Innehållsförteckning för August 2015 från Prevention

[4] FUN, SMART THINGS WE ALL LEARNED THIS MONTH— AND HOW TO ACT ON THEM RIGHT NOW 10,824 Signs You’ve Been Transformed That’s how many of you have taken our 21-Day Transformation Challenge. The online discussion boards are teeming with inspiring tales of losing weight, beating the bloat (that’s you, Judith Haines from Columbus, TX), and serious attitude adjustment (“I lost 5 pounds and 3.5 inches, and yet gained so much more,” said Caroline Bass, 58, of St. George, UT). TRY IT NOW: The Challenge lives at prevention.com/21daychallenge, so recruit a friend or three, or just dive in solo. It’s fun, it works, and it’s there when you need it. One More Reason to Skip the Diet Soda ’Tis the season of hot and thirsty—and of diet soda revolt. Our…

Loss of estrogen after menopause (among other factors) can cause bones to lose strength and structure. That’s why more than 8 million American women have osteoporosis, and half of women over 50 will get a fracture courtesy of the condition. Control your risk with these steps, from the simplest lifestyle fixes to full-force Rx’s. Start Here! K-Rich Foods They play well with calcium. People who get plenty of vitamin K from foods like broccoli, spinach, kale, cabbage, asparagus, and green tea tend to have stronger bones than people who get too little. K helps build bones with calcium but also helps clot blood, so people on blood thinners shouldn’t take a supplement without a doctor’s OK. Vitamin D Sun, food, and pills are your go-tos. The sunshine vitamin also helps…

Sources: Journal of Agricultural and Food Chemistry; USDA National Nutrient Database for Standard Reference; FASEB Journal; American Journal of Clinical Nutrition; Nature…

Bars are booming and can be a healthy, convenient way to snack on the go—provided they’re not filled with sugar and junk, which most are. Here’s how to choose a cleaner nosh: CLEANEST Contains only real-food ingredients like nuts and grains, with 10 g or less of sugar. Clearly, we like Oatmega. CLEAN Has mostly real-food ingredients and less than 15 g of sugar from natural sweeteners like honey or maple syrup. NOT CLEAN Contains high fructose corn syrup, artificial sugars, or hydrogenated oils. Watch closely—that goes for many “healthy” bars. For a list of our favorite bars, check out eatclean.com/products/bestenergy-bars.…

Maintaining endurance may seem like a goal for athletic types alone, but new research shows that it pays off for all of us—in bed. When researchers tracked the cardiorespiratory fitness (CRF) of nearly 9,000 men and women—all of whom had no sleep issues at the start of the study—over 4 decades, they found that as participants’ CRF went down (a marker of too little activity), their sleep complaints went up. Why the link? Frequent exercise cuts back on anxiety and weight gain, both of which can contribute to sleep trouble in your 40s and 50s, says study author Rodney Dishman. Source: Medicine & Science in Sports & Exercise…

Growing up in southern Louisiana, I spent my summers at the local pool, playing with friends. I loved the feel of being in the water, but I never learned technique. As my sales job and food choices caused my waistline to expand, I eventually hung up my swimsuit. Three decades later, I had lost 100 pounds with diet and treadmill workouts but needed something to energize me and help keep the weight off. That’s when I saw a poster advertising my gym’s Masters Swim Team and signed up, the oldest on the team. The first time I got back in the water was a true shock: I couldn’t even swim across the pool. Clinging to the side on that first day, I told the 23-year-old coach, Stacey Van Horn, “I’ve…

The famously powerful anti-inflammatory properties of curcumin, a natural compound in turmeric, are at it again: A new study found that in combo with traditional topical steroid creams it can nearly halve the severity of red, scaly psoriatic patches. Try taking 1,200 mg of the supplement daily and working your way up to 3,000 mg, unless you have kidney issues or diabetes (it’s a diuretic). Source: Heather Woolery-Lloyd, MD, director of ethnic skin care for the University of Miami department of dermatology and cutaneous surgery BEAUTY BREAKTHROUGH The New Rosacea Fix Steel your stomach: Mite excretions may be causing your rosacea. If you have bumps and pimples (papulopustular rosacea) along with plain old redness, it’s a sign your skin may be bugged by Bacillus oleronius, bacteria excreted by microscopic mites…

