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Trim Your Waist—Fast p. 52

May 2016

®

LOSE WEIGHT, FEEL AMAZING Drop 12 Pounds in 21 Days Yummy & Clean! 6 Slimming Recipes

Eat to Avoid Alzheimer's p. 88

Natural Allergy Relief p. 33

9

Low Sex Drive? Answers You Need Tonight

The Simple Headache Solution PLUS


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AGE WITH A

VENGEANCE GOOD HEALTH – THE KEY TO TRANSFORMING YOURSELF AT ANY AGE Remember your younger years when you felt beautiful and unstoppable? In our youth, we changed our hair, we kept up with the latest fashion, and we transformed ourselves at a faster pace. We all know life is busy, but transformation is the key to helping you stay connected with your beauty, confidence and sensuality – the essence of being a woman. The key to transformation? Treating your body well from the inside out. Good health is confidence. When you’re healthy, it radiates from within and is visible on the outside. There’s no better time than the present to celebrate your body and all it’s capable of doing by nourishing it right and supporting your age.


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Contents May

74 3 Weeks to a Stronger, Leaner, Happier You More than 70,000 people have changed their bodies and lives with our Transformation Challenge. This year it’s all new and ready for you! by Jenna Bergen Southerland

88 The Anti-Alzheimer’s Eating Plan New research is telling us about the impact of food on our brains and how to harness food’s power. by Sarah Klein & Catherine Price

98 You Have a “Precondition.” Now What? A diagnosis like prediabetes or preosteoporosis can be scary. Here’s how to reverse the course.

THAYER ALLYSON GOWDY

by Jenny Cook

112

Happy, healthy, loving life: Join our Challenge and become your best self, p. 74

The PlantPowered Plate These six low-cal veggie meals fill you up—the healthy way. by Khalil Hymore

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Contents In Every Issue

Health Nutrition Fitness Beauty

13 33 47 57

Healthy Food Eat Clean 39 Collagen supplement, healthy doughnuts, cleanest cereals, best Greek yogurt, and more 65 The Flat-Belly Kitchen Fix Overhauling your pantry may be the key to shedding weight without dieting.

Answers Insider’s Guide 21 Hindsight is 20/20: Make the most of your visit to the optician. 27 Problem Solved! 9 ways to spark your libido 126 Dr. Andrew Weil Is it be er to cook with turmeric or take a supplement?

Inside Information 8 Fun, smart things we discovered this month in health and happiness 10 Impact Breathing Space 73 Pets 122 How to recognize—and relieve—your pet’s allergy symptoms 128 Steal This Recipe Sizzling summer steak and succotash 52

Trim Your Waist—Fast p. 52

May 2016

®

74 112

LOSE WEIGHT, FEEL AMAZING Drop 12 Pounds in 21 Days Yummy & Clean! 6 Slimming Recipes

Eat to Avoid Alzheimer's

88

Natural Allergy Relief

33

Low Sex Drive?

27

p. 88

p. 33

9

Answers You Need Tonight

PLUS The Simple Headache Solution

13

On our cover: Photograph by Christopher Testani; food styling by Khalil Hymore; prop styling by Kaitlyn Du Ross

Stirring some collagen into your morning yogurt could help your skin, joints, and gut, p. 39

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PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY KHALIL HYMORE; PROP STYLING BY PAOLA ANDREA

News


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Michael Lafavore EDITORIALDIRECTOR CREATIVEDIRECTOR Courtney Murphy MANAGINGEDITORPolly Chevalier DIGITALDIRECTOR Heidi Cho DEPUTYEDITOR Amy Beal FITNESSDIRECTORJenna Bergen Southerland FOODANDNUTRITIONDIRECTORSarah Toland CONTRIBUTINGFOODEDITORKhalil Hymore SENIORDIGITALEDITORAmanda Kelly ENGAGEMENTEDITOR April Rueb SENIORASSOCIATEEDITOR Stephanie Eckelkamp FOODANDNUTRITIONWRITER Caroline Praderio HEALTHWRITERSarah Klein ASSISTANTEDITOR Amber Brenza ASSISTANTDIGITALEDITOR Kasandra Brabaw DIGITALPRODUCTIONMANAGER Emily Frey JUNIORPRODUCERS Emily Mitchell, Stefan Zdanowicz ART ARTDIRECTORNathan Sinclair ASSOCIATEARTDIRECTORElizabeth KrenosDESIGNERJessica Kusuma PHOTODIRECTORAnthony LaSala PHOTOEDITORTori Katherman ARTPRODUCTIONCOORDINATORCory Treadway PRODUCTIONDIRECTOR Paul Kramer DIGITALPRODUCTIONSUPERVISORJennifer Giandomenico C O P Y/ R E S E A R C H COPYCHIEFLeanne Sullivan COPYEDITORSiobhan DeRemer RESEARCHDIRECTOR Diana Erney RESEARCHEDITORS Devon Rutz, Lindy Speakman CONTRIBUTORSMarc Adelman, MD, Chris Freytag, Ashley Koff, RD S O M E O F O U R A DV I S O R S Osama Hamdy, MD, JOSLINDIABETESCENTER David L. Katz, MD, YALEUNIVERSITYSCHOOLOFMEDICINE Mary Jane Minkin, MD, YALEUNIVERSITYSCHOOLOFMEDICINESteven E. Nissen, MD, CLEVELANDCLINIC Jennifer A. Reinhold, PharmD, UNIVERSITYOFTHESCIENCESINPHILADELPHIA Kevin Spelman, PhD, MARYLANDUNIVERSITYOFINTEGRATIVEHEALTH Wayne L. Westcott, PhD, QUINCYCOLLEGE Joshua Zeichner, MD, MOUNTSINAIHOSPITAL FORACOMPLETELISTGOTOPREVENTIONCOM/ADVISORS TESTKITCHEN EXECUTIVEDIRECTOR RODALEFOODMelanie Hansche TESTKITCHENMANAGER Julissa Roberts ASSISTANTTESTKITCHENMANAGER Jennifer Kushnier TESTKITCHENASSOCIATEEDITORAmy Fritch

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© Copyright 2016 by Rodale Inc.


[3]

smart, fun things we want you to know right now

A Brand-New Is Coming in July

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That’s how many Americans get headaches, blurred vision, or dry eyes from too much screen time, says the American Optometric Association. TRY IT NOW: Use the 20-20-20 rule. Every 20 minutes you’re in front of a screen, look at something 20 feet away for 20 seconds.

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here’s an exciting change under way at Prevention. Starting with our July issue, we’re doing what few other publications have dared to do: We’re going ad-free. All you’ll see in our pages is cu ing-edge, totally trusted content about wellness. Get ready for more of the information and inspiration you want and need to live your healthiest, happiest life!

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Inside Information


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Take the Challenge

THAYER ALLYSON GOWDY

Refreshing your commitment to eat clean and move more is so much easier with the encouragement of thousands, and that’s exactly what Maria Carrasco (far le) discovered when she joined last year’s 21-Day Transformation Challenge. Now that she’s stronger and leaner, hiking California’s Mount Rubidoux is the best part of her week. Find her story—and learn how to join us for this year’s Challenge—on p. 74.

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Real Food for Real Weight Loss— Real Fast! EATING HEALTHY REALLY MEANS EATING CLEAN, or

choosing whole foods with the least amount of processing and fewest ingredients. And to help you eat better, the editors of Prevention have created Eat Clean, Stay Lean—your easy-to-use, visual guidebook to better health, delicious food, and a slimmer you. This guide shows you how to make 50 smarter choices in the supermarket and 150 cleaner fast meals at home so you can enjoy real, worry-free food that tastes great. ® On sale now wherever books and e-books are sold. Follow us @RodaleBooks on

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Health SLEEPMISTAKE•HAIR&HORMONES•TIMETOUNPLUG

Headache Hack ye masks can soothe tired peepers and calm puffiness, but when warm they also help quell pain from nasty sinus infections, according to the American Academy of Otolaryngology. Microwave the Bausch + Lomb TheraPearl Eye Mask ($10) for 10 to 15 seconds and gently drape across your closed lids for quick relief.

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Health•WEEKENDWAKE-UPCALL

Your Heart Doesn’t Like Mondays, Either

Sources: Journal of Clinical Endocrinology & Metabolism; Ronald Chervin, MD, American Academy of Sleep Medicine; Patricia Wong, University of Pisburgh

14

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MASAAKI TOYOURA/GETTY IMAGES. ILLUSTRATION BY JESSICA KUSUMA

Even if you’ve got a standard 9-to-5 job, irregular weekend sleep hurts. The Monday am reality check aer staying up late and sleeping in all weekend—called social jet lag—can affect you just like more extreme sleep changes (think working nights), a new study finds. It linked social jet lag to lower “good” cholesterol, greater insulin resistance, and more body fat. Stick to your usual sleep and wake times as much as you can (yes, even on weekends) to stave off such changes.


Healthâ&#x20AC;˘POWERDOWN is it true that...

Absolutely. There are three likely hormonal causes: First, women lose hair after they give birth, but it grows back. Second, around menopause, hair may thin, possibly due to the decrease in progesterone, ZKLFKDIIHFWVEORRGĂ RZ/HVV EORRGĂ RZLQJWRWKHVFDOSFRXOG FDXVHVRPHKDLUORVV/DVWLV polycystic ovary syndrome, which involves elevated testosterone, resulting in a version of male pattern baldness on the head and too much hair RQRWKHUERG\SDUWV/XFNLO\ there are treatments available. DR. JENNIFER ASHTON is cohost of The Doctors, senior medical contributor for ABC Newsâ&#x20AC;&#x2122; Good Morning America, and a practicing ob-gyn in New Jersey.

Thatâ&#x20AC;&#x2122;s the percentage of UK workers who say they keep their e-mail window open all day, according to a new report from the Future Work Centre. The unhealthy habit contributes to â&#x20AC;&#x153;e-mail pressureâ&#x20AC;?â&#x20AC;&#x201D;aka your perpetual urge to check in. The more e-mail pressure you feel, the more likely your work will negatively aďŹ&#x20AC;ect your life oďŹ&#x20AC; the clock, according to the report.

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CLOCKWISE FROM TOP LEFT: MOTHER IMAGE/GETTY IMAGES. ILLUSTRATION BY LAUREN NASSEF. E-MAIL ICON BY LORENA SALAGRE OF THENOUNPROJECT.COM

My hormone levels could be making my hair fall out?


heart health without missing a beat. Swing by Walgreens for a healthy heart-to-heart. You can count on us to have the pharmacy expertise, great value and solutions you needâ&#x20AC;&#x201D;all right around the corner. So you can feel good every day. For solutions, visit Walgreens.com/HeartHealthSolutions

This ad does not constitute medical advice. Use as directed. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any diseases. Talk to your doctor before you begin an aspirin regimen.


Health•MINERALMUST-HAVE

3 Signs You Might Be Low in Potassium You should know when you’re low, since geing enough may protect against heart and kidney disease.

1

You’re sluggish.

If you still feel blah aer plenty of shut-eye, more potassium-rich foods may bring you back to life.

2

You’re prone to charley horses.

3

Your sad desk lunch is lacking color.

The broader the spectrum of the fruits and veggies in your typical meal, the more potassium you’re eating without even thinking about it. Sources: Clinical Journal of the American Society of Nephrology; Angela Lemond, RDN, Academy of Nutrition and Dietetics; Edgar R. (Pete) Miller, MD, PhD, Johns Hopkins University School of Medicine

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Curb with cramps -rich m iu s s ta po and s a n a n ba toes ta o p baked e th h (wit skin on).

All too familiar with those painful muscle spasms aer tough workouts? Excessive sweating can throw your potassium balance out of whack.


FIND SUPREME PEACE, MEANING, AND VITALITY RIGHT HERE AT HOME

Our world is an overwhelming place. Each day’s commitments to career and family take everything we’ve got, and we struggle to focus on our health, relationships, and purpose in life. Technology brings endless information to our fingertips, but the one thing we really want—a sense of satisfaction and contentment—remains out of reach. Based on a lifetime of study, THE URBAN MONK reveals the secrets to finding an open heart, a sharp mind, and a grounded sense of well-being, even in the most demanding circumstances. Pedram Shojai’s no-nonsense life mastery program brings together clear tools and exercises that can elevate your existence. Learn to honor the body with nutrition, discharge stuck energy, and shake free from addictions to toxic substances and experiences. Give your body’s systems regular opportunities to rejuvenate. The world needs you to step up and live your life to the fullest. Pedram Shojai is the Urban Monk who can show you how to drink from infinity, find peace and prosperity, and thrive. PEDRAM SHOJAI is the founder of Well.org and host of The Health Bridge podcast. He is also an acclaimed qigong master, a seasoned herbalist, and a doctor of Oriental medicine. Pedram conducts seminars and retreats around the world and is the producer of the movies Vitality and Origins. He is also an ordained priest from the tradition of the Golden Dragon Monastery in China.

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Health •OPTICIANS

INSIDER’S GUIDE

6 Secrets Every Optician Knows (And You Must, Too) Glasses have evolved into a fashion accessory, but choosing the right pair is more complex than buying a new handbag. Here’s how to pick wisely and protect your vision. BYMICHELESTANTENILLUSTRATIONSBYRYANINZANA

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Health â&#x20AC;¢OPTICIANS

Do you spend a ll at a com day p You may uter? be from sp nefit ecial lenses.

Shop around. Ask your eye doctor for your Rx; youâ&#x20AC;&#x2122;re legally entitled to it. Then compare offerings at optomeWULVWV·RIÃ&#x20AC;FHVUHWDLOHUVFKDLQV and big-box stores.

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Find an expert. Only 22 states require opticians to become licensed. Elsewhere, just about anyone can sell glasses. If your state doesnâ&#x20AC;&#x2122;t require licensing Ã&#x20AC;QGRXWDWopticaltraining .com/html/continuing_ed/ state_boards.asp), look for FHUWLÃ&#x20AC;FDWLRQE\WKH$PHULFDQ Board of Opticianry.

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Talk about yourself. A good optician asks questions: Do you wear glasses all day or only at night after removing contacts? What do you do most in glasses: read, work at a computer, drive, play sports? Providing these details helps opticians meet your needs. For example, if youâ&#x20AC;&#x2122;re online all day, WKH\PLJKWUHFRPPHQG´RIÃ&#x20AC;FHµQHDUYDULable focus lenses to minimize headaches.

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Consider an image. Decide what you want your frames to say about you: Are you classic? Hip? Bookish? (Lawyers have clients wear glasses in court to look more intelligent!) If youâ&#x20AC;&#x2122;re buying only one pair, pick a color that goes with the predominant shades of your wardrobe.

