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Features

The Biggest Winner

The Biggest Loser host Alison

Sweeney shares her reality足 tested weight loss secrets. BY K ATE HAHN

Sexy At Every Age Make the most of every decade's sexy silver lining. BY GENEVIEVE FIELD

Alison Sweeney reveals her workout breakthrough

Snack Food Nation

The one reason your diet's not working? Sneaky snacking. Try this tasty fix. BY K AREN ANSEL, RD

"I Look My Best Ever Now" Four real women discover

their style sweet spot. BY K ARYN REPINSKI

The Body Clock Reset Diet Lose your belly fat and

drop 8 pounds in 3 days.

Outsmart your snack

22 Make Yourself Heart Attack Proof

24 Eat To Your

Heart's Content

The alternative

Pack your plate with

treatments that have

delicious superfoods.

the power to heal.

41 Give Your Heart

Vol. 64 I No.2

SO Minding Your Heart

58 State Of The

A Workout

(Helart Medication

Three key exercises that

The risks and benefits of

boost cardiac health.

the most prescribed pills.

FEBRUARY

2012 1

Departments HEALTH

•

Prevention Power Of...

Sexy Surprises

Health Right Now

NUTRITION

Nutrition Know-How

BEAUTY 19

Look-Your-Best Beauty

Skin Smarts: Smooth Moves

FOOD 103 Quick And Fresh

Ideas For: Cobbage 108 Food: Dinner Q /0 Heart PETS 119 Healthy From Head

To Tail: nc. For Your Aging Pet

IN EVERY ISSUE 4

First Impression

Ask Prevention

128

An Ounce Of Prevention

wheat nallh 11ou! �

Find your signature style

On Our Cover

Alison Sweeney photographed by Kwaku Alston: styling by linda Medvene at TraceyMattingly.com: prop styling by liz Ciganovich; hair by Brian Magallanes for Exclusive Artists/ Redken: makeup by Carina Duran for Exclusive Artists/Laura Mercier; manicure by Lisa Postma for Celestine Agency; Sweater by Valentino; Jeans by J Brand; earrings by Keys

& Hearts by Victoria Principal: bracelets by Ippolita.

15 Energy-Boosting Moisturizer ($35), Full Story Mascara ($IS), Once Upon A Shine lip Gloss in Sheer Crystal ($lS), all

TO GET A LOOK LIKE ALISON'S, TRY: Origins Vita Zing SPF

available at origins.com). and Aveeno Nourish+ Style Fortifying

Hairspray -' _ .

FEBRUARY 2012 PREVENTION .

($8; drugstores).

+ first impression

The Heart Of The Matter

hat just might be more powerful than a surgeon's knife against the number one killer of men and women today? A fork. Heart disease and heart attacks are almost entirely preventable by choosing the right exercise and eating heart-healthy meals-and no more excus足 es, because we've turned some naturally delicious foods into downright irresistible recipes. See our 23page special section, "Make Yourself Heart Attack Proof," starting on p. 22.

Diane Salvatore Editor-in-Chief

exercise and healthy

healthy recipe, created

eating a priority. We're

by a White House c h ef.

debuting our exclusive

Next, prepare the dish

Prevention's Kids Get

with your kids and take

Cooking Day, starting

a photo of yourselves

right now. As Mrs.

while you're doing it.

From Your House To The White House!

Obama has pointed

Then upload the photo

out, children who help

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Prevention is partnering

prepare and cook

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with First Lady Michelle

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the second anniversary

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fantastic healthy prizes.

Running For Their Lives Two Prevention staffers took on the New York City Marathon this year, after months of training. Kerrie Keegan, associate managing editor, ran for the Nature Conservancy. which fights to protect the planet. Her time: a smidge over 5 hours. Entertainment director Rebecca Shalam (whom we are more accustomed to seeing in Manalo Blahniks) came in at 4 hours and 27 minutes. and ran for Baby Buggy, a charity for disadvantaged families.

4 FEBRUARY 2012

Kerrie, left. and Rebecca with her kids, below

JjiJ Share your thoughts and stories with me at editar@preventlan.cam.

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To learn more about Weight Watchers路 products. go to WeightWatchers.com/sweetbakedgoods

THE

Prevention

POWER

Of···

You don't have to do gym nastics in bed to bring new thrills to your relationship.

Even small breaks In your sex routlne-a slightly new position, a different room In your house-can energize your love life, according to Erika Pluhar, PhD, a certi fied sex therapist. Why? "Eroticism thrives on new ness, mystery, and risk," says Dr. Pluhar. So this Valentine's Day, get frisky while improving your health: Sex bolsters immunity and burns calories too.

•

PREVENTION · FEBRUARY

2012 7

Sometimes I wake up from a sound sleep feeling as though I'm having an orgasm. Am I just imagining this? No, it's not just a dream. Waking up in a state of arousal or midorgasm is entirely natural and can happen even without having a sex dream, says Debby Herbenick, PhD, a research sci足 entist at Indiana University and the author of Read My Lips: A Complete Guide to the Vagina and Vulva. The reason is that deep REM sleep is associated with increased blood flow to the geni足 tals for both sexes, which is why men often experience nocturnal erections and women find them足 selves sometimes awakening to the strong waves of an orgasm. So, sweet dreams to you! A:

I'm hosting a New Year's Eve party and want to invite a friend who is newly sober. Is this insensitive of me? First, ask her how she feels about attending a party so early in her sobriety. Generally, though, most people in recovery have no problem if people around them drink in moderation, says David Karol Gore, PhD, a clinical psychologist specializing in addiction. Be sure to have something nonalcoholic for her, such as club soda with a splash of fruit juice. A:

8 FEBRUARY 2012

.. "

+ask prevention What's up with grass-fed beef? It's . ... . so expensive. Can it really make much of a difference to my health? "Yes!" says David Katz, MD, a Prevention advisory board member. Grass-fed beef is higher in healthy unsaturated fats and lower in saturated fats than less expensive steak from conventionally raised cows, which eat a corn-based feed that's often supple mented with antibiotics and growth hormones. "If you eat beefat all," says Dr. Katz, "def initely go grass fed." A:

My doctor interrupts me when I'm trying to describe my symptoms. Is she rude, or am I rambling?

1 0 FEBRUARY 2012

The other day, I started sobbing when my boss criticized me, something I've never done. But my mom has been ill, and I've been getting only 5 hours of sleep. How do I do damage control? You're right to blame a lack of sleep, which can literally make us a bit crazy. "After a few nights of too little sleep, we see very serIOUS consequences on our moods," says Mark Mahowald, MD, a sleep expert at the University of Minnesota. Your dorsolateral pre frontal cortex-the part of your brain that modu lates mood and behav ior-suffers a decrease in metabolic activity, which can cause you to burst into tears or fly into a rage. Once you feel calm again, "let your boss know that your life just caught up with you," says career coun selor Daisy Swan. "And if you haven't already told her about your mother, do so now." Also, reassure her that you'll be back on your A-game tomorrow. A:

•

On average, doctors cut off patients within the first 18 sec onds of an appointment, according to Jerome Groopman, MD, the author ofHow Doctors Think. That's why you should come prepared with your most important questions. "Try not to wander off the topic," says Marianne Legato, MD, a Prevention advisor. "The encounter should be pleasant, but it isn't a social visit. Ask questions when you don't under stand what she tells you." If she's still impatient or rude, it's not a good fit, and you should find yourself a new physician. A:

� Send your questions to us at askpvn@prevention.com.

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The Menace In Your Medicine Cabinet

Accidental poisonings from prescription drugs are on the rise in children under age 6-and are happening in homes like yours, according to research from Cincinnati Children's Hospital Medical Center. The probable cause behind the

22% increase? More meds in the home: 55% of adults now take at least one pre

scribed medication (mainly heart drugs,

pain meds, and sleep aids), and many are ...... careless about storage. "Put drugs out of reach, preferably in a locked cabinet," says study author G. Randall Bond, MD.

Jog Away Joint Pain If your knees are sore. steer clear of the couch and go for a run instead.

A MEMORY BOOSTING SPRITZ?

• •

Regular sweat sessions, even without weight loss, can improve jOint health, according to a new study from Duke University. "Exercise reduces the n umber of molecules that break down cartilage

A nasal spray may be the key to keeping memory sharp. A study by the Veterans Affairs Puget Sound Health Care System found that a twice-daily insulin nasal spray improved memory in 75% of people with cognitive impairment or Alzheimer's disease. Why? The insulin boosted glucose use in the brain. which then functioned more efficiently. Stay tuned: The spray CQuid be available within 5 to B years.

in joints and cause pain," says study coauthor

Farshid Guilak, PhD.

PREVENTION · FEBRUARY

2012113

-know-how

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at your next meal without noticing? Dine with a man, according to a new

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study from Indiana University of Pennsylvania. Researchers found that female diners ordered 833 calories at a restaurant when joined by a woman, but only 721 calories if eating with a man. Why?

Cultural norms are probably the reason, the researchers note. Women believe eating less is more ladylike and attractive to the opposite sex. And these subconscious attitudes are so powerful that they influence our behavior even if we have no romantic interest in our male dining companion.

Love Yoursel Thin

which is associated with a lower risk of cardiovascular disease. And

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Join Prevention and the Mermaid Series at our 3rd Prevention 5K110KlHalf-Marathon race event in beautiful Mission Bay! Bring out your mini-mermaid for our 1.5-mile girls' fun run and enjoy a post-race expo with music, games, healthy snacks, giveaways and more!

Saturday I February 11, 2012 I MISSION

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nutrition know-how+

Are you hearing chatter that whole wheat bread may be no better for you than white? It's true that the "wheat bread" most delis and restaurants serve contains little whole grain. But now some experts are saying that even whole wheat breads with at least 2 g of fiber per serving are not exactly health food either. William

Davis, MD, the author of the bestselling book Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Bock to Health, warns that products made

from today's modern strains of wheat contain a type of starch that spurs insulin production and obesity. But many others, including Andrew Weil, MD, director of the Arizona Center for Integrative Medicine, continue to assert that whole wheat bread is advisable, provided you choose a chewy, dense bread in which you can see whole grains and pieces of grains-the kind of bread you're more likely to find at a traditional bakery than the supermarket.

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+skin smarts

Facial hair can get coarser and darker with age-related estrogen dips. Here are safe. effective ways to whisk away those whiskers. - - - - - - - - - - - - - - - - ------------------

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FEBRUARY 2012 . PREVENTION

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FEBRUARY 2012 . PREVENTION

THE POWER OF

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The single most important step you can take for heart health starts with what you put on your plate ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••• ••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••

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ith heart disease the number one killer of both men and women in this country, you would think a cure that could dramatically reduce these deaths would be big news. And yet the most effective remedy is so simple that most people can't seem to believe it works. "In tradi tional societies, where people don't eat processed foods, heart disease is rare," says cardiologist Arthur Agatston, MD, author of The South Beach Wake-Up Call. "If you start with a healthy diet in childhood, heart attacks are almost completely preventable." But even if you've downed a small army's worth of french fries, cleaning up your diet as an adult can still have a pro found effect. Studies have shown that up to 70% of heart disease can be averted with the right regimen, according to Walter Willett, MD, chair of nutrition at Harvard School of Public Health. But is diet alone as powerful as drugs? "Oh, no, it's much more powerful," says Dr. Willett. "Statins, the most effective single medications for reducing heart disease, only cut risk by 25 to 30%." In fact, you would need a cabinet full of prescription drugs to bestow all the ben efits of a serious heart-healthy meal plan. There's nothing a drug can do that foods can't do too-lower our blood pressure (like ACE inhibitors), slash "bad" LDL cholesterol (like statins), reduce harmful triglycerides (like fibrates), raise "good" HDL (like niacin tablets), and prevent the unwanted clotting that causes heart

attacks and strokes (like aspirin). Diet can be so effective that the British Medical Journal published a paper sug gesting that doctors shelve the idea of developing a combination drugwith mul tiple heart meds in it-the Polyp ill, as it's come to be known. Instead they recom mended a Polymeal-a "tastier and safer alternative" that would include wine, fish, dark chocolate, garlic, almonds, and heaping servings of fruits and vegetables. "But the longer you wait, the more likely you'll need drugs," warns Dr. Agatston. In that spirit, here are nine top foods for the heart. But this list is only a beginning. A truly healthy diet features a broad range of fruits, vegetables, nuts, and legumes not a select few. So while you're shopping for kale, don't neglect Swiss chard, aru gula, spinach, and romaine. An orange is great, but so are strawberries, apples, bananas, and kiwifruit. Hippocrates un derstood the concept more than 2,000 years ago: "Let your food be your medi cine, and your medicine be your food."

oranges Rx Effect: Reduce blood pressure, cholesterol, and heart failure THE EVIDENCE:

Oranges contain a

pharmacy's worth of salves for the heart. The soluble fiber pectin acts like a giant sponge. sopping u p cholesterol in food and blocking its absorption-just like a class of drugs known as bile acid seques trants. And the potassium in oranges helps counterbalance salt. keeping blood pressure under control.

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FEBRUARY 2012 PREVENTION .

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But new research shows something even more startling: Citrus pectin helps neutralize a protein called galectin-3 that causes scarring of heart tissue, leading to congestive heart failure-a condition that is often difficult to treat with drugs. "Twenty percent of Americans over 50 have high galectin-3," says Pieter Muntendam, MD, CEO of BG Medicine in Waltham, MA. "A 2009 study showed that a diet high in fruits and vegetables de creased the risk of heart failure by 37%." Pectin is contained in the pulp and pith. You'll get more of it in juice with pulp. Or better yet. eat your oranges.

kale Rx Effect: Prevents atherosclerosis THE EVIDENCE:

Your mom was right:

You need to consume your dark leafy greens. "Kale has everything you would want in a superfood," says Joel Fuhrman, MD, the author of the bestseller Eat to Live, who uses diet and exercise to

help patients reverse their cardiovascu lar disease. For starters, kale boasts a bumper crop of heart-healthy antioxi dants, omega-3 fatty acids, fiber, folate, potassium, and vitamin E. It's also rich in lutein, which correlated in the Los Angeles Atherosclerosis Study with protection against early atherosclerosis. Kale even contains an unusual compound, glucora phanin, that activates a special protective

For a snack, try Brad's Raw Leafy

protein called Nrf2. "It creates a sort of

Kale-actual kale that is dehy

Teflon coating in your arteries to keep

drated, then coated with ground cashews,

plaque from adhering," says Dr. Fuhrman .

sunflower seeds, lemon juice, and garlic. >

•••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••• •••••••••••••• •••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••

FEBRUARY 2012 PREVENTION .