Why it chops off the years: After 40, hair gets finer overall (though grays, bless ’em, tend to be coarser and thicker), says hair researcher Paradi Mirmirani, a dermatologist at the Permanente Medical Group. The shag’s layers keep your hair from being weighed down by extra length and add volume at the root—and make hair look thicker, too, explains stylist Mario Russo, owner of Salon Mario Russo in Boston. Best for you if: You’re too rushed to blow it dry. Sop up water from hair with a T-shirt, then finger comb it with a smoothing lotion like Oribe Smooth Style Serum ($49) so it won’t frizz, says Russo. Ask for: A midlength cut with gradual, choppy layers around the face and slightly longer layers in the back. Anti-aging bonus: Bangs,…

Clearly, sleep is at the center of this whole energy thing (your leaden lids may remind you of this). But here’s a cooler way to think of it: You have a highly effective energy-drug factory in your brain. In order to manufacture a max dose, you simply need to get sufficient shut-eye. “Sleep is the only time when your brain can produce ATP, a substance that stores and delivers energy in cells,” says Robert Rosenberg, an Arizona sleep specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day. When ATP’s at its peak, you’re more focused and less likely to feel fatigued or punked by brain fog. Follow our dawn-to-dusk regimen to capture the cellular magic. If after 2 weeks you’re still having trouble falling asleep or are…

BREAKFAST BLUEBERRY CHIA OAT SMOOTHIE Blend 1 cup unsweetened soy milk; 1⁄2 cup so tofu, rinsed and drained; 1⁄2 cup blueberries; 1⁄2 banana; 1⁄4 cup old-fashioned rolled oats; and 2 tsp chia seeds until smooth. FRUIT AND WHEAT Combine 1⁄2 cup shredded wheat, 1⁄2 cup strawberries, 1⁄2 banana, 2 Tbsp ground flaxseed, and 1 Tbsp walnuts in bowl. Top with 3⁄4 cup unsweetened soy milk. LUNCH QUINOA SALAD Toss 4 cups cooked quinoa with 1 can (10 oz) artichoke hearts, drained and chopped; 1 cup cooked corn kernels; 1 cup grape tomatoes, halved; 3/4 cup cooked edamame; 1 bell pepper, diced; and 1 jalapeño, sliced (optional). Whisk 4 Tbsp olive oil; 2 Tbsp lime juice; 1 clove garlic, minced; 1/4 tsp ground cumin; 1/4 tsp coriander; and 1/4 tsp salt.…

To the poor soul who is truly wiped, the idea of working out feels basically akin to climbing Everest—barefoot. Ironic, since it’s often the very thing that will get your motor running again. We asked celebrity trainer Joel Harper, author of Mind Your Body, to come up with a four-pronged plan that will take you in baby steps from flat on the floor (literally) to lacing up for some (gasp!) cardio. Each of these 5- to 10-minute mini routines—even the ones that don’t involve huffing and puffing—is guaranteed to get your energy up. Choose one based on how much va-vroom you have, try a couple in a row, or even do all four back-to-back-to-backto-back for the ultimate energizing routine. IF YOU ONLY HAVE ENERGY FOR LYING ON THE FLOOR Try…

THIS IS YOUR BODY ON AVOCADOS • YOUR WAISTLINE Research suggests that the monounsaturated fatty acids (MUFA s) found in avocados help melt stubborn belly fat— yes, this is the Fat That Burns Fat—and keep it off. • YOUR EYES Avocados are one of the best sources of lutein, an antioxidant that promotes eye health and helps stave off macular degeneration. • YOUR BRAIN A diet rich in avocados’ MUFA s may boost memory and prevent mental decline. • YOUR HEART A recent study found that swapping foods high in saturated fat for a ’cado a day cut bad cholesterol by 13 points. • YOUR BLOOD SUGAR Studies show that MUFA -rich diets help regulate blood sugar levels just as effectively as conventional low-fat diets, reducing diabetes risk.…

