Innehållsförteckning för January 2016 från Prevention

[3] FUN, SMART THINGS WE ALL LEARNED THIS MONTH— AND HOW TO ACT ON THEM RIGHT NOW BRUCE KELLEY editor-in-chief Imagining a World without Cancer That’s what we’re doing all year, thanks to our new links with Stand Up to Cancer, the Hollywood group—famous for its TV fund-raiser—that finds and funds top cancer scientists. One backer: Jon Hamm, whose mom died of colon cancer when he was 10. “I’m here for all of the other kids and the moms and the dads and the grandpas,” he says, “who hopefully will never have to go through that.” TRY IT NOW: Go to preventionr3summit.com to join us in Austin, TX, Jan. 15–16 for our annual women’s health event, the R3 Summit. It’s an inspiring weekend, and a portion of the proceeds benefits…

YES, IT’S TRUE. Leave your internal parts—anything that never has hair on it—alone; soap can irritate that most sensitive skin. Meanwhile, for anything that has hair on it (or that once did!), gentle soap and water are A-OK. I recommend using baby shampoo instead because it’s so mild—even bar soap can be too abrasive. Skip the feminine wash, scrubs, loofahs, and anything scented. You don’t need a jet stream of water, either; just lather up, wash between the folds of skin, then lift one leg to let the shower rinse you clean. DR. JENNIFER ASHTON, an ob-gyn, is cohost of The Doctors. (Find local listings at thedoctorstv.com.) Come see her and other health-thought leaders speaking live at Prevention’s R3 Summit in Austin, TX, Jan. 15–16. Get tickets now at preventionr3summit.com.…

Start Here! MUSIC The soul-soothing is real. Music activates brain pleasure centers, makes us feel connected, and shifts our focus. Playing tunes linked with happy times helps, of course, but sad tunes work, too—if only because we can grant ourselves the relief of turning them off. A BBC poll found the melancholy “I Know It’s Over” by the Smiths to be the best musical remedy for depressive symptoms. 1 in 5 Proportion of US women who become depressed at some point, often between ages 40 and 59 NATURE Tell depression to take a hike— literally. Absorbing the sights, smells, and sounds of natural spaces relieves stress and boosts mood. Nature also provides a strong dose of bright light if you suffer seasonal blues related to winter’s shorter days. Walk in…

Forget the idea that people with diabetes can’t eat carbs. The liberating secret: Choose ones high in fiber and/or protein, which stabilize blood sugar. Here, the top carbelicious foods to avail yourself of: LENTILS and PEAS, both legumes, pack around 5 g of protein and fiber, plus vitamins that help reduce diabetesrelated blood vessel damage. WHOLE WHEAT PASTA, OATMEAL, and BULGUR are all loaded with fiber, proving that you can eat grains as long as they’re whole. SWEET POTATOES are a good whitepotato replacement because they don’t raise blood sugar as quickly, while WINTER SQUASH is even better, packing less sugar and about half the carbs of sweet potatoes. APPLES are high in fiber, making them worth their natural sugar—pair with protein-packed peanut butter to slow blood glucose response. BERRIES…

Smoked Salmon and Egg Tartines Heat large skillet coated with cooking spray over medium heat. Add 4 lg eggs, beaten. Reduce heat to mediumlow and cook until eggs are soft scrambled (or slightly wet and custardlike). Place about 1/3 cup baby arugula on each of 4 slices multigrain bread, toasted. Divide eggs among toast and top each with 2 oz smoked salmon and 1 oz goat cheese, crumbled. Season with sea salt and black pepper to taste. Salmon Meatballs Line baking sheet with parchment and coat with cooking spray. In bowl, mix 2 cans (6 oz each) boneless, skinless salmon, drained; 1/2 cup cooked quinoa; 1/2 red bell pepper, minced; 1/2 red onion, minced; 2 lg eggs; 3 Tbsp chopped parsley; 1 clove garlic, minced; and 3/4 tsp each kosher…

New research confirms that yoga, in addition to making you feel good, fends off winter illness. Healthy people who practiced a minimum of 4 times a week for 12 weeks improved their immune function and increased their antioxidant levels. And, says sports medicine physician Jordan Metzl, “any gentle movement promotes anti-inflammatory responses in the body.” Yoga studios have a lot of germs, so you still need to wipe down your mat and avoid nearby sneezers. But, says Metzl, “hopefully you’ve made yourself healthy enough that you’re Teflon coated.” Source: Journal of Alternative and Complementary Medicine…

