Innehållsförteckning för July 2015 från Prevention

EDITOR-IN-CHIEF [4] FUN, SMART THINGS WE ALL LEARNED THIS MONTH— AND HOW TO ACT ON THEM RIGHT NOW For Every Hour You Sit, Move 2 Minutes That may be all the health math we need. A Clinical Journal of the American Society of Nephrology study found walking for that long per day was associated with a 33% lower risk of death. TRY IT NOW: Do our Fit in 10 plan (p. 62) to not only cover 5 hours of desk time a day but also lose 13 lb. I’m no Einstein, but that equation sounds pretty good. How to De-Stress the Sunday Grocery Haul Spending precious weekend time food shopping is annoying, but the head-scratching “healthy” options on the shelves make it even more irritating. TRY IT NOW: Our new…

Risk vs. Reward: Should you work out in polluted air? In short, yes: Inhaling unclean air isn’t going to cancel out the benefits of the exercise. A study of more than 52,000 middle-aged city-dwellers in Denmark found that outdoor exercise had a bigger impact on life span than air pollution did. Regularly playing sports, biking, and gardening helped people live longer even if they breathed in filthy air during those activities. Working out in pristine nature is still preferable, of course, but if your only option is a walk along a busy road, it’s better than sinking deeper into the couch. Source: Environmental Health Perspectives That Hypoallergenic Label Might Be Lying to You A startling number of products labeled “hypoallergenic” are rife with skin irritants, according to a new study.…

MAKE IT TONIGHT! Head to prevention.com/sweet-potatogreens for this easy, tasty recipe. Sweet potato leaves are the leafy green du jour with healthy home cooks, and for good reason: The greens, which grow aboveground, are softer and less bitter than kale, but just as versatile in salads and cooked dishes. They’re also superlow in calories and big on nutrition, with three times the vitamin B6, five times the vitamin C, and almost 10 times the riboflavin of sweet potatoes themselves, according to a study in HortScience. Find them in season May to October at natural grocers, farmers’ markets, and CSAs.…

67% That’s how much more likely your partner is to start exercising when you become more active. Step one to getting your mate healthy: Focus on yourself. In a recent study of more than 3,000 married and cohabiting couples age 50 and older, researchers found that when one person became more physically active or lost weight, his or her partner’s chances of doing the same nearly doubled or tripled respectively. “When you model a healthy behavior, it can inspire your partner to join you,” says study author Jane Wardle. Never having to nag and getting your workout in without feeling guilty? Sounds like a plan. Source: JAMA Internal Medicine…

Mood Even a slow 30-minute jog has been shown to lift mood and ward off stress. Longevity Research suggests that just an hour a week can extend lifespan by an average of 3 years. Sleep When study participants logged 30 minutes a day for 3 weeks, they fell asleep faster and stayed asleep longer. Heart People who averaged 6 miles a week lowered their risk of death from cardiovascular disease by 45%. Weight Running at 6 mph for 30 minutes 5 times a week burns 340 calories. That amounts to a loss of 25 pounds in 1 year. Memory and Focus Research shows that 30 minutes a day 4 times a week protects the area of the brain responsible for memory and helps boost concentration and focus. Metabolism A regular…

1. Look at labels. Opt for “100% grass-fed” for beef, bison, and lamb and “pasture-raised” for pork and poultry (which need more than grass to thrive). 2. Buy online. Shopping online can net you better prices and more options. US Wellness Meats, for example, sources locally and delivers nationwide. 3. Shop your backyard. For budget-friendly meat without shipping fees, contact small farms near you to see who has the most wallet-friendly fare. EAT CLEAN, STAY LEAN: ZERO-CALORIE DRINKS Don’t even think about reaching for a diet drink this summer: Artificially sweetened beverages have already been linked to heart disease, while a new study in the Journal of the American Geriatrics Society finds that even one diet drink a day is associated with increased belly fat. What to guzzle? Below, your cleanest…

