Innehållsförteckning för January 2019 från Prevention

SCENE 1: Cookies have appeared in the office, and instead of automatically taking one (all-my-life me), I leave them where they are (new me) and say to a coworker, “I’m trying to avoid sugar…that I don’t want.” She says, “Funny how hard that is.” SCENE 2: I’m sitting at my desk, writing a description of that moment and eating shelled pistachios by the handful. Wait, I say to myself, looking down at my palm, wasn’t I about to write about eating more mindfully? I sigh. SUCH IS MY LIFE, and maybe yours, when it comes to eating. I know that sugar is unhealthy and nuts are great, though perhaps not by the six-serving bagful. I know how helpful it is to think before I chow down—but I have a lot…

“I always keep a stash of frozen fruits and veggies in the freezer,” says Moore. “They’re just as nutritious as fresh and can easily be tossed into pasta or rice or sautéed as a side dish. You can blend fruit into a smoothie or use as a topping for Greek yogurt.” Quinoa is a good source of protein and fiber and cooks in just 20 minutes; toss it into salads, use it to stretch out burgers, or enjoy as a side dish. “You can also find frozen, precooked, or quick-cooking nutrient-dense grains like farro and brown rice,” Moore says. Beans and legumes are packed with protein, fiber, and minerals like magnesium, which makes them the perfect meat substitute. “Black beans and chickpeas are super versatile, so keeping cans in the…

Salmon BLTs SERVES 4 NUTRITION (per serving) 485 cal, 42 g pro, 43 g carb, 7 g fiber, 10 g sugars (6 g added sugars), 15 g fat (4 g sat fat), 72 mg chol, 885 mg sodium 1 Working in batches, cook 8 slices bacon in a large skillet on medium heat until crisp, 5 to 6 minutes; transfer to a paper towel–lined plate. $2.32 2 Meanwhile, in a bowl, combine ½ cup low-fat Greek yogurt, ¼ cup dill (chopped), 1 scallion (finely chopped), and ¼ tsp each salt and pepper. 68¢ 3 Wipe out the skillet and heat 1 Tbsp oil on medium. Season four 4-oz pieces skinless salmon fillet with ¼ tsp each salt and pepper and cook until opaque throughout, 1 to 2 minutes per side.…

Dr. Weil is founder and director of the Arizona Center for Integrative Medicine. Sleep apnea is a serious disorder marked by interrupted breathing, frequent loud snoring, and gasping for air during sleep. Both the sufferer and his or her bed partner are likely to become stressed and exhausted from the noisy nightly drama. THE THREE KINDS OBSTRUCTIVE SLEEP APNEA happens when the throat muscles relax enough to block air movement. CENTRAL SLEEP APNEA occurs when the brain doesn’t send proper signals to the muscles that control breathing. COMPLEX SLEEP APNEA SYNDROME is a combination of the other two types. Untreated, sleep apnea can lead to daytime fatigue, high blood pressure, and type 2 diabetes. Unfortunately, it can be difficult to diagnose because women and men tend to have different symptoms.…

DON’T WAIT TO MOISTURIZE “Apply moisturizer while your skin is still a little wet to ‘seal in’ the water. Choose one without dehydrating alcohol.”–DAVID LORTSCHER, M.D., FOUNDER AND CEO OF CUROLOGY TRY HYDROCOR-TISONE CREAM ON SEVERELY CHAPPED LIPS “If your lips are dry and cracked, over-the-counter cortisone cream moisturizes and helps with mild inflammation that can compromise the skin barrier.”—S. MANJULA JEGASOTHY, M.D. PUT A GLOVE ON IT “I recommend applying Vaseline or a rich hand cream and wearing gloves overnight. If you have dry feet, moisturize them the same way and then put on socks.”—CAROLINE CHANG, M.D. USE A NON-LATHERING, SOAP-FREE BODY WASH “Soap washes away the natural oils that protect your skin, just like your dish detergent gets rid of the oil in a frying pan.”—LILY TALAKOUB, M.D.…

WEED OUT BAD DIET INFO—THE GOOD STUFF IS SIMPLE Today, we are being hit with more information than ever before, which can mean a ton of conflicting nutrition advice (“Fat in food is good! No, wait, it’s bad!” “You should cut carbs… but not all carbs!” “Fruit is full of sugar…but fruit is good!”). Cue the confusion that might make you want to give up entirely. But nutrition doesn’t need to be complicated, and you can still enjoy the foods you love. Keep the following guidelines in mind, talk to your doctor before trying a new diet, and of course, if some program promises superfast or too-miraculous results, give it a pass. Eating healthfully is a lifestyle change, not a quick fix or temporary solution. 1 Follow This Formula A…