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Health â&#x20AC;˘OPTICIANS

online buying checklist

Check your insurance. Vision insurance doesnâ&#x20AC;&#x2122;t always cover online purchases, so be sure to inquire. Read the fine print. Review the warranty, return policy, and customer ratings. Some sellers, like Warby Parker, will ship several pairs for you to try on at home for free. Buy just the frame. Find a frame online that you love but already have a trusted optician? Check with your opticianâ&#x20AC;&#x2122;s oďŹ&#x192;ce ďŹ rst to make sure you can have frames ďŹ lled if you buy them elsewhere.

Donâ&#x20AC;&#x2122;t go too low. Youâ&#x20AC;&#x2122;ll wear your glasses often, so itâ&#x20AC;&#x2122;s worth shelling out for a pair you love. Even if you splurge and spend more than $600, it works out to less than $2 per day over a yearâ&#x20AC;&#x201D;and high-quality frames can last up to 10 years! (If your prescription changes, just swap in new lenses.)

5

Be wary online. The American Optometric Association found that about 45% of glasses ordered online had prescription errors or safety issues, such as failed impact resistance tests. If youâ&#x20AC;&#x2122;re set on shopping the ZHEFRQVXOWRXUFKHFNOLVW DWOHIW Ă&#x20AC;UVW

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Our insiders: Michael Bellei, optician, Fox Optical; Natalie Fenley, optician, LensCraers; Alyssa Miller, regional manager, Europa International; Bronze Quinton, senior optician, Bronze Optical; Shenyah Webb, optician, Beaumont Vision

INSIDERâ&#x20AC;&#x2122;S TIP EXPECT TO PAY $200â&#x20AC;&#x201C;$400 FOR QUALITY SINGLEVISION GLASSES, $350â&#x20AC;&#x201C;$500 FOR A LINED MULTIFOCAL PAIR, AND $400â&#x20AC;&#x201C; $900 FOR NO-LINE PROGRESSIVES.

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Know your PD. The span between your pupils (pupillary distance, or PD) maers because the center of each lens must be over the center of the pupil for greatest clarity. If PD isnâ&#x20AC;&#x2122;t on your prescription, you may need to see your doctor to get measured. (Itâ&#x20AC;&#x2122;s hard to self-measure accurately.)

Buying glasses online can save big bucks, but itâ&#x20AC;&#x2122;s risky.


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PROBLEMSOLVED!

Low Libido BYRICHARDLALIBERTE

L

ow sex drive is so common, especially after menopause, that it verges on normal: Up to 52% of postmenopausal women experience a lack of desire. The causes can be complex, but that means there are multiple ways to feel more hot and less bothered.

Start Here!

TALK IT OUT

20%

Connect with your partner. Stress, relationship problems, and depression can quash your sex drive. Building intimacy outside the bedroom may fan the flames between the sheets. Talking specifically about sex—what you like, what you don’t—helps, too, as it can push you past habits that might have been established long ago.

Distressing desire problems are this much more common in postmenopausal women than in premenopausal women.

MARCEL/STOCKSY

EXERCISE Fit for sex. Active women have more energy, be er body image, and less stress—all of which can boost interest in sex. Though there’s very li le research, one recent study found that women who watched an erotic video aer exercising were significantly more turned on than those who viewed the film but didn’t work out.

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Health •LOWLIBIDO

SEX THERAPY Live for the moment. Stress hormones like cortisol can kill desire, arousal, and— if you do manage to get your motor going—satisfaction. Mindfulness has been shown to reduce stress and pump up passion. Key techniques include paying close a ention to sensations such as breathing, sounds, and your body’s sexual responses.

MOOD MEDDLERS Many antidepressants have sexual side effects. SSRIs like fluoxetine (Prozac) and sertraline (Zolo) can kill your sex drive. Ask your doctor if lowering your dose or trying a different drug, like bupropion (Wellbutrin), is worth a shot.

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MAY PREVENTIONCOM

Counseling with a one-track mind. No, you don’t have sex with the therapist. Instead, a trained expert talks with you (and preferably your partner) about your sex life. Homework may entail working on communication, focusing on sensations, watching educational videos, and changing how you and your partner interact.

LUBRICATION The physical affects the mental. Discomfort down below can squelch amorous ideas. Choose spur-of-the-moment lubes designed for sex (Astroglide, Slippery Stuff) and/or apply a specialized moisturizer like Replens nightly to help vaginal tissue stay pliable.

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Health •LOWLIBIDO

DHEA A sexy supplement. Treating menopause symptoms with dehydroepiandrosterone (DHEA), a precursor to the body’s sex hormones, is controversial. But a recent research review concluded that it slightly improves sexual function in periand postmenopausal women. Though it’s available OTC, talk to a doctor before trying it: DHEA might mess with your cholesterol and blood pressure levels.

NEW MEDICATION A first for younger women. Flibanserin (Addyi) was approved by the FDA in 2015 for female sexual desire disorder in premenopausal women, but you can’t drink while taking it (alcohol ups the risk of serious side effects). It’s available only through specially certified doctors and pharmacies.

Straight to the source. If sexual dysfunction is related to hormonal changes, estrogen delivered via vaginal cream, suppository, or ring can improve lubrication and lessen pain by restoring the condition of vaginal tissue, without the worrisome side effects that accompany estrogen pills (which are processed by the liver).

Sources: Ricardo M. Munarriz, MD, associate professor of urology, Boston University School of Medicine; John F. Randolph Jr., MD, professor of obstetrics and gynecology, University of Michigan, Ann Arbor

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YUICHIRO CHINO/GETTY IMAGES

HORMONE THERAPY


GET MIND AND BODY IN THE MOOD. Fiera® is here for the millions of women who want to rekindle their desire.

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So, Why Do You Think They Call It “Super”?

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Nutrition SIPTOSTAYFULL•SLIMMINGSNACKS

Meet Your Edible Allergy Rx ot the springtime sniffles? Good news: Research shows that foods high in the antioxidant quercetin, like onions, apples, blueberries, and green tea, can ease symptoms by preventing immune cells from releasing histamines, which cause sneezing, itchy eyes, and a runny nose. Omega-3–rich foods like salmon have been linked to reduced hay fever symptoms, while probiotic-packed edibles like raw sauerkraut may lower levels of allergy-triggering antibodies.

PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY CARRIE PURCELL; PROP STYLING BY PAOLA ANDREA

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Sources: Clinical & Experimental Allergy; European Journal of Clinical Nutrition; Deborah Gordon, MD

PREVENTIONCOM MAY

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Nutrition • CRAVINGCURE

MATT RAINEY

Should You Be Drinking Apple Cider Vinegar? Lots of people drink ACV because they think it will help curb colds, weight gain, and even cancer. While there’s li le science to support all the hype, some claims check out. First, ACV may help you absorb more calcium from food. Second, consuming it aer a meal can block digestion of starches that spike blood sugar, which, in turn, lowers cravings. Don’t want to drink it straight? Add a tablespoon to smoothies or use in salad dressing. Sources: Medscape General Medicine; Sharon Palmer, RD


Nutrition • WHAT“DIET”FOODREALLYLOOKSLIKE

The 6 Best Weight Loss Snacks That Aren’t Veggies

Dark chocolate

black or green Olives

Roasted chickpeas

Studies show intense flavors like cocoa can tire out taste buds so you feel satisfied faster.

Chewy, briny olives are deeply flavorful— and five set you back only 20 calories.

They deliver all the salty crunch of potato chips but with more protein and fiber.

Avocado with salsa

In-shell pistachios

Researchers say the monounsaturated fat in this fruit may keep you full for up to 5 hours.

Packed with protein and healthy fat, this snack lasts longer, thanks to time spent shucking shells.

Low-fat cottage cheese with cinnamon

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One cup has 28 g of protein; adding cinnamon enhances dairy’s sweetness.

PHOTOGRAPHS BY JASON VARNEY; FOOD STYLING BY KHALIL HYMORE; PROP STYLING BY STEPHANIE HANES

Enough with the raw celery and carrots. These choices are heartier and (hallelujah!) tastier, filling you up with protein, fiber, or fat so you’re never deprived or hungry.


Sweet raisins and tart cranberries.

Together at last. I love redheads.

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clean CEREALTIPS•HEALTHYDOUGHNUTS•BESTYOGURTS

The New Superpowder for Skin, Joints, and Digestion ounds crazy, but stirring collagen into coffee and smoothies is suddenly trendy—for good reason. Not only does the tasteless powder pack 15 g of protein in a 2-tablespoon serving, but studies show it may also plump skin, soothe achy joints, and improve gut health. That’s because it’s high in amino acids that help prevent intestinal permeability (i.e., leaky gut), a condition linked to autoimmune diseases.

PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY KHALIL HYMORE; PROP STYLING BY PAOLA ANDREA

S

Sources: Seminars in Arthritis and Rheumatism; Laura Schoenfeld, RD

Opt for a bly sustaina gen olla c d e rc u so s l Protein like Vita ed is a -R re Pastu n PepCollage 1). ($ tides 4

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clean EATCLEANSTAYLEAN

Cereal

Hungry fo more he r options althy ?G Eat Clea et the n, Lean bo Stay preventi ok at on.com/ ecsl.

Letâ&#x20AC;&#x2122;s be real: Most cereals are just dessert in disguise. To spot the cleanest picks, take a closer look at the ingredient list on your breakfast box.

:

::

:::

NOT CLEAN

CLEAN

CLEANEST

MOSTSTOREBOUGHTCEREAL The majority of these are made with reďŹ ned grains and sugars, a slew of preservatives, and artiďŹ cial colors derived from petroleum that have been linked to behavioral problems in children.

WHOLEGRAIN  LOWSUGAR The most important factor to consider is sugar: Keep it under 10 g per 1-cup serving to avoid spikes in blood glucose, which can cause intense cravings and overeating later in the day.

WHOLEGRAIN  LOWSUGAR

HIGHPROTEIN/FIBER A whole grain cereal with less than 10 g of sugar and at least 5 g of ďŹ ber and/or protein per 1-cup serving will leave you feeling satisďŹ ed and energized.





Toss Your Cookies? hereâ&#x20AC;&#x2122;s a reason to kick your cookie habit:

Salmonella bacteriaâ&#x20AC;&#x201D;the kind that can cause unpleasant bouts of food poisoningâ&#x20AC;&#x201D;can survive LQVLGHGU\Ă&#x20AC;OOHGIRRGVOLNHFRRNLHVDQGFUDFNHUV for up to 6 months, per a study in the Journal of Food Protection. Not ready to give up your packaged snacks? Steer clear of the nasty bugs by signing up for food recall alerts from the FDA at www.fda.gov/safety/recalls.

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CLOCKWISE FROM TOP LEFT: DAVID JIANG/EYEEM/GETTY IMAGES. MAREN CARUSO/GETTY IMAGES. THOMAS MACDONALD. MIMADEO/GETTY IMAGES




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clean CLEANTREATS

DIY Doughnuts! Basic Batter Heat oven to 425F. Lightly coat doughnut pan with cooking spray. In bowl, mix 1 cup whole wheat flour, 1 cup all-purpose flour, 6 Tbsp sugar, 2 tsp baking powder, and a pinch of salt. Stir in 3⁄4 cup buermilk, 2 lg eggs, and 3 Tbsp safflower oil until just combined. Transfer baer to zip-top plastic bag, snip off corner, and pipe mixture into pan, filling cavities three-quarters full. Bake until puffed and golden, about 10 minutes. Transfer to rack to cool. 1. Chocolate, Almond & Coconut Doughnuts Follow instructions for basic baer, reducing whole wheat flour to 1⁄2 cup and adding 1⁄2 cup unsweetened cocoa powder. Make chocolate glaze: Stir 1⁄2 cup confectioners’ sugar, 1⁄4 cup cocoa powder, and 4–6 tsp milk until smooth. Dip doughnuts in glaze and top each with toasted sliced almonds and toasted unsweetened coconut chips.

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2. RosemaryLemon Doughnuts Follow instructions for basic baer, reducing whole wheat flour to 1⁄2 cup, adding 1⁄2 cup cornmeal, substituting olive oil for safflower oil, and adding 2 Tbsp lemon zest and 1 Tbsp finely chopped fresh rosemary. Make lemon glaze: Stir 3⁄4 cup confectioners’ sugar and 3–4 tsp lemon juice until smooth. Dip doughnuts in glaze and top each with fresh rosemary.

3. VanillaRhubarb Doughnuts Follow instructions for basic baer, adding 2⁄3 cup diced rhubarb and 11⁄2 tsp vanilla extract. Make vanilla glaze: Stir 3⁄4 cup confectioners’ sugar, 3–4 tsp milk, and 1 tsp vanilla extract until smooth. Drizzle glaze over doughnuts.

PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY CARRIE PURCELL; PROP STYLING BY PAOLA ANDREA

Great news: You don’t have to feel guilty about eating doughnuts when you make these delish whole wheat wonders that are baked (not fried) to perfection. All serve 8.


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clean 4 Rules to Get the Best Greek Yogurt Yogu too tar rt t? Try quar cheese k, a soft wit protein h equal mild ta and a like M ste. We is Americ ha New an Qua rk ($3).

1

2

3

Choose plain. Almost all flavored varieties hide sneaky diet saboteurs like added sugar, chemical sweeteners, or artificial colors.

Say yes to fat. Yogurt’s fat can help you absorb more nutrients while preventing overeating and cravings by stabilizing blood sugar.

Try to go organic. Don’t mess up by picking a yogurt made with milk from cows given GMO feed or artificial growth hormones.

4 Upgrade to grass-fed. It can be pricey, but 100% grass-fed yogurt packs more anti-inflammatory omega-3 fats, studies show.

Brands We Love These Greek yogurt cups are additivefree, certified organic, and seriously delicious.

44

Stonyfield Organic Whole Milk Greek ($2 for 5.3 oz)

MAY  PREVENTION COM

Nancy’s Organic Whole Milk Probiotic Greek ($7 for 24 oz)

Maple Hill Creamery 100% Grass-Fed Greek ($3 for 5.3 oz)

CLOCKWISE FROM TOP: CON POULOS/OFFSET. COURTESY OF MAPLE HILL. COURTESY OF NANCY’S YOGURT. MITCH MANDEL

Greek yogurt is great for your health and your waistline if—and only if—you pick the right one from among the confusing options on store shelves. Here’s how to ID the cleanest pick possible.


