Innehållsförteckning för June 2015 från Prevention

Go Ahead, Steal This Recipe When you flip all the way to the end of this issue, you’ll notice a (mouthwatering) change on the back page. “Steal This Recipe” isn’t just any recipe—it gives you a glimpse of the big heart and great mind that developed it. TRY THIS NOW: Make the fruit pie! It’s from nutrition pioneer Thomas Campbell and will remind you, as food editor Sarah Toland promises, that when you know how much someone truly cares about what’s in their food, their recipes just taste better. Completely Made-Up Stories That We Don’t Publish We were blown away by Australian Belle Gibson’s Instagram feed and story but even more by her fall: The young health sensation reportedly falsified her journey of beating multiple cancers through “clean living.” Our…

OATS (1 cup cooked): High in fiber and protein, oats eaten for breakfast help stabilize blood sugar all day. QUINOA (½ cup cooked): Protein and amino acids in this gluten-free grain aid in muscle repair and postworkout recovery. BLUEBERRIES (½ cup): Potent antioxidants combat free radicals that can injure cells and lead to fatigue. Healthy carbs rev energy without adding too much sugar. SALMON (3 oz): This fish’s hefty dose of protein speeds metabolism, which increases energy. AVOCADO (½ avocado): The fatty acids lower inflammation linked to fatiguecausing conditions. TURKEY (3 oz): B vitamins help metabolize food into energy, while the amino acid tyrosine can keep you more alert. GOJI BERRIES (¼ cup): They may help improve blood flow and alertness. ALMONDS (1/3 cup): They’re packed with magnesium, which helps…

Elevated Glute Bridge Targets: Glutes, hamstrings Lie on back with knees bent and heels on top of chair seat. Engaging core and glutes, lift hips off floor. Squeeze glutes tight, then lower hips back to floor. Repeat for 60 seconds. Low-Impact Leg Press Targets: Glutes, legs Lie on back with knees bent, feet on floor. Place middle of resistance band under left foot, holding 1 handle in each hand. Bring left knee to chest. Engage glutes and hamstrings, then slowly press foot out, away from body, until leg is almost straight. Bring knee back to chest. Repeat for 30 seconds. Repeat on opposite side for another 30 seconds. Tick-Tock Targets: Glutes, thighs Stand on middle of resistance band, holding 1 handle in each hand. Engage glutes and lift left leg…

We already knew the hair shaft gets thinner and more brittle with age, but new findings from Japan’s Gifu University put a finer point on the issue: Aging strands can’t repair themselves as efficiently, since damage makes it all the way to the hair’s inner cuticle instead of just roughing up the surface. Protect your assets with this damage-minimizing strategy from Nicole Rogers, a hair-transplant surgeon and Tulane University assistant clinical professor of dermatology: 1. Prep for straightening or curling with a spray containing silicone or dimethicone: ’Cones absorb damaging heat. One to try: Alterna Caviar Anti-Aging Rapid Repair Spray ($30). 2. Use wands, irons, and dryers (the nozzle should be 6 inches away from strands) at the lowest possible heat settings. 3. To blend grays, pick low-maintenance partial highlights…

FEVERFEW A centuries-old European herbal medicine, feverfew has migraine-relieving activity that reduces inflammation and muscle spasms. This herb also helps prevent constriction of blood vessels in the brain and inhibits the production of prostaglandin hormones, which can inflame blood vessels. It can even make platelets less sticky and normalize blood flow, which may also help reduce migraine frequency and severity. DOSE: 1 capsule (50 to 100 mg) daily of a product standardized to 0.2 to 0.35% parthenolides (it will say so on the label) WORD OF CAUTION: Don’t use feverfew if you take blood-thinning meds (such as Coumadin) or daily aspirin. BUTTERBUR Petasin, a compound in the butterbur plant, is considered to be a major antiinflammatory. A review of studies that included 293 people with migraines showed that butterbur reduced…

Turmeric (CURCUMA LONGA) BEST FOR: stomach pain, IBS, and depress ion WHY IT WORKS: This is the spice that gives curry its brilliant golden hue. Turmeric’s key component, curcumin, is a powerful anti-inflammatory. In a recent study, curcumin was shown to be as effective a pain reliever as ibuprofen but with less abdominal distress. In another study, it lowered IBS symptoms by 50%, likely by reducing inflammation and abnormal muscle contractions in the bowel. Finally, in a recent clinical trial, turmeric was deemed helpful for depression and proven to be significantly more effective than a placebo in reducing symptoms. HOW TO TAKE: Add ½ tsp turmeric to food daily, or take 400 to 600 mg capsules 3 times a day with meals that contain fat and black pepper to enhance…