WHAT YOU’LL GET DISC 1: FAT-BURNING KICK-STARTERS Start your transformation with these four fun, 10-minute routines that’ll speed-tone your body and torch fat fast. DISC 2: SUPERCHARGED SCULPTING Next, accelerate your results and shake things up with four more 10-minute routines that’ll sizzle through belly fat, keep you motivated, and reshape your body in record time. PLUS: THE 8-WEEK EXPRESS FIT IN 10 TRAINING PLAN Follow our daily workout guide for incredible results. All it takes is just 10 minutes a day! It really doesn’t get any easier.…

1) Make sure your pet is fit to fly. Highenergy or anxious pets with cardiac, respiratory, or neurological issues may be better suited to travel with you via car. 2) Ensure that the airline can accommodate your pet. Many airlines have restrictions, like how many pets can be in the cabin per flight and where they can fly geographically. 3) Mark cargo-bound pets’ crates with their name and your name, cell phone number, and e-mail address. Throw in a favorite toy for added comfort. 4) let pets do their business before boarding. Preflight food and water are OK, but only brands your pet is used to. 5) Keep in-cabin pets on a leash at all times and ask your vet if it’s safe to calm them with Benadryl or Xanax…

1 DO THIS: Drink red wine from Chile instead of France. GAIN THIS: A reduced risk of cancer. Chilean cabernet sauvignon is 38% higher than French red in flavonols, antioxidants that plunder cancercausing free radicals. 2 DO THIS: Eat two potassium-rich foods, like bananas and sweet potatoes, every day. GAIN THIS: A 20% lower risk of stroke, courtesy of potassium’s blood-pressure-lowering effects. 3 DO THIS: Rest quietly for 10 minutes after learning something new (like a work presentation). GAIN THIS: Retention of up to 20% more information than if you don’t chill, according to Scottish researchers. 50 Sex gets better after this many years of marriage. Really! A recent study uncovered a slight but significant uptick in frequency for couples beyond their golden anniversary. Study author Samuel Stroope, a psychologist…

ONE-WORD ANSWER Is canola oil really bad for me? no! Canola oil has gotten a bad rap: The conventional stuff is often made from genetically modified plants, extracted using a chemical solvent called hexane, and then deodorized, which can create trans fats. But canola is higher in anti-inflammatory omega-3 fats than other oils, including olive. To avoid bad fats and chemicals, opt for an organic or non-GMO expeller-pressed or cold-pressed oil like La Tourangelle Organic Canola Oil ($7). Same Rice, Half the Calories Carb lovers, have you heard the good news? Scientists in Sri Lanka have figured out that cooking rice with oil, then cooling it, may slash calories by up to half. The cooling process, along with fat from the oil, boosts rice’s resistant starch, an indigestible carb. Try…

As we age, sinking estrogen levels slow oil production— leading to a dull complexion. But a new science-backed solution staves off the slow fade: A peel with 8% vitamin C and 2% retinol upped sebum (oil) levels in perimenopausal women by as much as 65% in 9 weeks. Reproduce the effect at home with the same retinol–vitamin C combo, found in InstaNatural Age Defying & Skin Clearing Serum ($22), which boasts 2.5% retinol and 20% vitamin C. Sources: Journal of Cosmetic Dermatology; Karen Hammerman, MD, cosmetic dermatologist at Vanguard Dermatology in New York City…

If your eyes or lids are itchy, red, or irritated, or if you deal with general dryness, try a formula like Physicians Formula Organic Wear 100% Natural Origin Mascara ($10), which ditches these offenders. Source: Current Organic Chemistry 1. Butylated hydroxytoluene (BHT), preservative: Listed as one of the top three causes of contact dermatitis, a type of itchy skin rash. 2. Diazolidinyl urea, preservative: Releases irritating formaldehyde and is behind up to 5% of cases of inflamed, irritated lids. 3. Formalin, disinfectant and preservative: Triggers allergic skin reactions in 10% of Americans and, worse, vision impairment in animal eye tests. 40 THE MAGIC AGE AT WHICH YOUR PORES STOP GETT ING BIGGER—REALLY! A new study shows that age is an advantage when it comes to pore size, which, for most…