The holiday sparkle makes some people view winter as the season of light. But for others it’s a cold stretch of darkness—literally and metaphorically. Dreary weather, shorter days, and curtailed activities can make you feel lethargic, lonely, and melancholy. Sometimes these feelings stem from seasonal affective disorder (SAD), a type of depression triggered by lack of daylight. Reduced sunlight can lower production of the mood-balancing brain chemical serotonin and throw off natural circadian rhythms that guide the body’s physiology, says Dawn LaFrance, Psy.D., director of the Counseling Center at Colgate University in Hamilton, NY. Even if you don’t have SAD, you may simply feel down periodically this time of year, but there are solutions for both kinds of blues. “If you know what strategies to use, winter can feel fine—or…

Improve Your Time! A walking routine is a smart way to boost aerobic fitness. Try for 30 minutes a day, at a pace that feels as if you’re rushing somewhere. Work up to doing a mile in 20 minutes. When your routine feels too easy, try jumping rope as long as you can, adding 10 more seconds at each session. CHECK YOUR TIME Less than 2 minutes: Not great. 2–5 minutes: Just OK. More than 5 minutes: Gold star!…

ROASTED BRUSSELS SPROUTS WITH GRAPES ACTIVE 15 MIN. TOTAL 45 MIN. SERVES 8 1½ lbs Brussels sprouts, trimmed and halved3 Tbsp olive oil Kosher salt and pepper3 large shallots, sliced ¼ in. thick2 cups seedless red grapes1 Tbsp red wine vinegar⅛ cup unsalted roasted almonds, coarsely chopped 1. Heat oven to 425°F. On a rimmed baking sheet, toss Brussels sprouts with 2 Tbsp oil, ½ tsp salt, and ¼ tsp pepper. 2. On a separate rimmed baking sheet, toss shallots and grapes with remaining 1 Tbsp oil. Transfer both sheets to oven and roast, stirring grapes after 15 minutes and turning Brussels sprouts after 20 minutes, until sprouts are golden brown and tender, 25 to 35 minutes total. 3. Combine vinegar with 1 Tbsp water and toss with grapes, stirring…

Savvy parents know that the best inside activities burn a lot of energy but don’t easily veer out of control. That makes painter’s tape your new best friend. This low-tack tape works well on carpet and almost all hardwood floors, leaves no residue (just test first on a small spot in an out-of-the-way area), and is easy for kids to manipulate. It comes in a variety of colors and is available at home-improvement and craft stores. Here are a few mom-tested ways to use it. DESIGN A ROADWAY FOR TOY CARS MAKE AN INDOOR HOPSCOTCH COURT Find hopscotch rules and a variety of ways to lay out your court at sportsknowhow.com. CREATE A RACETRACK Outline two long tracks, and race to see who can blow a cotton ball to the…

THIS JANUARY, you owe it to yourself to spend a few minutes really thinking about your health and wellness: How are you feeling? Do you like how you spend your days? What are you doing to take care of yourself? To help you focus on these important issues, our partner the Good Housekeeping Institute Wellness Lab has launched the Your Total Wellness Index survey, developed in conjunction with two experts, Elaine Chin, M.D., and William Howatt, Ph.D., a behavioral science and coping skills expert. It’s designed to help you understand your physical and mental health so you can make effective changes. Plus, here at Prevention we can look at survey trends to plan health articles readers like you will benefit from. HERE’S HOW TO TAKE PART: • Visit prevention.com/wellnessindex. That…

1 Sit on a chair with your feet planted hip-width apart on the floor. Feel your sitz bones press heavily into the chair. 2 Keeping your left foot on the floor, lift up your right ankle and place it on top of your left thigh. Your right leg should create a right angle and form the number 4. 3 Lean forward with a straight spine, then extend your trunk over your thighs. Hold this position for 20 to 30 seconds, then repeat on the other side.…

ANTI-AGING THAT WORKS USE A RETINOID “After sunscreen, the second most important agent in your anti-aging regimen should be a nightly application of retinol (such as retinyl palmitate or retinaldehyde), a compound derived from vitamin A. Recent studies show that improved over-the-counter formulations are as effective as the prescription versions. When used nightly for at least 12 weeks, retinol minimizes fine wrinkles, brightens skin tone, improves brown spots, and makes skin feel smoother.”–CAROLINE CHANG, M.D., OWNER OF RHODE ISLAND DERMATOLOGY INSTITUTE AND ASSOCIATE DERMATOLOGY STAFF AT BROWN UNIVERSITY DON’T NEGLECT YOUR NECK AND CHEST “Many women take care of their faces, but don’t pay attention to the area below. You should treat your neck and chest with the same products you use on your face, including sunscreen, moisturizer, and anti-aging…

