Innehållsförteckning för September 2015 från Prevention

Step Up Your Snacks As you’ll read in this issue, a full 25% of our calories come from snacking. That probably means I should stop passing off my 4 pm cookie stop at the company cafe as a viable habit! Good thing we’ve now got the brainy snack-box service Bestowed on our side. TRY IT NOW: Sign up at bestowed.com/prevention and, along with each monthly issue, you’ll get a sampler of the healthiest carry-alongs around. The box looks good, yes? THE DAY YOU’LL GET CLEAN? If the popularity of our Eat Clean to Get Lean meal plan at eatcleancourse.com is any indication, real food and a receding waistline strike you as a great pairing. The trouble, of course, is getting started. TRY IT NOW: The 7-day plan to lose 5…

Want more healthy-home ideas? Turn to p. 126. Scrubbing Tile Cleaner Put some baking soda in a grated cheese container (the kind you find at pizza parlors) and sprinkle it on bathroom sinks, tubs, and showers before scrubbing. For tough stains, make a paste of baking soda and a little water. Smear it on the spot, let it sit for half an hour, and sponge off. Laundry Bleach Instead of bleach, try adding 1⁄2 cup of borax or 1 cup of 3% hydrogen peroxide to whites, or 1 cup of white vinegar to darks (to prevent fading). Fabric Softener Try 1 cup of baking soda for clothes. For towels, add 1⁄2 cup of vinegar to the rinse cycle. Fabric softeners can make towels less absorbent, but vinegar deodorizes and softens…

1 ANTS ON A LOG Celery, almond butter, and raisins pack a dose of energizing carbs and filling fiber, fat, and protein. 2 ENERGY BITES Name says it all. Mix 1/2 cup chopped dates, 1/2 cup nut butter, and 1/4 cup rolled oats in a bowl. Form into 12 to 14 balls. 3 HERBAL TEAS Chamomile eases anxiety, while green tea contains the amino acid L-theanine, which provides a focused tranquillity. 4 PB&B Childhood foods—like peanut butter slathered on toast with banana—are naturally calming and comforting. 5 DARK CHOCOLATE ALMONDS Dark chocolate’s bold flavor curbs cravings; 1 oz a day also reduces stress hormones. 6 VEGGIES & DIP Veggies fill you up with goodfor-you fiber, and guac or hummus, with healthy fat, helps you feel full longer 7 MINI PARFAIT…

Traditional salad dressing wisdom dictates a 3:1 ratio of oil to vinegar, which can be too oily. Better: Use these recipe ratios as a guideline, but make to taste. 1. Cumin-Lime Dressing In container with lid, combine 2⁄3 cup safflower or grapeseed oil, 1/4 cup lime juice, 1 Tbsp lime zest (juice and zest of 2 limes), 1 tsp ground cumin, 1⁄2 tsp Dijon mustard, 1⁄2 tsp agave syrup, and 1⁄2 tsp each kosher salt and black pepper. Close lid and shake. 2. Herb-Shallot Vinaigrette In container with lid, combine 2⁄3 cup olive oil, 1⁄3 cup champagne vinegar, 1⁄2 sm minced shallot, 1 Tbsp chopped fresh tarragon, 1 tsp Dijon mustard, and 1⁄2 tsp each kosher salt and black pepper. Close lid and shake. 3. Sesame-Ginger Dressing In container with…

“My wake-up call came 2 years ago when I took on a new position consulting for health care facilities. It was disturbing to see how many patients were so badly off—often struggling with diabetes, obesity, or both—that they’d almost completely lost their ability to move around on their own. Some needed a mechanical lift to get in and out of bed. I was nearing 45, and the thought of losing my own health really scared me—and it popped up every time I looked in the mirror. I was 237 pounds. My hair had lost that healthy shine, and I’d totally given up on the athlete I’d been in high school. I knew that if I didn’t do something soon, my fate probably wouldn’t be any different, which wasn’t the example…