Dreaming about an elastic that holds your hair in place but doesn’t tug on fragile strands or cause headaches? We thought it was a fantasy, too, until we found this smart, simple design. Spiral polyurethane bands like the ones shown here (yes, they look like phone cords) distribute pressure evenly—think strong yet gentle— and they don’t leave kinks or creases behind, either. GET A LITTLE GLEAM T his new gadget promises to give that ultraclean, megawatt smile you have after a dental checkup—in only 3 minutes, once a week. The DenTek Professional Whitening Polisher ($45) works like a hygienist’s tool: Dip the polishing tip in a paste that feels and tastes like mint toothpaste but contains silica whitening crystals to buff away grime and stains. “It works without peroxide, which…

Banana-Almond Protein Smoothie SERVES 2 1/2 c coconut water 1/2 c plain Greek yogurt 3 Tbsp almond butter 1 scoop whey protein powder 1 Tbsp hulled hemp seeds 1 frozen banana 1 c ice Blend until smooth. Divide between 2 glasses. NUTRITION (per serving) 329 cal, 21 g pro, 26 g carb, 5 g fiber, 15 g sugars, 17 g fat, 3 g sat fat, 159 mg sodium WORK OUT HARDER! Protein from whey and yogurt helps you build lean muscle, while coconut water hydrates. Sweet ’n’ Spicy Tropical Smoothie SERVES 2 1/2 c coconut water 2 Tbsp lemon juice 1 ripe avocado 1 scoop whey protein powder 1/4 tsp cayenne 2" piece fresh ginger 1 c frozen pineapple and/or mango Blend until smooth. Divide between 2 glasses. NUTRITION (per…

STEP 1 JOIN THE TEAM If you don’t need motivation or tips along the way, you can totally rock this challenge solo and skip to Step 2. But if you could use some friends to do it with—along with guidance and inspiration— join the Walk a Little, Lose a Lot Challenge team. Enroll now at RodaleU.com/walk. There, for $9.99, you’ll score the e-course and the community of other challenge takers, and get set up on our plan. Log on daily. The official challenge begins January 1, but you can access the plan—the daily tips, lessons, workout videos, and community—anytime after the kickoff date (so it’s never too late to join). Make friends. Use the chat boards at Rodale U to stay motivated, ask questions, and connect with our online community…

Margo Landon thought she had run out of options. The Baltimore-based massage therapist had tried nearly every diet, and each left her heavier than before. For 20 years, she’d cut food groups and measured portions, only to see her weight yo-yo again. Starting to walk more and work out with a trainer helped a lot—but by 2015, she’d hit another plateau, leaving her desperately afraid she would regain the 50 pounds she’d just worked so hard to lose. Then Landon discovered intuitive eating, a set of strategies that taught her to focus on how she felt, physically and emotionally, before she ate. Was she really hungry, or could she benefit instead from a walk, a hug, or a few deep breaths? It wasn’t a diet but an approach that overhauled…

BLACK COHOSH is one of the beststudied herbs for menopause and may help with symptoms such as hot flashes, but because menopause varies from woman to woman, the herb is not effective for all who take it. I believe evening primrose oil and black currant oil may also ease moderate hot flashes because they contain gamma linolenic acid, an inflammation-fighting omega-6, but neither has been thoroughly investigated. Eating whole soy foods can help; however, I do not recommend soy supplements, as I’m uncertain about their long-term safety. For women with severe symptoms, a B-complex supplement can help quell stress. To avoid interactions with your prescription drugs, inform your doctor about whatever method you employ. ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative Medicine and a…

Are you ready to lose weight while taking all the guilt out of your eating and your life? All you have to do is sign up for our 21-Day Challenge to Take Control of Your Eating & Never Diet Again (see p. 98). The first 5,000 readers who sign up at RodaleU.com/takecontrol using the code MINDFUL will get the course (a $9.99 value) for FREE. It provides the steps, motivation, and community you need. Let the change begin! Get Your Makeover Started HERE See p. 98 OFER AVAILABLE FIRST-CO ME, FIRST-SERVE BASIS ONLY WHILE SUPPLIES LAST. VOID WHERE PROHIBITED. Offer runs 12/15/15 to 11:59:59 pm ET 1/19/16. No refunds or exchanges. Must be 18, legal resident 50 U.S. or D.C. (excludes Puerto Rico & Canada), and among the first 5,000…

You’ll really impress your doctor. Practicing mindfulness meditation or any technique involving awareness of your thoughts and surroundings can lead to a 5-point drop in your systolic blood pressure (the top number) and a 2- to 3-point drop in diastolic BP. It’ll be easier to bounce back from the flu. Eight weeks of mindfulness meditation training helped people who caught the bug feel better faster than people who didn’t meditate. You could live longer. Meditation ups the activity of telomerase, an enzyme that actually rebuilds telomeres (those chromosomal caps whose length predicts longevity). Since stress shortens ’em, committed meditators may have slightly longer telomeres than the rest of us. Your boss will love you (even more than before). When health insurance company Aetna launched a mindfulness program in 2011, employees…