WE’LL SAY ONE THING FOR CELLULITE: IT DOESN’T DISCRIMINATE. Eighty to 90% of adult women are saddled with dimpled, puckered-looking skin, and nothing (aside from winning the genetic lottery) can prevent it. But the old tricks—questionable creams, throwaway gadgets, and, yes, skirted swimsuits—have given way to smart new cellulite-attacking methods rooted in science, not snake oil.…

Most women experience hot flashes and night sweats (driven by fluctuating hormone levels) at some point during menopause, but the duration varies widely. According to recent findings in JAMA Internal Medicine, among women who’d experienced hot flashes or night sweats at least 6 out of the prior 14 days, more than half had dealt with the problem for more than 7 years. I recommend natural fixes first. Research suggests that clinical hypnosis, acupuncture, and massage therapy can help. Eating two servings of soy daily or using herbs like dong quai or black cohosh may also be worth a try, but they don’t work for everyone. And, even though it can lead to a slight increase in risk of heart attack, stroke, and breast cancer, I believe that low-dose hormone therapy…

The lowly peanut is suddenly looking good for way more than just beer o’clock. When researchers at Vanderbilt University tracked the diets of more than 70,000 Americans for 5 ½ years, they found that those who ate the most peanuts had a 21% lower risk of death in that time frame than those who ate the least. “Peanuts are rich in unsaturated fatty acids, fiber, and antioxidants, all of which benefit your heart,” says study author Xiao-Ou Shu. Get crunching: Just a small handful (two-thirds of an ounce) every day could gain you similar benefits, the researchers say.…

Enjoy meaty goodness minus the guilt. A panel of experts advising the government on dietary guidelines says that the cholesterol in your BBQ patty (or any other food, for that matter) is “not a nutrient of concern for overconsumption.” Meaning: Foods that are high in cholesterol aren’t likely to up your cholesterol—or your heart disease risk. Trans fats and sugar increase heart disease risk more than dietary cholesterol or even saturated fat does, says Steven Nissen, chair of cardiovascular medicine at Cleveland Clinic. For the healthiest burger, opt for grass-fed beef, which packs more omega-3s. Breaking out the grill this summer? Turn the page for three quick tips on how to grill meat more safely.…

One more reason to trash an all-or-nothing workout mentality: Walking just 20 minutes a day could add years to your life. After following more than 334,000 adults for 12 years, researchers found that, compared with inactive people, those who consistently logged at least 20 daily minutes of moderate exercise were more than 20% less likely to die prematurely than their more chair-bound counterparts. “Even a brief amount of activity can have considerable effects on your blood pressure, aerobic fitness, and cholesterol, all of which are related to a reduced risk of mortality,” says study author Ulf Ekelund. “Of course, the more activity you do, the better.” Source: American Journal of Clinical Nutrition Need Inspiration? Consider this: Women who own dogs are 14% more likely to walk more than 150 minutes…

Here’s one way to avoid sweating off your radiance booster: Drink it. Detoxifying charcoal water (here, suspended in almond milk) is just one of several new sips with ingredients you’d typically slather on. Naturopaths and celebs alike are chugging them to promote healing of dry skin or inflammatory issues like psoriasis and acne from the inside out. Consider breakout-clearing bentonite-clay water, antioxidant rose water, and aloe juice, a clear, tart liquid from the plant that’s rich in skin-supporting vitamins C and E and damagepreventing antioxidants. Down the elixir of your choice three to five times a week for maximum effects. Source: Registered dietitian and spa industry consultant Wendy Bazilian…

Vegans have long known it: Nutritional yeast can give your food a cheesy, umami punch without any cheese or MSG. Now the secret’s out, and everyone from high-profile chefs to Paleo dieters is going crazy for these taste-bending flakes. While the flavor calls to mind guilty pleasures, nutritional yeast is made from innocent, vitamin-fortified inactive yeast with no dairy, gluten, or salt. Bonus: It’s low in calories and big on B vitamins and protein. Try it on kale chips—process equal parts nutritional yeast and walnuts with a dash of salt. 7 Ways with Nutritional Yeast For the easiest, fastest, and tastiest ways to use this low-cal superyeast, head to eatclean.com/recipeshow-to/nutritionalyeast.…