Avocado and Chili Cups In saucepan, heat 1 Tbsp olive oil over medium heat. Add 1 sm onion, diced; 1 sm jalapeño, seeded and minced; and 1 clove garlic, minced. Cook until veggies are soft, about 4 minutes. Add 4 tsp chili powder; 1 tsp ground cumin; 1 can (4 oz) diced green chiles, drained; 1 can (14 oz) diced tomatoes; 1 can (14 oz) kidney beans, drained; and 3/4 cup water. Season with salt and pepper and cook until thick, about 20 minutes. Halve 4 avocados and scoop 1⁄3 of the flesh from each half around pit’s indent. Dice flesh and set aside. Fill each half with chili and top with crumbled Cotija cheese, cilantro, and diced avocado. Serve with lime wedges. Serves 8. NUTRITION (per serving) 196 cal,…

Aikiou Stimulo Cat Interactive Feeder Stimulate your cat’s natural desire to hunt and play with food by loading morsels into nine different openings, each with a height-adjustable tube. ($25) Nina Ottosson Treat Maze Load treats through a center hole and let your pet rock or spin the toy to move morsels through a maze. ($15 to $21) Green Slow Feeder for Dogs Fast eaters don’t stand a chance. Pets need to maneuver their tongues for food between the blades of “grass.” ($30 to $40 for dogs; $30 for cats) Kong Wobbler It may wobble, but it won’t fall down. Dogs must spin, roll, and shake this toy to get treats out of the opening. ($20 to $23 for large; $15 to $17 for small) Orbee-Tuff Snoop Once food or treats…

BANANA ICE CREAM TOTAL TIME: 5 minutes + freezing time Peel 4 to 5 ripe bananas, break into thirds, and freeze overnight (or longer) in sealed container. When ready to make ice cream, combine bananas with ¼ cup milk of choice (almond and soy work here, too) in blender. Blend, adding small amounts of milk as necessary, until mixture resembles ice cream. Serve with nut butter, dark chocolate pieces, or other fruit. Serves 4. NUTRITION (per serving, using 2% milk) 113 cal, 2 g pro, 28 g carb, 3 g fiber, 15 g sugars, 1 g fat, 0.5 g sat fat, 8 mg sodium LISA LEAKE is the author of the #1 New York Times best seller 100 Days of Real Food and a blog by the same name. Both…

Mood Swings Without the carbohydrates, fat, and protein your body needs to make the neurotransmitters that keep you evenkeeled, anticipate some irritability. Muscle Shrinkage Your body doesn’t know it’s missing out on protein and will metabolize it as normal—by taking it from your muscles. A weeklong cleanse can cause significant muscle loss. Weight Loss You can expect to lose several pounds of water weight. You’ll gain it right back postcleanse. Energy Drain You’ve drastically cut back on calories, but your body doesn’t stop burning them, so you may feel weak. Potential Heart Perks Fasting for a few days may lower blood sugar, improve insulin function, and reduce blood pressure, but results last a few weeks at most. Tummy Trouble Fruit-heavy fluids can pack a ton of sorbitol, a type of…

If you’ve been loading up on nonfat yogurt and fat-free milk to lose weight, consider this: Two recent studies show that whole-fat dairy might be more figure-friendly. In one, people who regularly went for the creamy stuff ate fewer carbs than those who loaded up on low- and nonfat dairy. A second study found that the full-fat habit was associated with a 23% reduced risk of type 2 diabetes, while consuming low- and nonfat was not, possibly due to specific diseasefighting fatty acids in whole dairy. Turn to p. 112 for a healthy, creamy treat—not that you needed convincing. Source: American Journal of Clinical Nutrition…