When it comes to helping you lose weight, not all produce is created equal. According to a new study in PLOS Medicine, which tracked the eating habits of 130,000 people for 2 decades, these picks are most successful at driving down the number on the scale: apples, berries, pears, leafy greens, and cruciferous vegetables like cauliflower and brussels sprouts. All are higher in belly-filling fiber and have a lower glycemic load than other produce, making them less likely to cause the blood sugar spikes that lead to cravings. On the flip side, starchy veggies like potatoes and corn are associated with weight gain, probably because they have a higher glycemic load and tend to pack more calories. Load up on the good stuff, and instead of banishing starchy vegetables altogether,…

Green beans are among the most popular veggies in America—and the riskiest. According to new data from the Consumer Reports Food Safety and Sustainability Center, the beans fall into the “very high risk” category because they’re often contaminated with toxic pesticides like acephate and its by-products, which at high exposures are associated with nausea, dizziness, and damage to the nervous system. Other risky produce topping the list: apples, bell and hot peppers, peaches, sweet potatoes, and tangerines. Your best bet: Go for organic versions. Buy them frozen this time of year—you’ll save cash without skimping on nutrition.…

By now you’ve likely heard all the news about how soda is harming your body. (Quick recap of the latest evidence against even diet soda: It adds significantly to belly fat, weakens bones, and leads to metabolic syndrome, the cluster of high blood pressure, high blood sugar, and high cholesterol that can result in diabetes and heart disease.) You also likely have firsthand experience with how hard it is to leave behind the caffeine high, sweet jolt, and comforting ritual of popping open a can. Resolving to beat this not-soharmless addiction is a great call for your health—and good reason to familiarize yourself with the seven top habit-breaking techniques known to science. While research suggests it takes about 21 days to fully form a new habit, you’ll find cravings will…

Not to be a nag, but just try to ignore this latest development: Night owls weigh more—by a lot. When researchers tracked the sleeping habits of 3,000 people from adolescence to adulthood, every additional hour they stayed up during the workweek was associated with a 2.1-point increase in BMI, no matter total hours slept, whether they exercised regularly, or even if they caught up on rest on the weekends. Source: Sleep 300 MINUTES Previously inactive postmenopausal women who logged this much aerobic exercise each week for a year lost twice as much body fat as those who stuck to the current government recommendation of 30 minutes, 5 times a week. Double the effort, double the results! Source: JAMA Oncology X-ING OUT PAIN: WE TRIED IT Kinesiology tape, the pain-easing strips…

PINK GRAPEFRUIT Lycopene fights collagen breakdown, keeping skin smooth. Vitamin C builds collagen and protects against damaging UV rays and indoor chemicals. SWEET POTATO Beta-carotene, a vitamin A precursor, helps maintain skin tissue and repair dryness. “In winter, it’s a good way to support the skin,” Bazilian says. SARDINES Omega-3 fatty acids lower inflammation— soothing acne and calming redness or puffiness—and fortify skin’s natural barrier, locking in moisture. SPINACH “Dark leafy greens are a youth tonic,” Bazilian says. Vitamins A and C impart a glow and support healing. Plant hormones help keep skin strong, supple, and elastic.…

(1) CAPTURE THE MOMENT Sometimes you want to leave your damn phone at home. But if you’re into Instagram or love photography, snap pics on your walks. “It lets you be creative, and sharing them can inspire friends and family to get out there, too,” says Kusch. (2) CLEAR YOUR MIND If you’ve found seated meditation practically impossible, try quieting your mind while you walk. “You can get a lot of the same benefits just by focusing on your breath and body,” says Kusch. (3) TALK TO PEOPLE (YEAH, REALLY) “So what if you take a short break?” says Kusch. “I met one of my best friends while taking a walk. If I hadn’t stopped and said hello, I’d have missed out on a lifelong pal.” (4) DIG INTO DATA…

As a doting fur parent, I know pets aren’t cheap. With vet visits, medication costs, and food purchases—not to mention treats and toys—I spend over $5,000 a year on my “kids” alone, a cost that seems to rise each year. More than half of my fellow pet owners agree, saying they’re shelling out more than they have in previous years. Pets don’t have to cost a fortune, though—here are four tips from experts to keep your wallet (and your pet’s kibble dish) full. 1 CHOOSE A LOW-MAINTENANCE BREED. If you have an active lifestyle, you wouldn’t get an English bulldog, right? (Right.) The next time you pick a new pet, it’s OK to consider budget, too. “Some breeds have more health issues and could be costly,” says Jennifer Welser, chief…