Co No nt ra ct

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IMPORTANT CONSUMER INFORMATION: WE TALK offer valid on 400 minute plan and applies to new GreatCall customers only. Offer valid until plan is changed or cancelled. Jitterbug is owned by GreatCall, Inc.Your invoices will come from GreatCall. All rate plans and services require the purchase of a Jitterbug phone and a one-time set up fee of $35. Coverage and service is not available everywhere. Other charges and restrictions may apply. Screen images simulated. There are no additional fees to call GreatCall’s U.S. Based Customer Service. However, for calls to an Operator in which a service is completed, minutes will be deducted from your monthly balance equal to the length of the call and any call connected by the Operator, plus an additional 5 minutes. Monthly minutes carry over and are available for 60 days. If you exceed the minute balance on your account, you will be billed at 35¢ for each minute used over the balance. Monthly rate plans do not include government taxes or assessment surcharges. Prices and fees subject to change. We will refund the full price of the GreatCall phone and the activation fee (or set-up fee) if it is returned within 30 days of purchase in like-new condition. We will also refund your first monthly service charge if you have less than 30 minutes of usage. If you have more than 30 minutes of usage, a per minute charge of 35 cents will be deducted from your refund for each minute over 30 minutes. You will be charged a $10 restocking fee. The shipping charges are not refundable. Jitterbug and GreatCall are registered trademarks of GreatCall, Inc. Samsung is a registered trademark of Samsung Electronics Co., Ltd. ©2016 Samsung Electronics America, LLC. ©2016 GreatCall, Inc. ©2016 firstSTREET for Boomers and Beyond, Inc.


This isn’t a movie. Sweat doesn’t form a neat circle on your shirtfront. Nor does it bead on your brow to create perfect prisms of light to magnify your ego. Sweat is messy. It stinks up clothes let in bathroom corners. It forms tears on your chin and weeps onto me. So, let’s throw away the pretense and just be honest with each other. his isn’t a movie. his is real life, and I got your awesomely sweaty back. specialized.com/fitness


Fitness SLIMSCIENCE•REASONSTOWALK•WAISTCINCHERS

Question Your Way to Success imply asking yourself something like Will I exercise today? could significantly boost your odds of squeezing in a workout. People who used this questioning technique were much more likely to follow through with an intended healthy behavior, according to a recent review. “When you stop to ask yourself a specific question—like Do I need another piece of bread right now?—you recognize that you have a choice, and that leads to healthier decisions,” says cognitive-behavioral therapist Michelle Maidenberg.

CAVAN IMAGES/OFFSET

S

Source: Journal of Consumer Psychology

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EXPERT ADVICE We know that aerobic exercise such as walking or cycling benefits cardiovascular health, weight management, and emotional wellbeing. I recommend at least 30 minutes, most days each week. It’s very important to have the right kind of footwear for each activity. Feet need to be properly aligned and supported, and I am a strong advocate of evidencebased technology and design. Since everything that connects our bodies to the earth depends on the feet, I recommend starting there.

Fitness • QUICKBENEFITS

– Andrew Weil, M.D.

Learn more at: VIONICSHOES.COM

Andrew Weil, M.D., donates all of his after-tax profits from royalties from sales of Vionic Footwear products directly to the Weil Foundation, a not-for-profit organization dedicated to supporting integrative medicine through training, education and research. For more information, visit www.weilfoundation.org

Even just a lile bit of exercise can help you overcome your propensity to pack on pounds. In a recent study, people who logged 60 minutes of vigorous exercise a week blunted the effect of the obesity gene FTO by as much as 75%. “That’s important, because mutations in FTO can have about two times the impact on body weight of other obesity gene mutations,” says lead researcher Hudson Reddon. Can’t push hard? Any movement—even walking briskly—can offer some powerful protection. Source: Nature

BLUEPRINT: BELTERZ/GETTY IMAGES. WOMAN: YURI_ARCURS/GETTY IMAGES

Beat Your Body-Weight Blueprint


Style that

e makes your fe

t smile .™

Style should embrace your curves – including the arch of your foot. But regular flip flops are flat. So Vionic sandals are biomechanically designed to hug your arches and support the natural alignment of your feet – to support you in comfort throughout the day. All that, and they look great.

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Vionic products are not intended to resolve serious orthopedic conditions or injuries. If you have previous injuries, or are currently wearing Vionic products and experience new pain, or existing pain persists or worsens, discontinue use and consult your doctor.


Fitness • WHYIWALK

“I always have my phone with me for capturing pictures. It’s my visual journal.”


Why I Walk TIFFANY NAPPER  PUBLICIST/BRANDMANAGER

INSTANTENERGY “I live near Audubon Park, in a beautiful area of New Orleans, where I can pop out my door and connect with nature and my thoughts. It really refreshes my day.”

COURTESY OF TIFFANY NAPPER

“Nola’s the best walking companion. She never minds stopping along the way, and she’s gotten really good at posing for the camera.”

FLEXIBLEFITNESS “Because I run my own business, my days can get very hectic. I love that I can fit a walk in whenever I have a spare moment.”

STATS

30 Average number of pictures taken during a walk

144 Walks taken each year with her dog, Nola

SPACETOCREATE

“Walking clears my head and sparks creativity. I’ve found that new ideas come much more easily when I’m moving my body instead of sitting still, staring at a flat screen, and trying to force it.”

PREVENTION COM MAY

51


Fitness • FITIN 10 MINUTES TO A

Trimmer Waist Slim and strengthen your sides with this quick routine from our new DVD program, Fit in 10: 30-Day Belly Fix, with trainer Larysa DiDio. How to do it: Complete the circuit 3 times. Perform each exercise for 60 seconds, resting for 5 to 10 seconds between moves. To deepen your abdominal engagement, use a mini ball as shown. Otherwise, just do the moves without it—your abs will tremble either way.

1STATICCROSS Lie on back with knees over hips and hands behind head (place ball between knees, if desired). Li shoulders off floor

and bring le elbow to right knee. Return to center; repeat on opposite side. Continue alternating sides.

Don’t pull on your neck; use your obliques to bring your elbows toward your knees.

2OBLIQUEWOODCHOP Lie on back with knees bent and feet flat on floor, arms extended overhead (holding ball, if desired). Li shoulders off floor EXPERT TIP

Move with control; don’t use momentum.

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and reach arms outside of right knee. Return to start; repeat on opposite side. Continue alternating sides.

PHOTOGRAPHS BY MATT RAINEY. HAIR AND MAKEUP BY COLLEEN KOBRICK

EXPERT TIP


3UPRIGHTTWIST Sit with knees bent, feet flat on floor, and hands behind head (place ball behind lower back, if desired). Keeping spine long and chest lied, lean back a few inches and then slowly twist torso from side to side. EXPERT TIP

Pull your belly in and press your lower back into the ball.

Want to lose your belly in 10 minutes a day? Check out 30-Day Belly Fix, the new Fit in 10 program that targets belly fat with 10 minutes of daily exercise. Women who tried it dropped up to 15 pounds and trimmed 8 inches off their bellies. For the full plan, go to prevention.com/bellyfix.


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Beauty MIDDAYHAIRBOOSTS•DIYFACIAL

Wow Lips—Anytime, Anywhere ouching up lip color on the go just got easier. Lit NYC Lip Gloss ($7.50) has an LED light built into the cap and a lile mirror on the side of the tube so you can apply your pout with precision—even in an elevator or at a dimly lit restaurant. Choose from 12 shades, including sheer and cream formulas, in serious hues with playful names like Fantasy (peach), Rage (wine), Snob (pinkishnude), and Spice It Up (sheer red).

MATT RAINEY

T

PREVENTION COM MAY

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Beauty •SMOOTHMOVES

GOOF-PROOF COLOR 1 Tarte Drench Lip Splash Lipstick ($22) Bold color covers lips in one clean swipe, with plant oils to soen. Our pick: Top Down, a poppy coral.

2 It Cosmetics Blurred Lines Smooth-Fill Lipstick ($24) It feels like a balm, looks like a lipstick, and lasts like a stain. Je Ne Sais Quoi is a burst of pink.

3 Urban Decay Gwen Stefani Lipstick ($18) The rock-star colors include Ex-Girlfriend, a creamy, smooth pink that looks like your lips 2.0.

4 Charloe Tilbury K.I.S.S.I.N.G. Lipstick ($32) Velvety color with UV protection glides over lips and doesn’t bleed. We like Stoned Rose.

5 Nuance Salma Hayek True Color Moisture Rich Lipstick ($11) You’ll get a so, full pout that’s shiny and never sticky. Our favorite: Flame Orange.

6 Jane Iredale Forever Red Just Kissed Lip and Cheek Stain ($25) Olive and avocado oils make this true red sail over lips; the hue adjusts to your body chemistry.

1 6 3 2

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4

5

FROM LEFT: COURTESY OF TARTE. COURTESY OF IT COSMETICS. COURTESY OF URBAN DECAY. COURTESY OF CHARLOTTE TILBURY. COURTESY OF NUANCE. COURTESY OF JANE IREDALE

No mirror? No problem. These luscious lip picks glide on, and the color stays put.


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Beauty •STYLISTSOLUTIONS

HELPMYHAIR! When a quick midday mirror check reveals a scary sight, NYC celebrity hairstylist Nunzio Saviano has your fast fix.

DINGY

A spritz of Oribe Dry Texturizing Spray ($44) soaks up the oil that’s aracting dirt (and odors). “The scent is No. 1 with clients,” Saviano says.

Oily

Dry shampoo, like Philip Kingsley One More Day ($26), will absorb oil and amp up body. Li up hair by section and spray only onto the greasy roots underneath.

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Fried ends

Saviano reaches for Kérastase Touche Perfection ($35)—he calls it “hand lotion for hair.” Rub onto fingers and massage into the ends of your hair.

Flat or lifeless

Flip hair over and spray your roots with a noncrunchy spray like R+Co Outer Space Flexible Hairspray ($29); brush from root to tip.

Frizzy

Silicone sprays are great to seal the cuticle and add shine. For an easy on-the-go option, try Redken Frizz Dismiss FPF-10 Fly-Away Fix Finishing Sheets ($25).

FROM TOP: COURTESY OF RITA HAZAN. COURTESY OF KÉRASTASE TOUCHE PERFECTION. COURTESY OF ORIBE. COURTESY OF R+CO. COURTESY OF PHILIP KINGSLEY. COURTESY OF REDKEN

Gray roots

A touch-up spray like Rita Hazan Root Concealer for Gray Coverage ($25) lets you go an extra week or two between color appointments.


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Beauty •BRIGHTENUP

THISGADGETIS AGAMECHANGER FORFACIALFUZZ We tested DermaFlash ($189), a new exfoliating tool that mows down peach fuzz in less than 10 minutes.

Liz says...

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Devon says...

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“It took just a few seconds to figure out how to use it. I noticed peach fuzz removal right away and got great exfoliation! I could see skin flakes falling off.”

“I used to get dermaplaning facials, which are really pricey. DermaFlash does the same job for less than the price of a single facial.”

“At first I was leery of cuing myself or accidentally shaving off an eyebrow! But my skin did feel smoother aerward, and I had next to no redness.”

“My skin felt supersmooth and actually looked beer and a lot brighter because of the exfoliation. The next day, my foundation glided on easily.”

3 Surprising Teeth Stainers

1 2 3 JUICING

BALSAMICVINEGAR

CURRIES&TURMERIC

Berries stain, but so do dark greens like broccoli, spinach, and kale.

The more aged it is, the more pigment it has; it can glaze teeth brown.

Watch for ochre-colored spices in Indian, Thai, and Vietnamese cuisines.

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COURTESY OF DERMAFLASH

It’s not just coffee and wine. “Anything that would stain a white T-shirt will darken your teeth,” says NYC cosmetic dentist Pia Lieb.


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THE

FLAT-BELLY K ITCHEN FIX

Want to eat clean and lose weight without dieting? Grab a grocery list and head for your kitchen. Out of sight, out of mouth. That’s the rule when it comes to your kitchen: People who keep unhealthy food on countertops weigh up to 20 pounds more than those who don’t, while those who stock nutritious stuff are up to 13 pounds slimmer, research shows. The take-home? Simply reorganizing your kitchen could help you lose weight without going on an extreme diet,

cuing carbs, or doing a crazy juice cleanse. Moreover, none of those tactics can help you maintain weight loss as effectively as filling up on delicious, clean food does, experts say. Where to begin? Here, we show you how to stock up on the foods that do double duty to burn fat and fight hunger, plus how to best use them to cut calories, junk, and, ultimately, jiggle from your body.

By Caroline Praderio Photographs by Ma Rainey

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FRIDGE

Eating eggs can help you lose up to 65% more weight than opting for a carb-rich breakfast.

Find these gla terrine ja ss other foo rs (and d solutions storage ) at shop .preventio n .com.

Sub lemon juice for 2 tablespoons of mayo in tuna salad and cut 180 calories.


EGGSThe perfect portable snack, eggs pack 6 g of protein in only 70 calories and provide 7% of your daily difficult-to-get vitamin D. They’re not just for breakfast: Hard-boil for on-the-go, add to salads, or scramble with veggies for a fast, low-cal dinner. RAW SAUERKRAUTThis fermented cabbage contains a high amount of the probiotics that studies show could be key for weight loss and a healthy metabolism. Be sure to choose the raw type, though—pasteurized kinds don’t have probiotics. Add to sandwiches or salads.

FROM TOP: KROEGER/GROSS/GETTY IMAGES. ANTAGAIN/ISTOCK

APPLE CIDER VINEGAR

Whether you use it in salad dressings or chug a shot every day, ACV can help lower blood sugar levels, research shows, and may also help reduce cravings. CULTURED BUTTERThis European-style buer is sweeter, tangier, and more flavorful than regular buer, allowing you to use less and save calories. Beer still: The culturing process adds probiotics for an extra health kick. OLIVESThese gems offer a rich, savory flavor and healthy, filling fat, all for only

20 calories per five. Try using instead of cheese to cut calories from salads, pasta, and omelets.

FREEZ ER

PLAIN GREEK YOGURT

Creamy, rich, and satisfying, plain Greek yogurt is low in calories and high in protein and probiotics. Choose low- or full-fat over fat-free— the 0% stuff isn’t as filling and can lead to overeating, studies show. KIMCHIThis Korean-style fermented cabbage packs probiotics and heat—and that spiciness is a good thing, since eating hot foods may increase calorie burn and help you eat less throughout the day. Try adding to eggs or stir-fries. WHITE MISO This salty fermented bean paste infuses soups, sauces, dressings, and marinades with intense flavor for very few calories. Unpasteurized miso also contains waist-slimming probiotics.

FROZEN BERRIES

Make these your new go-to dessert (try them warm with yogurt) and cut calories while loading up on metabolismboosting nutrients. Bonus: Organic frozen fruit is often cheaper than organic fresh.

FROZEN BANANAS

LEMONSSqueeze this fruit over chicken, fish, or veggies for bright flavor and nearly zero calories. And if you hate drinking plain H2O, a slice livens it up so you stay hydrated—crucial for keeping cravings at bay.

When frozen, these potassiumrich superfruits make any veggie smoothie taste like a creamy dessert. Or use them to make an incredible low-calorie ice cream: Just blend with a touch of your favorite milk and voilà! No sugar necessary.

