Good Housekeeping 30-Day Fresh Start Guide

Your

30-DAY Fresh Start

Easy little ways to Grow

Guide

Healthier & Happier

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FR ES H

S TA R T S I was never a very sporty kid. I did love to swim at my grandma’s cottage — I learned to water-ski there, and I also downhill-skied almost every weekend with my family.

But when I went off to college, I lost all connection to that childhood activity. Skiing seemed too expensive, I had to work through the summers and I had never really developed any sort of fitness routine. By age 30, I was terribly out of shape — at a time when bad habits start catching up with a person! I knew I needed to do something, but had no clue where to start. What about yoga? Isn’t everyone a fan?

Turns out, not me: It feels like soooo much work (eek!).

I tried various other fitness programs and even a couchpotato-to-marathon course, but nothing stuck. Then I discovered Pilates. I always look forward to going, which at the end of the day is probably the most important thing, because that’s why I stick with it. For that same reason, this issue is packed with happy little changes that are easy to make.

I wish you the calmest, coziest, most well-rested New Year!

Jane Francisco

Editor in Chief, Good Housekeeping

TA B L E O F CONTENTS WA K E U P …with an awesome cup of joe each and every morning. Our no-fail tips are the secret to the perfect pour-over.

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FOCUS Keep forgetting the oat milk at the grocery store?

Try a goofy little move that could boost your memory for up to a week.

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SCHEDULE S U CCE SS

Table: Quentin Bacon. All other images: Mike Garten.

Starting a new goal on this day of the week ups your chances of achieving it.

E AT W E L L

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Try comfort food recipes that are as yummy

S AY “ W H O A ! ”

as your regulars, but have healthy twists. Genius!

These tips for finding more awesomeness in the world (it’s all around you!) can boost your mood and health.

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SPEED-CLEAN Your house deserves a fresh start too!

Our expert tricks will get it sparkling in no time.

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YOUR

Happiest New Year STARTS…NOW!

Your goal: Choose at least one new idea to try every day this month

WELLNESS

SAVOR CITRUS SEASON These beloved fruits will add zest to any dish and give you a dose of immune-protecting vitamin C. LIME

This is best squeezed over seared or broiled beef and chicken.

PINK GRAPEFRUIT

RED GRAPEFRUIT

It’s naturally sweeter than the pink variety and can be diced as a relish for fish or shrimp.

BLOOD ORANGE

Perfect paired with spinach salad or in fun cocktails like palomas, margaritas and winter spritzes.

CLEMENTINE

Dip pieces in chocolate and freeze for a chilly winter dessert.

Citrus: Mike Garten. Kettle: Mike Garten, prop styling by Alex Mata.

Sprinkle with sugar and broil until it caramelizes. Heat helps bring out the sweetness.

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KITCHEN APPLIANCES LAB

MOOD

share b e au t i f u l things Jot down nine delightful moments you notice today — three in nature (like sparkling snowflakes), three in people’s behavior (like a friendly smile), three from pretty much anywhere (even an exquisitely plated meal). This quick exercise can boost happiness for a full month, a Swiss study showed.

“Appreciating beauty provokes positive emotions,” says study author Sara Wellenzohn, Ph.D., of the University of Zurich.

SKILL BUILDING

Make amazing coffee Follow our Kitchen Appliances & Technology Lab’s guide to the perfect pour-over — and start every morning satisfied.

fresh 1 Buy whole beans.

Look for heat-sealed bags like those from Stumptown (from $15), which lock in flavor, and always remember to check date stamps. In general, the darker the roast, the lower the caffeine level.

on demand.

2 Grind Wait until it’s time to

brew, then use a grinder (try Oxo’s Conical Burr, $99) with settings that match the method, like coarse for French press or fine for espresso. In a pinch, use your blender.

the 3 Watch water temp. The

secret to the best cup is keeping the water piping hot — between 195°F and 205°F. Fellow’s kettle (above) has a built-in thermometer so you’ll know when it reaches the ideal temp.

away.

4 Pour Place a Lab-fave

Melitta cone (from $15) with a filter on your cup and add water over the grinds. Use 2 Tbsp coffee per 6 oz H2O and brew for 2 to 3 minutes for a standard mug.

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NUTRITION

NUTRITION LAB

Cottage cheese + pineapple + unsweetened coconut flakes

Almond butter + pomegranate seeds + chia seeds

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SNACK HEALTHIER — AND ACTUALLY FEEL SATISFIED Fresh produce is your BFF when it comes to bites that are packed with filling fiber.