1. BODY SPF stacy Chimento deemed this sunscreen a total-body anti-ager, and for good reason: Women who tested Moroccanoil Sun Lotion SPF 50 ($32) showed up with firmer, less-pigmented, and all-around more youthfullooking skin after only 4 weeks. Oh, right, and no sunburn. 2. NECK/DÉCOLLETAGE Treatment The ginger root–spiked StriVectin TL Advanced Tightening Neck Cream ($95) does for your neck and jawline what you imagine a foray into Pilates would do for your tush: tighten, firm, and lift. Minus the can’twalk-up-stairs soreness you’d suffer the next day, of course. 3. BODY CLEANSER Our testers were so impressed with CeraVe Hydrating Cleanser Bar’s ($7) smooth, creamy lather that one reported buying in bulk to stock up at home. We’re following suit. 100% score given by expert Joel schlessinger to the winning…

NOT CLEAN CONVENTIONAL STORE-BOUGHT DRESSING Most of the dressings are loaded with added sugar, artificial colors, and preservatives. the bulk of these oils come from genetically engineered soy or canola, which are grown using massive amounts of pesticides that can wind up in your food (and have unknown health effects in humans). CLEAN ORGANIC OR NON-GMO STORE-BOUGHT DRESSING Look for an organic or non-GMO bottled dressing with nothing synthetic, less than 5 g of sugar per serving, and some fat, which will help you absorb the nutrients in veggies. One that fits the bill: 365 everyday Value Organic herbes de provence Vinaigrette. CLEANEST HOMEMADE DRESSING OR OIL AND VINEGAR Homemade vinaigrette lets you drop sugar, salt, preservatives, chemicals, and other funky additives. Olive oil and vinegar can also boost the…

CANDICE KUMAI is a classically trained chef and the author of several cookbooks, including the new Clean Green Eats. What’s more delicious than dessert? How about a chocolaty dessert full of antioxidants that takes no time in the oven? That sums up these rich truffles from superclean chef and EatClean.com blogger Candice Kumai. Made with dark chocolate and pistachios, then dusted with matcha powder or ground green tea leaves, they’re a sophisticated ending to any dinner party or a sweet gift when packed in a pretty container. GREEN TRUFFLES TOTAL TIME: 35 minutes + cooling time Makes 3 dozen In saucepan, bring 2 to 3 cups water to a simmer. place heatproof glass or stainless-steel bowl over saucepan. Add 3 cups dark chocolate chips and 1⁄2 cup room-temperature heavy cream.…

Genes, not just using keyboards, appear to be a main cause of carpal tunnel syndrome, in which tendons and ligaments swell and press on the median nerve in the wrist’s passageway (aka the carpal tunnel). They may also be why women have three times the risk of CTS pain, numbness, and tingling that men do. Still, your habits can aggravate— or, most important, improve—the issue. Start Here! Hourly Breaks Set a timer if you need a reminder Experts recommend giving hands a rest at least 5 minutes every hour when doing repetitive tasks like chopping food, painting, or clicking a mouse. Move your wrists around; shake your hands; bend and stretch your fingers. If you can’t quit working, rotate activities so your hands perform different motions on a regular basis.…

1 How much you eat matters more than what. Instead of debating oatmeal or cereal, measure out food to make smaller portions a habit. 2 The most important thing on a package is the ingredient list. The shorter the list, the less processed the food 3 Herbs and spices aren’t just for flavor. They’re packed with phytonutrients that can boost metabolism and memory and balance blood sugar. 4 The time to watch intake is when you’re snacking. We get 25% (!) of calories in between our three big meals. Sources: Wendy Bazilian, DrPH, RD; Kathy McManus, RD; Stefanie Sacks, culinary nutritionist; Lisa Young, PhD, RD This Is How Many Meals Thin People Eat Eating six small meals per day may be best for weight loss, according to a study in…

HAVE IT YOUR WAY (REALLY ) Fast food is finally getting hip to the clean-eating revolution, with some chains now selling grass-fed, antibiotic-free burgers; fries without trans fat; and HFCS-free soda. 1 DRIVE-THRU VEGAN GONE ARE THE DAYS when fast food meant greasy, low-grade burgers with a side of fried starch. More and more fast-food chains are now serving organic, vegan, vegetarian, Paleo, non-GMO, and/or raw meals. Some fast-food joints, like LYFE Kitchen, even ban white sugar, white flour, and HFCS from entering their kitchens. How’s that for on-the-go integrity? Some of the healthiest fast-food chains: • Sweetgreen Menu features organic, seasonal produce. • LYFE Kitchen Every dish has fewer than 600 calories. • Tender Greens Chain tries to source hyperlocal produce. • Veggie Grill Everything is 100% plant-based and…