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PANTRY NUTRITIONAL YEAST

PUMPKIN PUREEThis

This vegan favorite has a savory flavor that subs well for cheese when sprinkled on pasta, popcorn, and roasted veggies or stirred into soups and sauces. Why make the switch? You’ll get 3 g of protein in 1 heaping tablespoon, plus a dose of energy-boosting B vitamins.

low-cal Thanksgiving favorite can be used year-round to make anything more creamy and delicious. Just substitute it for the oil or heavy or sour cream in pasta sauces, stews, and baked goods to save significant calories and reap the benefits of healthy pumpkin to boot. ALMOND FLOURSwap the refined stuff for this glutenfree flour in pancakes and baked goods and your treats will boast nearly four times more fiber and twice the satiating protein.

Nutritional yeast tastes like cheese but has twice the protein.

Almond flour has 12 g more protein and 9 g more fiber per cup than all-purpose flour.

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UNSWEETENED COCOA POWDERAdd a

tablespoon of cocoa to smoothies, oatmeal, savory sauces, or yogurt and you’ll feel like you’re eating something sweet for just 12 extra calories. Plus, research shows that those who frequently eat cocoa tend to have lower BMIs. SOUP BROTHKeeping reduced-sodium broth on hand makes it much more likely that you’ll cook homemade soup—a slimming habit, since those who enjoy it regularly tend to weigh less than those who don’t, research shows. Another option: Heat up bone broth and sip it like tea, which can help you feel full while giving you 9 g of protein.


CANNED SALMON

COCONUT MILK

Stocking up on low-cost canned fish makes it easy to up your seafood intake while also geing a hey dose of vitamin D and omega-3 fay acids—nutrients that many Americans are deficient in but that are crucial for a healthy metabolism and weight loss. Choose brands like Wild Planet that source only wild-caught fish and use BPA-free cans.

Adding a splash to smoothies, soups, and stir-fries will make them incredibly creamy without using any high-cal cream. Or beat until stiff for a fast dairy-free whipped topping that has half the calories of the regular stuff (no sugar needed).

CANNED TOMATOES

Keep these on hand to add instant flavor to casseroles, stews, soups, chili, and pasta sauces. Fire-roasted varieties pack an umami punch for next to no calories.

The omega-3s in salmon can help you lose more weight.

SOBA NOODLESThis Japanese staple is made from buckwheat, a highprotein, gluten-free seed. Use these noodles instead of regular pasta for a more filling meal, or try pairing them with broth and veggies for a beautiful one-bowl dinner that will beat any ramen dish in nutrition and hearty taste, hands down.

Swap pasta for soba noodles and save 83 calories per cup.

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TOSS THESE

10 HEALTH-FOOD FAKES! You may think these foods are healthy and helpful, but trust us: They’re not doing your waistline any favors. Here are 10 impostors to throw out (or donate) today. 1

4

7

9

Baked potato chips

Green juice

Twig and flake cereals

Spinach wraps

They’re lower in fat but are empty calories with lile protein and fiber.

Some boles have 50 g of sugar and zero fiber. Hello, weight gain. 5

2

Diet soda Each daily 12-ounce can is associated with a 41% climb in obesity risk. 3

Dried cranberries Thanks to added sugars, 1⁄4 cup packs an astonishing 30 g of sweet stuff.

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Yogurt-covered pretzels That “yogurt” coating is mostly oil and sugar. 6

Veggie chips These are usually made of potato starch with a tint of color from vegetable powders.

Even “organic” and “natural” cereals can have up to 20 g of sugar per serving.

You get a tiny bit of spinach, a lot of refined flour—and up to 310 calories. 10

8

Rice cakes

Light ice cream

They may be low in calories, but they contain lile fiber, protein, or other nutrients. Flavored versions can also have lots of artificial additives.

Some brands have as many calories as regular ice cream but aren’t as filling.


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Share your opinion with & get a chance to win!

You can share your thoughts through an occasional short survey, be the first to know whatâ&#x20AC;&#x2122;s new, and have the opportunity to win some great prizes! For more information and to sign up for the Prevention reader panel, visit prevention.com/readerpanel.


Breathing Space

Remember all “ things are possible for those who believe. ”

LEANDRO CRESPI/STOCKSY

—Gail Devers, Olympic champion

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YES, You Can! Maria Carrasco, 45, used the Challenge to rekindle her health, and so did the five phenomenal women on p. 79. Now it’s your turn.

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AT I O N   C H

NG

NS

RM

LE

TRA FO

21 DAY

E

Take the

AL

3 WEEKS TO A

STRONGER, LEANER, HAPPIER YOU More than 70,000 people have changed their bodies and lives with our annual Transformation Challenge. This year, it’s all new and ready for you. What are you waiting for? BYJENNABERGENSOUTHERLAND PHOTOGRAPHSBYTHAYERALLYSONGOWDY

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M

aria Carrasco knows exactly when the spark to change her life ignited. She was scrolling through news headlines last April when a horrifying stat stopped her: Sitting for 11 or more hours a day is associated with a 40% increased chance of death over the next 3 years, compared with sitting less than 4 hours a day. Energy-zapped Carrasco cringed at the thought of tallying the hours a day she spent seated at her corporate banking job. Over the past year, meetings had edged out her afternoon walks, and she poured any free time she had into taking care of her 9-year-old son, Victor, and trying WRÀQGTXDOLW\WLPHWRVSHQGZLWKKHU husband. And, if she were being honest, her food choices (afternoon vending machine runs, cups of creamerspiked coffee for a short-lived buzz) were the cause of the extra pounds that had been creeping on since she turned 40.

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“I was in a rut,” she says. “Between trying to manage my home and work life, I’d stopped investing in and caring for myself. I knew that if I wanted to feel better—and be healthy HQRXJKWRIXOÀOOP\GUHDPVRIZDWFKing my son grow up—I needed to make a change.” Carrasco decided to use last year’s 21-Day Transformation Challenge as her jumping-off point. “It seemed like a great way to get revved up and excited to start spending some time on me again,” she says. :LWKLQWKHÀUVWIHZGD\VRIIROORZing the program (see p. 81 for this year’s plan), Carrasco was shocked


by the rebound in her energy. â&#x20AC;&#x153;Making a few simple changes in the way I ate and moved made such a difference,â&#x20AC;? she says. While the Challenge didnâ&#x20AC;&#x2122;t magically extend the hours in her day or help her plow through her crazy to-do list, it gave her the tools and motivation she needed to rekindle her health and stick with the program. â&#x20AC;&#x153;I loved logging on to the discussion boards and chatting with other users,â&#x20AC;? she says. â&#x20AC;&#x153;Everyone was so helpful and encouraging.â&#x20AC;? Reprioritizing her bodyâ&#x20AC;&#x2122;s needs KDGXQH[SHFWHGEHQHĂ&#x20AC;WVWRR(YHU\ Saturday, as Carrasco worked on the Challenge goal to score 150 minutes

â&#x20AC;&#x153;The Challenge put me on the path to a beer body, a beer lifeâ&#x20AC;&#x201D;a beer everything. I just needed a lile help geing started.â&#x20AC;?

Start Fresh When lifeâ&#x20AC;&#x2122;s superbusy, itâ&#x20AC;&#x2122;s easy to get oďŹ&#x20AC; track. But a few simple changes can add up to a lifetime of reward.

â&#x20AC;˘

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of cardio each week, her son started joining her on her weekly 4-mile hike at Mount Rubidoux, near their home LQ5LYHUVLGH&$´2XUĂ&#x20AC;UVWZDONZDV a struggleâ&#x20AC;&#x201D;Victor was upset about getting up early in the morning, and he fussed about the heatâ&#x20AC;&#x201D;but I told him this was a great way for us to stay healthy and that the more we kept up with our walks, the better they would feel.â&#x20AC;? By the time they made it to the top, both were smiling. â&#x20AC;&#x153;It gave us

time to talk and a reason to put away our phones,â&#x20AC;? says Carrasco. â&#x20AC;&#x153;Now itâ&#x20AC;&#x2122;s a regular part of our weekend routine. We really look forward to it.â&#x20AC;? By the end of the 21 days, she had dropped 3 pounds, her belly had shrunk, and sheâ&#x20AC;&#x2122;d broken out of the blah-drum of lifeâ&#x20AC;&#x201D;and that was just the beginning. â&#x20AC;&#x153;The Challenge was only 3 weeks, but it put me on the path to a better body, a better lifeâ&#x20AC;&#x201D; a better everything,â&#x20AC;? says Carrasco, whoâ&#x20AC;&#x2122;s now 7 pounds lighter, a size smaller, and a whole lot happier. â&#x20AC;&#x153;It took what I knew about healthy eating to the next level, and it got me back in the swing of moving my body daily,â&#x20AC;? she says. â&#x20AC;&#x153;I just needed a little help getting started.â&#x20AC;?

TeamWork Having the support of the Challenge community was crucial for Carrasco.

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5 More Amazing Transformations Need inspiration? Check out the impressive results these women had from last year’s Challenge.

Dropped 7 Pounds

Toned Every Inch

Reclaimed Her Health

Lost her Sugar Belly

“The Challenge community kept me motivated and inspired. Whenever I had questions, I could hop on the discussion boards. I never felt alone, and my teammates always had my back.” —Deborah MuñozChacon, 53

“The WOW [Workout of the Week] videos toned and strengthened my entire body, and I lost a total of 12 pounds. I learned that my workouts don’t have to be long to be effective.” —Caroline Bass, 59

“I was diagnosed with multiple sclerosis 16 years ago, and in 21 days I was able to clean up my diet and get back to regular exercise. I have more energy and no longer need a daily nap.” —Judith Haines, 47

“Before the Challenge, I was eating sugar at every meal, and my body was in constant pain. In 10 days, I lost 10 pounds, had fewer aches, and learned that I can enjoy food without sugar.” —Cindy Moon, 55

Traded Migraines for Energy “This Challenge showed me exactly what I needed to do to become healthy and stay healthy. I’m amazed by how much beer I feel. My migraines improved, and my energy levels increased. Plus, I learned how to shop smarter and cleaner to keep my family healthy.” —Michele Cannarella, 44

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Ready to start your own transformation? Here’s what you need to do. STEP

1 Enroll now in the Transformation Challenge at prevention.com/ 21daychallenge. There, for less than a dollar a day, you’ll score access to the Rodale U e-course, tap into the community, and get set up on the eating and fitness plan. (Get a jumpstart now with the content in this issue!)

Log on daily.

Soak up support from

The official Challenge begins May 1, but you can access the program, daily lessons, workout videos, and Challenge community anytime aer the kickoff date. It’s never too late to join! The more you check in, the faster you’ll see results.

our award-winning community. Use the discussion boards to share tricks and tactics to stay motivated. Last year, more than 10,000 comments, pics, and tips were posted!

Use the coupon cod TAKE25 e score 25 to % at check off out!

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WARDROBE STYLING BY SARAH SOLIS; HAIR AND MAKEUP BY CHRISTIAN BIER; FOOD STYLING BY VIVIAN LUI

Join the Team!


Liked Last Year’s Challenge? You’re Gonna Love This Year’s! So what’s new? A lot! The Challenge is all about you. Thanks to all your feedback, we’ve made three big changes to this year’s plan. Here’s why it’s beer than ever. Customized Workouts The WOWs (Workouts of the Week) are back because they work and you love them, but now we’ve created three levels. No maer where you’re starting, you’ll find the perfect WOW for you. Learn more about them on p. 83.

21-Day Meal Plan While our goal is to teach you how to lose weight and revitalize your health without dieting, we realize there can be a lot of anxiety around what, exactly, you should be eating. That’s why we’re arming you with our Eat Clean to Get Lean meal plan, complete with weekly shopping lists and simple fast recipes that taste ah-mazing (see p. 84 for more info).

Daily Mini Challenges

MATT RAINEY

Each day, you’ll get an optional mini challenge—like adding 10 minutes to your walk or more weight to your strength routine— to keep you motivated and speed results.

Meet Your Trainer Fitness expert Chris Freytag has helped thousands of women transform their bodies and lives, and you’ll have daily access to her via our Challenge e-course.

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’ NOTHIN BER UM N A T U B ear’s

Last y ed ers rang Challeng om 30 to fr in age ving it’s 65+, pro late to o to r e v ne it. recomm

“Adding strength workouts to my walking routine made such a difference,” says Carrasco. “Now I’m leaner, more toned, and ready for anything.”

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STEP

2 Make Movement Fun Sweat for 150 minutes

Do your WOWs 3 times a

each week—your way, any way. We’ve made this a Challenge goal every year for two reasons. First, it’s the amount of moderate cardio proven to keep your heart and weight healthy. Second, we know you enjoy choosing when you work out and how you do it, whether that’s walking 30 minutes a day or taking a few Zumba classes a week. It all counts, as long as you make it fun! “For the next 21 days, seek out healthy new ways to energize your body and your life,” says Freytag. “I’ll be on the Challenge chat boards every single day to keep you motivated and encouraged.”

week. Strength training is the ultimate anti-ager, yet approximately 80% of us still don’t do it regularly. We’ll make it easy and fun with 15-minute routines designed for every body. “Level 1 is perfect for people who have a lot of weight to lose or are dealing with joint pain [see the routine on p. 86], Level 2 is best for people who’ve been walking but are new to strength training, and Level 3 is ideal for anyone who’s ready to bust through a plateau,” says Freytag. Sign up at prevention.com/ 21daychallenge for the full plans, including workout videos you can do at home.

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STEP

3 Eat Clean and Get Lean No maer how healthy we aim to be, we’re all human. If processed junk has sneaked back into your kitchen or you’ve been eating out more than you’d like to admit, it’s time to recommit to making your own fresh meals with our 21-Day Eat Clean to Get Lean meal plan. Each quick and easy recipe combines metabolism-revving lean protein with the right mix of energizing carbs (not nasty added sugar) and hunger-staving healthy fats and fiber to help you drop weight quickly. Already eating clean? Awesome. This plan will help you rein in portion sizes (how quickly a bag of almonds can disappear, right?) and

Fit family Carrasco’s mom and son discovered the tasty benefits of eating clean, too.

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make sure you’re eating most meals at home, not out, where stats show that calories and sugar content are much higher than you think, even in seemingly superhealthy dishes. Women who tried our eating plan lost between 10 and 15 pounds in 21 days.

Start your refresh by swapping out your regular breakfast for the low-sugar Green Apple Smoothie on the opposite page. “It’s a delicious, powerful way to start your day,” says Freytag. To access the full 21-Day Eat Clean to Get Lean meal plan, join the Challenge at prevention.com/21daychallenge.


Ready to start now? Try this tasty, lean-belly breakfast.

REGAN BARONI/OFFSET STOCK

Green Apple Smoothie 1⁄2 green apple 1 c baby spinach 1 scoop no-sugar-added grass-fed whey protein powder 1 Tbsp nut buer 3⁄4 cup water Blend all ingredients (with ice, if desired) until smooth. (per serving) 230 cal, 21 g pro, 20 g carb, 5 g fiber, 11 g sugars, 10 g fat, 2 g sat fat, 112 mg sodium

NUTRITION

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PHOTOGRAPHS BY MATT RAINEY. HAIR AND MAKEUP BY COLLEEN KOBRICK

Targets Glutes, legs

How to do it Perform each exercise for 40 seconds, followed by 20 seconds of rest. “Do as many reps with good form as you can during each set,” says Freytag. Complete the circuit 3 times for a total of 15 minutes. Aim to do the routine 3 times a week.