An important correction from BONIVA for women with postmenopausal osteoporosis You may have seen an ad about BONIVA for

calcium, cannot sit or stand for at least 60 minutes, or are allergic to BONIVA or any of its ingredients. BONIVA can cause serious side effects including problems with the esophagus; low blood calcium; bone, joint, or muscle pain; severe jaw bone problems; and unusual thigh bone fractures.

the treatment and prevention of postmenopausal

Before starting BONIVA, tell your doctor if you

osteoporosis that may have given you the wrong

have problems with swallowing, stomach or

impression. OUf ads stated that "After one year

digestive problems, have low blood calcium, plan

on BONIVA, 9 out of 10 women stopped and

to have dental surgery or teeth removed, or have

reversed their bone loss." The FDA has found

kidney problems.

that there is not enough evidence to support

Stop taking BONIVA and tell your doctor right

this statement and wants us to clear up any

away if you have pain or trouble swallowing, chest

misunderstanding you may have had about

pain, or severe or continuing heartburn, as these

these ads and make sure you have the correct

may be signs of serious upper digestive problems.

information about BONIVA.

Call your doctor immediately if jaw problems or

BONIVA has not been proven to stop and reverse

hip, groin, or thigh pain develops; or if you have

bone loss in 9 out of 10 women and is not a cure

symptoms of low blood calcium such as spasms,

for postmenopausal osteoporosis. BON IVA has

twitching, cramps in your muscles, or numbness or

been shown to help increase bone mass and help

tingling in your fingers, toes, or around your mouth.

reduce the chance of having a spinal fracture

Follow the dosing instructions for once�monthly

(break). We encourage all patients to discuss their

BONIVA carefully.

treatment with their healthcare provider. Only your

The most common side effects are back pain,

doctor can determine if BONIVA is right for you.

heartburn, stomach area pain, pain in your arms and legs, diarrhea, headache, muscle pain, and

What is BONIVA?

flu�like symptoms.

BON IVA is a prescription medicine used to treat

You are encouraged to report negative side effects

or prevent osteoporosis in women after menopause.

of prescription drugs to the FDA at www.fda.gov!

BONIVA helps increase bone mass and helps reduce

medwatch or by calling 1�800-FDA�1088.

the chance of having a spinal fracture (break).

Talk to your doctor for more information or if you

It is not known how long BONIVA works for the

have questions about your treatment.

treatment and prevention of osteoporosis. You

Please read additional important risk information

should see your doctor regularly to determine if BONIVA is still right for you. Important Risk Information for BONIVA

for BONIVA on the next page. If you have any questions about the effectiveness or safety of BONIVA, please call Genentech at 1�800�4BONIVA or visit boniva.com.

You should not take BONIVA if you have certain problems with your esophagus (the tube that connects your mouth and stomach), low blood

Genentech

Medication Guide

BONIVA® [bon-EE-val

(ibandronate sodium) TABLETS

Read the Medication Guide that comes with BON IVA before you start taking it and each time you get a refill. There may be new information. This Medication Guide does not take the place of talking with your doctor about your medical condition or your treatment. Talk to your doctor if you have any questions about BONIVA. What is the most important information I should know about BONtVA? BONIVA can cause serious side effects including:

1. Esophagus problems 2. Low calcium levels in your blood (hypocalcemia) 3. Bone, joint or muscle pain 4. Severe jaw bone problems (osteonecrosis) 5. Unusual thigh bone fractures

1. Esophagus problems. Some people who

take BON IVA may devetop problems in the esophagus (the tube that connects the mouth and the stomach). These problems include irritation, inflammation, or ulcers of the esophagus, which may sometimes bleed. • It is important that you take BONIVA exactly as prescribed to help lower your chance of getting esophagus problems. (See the section "How should I take BONIVA?") • Stop taking BONIVA and call your doctor right away if you get chest pain, new or worsening heartburn, or have trouble or pain when you swallow. 2. Low calcium levels in your blood (hypocalcemia). BONIVA may lower the

may happen when you take BONIVA. Your doctor may examine your mouth before you start BON IVA. Your doctor may tell you to see your dentist before you start BON IVA. It is important for you to practice good mouth care during treatment with BONIVA. 5. Unusual thigh bone fractures. Some people have developed unusual fractures in their thigh bone. Symptoms of a fracture may include new or unusual pain in your hip, grOin, or thigh. Call your doctor right away if you have any of these side effects. What is BONIVA?

BONIVA is a prescription medicine used to treat or prevent osteoporosis in women after menopause. BONIVA helps increase bone mass and helps reduce the chance of having a spinal fracture (break). It is not known how long BONIVA works for the treatment and prevention of osteoporosis. You should see your doctor regularly to determine if BON IVA is still right for you. It is not known if BON IVA is safe and effective in children. Who should not take BON IVA?

Do not take BON IVA if you: • Have certain problems with your esophagus, the tube that connects your mouth with your stomach • Cannot stand or sit upright for at least 60 minutes • Have low levels of calcium in your blood • Are allergic to BONIVA or any of its ingredients. A list of ingredients is at the end of this leaflet. What should I tell my doctor before taking BONIVA? Before you start BONIVA, be sure to talk to your doctor if you:

Have problems with swallowing calcium levels in your blood. If you have low • Have stomach or digestive problems blood calcium before you start taking BONIVA, • Have low blood calcium it may get worse during treatment. Your low • Plan to have dental surgery or teeth removed • Have kidney problems blood calcium must be treated before you take BON IVA. Most people with low blood calcium • Have been told you have trouble absorbing levels do not have symptoms, but some minerals in your stomach or intestines people may have symptoms. Call your doctor (malabsorption syndrome) right away if you have symptoms of low blood • Are pregnant, or plan to become pregnant. calcium such as: It is not known if BON IVA can harm your • Spasms, twitches, or cramps in your muscles unborn baby. • Numbness or tingling in your fingers, toes, or • Are breasl·feeding or plan to breast·feed. It is around your mouth not known if BON IVA passes into your milk Your doctor may prescribe calcium and vitamin D and may harm your baby. to help prevent low calcium levels in your blood Tell your doctor and dentist about all the while you take BON IVA. Take calcium and medicines you take, including prescription and vitamin 0 as your doctor tells you 10. non·prescription medicines, vitamins, and 3. Bone, joint, or muscle pain. Some people herbal supplements. Certain medicines may who take BON IVA develop severe bone, jOint, affect how BON IVA works. Especially tell your or muscle pain. doctor if you take: • antacids 4. Severe jaw bone problems • aspirin (osteonecrosis). Severe jaw bone problems •

Nonsteroidal Anti-Inflammatory (NSAID) medicines Know the medicines you take. Keep a list of them and show it to your doctor and pharmacist each time you get a new medicine.

side effects of BONIVA. For more information, ask your doctor or pharmacist. Call your doctor for medical advice about side effects. You may report side effects to FDA aI1-800-FDA-1088.

How should I take BONIVA?

How do I store BONIVA?

•

Take BONIVA exactly as your doctor tells you.

BONIVA works only if taken on an empty stomach. • Take 1 BONIVA tablet after you get up for the day and before taking your first food, drink,

•

or other medicine. • Take BON IVA while you are sitting or standing. •

Do not chew or suck on a tablet of BONIVA.

Swallow BON IVA tablelwith a full glass (6-8 oz) of plain water only. • Do not take BONIVA with mineral water, coffee, tea, soda, or juice. After swallowing BONIVA tablet, wait alleast 60 minutes: • Before you lie down. You may sit, stand or walk, and do normal activities like reading. • Before you take your first food or drink except for plain water. • Before you take other medicines, including antacids, calcium, and other supplements and vitamins. •

Do not lie down for at least 60 minutes after you take BONIVA and do not eat your first food of the day for at least 60 minutes after you take BON IVA. •

•

If you miss a dose of BONIVA, do not take it later in the day. Call your doctor for instructions. If you take too much BONIVA, call your doctor. Do not try to vomit. Do not lie down.

What are the possible side effects of BONIVA?

BONIVA may cause serious side effects. • See "What is the most important information I should know about BONIVA?" The most common side effects of BONIVA are:

Back pain • Heartburn • Stomach area (abdominal) pain • Pain in your arms and legs • Diarrhea • Headache • Muscle pain • Flu-like symptoms You may get allergic reactions, such as hives or, in rare cases, swelling of your face, lips, tongue or throat. Tell your doctor if you have any side effect that bothers you or that does not go away. These are not all the possible •

•

Store BONIVA at room temperature, 59°F to 86°F (15°C to 30°C). Keep BONIVA in a tightly closed container.

Keep BONIVA and all medicines out of the reach of children. General information about the safe and effective use of BONIVA.

Medicines are sometimes prescribed for purposes other than those listed in a Medication Guide. Do not use BONIVA for a condition for which it was not prescribed. Do not give BONIVA to other people, even if they have the same symptoms you have. It may harm them. This Medication Guide summarizes the most important information about BONIVA. If you would like more information, talk with your doctor. You can ask your doctor or pharmacist for information about BONIVA that is written for health professionals. For more information, go to: www.myboniva.com or call 1-888-692-6648 What are the ingredients in BONIVA?

Active ingredient: ibandronate sodium Inactive ingredients: lactose monohydrate, povidone, microcrystalline cellulose, crospovidone, purified stearic acid, colloidal silicon dioxide, and purified water. Tablet film coating contains: hypromellose, titanium dioxide, talc, polyethylene glycol 6000 and purified water.

Genentech A Member of the Roche

Group

Distributed by:

Genentech USA, Inc. A Member of the Roche Group 1 DNA Way South San Francisco, CA 94080, USA This Medication Guide has been approved by the U.S. Food and Drug Administration. Issued: January 2011 BONIVA is a registered trademark of Roche Therapeutics Inc.

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garlic Rx Effect: Reduces blood pressure and plaque

Research suggests that,

THE EVIDENCE:

much like the ACE inhibitor drugs that fight high blood pressure, garlic ratchets down an enzyme called angioten sin, which constricts blood vessels. Though the effect is modest compared with medi cations, garlic seems to have a significant impact on the buildup of plaque. In three randomized trials, Matthew B udoff, MD, professor of medicine at UCLA, found

The trials used 250 mg tablets of

that plaque progression slowed by

Kyolic aged garlic extract to stan

more than 50% in people taking garlic

dardize the dose, "But it's always better

extract, compared with the non-vampire

to eat the real food," says Gayl Canfield,

slayers-"and the nongarlic group was

PhD, RD, director of nutrition at Pritikin

on standard drugs," he says.

Longevity Center in Miami.

red wine

�--.�."'".

Rx Effect: Boosts

HOL. reduces

THE EVIDENCE:

unwanted clotting

Any alcohol nudges up HDL,

the "good" cholesterol that helps prevent plaque . •

But red wine may offer additional benefits, says John Folts, PhD, professor emeritus of cardiovas cular medicine and nutrition at the University of Wisconsin-Madison. "The key is not resveratrol you would need 16 bottles a day," he says. Instead, compounds called polyphenols help keep blood vessels flexible and reduce the risk of unwanted clotting. "They're nearly as effective as aspirin," he claims. But note: More than one glass of vino a day ups the risk of breast cancer for women, and chronic heavy drinking damages the heart, so this is a case where more is not better. Dark beer such as Guinness stout delivers many of the same beneficial polyphenols .

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SPECIALIST"

.. "m

YOUR SPECIALIST

-This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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dark chocolate Rx Effect: Reduces blood pressure THE EVIDENCE:

The Kuna Indians off

the coast of Panama have enviably low blood pressure-and unlike the rest of us, they don't develop hypertension as they age. When Harvard cardiologist Norman Hollenberg, MD, set out to unravel their secret. he assumed they carried some rare genetic trait. Instead he found they drink enormous q uantities of minimally

sardin es

processed cocoa. It's rich in compounds called fiavanols, which improve blood vessel fiexibility. We can all get them from

Rx Effect: Lower triglycerides. raise

HOL

The omega-3 fatty

chocolate-a few squares a day. Dark

T H E E V I D E NCE :

chocolate is likely to have more, because

acids i n cold-water fish are crucial for

it starts with a higher cocoa content-but

heart health, and sardines have among

that's no guarantee, since different

the highest levels. These "good fats"

processing methods can destroy them.

lower harmful triglycerides, raise protec

Dove Dark has been shown to have

tive HDL, reduce potentially fatal heart

high levels of fiavanols.

arrhythmias, and tamp down infiamma tion. It's infiammation that ultimately destabilizes plaque, causing it to rupture and produce a heart-attack-inducing clot. Though you can get omega-3s from plant sources such as fiaxseed, the "long chain" omega-3s in fish are far more powerful. A large Danish study last year in the American journal of Clinical Nutrition found

a 38% reduction in ischemic heart disease among women who consumed the most. Wild Planet sells wild sardines in extra virgin olive oil with lemon.

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lentils Rx Effect: Reduce blood pressure THE EVIDENCE:

One international

study followed 12,763 people in the United States, Japan, and six European countries for 25 years. When the results were tallied, legumes-such as lentils-were associated with an 82% reduction in the risk of death from heart disease. The reasons include not only

George Mateljan, the author of The World's Healthiest Foods, calls magnesium "nature's

own calcium channel blocker"-a type

lean vegetable protein and fiber but

also folate, magnesium, and potassium.

of drug that fights hypertension. And by

Potassium is a natural hypertension fighter, counterbalancing salt"

counterbalancing salt, potassium is crucial for keeping blood pressure under control. TruRoots's new Sprouted Lentil Trio cooks in just 5 to 7 minutes.

al mond s Rx Effect: Reduce

LDL

THE EVIDENCE:

and fatal arrhythmias

"You don't have to be miser

able to bring your cholesterol down," says David Jenkins, MD, PhD, professor of medicine and nu tritional sciences at the University of Toronto. The plant sterols in almonds reduce the absorption of cholesterol from the diet, while the unsaturated oils encourage the liver to make less LDL and more "good" HDL. When Dr. Jenkins gave patients a vegetarian diet including almonds (along with other cholesterol-lowering foods, such as lentils, eggplant, and soy) for a month, he found LDL reductions of 28.6%-comparable to those on 20 mg of lovastatin (Mevacor). Just 22 almonds a day will do. Another study found major declines in fatal arrhythmias with 2 servings of nuts a week. Don't limit yourself to almonds. Walnuts, pistachios, and peanuts are also great. •••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••

--�----. --- ....I............................................................... .