Plum and Almond Gazpacho Chop 1 lb plums, ½ cucumber, and ½ sm onion. Blend with ½ cup ice, ½ cup cilantro, ¼ cup white wine vinegar, 3 Tbsp toasted almonds, 3 Tbsp olive oil, 1 tsp ground cumin, ½ tsp kosher salt, and ½ tsp red-pepper flakes until smooth. Top with a dollop of plain yogurt and chopped cilantro. Thai Curry Tomato-Ginger Soup Chop 1 lb ripe tomatoes, 2 scallions, and 1" piece peeled ginger. Blend with ¼ cup fresh lime juice, 4 tsp Thai red curry paste, and 1 Tbsp each less-sodium soy sauce, honey, and fish sauce until smooth. Top with a drizzle of dark sesame oil and chopped fresh mint.…

Grilled Steak Tacos with Pickled Peach and Onion Recipe, p. 82 Grilled Steak Tacos with Pickled Peach and Onion PREP TIME: 10 minutes TOTAL TIME: 30 minutes Serves 4 1 lg peach, pitted and sliced into thin wedges 1 sm red onion, thinly sliced 1 jalapeño, sliced (optional) ½ tsp kosher salt ½ tsp black pepper 1 c distilled white vinegar ¼ c honey 1¼ lb skirt steak ½ tsp red-pepper flakes 8 flour tortillas (6" diameter), warmed Fresh basil, for serving 1. In large bowl, combine peach, onion, jalapeño (if using), and ¼ tsp each salt and black pepper. Toss to combine. In small saucepan, combine vinegar, ½ cup water, and honey. Bring to a simmer over medium-high heat and pour over peach mixture. 2. Lightly coat grill or…

No white linoleum or fluorescent lighting here. There’s classical music, dark wooden bookcases, a desk disappearing under dog-eared medical tomes. A human skeleton dangles from a metal pole; I reflexively imagine the hollow clackety-clack of jostling bones. Taking off my shoes, I stand next to a padded exam table. Dr. Daniel Shadoan places his hands lightly on my shoulders. I stand straight and breathe deep, wondering what his hands are telling him. Is my weight distributed evenly on both feet? Is one shoulder higher than the other? He asks how I’m feeling, and I say my lower back has been hurting. “Hmm,” he murmurs. Shadoan is an osteopathic physician, or DO, and I’m about to receive a treatment known as osteopathic manual manipulation. While DOs are often indistinguishable from MDs…

This issue recently made headlines when four major retailers were accused of selling herbal products that didn’t contain what was stated on the packages. Though that verdict from the New York State attorney general’s office was based on a relatively new testing method whose results have not been corroborated, you must scrutinize labels and do your research. Before shopping, look for safety and effectiveness information from trustworthy sources like the Office of Dietary Supplements. In stores, choose brands that advertise ingredient purity and carry a mark on their labels from quality-assuring organizations like the US Pharmacopeia. As always, the best way to ensure that you get the correct benefits from medicinal herbs is to grow your own right on your countertop and cook with them. Try mint as a digestive…

Your morning oatmeal may be earning you extra birthdays. A daily serving of whole grains cuts risk of heart disease by 9%, says a study from the Harvard School of Public Health. For bread and other processed carbs, don’t be misled by label lingo like “100% wheat” or “multigrain”; instead scan ingredients for actual whole wheat and grain. Better, stock up on barley, brown rice, whole rolled oats, millet, even popcorn. FYI: Three servings a day of whole grains minimize Alzheimer’s risk, too (see p. 22). Source: JAMA Internal Medicine…