Choose the right weight Beginner: 3–5 lb Intermediate: 8–10 lb Advanced: 12 lb

*Workout of the Week

1. SIT-DOWN STAND-UP Sit on chair, knees bent and feet flat on floor. Stand up, pushing through heels, squeezing glutes, and contracting abs. Sit back down and immediately move into next rep.

What you’ll need A sturdy chair and a pair of dumbbells

This Level 1 WOW* is where you should start if you have 50+ pounds to lose, are dealing with joint issues, or are over 50 and just geing back to exercise. For Levels 2 and 3—and to access the workout videos for every routine—join the Challenge at prevention.com/21daychallenge.

TONE AND STRENGTHEN

TR Y IT N O W !


PREVENTION COM MAY  87

â&#x20AC;˘

4. STANDING GLUTE SQUEEZE Stand behind a chair, hands on top of backrest. Extend right leg behind you, squeezing glutes. Return leg to start and immediately move into next rep. Continue for 20 seconds. Repeat with le leg.

Targets Chest, shoulders, arms, core

Targets Glutes, legs, hips

2. INCLINE SEATED CHEST PRESS Sit at an angle on chair, upper back supported by backrest, with abs contracted. Hold dumbbells at shoulder level with palms facing forward. Press dumbbells straight out in front of you, then return them to starting position.

5. SEATED AB TWIST Sit on chair with hands behind head and elbows out to sides. Crunch forward, pulling belly in tight and bringing right elbow to le knee. Return to start and repeat move on opposite side. Continue alternating sides for 40 seconds.

Targets Back, shoulders, triceps

Targets Abs, waist

3. PULL-PRESS Stand with feet hip-width apart and hinge slightly forward from hips, extending arms toward ďŹ&#x201A;oor with 1 dumbbell in each hand. Keeping abs tight, pull weights toward chest, squeezing shoulder blades together. Extend arms behind you, squeezing triceps. Slowly return to starting position.


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Could Cooking a Different Dinner Save You from Alzheimer’s? Pioneering new research suggests it’s possible.

JOSH GRIGGS/OFFSET

BySARAHKLEIN&CATHERINEPRICE

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One in three seniors will die with Alzheimerâ&#x20AC;&#x2122;s or another form of dementia.

even years ago, Myriam

Marquez was driving home when she came to a four-way stop. She wasnâ&#x20AC;&#x2122;t far from her own driveway; she had stopped at this same intersection countless times. Yet she didnâ&#x20AC;&#x2122;t know where she was. â&#x20AC;&#x153;I called my daughter, panicked,â&#x20AC;? Marquez says. A few excruciating minutes passed before VKHĂ&#x20AC;QDOO\UHPHPEHUHGZKHUHVKH was, and by that point she was sure she had Alzheimerâ&#x20AC;&#x2122;s. Her fears were soon validated: A battery of tests, including one for a gene that essentially guaranWHHV$O]KHLPHU¡VFRQĂ&#x20AC;UPHGKHU suspicions. She wasnâ&#x20AC;&#x2122;t shocked; DWOHDVWĂ&#x20AC;YHRIKHUIDWKHU¡VVLEOLQJV died with Alzheimerâ&#x20AC;&#x2122;s symptoms. Two of her siblings have it,

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and her 47-year-old daughter is already beginning to show signs. â&#x20AC;&#x153;I feel very blessed Iâ&#x20AC;&#x2122;m still in the early stage,â&#x20AC;? says Marquez, now 69 and living in Seattle. After her diagnosis, she charged into what she calls â&#x20AC;&#x153;warrior mode,â&#x20AC;? campaigning to raise awareness of Alzheimerâ&#x20AC;&#x2122;s while also working to stave off her own decline. Step one: Overhaul her â&#x20AC;&#x153;junkyâ&#x20AC;? diet. Instead of pasta, pizza, and fast food, she now eats Mediterranean style, loading up on veggies; IRFXVLQJRQFKLFNHQĂ&#x20AC;VKDQGWRIX IRUSURWHLQDQGOLPLWLQJUHĂ&#x20AC;QHG sugars and grains. Dietary changes may seem inconsequential in the face of a diagnosis as monstrous as Alzheimerâ&#x20AC;&#x2122;s, but thereâ&#x20AC;&#x2122;s reason to believe theyâ&#x20AC;&#x2122;re crucial. At a lab at


Wake Forest School of Medicine, Suzanne Craft, a professor of gerontology and geriatric medicine, is studying how what we eat affects our brains and, in the process, revolutionizing the way we think about preventing and treating dementia.

GALLERY STOCK

ALZHEIMERâ&#x20AC;&#x2122;SISTHEMOST common form of dementia, and the National Institutes of Healthâ&#x20AC;&#x2122;s National Institute on Aging estimates that itâ&#x20AC;&#x2122;s the sixth-leading cause of death in the United States. It often runs in families, but fewer than 5% of Alzheimerâ&#x20AC;&#x2122;s cases are directly caused by a genetic variation such as the one Marquez carries. Thereâ&#x20AC;&#x2122;s usually no way to tell who will get itâ&#x20AC;&#x201D;in part because no one really knows what causes it. Today, most Alzheimerâ&#x20AC;&#x2122;s research is based on the hypothesis that symptoms are triggered by abnormal deposits of proteins in the brain called amyloid plaques and tau tangles. With no FRQĂ&#x20AC;UPHGFDXVHDQGQRHIIHFtive long-term treatments for the disease, researchers have turned to other factors that might be at play. Itâ&#x20AC;&#x2122;s likely, says Laurie Ryan, chief of the Dementia of Aging Branch of the National Institute on Agingâ&#x20AC;&#x2122;s division of neuroscience, that Alzheimerâ&#x20AC;&#x2122;s does its damage via multiple pathways.

One of those pathways seems to involve type 2 diabetes. People who have it are at least twice as likely to develop Alzheimerâ&#x20AC;&#x2122;s as those who donâ&#x20AC;&#x2122;tâ&#x20AC;&#x201D;an association so strong that in 2005, a neuropathologist named Suzanne de la Monte suggested that Alzheimerâ&#x20AC;&#x2122;s could be referred to as â&#x20AC;&#x153;type 3 diabetes.â&#x20AC;? That term, while controversial, has gained traction among some scientists as a way to focus attention on why the diseases often coexist. Whatever you call it, the connection is worth exploring: Nearly 30 million Americans have diabetes, and 40% of people born today are expected to develop the disease in their lifetimes. If we want to protect Americaâ&#x20AC;&#x2122;s mental KHDOWKZH¡GEHWWHUĂ&#x20AC;JXUHRXW what the link is. Fast.

ANNSIMPSONISAVIVACIOUS woman with a cheerful smile and an easy laugh. Ask her about Alzheimerâ&#x20AC;&#x2122;s, though, and she quickly grows serious. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s a nasty, nasty disease,â&#x20AC;? she says quietly. Simpson, 69, has already lost her mother and one sister to the disease; another sister has developed it as well. The sister living with Alzheimerâ&#x20AC;&#x2122;s no longer remembers Annâ&#x20AC;&#x2122;s name or what money is. She ripped up a photo of a dear grandchild. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s devastating,â&#x20AC;? Simpson says, â&#x20AC;&#x153;and Iâ&#x20AC;&#x2122;m

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scared to death that I may get it.â&#x20AC;? Given her family historyâ&#x20AC;&#x201D; her deceased sister had both Alzheimerâ&#x20AC;&#x2122;s and type 2 diabetesâ&#x20AC;&#x201D; 6LPSVRQZDVDSHUIHFWĂ&#x20AC;WIRUD study, led by Craft, focusing on the role of insulin. Craft believes that much of the connection between Alzheimerâ&#x20AC;&#x2122;s disease and type 2 diabetes has to do with this hormone. Secreted in response to food, insulin removes sugar (glucose) from your blood and moves it into your cells, where itâ&#x20AC;&#x2122;s used for energy. But sometimes the body doesnâ&#x20AC;&#x2122;t use LQVXOLQDVHIĂ&#x20AC;FLHQWO\DVLWVKRXOG This is called insulin resistance, which means your body needs to release more insulin than normal to respond to the same amount of glucose. That might work for a while, but itâ&#x20AC;&#x2122;s like using a leaky bucket to SXWRXWDĂ&#x20AC;UH%HFDXVH\RXUERG\ can pump out excess insulin for only so long, youâ&#x20AC;&#x2122;ll eventually end up with chronically elevated blood sugar levels. Thatâ&#x20AC;&#x2122;s type 2 diabetes. The disease is well known for the havoc it wreaks on the body, but Craft and a growing number of researchers are more interested in what type 2 diabetes does to the brain. Theyâ&#x20AC;&#x2122;re also exploring the role of insulin and blood sugar levels on memory in people who donâ&#x20AC;&#x2122;t have diabetesâ&#x20AC;&#x201D;at least not yet. And the No. 1 factor that affects your blood sugar levels, and thus determines how much

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insulin you need, is your intake of carbohydrates.

THEIDEATHATTHEREâ&#x20AC;&#x2122;S a connection between diet and health may sound like old news, but Craft has gone beyond traditional observational studies. â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;m an experimentalist by nature,â&#x20AC;? she says, â&#x20AC;&#x153;and I wanted to do a very tightly controlled diet study to see whether we could affect peopleâ&#x20AC;&#x2122;s cognition and the Alzheimerâ&#x20AC;&#x2122;s markers in their VSLQDOĂ XLGE\JLYLQJWKHPD â&#x20AC;&#x2DC;Westernâ&#x20AC;&#x2122; diet high in sugar and saturated fat for 30 days.â&#x20AC;? Thatâ&#x20AC;&#x2122;s exactly what she did. She took 49 older adults, 29 of whom had early signs of Alzheimerâ&#x20AC;&#x2122;s disease and 20 of whom did not, and randomly assigned them to RQHRIWZRGLHWV7KHĂ&#x20AC;UVWKLJKLQ saturated fat and easily digested carbohydrates, was meant to mimic the stereotypical American diet. The second was more Mediterranean, with less saturated fat and a focus on complex carbs (like whole grains and legumes) that take a longer time to be absorbed and therefore donâ&#x20AC;&#x2122;t cause the same spike in insulin as simple carbs do. By the end of the month, the people who had been assigned to the Western-style diet performed worse on memory tests than they had at the beginning of the trial,


PHOTO CREDIT NADINE GREEFF/OFFSET TK

Legumes and whole grains help keep blood sugar levels stable.

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Greens and healthy fats are crucial to the Mediterranean diet—and perhaps your brain health.

and Alzheimer’s-related betaamyloid proteins showed up in WKHLUVSLQDOÁXLG7KRVHZKR·G been assigned to the Mediterraneanstyle diet, on the other hand, did better on the tests, and their VSLQDOÁXLGFRQWDLQHGIHZHU Alzheimer’s-related proteins. The effects reversed once participants returned to their normal eating patterns at the end of the study.

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In a different trial, Craft found that people’s cognitive abilities temporarily decreased—and that EHWDDP\ORLGLQWKHLUVSLQDOÁXLG temporarily increased—following a single high-carb meal. “It’s surprising to see changes in these markers after just one meal,” says Ryan. The question is, how does this happen?


THE PICTURE PANTRY/OFFSET

WHENCRAFTSTARTEDHER research on Alzheimerâ&#x20AC;&#x2122;s some 20 years ago, â&#x20AC;&#x153;the idea that there was an important connection between insulin and the brainâ&#x20AC;&#x201D; let alone insulin and Alzheimerâ&#x20AC;&#x2122;sâ&#x20AC;&#x201D;was viewed as so novel as to be fringe,â&#x20AC;? she says. Instead, researchers were focused on glucose. At the time, neurologists knew that the brains of people with Alzheimerâ&#x20AC;&#x2122;s disease didnâ&#x20AC;&#x2122;t use glucose properly. So Craft designed a small trial that tested whether giving people a boost of glucose via a sugary beverage could temporarily improve their performance on a cognitive test. 6KHZDVKDSS\WRĂ&#x20AC;QGWKDWLW did. But it wasnâ&#x20AC;&#x2122;t for the reason she had expected. When the release of insulin ZDVEORFNHGWKHPHPRU\EHQHĂ&#x20AC;W YDQLVKHG´7KHWUDQVLHQWEHQHĂ&#x20AC;W to memory was tied not to the glucose but to elevations in insulin that happen naturally when people are given glucose,â&#x20AC;? Craft says. Scientists still donâ&#x20AC;&#x2122;t understand why. But they do know that insulin is essential to the hippocampus, a seahorse-shaped structure in which our memories are created. Without adequate insulin, the hippocampus canâ&#x20AC;&#x2122;t access the energy it needs to do its jobâ&#x20AC;&#x201D; and memories canâ&#x20AC;&#x2122;t be recorded HIĂ&#x20AC;FLHQWO\,QVXOLQDOVRDFWVDVD neurotransmitter, a chemical that enables brain cells to communicate

with each other. It modulates the levels of other brain chemicals that interact with memory. It also UHGXFHVLQĂ DPPDWLRQGLUHFWV EORRGĂ RZDQGKHOSVUHSDLUDQG create brain cells. It might seem, therefore, that having extra insulin circulating in your body would be good for your mind. But thatâ&#x20AC;&#x2122;s not the case. When insulin levels in the body are abnormally high, the brain protects itself by restricting how much insulin it can absorb. In the short term, this shields WKHEUDLQIURPWKHĂ XFWXDWLRQV in insulin levels that occur after meals. But when insulin levels are consistently elevated, as they are when youâ&#x20AC;&#x2122;re insulin resistant, this SURFHVVEDFNĂ&#x20AC;UHVDQGDQLQVXIĂ&#x20AC;FLHQWDPRXQWRILQVXOLQUHDFKHV the brain. Ironically, the more insulin there is circulating in the bloodstream, the more likely it is that your brain isnâ&#x20AC;&#x2122;t getting enough of it. Craft isnâ&#x20AC;&#x2122;t ready to say that less insulin in the brain actually causes Alzheimerâ&#x20AC;&#x2122;s disease, in part because Alzheimerâ&#x20AC;&#x2122;s is a highly VSHFLĂ&#x20AC;FWHUP8VXDOO\GLDJQRVHG after death, it means a person had the classic plaques and tangles as well as memory symptoms. And not everyone with age-related memory changes has Alzheimerâ&#x20AC;&#x2122;s. â&#x20AC;&#x153;What weâ&#x20AC;&#x2122;re studying is really the role of insulin in Alzheimerâ&#x20AC;&#x2122;s symptoms,â&#x20AC;? Craft says.