REDUCE A BLEMISH OVERNIGHT “Cover it with a small adhesive bandage called a hydrocolloid dressing. That absorbs pus and oil and creates an acidic environment to prevent bacterial growth. It usually reduces a sore pimple overnight and gets rid of it in a couple of days.”—DAVID LORTSCHER, M.D. TRY DANDRUFF SHAMPOO FOR BODY ACNE “Bumps on your back, chest, shoulders, and buttocks that don’t go away with the usual topical acne treatments are often caused by yeast on your skin that inflames and irritates the hair follicles. Treat and prevent these bumps by using dandruff shampoo as a body wash. Leave it on your skin for a couple of minutes, then rinse it off.”—TSIPPORA SHAINHOUSE, M.D., A DERMATOLOGIST IN LOS ANGELES AND A CLINICAL INSTRUCTOR AT THE UNIVERSITY OF SOUTHERN…

1 Anatomy 101 Your respiratory system looks like an upside-down tree. Your windpipe is the trunk, and it connects to the branches—tiny, hair-lined airways that fill your spongy lungs. Combined, your lungs weigh about 3 lbs and allow you to inhale up to 2,400 gallons of air a day. 2 What They Do Air travels down your windpipe and through that maze of airways until the oxygen is absorbed by your blood and sent to the heart, which pumps it to the rest of your body. As oxygen zips through the airways, the tiny hairs that line them trap bacteria, chemicals, and dirt in mucus, filtering out the grime so it doesn’t enter your bloodstream (when you cough, your body gets rid of it). Your lungs also help you de-stress.…

The Test: 1 Ask a friend to write down 13 words (nouns that are unrelated to one another are best). 2 Have the person read the list to you, slowly enough for it to take about 25 seconds. 3 Immediately recall as many words as you can and tell them to your friend. Repeat the same process, with the same words, twice more. 4 Take a break and let yourself get distracted (e.g., check email, run a quick errand). 5 After 20 minutes, meet up with your friend and see how many of the 13 words you remember. Give yourself 1 point for each word. CHECK YOUR SCORE □ 11+: Terrific. Bet you win at cards. □ 9–10: Good. □ 7–8: Average. □ 6 or under: Below average. Socialize, prioritize…

Improve Your Time! The test is the remedy. Can’t plank? Do it against a wall first. Stand about two feet away from it, place your forearms against it, and keep your body in a straight line from head to toe. When you can hold it three times for 60 seconds (rest 30 seconds in between), try it on the floor for 15 seconds and work up. CHECK YOUR TIME Less than 30 seconds: Now you know what to work on. 30–59 seconds: You’ve got decent strength, but regular core exercises will definitely help. 60+ seconds: You’re solid; keep it up.…

We all wish we could put our minor health problems on ice. Well, some claim you can. Treatments utilizing below-freezing temps tout benefits ranging from improved athletic performance to fewer wrinkles and a slimmer waistline. Here, experts weigh in on three of the most popular trends (offerings vary depending on where you live, so search online for services near you). COOLSCULPTING WHAT IT IS: CoolSculpting (generically called cryolipolysis) is an FDA-cleared treatment—typically performed by a dermatologist—that uses frigid temperatures (around 12°F) to freeze and destroy fat cells. Cooling plates are attached to the target area (commonly the belly, waist, or thighs); you may initially feel intense cold, then the area goes numb. WHAT WE KNOW: One research review found that cryolipolysis reduced fat at treatment sites by up to 25%…

“CHEESY” KALE CHIPS ACTIVE 10 MIN. TOTAL 35 MIN. SERVES 2 Heat oven to 325°F. Rinse 1 small bunch kale (about ½ lb), pat very dry with paper towels, and discard thick center stalks from leaves. Tear leaves into similarly sized pieces. Place on a baking sheet, drizzle with 1 Tbsp olive oil, and toss to coat. Sprinkle with 2 Tbsp nutritional yeast flakes and ¼ tsp kosher salt; toss to coat. Bake, tossing twice, until kale chips are crisp, 25 to 30 minutes. Let cool 5 minutes before serving. NUTRITION (per serving): 120 cal, 7 g pro, 9 g carb, 3 g fiber, 0 g sugars (0 g added sugars), 8 g fat (1 g sat fat), 275 mg sodium HERBED BUTTERED POPCORN ACTIVE 5 MIN. TOTAL 5 MIN.…