Strawberry Compote On sheet pan, toss 2 1/2 cups halved strawberries, 1 sliced serrano chile, 1 chopped shallot, 1 Tbsp honey, 1 Tbsp olive oil, and 1/2 tsp each salt and black pepper. Heat oven to 425°F and bake until berries release juices, 8 to 12 minutes. Stir in 4 tsp lime juice and serve with roasted pork or fish. Strawberry Oatcakes In medium bowl, mix 1 3/4 cups quick-cooking oats, 1 1/2 tsp baking powder, 1/2 tsp cinnamon, and 1/4 tsp salt. Add 1 cup diced strawberries, 1 cup applesauce, and 3/4 cup almond milk and stir. In greased skillet over medium heat, cook 1/4-cup scoops of batter until golden. Strawberries with Sweet Cream & Chocolate In small bowl, combine 1 cup 2% plain Greek yogurt, 4 tsp maple…

HERE’S A MIND-BENDER: Being overweight often has nothing to do with calories or exercise. For a huge number of us, the problem is instead about misfiring hormones. Research is still catching up with this paradigm shift, which has yet to be comprehensively studied. But seeing how this revelation has helped my patients (and me) slim down and feel better gives me confidence that it’s true for most women who are trying to lose weight and can’t. You already know about some weight-affecting hormone issues, like thyroid and insulin imbalances. But other, more subtle ones could also be keeping you from the body you want. Biology class, anyone? TOO MUCH LEPTIN SWELLS YOUR APPETITE I think of leptin as the hormone that says, “Darling, put down the fork.” Under normal circumstances,…

Green or black: Contains theanine, which can help ease anxiety and depression. The amino acid has been studied for several different effects, with most of the research centering on its use as an anxiety treatment. In studies, theanine seems to relax the mind without causing drowsiness. Green, black, hibiscus, or rooibos: A good choice for anyone with arthritis, fibromyalgia, or joint pain. All are naturally high in antioxidants, which can help prevent free radicals and beat back inflammatory responses. Chamomile: Can help relieve depression and anxiety, as well as digestive problems, due to its anti-inflammatory, antispasmodic, tranquilizing, and musclerelaxing effects. In a 2012 University of Pennsylvania study, researchers gave 57 people diagnosed with anxiety, depression, or both either chamomile extract or a placebo for 8 weeks and concluded that the…

GI Problems Gastro specialists can recommend diet changes, such as avoiding lactose. Acid reducers like famotidine (Pepcid) or ranitidine (Zantac) may offer some relief. But further testing—including ultrasounds, CT scans, endoscopies, and colonoscopies—may be needed to diagnose. A brand-new technology called a capsule endoscopy involves swallowing a tiny camera to snap photos of the digestive tract (and may be used in place of dreaded colonoscopies in the not-too-distant future). Arthritis Ibuprofen or other anti-inflammatories and acetaminophen are the mainstays, and narcotic-like tramadol or cortisone shots can offer relief. Injections of platelet-rich plasma, a component of your own blood, into the joint thus far have limited data backing up their use for arthritis, but experts say the idea is gaining traction. Recently, some doctors have tried cryoablation, which involves creating a…

Weight Gain Sleeping fewer than 6 hours ups obesity risk 30%. One study found that women who slept fewer than 5 hours ate 329 more calories the next day. Poor Immunity People who sleep fewer than 7 hours are nearly 3 times more likely to catch a cold. Diabetes Skimping on deep sleep can reduce the body’s sensitivity to insulin, upping your risk of type 2 diabetes. Brain Fog Missing out on as few as 11/2 hours of sleep can reduce daytime alertness by up to 32%. (But you knew that one already.) Lousy Heart Health Getting 6 or fewer hours of shut-eye over the long term increases your risk of developing— or dying of—heart disease by 48%. Blood Pressure Problems Snoozing just 6 hours a night makes you 20%…

Cooking meats and veggies at high heat creates compounds that may boost your risk of cancer— and now, per new research, Alzheimer’s disease, too. Give up the grill? No way. Here’s how to do summer grub safer. MARINATE: A spice rub or dark beer– or citrusbased marinade helps reduce the formation of unhealthy compounds. TRIM THE FAT: More fat means more flames and smoke—and more harmful compounds. THINK LOW AND SLOW: Turning your grill to a low-tomedium setting and flipping food frequently make it more difficult for these compounds to form. Just be sure the meat hits its proper internal temp. 65% That’s how much less insecticide you stand to have in your urine if you eat organic produce often. It’s new incentive to reach for cleaner apples, peaches, and…