FEBRUARY 2012 . PREVENTION

ďż˝Medicinals. di 1i-dtional Organic

Smooth Move. SENNA Stimulant Laxative Tea

tie presented al time of purchase. Umit one COI.lPOIl per item purcl\ased. The exchange, transfer, sale or auction 01 this ccupon to any person, firm or group pror to store r(!(!emption is eXjlress/y prohibited. Misuse constitutes fraud. VOid if copie<l, reproduced or anered. Void where prohibited, taxed or restricted. Consumer is feSlX)llSible fCf sales tax. Not valid wi1t1 other offers. Retailer: We will reimburse you the face value 01 this Be "'" provided it is redeemed by a the brand specified. NO j ... redeemed will be void ;: Traditional Medicinals, 1 Fawcett 0riYe, Del Rio, TX = value .001 c. Good only in the 50 lklited States. Consumer: Must

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This fruit's juice can actually help reverse plaque bui ldup "

of biochemistry at the Technion-Israel Institute of Technology in Haifa, found that pomegranate juice, with its unique anti oxidants, not only blocked the progression of plaque, but actually reversed some of the buildup when patients drank 8 ounces

pom egranates Rx Effect: Reduce atherosclerosis THE EVIDENCE:

a day for a year. How does it do this? In later studies, Dr. Aviram learned that pomegranates activate an enzyme that breaks down oxidized cholesterol.

Bringing down LDL is

important, but so is preventing the

For those who love pomegranates but not the messy job of cracking

oxidation of that cholesterol. When LDL

them open, Pom Wonderful now does the

is oxidized, it tends to get stuck in arterial

work for you. Look for the fruit-covered

walls, initiating the formation of plaque.

seeds (or "arils") in clear plastic cups

But Michael Aviram, DSc, professor

under the brand name Pom Poms.

� No Half-Hearted Measures

�

��

Unfortunately, you won't

Bad move. Research now

disease-proof your heart

shows that the sugar

off the hook. Some studies

by simply adding choco

and refined flour in our

have appeared to exoner

late, wine, and nuts to a

bagels, pizzas, cookies,

ate it-but only because

diet full of doughnuts and

and sodas are even more

people in these studies

bacon. Groundbreaking

problematic. Stripped of

replaced the bad fat in

new studies explain why.

fiber (and other nutri

their diets with harm-

ents), these unhealthy

ful carbs. "When you eat

ment panels told us

carbs zip-line through the

good fats instead of bad

that the main villain in

digestive tract and into

ones, cardiac risk goes

heart disease was the

the bloodstream, where

down," says Harvard's

saturated fat in meat

they deliver a triple dose

Walter Willett, MD. So

and dairy. We did the

of heart damage-raising

treat cheese as dessert,

logical thing and cut

harmful triglycerides, low

not the main course, and

down on total fat while

ering protective HDL, and

favor lean meat such as

upping refined carbs .

raising blood pressure.

grass-fed bison.

For years, govern

But saturated fat isn't

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BY G I N N Y GRAVES P H OTOGRAP H S B Y D A N S A E L I N G E R

Prevention

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you've found the exercise-an-hour-per day ideal a little daunting (or downright undoable), scientists have some very good news: While any activity is good for your ticker, new re search shows that you can maxi mize its heart-attack-proofing benefits-and spend less time at the gym-by making three simple changes to your sweat schedule . Here's how to get started.

Rech arge You r Card i o

Recent studies have found that interval training (alternating between high- and moderate-intensity bursts of activity) can double and possibly even triple the heart-protecting benefits you'd get from moderate cardio sessions-even when you exercise for less time. "Short cardio bursts make your heart work harder and pump more blood with each beat, which strengthens your entire cardiovascu lar system," says David Swain, PhD, a professor of exercise science at Old Dominion University. High-intensity cardio also prompts your muscles to develop more mitochon dria, tiny energy-making units within cells that use sugar and fat for fuel. The more mitochondria you have, the better your muscles become at utilizing carbohydrates, improving the body's insulin sensitivity. The result: Less

sugar floats around in your blood, and this lowers the risk of type 2 diabe tes, a major precursor to heart disease. High-intensity exercise may also give you a greater reduction in blood pressure. When you pick up the pace, artery walls produce nitric oxide, which boosts their ability to dilate so blood flows more easily. Intimidated? Consider this: Norwegian > � / / / / /0" # / / / / /0" $ / / / / /0" # / / / �

Your Weekly Sweat Schedule Day 1

Cardio intervals

Day 2

Strength training

. . . . . . . . . . ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ... . . . . . . . . . . . . . . . . . . . . . . . .

Day 3

Cardio Intervals

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .... . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .... . . .

Day 4 Day 5

Strength training

. . ... .......................... ... . . . . . . . . . . ... . . . . . . . . . . ... ......... . . . . . . . . . . . . . . . . .............

Day 6

Cardio intervals

........................... . . . . . . . . . . . . . . . . . . . . . . . .... . . . .... . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . .

Day 7

••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••

FEBRUARY 2012 " PREVENTION

"-"-"-"-"-"-"-"---"-"-"-"-"-"-"---"---"-"-"�"-"-"-

researchers looked at two groups of patients who were suffering from chronic heart failure. Three times a week, one group walked at a moderate pace, while the other group did high-intensity bursts of walking. The interval-training group increased their V02 max, a key indicator of cardiovascular function, by a whop ping 46%-triple the increase seen in the slower walkers. The best part: "You gauge the inten sity based on your own fitness level," says Sharonne N. Hayes, MD, a cardiologist and founder of the Women's Heart Clinic at the Mayo Clinic in Rochester, MN. That might be a brisk walk for you, while it could be a fast jog for someone else.

Your Heart -Smart Rx: Cardio Do 25 to 30 minutes of interval training 3 times per week. Alternate between 1 to 2 minutes at 85% of your

maximum heart rate and 2 to 3 min utes at 65% of MHR; work up to 30 -

to 60-second intervals at 95% of M H R .

Find Your Best Beat

Step 1. Find your maximum heart rate. First. multiply your age by 88%. Subtract that number from 206 to get your MHR. If you're 50. your MHR is 162 beats per minute (206 44 [88% of SOl 162). -

Step 2. Multiply your MHR by 65% to get your moderate target heart rate and by 85% to get your high-intensity target heart rate. Step 3. A heart rate monitor can gauge your beats, but you can also use the "talk test": When working at high intensity, you won't be able to speak a full sentence without taking a deep breath.

B u i l d Yo u r Stre n gth

Women too often shy away from strength training-and they shouldn't. If you don't make an effort to maintain muscle mass, it decreases gradually with age-about 5% per decade after age 35-and stem ming that loss is more vital to your ticker with each passing year. Why? "Muscle helps remove glucose and triglycerides from the bloodstream, which reduces the risk of type 2 diabetes, as well as harden ing of the arteries," says Timothy Church, MD, PhD, a preventive medicine expert at Pennington Biomedical Research Center in Baton Rouge, LA. Skimping on strength training can also make it harder to stay at a healthy weight, and extra pounds put you at higher risk of heart disease. That's because adding muscle mass increases your metabolic rate (muscle burns more calories than fat), which may make it easier to keep weight off, says Malissa Wood, MD, co director of the Massachusetts General Hospital Heart Center's Corrigan Wom en's Heart Health Program. Building lean muscle mass may also help lower your blood pressure. "Strength training lowers blood pressure for ten to twelve hours after each session, which gives your heart a break," says William Haskell, PhD, professor emeri tus of medicine at Stanford University. "How strength training does this is not completely understood, but it probably has subtle effects on everything from hormones to nervous system regulation."

•••••••••••••••••••••••••• ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••

FEBRUARY 2012 " PREVENTION

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Your Heart -Smart Rx: Strength Training Do at least 15 to 20 minutes of total

body strength training 2 or 3 times a week, suggests Conrad Earnest,

PhD, director of exercise biology at Pennington Biomedical Research Center. Here are 3 moves to get you started. Work up to 3 circuits with I-minute rests in between.

Lunge

Glutes. thighs. calves

WORKS:

Step forward with right leg. bending at the knee. Drop left knee toward floor, keeping right knee behind toes. Hold. then slowly return to start. Do 10 to

Bent-Knee Push-Up WORKS: Arms. chest. shoulders

1 2 reps on each side.

Get on all fours, hands slightly more than shoulder-width apart. legs

bent about 4S degrees. Lower chest

toward floor, stopping when elbows

are at 90 degrees. Hold, then slowly return to start. Do 10 to 1 2 reps.

Squat

(For more of a challenge, balance

WORKS:

on toes instead of knees.)

Glutes. thighs. calves Stand with feet hip·width apart. abs tight. Bend knees and slowly lower upper body as if sitting on a chair. keeping knees behind toes. Hold. then slowly return to start. Do 10 to 12 reps.

Stretc h Yo urself There's intriguing new evidence that stretching may be beneficial to the heart. Increasing the flexibility of muscles might help the arteries become more elastic as well, according to a recent study by researchers at the National Institute of Health and Nutrition in Japan, who

found that people over 40 who had the easiest time touching their toes also had the most flexible arteries. The more flex ible arteries are, the easier blood flows through the body, which helps keep blood pressure at healthy levels. The theory: After you stretch your muscles, your arteries might relax and become more flexible, speculates Kenta Yamamoto, PhD, lead author of the study. Another reason stretching might help

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keep you off blood pressure medications: "Stretching reduces stress, and blood pressure goes down when you're relaxed," says Miriam Cortez-Cooper, PT, PhD, a professor in the department of physi cal therapy at Georgia Health Sciences University. She found that a stretching routine produced a 6-millimeter drop in systolic blood pressure in study par ticipants. A 2010 study reported that ex perienced yogis in a stressful situation

had far lower blood levels of two inflam matory substances than stressed people who were new to yoga. Why it matters: Chemicals released during the inflam matory process damage organs and the inside of the heart. "Inflammation is a major cause of heart disease, so reduc ing it can lower your risk," says study coauthor Ron Glaser, PhD, director of the Ohio State University's Institute for Behavioral Medicine Research. G

Your Heart -Smart Rx: Stretching Start with IS minutes of full-body

stretching, working up to

30 minutes, 3 t imes per week. Here are 3 moves to get you started. Side Straddle STRETCHES: Side of body. back. hamstrings. inner thighs Sit on floor with legs straight out to either side and right arm reaching toward ceiling.

Downward-Facing Dog STRETCHES: Shoulders. back. hamstrings. calves 6 to 1 2

inches

Exhale as you lean to the

Start on all fours with wrists

left. reaching right arm

in front of shoulders. Separate knees so

over head. Hold for

they're hip-width apart and curl toes under.

30 seconds" Repeat

Pushing evenly into palms, lift knees off floor"

on opposite side.

Lift tailbone toward ceiling and push top of thighs back so body looks like an inverted Slowly begin to straighten knees" Move

chest toward thighs until ears are even with upper arms. Hold, working up to 1 minute.

Bridge STRETCHES:

Hips. chest. neck

Lie on back with knees bent. feet hip-distance apart and flat on floor" Inhaling, press into feet. lifting hips toward ceiling. Bring arms underneath you, clasping hands together and rolling shoulder blades toward each other" Hold. working up to 1 minute" ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••

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BY C A T H E R I N E W I N T E R S

P H O T O G R A P H S BY D A N S A E L I N G E R

T H E POWER O F

Prevention

•

U nleash the power of alternative medicine to he p strengthen and heal your most importan t muscle ould tiny needles, positive thinking, and slow motion movement really be the ticket to a healthier heart? Experts have long been equivocal, but an ex citing-and growing-slew of new studies shows that alternative medicine can have a powerful impact on reducing heart disease risk. Central to these strategies is stress reduction, but it doesn't stop there. Research reveals that al ternative medicine can augment the benefits of healthy behav iors-such as eating well, watching your weight, and exercising to deliver results even faster. They may even be what you need to keep you off medication or reduce your dose. "There is much more to the prevention and treatment of heart disease than pills and procedures," says preventive cardiologist Stephen Devries, ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••• •••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••• ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••

PREVENTION · FEBRUARY 2012

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MD, coeditor of Integrative Cardiology. Here, three therapies that can have big heart payoffs. The Acupuncture Answer Meet the newest weapon in the fight against high blood pressure. Research suggests that weekly acupuncture ses sions can slash systolic blood pressure by up to 20 points, producing results on par with prescription medications such as ACE inhibitors and calcium channel blockers. By stimulating a few key acu points near the elbows and knees, acu puncture releases neurotransmitters that travel to areas of the brain that regulate the cardiovascular system, explains John Longhurst, MD, PhD, a cardiologist and director of the Susan Samueli Center for Integrative Medicine at the University of California, Irvine. Electroacupuncture, which uses battery-driven needles, is especially effective, says Dr. Longhurst, because it lets the acupuncturist stan dardize the amount of stimulation and adjust the frequency. Acupuncture can't permanently lower blood pressure, though. "Once you have hypertension, you have it for life," says Dr. Longhurst. So just as you would with medication, you need to continue getting weekly acupunc ture treatments to see results-but with very few side effects or risks. The Positivity Payoff Stopping stress in its tracks sounds good, but can people really learn to change the way they react to upsetting situations? If so, can this response lower blood

Positive tho ughts spark a flood of fee l good h o r m o n es that sh ort-circu its stress" pressure? Yes and yes, according to a study by the Institute of HeartMath, a nonprofit research and education organization. The researchers showed that practicing "positive-emotion re focusing" -a technique that teaches you to interrupt your typical stress re sponse by redirecting your attention can significantly lower blood pressure in hypertensive patients after just 3 months of daily practice. The results were promising: All participants saw their blood pressure drop, 12% were able to reduce their dose of blood pressure-lowering medication, and one went off the pills altogether. Stress triggers a cascade of hard-on-your heart hormones such as cortisol and adrenaline-and positive refocusing sparks a counterflood of energizing feel-good hormones, short-circuiting the stress response. Positive refocusing is easy to learn. When you feel anxiety coming on, iden tify what you're stressed-out about, then hold the thought in your mind like a freeze-frame of a movie. As you do this, breathe deeply for several minutes and focus your attention on your heart beat. Now identify a positive feeling,

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FEBRUARY 2012 PREVENTION .