PROS CONS It’s proven to work. A recent study of overweight adults found that those who weighed themselves daily lost more weight. It lets you course-correct immediately— as opposed to weeks or months later, when things may have gotten out of hand. It highlights mini victories. Seeing that your efforts are paying off can fire up resolve, helping you stick to a weight loss plan even when you feel like calling it quits. It can drive you nuts. An unhealthy obsession with the numbers can be stressful, sending some of us toward a binge. It’s not always accurate. Your weight is constantly changing; the time of day and what you’re wearing can skew numbers. It can make you rigid. A weekend “cheat” meal can actually help you lose more weight…

Two to try: Tresemmé Perfectly (un)Done Shampoo ($5) and Hask Monoi Oil Nourishing Deep Conditioner ($6) Even if your beauty MO is pretty much the same as it was that week in Outward Bound, we’re betting you do reach routinely for shampoo and conditioner. And new research con-firms that the duo can yield shinier, stronger hair when they contain chelants, the ingredients that remove heavy metals like copper from strands so they won’t split, break, or get dull when the metals oxidize in sunlight. Look for the common chelants disodium EDTA, tetrasodium EDTA, and sodium citrate on the backs of bottles before you buy. Sources: Cosmetic chemist Jim Hammer, founder of Mix Solutions Consulting; International Journal of Cosmetic science 2 Steps to Youthful Feet— Without a Pedicure Years of UV…

1. FOUNDATION Testers were swiping extras of Bobbi Brown Intensive Serum Skin Foundation ($62) for two good reasons: It won’t settle into fine lines, and it tones down pigmentation flaws like age spots and pimple scars (with the help of botanicals like lychee and bamboo grass) in 4 weeks. 2. LIP COLOR The creamy, glossy Lancôme Shine Lover Vibrant Shine Lipstick ($25) is so high in fatty acids that testers started using it instead of lip balm—and stashing it everywhere. 3. BLUSH The soft-focus technologies in L’Oréal Paris Visible Lift Blur Blush ($13) impressed our experts and our testers. It blends right in, leaving no chance for clown cheeks— even if you apply without your reading glasses on. 4. BROW PRODUCT some tools create arches that look like the work…

1. CONDITIONER More manageable hair is all in the…physics? Dove Youthful Vitality Conditioner ($5) was proven with a drag-forcemeasuring tool at bria Labs to reduce friction a whopping 19% better than rivals did, thanks to emollients like coconut oil. 2. SHAMPOO We shipped shampoos to bria Labs to test just how shiny they made hair, and the omega-3–infused Tresemmé Youth Boost Youthful Fullness Shampoo ($5) easily outshone controls—and competitors. 3. AT-HOME HAIR DYE Revlon Luxurious ColorSilk Buttercream ($5) delivered rich color with plenty of dimension, even on toughto-tackle all-gray hair. Plus, the mild smell won’t send your family running. 86% The reduction in combing friction in hair treated with Dove’s winning conditioner 4. THICKENING STYLER The sea salt–containing Schwarzkopf Essence Ultime Biotin+ Volume & Vitality Hair Filler Serum ($7) makes…

NOT CLEAN WHITE OR ALBACORE TUNA Most canned white or albacore tuna contains up to 3 times the mercury of light tuna and is lower in omega-3s than canned salmon. but if you refuse to give up your go-to salad topper, choose a brand that sources lowmercury tuna and uses BPA-free lined cans, like wild Planet. CLEAN LIGHT TUNA Light tuna, which is lowermercury skipjack tuna, contains fewer calories than white or albacore tuna, has less sodium, and has more vitamin b12, selenium, and iron. safe Catch Elite wild skipjack is a great pick—it comes in a BPA-free lined can, and every tuna has been tested to ensure low mercury. CLEANEST CANNED SALMON Canned salmon has more of the omega-3s dha and EPa, essential for brain health, than other canned…