For 10 delicious ways to eat and drink matcha, visit eatclean.com/matchatea-recipes. Smoothies, lattes, cookies—you name it, people are making it with matcha. Sounds exotic, but this “new” health food is only green tea leaves ground into a fine dust, which is traditionally whisked with hot water and sipped. With over a thousand studies on its health benefits, green tea has been linked to everything from cancer prevention to a faster metabolism. Ready to go green? Opt for premium-grade powder from Japan (we like Matcha Love, $17 for 20 g tin), which has a smoother taste and more antioxidants.…

Seared Green Tomato Salad with Prosciutto and Balsamic Cut 2 green tomatoes into ¼"-thick slices and brush with 1 Tbsp olive oil. Grill over medium-high heat until seared, 2 minutes per side. Serve over arugula, topped with torn prosciutto and balsamic glaze. Tomato Jam with Ricotta In saucepan, combine 1 lb diced ripe tomatoes; 3 Tbsp honey; 3 Tbsp apple cider vinegar; ½ serrano chile, minced; ½ tsp kosher salt; and ¼ cup water. Boil, then simmer until jamlike, about 30 minutes. Cool. Place 1 cup part-skim ricotta in dish; pour jam over. Serve with veggies or crackers. Tomato Pesto Tartlets Fill 12 mini phyllo shells each with ½ tsp pesto. In bowl, toss 12 cherry tomatoes with 1 tsp olive oil, ½ tsp fresh thyme, and a dash of…

Overhead Up-Down For perfect walking posture Stand holding resistance band taut overhead. Sit down on edge of bench and extend legs. Return to standing, squeezing glutes. Do 3 sets of 12 reps. Single-Leg Hip Bridge For stronger glutes Lie on floor with left leg extended above hip. Press into right foot and raise hips, squeezing glutes. Slowly reverse move. Do 3 sets of 12 reps on each side. Donkey Kickback For powerful hamstrings Start as shown, middle of resistance band around 1 foot. Kick leg straight back, keeping foot flexed; slowly reverse move. Do 3 sets of 12 reps on each side. Plank Hip Abductor For killer core and outer-thigh strength Start in elevated forearm plank as shown. Lift 1 leg up and then out to side; slowly reverse move.…

Even your nails can benefit from a detox. Fresh formulas are giving three newly identified suspects—ethyl tosylamide, xylene, and parabens—the, uh, finger. Research suggests they may trigger antibiotic resistance, allergic reactions, and hormonal problems, respectively. If you’re keen to be cautious while we await more data, lower your exposure with picks labeled seven- or eight-free, like Butter London Patent Shine 10X Nail Lacquer ($18) or Pacifica 7 Free Nail Polish ($9). Source: Amanda Sergay, MD, dermatologist at Marmur Medical in New York City…

Youthful Asset: Wide Eyes Dab light shadow on the inner two-thirds of the lids and inner corners of eyes, and shade only the outer third of your lids. Youthful Asset: High Cheekbones Dust powder two shades deeper than your skin beneath the cheekbone, along an imaginary line from the middle of your ear to your mouth. Youthful Asset: Full Lips Trace the border of your lips with a nude lip pencil a shade lighter than your natural lip color. Youthful Asset: Taut Jawline Brush the two-shades-deeper powder along the jawline, sweeping it from one earlobe to the other along the underside of your jaw. Source: Julio Sandino, makeup artist and cofounder of the New York City–based Pucker Makeup Studio…

Why it chops off the years: Your hair’s outer layer becomes more fragile after 40, and a drop in keratin protein makes hair weaker and less elastic, so it will break rather than snap back when pulled or stressed. The long bob creates more bounce because hair is blunt and full at the bottom, making it look healthier and even giving it that little swing you might remember from your 20s, Scrivo says. Best for you if: You want to go short but not really short. This longer-in-front cut is a happy medium. It’s also ideal if your idea of styling your hair is running your hands through it before you head out the door—this style will still look good even if your air-dried hair waves and bends at will,…

IF YOU FEEL WEARY and foggy no matter what measures you take, you might want to get checked for sleep apnea, a condition that causes your breathing to pause for seconds or minutes several times a night. It’s an especially common cause of fatigue in women going through perimenopause. (Many assume their night awakenings are a result of hot flashes, when in fact they have sleep apnea.) In one 2012 study, 56% of women ages 45 to 54 and 75% of women 55 to 70 had sleep apnea, compared with 24% of women ages 20 to 44. Studies show that people who let the condition go untreated have less gray matter in their brains, especially in areas that control executive function, working memory, and attention span. For 7 days before…