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such as appreciation for a pet or a loved one. "This calms your emotions and shifts your attention away from nega tive thoughts," says Deborah Rozman, PhD, a behavioral psychologist. Though it can be tough to let go of negative thoughts when you're fuming, regularly practicing this positive refocusing technique can result in fewer stressed-out moments overalL Even if you can't find the recommended 10 minutes a day for positive thinking, a couple of minutes here or there helps.

•

TLC Through Tai Chi Tai chi (a Chinese martial art) combined with qigong (called the Chinese yoga) is more than just a gentle way to work out. Practicing these ancient disciplines can reduce stress and have a powerful effect on metabolic syndrome-a cluster of five conditions that ups your risk of heart disease-reducing systolic and diastol ic blood pressure and trimming waist size by at least an inch, according to a study published in the British Journal

•

••

•

• -

• • •

•

of Sports Medicine. One reason? These slow-mo sports can burn as many calories as moderate-intensity activities, such as walking-but the mind-calming benefits of tai chi and qigong increase its heart-healthy credo Tai chi is sometimes described as "meditation in motion," and research shows that because people find the meditative component relaxing and enjoyable, they tend to stick with it-which is important for any heart dis ease-prevention strategy. "Sustainability is very important if you want to see ongoing effects of the practice," says Xin Liu, PhD, a senior research fellow at the University of Queensland's School of Medicine in Australia. G

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FEBRUARY 2012 · PREVENTION

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muscle pain after you start taking a statin, particularly if it's accompanied by tea-colored urine, call your doctor immediately. Mild muscle discomfort is more common (and less dangerous): It can usually be relieved by changing your dosing schedule or switching statins.

aspinn •

•

What It Does: Aspirin is used to prevent

blood clots in patients with heart disease. The drug inhibits the effects of a powerful group of naturally occurring substances known as prostaglandins, one of which helps blood platelets clump together. What You Should Know: If you have cor onary heart disease, you need to be on aspirin-unless you have another condi tion, such as an active stomach ulcer, that makes it too risky. But if you don't have heart disease, it's generally best not to take aspirin in the hope of staving off car diac complications, because the danger of serious bleeding (especially in the gas trointestinal system and the brain) out weighs the potential benefits.

clopidogrel bisulfate

Brand name: Plavix

What It Does: A kind of superaspirin,

this medication is even more effective at preventing blood clots, particularly when used in combination with aspirin. What You Should Know: Because clopid ogre I is more potent than aspirin, it's also more likely to cause internal bleeding-about 3% of patients expe rience moderate or severe bleeding

problems. Also, many people are "poor metabolizers" of the drug and obtain less benefit because their livers don't readily convert it into a form the body can use. There is a genetic test that can indicate whether a patient is likely to be a poor metabolizer, but it hasn't been shown to improve patient outcomes, so most often a doctor will simply prescribe clopido grel for a patient and observe how she re sponds over time.

warfarin sodium Brand name: Coumadin

What It Does: Warfarin, an anticoagulant,

is also used to treat and prevent blood clots. Unlike aspirin and clopidogrel, it restricts clotting by blocking vitamin K-a nutrient used by the liver to produce proteins that cause blood to clot-and is more powerful than either drug. What You Should Know: Warfarin is extremely challenging to use safely-it interacts with dozens of other medicines that either increase or decrease its anti coagulant effects. And, since warfarin af fects vitamin K, which is found in green, leafy vegetables, abrupt changes in your diet can result in too little or too much blood thinning. If you're prescribed war farin, you'll have to take frequent blood tests to monitor the drug's effects.

beta -blockers

Brand names include Toprol-XL, Coreg CR, and many others What They Do: Beta-blockers decrease

heart rate and the strength of the heart

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blood pressure. They some times cross the blood-brain barrier, where they can cause nightmares and, occasionally, depression. Finally, people with asthma or other chronic lung diseases can't take beta blockers because these drugs constrict the lungs' airways.

ace

inhibitors

Brand names include Prinivil, Accupril, and many others What They Do: These medicines

muscle's contractions. Uses for these drugs include treating chest pain (angina), stabilizing uneven heart rhythms, and maintaining heart health after a heart attack or congestive heart failure is diag nosed in a patient. What You Should Know: Beta-blockers were once also prescribed to treat high blood pressure even when no other heart condition was present, but they're now considered passe for this purpose-other drugs such as ACE inhibitors, amlodi pine, and diuretics offer more protection against the complications of high blood pressure, which can include stroke. Also, beta-blockers can lower heart rate too much, resulting in dizziness or low

prevent the body from produc ing a hormone (angiotensin) that causes arteries to constrict. Although the drugs were origi nally intended to lower blood pressure, today cardiologists also prescribe them to pre vent further heart damage in patients who have recently had a heart attack or experience congestive heart failure. What You Should Know: Used alone, ACE inhibitors produce a moderate reduction in blood pressure, and a deeper drop when combined with a low dose of a diuretic (another drug used to treat high blood pressure). Though these drugs have been used safely by millions of patients, they can occasionally cause lowered kidney function, increased blood potassium levels, or a condition called angioedema (characterized by swollen lips), which can result in obstructed air ways. These side effects usually improve G when the drug is discontinued.

••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• ••••••••••••••••••••••••• •••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• •••••••••••••••••••••••••

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s e g g i B The s er Lo

who has been happily married for 11 . , years to Dave Sanov, an investigator with the California Highway Patrol, continues to have periods of selfdoubt. It's something she felt back when she was 16 and landed the role of bad girl Sami Brady on Days ofOur Lives, a part she still plays, 19 years later. But she also knows it's possible to get past it. No, this is not an acting class. This is not "The body and the confidence I have a paparazzo trying to get a rise out of a today are hard-won," says Sweeney. "I can put up a good front, even though celebrity. This is Alison Sweeney relat ing how The Biggest Loser trainer Bob sometimes I feel like the only thing I Harper speaks to her when she takes have going for me is my willingness to one of his Spinning classes at a Crunch give it my all. It's taken me a long time to fitness club. "Sometimes he doesn't feel celebrate who I am. Age really does help." like I'm putting enough resistance on the What changed for Sweeney besides bike," she admits. "And I want to kill him getting older was getting educated: learn for yelling at me. But he likes making me ing how to eat right, choosing challenging mad, because he knows I'm really com workouts, and-toughest of all for her petitive and that if he calls me out, he'll asking for help. Now she wants to return get my best effort. He always thinks that I the favor to other women, so she's shar can give him more." ing her knowledge of food, fitness, and And so she does-just like so many of "me" time in a book, The Mommy Diet, the contestants on The Biggest Loser, the which just came out in paperback. It's NBC reality juggernaut that Sweeney has chock-full of things Sweeney has learned hosted for the past 4 years. It's that innate from other moms, The Biggest Loser, and empathy that makes her such an integral her own trial and error. part of The Biggest Loser's team. When If your kids are in their teens or even she stands beside contestants as they out of the house, you can still benefit from step onto the giant scale at weigh-ins or the advice. "It's not just for new moms," watches them push themselves so hard Sweeney says. "My book is really about in workouts that they start to cry, she how important it is to make time for gets it. She's been overweight. She under your own health and wellness." Here, she stands that dropping pounds, whether shares some of the lessons she's learned. it's 20 or 200, is not just a physical effort but an emotional one, and it often means Be Healthy, Not Skinny overcoming that little voice inside saying, "I was never obese, but I felt 'less than' Maybe [just can't do this. because I wasn't as thin as other actress Surprising as it may seem, the 35-year es," says Sweeney. Still, she was cast on old mother of two (Ben, 7, and Megan, 3), Days and at 18 began living on her own.

Give me a break!

Leave the soap opera acting on the stage ! "

FEBRUARY 2012 . PREVENTION

•

Her eating habits tanked. She tried to lose weight by choosing fat-free cookies but would scarf down an entire package. "I totally fell for that low-fat craze," she says. "My goal was to be Xjeans size or a specific number on the scale. "When I saw contestants fighting for their lives on The Biggest Loser, I realized I just wanted to be healthy-to have fun playing soccer with my son or teaching my daughter to shoot hoops," Sweeney says. "Then it was so much easier to say no to carbs, soda, or dessert, and the weight just came off." Know What You Eat Backin 1998, Sweeney kept a foodjournal for 3 months just to get a handle on where the calories were coming from. "People can deceive themselves about how much they're eating. I did. You stand up and nibble a snack or say, 'Oh, I'll have just one red wine:" To resist overindulging in her biggest temptations-homemade baked goods足 she says, "I try not to feel like I'm depriv足 ing myself. For example, my mom taught me to make red velvet cake when I was a kid. I just made it for her birthday, but the leftovers are unbelievably tempting, so I have Yoplait Light Red Velvet Cake flavored yogurt in my fridge. Instead of having roughly 500 calories, I have 100." Another tip is to watch your portions. Make minimuffins instead of regular size, or split entrees at restaurants, where most portions are too large for one person. "I thought it was the best thing ever when they made chain restaurants put their calorie counts on menus. I was shocked!" Sweeney says.

FEBRUARY 2012 . PREVENTION

tell my kids that food gives your body the energy it needs, just like Lightning McQueen needs fuel" I

Make Your Own Happy Meal "My kids have never eaten food that comes with a toy," Sweeney says. As a busy mom, however, she understands the convenience of grabbing a fast-food kids' meal: "I get that people need to eat quickly and inexpensively, but nobody 2 " can look at a stack of fries and be like, � Oh, that's okay. I applaud McDonald's for offering apple slices and other options." � Sweeney has also tried to teach her � kids where food comes from. She has her 6 own backyard garden, a Mother's Day gift w

�

•

from her mother-in-law, who mapped it out and helped her plant it. "That first year, my son would rip red tomatoes off the vine and eat them like apples," Sweeney says. "It was a feeling of Yes, this is success. Making a salad is fun for him, because he helps decide what we want, picks it, and rinses it." You have to allow the occasional treat, though. Sweeney likes to explain the calorie/exercise connection to her son in playful terms he can under stand: "If you're sitting in front of the TV, you can't have ice cream. But if you're running around all day, then yeah, you can. Food gives your body the energy it needs, just like Lightning McQueen [a character in the movie Cars] needs fuel." Stay Out Of The Slow Lane "My husband and I like to set a good example for our kids and show them how much fun it is to get off the couch and be outside," Sweeney says. They hit the pool, a hiking trail, ski slopes-you name it. Son Ben takes soccer classes. For solo workouts, Sweeney loves cardio that leaves her drenched in sweat. She's a fan of yoga, weight training, and boxing too, so she never gets bored.

life is full of temptations. That's why Sweeney makes sure to let her kids have treats from time to time.

Have Fun With Fitness Her athletic parents were major influences on Sweeney. "My mom always used to say about sports, 'If you're going PREVENTION · FEBRUARY 2012

to do something, be the best you can: " she says. "My dad is pretty athletic, so our family vacations revolved around waterskiing, snow skiing. I sent my dad a picture of Ben snowboarding, because I wanted him to know that I'm paying it forward." Tackle Tough Emotions One place Sweeney's had some enlight ening moments about her inner life: the gym. "On The Biggest Loser, we say that workouts can lead to emotional break throughs. I know what it feels like," she says. "I have literally been working out and crying at the same time, because I realized how hard it is to be not good at something and accept your own flaws. A psychologist once told me that the endorphins generated by a good workout have the same function as antidepressants. "I take issue with those who criticize The Biggest Loser for pushing contes tants too hard," Sweeney continues. "The whole point is to push them hard. Otherwise, there's no change. Certainly, the Biggest Loser experience isn't for everyone. We have only a few available slots on the show, and hundreds of thou sands of people try out. That makes me think that for the most part, contestants agree and they appreciate the 'hard' ofit." Take A Time-Out Kicking back with girlfriends helps Sweeney de-stress, so 2 years ago she and some friends (who just happened to be celebrities such as Niecy Nash, Denise Richards, and La La Anthony) started having potluck gatherings about

FEBRUARY 2012 PREVENTION .

Kick - Start Your Shape-Up!

Like all women, Alison Sweeney needs

"me" time to rejuvenate-but wrestles with feeling like she deserves it. "I hate asking for help. It makes me feel so inadequate. I don't even want people to hold my kid for me," she says. For moms who can't find time to work out, her book offers Shape-up Week , a 7-day workout-and-eating plan. "It's almost like a mini Biggest Loser or mini boot camp. Get other people to help you . You're not asking them to babysit your kids for the rest of your life so you can go to the gym . It's just for one week. Tel l your husband or mom , 'I really need to go super-hard-core.' Those habits will spill over into following weeks."

once a month. The dinners are now fea tured in a TV Guide Network reality show, Hollywood Moms Night. "We talk about everything: dermatologists, gossip, books, fashion, hair," Sweeney says. "When Ali Landry was trying to get preg nant, everyone had advice to share." Another important friendship is with The Biggest Loser former trainer Jillian Michaels; they keep up via text. "She's awesome and such a good and supportive friend ... a real inspiration," Sweeney says. Keep Beauty Basic When told she has a gorgeous tan, Sweeney quickly says, "Oh, it's spray-on." Sunscreen is her only daily beauty ritual,

recent date for Sweeney and her husband? Making dinner with local farmers' market ingredients. "It was delicious." she says. A

and she makes sure her kids wear it too. She's not a stickler for washing her face at night or applying moisturizer. "I'm just not that person," she says. Has she ever thought about having a "mommy job"-the combo tummy tuck and breast lift that some women get after childbirth? "I never considered that, but I get why women are into Botox," she says. "With the retouching that's done on photos, we have unrealistic expectations of what we should look like. My body is not the best there is, but I'm proud of it because I worked hard for it. There's something to be said for losing weight yourself rather than with surgery-you work that much harder to maintain it."