GH Nutritionist-Approved Pick Cosmic Crisp apples are extra crunchy, and we like them sliced into rings and topped with a hit of protein and healthy fat, as in these four easy open-faced apple “sandwiches.” The combo will keep you full until your next meal.

PB + semisweet chocolate chips + sliced banana

Mashed avocado + watercress + lemon zest

Healthy snacks: Mike Garten, food styling by Christine Albano, prop styling by Cate Geiger Kalus. Candle: Mike Garten.

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MINDFULNESS

D o. O n e .

Thing.

At . A . T i m e .

PRODUCTIVITY

Act out your to -do list

HAPPINESS

Scent your space

Because smell is associated with the parts of the brain that process emotion and store memories, certain aromas can affect mood, says olfactory expert Rachel Herz, Ph.D., author of The Scent of Desire.

Research shows that vanilla makes people more relaxed and joyful (mmm, baking), while peppermint can boost energy and lavender can zap stress.

You have a ton to keep track of, but a little drama could help: A study published in the journal Neuro­psychology studied the prospective memory — which helps people recall things they need to do — of nearly 100 participants, ages 18 to 87. In all age groups, people remembered tasks better when they mock-performed them beforehand. So if you need to buy toilet paper, pretend to take a pack off a shelf before you leave home. “It may feel odd, but it really helps,” says lead study author Antonina Pereira, Ph.D. “It can have positive effects on memory a week later, and perhaps even longer.”

Multitasking doesn’t make you more efficient, but it does stress you out, says mindfulness expert Pedram Shojai, author of The Art of Stopping Time.

“If your focus is fragmented, you’ll likely find yourself getting anxious as new items come up when old ones are still incomplete,” he says. Instead, he suggests, organize your activities into chunks of time, such as kid time and cooking time, then “commit to being focused in that allotted time and see what happens.”

Eat COMFORT FOODlite!

Simple swaps and clever cooking make these hearty favorites healthier

LEN TIL “ BOLOGN ESE SPAGHET TI” Active 25 min. | Total 40 min.

1. In food processor, pulse together garlic, onion, carrot and mushrooms until finely chopped.

2. Heat oil in large skillet on medium. Add chopped vegetables, oregano, red pepper flakes and 1/4 tsp each salt and pepper and cook, covered, stirring occasionally, until tender, 4 to 5 min. Add beef and cook, breaking up with wooden spoon, until browned, 10 to 12 min.

3. Stir in tomato paste and cook 1 min. Add tomatoes (and their juices), crushing with hands as you add to skillet. Add lentils, 2 cups water and 1/4 tsp each salt and pepper; simmer until lentils are tender, 15 to 20 min.

4. Meanwhile, cook pasta per pkg. directions. Drain and toss with sauce. Top with pine nuts and pecorino if desired.

SERVES 6 About 535 cal, 14 g fat (3 g sat), 27 g pro, 380 mg sodium, 75 g carb, 10 g fiber

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Spaghetti, stew and cassoulet: Mike Garten. Food styling: Christine Albano. Prop styling: Cate Geiger Kalus.

2 cloves garlic 1 small onion, chopped 1 medium carrot, chopped 6 oz button mushrooms 1 Tbsp olive oil 1/2 tsp dried oregano 1/4 tsp red pepper flakes Kosher salt and pepper 8 oz ground beef (at least 90% lean) 1 Tbsp tomato paste 1 (14-oz) can whole tomatoes 1/2 cup dried red lentils 1 lb spaghetti 1/3 cup toasted pine nuts Grated pecorino cheese, for serving

FI V E-SPICE BEEF STEW Active 1 hr. | Total 2 hr. 30 min.

2 lbs boneless beef bottom round, trimmed and cut into 2-in. chunks Kosher salt and pepper 2 Tbsp canola or vegetable oil 4 cups low-sodium beef broth 4 medium shallots, quartered 3 cloves garlic, finely chopped 1 2-in. piece ginger, finely chopped 1 tsp Chinese five-spice powder 3 star anise pods 1 small cinnamon stick 2 Tbsp tomato paste 12 oz medium carrots (about 3), peeled and cut into 1-in. pieces 12 oz medium parsnips (about 3), peeled and cut into 1-in. pieces 2 small purple-topped turnips, cut into 1-in. pieces 1 15-oz can crushed tomatoes 1 bunch spinach, thick stems discarded 2 Tbsp fish sauce 1 Tbsp lime juice Cilantro and thinly sliced red chile, for topping 1. Heat oven to 325°F. Season beef with 1/2 tsp each salt and pepper.