Do... BEGIN EACH DAY WITH HOT LEMON WATER. Before energy drinks, there were lemons: They’re a source of electrolytes, which are critical for cells to produce energy. Squeeze half a fresh lemon into 8 to 10 ounces of hot water, or add a cube of frozen lemon juice to hot water. EAT OATMEAL FOR BREAKFAST . Not a new fad, we know. But oats’ fiber and protein get digested slowly, stabilizing blood sugar levels all day. Energy-boosting potassium and magnesium add to the package (and the risk of boil-over on the stove every morning makes you all the more alert, right?). CHECK YOUR PEE. It should be the shade of lemonade or lighter; if it’s darker, you need to drink more fluids. One 2012 University of Connecticut study found that…

Avocado-Pineapple Tartlets In bowl of food processor, combine 1 cup unsweetened coconut chips or flakes, 1 cup chopped cashews, 3/4 cup pitted dates (about 15), 3 Tbsp unsweetened cocoa powder, 1 to 2 Tbsp honey, 2 tsp lime zest, and 1 tsp vanilla extract. Line muffin pan with paper liners. Press crust into 12 cups in thin layer. Freeze. In bowl of food processor, puree 2 avocados, 3/4 cup diced pineapple, 1⁄2 cup fat-free plain Greek yogurt, 1/4 cup lime juice, 3 Tbsp honey, and 1 tsp vanilla extract until smooth. Fill frozen shells and top with diced pineapple and coconut chips. Serve, or cover and freeze. Thaw 20 minutes before serving. Serves 12. Nutrition (per serving) 270 cal, 5 g pro, 39 g carb, 6 g fiber, 29 g…

You spilled your coffee, the bus driver sneered at you again…but smiling anyway could change your whole day. A new study finds when a person smiles, brain-activity changes make her perceive others’ neutral mugs (read: the smirking driver) as happy, too. The best part: “If you make other people smile, you might be changing the way they see you,” says study coauthor and Royal Holloway University of London postdoctoral research fellow Alejandra Sel.…

It’s 3 pm and you need a snack ASAP, right? Eh, maybe not. Nutritionists Dallas and Melissa Hartwig have come up with an amazingly effective way to tell if you’re really hungry or just having a craving: Ask yourself, Am I hungry enough to eat steamed salmon and broccoli? (Don’t eat salmon? Pick another plain protein.) If the answer is yes, then you’re legitimately hungry and should opt for a balanced snack. If not, reach for a cup of hot tea, which can help quell the urge to eat. Source: The Whole30: The 30-Day Guide to Total Health and Food Freedom 21% That’s how much lower the risk of metabolic syndrome—a group of health conditions associated with heart disease, stroke, and diabetes—was in people eating a highly diversified diet, according…

1. BUY EGGS. Even a dozen organic ones works out to just 33 cents per egg. 2. SKIP DRINKS. Water with lemon is healthier than most pricey “health” drinks. 3. FREEZE MORE. Dry grains and lentils are cheap but take time to cook. Make once, freeze for weeks. 4. SLOW COOK. Opt for tougher grass-fed cuts of meat like pork shoulder, then transform them in your slow cooker. 5. BAG YOUR OWN. Packaging can double the price. Bag your own greens, nuts, and other bulk foods from store bins to save serious dough.…

quark ['kwärk] This rising-star fresh cheese from central Europe is similar to Greek yogurt in texture but is milder and less tangy. Like yogurt, quark is packed with good-for-you probiotics and protein, with 17 g or more in one 6-ounce cup. Eat plain, top with fruit, or combine with garlic, herbs, and sea salt for a savory dip. Yasso Coffee Chocolate Chip Frozen Greek Yogurt Bars: Greek yogurt adds creaminess, calcium, and live probiotics. ($5 per box) NadaMoo! Cookies & Creme: This coconut milk ice cream is dairyfree, gluten-free, and high-fiber. ($6 per pint) Brewla Strawberry + Hibiscus Tea Ice Pops: Fruity and herbal, this pop has only 3 g of sugar and lots of vitamin C. ($5 per box) Halo Top Mint Chip Ice Cream: Go ahead, eat the…

