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DR.OZ

NATURAL CLEANING HACKS THAT FIGHT GERMS

THE GOOD LIFE 21-Day Weight -Loss Breakthrough

NEW SCIENCE TO KEEP YOU HEALTHY

Get Ready to Drop 10lbs! THE OZ GUIDE TO PAIN MEDS

Find safe relief

MAKE YOUR EXERCISE HABITS STICK

( It starts with your gut )

WINTER MOOD MAKEOVER

Your Happiness Rx

Discover a delicious way of eating lean

GRAB & GO

PREP - AHE AD ME AL S

16

SKIN SECRETS DOCTORS KNOW

Fix dryness, wrinkles, everything

SO E A S Y!


Welcome Letter

Dr. Oz From the Heart

Life: Slow It Down, Drink It Up

C O U RT E S Y O F L I S A OZ . M E M O RY R E S E A R C H S O U R C E : DAV I D M . E AG L E M A N , P H . D., A N E U R O S C I E N T I ST AT STA N FO R D U N I V E R S I T Y

The beauty of the new: It cements memories. I’ll never forget getting to handle this hawk on a recent vacation.

Some weeks, I wake up Monday morning, blink, and all of a sudden, it’s Friday night. You probably know all too well this express-lane life. It moves so fast, no matter how much you want to linger, enjoy, and make memories. There’s a scientific reason for this: Our brains don’t bother noticing our routines much. But our minds pay extra attention to new things; more memories pile up, making time feel longer. (That’s why it seems to slow during deathdefying events—your brain adds extra info to your memory bank, so you think more time has elapsed.) While predictable routines can be good for productivity and healthy living, this sense of life whizzing on by is definitely a downside. So this year, I challenge you to venture into new territory more often, even

in the smallest of ways. Use novelty to spark the neurological party in your brain that seems to make time stretch out and experiences become more satisfying. Some starter ideas: Wiggle around your week.

My work tasks are pretty standard from week to week, but I always try to schedule one or two things that are a little out of the ordinary, whether it’s giving a new talk or meeting a friend I haven’t seen in a while. Even reading something different can change things up. Recently, I’ve been carving out time at lunch every few days to read The Week, because it offers more than one side of every story. Make bigger small talk. At one point in my career, many of my patients were World War II veterans. Beyond discussing

Get in touch! Send comments and questions to DrOz @DrOzTheGood Life.com.

their health, some wanted to touch on their military memories, their buddies, or what it was like to go to war. I learned so much, and I’m sure it helped me be a better, more empathetic doctor to them. I think a lot of that was because directly hearing about soldiers’ experiences was new to me. I urge you to get your eyeballs off your phone when you’re in line at the supermarket or coffee shop. Talk, connect, be curious about other people. These may not be the most monumental of moments, but they can be meaningful ones. Enlist a sidekick. If you’ve been wanting to study a new skill—painting, healthy cooking, learning Italian, or whatever— don’t put it off because you’re unsure of your abilities or where to start. Get over the hump by talking to someone who does what you’re dreaming of. Then grab a pal/neighbor/sister and make a pact to go in tandem. Your insecurity will morph into excitement.

There’s a rhythm to life that comes from routine, and that habitual heartbeat helps power you forward. But doing new things comes with an amazing, slow-the-clock-down gift. I don’t just want to go racing through life. I want to taste every drop of it. This year, I hope you’ll commit to doing the same by taking a delicious sip of the unknown. DROZTHEGOODLIFE.COM

3


DR. OZ

CONTENTS | JANUARY/FEBRUARY 2017

THE GOOD LIFE 116

ON THE COVER Get Ready to Drop 10 lbs!