Heat 1 Tbsp oil in large Dutch oven on medium-high. Working in batches, cook beef, turning

occasionally, until browned, 6 to 8 min. Transfer to bowl; repeat with remaining beef.

2. Add 1/2 cup broth to pot and cook, scraping up any browned bits, 1 min.; transfer juices to bowl with beef.

3. Lower heat to medium and add remaining Tbsp oil to pot along with shallots and cook, stirring occasionally, until golden brown, 3 to 4 min. Add garlic, ginger, five-spice powder, star anise and cinnamon and cook, stirring, 2 min.

4. Stir in tomato paste and cook 1 min. Return beef and juices to pot along with carrots, parsnips, turnips, tomatoes and remaining 31/2 cups broth. Bring to a boil, then cover and bake until beef is very tender, 11/2 to 2 hr.

5. Remove from oven and discard star anise and cinnamon.

Stir in spinach, fish sauce and lime juice. Serve topped with cilantro and chile.

SERVES 6 About 365 cal, 12 g fat (2.5 g sat), 41 g pro, 950 mg sodium, 28 g carb, 7 g fiber

SAUSAGE- C AU LIFLOW ER C A SSOU LET Active 30 min. | Total 1 hr.

1 Tbsp plus 1 tsp olive oil 12 oz sweet Italian sausages, casings removed 3 cloves garlic, finely chopped 1 medium onion, finely chopped 2 tsp thyme leaves 1 cup semi-pearled farro 1/2 large head cauliflower, cored and sliced 21/2 c ups low-sodium chicken broth

1 15-oz can low-sodium white beans, rinsed 1 cup flat-leaf parsley leaves Kosher salt and pepper 1/4 cup panko (Japanese-style breadcrumbs) 1/3 cup finely grated Parmesan cheese 1. Heat 1 Tbsp oil in lg. cast-iron skillet on medium and cook sausage, breaking up with spoon until browned around edges, 5 to 6 min.

2. Add garlic, onion and 1 tsp thyme; cook, stirring occasionally, 5 min.

3. Add farro, cauliflower and broth and bring to a boil. Reduce heat and simmer, stirring occasionally, until farro is tender, 28 to 30 min.

Stir in beans, parsley and 1/4 tsp each salt and pepper.

4. Heat broiler. Combine panko with remaining tsp oil and thyme, then toss with Parmesan; sprinkle over bean mixture. Broil until golden brown and bubbling around edges, 2 to 3 min.

SERVES 6 About 460 cal, 23 g fat (8 g sat), 22 g pro, 670 mg sodium, 43 g carb, 9 g fiber

F U DGY BEET BROW N IES Active 20 min. | Total 50 min.

1. Heat oven to 350°F. Butter 8-in. square baking dish and line bottom with parchment, leaving overhang on each side. Butter parchment.

2. Melt chocolate and 1/2 cup butter in med. saucepan on low, stirring occasionally, until smooth.

Remove from heat, let cool slightly, then whisk in sugar, beets, vanilla, espresso powder and salt.

Whisk in eggs one at a time until fully incorporated. Fold in flour until just combined.

3. Pour batter into prepared baking dish and bake until knife inserted in center comes out clean or with just a few moist crumbs attached, 30 to 35 min. Let cool in pan 10 min., then use overhangs to transfer to cutting board.

Cut into 16 squares.

MAKES 16 About 160 cal, 11 g fat (6.5 g sat), 3 g pro, 55 mg sodium, 16 g carb, 2 g fiber

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Brownies: Mike Garten, food styling by Christine Albano, prop styling by Cate Geiger Kalus. Wine: Getty Images.

1/2 cup (1 stick) unsalted butter, plus more for pan 6 oz bittersweet chocolate, chopped 1/2 cup firmly packed brown sugar 8 oz cooked peeled whole beets (about 4 small beets), pureed in blender or food processor 1 tsp pure vanilla extract 1 tsp espresso powder 1/4 tsp kosher salt 2 large eggs, at room temp 1/2 cup white whole-wheat flour

MINDFULNESS

f l oat yo u r s t r e s s away

TGIF! Get into a weekend mindset with this easy de-stressor from certified midwife Casey Selzer: “Picture each stressful thought as a bubble on a river and watch it float downstream.” If it helps women get through labor, surely it can help you get through today.