Embrace Prevention For the future, Sweeney says, "I save my dreams and hopes for my kids. When I'm making a wish under a bridge or a tunnel, it's always for them." Does she want them to follow in her Hollywood footsteps? "No, thank you. I've been lucky. Whatever career they're passionate about, I want them to do that," Sweeney says with a laugh, "as long as it's doctor or lawyer." Finally, Sweeney advises, "always try to make positive choices. In medicine, for instance, you want to be proactive and treat issues before they turn into a disease. That's what prevention means to me ...keeping control of yourself, as opposed to letting things control you." G

., prevention.com/biggest-Ioser for recipes and trainer tips

FEBRUARY 2012

sparkling sex life is somethilig we'd all like to have, regardless

In your

•

of age. When sex is less than satisfying, it's easy to point the finger at work, money, family, and a million other factors that combine to make it less important and, thus, less fulfilling. But as today's leading physicians and sex researchers are discovering , the link between female libido and the constantly fluctuating hormones produced by the ovaries is profound. Find out how controlling your body's unique balance can make the difference between a sex life that's so - so and one that soars.

THE ADVANTAG ES

• A dazzling time to do it: "At this age. estrogen, progesterone, and testos

terone are at their highest levels," says Laura Berman, PhD, the author of Loving Sex: The Book of Joy and Passion. This bio

logical bounce is an opportunity for lots of great loving-and babies too. Because hormones surge just before ovulation, wo m en are more likely to fantasize about and initiate sex during this 2- to 4-day window, according to studies.

THE CHALLENGES

• A need for more roar-gasms: According to the 2010 National Survey of Sexual

Health and Behavior, 20-somethings are less orgasmic than older women. "Despite the hormone swirl , women in

•

THE ADVANTAGES

Prime time: "A woman in her thirties

may well find herself at an emotional sexual peak," says Dr. Berman. "She's clear about what she wants, even though estrogen, progesterone, and testosterone begin to fluctuate and drop off during this decade." More good news: Studies have shown that as women age, they become less anxious about their physical "flaws," which helps when one is baring all in the bedroom. "The key," says Dr. Northrup, "is to think ofyourself as a sexy, attractive woman, regardless of hormone tempo."

FEBRUARY 2012 PREVENTION .

In your

•

THE ADVANTAGES

• Call of the cougar: As a new study

their twenties may not yet have the confidence to ask for what they want in bed, so they're less satisfied , " says Christiane Northrup, M D, the author of Women's Bodies, Women's Wisdom.

• A sex-dri ve stopper: A recent study in the Journal of Sexual Medicine confirms

that the Pi ll , a 20-something birth control favorite , actually causes a decrease in sex hormones, especially testosterone (p. 76).

THE CHALLENGES

• Mommy madness: After childbirth,

testosterone falls to extremely low levels, and in nursing mothers, the hormone prolactin can suppress ovulation, as well as the production of estrogen and progesterone. All of that combines to make the thought of sex a big fat snore. One suggestion? Masturbation. Regardless of age, just using your equipment will turn on your equipment, which will in turn improve circulation and help balance your hormones.

conducted at the University of Texas at Austin posits, female sex drive may actually increase as a woman's sex hormones and fertility decrease. "Women with declining fertility think more about sex, have more frequent and intense sexual fantasies, are more willing to engage in sexual intercourse, and report actually engaging in sexual intercourse more frequently than women of other age groups," say the study authors. It seemed surprising to many when the findings were announced, but the researchers have an explanation: They theorize that our female ancestors were so accustomed to losing children to disease, war, or starvation that they evolved to crave more sex-at a relatively advanced age-to produce more babies.

THE CHALLENGES

• The perils of perimenopause: "By

forty," says Glenn D. Braunstein, MD, an endocrinologist and chair of the department of medicine at Cedars Sinai Medical Center in Los Angeles, "a woman's testosterone levels will be about half the level they were at twenty five." And yes, that drop certainly affects libido. For the average woman who enters perimenopause (defined as the 4 or so years leading up to her final period) in her late 40s, fluctuating

estrogen, progesterone, and testosterone levels may put a damper on bedroom bliss. Irregular periods and even her first hot flashes may appear. To smooth things out, Steven R. Goldstein, MD, a professor of obstetrics and gynecology at NYU Langone Medical Center and immediate past president of the North American Menopause Society, prescribes low-dose birth control pills for many of his patients "to turn off the

ovaries' erratic estrogen production and replace it with a small, consistent influx of estrogen every day." If dryness and discomfort develop, local estrogens placed directly into the vagina in the form of a suppository, cream, or "ring" can improve lubrication and pleasure for many women. (Estrogens that are applied locally to the vagina are widely believed to be safer than oral estrogens, which carry some cancer risks.)

In your

by the FDA and can only be prescribed

•

off-label, but a growing number of women vexed by low sex d rive swear by it. Physicians often prescribe very small off- l abel doses of testosterone along with

THE ADVANTAGES

menopausal hormonal therapy, or M HT. Many women try MHT (formerly called

• With maturity, expertise: A s author

hormone replacement therapy, or HRTJ.

Gail Sheehy wrote in her classic book on

which involves taking estrogen and

aging. Sex and the Seasoned Woman: "The

progestin to relieve vaginal dryness and

middle years, between fifty and sixty

hot flashes and reduce bone loss. MHT

five, constitute the apex of adult l ife ... For

is controversial, not only because studies

women. the passage to be made is from

show it can increase women's risk of

p leasing to maste ry." Indeed, the National

strokes. heart attacks, and breast cancer.

Survey of Sexual Health and Behavior

but also because some forms can

found that 71% of SO-somethi ngs

sap testosterone. causing li b ido to wane

surveyed-more than any other age

even more.

group-said thei r l ast sexual experience

• Pesky pounds: The more body fat you

resulted in an orgasm.

THE CHALLENGES

• Manipulating menopause: Because of

have. the less libido-boosting "free

floating" testosterone you have. If you're obese, losing 10 % of your tota l weight can do wonders for your sex drive,

d ramatically reduced testosterone and

found researchers at Duke University

virtu ally none xi stent estrogen, sex d rive

Medical Center. Multiple studies have also

drops after menopause. But the options

shown that after just 20 minutes of

are plentiful if you want to rev things up:

exercise. blood flow to the genitals

Testosterone therapy using c reams, gels, or patches has not been approved

increases, resulting in more lubrication, better arousal, and better orgasms. PREVENTION · FEBRUARY 2012

America has a supersized s nack habit足 and o u r waistlines are the proof. Need help?

e do it in the car, on the train, in front of the TV, on the phone, and even in bed. For too many of us, snacking has become so automatic that our brains barely register the hand -to足 mouth motion. And it's not as if we're all reaching for diet-friendly apples: A 2010 study from the University of North Carolina found that most of us eat nearly 600 calories a day-roughly a third of our food-in snacks rather than meals.

FEBRUARY 2012 PREVENTION .

Evidence of this national snack足 fest is all around us. We "prefuel" and "refuel" before, during, and after workouts, taking in far more calories than we'll ever burn on the treadmill or elliptical trainer. Kids snack in the morning at school, again when they get home, and during halftime at their soccer, lacrosse, and basketball games. Even toddlers are in on the action.

BY K A R E N A N S E L . R D

SNACK 1

2 (6"1 com tortillas + 2 Tbsp salsa

Hit-The-Spot Snacks SNACK 2

SNACK 3

1 cup pineapple chunks + 2 tsp shredded coconut

If.! cup

pistachios

Cheerios

FEBRUARY 2012 PREVENTION .

SNACK 4

If.! cup

fat-free

milk

SNACK 5

4 0z

honey

Greekstyle yogurt

SNACK 6

A handful (lfs cup) of dry路roasted pumpkin seeds

SNACK 1

5 fresh

apricots

Strollers come complete with compart ments to hold snacks and drinks, lest the little ones go hungry for more than 5 minutes. As a result, snack foods have grown into a huge industry, totaling $64 billion a year in sales. s if we didn't already have enough snack opportuni ties, chain restaurants are beefing up their so-called snack menus, which are designed to draw in customers during off-hours. Since 2007, the number of res taurant items listed as usnacks," " snack able," or "snackers" has grown by 170%, including items such as KFC's Snacker with a crispy chicken strip, McDonald's Angus Mushroom Swiss Snack Wrap, and the Cheese and Tomato Deep Dish Pizza from the Snack Hours Menu at Uno Chicago Grill-weighing in at 290, 430, and 830 calories, respectively. Is it any wonder our collective waist lines have ballooned in just a few genera tions? "In 1960, a candy bar was a treat that you saved up to buy," says Brian Wansink, PhD, a professor of applied economics and management at Cornell University and the author of Mindless Eating. In those days, a mere twinge of hunger was not regarded as a reason to indulge. Hunger is a natural state, just like being tired, sad, or cranky. While it's not pleasant, it's not an emergency either. Think back to when you were a child and asked your mother for a snack before dinner. She didn't treat it as if it were some kind of crisis. She simply said no, warned you against "spoiling your appe tite," and told you to go outside and play.

So what happened? Beginning in the 1970s, personal income increased-while government policies lowered the price of key snack-food ingredients such as high fructose corn syrup. Manufacturers hired food scientists, who fueled the trend by learning what tastes consumers found ir resistible, even addictive (namely, sugar, salt, and fat). Then they figured out how to pack those flavors into betcha-can't eat-just-one combinations. On top of it all, business schools began to churn out a new breed of executive, the brand man ager, who was trained to market products aggressively as fun, exciting, and even good for boosting your energy. "The busi ness plan of the modern food company has been to put their foods on every street corner, making it socially acceptable to eat 24-7," says David Kessler, MD, former commissioner of the FDA and the author of The End ofOvereating (Rodale, 2009). The result has been a nutritional disaster. In their natural state, whole foods may be high in fat or sugar, but they're rarely high in both. Todaywe have man-made snack foods with a tantalizing combination of fat and sugar rolled into one. "Foods have become so 'hyperpalat able' that they're now capable of hijack ing our brains the same way that nicotine and alcohol do," says Ashley Gearhardt, the lead author of a Yale University study on food addiction. With all these forces arrayed against you, how can you resist? We at Prevention have identified some of women's biggest weaknesses-and surveyed the experts for help. Turn YOUR the page for our smart and SNACK TRAPS healthy snacking strategies. PREVENTION · FEBRUARY 2012

COMMON SNACK TRAPS

You're Good All Day But Pig Out At Night

You Can't Stop Eating In The Car If you feel like you live in your car, you probably consume a lot of calories there too, Maybe you wolf down snacks straight out of the bag, with little idea

You're the Jekyll and Hyde of snacking足

of how much you've inhaled, or you pull

restricting calories so much by day that

into the nearest drive-thru for a shake,

by night you're ravenous, After dinner, you trek back and forth to the fridge, Before you know it, you're cuddled up on the couch with a sleeve of Oreos,

Preempt unrestrained noshing by packing portable, calorie足 controlled nibbles such as small bags of cashews or an apple. Even half of a

Start with a breakfast that's really

PB&J on whole wheat will do the trick.

satisfying-like steel-cut oats,

And if those fries are still calling out to

eggs, or Greek-style yogurt. Then at lunch,

you, "drive home via another route so

combine healthy carbs, protein, and fat.

you won't pass your favorite fast-food

And truly savor your treats. Dean Ornish,

restaurants," says Janna L. Fikkan, PhD,

MD, the author of The Spectrum, does a

a health psychologist at Duke Integrative

"chocolate meditation." Take a single piece

Medicine in Durham, NC. "It doesn't have

of the best chocolate you can find and let

to be the shortest way home, as long as

it dissolve slowly in your mouth, paying

you avoid the drive-thru."

attention to the complex fiavors. You'll get more pleasure with fewer calories.

You Stuff Your Face Before Dinner

You Work At Home It's just you and the fridge-and nobody watching, Because you have no meetings or structured activities, you

You're ravenous by the time you get

can check the mail, toss in a load of

home from work (join the club), You

laundry, play with the dog-and grab

inhale whatever you get your hands

a snack (or two or four),

on, whether it's healthy or not,

"Planning is key," says Patricia Bannan, RD, the author of Eat Right

Keep a log of your daily activities, including every time you get up to eat. Chances are, once you see how

When Time Is Tight. Before you get home,

often you're indulging, you'll be shamed

eat something light and nourishing to tide

into cutting back. If you still feel the

you over. If you're starving while you

need to snack, eat at the kitchen table足

cook, munch on raw veggies such as sugar

and don't do anything else. Without

snap peas. Set yourself up for success

the distraction of the computer, TV, or

by knowing meals you can cook quickly,

newspaper, you'll be much more aware

such as frozen veggies with a rotisserie

of how often you eat out of habit rather

chicken and microwaveable brown rice.

than hunger.

82 FEBRUARY 2012

f!J prevention.com/healthy-snacks for calorie-smart snack recipes

You Graze At The Office Between the office candy bowl, the vending machine, and a coworker's homemade brownies, your office probably stocks more snacks than a 7-Eleven. And since you're only nibbling, the calories don't count, right?

Launch a counteroffensive by bringing in healthy snackssay, tamari-roasted almonds or dark chocolate-that you actually prefer over the junk. Knowing that these treats are tucked away will give you the strength to resist the disastrous jelly doughnuts. If you know ahead of time that you won't be able to leave your desk at noon, brown-bag it for lunch. With healthy fare within arm's reach, you won't need to raid your colleague's candy jar.

Your Kids' Snack Habits Are Contagious It's the diet dilemma of nearly every mom. The kids badger you into buying them sugary snacks-then you eat them. Before you know it, you're helping with homework and munching on a Pop-Tart or a snack-size package of cookies.