Brain Adding 7 g daily can cut stroke risk by 7%. Heart Heart disease risk drops by 9% for each 7 g consumed daily, thanks to fiber’s cholesterollowering powers. Waistline People who simply increased their daily fiber intake to 30 g or more lost nearly as much weight as those on a more complicated diet plan that included restricting calories. Kidneys Getting more than 21 g of fiber daily stands to lower risk of kidney stones by 22%. Lungs Dietary fiber soothes systemic inflammation and may slash risk of inflammatory diseases like COPD. Gut Eating more fiber can balance levels of healthy bacteria, helping aid digestion. Blood Sugar Fiber slows the body’s absorption of glucose, controlling blood sugar spikes and decreasing diabetes risk. Sources: British Medical Journal; Stroke; Journal of…

Tree Pose Try it with a kickstand. Standing, shift weight slightly onto left foot. Lift right heel above left ankle, keeping right toes on floor as shown. Extend arms overhead. Hold for 5 to 10 breaths. Repeat on opposite side. Forward Fold Try it seated. Sit on chair, feet wide and planted firmly on floor with toes slightly angled out for comfort. Place hands on thighs. Sit up tall and, leading with chest, hinge forward at hips, rolling torso parallel to floor between thighs. Relax head and neck, arms extended and dangling by legs as shown. Hold for 5 to 10 breaths. Downward-Facing Dog Try it at the wall. Stand facing wall, feet hip-width apart and arms extended with palms pressing against wall. Slowly walk hands down wall until torso…

1. DON’T DIY. You physically can’t pull from the proper angle to remove hair from the root, so a flawless finish will be out of reach, no matter how hard you try. 2. SEE A SPECIALIST . Go to a salon where waxes are the only thing on the menu. The employees there do waxes all day every day, unlike your nail tech or facialist. 3. SPEAK UP. Your waxer should apply pressure to the spot immediately after removing the wax (so you feel less pain) and tweeze any strays. If she doesn’t, ask. 4. DO YOUR HOMEWORK. Exfoliate daily with a salt or sugar scrub to prevent ingrowns and follow up with lotion to prep skin for an even better wax next time. Sources: Journal of Sexual Medicine; Noemi…

Once found only in the hippest of coffee shops, cold brew has finally hit the big time, with chains like Starbucks now offering the velvety smooth, chocolate-noted beverage. How does it differ from usual joe? Cold brew is made like tea: steeped for hours, but in cold water. The result is a drink with up to 70% less acid than regular coffee and no bitter bite, meaning it tastes great black (read: the zero-calorie way). Less acid also means less digestive distress and damage to your teeth. Want to make this ideal summer sip at home? Try organic Chameleon Cold-Brew Coffee Concentrate ($6) and dilute it to the desired strength, or steep your own with Grady’s Cold Brew Bean Bags ($12).…

#1 Lunge with a Press Stand with feet staggered, left in front of right, holding 1 dumbbell in right hand at shoulder height. Keeping weight in front heel, bend knees, lowering into lunge. Press up to standing again, extending right arm and pressing dumbbell overhead. Repeat for 25 seconds. Switch sides and repeat for another 25 seconds. WHAT YOU’LL NEED: A pair of light dumbbells (we recommend starting with 3 to 8 pounds), a chair, and a clock or stopwatch HOW TO DO IT: Perform the entire circuit twice. Do each move for 50 seconds, completing as many reps as possible without sacrificing form. Rest for 25 seconds after each exercise. #2 Dip with a Kick Sit on edge of chair with hands grasping seat. Slide butt off seat and…

The first time my golden retriever, Jessie, stepped paw into a hotel, I was nervous. We were at Chicago’s Hotel Burnham. I knew it was petfriendly, but I had no idea how she would feel or how the hotel would actually react when faced with a dog at check-in. So when we arrived to find Jessie’s name on a “VIPets” board and staffers waiting for her with treats, a bed, and a bowl, we were both psyched. They offered to arrange dog-walking or sitting services and even invited Jessie to the free nightly wine hour. This type of pooch pampering is part of a growing trend in the hotel industry. “It’s no secret that dogs are part of the family, and given the option, most people would prefer to bring…