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WELLNESS LAB

FITNESS H E A RT H E A LT H

Sip red wine at happy hour

You’ve made it through your first week back — woo-hoo!

Revel in your success with a cabernet sauvignon from Chile or Argentina. “Grapes grown at higher altitudes have many times the polyphenols and proanthocyanidins of those grown in warmer climates, which means they’re healthier for your heart,” says cardiologist Suzanne Steinbaum, D.O.

SKILL BUILDING

T ry S o m e t h i n g Wac k y If you’ve got a speech to memorize or a skill to master, doing something novel and engaging (e.g., silly dancing, working on a puzzle) immediately beforehand or afterward will help etch that fresh info into your memory, shows a recent study.

“Attention-grabbing activities release dopamine, which signals your neurons to consolidate memories for better recall,” says Robert Greene, M.D., Ph.D., a professor of psychiatry and neuroscience at the University of Texas Southwestern Medical Center. The ideal excuse to plug in Guitar Hero at work!

Feel Fitter in 10 Minutes “Thinking you have to go to the gym for an hour a day is overwhelming, and it’s a quick way to burn out,” says Nora Minno, a Daily Burn 365 trainer. In fact, doing micro sessions — 10 squats in the morning, a 10-minute walk at lunch — might be more effective than attempting marathon ones, because you’re more likely to follow through.

“Little workouts can really add up,” Minno says.

STRESS RELIEF

Get a plant

Plant and chores: Mike Garten.

Swing by the garden center after brunch this weekend. Just the presence of indoor plants can lower human stress levels, research shows, and one study found that actively caring for plants calmed the autonomic nervous system and lowered blood pressure. And when people work near plants, they report greater concentration, satisfaction and perceived air quality.

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SUCCESS

i t ’ s m a k e ov e r m o n day !

By now, 29% of us have blown our resolutions, research suggests.

Don’t despair! Hit restart by launching a new goal on any old Monday — ahem, like today — to get a fresh-start effect that can put you right back on track. “Days that feel like a beginning may make us feel more confident in our ability to change and pursue goals, because they allow us to feel separated from past imperfections,” says Hengchen Dai, Ph.D., a professor of organizational behavior.

Yesterday was the old you. Today, you’re smarter and stronger — and you’ve totally got this.

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TIME MANAGEMENT

Dump the chores Money can’t buy happiness — but it can buy time, which is the next best thing. A large 2017 study found that people who spent money on time-saving services, such as using GH Lab–tested TaskRabbit to get someone to clean out the garage, obtained greater life satisfaction and happiness than those who shelled out for material goods. If money is tight, take on the least favorite chore of a friend and have them do the same for you.

G e t E xc l u s i v e Ac c e s s to m o r e g r e at c o n t e n t !

Join the GH+ Club to unlock unlimited access to our website, member-only deals, invites to virtual learning events, downloadable mini guides, product-testing opportunities — and more! For information and to sign up, head to goodhousekeeping.com/go/join.

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TECHNOLOGY LAB

MOOD

H av e F u n W i t h Yo u r Pa s swo r d s Rather than using your usual string of characters to unlock device screens (you know you always forget them anyway), have your passwords do double duty by making you both more secure and happier. “Choose mantra words like ‘serenity,’ ‘peace’ and ‘patience,’ ” suggests executive coach Karen Elizaga.

“Every time you log in, you’ll get a little hit of inspiration.”

Add numbers and symbols and capitalize letters randomly for safety, suggests the GH Tech Lab.

LONGEVITY

STRESS RELIEF

Ditch distraction All the buzzing and pinging from your phone can add to stress and anxiety.

Simple fix: Turn off news and social media alerts — you can look at them intentionally later.

This way you’ll be more calm and present for what’s happening around you.

WELLNESS

BLOCK BAD VIBES

HAPPINESS

f e e d yo u r b r a i n m o r e c h o c o l at e

Break into a bar of chocolate, then take over the world. A nip of it boosts your short-term productivity by 12%, according to a study in the Journal of Labor Economics. “Chocolate makes people happier, and happy people may be less distracted by worry, so they get more done,” theorizes lead researcher Andrew Oswald, Ph.D., a professor of economics and behavioral science at the University of Warwick in England. Can’t talk! Godiva!