ACTIVE 15 MIN. TOTAL 45 MIN. MAKES 12 BARS 1 cup pitted Medjool dates¼ cup nut butter¼ cup honey1 tsp pure vanilla extract1 cup roasted unsalted almonds, roughly chopped½ cup old-fashioned rolled oats¾ cup dried fruit (cranberries, golden raisins, sliced apricots) ¼ cup pepitas 1. Line an 8-in. square pan with nonstick foil, leaving an overhang on all sides. 2. In a food processor, chop dates (they will form a ball); transfer to a bowl. 3. In a saucepan on medium, melt nut butter, honey, and vanilla, stirring occasionally to combine, 1 minute. Add to the bowl; mix to combine. 4. Fold in almonds, oats, fruit, and pepitas. Press into pan and freeze until sliceable, about 30 minutes. Cut into 12 bars. Store in the refrigerator. NUTRITION (per bar): 215…

1 Start at the Vet Hormonal imbalances, thyroid issues, gastrointestinal disease, and even arthritis pain can all contribute to weight gain, says APOP founder Ernie Ward, D.V.M., which is why he always tests for underlying medical concerns when he sees an overweight or obese patient. 2 Focus on the Food Bowl For dogs, 60% to 70% of weight loss comes from diet; for cats, it’s 90%, says Ward. APOP found even 10 extra kibble pieces per day can add up to a pound of weight gain every year in indoor cats and small dogs. So measure your pet’s food carefully, and follow the recommended serving size. Talk to your vet about whether you should switch to a lower-calorie food instead. 3 But Isn’t He Hungry? Many pet owners worry that…

WORD LADDER If you’ve made a PLAN for 2019, how many steps will it take to get it DONE? Change just one letter at a time—we’ve done the first one for you. NUMBER WHEEL What number belongs in each empty space? MIRROR, MIRROR Can you determine which image in the bottom row is a reflection, as if in a pond or a mirror, of the one on top? COMPARISONS Fill in the blanks: •Tulip is to flower as orange is to _______. •A is to Z as B is to _______. •Teachers are to classrooms as tennis players are to _______. RIDDLE WHAT’S LIGHTER THAN A FEATHER, BUT CAN’T BE HELD FOR LONG BY EVEN THE STRONGEST PERSON? ANSWERS: Word Ladder: We did it in 10 steps. Did you manage…

A daily low-dose (baby) aspirin was associated with a 23% lower risk of ovarian cancer compared with no aspirin, found one study published in JAMA Oncology. Also, frequent use of NSAIDs such as ibuprofen (at least 10 a week) was associated with a 19% increased risk. The aspirin findings support data from another review of 13 studies, though researchers say that the link for both findings is unclear and more research is needed. In the meantime, monitor your use of NSAIDs—taking these drugs chronically has been shown to increase risk of ulcers, kidney failure, and stroke and may worsen heart issues and hypertension. New types of combined oral contraceptives (which contain lower doses of the hormones estrogen and newer progestogens) may be associated with a reduced risk of ovarian cancer,…

For lush, strong strands, treat your scalp with the same TLC you give the rest of your skin. Just as cleansing and exfoliating are at the root of a radiant complexion, they’re also essential for a healthy scalp and healthy hair. “Most people ignore their scalps,” says Kevin Mancuso, hairstylist, tricholo-gist, and global creative director for Nexxus. “It’s especially important to treat it if you don’t wash your hair daily: Dry shampoos and styling products can cause buildup between washes.” This can lead to scalp dryness, flaking, itching, and even hair loss. Here, the best skincare-inspired scalp solutions: TO FIGHT FLAKES Dove DermaCare Scalp Clean & Fresh Anti-Dandruff Shampoo ($5, drugstores) is infused with pyrithione zinc, an antibacterial agent that relieves itchiness and reduces dandruff. TO REDUCE OIL Using your…

DON’T UNDERESTIMATE A SIMPLE WASHCLOTH “You don’t need a facial brush or special product. For light exfoliation, I use just a washcloth with moderate pressure. Plus, I also like that it’s easy to wash—and that’s important, because dirt and bacteria can lead to breakouts.”—JEANINE B. DOWNIE, M.D. GO FOR EYE GELS AND PATCHES “If I didn’t get a good night’s sleep, I pop a pair on while I’m making breakfast and then take them off before I put on my makeup. Fine lines are softer and puffiness is diminished. My favorite is Skyn Iceland, but other brands make them as well.”—JESSICA WU, M.D. These Things Could Damage Your Skin Bright interior lights. “The closer you get, the more damage can occur. Make sure a reading light is over the book,…

