she’d be able to afford Zoey’s treatment. According to Trupanion, a pet insurance provider, costs range from less than $5,000 for a mast cell tumor to $40,000+ for bone cancer. Dallacco had pet insurance, but she quickly learned that most policies offer only partial coverage. Surprisingly, nearly half of older dogs and 30 to 50% of older cats develop cancer,…

Bottled Boons Moderate drinking (one daily for women, two for men) could reduce your type 2 diabetes risk by 30%. One to two drinks per day can lower the risk of cardiacrelated death in people with a history of heart disease. Drinking can spur “Eureka!” moments. In one study, moderately buzzed people solved problems that called for creative thinking faster than sober folks did. Sipping Snags Drinking more than one glass of wine daily has been linked with a quadrupled risk of gum disease in women. Binge drinking can damage your intestinal lining and make you more susceptible to leaky gut syndrome. Just one daily drink raises estrogen levels enough to increase breast cancer risk among postmenopausal women.…

Best Move for Faster Lower-Body Toning When trainer Bruce Mack led us through this mini-band circuit, our legs were practically shaking—in a good way. Not only does it speed tone your hips, thighs, and glutes, but doing it before a workout will make the rest of your lower-body exercises (squats, lunges, even your walk) more effective. Watch the video at prevention.com/band circuit. TRY IT  Loop a resistance band around your legs, as shown. Then take 10 small steps to the left, 10 forward, 10 to the right, and 10 backward (moving in a box shape). Repeat entire series 2 more times, once with band above ankles and then once more with it wrapped around feet. A 10-Second Trick to Never Ever Gain Weight About to order that scone with your…

The New Wheat (Is Really Old) Wheat varieties so ancient they could make biblical cameos are having a second coming—and for good reason. Einkorn, Kamut, and farro (or is that pharaoh?) are higher in protein and certain vitamins and minerals than their contemporary whole wheat cousins. What’s more, all three pack lower levels or milder forms of gliadin, a type of gluten protein, which may make them easier to digest. Find them packaged or in bulk at natural-food stores and use in place of rice or other grains in pilafs, soups, stews, and risottos.…

A problem that is literally, not metaphorically, blowin’ in the wind, airborne pollen (among other allergens) makes the immune system think it’s under attack. Thirty million of us suffer from sneezing, runny nose, and watery, itchy eyes. The answer, my friend, is in what follows. Start Here! Avoidance Wetter and later are better. When you can, save errands for drizzly weather. Rain helps keep pollen from drifting through the air. Another dodge: Schedule outdoor activities for afternoon or evening. Pollen counts are highest first thing in the morning. AIR-CONDITIONING Close the windows. Batten down household hatches and run the AC during pollen season whenever possible. It filters up to 99% of airborne pollen. In the car, set controls to “recirculate” to keep filtered air moving without drawing in outside air.…

And so what? Ice cream isn’t going to kill you, as long as it’s not dinner every night (and then it probably still wouldn’t kill you). Because as you know, eating healthy nowadays really just means choosing whole foods sourced from the earth, with the least processing and fewest possible ingredients that sound like hair dye. And ice cream, not to mention that Chardonnay, can totally qualify. Thing is, though, eating day after day according to this simple concept isn’t so easy. The meaning of clean food feels like a moving target. The options are dizzying. The options taste like cardboard (a lot of them, anyway). You keep striving for delicious and clean, because of how it makes you feel, but it can be a struggle. Well, you got this.…

The Integrative MD While both sweeteners really aren’t great, high fructose corn syrup is the slightly more dangerous choice. Too much of any sugar is bad for you—in excess, it promotes insulin resistance, weight gain, and inflammation that contributes to chronic illnesses like heart disease and cancer. One difference between HFCS and regular sugar that gives me pause: Some forms of HFCS may release more fructose within the body than does sucrose, or table sugar (which packs equal parts glucose and fructose). Glucose triggers fullness, while fructose doesn’t. Worse: A recent study found that HFCS is significantly more toxic to female mice than table sugar is. For flavor, opt for a splash of maple or glucose syrup or add vanilla or cinnamon. And read ingredient lists to avoid added sugars…

1. SIT OR LIE IN A COMFORTABLE POSITION and place the tip of your tongue just behind your upper teeth. Exhale through your mouth, making a gentle whoosh sound. 2. CLOSE YOUR MOUTH AND INHALE QUIETLY THROUGH YOUR NOSE FOR A COUNT OF 4. Then hold your breath for a count of 7. 3. FINALLY, EXHALE THROUGH YOUR MOUTH (making the whoosh sound) for 8 counts. 4. INHALE AND REPEAT the cycle 3 more times. How to Grow Like Leslie Knope Greening up your cube could help you love your job as much as Pawnee’s finest and get better at it. British researchers looked into the power of plants in actual workplaces (rather than lab settings, as had been done previously) and found that employees in plant-filled offices were 15%…