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You can’t totally avoid frenemies and other social undesirables, but you can neutralize their negative energy with this Wuji Qigong exercise: Gently curl your hands into fists, with your fingers wrapped around your thumbs. (Hands not free? Curl your toes instead.) “People who suck positive energy from us disrupt our bodies’ balance and harmony at the cellular level, weakening the immune system and leaving us susceptible to illness,”says Florence Comite, M.D., an endocrinologist and founder of the Comite Center for Precision Medicine in New York City. “This practice offers peaceful protection by heightening our awareness and control of our internal energy.”

Chocolate and phone: Getty Images. Sandwich: Mike Garten, food styling by Jamie Kimm, prop styling by Cate Geiger Kalus.

!

D e c o r at e W i t h H i s t o ry In happy and long-lived cultures, people often display items from their families’ pasts, says Dan Buettner, author of The Blue Zones of Happiness. “They remember and honor where they come from,” he says. “We find that in happier cultures, folks feel like part of a continuum.” So hang your grandparents’ wedding portrait, or put meaningful memorabilia on shelves.

NUTRITION Rotisserie Chicken + Shredded carrots + baby kale

Chopped egg + Olives + dill + red pepper

UPGRADE YOUR “HEALTHY” TURKEY SANDWICH

A sandwich with the wrong fillings can be as high in calories and saturated fat as cheese fries, but there are lots of options for building a smarter sammie. First, choose 100% whole-grain bread, then add flavor from nutritious fat sources like avocado, nut butter and dairy (like cheese). Next, stack on (multiple!) layers of veggies and add a protein (just skip breaded, fried and deli meats). Try our combos at left, which will give you fiber, lean protein and healthy fat, all of which will help fill you up without excess calories or sodium.

POSITIVE THINKING

Pay yo u r s e l f a compliment

smashed Avocado + snap peas + radish + mint + scallions

Repeat after us: “Today is my day. I’m thankful for me.”

Positive self-talk can help you focus on what’s good in your life, says psychologist Joy Harden Bradford, Ph.D. Research shows that a little vitamin G (for gratitude) can make you feel happier and more satisfied and even improve your sleep. “If you repeat an affirmation related to gratitude in the morning, you’re likely to show and feel more of it throughout that day,” Bradford says. You’re so welcome!

Salmon + greek yogurt + cucumber + arugula

Lie on your back, legs T h e m o s t vertical against a wall, r e l a x i n g tailbone on a folded yo g a p o s e towel. Hold for 15 to ever 20 minutes. “Stress slips away as blood rushes back to your main organs,” says wellness expert Deborah Parker.

“Afterward, it feels like you’ve had a nap.”

STRESS RELIEF

Peanut butter + apples + pecans + cinnamon

WELLNESS

T I DY U P T O E AT L E S S If you can hardly see your counters through all the papers, Post-its and not-yet-put-away groceries, you may pay for that chaos on the scale. In one study, researchers found that when women were surrounded by clutter, they tended to eat more cookies — especially when they were stressed.

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CLUTTER BUSTING

Speed-Clean Any Room

Whether you have a minute or an hour, master the art of tidying up with these genius tips and product picks from the GH Cleaning Lab

by CA RO LY N FO RTÉ

Speed clean and sponges: Mike Garten. Prop styling: Alex Mata.

CLEANING LAB

I F YO U ’ V E G OT Revive dirty doormats.

1 Minute De-scuff floors.

Marks on laminate and wood can leave even the cleanest floors looking shabby.

LAB trick Wet your finger, dip it

in baking soda and gently buff the scuff, then wipe clean. Rub out light marks with a clean tennis ball or even a sock-covered foot.

Unclog showerheads.

Crusted-on lime scale is unsightly and makes for a wimpy shower.

LAB trick For chrome (not

bronze or nickel) fixtures, dip a brush in white vinegar and scrub deposits from the holes. For heavy buildup, let vinegar set for 30 minutes; scrub again.

Dust windows.

Grime clinging to frames, tracks and sills will turn to mud if you don’t remove it before you tackle the glass.

LAB trick Open the window

and use your vacuum’s soft dusting brush to clean the outside sill and tracks. Close the window and vacuum the inside sill and frame.

Beyond doffing shoes at the door, having a mat at every entryway is a must for keeping dirt off carpets and floors. But if you’ve been cleaning just the tops, they may not be doing their job.

LAB TRICK Give each mat a

refresh by vacuuming the faceup side, then flipping it and doing the back. You’ll push any trapped dirt out onto the floor so it’ll be easier to suck up.

