Prevention November 2019

POP QUIZ: What has this month always been about? Family and turkey, right? Well, here at Prevention we like to keep everybody on their toes (including ourselves!), so we’ve taken a slightly different approach to November this year. For one thing, we recognize that family doesn’t always bring comfort and joy, and that a lot of people are lonely around the holidays—sometimes even when surrounded by other people. Our look at how loneliness is an important health issue (“A Quiet Crisis,” page 62) will, I hope, give you the reasons and tools to connect with people you value who help you feel valued right back. On a lighter note, instead of giving you Thanksgiving recipes—I bet you’ve got your sweet potatoes all figured out—we’re giving you pizza. For me, pizza…

Healing Powers of Pumpkin Pie Spice Autumn’s trendiest flavor offers a host of health benefits, thanks to the five spices that make up the blend. Allspice has been used for centuries as a natural remedy to ease toothaches, headaches, and respiratory congestion. Cinnamon may help regulate blood glucose levels, cholesterol, and triglycerides and also ease inflammation. Cloves are high in antioxidants and may help reduce chronic inflammation, while ginger works as an anti-inflammatory and may soothe an unsettled stomach. And nutmeg is used in traditional herbal medicine to help with joint pain, infections, and gastrointestinal distress. But all this doesn’t mean you should load up on sugary PPS lattes or ice cream—instead, sprinkle the blend on oatmeal, coffee, roasted sweet potatoes, or even popcorn. Slim Your Waist, Protect Your Brain…

Start your day with an indulgent coffee or tea with whole milk or cream (or even my favorite, butter!) plus a healthy breakfast. This kind of drink will curb your appetite so you can make better food choices later Experiment with sugar substitutes. Try making some of your favorite desserts with zero-calorie monk fruit or stevia sweetener or my new go-to, Swerve. Check manufacturers’ recommendations for how to use these in place of sugar. Take the three-day happiness challenge. For 72 hours, make a note whenever you experience a moment that brings a smile to your face. It can be small: If you love red and you just saw a beautiful red chair, that counts. After three days, see if there’s a pattern of happiness. It’s not about having a…

This ancient grain, known for being a nutritional powerhouse packed with protein and vitamins, is now sprouting up in haircare. Protein is the building block of hair, so when your strands are depleted of it, you can start seeing signs of damage like brittleness, splitting, and breakage. It’s especially important in the winter: Like a protective coat for your hair, “quinoa proteins are good at forming a film on the surface of individual strands, preventing moisture loss and reducing breakage,” says Sabina Wizemann, senior chemist at Prevention’s partner the Good Housekeeping Institute. Look for hydrolyzed quinoa, quinoa extract, or quinoa protein on product ingredient lists. SHIELDING SHAMPOO Matrix Biolage R.A.W. Nourish Shampoo, $25, ulta.com REPAIRING CONDITIONER Aveeno Blackberry Quinoa Protein Blend Conditioner, $9, drugstores STYLING SPRAY OGX Protecting + Silk…

Southwest Chicken Salad SERVES 4 1 In a small bowl, stir together ¼ cup fresh lime juice and 1 tsp honey to dissolve. Toss with ½ small red onion (thinly sliced). Let sit 5 minutes. 84¢ 2 In a large bowl, toss 2½ cups shredded white-meat rotisserie chicken with one 15-oz can no-salt-added pinto beans (rinsed) and 1 red pepper (thinly sliced). $2.92 3 Stir 1 Tbsp olive oil into onions. Toss chicken mixture with 1 small head romaine (torn), then marinated onions. $1.96 NUTRITION (per serving): 255 cal, 27 g pro, 24 g carb, 7 g fiber, 4.5 g sugars (2 g added sugars), 7 g fat (1.5 g sat fat), 54 mg chol, 340 mg sodium TOTAL: $5.72…

TEMPEH This meat substitute is made from soybeans just like tofu is, but it is firmer, has a nutty flavor, and is packed with protein, vitamins, and minerals. Sear slices to use in a sandwich or wrap or crumble and use in dishes that call for ground meat, such as lasagna and tacos. SEITAN Seitan is processed wheat gluten with a dense consistency, making it a versatile option that holds up to everything from grilling to frying. Treat it like steak or cut into chunks, fry, and toss with your favorite chicken-wing sauce. JACKFRUIT This trendy meat alternative is a real fruit, so you can buy it fresh, crack it open, and use the tender flesh inside. For an easier option, you can find it packaged (try Upton’s Naturals Original…