Cook More, Weigh Less Your skillet makes a remarkable slimdown weapon. A recent study found that people who made dinner 6 or 7 nights a week ate an average of 137 fewer calories, 3 g less fat, and 16 g less sugar daily than those who cooked once weekly or not at all—no surprise, given that most restaurant fare is supersized and carb-packed. More unexpectedly, home cooks also ate fewer calories when they did dine out, which suggests that healthy tastes culled at the stove can carry over no matter where you eat. Source: Public Health Nutrition…

Hoop Dreams If you bought into the hulahooping-for-fitness craze a few years back, it might be time to dust off your toy (or, hey, invest $30 in a shiny new one). New research shows that a weighted ring does do wonders for your waist. In a 6-week study, women who hooped with a 3.75-pounder for 15 minutes a day 5 times a week lost an average of 1.3 inches from their waists and more than half an inch from their hips. “Each time you swing it around, it’s toning your entire core,” says fitness expert Chris Freytag. “It also gets your heart rate up, which makes it a fun way to burn through belly fat.”…

Groggy exerciser squints in disbelief at the time. 1 SERIOUSLY? I swear I just went to bed. I’ll snooze 5 more minutes. Nah, 10. I’ll dress fast… 2 SHUT UP, CHIMES! I have got to change my alarm sound. Maybe I can skip today. I went yesterday… 3 YEAH, I SHOULD SLEEP. Sleep makes you skinny. 4 BUT I’LL FEEL LIKE CRAP LATER. When else am I going to do it? 5 UGH, FINE. There’s no falling back to sleep now anyway. Coffee… Must get coffee… 6 DOES THIS SHIRT MATCH? Whatever, at least I’m going. Still half drunk on melatonin. Run begins. 7 THIS SUCKS. Why am I doing this? I’ll just go slow. Better than nothing, I guess. 8 FINALLY, ENDORPHINS! I’m awesome! Life is great! I love…

Açaí Berries The berry extract’s antioxidant anthocyanins, in products like Nude Skincare Detox Brightening Fizzy Powder Wash ($42), help prevent freeradical damage, which can lead to wrinkles. Chia Seeds The oil from these seeds is teeming with omega-3 fatty acids, which is why it’s the key ingredient in hydrating serums like Perricone MD Chia Serum ($75). Amaranth Thanks to omega-3 fatty acids, oil extracted from this grain helps dermal cells retain water and stay radiant. Find it in products such as Pai Skincare Echium & Amaranth Age Confidence Facial Oil ($90). cold-pressed oil | 'kōld-prest 'oi(-ə)l Oil mechanically extracted from nuts, seeds, or veggies at the lowest possible temperature, which, research suggests, leaves behind higher levels of anti-aging antioxidants than hotter processes do. Try: Conscious Skincare Enrich Night Cream ($41)…

HAPPIER ENDINGS Vanilla-Maple Pudding Whisk 2 cups whole milk, 1/3 cup maple syrup, 1 lg egg yolk, and 3 Tbsp cornstarch in medium saucepan until smooth. Whisk over medium-high heat until mixture thickens and bubbles, about 8 minutes. Reduce heat to low; whisk 1 minute more. Strain into bowl through sieve. Stir in 1 Tbsp unsalted butter and 1 tsp vanilla extract. Cover with plastic wrap and chill 3 hours. Honey-Poached Pears Peel, halve, and core 2 lg ripe, firm pears. Place in saucepan with 2 cups apple juice, 2 cups water, 3 Tbsp honey, and 2 cinnamon sticks. Bring to a simmer over medium-high heat. Cover, reduce heat, and cook until tender, about 15 minutes. Whisk 1/2 cup plain Greek-style yogurt and 1 Tbsp cooking liquid. Serve pears with…

All Earn Our Pick Because They: 1. Contain no more than 10 g of added sugars GO TO PREVENTION.COM TO SEE WINNERS FROM THE PA ST 2 YEARS. FOOD AWARD KEY O Organic V Vegan D Dairy-Free G Gluten-Free W Weight-Loss Friendly P Paleo Breakfast 1. Food for Life Ezekiel 4:9 Sprouted Grain Waffles Made with grains allowed to sprout before being ground into flour, these waffles pack a nuttier flavor and are easier to digest. ($4) V D 2. Green Valley Organics Lactose Free Cream Cheese This spreadable cultured cream cheese carries 10 probiotic cultures— way more than most brands—and tastes decadent enough to be dessert. ($3.50) O G 3. Love Grown Foods Power O’s Made from a blend of navy beans, lentils, and garbanzos, these subtly sweet Os elevate…

A variety of plant fiber equals a balanced diet for the healthy bacteria deep down in your digestive tract. Simple carbohydrates are digested higher up, which leaves little nourishment for the good bugs. If these helpful bacteria decline in numbers, unfriendly strains, plus fungi and parasites, can take over, stirring up digestive (and, the theory holds, psychological) distress. To make sure that doesn’t happen, these are the foods you need. Get a Shot of Inulin Inulin is a soluble fiber that’s basically a superfood for healthy bacteria. Note that some of these contain gas- and bloat-causing proteins; increase your intake of them slowly if they cause digestive discomfort for you. Asparagus Feed on Fermented These foods offer a double payoff: a load of helpful bacteria from the outside world, plus…