Seal stone counters.

Regularly applying a barrier coating to marble and granite countertops helps keep them pristine and protected from everyday wear and tear. laB trick It doesn’t get any sim-

pler than Granite Gold’s convenient premoistened sealing wipes. One package seals about 75 square feet.

After cleaning, wipe a three-foot section of counter and immediately buff it dry with a microfiber cloth.

GH LAB PICK: GRANITE GOLD SEALER WIPES, $12, AMAZON.COM

I F YO U ’ V E G OT 15 Minutes

grimy I F YO U ’ V E G OT Zap kitchen dirt.

5 Minutes The fridge top, backsplash, Sanitize soft stuff.

Upholstery, cushions, throw pillows and stuffed toys can be difficult to clean thoroughly.

LAB TRICK Vacuum items or toss

them in the dryer for a few minutes without heat to remove dust, then spritz with a spray sanitizer formulated to kill germs on fabrics.

Our pros like Tide’s spray, EPAregistered to kill 99.9% of bacteria on fabrics in five minutes while freshening and eliminating odors.

GH LAB PICK: TIDE ANTIBACTERIAL FABRIC SPRAY, $6, TARGET.COM

appliance handles and cabinet and drawer pulls are common places for greasy dust to settle.

LAB Trick Choose a heavy-duty

cleaner that melts tough gunk on contact so you won’t have to spend a ton of time scrubbing. A spray like our pick from Mr. Clean starts to work as soon as the product hits the surface; then you can simply wipe away grease with a damp cloth or paper towel.

GH LAB PICK: MR. CLEAN CLEAN FREAK DEEP CLEANING MIST, $5, MRCLEAN.COM

De-grime gadgets.

Phones, laptops and other devices are dust and germ magnets.

Because we use them so regularly, we often fail to notice (or we just overlook) how dusty and dirty they really are. laB trick With your vacuum’s soft

brush, go over keyboards, speakers and any other spots with crevices where dust can settle. Wipe touchscreens and televisions with a soft microfiber cloth. Use a well-wrungout disinfecting wipe on remote controls and laptop keys.

Erase ugly carpet stains.

Don’t stress — it’s not too late to get rid of last week’s wine spill or your pup’s muddy paw prints.

LAB trick Mix 1/2 tsp mild dish

liquid into 2 cups cool water. Dip a cloth in and gently dab the stain.

Work from the outside in to keep it from spreading; turn the cloth as it picks up the stain. Lightly spritz with clear water and blot dry.

I F YO U ’ V E G OT 30 Minutes De-lint the laundry room.

Ignoring built-up lint here can mean trouble. Dryer fires can happen unexpectedly, so keeping this room clean is a must.

LAB Trick It’s key to grab lint and

dust from underneath, around and behind the washer and dryer. Use your vacuum’s crevice tool or a longhandled duster like the microfiber one from Oxo that has a flexible flat head to fit into tight spaces. Swish your dryer’s lint filter in sudsy water, then use a vent brush to clean inside the filter chamber.

GH LAB PICK: OXO MICRO-FIBER UNDER APPLIANCE DUSTER, $14, OXO.COM

Make your glass gleam.

Help your home make the best first impression by giving glass doors and sliders a quick wash.

LAB trick Start with interior-door

glass — it’s likely to be less dirty, so cloths will stay cleaner. Spritz with your go-to window spray (or a DIY mix of 2 cups water, 1/2 cup white vinegar and 1/4 cup rubbing alcohol). Wipe with a microfiber cloth. Outside, brush away dirt and spiderwebs; clean the glass.

Remove stuck-on stuff with a non-scratch scrub sponge.

Freshen up mattresses.

Always sniffling in bed? Dust mites and allergens hidden in your mattress could be the problem.

LAB trick Turn to steam to kill

mites and release odors. Go over your mattress’s top and sides with a garment steamer or a steam iron to zap any mites near the surface.

Then vacuum the fabric and edging with your machine’s upholstery and crevice tools. Use a mattress protector, like one from AllerEase, to help keep allergens at bay.

GH LAB PICK: ALLEREASE MAXIMUM MATTRESS PROTECTOR, $30, ALLER-EASE.COM

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WELLNESS

Moments of wonder do more than take your breath away: They can reduce stress, enhance bonding and improve your health. Find out how easy it is to infuse your everyday life with more experiences that make you go “Whoa!” by Jennifer King Lindley

what is it?