When Leigh Cooper moved in with her fiancé, she lovingly embraced his dog, Ringo, but whenever the couple left the house, the dog panicked. When Cooper returned home one day to find a bag of flour on the floor and white paw prints all over the house, she knew something had to be done. If you’re coming home to destruction or noise complaints from neighbors, your pet could be suffering from boredom or anxiety. To find out, set up a video camera to pinpoint the cause of your pet’s actions: Boredom normally occurs hours after you’ve left, but separation anxiety manifests immediately. Here, seven ways to keep your pet comforted and entertained: PERFECT THE EXIT. Practice leaving for a short bit, suggests Jeff Werber, a Los Angeles veterinarian and former…

Cinnamon is a no-brainer addition to your never-ever-getsick arsenal. Among an array of natural plant extracts, only cinnamon inactivated the virus Phi X 174, shutting down 99.9 to 100% of the bug in minutes, found researchers at Touro College in New York City. While Phi X doesn’t infect humans, it’s similar to viruses we do encounter, like those that cause nasty colds, flu, and even herpes, says microbiologist Milton Schiffenbauer, who led the study. Before more research nails down specifics, he suggests warding off the season’s oncoming threats with about a tablespoon of cinnamon a day. Pandora = Brain Protection? Think Baby Mozart for adults: Brain scans of pro musicians revealed a quieting of the genes involved in diseases like Alzheimer’s after the musicians played classical tunes for 2 hours.…

Experts used to credit wine and lifestyle for the small waistlines and healthy hearts of the French, but now a study in the Journal of Agricultural and Food Chemistry suggests that cheese, of all things, plays a role. Researchers compared urine and fecal samples from people whose diets were rich in either cheese or milk, and cheese eaters had higher levels of butyrate, a compound made by gut bacteria that’s linked to lower blood cholesterol. This comes on the heels of a study that found eating more cheese may trigger weight loss when it’s part of a low-refinedcarb diet. Next up for a healthy halo: soufflés? We kid, we kid. (We think.)…

Want to find out whether your favorite dairy is actually organic? Download a brand’s scorecard at cornucopia.org. Are Those Eggs Really Organic? Shelling out extra cash for organic might sting, but it’s worth it, right? Well, with certain brands of dairy and eggs, that’s being called into question. The Cornucopia Institute, an organic industry watchdog group that strives to protect small family farms, recently filed complaints with the USDA, arguing that 14 large dairy farms and egg producers didn’t provide animals with proper outdoor and pasture access, thereby violating federal organic standards. The USDA closed the complaints without investigating, but experts say the findings suggest some farms with the organic seal cut corners. Make sure you get the real deal by choosing brands that Cornucopia rates highly in terms of…

The No. 1 Best Time to Strength-Train It may not occur to you to do squats after dinner, but here’s a good reason to try it: When overweight people with type 2 diabetes did a short strengthtraining session 45 minutes after their evening meal, their blood sugar and triglyceride levels dropped significantly more—and stayed lower longer—than if they did the same routine before eating. “High circulating levels of glucose and triglycerides are associated with poorer blood-vessel function,” says study coauthor Nathan Winn. “Strength training postmeal reduces the spike and, when done consistently, lowers your risk of cardiovascular disease.” Source: Journal of Applied Physiology…

INSTEAD OF DO THIS WHY: “It’s much easier to keep your elbows steady in this position, so you can add more weight to really work the backs of your arms,” says exercise physiologist Greg Justice. PRO TIP: Start with 8- or 10-pound dumbbells and increase as needed. INSTEAD OF DO THIS WHY: “Squats are great, but many people can’t do them correctly; a plié squat is easier to do with proper form and still targets the lower body,” says exercise physiologist Brook Benten. PRO TIP: Turn toes to 2 and 10 o’clock; track knees in same direction. INSTEAD OF DO THIS WHY: “Side planks require you to work a lot harder against gravity, consequently targeting your oblique muscles much more efficiently and effectively,” says Justice. PRO TIP: Flex feet, lift…