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Could more veggies and fewer refined carbs be the key to keeping your brain sharp? New research points to yes.


CRAFTANDHERTEAMARE now wrapping up a larger version of their original diet trial. Sheâ&#x20AC;&#x2122;s also running a study she believes will prove that an ultra-low-carb diet is superior to the low-fat diet recommended by the American Heart Association when it comes to preserving brain health. 6RIDU&UDIW¡VĂ&#x20AC;QGLQJVRIIHUD possible rationale for why a diet high in processed carbs (which promote insulin resistance) and type 2 diabetes (characterized by insulin resistance) increases the risk of Alzheimerâ&#x20AC;&#x2122;s disease. They provide a plausible explanation for why several recent observational studies have found an association between a relatively low-carb, Mediterranean-inspired eating pattern called the MIND diet and a lower risk of Alzheimerâ&#x20AC;&#x2122;s. Most important, they suggest that each of us can take steps to reduce our risk of developing Alzheimerâ&#x20AC;&#x2122;s, starting with our next meal.

ANNA WILLIAMS/OFFSET

LIKEANYRESPONSIBLE scientist, Craft has caveats. Her studies are ongoing, and she doesnâ&#x20AC;&#x2122;t yet know how powerful the effects of dietary patterns on Alzheimerâ&#x20AC;&#x2122;s risk may be. There is no question, however, that diet can affect our minds, she saysâ&#x20AC;&#x201D; and that the typical American diet doesnâ&#x20AC;&#x2122;t appear to be healthy.

Other researchers are also cautiously optimistic. While these DUHSUHOLPLQDU\Ă&#x20AC;QGLQJVVD\V Martha Clare Morris, a professor of nutritional epidemiology at Rush University Medical Center who studies the role of diet in preventing chronic diseases like Alzheimerâ&#x20AC;&#x2122;s, itâ&#x20AC;&#x2122;s now an â&#x20AC;&#x153;aggressively studiedâ&#x20AC;? area of research, as scientists and hopeful families alike clamor for a cure. â&#x20AC;&#x153;People need to recognize that everything they put in their mouths has an impact on their brains,â&#x20AC;? Craft explains. â&#x20AC;&#x153;Eating poorly and depriving your brain is absolutely going to affect how it functions over time.â&#x20AC;? She knows that some people will be skeptical. â&#x20AC;&#x153;Patients say to me, â&#x20AC;&#x2DC;I ate well and exercised my whole life, and Iâ&#x20AC;&#x2122;m 80 and I have Alzheimerâ&#x20AC;&#x2122;s,â&#x20AC;&#x2122;â&#x20AC;? Craft says. â&#x20AC;&#x153;What I say to them is that if you hadnâ&#x20AC;&#x2122;t done that, you might have gotten Alzheimerâ&#x20AC;&#x2122;s at 60.â&#x20AC;? Her advice: Eat a Mediterraneanstyle diet featuring lots of produce DQGIDWW\Ă&#x20AC;VK$YRLGUHĂ&#x20AC;QHGJUDLQV and processed foods. Exercise. (â&#x20AC;&#x153;Diet and exercise work synergistically,â&#x20AC;? Craft says.) Basically, do everything in your power to avoid becoming insulin resistant. â&#x20AC;&#x153;How diet works in the brain is complicated, but what to do is not,â&#x20AC;? Craft says. â&#x20AC;&#x153;To a large extent, the health of our brains is under our control.â&#x20AC;?

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After my prediabetes diagnosis, I started eating healthier to keep my blood sugar stable.

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You have a “ precondition.” Now what? More people are being diagnosed with diseases they don’t have—yet. When writer Jenny Cook joined their ranks, she decided to dig for the truth about what having a precondition like prediabetes or prehypertension really means for your health.

By Jenny Cook Photographs by Shannon Greer

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HAIR AND MAKEUP BY MARA SCHIAVETTI

t my annual physical last fall, I asked for trouble. I told my doctor I wanted an A1C test, which measures average blood sugar levels over the past 3 months. It’s one of the tests used to diagnose diabetes as well as prediabetes—the first inkling that your body may not be metabolizing glucose properly.

Type 2 diabetes and prediabetes are so prevalent in the United States— 49 to 52% of us have one or the other, and most don’t know it—that some experts, including those at the American Diabetes Association, say everyone over age 45 should be tested. Since I’ve been on the other side of 45 for a while, I asked for the A1C, even though I had no reason to believe there was anything wrong with my blood sugar. My personal stats (weight, diet, cholesterol, fasting blood glucose) have all been healthy, and I don’t have a family history of diabetes. This was one test I thought I would ace. When the results came back a week later, I learned how wrong I’d been: My hemoglobin A1c (HbA1c) was in the prediabetes range. The news made me worried—and bewildered. Was my healthy lifestyle not so healthy? What was I doing (or not doing) that was raising my blood sugar? And what changes did I need to make to keep from


developing type 2 diabetes and the scary complications I knew could come with it, such as heart disease, stroke, and blindness? I decided to dig into the science. What I learned surprised and reassured me. First, â&#x20AC;&#x153;preâ&#x20AC;? doesnâ&#x20AC;&#x2122;t always lead to â&#x20AC;&#x153;d.â&#x20AC;? Whatâ&#x20AC;&#x2122;s more, despite the increase in the number of people being told they have preconditionsâ&#x20AC;&#x201D; not just prediabetes but also prehypertension, preosteoporosis, and moreâ&#x20AC;&#x201D;not all doctors agree that these precursors should be considered health problems. Granted, the predisease trend could have positive results: Learning that your blood sugar or blood pressure has crept up is one thing, but being told that you have prediabetes or prehypertension might be the wake-up call you need to take action. â&#x20AC;&#x153;From my standpoint, it gives you a window of opportunity to make healthier choices in areas like diet and exercise,â&#x20AC;?

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says Elena Barengolts, a professor of medicine at the University of Illinois College of Medicine. But some experts say it also means that people are being labeled as having conditions that might never bother them. That could lead to unnecessary anxiety or side effects from taking unneeded medication. Another downside is that once you have a label, getting rid RILWFDQEHH[WUHPHO\GLIĂ&#x20AC;FXOW says H. Gilbert Welch, author of Less Medicine, More Health and a professor of medicine at the Dartmouth Institute. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s best to have a healthy skepticism when it comes to making diagnoses in people who feel well.â&#x20AC;? Regardless of your take on this trend, odds are youâ&#x20AC;&#x2122;ll be diagnosed with one or more prediseases in your lifetime. Consider this your primer on what it really meansâ&#x20AC;&#x201D;and what you need to do next to stay healthy.

Prediabetes

The American Diabetes Association estimates that 86 million Americans, or more than one in three, have prediabetes. Youâ&#x20AC;&#x2122;re at risk if you are over

40, are overweight, have a family history of diabetes, or had gestational diabetes while you were pregnant. People with certain ethnic backgrounds (including African American, Latino, or

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â&#x20AC;&#x153;

People with prediabetes donâ&#x20AC;&#x2122;t have to take drugs, one expert says. In fact, the largest prevention study done to date found that lifestyle improvements lowered the risk of developing diabetes by 58%.â&#x20AC;? 3DFLĂ&#x20AC;F,VODQGHU DUHDOVRFRQVLGered at high risk, as are women who have PCOS, a hormonal disorder that can affect fertility. There is no universally accepted method for diagnosing prediabetes, says Ike S. Okosun, director of the division of epidemiology and biostatistics at the Georgia State University School of Public Health. The A1C test is becoming common because itâ&#x20AC;&#x2122;s based on a simple blood draw that doesnâ&#x20AC;&#x2122;t require fasting. The lower your result, the better: A score of 5.6% or below is normal, 5.7 to 6.4% means you have prediabetes, and 6.5% or higher points to full-blown diabetes. Finding out that you have prediabetes might seem like youâ&#x20AC;&#x2122;re entering dangerous territory, but research has shown that up to two-thirds of those with prediabetes who implement lifestyle changes over a 5-year period do not go on to develop diabetes. Itâ&#x20AC;&#x2122;s also worth noting that the A1C test can be overly sensitive, Ă DJJLQJPRUHSHRSOHDVKDYLQJ prediabetes than other screenings (such as an oral glucose tolerance test) would.

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The takeaway: Donâ&#x20AC;&#x2122;t ignore the WHVW¡VĂ&#x20AC;QGLQJVEXWGRQ¡WSDQLFLI \RXĂ&#x20AC;QGRXW\RX´IDLOHG¾³DQG hit the pause button before taking meds. â&#x20AC;&#x153;You donâ&#x20AC;&#x2122;t have to take drugs for prediabetes,â&#x20AC;? says Barengolts. The largest prevention study done to date, the US Diabetes Prevention Program (DPP), found that lifestyle improvements lowered the risk of developing diabetes by 58%.

Dodge Diabetes Action Plan â&#x2014;&#x2014; Discuss the pros and cons of the A1C test with your doctor. As I discovered, once youâ&#x20AC;&#x2122;ve had the test, it can be hard not to obsess about the results. If you havenâ&#x20AC;&#x2122;t yet been tested, ask your doctor if you really need to be (and take the quiz at doihaveprediabetes.org to assess your likelihood of having prediabetes). â&#x2014;&#x2014; Keep an eye on the scale. You donâ&#x20AC;&#x2122;t have to drop a lot of weight: Successful participants in the DPP lost 7% of their body weightâ&#x20AC;&#x201D; about 11 pounds if you start at 150. If you need support, consider


I whittled off about 5 pounds, and I now weigh myself every morning to stay on track.


joining the YMCAâ&#x20AC;&#x2122;s version of the DPP (ymca.net/diabetes-prevention). â&#x2014;&#x2014; Get serious about exercise. People in the DPP exercised for 150 minutes a week. Activity helps keep weight off and improve insulin sensitivity, boosting your bodyâ&#x20AC;&#x2122;s ability to use insulin.

staying up late may be one, too, according to research from Korea University College of Medicine. Limiting alcohol, cutting out afternoon caffeine, and powering off electronics at least an hour before bedtime are all smart ways to wind down so you drift off more easily.

â&#x2014;&#x2014; Ask your doctor â&#x2014;&#x2014; Eat more ďŹ berâ&#x20AC;&#x201D; about a vitamin lots more. Itâ&#x20AC;&#x2122;s the Head to bed D blood test. main food source The sunshine for your gutâ&#x20AC;&#x2122;s earlier rather than vitamin may healthy microbes, sleeping in later: aid in glucose which recent studmetabolism. ies suggest can Too lile shut-eye A level of help your body is a risk factor 40 to 50 g/ml control blood is ideal, says sugar. The Instifor diabetes, but Barengolts. tute of Medicine staying up late If youâ&#x20AC;&#x2122;re not recommends at getting enough, least 21 g a day may be one, too.â&#x20AC;? your doctor for women and may recommend 30 for men; most that you take a daily vitamin D of us get only 16. Good sources supplement. include beans, fruit, nuts, seeds, vegetables, and whole grains. â&#x2014;&#x2014; Activate your brown fat. This special type of body fat is a â&#x2014;&#x2014; Give up cigarees. Smoking has burner of calories and glucose. Its been linked to insulin resistance, main function is to generate body and smokers are 30 to 40% more KHDWVRWKHEHVWZD\WRĂ&#x20AC;UHLW likely to develop diabetes than up is to exercise in a coolâ&#x20AC;&#x201D;think nonsmokers are. 62° to 64°Fâ&#x20AC;&#x201D;environment, says *HRUJH/.LQJFKLHIVFLHQWLĂ&#x20AC;F â&#x2014;&#x2014; Get at least 7 hours of sleep a RIĂ&#x20AC;FHUDW-RVOLQ'LDEHWHV&HQWHU night. To aim for more, head to and author of The Diabetes Reset. bed earlier rather than sleepIt may also help to lower your ing in later: Too little shut-eye home thermostat to the mid-60s. is a risk factor for diabetes, but

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Preosteoporosis (aka low bone density or osteopenia)

Some 54 million Americans ages 50 and older have either low bone density or osteoporosis, according to the National Osteoporosis Foundation, and one in two women over age 50 will have a fracture due to osteoporosis. The most accurate way to measure bone density is with a dualenergy x-ray absorptiometry (DXA) scan, a kind of imaging WKDWH[DPLQHVVSHFLĂ&#x20AC;FDUHDVRI the spine and hip bones. In postmenopausal women, results are compared with the bone density of a healthy woman in her 30s (the age of peak bone mass) to generate whatâ&#x20AC;&#x2122;s called a T-score. A T-score between â&#x20AC;&#x201C;1 and â&#x20AC;&#x201C;2.5 indicates low bone mass (osteopenia); a T-score of â&#x20AC;&#x201C;2.5 or lower denotes osteoporosis. Many of us know or have read stories about frail women who break a hip and never fully recoverâ&#x20AC;&#x201D;or, worse, actually die from the complications. So it can be frightening to have a scan and learn that your T-score is lower than â&#x20AC;&#x201C;1. But having mild bone loss is very common and not a disease in and of itself, says -RVKXD-)HQWRQDQDVVRFLDWH professor of family and community medicine at UC Davis Medical Center.

Fight Fractures Action Plan â&#x2014;&#x2014; Donâ&#x20AC;&#x2122;t rush into testing. If your doctor suggests a DXA test before age 65, Fenton recommends asking why. He led a study that revealed that as many as 60% of DXA screenings might be done unnecessarily, meaning on women ages 40 to 64 without any fracture risk factors, such as having a family history of hip fracture or being underweight. Learn about additional risk factors at choosingwisely.org (check â&#x20AC;&#x153;bone-density testsâ&#x20AC;?). â&#x2014;&#x2014; Skip the prescription. A T-score in the preosteoporosis range doesnâ&#x20AC;&#x2122;t warrant taking meds. An analysis in the BMJ estimated that up to 270 women with preosteoporosis would have to be treated for 3 years for one of them to avoid a single vertebral fracture; moreover, these drugs can have side effects including nausea and heartburn. To determine whether you really need medication, ask your doctor about FRAX (shef .ac.uk/FRAX). This fracture-risk predictor tool, developed by the World Health Organization, is designed to identify people who have a high risk of breaking a bone within 10 years and are

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Ballet builds strength, which is good for my bones. I also find it to be a stress reliever.