Once king of veggie proteins, soy has been deposed as concerns over GMOs, allergies, and other issues have companies finding soy-free alternatives. Here, three we love. Living Harvest Tempt Hemp Tofu: Hemp replaces soy in this signature fake meat while adding a dose of omega-3s. ($3.50) Primal Kitchen Mayo: Most mayo is made with GMO soybean oil, but this one uses avocado oil and cagefree eggs. ($7.50) Beast Burgers: These meatless patties have 23 g of protein, thanks in part to pea protein, which is easily digested and unlikely to be genetically modified. ($6)…

Given what a pounding the tendons and muscles connected to the heel take with each footfall, it’s no wonder plantar fasciitis (pain on the bottom of the heel) and Achilles tendinitis (when the back of the heel hurts) are such common afflictions. Use these tips to hurry the healing. Start Here! Chilling Cool it on the inflammation. Reducing tissue swelling can ease pain, helping you avoid unnatural gait changes that stress your foot even more. Apply a cold gel pack or wrapped bag of frozen veggies to the site of pain for 10 minutes 2 or 3 times a day. ORTHOTICS Even cheap ones help. Off-the-shelf shoe inserts provide extra cushioning and arch support, while custommade prescription orthotics can help control excessive pronation (inward motion) that stresses the heel bone…

Massage BEST FOR: headaches and anxiety SCIENCE SAYS: In a 2006 study, 47 migraine sufferers were either treated for 5 weeks with weekly 45-minute massage sessions designed to relax muscle tension in the back, shoulders, neck, and head or placed in a control group. Those who received rubdowns had fewer migraines and reported sleeping better, both during the trial and for 3 weeks after, compared with the control group. People treated with massage also had lower heart rates and levels of the stress hormone cortisol, and they reported reduced anxiety. Craniosacral therapy is a gentle massage technique in which practitioners relax the soft tissues surrounding the central nervous system. In a small 2012 study, 20 people with migraines experienced significantly reduced symptoms after receiving 6 craniosacral treatments over 4 weeks.…

A sampling of the measures to which I subjected myself in the name of science (and eternal youth): VO2 MAX CALCULATOR This measure of my cardiovascular fitness was delivered by a frighteningly buff man. Given how much time I spend sitting on my ass, I did surprisingly well. UBIOME In a bid to make myself feel superior, I compared data about the bacteria in my gut to that of a known population of heavy drinkers. This plan backfired. Apparently, heavy drinkers have more bugs that protect against weight gain than I do. Apparently I should drink more? LIFEGENETICS Seventy-one genes tested, 90 pages of results, infinite things to worry about. YOUSCRIPT This test uses genetics to predict how a person might respond to different medications. I learned I do not…

The Jillionth Reason Not to Skip Your Workout Strength Training THE SCIENCE: While you can’t lose cellulite by dropping pounds (sigh), lower-body strength training may help. Building muscle provides a firm foundation for overlying fat and skin, though side effects such as muscle’s higher fat-burning capacity and exercise’s circulation-increasing effects may help, too, says Wayne Westcott, instructor of exercise science at Quincy College. THE OUTCOME: According to research published in Fitness Management, 80% of women who worked their major leg muscles 3 days a week with about 30 minutes of resistance exercise reported some improvement in the appearance of cellulite after 6 months. “They looked smoother, firmer, and more toned,” says Westcott. Your cellulite won’t be a thing of the past, but this much we can vouch for: You will…

Billionaire Leona Helmsley made headlines a few years ago when she left $12 million in her will to take care of her Maltese, Trouble. Sure, that sounds a little crazy, but some sort of advance planning for a pet’s future and fortune isn’t uncommon or necessarily nuts, says Rachel Hirschfeld, an attorney specializing in animal law. Legally, pets are considered property by courts, and securing their care can be complicated. So, unless you plan, your pet could end up in a shelter. Avoiding that is usually as simple as picking a pet guardian. Ask a friend or family member who’s great with your furry pal if, in the unlikely event that your pet outlives you, he or she would be willing to take it in. It’s also a good idea…