Instead of Darkening Brows: Lighten Them Dark brows can seem harsh and aging. ask your colorist to lighten arches a shade with permanent dye (it’ll last 4 to 6 weeks), or try the effect with a brow gel like Lancôme Modèle Sourcils ($25) in a lighter hue. Instead of Going Bare: Brush On Blush Studies confirm it—flushed cheeks signal youth. Tap liquid foundation over cream blush, like Flower Beauty Transforming Touch Powder-to-Crème Blush ($13), so it’s natural, not garish. Instead of Drying Glosses: Swipe On Lip Oils Products like Sephora Collection Lip Oil Infusion ($14) plump, soften, and tint lips—with emollient botanical oils. Sources: Michelle Radow, makeup artist in Los Angeles; Eva Scrivo, owner of Eva Scrivo Salons in New York City…

1. AT-HOME TEETH WHITENER Colgate Optic White Platinum Express Toothpaste ($5) promised a brighter smile after only 3 days of brushing with the hydrogen peroxide paste. To our expert dentist’s surprise, you can bank on whiter teeth by the weekend if you start brushing with it Wednesday morning. 2. DAILY LOTION + SPF Skinceuticals Physical Matte UV Defense SPF 50 ($34) is impossible to rub off (we tried), and instead of giving you a white glow, it improves the look of skin, blurring imperfections and dulling redness. 3. NIGHT CREAM Olay Regenerist Luminous Overnight Mask ($26) is the opposite of the traditional thick, heavy night cream. A sheer gel, it checks the hydration and softness boxes but won’t make you look like you buttered your face—and pillowcase—in the process. 4.…

NOT CLEAN REGULAR BAGGED GREENS Conventional bagged greens are often washed with a mix of chlorine and water—not exactly appetizing—and, even worse, they may contain residues of pesticides and fertilizers that no amount of washing can remove completely (some are taken up by plants’ roots). CLEAN ORGANIC BAGGED GREENS Free of pesticides and chemicals, these are a good backup when local’s not available. but they can be 2 weeks old by the time you buy them, meaning fewer nutrients, and an investigation found that even organic brands may contain high levels of dangerous bacteria. CLEANEST LOCALLY GROWN ORGANIC GREENS local organic greens that aren’t prebagged can pack up to 4 times as many antioxidants as precut, washed, and bagged varieties, which lose nutrients in transit. No bag also means they’re…

NOT CLEAN CONVENTIONAL EGGS Not only are conventional eggs less nutritious than pasture-raised, but studies show they have higher levels of Salmonella than cage-free eggs. The cramped cages stress out hens (which lowers their natural immunity) and are difficult to disinfect (which attracts more disease-carrying insects and rodents). CLEAN CAGE-FREE EGGS Cage-free eggs come from hens that can spread their wings and lay eggs in nest boxes—closer to their natural behavior. Conditions are usually more sanitary, but hens can be fed pesticidetreated grain. Look for a third-party certification seal such as “Certified Humane” or “Animal Welfare Approved.” CLEANEST PASTURE-RAISED ORGANIC EGGS Research shows pastureraised eggs from hens that hunt and peck outside for grass and insects (and eat some organic feed) can contain 2.5 times the omega-3s and 2 times…

I’ve met my share of chemical zealots—people who shudder at the sight of disposable plastic and haven’t scrubbed their countertops with anything but vinegar in decades. You might even think I’d be one of them: As an environmental reporter, I frequently read studies linking chemicals in our homes with frightening health issues. Yet the impact of that on my behavior has been, for the most part, minor Why is that? I want what we all want: products that work and don’t harm human or environmental health. To keep myself sane and my checkbook balanced, I take the precautions that are easiest, cheapest, and likely to have the biggest positive impact. I’ll buy cleaning products labeled nontoxic when they cost about the same as or less than conventional. I’ll do most…

Bikram classes are held at 105°F and nearly 40% humidity, which founder Bikram Choudhury maintains is necessary for more elastic muscles. However, exercising in high heat can be stressful on the body at any age—even for those who are very fit. My reservations are reinforced by a recent small study in which core temperature exceeded 103°F in more than 30% of regular Bikram-goers after a 90-minute class, raising heat exhaustion and heatstroke concerns Avoid Bikram yoga if you ever feel weak in high temperatures or have experienced heatstroke or dehydration in the past. If you have joint or blood pressure trouble, check with your doctor first. Choose something gentler like viniyoga or integral yoga if you are pregnant or have heart disease. If you do go ahead with Bikram, drink…