Ditch the kiddie foods, says Barbara Rolls, PhD, the author of -

The Volumetrics Eating Plan. These highly

processed foods are digested in no time, leaving you wanting more. "Family friendly snacks should include low calorie foods that are high in water or fiber and aren't loaded with fat," she says. Try no-fuss fruits like grapes or berries-or fix some air-popped popcorn sprinkled with a bit of Parmesan. PREVENTION · FEBRUARY 2012

These four women found their most flattering style over time and when they had the confidence to carry it off. Get inspired by their self - made make overs so you'11 be able to say . . .

BY KARYN R E P I N S K I P H O T O G R A P H S BY G A B RI E L L E R E V E R E

� 84

FEBRUARY 2012 PREVENTION .

"1 used to go for trend,Y makeup. Now 1 just p'ick

what works best or me."

Marie Aloisi, 51,

Greenwich, CT;

vice president i n financial services; married

BEAUTY FLASHBACK "When I was younger, I was a slave to fashion and always conscious of trying to look my best," says Marie. After getting married at 40 and drop足 ping out of the workforce for several years, she realized she didn't have to put so much effort into her look. She returned to the office with a fresh set of priorities-and a newfound sense of self-possession.

N OW

FAST- FORWARD DON'T HIDE BEHIND MAKEUP Marie used

to favor dark lipstick and eyeliner. Even though the look was trendy,

it drew people's attention to her makeup, not the features she was trying to high light. Now she chooses hues based on what complements her complexion, not what's fashionable. The result? Coral lip colors and natural shadows that are softer but still pol ished enough for the office. LIGHTEN UP Marie's natural hair color is dark brown, but she's gradually gone blonder over the years by adding honey-colored highlights. "I can't live without Roux 'Tween Time Instant Haircolor Touch-Up Stick [$7; sallybeauty.com] to hide my brown and gray roots when I can't get to the salon," she says. She's also kept her hair long, but she doesn't fight her straight texture with a curling iron the way she did when she was younger. CODDLE YOUR COMPLEXION When Marie devel oped the skin disorder melasma (a condition that causes dark areas of pigmentation and gets worse with UV exposure) at age 30, she became diligent about using sunscreen and wearing hats whenever she was in the sun. "It was a blessing in disguise," she says. "My face hasn't seen sun unprotected in twenty one years." WORK OUT FOR THE RIGHT REASONS "I used to spend hours in the gym," says Marie. These days she's exercising not to look good but to stay healthy: She walks a lot, rides a bike on weekends, and does light resistance training to prevent osteoporosis.

PREVENTION POINTER GET NATURAL COVERAGE To hide the remnants

of melasma and protect her skin, Marie wears sunscreen and a full face of founda tion. But makeup artist Lea Siegel, who did the makeup in these photos, showed Marie how to get a more natural look by apply ing sunscreen and tinted moisturizer, then dabbing stick foundationjust where needed.

FEBRUARY 2012

PREVENTION

• •

N OW

"A shorter cut and highlights make my

hair

best for her. "I made the difficult decision to scale back my work hours and delegate some of my responsibilities," she says.

FAST-FORWARD TRUST YOUR INSTINCTS Giving herself

• ..

Laura Carinci, 51,

Belimore, NY; obstetrician/ gynecologist; married with two kids

BEAUTY FLASHBACK Laura has always been a high achiever, excelling in college and then tackling medical schooL But even with all the responsibilities during her residency, she would still get up early to put on blush, lipstick, and several shades of eye shadow: "It was absurd. I'd be up all night deliver ing babies and really need my sleep, but I'd take the time to apply these prod ucts because that's what I thought I was supposed to do." After building a success ful practice, she realized life would be better if she stopped trying to do what she thought others wanted and did what was

permission to follow her gut-be it with work or her personal style-led Laura to a makeup revelation. "I realized a good concealer was a much better way to bring attention to my eyes than applying brightly colored eye shadows," she says. KNOW YOUR COLORING Laura used to wear a deep rose blush that was too intense for her fair skin. These days, Bobbi Brown Shimmer Brick in Nectar ($39; bobbibrown.com)-a range of coral and peach powders-highlights her cheek bones without looking fake. LESS CAN MEAN MORE Laura struggled for years to make her fine hair look thicker first with perms, then with lengthy blow dry sessions. Eventually she realized that a short, layered cut would speed up styling and add volume. Her other secret weapon? Highlights, which can make hair slightly thicker.

PREVENTION POINTER MAKE A BANG Nelson Vercher, the styl

ist who did Laura's hair for this photo, suggested she rub pomade between her fingers and gently pull her bangs forward so they sweep across her forehead. "It gives her style a sexier, modern edge," he explains.

/fJ prevention.com/beauty for daily tips to look your best

â&#x20AC;˘

(

N OW

THEN

Age 50Âˇ ,

Karen Conoley, 66, Port Orchard. WA; retired judge; married with three kids, four stepchildren, and

12 grandchildren

"When I updated m'y clothes, I got so much good feedback that I started

BEAUTY Several years after retiring at 55, Karen and five of her sisters were sharing advice about how to age well. "They said it more tactfully than this, but they basically told me I had lost my fashion sense and was a dowdy dresser," she says. Though Karen had been fashion-forward when she was younger (her precollege wardrobe included a green army jacket and vintage cowboy boots), her job as ajudge required her to be very low-key, in and out of the courthouse. To comply, she wore her hair conservatively, often pulled back in a low braid, and chose nondescript clothing: "The goal was to be a nonentity, anony mous in every way."

FAST- FORWARD PUT YOUR BEST FOOT FORWARD On a quest

to upgrade her appearance, Karen began with her footwear. "I've always loved shoes," she says, "so I looked for ones on sale in order to try out funkier styles." She's discovered that the right pair, such as her gray high-heeled ankle booties with patent-leather trim (left), makes even basics such as jeans look chic. DON'T GO HALFWAY WITH YOUR HAIR Tired of her "boring" hair, Karen wanted a change, but she was afraid a bob or shag would make her look even older. The solution? She took a risk and went supershort with

a pieceypixie. It paid off; the cut gives her look a little edge, since it's snipped closer than the typical cropped cut and has a youthful, messy texture. IT'S OKAY TO SEE RED Karen's eyeglasses add color and pop to her fair complexion. Her funky specs have become her favorite accessory and a perfect reflection of her new style. "I figure if you have to wear glasses, you might as well make a state ment," she says.

PREVENTION POINTER BUILD BETTER BROWS On set at the

Prevention photo shoot, Siegel gave Karen this easy tip for filling in her thin ning arches: Use a soft taupe brow pencil (which works with dirty blonde, gray, and brown hair) to draw short, feathery strokes along your brow bone. Then use an eyebrow brush to blend in the pencil, working in the same direction that the hair grows. KNOW YOUR ASSETS Most women dress by identifying their least favorite body part and trying to hide it. Fashion stylist Cate Sheehy, who helped the women style their outfits for this photo shoot, recommends the opposite. She told Karen to focus on the positive (her great legs) and suggested slim-cut jeans to highlight them. (Bonus: This strategy takes the focus off areas Karen's not as enthusiastic about.) •

� ��EVENTION . FEBRU�RY '" .

,,� .

•

201!-18 9

•

"I'm more con ident now,

and I think m'y look reflects that" BEAUTY As a single mom in her early 30s, it was rough going financially for Cathleen who eventually found her footing as a graphic designer. But this "anti-makeup feminist" rebelled against thinking too much about her looks. "I was style chal lenged," says Cathleen, who struggled to find the right 'do for her fine hair (she has just one word to describe her early shag: "Ugh!"). As for clothing, she often borrowed from her mother, and the clothes didn't necessarily flatter her figure. In 2002, Cathleen was again look ing for a way to boost her budget and decided to go to nursing school. Five years later, at 50, she earned her RN degree and with it a sense of accomplishment and the confidence to realize a little style self-discovery wouldn't make her any less of a feminist.

Cathleen Bowen, 53, Oakland,

CA; emergency room nurse;

single, mother of one

FAST- FORWARD ••

•

INVEST IN YOUR COMPLEXION A sunscreen

devotee since her 30s, Cathleen now uses a prescription retinoid cream to speed skin cell turnover and keep wrinkles at bay. She also sees a dermatologist for laser treatments to zap away brown spots and boost collagen production. As a result, she barely needs any foundation or concealer. "I get so many compliments on my skin," she says.

FEBRUARY 2012 PREVENTION .

N OW

LUSH UP YOUR LASHES Cathleen wore false

eyelashes a few times this year for special events and realized they don't have to look drag-queeny. Her easy trick: Trim lash strips a bit so they don't go all the way from the inner corners to the outer corners, and apply them as close as possible to the lash line using a black glue, such as Ardell LashTite Adhesive in Dark ($3.50; drugstores); it looks more natural than the traditional white glue. GO WITH A BANG "This is probably the best hairstyle I've ever had," says Cathleen of her bob, which features long side-swept bangs that draw atten足 tion to her eyes. Cathleen pumps up the style by getting keratin treatments to make her hair seem fuller, and she also blow-dries with a Conair Ceramic Ionic Hot Air Brush ($30; conair-store.com), which acts as a round brush and blow足 dryer in one.

PREVENTION POINTER DON'T FALL INTO A MAKEUP RUT Cathleen

realized that liking a subtle makeup look doesn't mean she can't experiment with her style. So Siegel showed her how to swap her usual palette of brown and beige eye shadows for a range of cool gray shades that set off her blue eyes even more dramatically. G

t's not just what you eat or how much you exercise that matters; it's the timing of each component that is the true secret to weight loss success. Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all足 day food cues and too much nighttime artificial light. The result: You're caught

in a "fat cycle": a constant flow of hunger hormones that makes you prone to crav足 ings. By tuning in to your body's natural eat/sleep schedule, you can finally say good-bye to your belly. The nine read足 ers who followed this plan lost a total of 106 pounds in 5 weeks. Even better: With the 3-day reset diet (p. 96), you can drop up to 8 pounds in just 72 hours!

Ei TO S RIi/:

effect. eat a mix of complex carbs and

GET MOVING.

Within

a half hour of rising and before you

protein, such as eggs and whole grain

eat breakfast. do 20 minutes of cardio.

toast. within an hour of waking.

Research has found that exercising before breakfast may help you burn fat more

I[l TO :: FlIi/:

MUNCH

efficiently. If you can get outside, even

Ghrelin begins to rise again a couple of

better. Early morning sunlight helps your

hours before lunch. It turns off when you

body naturally reset itself to a healthier

chow down, particularly on carbs and

sleep/wake cycle (regular indoor lights

protein, so have a small combo snack,

don't have the same effect).

like b l ueberries and Greek-style yogurt.

Ei:SS TO S:SS RIi/:

UP.

Before every meal, drink two 8-ounce

glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.

TO 9 RIi/: EAT BREAKFAST. The

alarm clock also wakes u p ghrelin, the

"feed me" hormone made in your stom足 ach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin's

FEBRUARY 2012 PREVENTION .

5 TO

PIil:

TIME TO DINE. To ensure

you don't wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you're a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night

9 TO :0 PIil:

SNACK.

:2 TO : PIil: HAVE YOUR MEAL.

�

HAVE A PRESLEEP

Enjoy a carb-based bedtime

snack, such as a serving of low-fat frozen

Galanin, another hunger hormone

yogurt Nighttime carbs create tryptophan,

that makes you crave fat, rises around

which helps your brain produce serotonin.

lunchtime. However, dietary fat causes

This feel-good chemical triggers your body

you to produce more galanin, which then

to make melatonin, the sleep hormone.

� � :� �� : � ��;:�� ::�� l

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8 chicken-vegetable soup or black bean chili. g if 2 TO 3 PIil: TAKE A NAP. Instead

�

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of hitting the vending machines, find a

quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod') Just set an alarm-IS to 20 minutes will energize your body without affecting your ability to sleep at night

;; 3:30 PIil: <

GET BUZZED.

Need a

9 TO :0:30 PIil:

POWER DOWN.

�

boost? This is your last chance to have

Step away from digital devices, including the

�

a cup of joe. Drinking coffee after 4 PM

TV. They emit a blue spectrum of light that's

disturbs circadian rhythms and can

even more disruptive to sleep than regular

keep you from falling asleep at night

bulbs (see p. 98). Do something calming

�

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'-{

TO B PIil:

TRIM AND TONE.

Now's the time to do your strength training, plus any additional cardio. This is

read, take a bath-in dim light so you're ready to nod off when you hit the sheets.

9:30 TO : : PIil:

GO TO SLEEP.

when your body temperature is highest, so

Crawl under the covers at the same time

you're primed for peak performance. In

each night and get up at the same time

one study, subjects who worked out in the

each morning, even on weekends. Having

late afternoon or early evening built

a regular sleep-and-wake schedule

22% more muscle than morning exercisers.

helps you fall asleep faster over time. PREVENTION · FEBRUARY 2012

Meal-By-Meal Guidelines

BREAKFAST: 1 * protein, 1 grain,

1/,

vegetable,

SNACK: 1 dairy,

1/,

fat

1/, fruit

LUNCH: 1 protein, 2 vegetables,

,;' fat SNACK: 1 dairy, ,;' fruit DINNER: 2 proteins, 2 grains, 1 vegetable

MIDAFTERNOON SNACK Chocolate-Mint Parfait.

SNACK: 1 grain,

1/,

dairy

served with 4 strawberries

DAILY SODIUM TARGET:

2,300 mg *Numbers indicate servings: 1 serv

ing of protein

1 ounce lean meat,

1 egg, or 2 egg whites; 1 serving of fruit or vegetables

of whole grains

1 cup; 1 serving

1" cup brown rice

or 1 slice bread; 1 serving of doiry =

1 cup fat-free milk or 1''2 ounces

cheese; 1 serving of fat

1 teaspoon

oil or 1 tablespoon salad dressing

PHOTOGRAPHS BY LUCAS ZAREBINSKI: FOOD STYLING BY VICTORIA ESCALLE FOR HALLEY RESOURCES: PROP STYLING BY SARAH (AVE FOR 8IGLEO.COM

DINNER Indian-Spiced Chicken and Rice

•

BREAKFAST Savory Apricot Stuffed French Toast with Tomatoes

MORNING SNACK 1 cup 0%

plain Greek style yogurt

LUNCH

topped

Mexican

with 1/, cup

Chopped

blueberries

Salad

DAILY TOTAL

1.260 CAL; 97 G PRO; 183 G CARS; 22 G FAT; 10 G SAT FAT; 27 G FISER; 2.410 MG SODIUM

EVENING SNACK

For the 3-day reset recipes, go to

Gingersnap

jIJ prevention.com/

Oatmeal

body-clock

with 1/, cup fat-free milk

• -

recipes.