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OLNHO\WREHQHÀWIURPWDNLQJD drug to slow bone loss. ◗ Step up your exercise routine. Bone responds to external stresses by getting stronger, so try weight-bearing exercise like walking, dancing, weight lifting, and cross-country skiing. It’s also smart to build your core strength and balancing skills, which are crucial for preventing falls. Research from Finland found that 95% of hip fractures were caused by falling—not by fragile bones. Yoga and tai chi can help; ÀQGPRUHLGHDVDWprevention.com/ improve-balance. ◗ Up your intake of bone-building foods. The two most important nutrients for bone health are calcium (1,200 mg daily if you’re

3

over 50; 1,000 mg if you’re age 50 or younger) and vitamin D (600 IU). Rich sources of calcium include low-fat dairy, sardines (which also contain D), leafy greens (kale, collards), salmon with bones (also high in D), and IRUWLÀHGRUDQJHMXLFHDQGFHUHDOV There’s little evidence that calcium supplements, with or without vitamin D, lower the risk of fractures, and some research has linked these pills to an increased risk of heart attack and stroke. ◗ Limit alcohol and don’t smoke. Drinking too much can upset the natural cycle of bone breakdown and buildup. And smoking appears to be as bad for your bones as it is for the rest of your body: Research has shown that smokers tend to have lower bone density.

Prehypertension (aka borderline hypertension)

Just as with prediabetes, a high percentage of American adults (one in three, or 59 million people) have prehypertension—and most are unaware of it. Part of the reason so many are considered prehypertensive is that the healthy blood pressure cutoff points are lower

than ever before: Any measurement higher than 119/79 mmHg but lower than 140/90 is now considered prehypertension. Population studies suggest that people with BP numbers in the prehypertensive range—especially at the upper end—often do end up with hypertension (140/90

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and above) as they get older. And if your blood pressure remains elevated over time, it can lead to heart attack, stroke, heart failure, and kidney disease. â&#x20AC;&#x153;Western societies show a steady increase in blood pressure as people age. But itâ&#x20AC;&#x2122;s not inevitable,â&#x20AC;? says Stephen A. Martin, an associate professor of family medicine and community health at the University of Massachusetts Medical School.

Halt High Blood Pressure Action Plan â&#x2014;&#x2014; Triple-check your numbers. One high reading does not mean you have a problem. White coat syndromeâ&#x20AC;&#x201D;blood pressure spikes caused by anxiety in your doctorâ&#x20AC;&#x2122;s RIĂ&#x20AC;FHÂłLVMXVWRQHRIPDQ\IDFWRUV that can affect your numbers. To get the most accurate reading, donâ&#x20AC;&#x2122;t exercise, eat, smoke, drink alcohol, or have caffeine within 30 minutes before a BP measurement. For 5 minutes before, try to sit calmly, and during the test, NHHS\RXUIHHWĂ DWRQWKHĂ RRUDQG your nondominant arm on an arm rest (so the cuff is at heart level). You should also insist on two measurements, ideally done by a nurse (which can help head off white coat syndrome). If you still think the numbers are too high, get your own monitor and test yourself a few times at home; let your doctor know if thereâ&#x20AC;&#x2122;s a

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discrepancy between your readLQJVDQGWKHLQRIĂ&#x20AC;FHUHVXOWV â&#x2014;&#x2014; Think twice before taking medication. Unless youâ&#x20AC;&#x2122;re at high risk of a heart attack or have already had one, you probably donâ&#x20AC;&#x2122;t need to take a hypertension drug if you make positive lifestyle adjustments, says Martin. â&#x2014;&#x2014; Shed excess pounds. Losing even 5 to 10% of your weight can lower blood pressure by 5 systolic points and 5 diastolic points; going for 10 to 15% may drop BP even further. So if youâ&#x20AC;&#x2122;re at 200 pounds now, getting to 190 can make a difference. â&#x2014;&#x2014; Cut back on the sweet stuff. Sugar (especially high fructose corn syrup) appears to increase blood pressure, possibly because LWFDXVHVLQĂ DPPDWLRQ7KH Dietary Guidelines recommend that no more than 10% of your daily calories should come from added sugar. Sugar (and its equivalents, like dextrose) can hide in surprising places, so check food labels carefully. â&#x2014;&#x2014; Eat like the Greeks. Eating Mediterranean style can help slash your numbers. Fill your plate with vegetables and whole grains, eat smaller amounts of lean SURWHLQVOLNHĂ&#x20AC;VKDQGFKLFNHQDQG switch to healthy fats (found in


YHJHWDEOHRLOVOLNHROLYHVDIĂ RZHU and canola, as well as in avocados, nuts, and seeds). (For more RQWKHQXPHURXVKHDOWKEHQHĂ&#x20AC;WV of this style of eating, see p. 88.)

\RXUYHVVHOVVWLIIHUDQGOHVVĂ H[ible. Nonsmoker? Try to steer clear of secondhand smoke, which has been linked to high blood pressure as well.

â&#x2014;&#x2014; Go easy on the alcohol. One serving of wine or spirits a day for women (two for men) seems WREHQHĂ&#x20AC;WKHDUWKHDOWKEXWTXLW while youâ&#x20AC;&#x2122;re ahead: Downing three or more drinks a day on a regular basis raises blood pressure by 5 to 10 points.

â&#x2014;&#x2014; Move more throughout the day. Exerciseâ&#x20AC;&#x201D;virtually any typeâ&#x20AC;&#x201D; also helps keep blood pressure in check, and long workouts arenâ&#x20AC;&#x2122;t necessary: Divvying up activity into 10-minute chunks appears to work best to lower systolic pressure, according to a small study on people with prehypertension at the Healthy Lifestyle Research Center at Arizona State University in Phoenix.

â&#x2014;&#x2014; If you smoke, find a way to quit. The nicotine in cigarettes ratchets up blood pressure and makes

4

Preâ&#x20AC;&#x201C;skin cancer (aka actinic keratosis)

About one in five Americans will develop skin cancer, making it the most common cancer in the USâ&#x20AC;&#x201D; and experts agree that prevention (in the form of sun safety) and early detection are key. But some skin cancers are â&#x20AC;&#x153;caughtâ&#x20AC;? before theyâ&#x20AC;&#x2122;re really cancer at all. More than 58 million Americans have had one or more of the rough, scaly patches called actinic keratoses (AKs), which dermatologists often refer to as precancers.

Some squamous cell carcinomas (the second-most-common type of skin cancer) start out as AKs. But that doesnâ&#x20AC;&#x2122;t mean everyone with an AK will end up with cancer: Research has shown that about 26% of these spots (which tend to crop up on sun-exposed areas like the head, neck, and forearms) disappear on their own. And only 16% of AKs go on to become invasive cancer, which means theyâ&#x20AC;&#x2122;ve gone deeper than the upper layer of the skin.

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Even dermatologists admit that determining which AKs are truly troublesome is a bit of a guessing game. “We can’t identify which ones will become squamous cell cancers,” says Darrell S. Rigel, a clinical professor of dermatology at New York University Medical Center. So treating an AK might mean preventing skin cancer—or it could mean unnecessary surgery and potential scarring.

Stop Skin Cancer Action Plan ◗ See the right doctor. Not all AKs look alike: They can be scaly, rough, and/or raised; they may be red, brown, or white; and they can show up as one spot or as an area of crusty, discolored skin. Most internists don’t have extensive experience in evaluating them, so it’s important to make an appointment with a ERDUGFHUWLÀHGGHUPDWRORJLVW ◗ Ask your derm to make an educated guess. How likely is it that your AK will turn into cancer? Your doctor can’t say for sure, but certain clues can help. AKs that do go on to become cancer tend to be thicker, with a callus on top and redness surrounding them; sometimes they’ll bleed, says Rigel. Those are generally worth removing, typically with

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cryosurgery (freezing them off with liquid nitrogen). If you have several AKs, your doctor might prescribe a cream to treat them. (You’ll need to apply it at home for several weeks or months, and it may irritate your skin.) If your spots seem less worrisome, your doctor might recommend watchful waiting and a reassessment in a few months. In some cases, a biopsy may help to rule out squamous cell carcinoma. ◗ Follow up regularly. Whether or not you had your AKs removed, view them as a warning that you could have skin cancer in the future. An annual skin check is now the bare minimum; depending on the extent of your symptoms (and other factors, like family history), you may need to see a dermatologist to be monitored twice a year or possibly more often. You’ll also want to be vigilant about doing regular self-exams—with the help of a partner, if possible— to look for suspicious skin changes (such as spots that bleed, grow larger quickly, or don’t heal). ◗ Be extra sun savvy. Once you’ve had one AK, you’re likely to get more. Be sure to use ample amounts of broad-spectrum sunscreen year-round, wear protective hats and clothing, and avoid sun exposure during peak UVB/A hours (10 AM to 4 PM).


I walk wherever I can and always take the stairs. The payoff? My HbA1c is improving!


BYKHALILHYMORE•PHOTOGRAPHSBYCHRISTOPHERTESTANI

FOOD STYLING BY KHALIL HYMORE; PROP STYLING BY KAITLYN DU ROSS

VEGETARIANSWEIGHLESSTHANOMNIVORESDO

studies show—reason enough to skip meat at least once a week. These 6 protein-rich dishes make it deliciously easy.


PROTEIN PACKED Seems crazy, but this meal provides nearly as much slimming protein as a 3-ounce serving of chicken.

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COLORFUL QUINOA BOWLS

ARTICHOKE &CHEESE GALETTE

SERVES4

SERVES8

PREPTIME1

PREPTIME10

hour TOTALTIME 1 hour 30 minutes Heat oven to 425°F. Whisk 6 Tbsp rice vinegar, 1â &#x201E;4 cup white miso, 1â &#x201E;4 cup safďŹ&#x201A;ower oil, and 2 tsp freshly grated ginger in bowl. Coat 2 baking sheets with cooking spray. Toss 14 oz ďŹ rm tofu, pressed dry and cut into 1" cubes, in 1â &#x201E;4 cup of dressing; put on 1 pan. Season 1 lg sweet potato, cut into 1" cubes, and 2 med beets, cut into 1â &#x201E;2" wedges, with salt and pepper; put on other pan. Roast until tofu is crisp and vegetables are tender, 25 minutes. Divide 4 cups cooked quinoa among 4 bowls. Top with tofu; potatoes; beets; 11â &#x201E;2 cups shredded red cabbage; 1 cup halved snow peas; 1 cup cilantro; 2 scallions, sliced; 1 Tbsp sesame seeds; and dressing.

NUTRITION(per serving) 544

cal, 21 g pro, 66 g carb, 12 g ďŹ ber, 17 g sugars, 23 g fat, 2 g sat fat, 608 mg sodium

minutes

TOTALTIME 1 hour 45 minutes

Crust 3â &#x201E;4 c all-purpose ďŹ&#x201A;our 1â &#x201E;2 c whole wheat ďŹ&#x201A;our 1â &#x201E;2 tsp kosher salt 8 Tbsp (1 stick) cold unsalted buer, diced Filling 4 c frozen and thawed artichokes, quartered 1 med shallot, sliced 2 Tbsp chopped fresh thyme 2 Tbsp olive oil 1 Tbsp all-purpose ďŹ&#x201A;our 1 Tbsp lemon zest 1â &#x201E;2 tsp kosher salt 1â &#x201E;2 tsp black pepper 2 oz ComtĂŠ, grated In food processor, pulse ďŹ&#x201A;ours and salt. Add buer; pulse to make coarse meal. Add 3 Tbsp ice water; pulse until combined. Form disk; wrap in plastic. Refrigerate 30 minutes. Heat oven to 375°F. In bowl, combine ďŹ rst 8 ďŹ lling ingredients. On ďŹ&#x201A;oured surface, roll dough 1â &#x201E;8" thick (12" round); place

on parchment-lined baking sheet. Sprinkle with half the cheese; top with ďŹ lling, leaving 2" border. Fold dough over ďŹ lling, then pleat. Top with remaining cheese. Bake until golden, 40 minutes. Cool before slicing. NUTRITION(per serving)

357 cal, 8 g pro, 29 g carb, 6 g ďŹ ber, 2 g sugars, 24 g fat, 12 g sat fat, 404 mg sodium


CLEAN COMFORT Whole wheat flour and loads of veggies in this pie fill you up without filling you out.

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115


RIGATONIWITH PISTACHIOPESTO SERVES6 â&#x20AC;˘ PREPTIME5

minutes â&#x20AC;˘ TOTALTIME 25 minutes

3â &#x201E;4 lb whole wheat rigatoni 1 c grated Pecorino Romano + more for serving 1â &#x201E;2 c shelled pistachios + more, chopped, for serving 1â &#x201E;2 c fresh mint

1â &#x201E;4 c fresh parsley 1â &#x201E;4 c chopped chives + more for serving 1â &#x201E;3 c extra virgin olive oil Prepare pasta per package directions. Reserve 1 cup pasta water before draining.

Pulse cheese, pistachios, mint, parsley, and chives in food processor while drizzling in oil and 1â &#x201E;2 cup of the pasta water in steady stream. If necessary, add remaining pasta water, 1 Tbsp at a time, until ďŹ&#x201A;uid but not runny. Transfer pesto and pasta to bowl and toss to coat. Serve with additional cheese, pistachios, and chives. NUTRITION(per serving)

467 cal, 15 g pro, 46 g carb, 6 g ďŹ ber, 3 g sugars, 24 g fat, 6 g sat fat, 416 mg sodium

SKINNY PASTA Healthy fats from olive oil, plus fiber from whole grain pasta, make this a clean eaterâ&#x20AC;&#x2122;s dream.


MOROCCAN CAULIFLOWER POTROAST

head cauliďŹ&#x201A;ower so it sits ďŹ&#x201A;at; score boom with an SERVES6 X. Brush with 11â &#x201E;2 tsp olive PREPTIME10 minutes oil; coat with spice rub. Heat TOTALTIME 1 hour 15 minutes 11â &#x201E;2 tsp olive oil in heavy pot over medium heat. Add 1 onion, sliced into 1â &#x201E;2" wedges, Heat oven to 375°F. In bowl, and 1 clove garlic, sliced. combine 2 tsp ground Cook until onion begins to coriander, 11â &#x201E;2 tsp ground soen, 5 minutes. Add 1 can cumin, 11â &#x201E;2 tsp chili powder, (15 oz) chickpeas, rinsed and 1 tsp turmeric, 3â &#x201E;4 tsp sugar, drained, and 3 Tbsp raisins. 1â &#x201E;2 tsp cinnamon, 1â &#x201E;2 tsp kosher salt, and 1â &#x201E;2 tsp black Cook 3 minutes more. Add 2 cups reduced-sodium pepper. Slice stalk from 1 lg

vegetable broth, simmer, and place cauliďŹ&#x201A;ower into pot, spice side up. Cover. Bake 30 minutes. Remove cover; bake until cauliďŹ&#x201A;ower is tender, 25 to 30 minutes more. Slice cauliďŹ&#x201A;ower into wedges and serve with chickpea mix and liquid. NUTRITION(per serving)

136 cal, 6 g pro, 22 g carb, 6 g ďŹ ber, 7 g sugars, 4 g fat, 0.5 g sat fat, 379 mg sodium

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117


SOFRESH

SOGREEN Get a dose of fat-burning coconut oil with this herb- and veggie-packed soup.