Who says Caesar salad has to be made with romaine? Skip the out-of-season green and up the freshness with kale. This twist comes from Texas chef Monica Pope, who tops it with creamy avocado and omega-3–rich anchovies for a salad nutritious enough to make a meal. FYI: Pope guest-stars at our R3 Summit Jan. 15–16 in Austin, TX. Join us! KALE CAESAR SALAD SERVES 6 Wash and dry 1 bunch Russian or Lacinato kale. Remove stems and tear leaves into salad-size pieces. In large bowl, whisk 2 avocados, mashed; juice from 2 lemons; 1/4 cup extra virgin olive oil; 1 Tbsp grainy mustard; 8 cloves garlic, minced; and kosher salt to taste. Add kale. Gently massage greens with dressing until well coated. Garnish with 1 cup Pecorino Romano, freshly grated;…

Drinking 16 ounces of water before breakfast, lunch, and dinner helped people lose 5.3 pounds over 12 weeks in a recent study published in the journal Obesity. The mechanism at play could be as simple as the fact that participants felt fuller and consequently ate less. When similarly obese patients were tasked only with imagining they had full stomachs before meals but not drinking any water, they lost just 2.7 pounds. Anyone else feeling thirsty?…

“About two-thirds of what determines how well we age comes from nongenetic factors—as in, our everyday behaviors,” explains Gary Small, director of the UCLA Longevity Center at the Semel Institute and author of 2 Weeks to a Younger Brain. In Small’s poll of more than 18,000 people across the country, those with healthier habits—a balanced diet, regular exercise—reported fewer memory complaints. And when people learn and use memory techniques on top of that, he’s found, MRI and PET brain images reveal changed neural circuitry along with a measurable boost in memory. These strategies can work within a week; keep it up and you’ll build your brain for protection in the long run, too. 1 MOVE YOUR STUFF IN Take 10 minutes to find permanent homes for items you use every…

NOT CLEAN CONVENTIONAL PACKAGED TEAS A recent report found that 56% of samples from a 2013 tea harvest contained the residue of at least one pesticide. Plus, these teas may contain soy and GMO ingredients. CLEAN ORGANIC TEA BAGS Organic bagged tea is a great option, though there have been concerns about the tea bags themselves. Some may contain plastic or other chemical compounds that can potentially leach into your hot brew while it steeps. CLEANEST ORGANIC LOOSE TEAS Buy organic loose tea to avoid pesticides and chemicals that may be present in tea bags. If you do want the ease of a bag, opt for brands like Numi or Traditional Medicinals. Both use natural fibers. TIME TO TOSS YOUR PANTRY STAPLES? That jar of nutmeg from 2010 could ruin…

How to do it: Perform each exercise for 45 seconds, resting for 30 seconds between moves. Complete the circuit twice. 1 KNEE LIFT WITH ALTERNATE ARM RAISE Stand holding 1 dumbbell in each hand at shoulder height. Raise right knee toward chest and left arm overhead, then switch sides. Continue alternating arms and legs. 2 SIDE-TO-SIDE LUNGE WITH PRESS Stand with legs out wide, toes facing out and heels in, hands resting lightly on back of chair. Bend left knee and lunge to the left, placing weight in left heel. Straighten left leg to come back to center and raise arms overhead. Repeat on other side. Continue alternating sides. New Year, New You—But No Time? Get back in shape in 10 minutes a day with Fit in 10: Total-Body Transformation…

1. PARTED Helps diamond-shaped faces look less angular Ask for bangs free of layers or texturizing, with straight-across ends that brush the tails of your brows. 2. WISPY Adds texture but won’t overwhelm delicate features Ask for bangs that fall at brow height, cut with a blade for a purposely uneven edge. 3. SIDESWEPT Balances facial asymmetry to flatter any face shape or features Ask for bangs that fall at nose length, with the shortest piece at eye level or at your cheekbones. 4. BLUNT Draws attention to cheekbones and jawline instead of forehead Ask for straight-across, blunt fringe that skims your lashes, with layers for softness. Sources: Fabrice Gili, creative director, Fekkai SoHo; Edward Tricomi, founder, Warren-Tricomi Salons…

STEP 1 ACCEPT THE CHALLENGE Enroll at RodaleU.com/liftandgetfitnow. There, for $9.99, you’ll score access to the Women’s Health challenge, tap into the community of other challenge takers, and get set up with the supersmart plan. STEP 2 LOG ON DAILY Starting January 1, you’ll be able to access the program, including the daily tips, lessons, and workout videos that’ll help you shed fat and gain strength and muscle. The more you check in, the faster you’ll see those results. STEP 3 MAKE FRIENDS Use the chat boards at Rodale U to stay motivated, ask questions, and connect with our online community of women just like you who are lifting to get seriously strong. Every step of the way, you’ll be coached by top trainer Holly Perkins (pictured), a certified strength…