AWE IS THE MIND AND BODY’S REACTION to being pushed outside their normal way of looking at the world.

The state is defined by two important elements, says awe researcher Melanie Rudd, Ph.D. First, “you feel you have encountered something vast in size, complexity or power,” she says — a monumental skyscraper, an enormous school of tropical fish or even a huge celebrity can qualify.

Also, the experience must change your perspective in some way. (Ever look down from an airplane window at twinkling city lights and think, Hmmm, I guess that misspelling in my email is not that important?)Physically, awe seems to curb the fightor-flight response. “It may calm our bodies and chill us out,” says Michelle Shiota, Ph.D., an associate professor of psychology at Arizona State University, perhaps

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allowing us to pause and take it all in. It may also make us healthier. Science has long linked chronic inflammation to serious illnesses including cardiovascular disease, diabetes and depression. One study in the journal Emotion suggests that awe may have an anti-inflammatory influence: Those who reported more experiences of awe in the past month had lower levels of proinflammatory cytokines (proteins that promote inflammation) than those who reported having fewer.

The connection isn’t clear, but “it could be that people with chronic inflammation are less likely to want to explore the world, which opens you up to novel experiences,” says study author Jennifer Stellar, Ph.D. The good news: You don’t have to go far to find it!

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CHASE WHAT INSPIRES YOU. “Awe is not one-size-fits-all,” says Stellar. The subjects in one of her studies described a range of things that spurred awe, from the beauty of nature to admiration of the accomplishments of a blind chef.

“Whatever tends to make you feel awe, tap more of that,” she recommends.

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ZERO IN ON DETAILS. “Look with fresh eyes at ordinary things,” says Shiota.

“Slow down to examine one flower carefully. Really pay attention and take in all its complexity,” she advises.

Try this approach, and the frost on your car’s windshield might amaze you with its lacy symmetry.

Find Awe ALl Around You!

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DO SOMETHING NEW. We move through our days such that “one is similar to the next,” says Shiota — same coffee, commute, lunch order.

New experiences increase the chances that we’ll encounter something surprising. So, depart from your routine: For example, instead of eating lunch at your desk, stroll to a scenic vista or sculpture.

SPEND TIME WITH KIDS. “They’re in a state of awe all the time, finding things they’ve never encountered before,” notes Paul Piff, Ph.D., an assistant professor of psychology and social behavior at the University of California, Irvine.

Try studying the mysterious comings and goings at a backyard anthill together, or let them help you cook up something delicious in the kitchen.

“Being around kids gets us to question our understanding of the world,” says Piff.

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TAKE MINI AWE BREAKS. “Squeeze in bursts throughout the day,” says Rudd. Use breathtaking images as a screen saver. Keep a stash of go-to awe items, like a YouTube clip on the cosmos, or gaze through a telescope before bed.

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REFLECT ON PAST MOMENTS OF AWE. One way researchers elicit awe in a lab setting is to ask people to think back on experiences of wonder: the first time they saw their newborn baby, watching a bright comet streak across the night sky, viewing city streets from the peak of a skyscraper.

When you’re stressed, recall your own personal moments of amazement and enjoy the bliss.

Balloon: Mike Garten. Kitten: Getty Images.

Get more awe in your life

HAPPINESS

TIME MANAGEMENT

stare at kittens

MOOD

Play your song

Blasting any happymaking tune can work multiple mind-body wonders including reducing pain during exercise, elevating mood and lowering stress, research shows. So make a playlist — any songs that float your spirit will do the job.

It might be the secret to your next promotion: Seeing pictures of kittens or puppies boosts performance, found a study in the journal PLOS One. “Looking at cute images narrows your focus, allowing you to perform tasks with greater care,” says study author Hiroshi Nittono, Ph.D., of Osaka University in Japan. But don’t overdo it: “Viewing too many is just a waste of time,” he says. Take a peek before a tough task, then get it done!

Breathe in joy

Pay attention to your breath today, allowing it to slow you down so you can better focus on conversations you’re having, meals you’re eating and the way you’re moving throughout your day rather than racing through the hours on autopilot.

“When you’re able to consider what’s really important to you, you can see how much time you spend worrying about unimportant things,” says Maryanna Klatt, Ph.D., a clinical professor in family medicine at Ohio State’s Wexner Medical Center.

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Resolutions: Mike Garten. Prop styling: Cate Geiger Kalus.

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