3 Ways to Perfect Your Eyeliner Game Eye pencil mistakes range from aging your look to bringing on infection. Los Angeles–based makeup artist Michelle Radow explains how to draw the line—properly. 1 MIND THE WATERLINE. Marking up the inner lid is linked to infection. If you must do it, swipe the pencil with Beauty So Clean Sanitizer Wipes ($20) first. 2 CHOOSE A SOFT HUE. Black exaggerates sagging and lines. Swap for age-flattering charcoal, like Clinique Quickliner for Eyes ($16.50) in slate. 3 USE PRIMER. Creased lids can make liner bleed and pool. Make it stay—all day—with a primer like Jouer Long-Wear Eye Brightening Primer ($24). ONE-WORD ANSWER When’s the most effective time to apply antiperspirant? nighttime. Really: Wet postshower skin can dilute the product so it can’t block sweat…

Why it chops off the years: Serious hair loss is determined by a genetic lottery, but hair thins for nearly all of us after 40. Long layers make up for lost density by adding volume at the crown and sides of your head, says Eva Scrivo, owner of Eva Scrivo Salons, where the three youthboosting cuts in this story were done. Best for you if: Your below-the-shoulder hair is dragging you down and making you look older, but you don’t want to lose length; faceframing layers add polish, Scrivo explains. Ask for: Long layers throughout the hair, with shorter layers around the face that graze the lower cheekbone and end at the jaw, midneck, and clavicle. A few pieces snipped at eye level (as on Weisz, at right) will draw…

What does being chronically tired mean? It means…wait, what was the question again? Oh, right, it means you can’t remember anything. It means you turn your spouse into a Sherpa whose primary function is to bring you the phone so you can order delivery because cooking, let alone meeting anyone for dinner, is, well, are you freaking kidding me? It means having sex is as daunting a task as chaperoning a sixth-grade field trip to Colonial Williamsburg. Being chronically tired means the end of fun. “Aside from working full-time and doing the majority of housework and child care, we live in a society that’s wired 24/7, so women are always on,” says Holly Phillips, author of The Exhaustion Breakthrough (Rodale, June 2015). Add to that a susceptibility to insomnia, anemia,…

Ten years ago, eating enough protein was the purported key to optimal energy. Now the focus has shifted to the microbiome—that hidden but vital community of bacteria in your gut that has huge effects throughout your body. (And yes, protein still matters, but we’ll get to that later.) Good bacteria aid in digestion—essentially helping you retrieve energy from your food in the most efficient way, explains Samantha Heller, a nutritionist at NYU Langone Medical Center and author of The Only Cleanse. “They also manufacture about 95% of the body’s supply of serotonin, a key hormone for boosting energy—and much of which is, counterintuitively, produced in your gut, not your brain—as well as hundreds of neurochemicals that get sent to the brain to help with learning, memory, and mood,” she says.…

CAFFEINATED WATER • WHERE TO FIND IT: Bottles from brands including Water Joe and Ávita - e • WHAT IT IS: Caffeine is a drug that blocks buildup of the sleepy neurochemical adenosine. SCIENCE SAYS: It’s been found to boost focus and mental clarity. • GOOD TO KNOW : Caffeine water sometimes contains heart-hammeringly high amounts of the stuff. Limit your intake to 400 mg a day—what you’d get in roughly four cups of coffee. COENZYME Q10 • WHERE TO FIND IT: Softgels from brands like Nature Made and Now Foods • WHAT IT IS: An antioxidant mostly marketed for countering side effects of statins and treating congestive heart failure, Parkinson’s, and hypertension, it has shown good results in those areas. But it’s also getting airtime as a possible energy…