I Did It! I

"Ifit into pants I couldn't wearjust five weeks ago!" -Andrea Miller,

40; lost 19 pounds in 35 days

Sample Weekly Schedule Aim for five 20-minute Morning Meltdown cardia sessions and three PM Sculpt and Burn strength training sessions each week. Feel free to swap days as needed to fit into your schedule. PM

AM DAY l

Cardia intervals

DAY 2

Cardia intervals

DAY 3 DAY 4

Cardia intervals

DAY S

Cardia intervals

DAY 6

Cardia intervals I

Rest

DAY 7

•

Morning Meltdown Intervals TIME i INTENSITY 3 min i Low • •

•

! Moderate i High 1

2 min

• ...........................................

2 min "

'--"

---"

'--"

2 min

i Moderate -------"

'---"

---"

--"

.··--··----··---··

2 min ···__··_-_···---··

2 min ...__........__...

---··--··----··---··----

i High

·_···-_···_-_··_-_···_--

! Moderate •

.....__....__...........

2 min

High

2 min

Moderate ! Low

...__.. _--_ .. _-_..•.....__. ._--_ .. _-_.._---

3 min

PM Sculpt and Burn These multitasking exercises will super charge your workout. Aim to do them between 4 and 8 PM, when your muscles are warm and ready to perform at their peak. Start with 2 sets of 10 reps of each exercise. When you can complete 3 sets of 15 reps, increase the weight or use tougher resistance bands.

1 LUNGE WITH

SINGLE-ARM ROW

Targets: Thighs, back, triceps, biceps

Stand on middle of band with left foot. holding both handles and a dumbbell in right hand. Step back with right foot. Bend right knee toward floor and draw dumbbell and handles toward right armpit. Hold; return to start. Complete set; repeat on opposite side. PREVENTION · FEBRUARY 2012

7 CROSS-OVER

BRIDGE

2 LEG LIFT WITH

Targets: Glutes.

hamstrings, core,

'f/ triceps

SHOULDER PRESS

Targets: Glutes, hips.

ďż˝ r"i' -.J.

outer thighs. shoulders

Stand with feet hip-width apart. resistance-band loop around ankles. Hold a dumbbell in each hand. arms at shoulder height. elbows bent. Slowly press right leg out to side as you extend arms overhead. Return to start and repeat with left leg. That's 1 rep.

n .

3 KICKBACK WITH

BICEPS CURL

Targets: Glutes,

hamstrings, biceps

Stand with feet hip-width apart. resistance-band loop around ankles. Hold

I Did It!

a dumbbell in each hand,

"1 have so much

arms by sides with palms facing up. Slowly extend

energy, it's unbelievable!"

right leg behind you as you bend elbows to raise dumbbells in front of shoulders. Return to start and repeat with left leg. That's 1 rep.

Lisamarie Valla,

48; lost

111/2 pounds in 35 days

6 WOOD CHOP

Holding dumbbell in right

WITH KNEE RAISE

hand. lie on back with heels

Targets: Waist. shoulders. glutes

on edge of chair. Pressing into heels. lift hips and

Stand with feet hip-width apart.

extend right arm above right

left foot 6 to 12 inches behind

shoulder. Slowly bend right

right foot. Hold a dumbbell

elbow. lowering dumbbell

over right shoulder in both

toward left ear. Straighten

hands. Slowly lower dumbbell

arm to complete 1 rep. keep足

diagonally across body toward

ing hips raised throughout.

left hip as you raise left knee toward right shoulder. Hold. then slowly return to start. Complete set; repeat on opposite side.

4 TRICEPS PULL WITH KNEE RAISE

Targets: Triceps. abs. glutes

With feet hip-width apart. grasp one end of resis足 tance band with left hand.

5 CHEST-FLY ABS

Targets: Abs. chest. arms

holding opposite loop in

Lie fiat on fioor and place resistance band across bottom

right hand (band should

of feet (you may need to double band). Bend knees 90

be doubled). Lift arms to

degrees and lift feet. holding 1 end of band in each hand.

a bow-and-arrow posi足

palms facing each other. Lift shoulders off fioor while

tion at chest height. right

pressing legs forward about 45 degrees to fioor. bringing

arm bent and left arm

arms out to sides. Hold. then slowly return to start.

extended. Pull right hand toward right armpit as you lift left knee toward right shoulder. Return to start. Complete set; repeat on opposite side. PREVENTION 揃 FEBRUARY 2012

1 01

Find more information at WeightWatchers.com/cheese WEIGHT WATCHERS on food and beverages is the registered trademark of ww Foods, LlC. WEIGHT WATCHERS for services and PoinisPius are the registered trademarks of Weight Watchers I nlema1ional, Inc. Trademarks are used under license by Schreiber Foods, Inc. '2011 Weight Watchers International, Inc. All rights reserved.

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Nutrition Know-How

Ib shredded

napa cabbage, 2 Tbsp each fresh

lime juice and chopped cilantro, 1 Tbsp honey, and 2 tsp finely grated

ginger for slaw. •

Broil l ib halibut

fillets until just cooked through, 5 minutes .

•

Divide

fish among 8 corn tortillas and top each with slaw and 1 Tbsp hoisin sauce.

+fast five Our satisfying stir-fry supplies this much of your daily goal for vitamin C

THE TRICK FOR great-tasting cabbage boils down to this: Don't overcook it! Raw, cabbage has a mild flavor and adds color and crunch to salads and slaws. A quick saute or gentle

braise makes it pleasantly pungent. But go too far and the bitter, slightly stinky sulfur compounds in this cruciferous vegetable take over. � -

Choose heads with

out yellowed or wilted leaves. Wrap in plastic and refrig erate for a week or two. Cabbage is rich in fiber and anti oxidants that may

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bell pepper, 4 oz sliced snow peas, 2 Tbsp seasoned rice vinegar, and an 8.5 oz package of ready-to-heat whole

prevent cancer

grain and rice blend. Stir-fry until vegetables are tender.

and heart disease.

• Stir

in shrimp and 1';' tsp sesame oil.

Savoy Cabbage. Apple. And Bacon Salad •

•

Whisk 2 Tbsp

honey.

•

Thinly slice

each cider vinegar

2 red apples .

and buttermilk,

to dressing with

1'1, Tbsp grainy

4 cups shredded

mustard, 1 Tbsp

savoy cabbage and

each olive oil and

2 crumbled cooked

reduced-fat sour

slices bacon. Toss

cream, and 1 tsp

to combine.

1 04

FEBRUARY 2012 . PREVENTION

•

Add

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OUR EGGS

REAL. SO ARE THE COM PLIMENTS YOlj'RE GOING ARE

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TO GET.

Our all natural egg whites combined with vitamins and minerals have just III

the calories of shell eggs, so the compliments will just keep on coming.

Egg Beaters. The real thing. Onlďż˝ better."

UNBEATABLE. For more information o.ncl delic.ious retires visit e99beaters.c.om

C ConAgra Foods.

+fast five

BOK CHOY

•

Pork Chops With

Sweet-And-Sour Cabbage

•

Heat 1 Tbsp olive oil over medium heat. Add l ib

shredded red cabbage. 1 1g sliced red onion. and 2 Tbsp brown sugar. Cook until tender. about 10 min

utes .

•

Add 3 to 4 Tbsp balsamic vinegar and cook

1 minute longer.

• Serve

with 4 cooked pork chops.

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Pierogies With Sauteed

Green Cabbage And Onions

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medium heat. stir-

in nonstick skillet

ring. until tender.

over medium-high

15 minutes . • Toss

heat. stirring. until

with 1 Tbsp cider

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golden brown. 10

vi negar. Serve with

� a

minutes .

mini pierogies.

• Cook

2 sliced

•

Add l ib

chopped cabbage and 2 tsp caraway

Note: All recipes serve 4.

jJ prevention.comlS-cabbage-recipes for nutrition info

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BANANAS .

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These potassiumand fiber-rich fruits help maintain healthy blood pressure.

------- . ------Treat your ticker to delicious dishes built around the best foods for cardio health PREP TIME: 20 M INUTES

Jerk Chicken With Fritters And Red Pepper Sauce

TOTAL TIME: 4S MINUTES 6

sm chicken drumsticks

Ig egg

and 6 sm bone-in

scallions, chopped

Tbsp fresh lime juice

thighs, with skin

(about 4 Ib total) %

tsp cumin

(we used Tropical

Tbsp olive oil

Pepper Co. Island

jar (16 oz) roasted

red peppers, rinsed

c canned black beans, rinsed, drained, and slightly mashed

2% c mashed banana (4 or

6 lime wedges

c jerk seasoning sauce

Jerk Seasoning)

SERVINGS: 6

MARINATING TIME

and drained

o COMBINE chicken

and

jerk sauce in zip-top bag

5 med)

and seal. Rub bag with

c yellow cornmeal

hands to distribute sauce

(we used Quaker)

among chicken pieces. Chill 6 to 8 hours.

BY LORI POWELL

P H OT O G R A P H S

B Y C O N P O U LO S

+food ARUGULA .

< 9 HEAT oven

to 400°F.

Arrange chicken in single layer on sheet pan lined with nonstick foil. Bake until cooked through, about 2 S minutes.

U STIR together beans

and 1 cup of the banana

while chicken cooks. Mix in cornmeal, egg, scallions, lime juice, 1 tsp of the cumin, and salt to taste. Heat oil in large nonstick skillet over medium-high heat. Working in batches, drop generous tablespoons of batter into skillet (24 total) and flatten slightly with back of spoon to form patties. Cook, turning, until golden brown on both sides, about 4 minutes. Drain fritters on paper towels and keep warm.

e COMBINE peppers

and

remaining 1% cups banana and 1 tsp cumin in food

processor. Puree until

smooth. Transfer to sauce pan and warm through. (Makes 2'/4 cups.>

o SPOON

pepper puree

onto plates and top with chicken and fritters.

Serve with lime wedges. NUTRITION (per serving; without skin) 446 cal, 40 g pro, 45 g carb, 6 g fiber, 12.5 g fat, 2.5 g sat fat, 347 mg sodium

110

FEBRUARY 2012 · PREVENTION

Dark leafy greens provide Jo/ale alld antioxidants fhat rnaJl reduce heart d sease i rsk. i

Seed-Crusted Tuna PREP TIME: 10 M I N UTES 1

Ib frozen sweet peas. thawed

2'1, oz baby arugula (2'1, c)

TOTAL TIME: 15 M I NUTES

SERVINGS: 4

c reduced-sodium

% c grated Parmesan

chicken broth or

Tbsp olive oil

water

Ig egg white. beaten

3-4 Tbsp fresh lemon juice + 8 lemon wedges

% c whole flaxseed 4

tuna fillets (6 oz each)

o COMBINE peas.

aru-

gula. broth. lemon juice. Parmesan. and P;' Tbsp

of the oil in blender. Puree until smooth. Season to taste with salt and pepper. Transfer to saucepan and warm through over medium-low heat. (Makes 3 cups.)

9 PUT egg white

and

flaxseed in 2 shallow bowls. Dip 1 side of tuna fillets in egg white and then in flaxseed. Heat remaining PI, Tbsp oil i n

medium nonstick skillet

over medium-high heat. Cook tuna seed side down. turning with spatula. about 5 minutes for medium-rare.

t) SPOON

pea puree onto

plates and top with fish.

Serve with lemon wedges. NUTRITION (per serving! 456 cal. 51 g pro. 21 g carbo 8 g fiber. 16.5 g fat. 2.5 g sat fat. 389 mg sodium

PREVENTION 路 FEBRUARY 2012

III

+food )

•

Sicilian-Style Pasta PREP TIME: 10 MINUTES TOTAL TIME: 30 MINUTES SERVINGS: 6 %

Ib whole wheat

capers and cook. stirring.

fettuccine

until slightly crispy. about

Tbsp olive oil

2 minutes. Add onion and

Tbsp capers. rinsed

cook until tender, about

and drained

3 minutes. Add sardines,

med onion. finely

breaking apart with back

chopped

of spoon, and cook about

cans (3.75-4.375 oz

2 minutes. Add wine and

each) sardines (prefer-

lemon juice and simmer,

ably wild caught)

stirring. until reduced by

packed in olive oil.

half. about 3 minutes.

drained well

'Iz

€) ADD cooked

pasta and

c dry white wine

reserved cooking water

Tbsp fresh lemon juice

to skillet. tossing with

'Iz

c chopped fresh parsley

sardine mixture, parsley,

c fresh whole wheat

and freshly ground black

bread crumbs. toasted

pepper until well com

'Iz

o PREPARE pasta

bined and heated through. per pack

(Makes about 6 cups.>

age directions. Reserve

Divide among 6 bowls and

'Iz cup of cooking water and

top with bread crumbs.

9 HEAT oil

NUTRITION (per serving! 360 cal. 17 g pro. 48 g carbo S g fiber. 11 g fat. 1.5 g sat fat. 314 mg sodium

drain pasta well.

in large nonstick

skillet over medium-high heat while pasta cooks. Add

SARDINES .

These small fish pack vitamin Bll, which ma'y help regulate arter'y-damaging homocysteine.

. FEBRUARY 2012

113

+food

Roast Cod With Pomegranate- Walnut Sauce PREP TIME: 15 MINUTES TOTAL TIME: 30 MINUTES SERVINGS: 4 1

c black or regular

quinoa

1 1 1f,

o PREPARE quinoa

c reduced-sodium chicken broth

Tbsp olive oil shallot, finely chopped

per

package directions.

1'1, Tbsp pomegranate

(Makes about 3 cups.)

@ HEAT oil

molasses or frozen

in medium non-

(about % c)

cranberry juice

c ground walnuts

concentrate

heat while quinoa cooks.