ERASE UNDEREYE CIRCLES “A lot of people think their undereye circles are caused by aging, a lack of sleep, or alcohol. But in a good 70% of my patients, they’re actually caused by mild eczema. Talk to your doctor about using over-the-counter hydrocortisone cream under your eyes two or three times a week (keep it out of your eyes), and you may see a big difference.”—S. MANJULA JEGASOTHY, M.D. APPLY DEODORANT AT NIGHT “Most people use deodorant just in the morning, but putting it on at night too helps the aluminum crystals plug up your sweat glands like corks. You may also want to try a higher-strength deodorant like Certain Dri.”—LILY TALAKOUB, M.D. Drugstore Favorites Neutrogena Healthy Defense Daily Moisturizer “It’s effective and non-pore-clogging and feels almost like you’re not…

Dr. Streicher is an associate clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine. Call these resolutions my 10 Rules of 10. You might not get to all of them, but if you follow through on most, you’ll see a nice wellness payoff! 1 Do 10 push-ups every day. If Ruth Bader Ginsberg can do it, you can too. No need to do them all at once, and it’s fine to keep your knees on the floor. (Substitute 10 squats if there’s a reason you can’t do push-ups.) Regular strength/resistance training has been linked to decreased risk of cardiovascular death. 2 The next 10 times you want a soda, have a glass of water instead. Research has shown that sugary drinks increase the risk of obesity…

Check off each fruit and vegetable serving you eat, then add them all up. Improve Your Score! Three ways to sneak more produce into your diebt, from nutritionist-chef and Food Network host Ellie Krieger, R.D. 1 Spread ripe avocado on your toast instead of butter. Extra credit for throwing a tomato slice on top! 2 Make sandwiches in pitas so you can stuff more veggies in there. Try cucumbers, radishes, or cabbage. 3 Stir canned pumpkin puree into your oatmeal; sprinkle with pumpkin pie spice. CHECK YOUR SCORE □ 15 or less: You can do better. □ 16–22: Not bad. □ 23–29: Good! □ 30+: Excellent work!…

The Test: Wrap a tape measure around the middle of your waist at its narrowest part. The tape should be snug, but not so tight that it compresses your skin. Exhale, then look at your number. 60-SECOND BODY TESTS Are you drinking enough water? Gently pinch the skin on the back of your hand. If it takes more than a few seconds to snap back, you’re likely dehydrated. Glug water ASAP. Can you hold it? Use your muscles to stop your urine midstream. If interrupting it takes more than two seconds, you may be prone to incontinence. Practice stopping and starting every time you go. Are you a risk-taker? Which is longer, your index finger or your ring finger? If it’s the latter, you may have been exposed to more…

Stand with one foot right in front of the other, with the toes of the back foot against the heel of the front foot. Now walk in a straight line, continuing heel-to-toe. How many steps can you take without wobbling off the line? Improve Your Score! Stand with one foot in front of the other in the heel-to-toe position. Raise your hands above your head, fingertips reaching to the ceiling. Hold this pose as long as you can. Make it harder: Keep your right arm up, drop the left to your side; bend a little at the waist toward your left. Repeat on the other side. CHECK YOUR SCORE 4 or lower: Needs work. 5–9: Average. 10+: Excellent.…

When we think of gorgeous, nutritious produce, we picture warm-weather farmers’ markets overflowing with berries, tomatoes, and peaches. “But there are dozens of wonderful, healthy fruits and vegetables we can benefit from every season of the year, including winter,” says Rebecca Levine, a registered dietitian at Northwestern Memorial Hospital. Embracing this slew of mega-healthy produce can help you fit a greater variety of nutrients into your diet. Read on for ready-right-now superfoods and the many ways they can help you feel fantastic. CARROTS FOR GLOWING SKIN Consider these veggies just as essential as your moisturizing serum. Antioxidants called carotenoids, which give carrots their bright hue, can be absorbed by fat tissue to give dull winter skin a warm, healthy glow. “Carotenoids also help protect your skin from the damaging effects…

The pediatrician says… “Kids mirror parental eating habits. The easiest way to get children interested in new foods is for them to see parents eat them too,” says Ashley Gair, M.D., a pediatrician at Texas Health Presbyterian Hospital. More advice from Dr. Gair if you’re still stuck: Have just one menu. “Try not to make one meal for the grown-ups and a separate one for the kids,” Dr. Gair says. Letting kids dictate what they eat sets the stage for unadventurous palates. Limit temptations. Keep junk food to a minimum in your home so it can stay the treat it ought to be, she says. Experiment with new, healthier snacks instead. If they don’t eat, don’t push it. “If your kid doesn’t eat well at a particular meal, he or…