STOMACH ISSUES like frequent nausea, heartburn, bloating, or recurrent diarrhea or constipation What it could be: A GI DISORDER LI KE IRRITABLE BOWEL SYNDROME OR CELIAC DISEASE MUSCULOSKELETAL SYMPTOMS like joint pain or stiffness, general muscle aches, or pain in a specific area What it could be: AN AUTOIMMUNE DISEASE SUCH AS RHEUMATOID ARTHRITIS PALPITATIONS, unexplained rapid heartbeat, or calf cramps What it could be: HEART DISEASE NEUROLOGIC ISSUES like headaches, dizziness, or memory loss What it could be: LUPUS OR MULTIPLE SCLEROSIS WEIRD SKIN FLARE-UPS like an unexplained rash, dryness, or itching What it could be: HYPOTHYROIDISM RESPIRATORY TROUBLE like shortness of breath, wheezing, persistent cough, or snoring What it could be: COPD OR ASTHMA ENDOCRINE SYMPTOMS like always feeling hot or cold; facial hair growth or hair loss;…

Avocado, Prosciutto, and Seasonal Vegetable Pasta Prepare 1⁄2 lb whole wheat spaghetti per package directions. Drain pasta, reserving 1⁄2 cup water. Heat 1 Tbsp olive oil in skillet over medium-high heat. Add 2 thin slices prosciutto and cook until crisp, about 2 minutes. Transfer to plate. Add 2 cloves garlic, sliced, to skillet and cook until fragrant, about 30 seconds. Add 1 sm zucchini, diced; kernels from 1 ear corn (about 3/4 cup); 1 red bell pepper, diced; and 2 scallions, chopped, and cook until tender, about 2 minutes. In bowl of food processor, puree 1 lg avocado, 1/4 cup pasta water, and 4 tsp lemon juice until smooth. Add remaining 1/4 cup water if necessary and season with salt and pepper. In skillet, toss veggies, pasta, and avocado puree.…

RIPENESS CHECK Is that avocado ready? Pull the little stem on top: If it comes off easily and you see green underneath, it’s a go— if you see brown, it’s overripe. Stem won’t budge? Wait a day. Avocado and Lox Toast Mash 1 sm avocado and spread over 2 slices toasted whole grain bread. Top each toast with 1 thin slice lox (about 1 oz), 1 to 2 slices tomato, 1 thin slice red onion, and 1⁄2 tsp capers. Season with pepper. Serves 2. NUTRITION (per serving) 283 cal, 12 g pro, 26 g carb, 10 g fiber, 2 g sugars, 16.5 g fat, 2.5 g sat fat, 615 mg sodium Avocado and Strawberry Toast Mash 1 sm avocado with 1 tsp lime juice and spread over 2 slices toasted…

If you want to get fed in my house, you have to work for your meals. So when dinnertime rolls around for my 6-year-old golden retriever, Jessie, I’ll serve her food with a puzzle that she must complete before she eats. Think that sounds mean? It’s actually far from it. Food puzzles, like hiding meals under plastic cups or in muffin tins covered with tennis balls, play into the natural instincts cats and dogs are born with. “Before they became house pets, dogs and cats used to spend most of their waking hours hunting and foraging for food,” says Sharon Wirant, animal behaviorist with the American Society for the Prevention of Cruelty to Animals in Westmoreland, NH. That scavenging not only kept them busy, it also gave them opportunities to…

Arnica appears to possess antiinflammatory properties. In fact, research suggests that in topical gel form, arnica can relieve osteoarthritis pain as effectively as anti-inflammatory drugs such as ibuprofen. You can find tinctures, creams, gels, and oils at most health food stores and some pharmacies. I use a tincture made with arnica and alcohol because I like the way it smells and feels. Try it in a compress: Dip gauze into a tablespoon of tincture mixed with a pint of purified water, then place on the aching joint. Never apply arnica on an open wound— you risk absorbing a toxic dose—and always stop using it if a rash develops. Do not take arnica internally except in homeopathic form. While research has been inconsistent, I personally find the 30X potency homeopathic pills…