Tbsp honey

Add shallot and cook, stir-

% c broken halves

stick skillet over medium

cloves garlic, minced

cod fillets (6 oz each)

1f,

ring, until softened, 2 min-

c dry red wine

c chopped fresh parsley

utes. Add ground walnuts and garlic and cook, stirring, until walnuts

•

WA L N U T S •

are golden brown, about 4 minutes longer. Remove

These nuts rank higher than all others in a/pholinolenic acid, a form of omego-3.

from heat and add wine, broth, molasses, and honey. Simmer, stirring occasionally, until thickened, about 4 minutes. (Makes

about % cup.) Transfer

" ,

sauce to gravy boat.

e HEAT broiler.

Season

fish with salt and pepper.

� w

Arrange in single layer

� � �

on sheet pan lined with nonstick foil. Broil until cooked through, about I

6 minutes.

o TOSS quinoa with

pars-

ley and broken walnuts. Spoon onto 4 plates and

•

, .#� .

� �

top with fish and sauce. NUTRITION (per serving) 481 cal, 39 g pro, 43 g carb, 5 g fiber, 16 g fat, 1.5 g sat fat. 137 mg sodium

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+food PUMPKIN SEEDS --

11le phytosterols in these seeds may help lower "bad" LDL cltolesterol.

Beef With Spinach And Sweet Potatoes PREP TIME: 15 M I N UTES TOTAL TIME: 30 M I N UTES SERVINGS: 4 2 1

Tbsp olive oil Ib beef tenderloin, cut

o HEAT 1 Tbsp

of the oil

in large nonstick skillet

remaining 1 Tbsp oil. Stir

in garlic, turmeric, and red

into 4 equal portions

over medium-high heat.

pepper fiakes. Cook, stir

Ib sweet potatoes,

Season beef with salt and

peeled and cut into

pepper and cook, turning,

ring, 1 minute. Add vinegar

and honey. Gradually add

until golden brown, about

spinach and cook, stirring,

cloves garlic, minced

6 minutes for medium-rare.

until just wilted, about

'I>

tsp turmeric

Transfer to plate, cover,

2 minutes.

tsp red-pepper flakes

and keep warm.

1/4"

cubes

2'1, Tbsp sherry or red wine vinegar

@ ADD sweet potatoes

and 'I, cup water to skillet.

Tbsp honey

Cover and steam until just

10 oz baby spinach

tender, 4 minutes. Remove

c pumpkin seeds,

lid and cook until water

toasted

evaporates, 2 minutes. Add

116 FEBRUARY 2012

€' SPOON

spinach mixture

onto plates, top with beef, and sprinkle with seeds.

NUTRITION (per serving) 396 cal, 31 g pro, 29 g carb, 6 g fiber, 18 g fat, 4.5 g sat fat, 203 mg sodium

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Many different probiotic bacteria strains live in our small and large intestines. These microorganisms live natural� in our intestinal flora, and are �tal to keepingour digestive and immune systems healthy and functioning properly.' Our intestines contain different friend� species of probiotic flora, each one pertonning a �I role. Without the right blend of probiotic flora at their proper levels, intestinal pathogens can grow and spread, potential� leading to serious illness, gut disorUers or disease' In fact. many intestinal problems begin when the IxxIfs probiotic flora becomes unbalanced.' A DIFFERENT BLEND OF PROBIOTICS IS NEEDED FOR EACH OF OUR INTESTINES TO FUNCTION PROPERLY'

Probaciac™, the #1 Phannadst recommended probiotic in Canada, is being offered for the fi5t time at select local retailers. lntemational� known for its unique and effective fonnulations. Probaciac™ uses on� phannaceutical rade mu�-strain probiotics careful� designed to address specrric need, A Probaciac™ fonnulas help restore flora balance in both the small and large intestine to provide more complete protection.'

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Probiotic strains need to reach the intestines to multip� and pro�de benefits lit inhibiting pathogenk growth. Probaclac™ probiotic strains are: Clinkal� verified to survNe stomach adds and reach the intestines alive and healthy Help restore probiotic flora balance in both intestines to pr�de maximum protection and benefit Clinkal� verified to inhibit common pathogen growth •

•

Thedominant fXObic!tic fami�found in the small intestine 5 L1ctobacilli, aoo in the large intestJne Bifid:JbadEria 5 rmre dominant Each PROBACLA(TM MULTI·STRAIN PROBIOTICS BEGIN iJOOOtic fami� contains manyflcxa strains \Wrking WORKING WITHIN HOURS! ' togetherto strer(Ithen the effect of each intestne's Probaciac™ probiotic strains are careful� selected and fonnulated oominantflcxa. 6Jrflcxa 5 balancedl'kffi thesestrains to help prevent the development and growth of common pathogens all' fl'OpE'riy bIerOOJ. Balaoced flcxa �ps strengthen which can contribute to di�estive health issue>' In fact. the potency and the Immune system, inhilj( patlujen � aoo effectiveness of Probaclac M'S strains in inhibITing common pathogen growth, suwxt cf�ti� 1'eJ1th, and rroxe or IJl'Ierll deve�pment and growth are so effective that many pecplebegin many d� comrtions.' experiencing their benefits in as few as 6 hou51' •

UNBALANCED FLORA CAN CAUSE PROBLEMS; MULTI·STRAIN PROBIOTIC SUPPLEMENTS CAN RESTORE FLORA BALANCE'

Many intestinal disorders beQin when the probiotic flora in the digestive system becomes unbalanced'as their nonnal concentration decreases due to poor diet. the use of antibiotics. and other digestNe condition,' Our probiotic flora also die off natural� as we age. contributing to digestive health �ues ' In many cases mum-strain piobiotic supplements can help restore proper flora balance.' MULTI·VITAMINS PROVIDE MORE COMPLETE PROllECTlON, AND SO DO MUlTI-STRAIN PROBIOTICS

A mu�·vitamin can help pro�de the complete balance of vitamins and minerals our bodies need.' Everyone has IndNidual needs so mu�· �mins come in different blends (Women's, Men's,Age SOt). Similarly, mu�-strain probiotics more complete� address the inaividual needs 01 our small and large intestines 'Mlile many brand name probiotics so� in mass retail stores on� contain a single probiotic strain, recent scientific research studies have proven that mulb�train probiotics pr�de more complete protection than single-strain product>

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Born OUR SMAll AND LARGE INllESTINES ARE CRUCIAL TO KEEPING OUR BODIES HEALrny

It's true: our intestines are among the most important organs for maintain ing the health and wellbeirll of our entire body. Up to 70% of our immune system is found in our bocIvs small and large intestines! So why not address the needs of BOTH intestines?

Y.Y!�!n!��. �:�. 'llri_IIOO""teo_b)""""""'tlItld"",1Ot. IIo!fI"M.ta_,,� .....arr-....__

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BY L I S A H O E H N

I L L U S T R AT I O N S BY M E G A N B E R K H E I S E R A N D M I K E C A L D W E L L

+pets oday's cats and dogs are living longer than ever, with an average life span of about 13 years for dogs and 14 for cats, depending on breed-and today, some 30 million US dogs and cats are considered seniors. While this means one great thing-you get to spend more quality time with your four-legged soul mate-it also means that pet owners now face the challenge of keeping a dog or cat healthy well into old age. While older animals are more prone to developing a range of problems-mus culoskeletal issues, arthritis, thyroid or kidney disorders, and cancer, to name a few-even generally healthy pets undergo changes. "Pets become less energetic and attentive," says Nicholas Dodman, BVMS, of Tufts Cummings School of Veterinary Medicine and the editor of Good Old Dog. "They'll sleep a little more and be gener ally more quiet and composed." But there are things you can do to help your animals live long, happy, and comfortable lives while they're with you. Read on.

Amp Up Your Vet Visits

An animal starts to hit middle to old age around 7 years, on average-for big dogs of 80 pounds or more, this comes a year or two sooner, and for cats and smaller dogs, slightly later in life. At this point, you should see your vet once every 6 months instead of every year. While this may feel frequent, re member that animals age 6 to 10 times faster than humans, so a biannual ap pointment for your pooch is akin to you visiting the doc every 3 to 4 years. At these visits, your vet should do a

120

FEBRUARY 2012 . PREVENTION

more thorough physical, examining the eyes, hearing, mouth, ears, color of gums and membranes, and lymph nodes; lis tening to the heart and lungs; and feel ing the whole body for unusual lumps or bumps, which could all reveal early problems, Dr. Dodman says. Pair this assessment with a full blood scan and urine analysis, and consider checks for thyroid function-all tests that your animal mayor may not have had recently, depending on his health and your vet's preferences. "With these types of diag nostics, you can catch and treat issues before they become full-blown," he says.

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Make New Food Rules

As in humans, pets' metabolisms, diges tive tracts, and nutritional requirements change as they age. When activity levels decline, decrease your pet's calorie intake. While being overweight is never healthy, it's especially hard onjoints and organs in senior pets. Look for food that's higher in protein and fiber and lower in fat-senior formulas that fit these requirements are available at pet stores. If your cat or dog has a specif ic problem such as Several arthritis or renal short walks failure, you can get are better prescription food from your vet. than one Also consider long one" switching to food that's been supple mented with antioxidants or fatty acids, which are thought to aid everything from the skin to the heart and brain in both dogs and cats. If your pet is overweight or creaky, look for glucosamine chondroi tin, which is often added for joint health. Or talk with your vet about supplement ing food yourself.

Set Up Safer Surroundings

As your dog or cat naturally slows down, make sure he's able to continue with normal activities-even if he needs help. Aging pets still know their place in the home, says Amy Shojai, an animal be havior consultant and the author of Complete Care for Your Aging Cat and Complete Care for Your Aging Dog. Step stools and ramps offer a great way to help cats and dogs access their favorite

122

FEBRUARY 2012 PREVENTION

windowsill or couch, carpets help older paws walk steadily on slippery hardwood or linoleum floors, a litter box with low sides allows cats an easier in and out, and elevating food and water bowls can help if a dog's neck can't reach down as easily.

Buy Better Bedding

A plush, supportive, and comfortable bed helps an older animal feel spry when he's up and around-good styles range from mattresslike cushions to egg-crate-style foam inserts. The best are supportive enough that his body doesn't rest any where on the floor when he's lying down but are easy to climb into. Place his new digs in a warm, easily accessible location.

Adjust Exercise

While it's natural that your pooch begs you less often to come play, he should still be willing and able to exercise when you prompt him (which you need to do!), ac cording to Molly Cassandra, DVM, of the Ohio State University Veterinary Medical Center. Now is the time to cut back on the distance and speed of your walks. Taking several short strolls instead of a single long one is easier on joints. For the se verely achy, switching to swimming or walking on sand, when possible, can help. Cats should also be able to maintain their usual bursts of play throughout the day-if they seem sluggish, encourage them with new toys. And for both cats and dogs, continue to teach new tricks and introduce them to new animals. Not only will this interaction help them maintain their activity levels, but stimulating their brains will energize them to stay sharp and alert later in life. Q

• •

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Prevention 's Advisors

EXPERT TIP

Table Matters

NUTRITION David l. Katz, MD, MPH.

director, Prevention ALTERNATIVE MEDICINE James A. Duke, PhD, author of The Green

Research Center, associ ate professor adjunct in Public Health, Yale Univer sity School of Medicine

"Don't serve

Pharmacy: The Ultimate

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for Integrative Medicine. cine. University of Arizona

-'--

-'---

_ _ _

_ _ _ _ _

DERMATOLOGY

Mary P. Lupo. MD. clinical

professor of dermatology.

Tulane University School of Medicine FITNESS Wayne L_ Westcott. PhD. fitness research director. Quincy College HEART HEALTH Arthur S. Agatston. MD. preventive cardiologist. associate professor of medicine, University of Miami Miller School of Medicine. author of The South Beach Heart Program Steven E. Nissen. MD, chairman. department of cardiovascular medicine. the Cleveland Clinic

Screening Service Ernest T. Hawk. MD. MPH, vice president and division head. Division of Cancer Prevention

& Population Sciences,

University of Texas M,D, Anderson Cancer Center Susan M_ Love, MD. president, the Dr. Susan Love Research Foundation. clinical professor of surgery, the David Geffen School of Medicine at UCLA PALLIATIVE CARE Ira Byock. MD, director. palliative care service. Dartmouth-Hitchcock Medical Center PHARMACOLOGY laura A. Mandos. PharmD. board-certified psychiatric pharmacotherapist. asso ciate dean and associate professor of clinical phar macy. Philadelphia College of Pharmacy Jennifer A. Reinhold. PharmD. BCPS. clinical pharmacist, assistant professor in clinical phar macy. Philadelphia

College of Pharmacy at the University of the Sciences WOMEN'S HEALTH Nancy G. Brinker, founder and CEO. Susan G. Kamen for the Cure Marianne J. Legato, MD, professor of clinical medicine. Columbia University College of

Physicians & Surgeons

Mary Jane Minkin. MD, clinical professor of obstetrics and gynecology, Yale School of Medicine

Bone Booster "It's dark out! Postmenopausal women should take in at least 800 units of vita min D daily for strong bones." -MaryJane Minkin, MD

Winter Skin Fix "My dry skin cure: a humidi fier. Place one in your bedroom during the cold months to keep your skin soft." -MaryLupo, MD

Have a question for one of our advisors? E-mail

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The record

The amount of

for the world's

organic massage

longest kiss,

oil to keep by

which was set by a Thai couple over last Valentine's Day

your bedside to

relieve muscle

of Americans believe in love at first sight

stiffness-or to share a sensual moment with your valentine

Tall. Dark And Gloomy? ...

Women see brooding men as significantly more sexually attractive than happy fellows . ............... . . . . . . . . .................. .. . . . . . . . ................. .. . . . . . . . .. ............... . . . . . . . . . . . ... .......... ... .. . . . . . . . . ................ .. . . . . . . . . . ................. . . . . . . ... .................... . . . . . . .........

•

MOOD MUSIC Listening to love songs makes

Turn up the heat in

women more likely

your bedroom-but

to accept romantic

only with your

advances.

honey, For the best

AI Green, anyone?

rest, set the thermostat at 65°F.

•

128

.-------� FEBRUARY 2012 . PREVENTION

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