THAIGREENCURRYSOUP SERVES4 â&#x20AC;˘ PREPTIME10

minutes â&#x20AC;˘ TOTALTIME 40 minutes

Trim 1 lb asparagus, set stalks aside, and coarsely chop ends. In pot, heat 2 tsp coconut oil over medium-high heat. Add 1 sm onion, chopped; 1" piece fresh ginger, peeled and chopped; and asparagus ends. Cook until veggies soen, 5 minutes. Add 1 qt reduced-sodium

vegetable broth, 1 can (13.5 oz) light coconut milk, and 1 Tbsp Thai green curry paste. Boil, reduce to simmer, and cook until veggies are tender, 8 minutes. Add 5 oz fresh spinach and 5 oz (half of 10 oz bag) frozen peas, thawed; cook until spinach wilts. Remove from heat, process in batches in blender, and season with 1â &#x201E;2 tsp kosher salt and 1â &#x201E;2 tsp black pepper. Cut asparagus stalks into 1" pieces. Heat 2 tsp coconut oil in skillet over medium-high heat. Add stalks; 1 cup snap peas, trimmed and halved; and remaining peas. SautĂŠ until crisp-tender, 3 minutes. Serve soup topped with veggies and fresh mint. NUTRITION(per serving)

258 cal, 10 g pro, 29 g carb, 9 g ďŹ ber, 11 g sugars, 11.5 g fat, 9 g sat fat, 609 mg sodium

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119


SPAGHETTISQUASHBOWLS SERVES4 â&#x20AC;˘ PREPTIME10 TOTALTIME

minutes 1 hour 20 minutes

2 sm spaghei squashes (about 3 lb each), halved and seeded 16 oz part-skim ricoa 10 oz frozen chopped spinach, thawed and squeezed dry 1â &#x201E;4 c sliced pied kalamata olives 2 Tbsp chopped fresh oregano 4 tsp lemon zest 4 tsp olive oil 1â &#x201E;2 tsp kosher salt 1â &#x201E;2 tsp black pepper 4 tsp pine nuts, toasted 1 oz Pecorino, shaved Heat oven to 425°F. Place squash halves, cut side down, on sheet pan. Add 2 cups water and cover tightly with foil. Bake until

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squash is tender, 30 minutes. Cool slightly. Using fork, scrape squash flesh into bowl. Stir in ricoa, spinach, olives, oregano, zest, oil, salt, and pepper. Divide mixture among 4 squash halves and bake until bubbly, 20 minutes more. Garnish with pine nuts and Pecorino before serving. NUTRITION(per serving)

387 cal, 20 g pro, 24 g carb, 5 g ďŹ ber, 5 g sugars, 25 g fat, 8 g sat fat, 916 mg sodium


ONE-DISH WONDER This supereasy veggie “pasta” crushes hunger with just a few calories while scoring big in the delicious department.


Pets

Sneezy, Wheezy Pets Could allergies be pestering your pal?

LAURA STOLFI/STOCKSY. ILLUSTRATION BY JESSICA KUSUMA

BYKARENASP

Scratching is one of the signs that your furry friend may be too sensitive.

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If You Purchased Certain Glucosamine and Chondroitin Joint Supplements Manufactured by Rexall Sundown, You Can Receive Money from a Class Action Settlement. A class action settlement has been preliminarily approved in Pearson, et al. v. NBTY, Inc., et al., No. 1:11-cv-07972 (N.D. Illinois). Your rights may be affected by this settlement. Plaintiffs say that glucosamine/chondroitin joint supplements manufactured or sold by Rexall Sundown, Inc. or NBTY, Inc. or their afiliates (“Rexall”) do not provide certain beneits claimed in the labeling. The Court has not decided in favor of either side. Rexall stands by the products. Rexall has agreed to a settlement, including labeling changes and a $7,500,000 fund (“the Fund”), plus an additional $1,500,000 for notice and administration of the settlement, in order to avoid the expense, inconvenience, and risk of litigation. The Fund will be used to pay eligible claims, attorneys’ fees and expenses (not to exceed $2,500,000), Class Representative awards (up to $5,000 each), and notice and administration costs (if they exceed $1,500,000).

Who Is A Class Member? The Class includes all consumers who purchased certain joint supplements sold or manufactured by Rexall under various brands (“Covered Products”). This is only a summary. Speciic dates and areas of sale apply. For a complete list of all products covered by this settlement, visit the website, or write to the address at the bottom of the notice.

What Does the Settlement Provide to Class Members? You will receive $8.00 per bottle of Covered Product purchased, up to a maximum of thirteen (13) bottles, or $104.00 per household. If money is available in the Fund after claims and other payments are made, it will be distributed pro rata, up to a maximum of $200 per household. Any remaining funds after that are to be paid to the Orthopedic Research and Education Foundation.

What do you need to do? To get money, you must submit a claim form, post-marked or submitted online by September 28, 2016.Visit the website, or call the number below to obtain a claim form. If you already submitted a claim in the previous settlement, you can – but are not required to – submit a new claim form; you will receive compensation based upon the highest number of bottles from either claim. Please visit the website for complete details on how this new settlement affects you. To exclude yourself from the settlement class, you must submit a written exclusion postmarked by May 26, 2016. You will not receive any money, but you retain your right to sue on your own regarding these claims. Even if you excluded yourself from the previous settlement, you must submit a new letter of exclusion for this settlement. If you do not exclude yourself, you can object to the terms of the settlement. If you wish to object to the settlement, you must submit a written objection postmarked by May 26, 2016. Instructions on how to exclude yourself or object can be found on the website. If you do nothing, you will not receive any money and you will be bound by the terms of the settlement. All members of the Settlement Class who do not exclude themselves will release any claims, including some future claims, related to the Covered Products. A inal hearing will be held on June 30, 2016 at 9:30 a.m. at the Everett McKinley Dirksen United States Courthouse, 219 South Dearborn Street, Chicago, Illinois 60604, to determine the fairness, reasonableness and adequacy of the settlement and to award attorneys’ fees and costs. The motions for attorneys’ fees and costs and Class Representative awards will be posted on the website after they are iled. You may attend the hearing, but you do not have to. For detailed information and notices, including a complete description of the Covered Products, visit www.GlucosamineSettlement.com, or write to: Glucosamine Settlement c/o Settlement Administrator, P.O. Box 170, Philadelphia, PA 19105-0170, or call (888) 972-6583.

www.GlucosamineSettlement.com


Pets Itchy Indicators Symptoms include sneezing, coughing, and/or itching from allergens OLNHSROOHQJUDVVHVĂ HDVRUGXVW mites. Food allergy symptoms include chronic ear infections and gastrointestinal troubles. Tests are DYDLODEOHWRĂ&#x20AC;QGWKHVRXUFHRI\RXU petâ&#x20AC;&#x2122;s allergiesâ&#x20AC;&#x201D;the most reliable are a blood test for environmental allergens and a saliva test for food sensitivitiesâ&#x20AC;&#x201D;but as with humans, they arenâ&#x20AC;&#x2122;t always accurate in the long run. Vets often rely on sympWRPLGHQWLĂ&#x20AC;FDWLRQDQGKRZDSHW responds to treatment to help with diagnosis.

B

rody was just over a year old when he started getting ear infections and itchy paws. After multiple tests, the pup was diagnosed with pollen, grass, and cat allergies, according to his human, Kristy Baker of Kirkland, WA. Brodyâ&#x20AC;&#x2122;s not alone. â&#x20AC;&#x153;Every year Iâ&#x20AC;&#x2122;m treating more allergic pets, but itâ&#x20AC;&#x2122;s unclear just whatâ&#x20AC;&#x2122;s causing the uptick,â&#x20AC;? says Carrie Donahue, a veterinarian in Madison, WI. We do know that allergies usually develop in pets under age 2, though they can pop up later with lifestyle changes. Purebreds are most at risk, as sensitivities can be genetic, says Eva Evans, a veterinarian in Nashville. Hereâ&#x20AC;&#x2122;s how to sniff out sensitivitiesâ&#x20AC;&#x201D;and bite back.

124

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+RSSLQJĂ HDVDUHXVXDOO\WUHDWHG with topical preventives, while antihistamines are given as needed for other allergens in nature, Evans mentions. Steroids may be used if other treatments donâ&#x20AC;&#x2122;t work, but the meds can cause liver disease and diabetes with long-term use. Allergy shots can also provide relief, but they may take up to 2 whole years to provide results, Evans says. For food allergies, your vet will suggest a special diet for your pet for 6 weeks. If symptoms donâ&#x20AC;&#x2122;t improve, youâ&#x20AC;&#x2122;ll try diet after diet until relief is found. Allergy shots worked for Brody. â&#x20AC;&#x153;His symptoms arenâ&#x20AC;&#x2122;t gone, but theyâ&#x20AC;&#x2122;re more manageable,â&#x20AC;? says Baker. Thereâ&#x20AC;&#x2122;s just one hitch: keeping Brody away from his best friend and allergen, the family cat.

CHRISTINA KILGOUR/STOCKSY. ILLUSTRATION BY JESSICA KUSUMA

Sensitivity Solutions


FIRM & FLATTEN YOUR BELLY— utes in 10 min

From Prevention

Ready to lose your belly and tone your body? Start your 10-minute transformation at prevention.com/bellyfix.

A NIEN W F I T 10 DV D

Lisa toned and strengthened her core in just 30 days. You’re next.

PHOTOGRAPH BY JAMES FARRELL


Answers â&#x20AC;˘DR ANDREWWEIL THE INTEGRATIVE MD ON...

Turmericâ&#x20AC;&#x2122;s DQWLLQĂ DPPDWRU\DQG DQWLR[LGDQW SRZHUVVHHP WRSURWHFW DJDLQVWFHUWDLQFDQFHUVDQG $O]KHLPHU¡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is founder and director of the Arizona Center for Integrative Medicine and a clinical professor of medicine at the University of Arizona. Send your questions for Dr. Weil to askdrweil@prevention.com.

126

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HELEN RUSHBROOK/STOCKSY. ILLUSTRATION BY LAUREN NASSEF

Should I cook with turmeric or take supplements?


Thanks to BetterWOMAN, Iâ&#x20AC;&#x2122;m winning the battle for Maria Rodale Chairman and Chief Executive Officer

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Robert Novick SVP, International, Business Development and Partnerships

Joyceann Shirer SVP, Marketing

Renee Appelle VP, Corporate Sales

Gail Gonzales VP, Publisher, Rodale Books

J.I. Rodale Founder, 1942â&#x20AC;&#x201C;1971

We inspire health, healing, happiness and love in the world. Starting with you.

Frequent nighttime trips to the bathroom, embarrassing leaks and the inconvenience of constantly searching for rest rooms in public â&#x20AC;&#x201C; for years, I struggled with bladder control problems. After trying expensive medications with horrible side effects, ineffective exercises and undignified pads and diapers, I was ready to resign myself to a life of bladder leaks, isolation and depression. But then I tried BetterWOMAN. When I first saw the ad for BetterWOMAN, I was skeptical. So many products claim they can set you free from leaks, frequency and worry, only to deliver disappointment. When I finally tried BetterWOMAN, I found that it actually works! It changed my life. Even my friends have noticed that Iâ&#x20AC;&#x2122;m a new person. And because itâ&#x20AC;&#x2122;s all natural, I can enjoy the results without the worry of dangerous side effects. Thanks to BetterWOMAN, I finally fought bladder control problems and I won!

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dations you find in Prevention to be checked thoroughly for accuracy and supported by the opinions of leading experts and up-to-date research. Get your doctorâ&#x20AC;&#x2122;s approval before beginning any exercise or dietary program. Prevention (ISSN 0032-8006) is published monthly by Rodale Inc. Vol. 68, No. 5. Office of publication is 400 S. 10th St., Emmaus, PA 18049; (800) 813-8070. Copyright 2016 by Rodale Inc. Periodicals postage paid at Emmaus, PA, and at additional mailing offices. Postmaster (US): Send address changes to Prevention, PO Box 26299, Lehigh Valley, PA 18002-6299. In Canada: Postage paid at Gateway, Mississauga, Ontario. Canada Post Publication Mail Agreement Number 40063752. GST#R122988611. Return undeliverable Canadian addresses to Prevention, 2930 14th Ave., Markham, Ontario L3R 5Z8. All rights reserved. Prevention is a registered trademark of Rodale Inc. Subscribers: If the postal authorities alert us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within 18 months. Reader Preference Service: We occasionally make our mailing list available to other companies whose products or services might interest you. If you prefer not to be included, write to Prevention Customer Service, PO Box 26299, Lehigh Valley, PA 180026299. Printed in the USA. Licensing and reprints: Contact Nick Iademarco at (877) 652-5295 ext. 102 or niademarco@wrightsmedia.com.

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Steal This Recipeâ&#x20AC;˘AMANDAHAASâ&#x20AC;&#x2122;SSTEAK&SALAD

FROM PASTURETO PERFECTION This simple steak and salad PHDOIURPDQWLLQĂ DPPDWRU\ expert and chef Amanda Haas strikes the ideal balance RIKHDOWK\DQGKHDUW\ZLWK pasture-raised beef full of omega-3 fats and seasonal vegJLHVORDGHGZLWKDQWLR[LGDQWV

GRILLED RIB EYE & SUMMER SUCCOTASH serves totaltimeďš&#x2022;1 hour 5 minutes  Pat dry 1 lb pasture-raised boneless rib eye steak, brush with olive oil, and season with salt and pepper. In bowl, whisk 1â &#x201E;4 cup olive oil; 3 Tbsp lime juice; 3 Tbsp chopped basil; 1 shallot, minced; 1 Tbsp sherry vinegar; 1 Tbsp Dijon mustard; 1 Tbsp honey; and salt and pepper to taste. Prepare grill for high heat. Slice 3 zucchini and 2 summer squash lengthwise into 1â &#x201E;2" strips; halve and destem 2 bell peppers. Coat veggies in olive oil. Grill zucchini and squash 2 minutes per side, then transfer to cuing board. Grill peppers, turning, until blistered; put in bowl and cover with wrap. Grill steak until seared, 3 to 4 minutes per side for medium-rare. Let rest 5 minutes, then slice across grain. Remove skin from peppers. Dice grilled veggies; toss with 2 cups halved cherry tomatoes, 1 cup blanched edamame, and dressing. Serve with steak.

AMANDAHAAS is the culinary director for Williams-Sonoma and manages the companyâ&#x20AC;&#x2122;s test kitchen and cooking classes. Sheâ&#x20AC;&#x2122;s also author of The AntiInflammation Cookbook, which features recipes made with healthy wholefood ingredients shown by research to reduce the risk of chronic disease.

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MAY  PREVENTION COM

ERIN KUNKEL. ILLUSTRATION BY LAUREN NASSEF

NUTRITION (per serving) 524 cal, 32 g pro, 29 g carb, 7 g ďŹ ber, 15 g sugars, 32 g fat, 6.5 g sat fat, 364 mg sodium


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Prevention may 2016  
Prevention may 2016  
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