96 Natural Cleaning Hacks That Fight Germs

128

Eat More, Weigh Less 42 cooking tricks to keep you slim (and food-happy)

New Science to Keep You Healthy

54 Winter Mood Makeover

130 The Oz Guide to Pain Meds

Healthy Body

39

29 Oz News: Health Ensure a strong heart this winter; a cheap test that could save your life

Make Your Exercise Habits Stick

32 Get to Know Your... Nose Sniffles, sneezes, stuffiness—here’s what it all means

16 Skin Secrets Doctors Know

34 How Nurses Get Their Healthy Groove Back Take a cue from them 39 What to Take for Every Ache Your needto-know guide to drugstore meds and natural fixes 47 A Move + A Mantra Trim your body and challenge your mind

74, 82 50 Health Underminers Is someone in your life undercutting your wellness journey? We can help 54 The Good Life Report: Your Microbiome New research on how your body’s bacteria influence your health

Starting this month, you can order selected recipes via Chef’d, a meal kit delivery service. See page 101 for details.

B RYA N G A R D N E R

48 The Do-It-Daily Challenge One woman vowed to work out. Every. Single. Day. You gotta try it!

48

DROZTHEGOODLIFE.COM


DR. OZ

THE GOOD LIFE

39

CONTENTS | JANUARY/FEBRUARY 2017

Pain Meds, Decoded What works best

True Beauty 63 Oz News: Beauty Pretty, healthy nails; skin-care smarts 68 Different Women/ The Same Makeup These products work on everyone—really

128

72 What’s in Your... Mouthwash? A swishand-spit guide

DIY It or Buy It? How to pick your home-mess helper

74 Know Your Skin, From Head to Toe Soothe, ease dryness, and more

84 Go with It! Love your hair’s texture

130 What’s Hygge? Hint: It’ll keep you happy all winter long

Good Eating 91 Oz News: Food Get portion sizes down pat; superfood salad dressing 96 The 21-Day WeightLoss Breakthrough Prep once, eat all week: a delicious diet plan for busy people. (That’s all of us, right?) 106 The Dish That Helps Me Keep the Weight Off These recipes cut cravings (and you’ll still say yum)

In Every Issue 3 Dr. Oz From the Heart 10 Your Smart Ideas 19 Ask Dr. Oz Anything 134 Backstory Find out what our editors were up to this month 136 CONTEST Give us your superfood recipe and you could win big!

116 42 Tricks Trim Cooks Know Tips that chefs and foodies swear by

Cover Credits: Dr. Oz photographed for The Good Life by Art Streiber. Hair by Anne Sampogna. Grooming by Linda Melo. Styling by Taylor Brechtel at Art Department. Prop styling by Rob Strauss. Food styling by Michelle Gatton at Stockland Martel. Brunello Cucinelli sweater.

JANUARY/FEBRUARY 2017

ENJOY THE GOOD LIFE ANYWHERE Check out our tablet edition for exclusive videos from Dr. Oz, and visit our website, DrOz TheGoodLife.com, for recipes, health tips, and new stuff daily!

TO P : C R A I G C U T L E R . I L LU ST R AT I O N BY PAT R I C K G E O R G E . B OT TO M : A N DY RYA N

Pretty, Naturally Love the locks you’ve got

125 Oz News: Living The most soothing color scheme; a great way to spark ideas 128 Germ-Fighting Hacks to Try (and Skip) When to trust a natural cleaner

82 Hello, It’s Still Sunscreen Season! Your anti-aging must

84

Home Life


DON’T WASH YOUR HAIR...

©2016 P&G

FUEL IT BECAUSE


©2017 P&G

10

PROMISE or PROOF?

Readers’ Tips

Your Smart Ideas

These real-world hacks from creative readers and savvy bloggers will help you kick off a healthy 2017. Got great advice too? Clue us in: Tips@DrOzTheGoodLife.com. THAT SMELLS GOOD “To give my house a fresh scent in the winter months, I put a few drops of essential oil (cinnamon’s my fave) on a wooden clothespin and clip it to a floor vent. When the heat comes on, the spicy fragrance is infused throughout my home.” —Caroline Vencil; see her blog, cowcountryhousewife .com, for more home hacks

UN-BORING OATS “Instead of sweetening my oatmeal with maple syrup or honey, I mash up a banana and mix it in as the oats cook. I get a thicker, creamier texture, and when I add cinnamon and walnuts, it’s like eating banana bread for breakfast.” —Katherine Younger; get more of her tasty recipes at katheats.com

PB AND YAY “I love peanut butter, but when given the chance, I eat more than the 2 tablespoons you’re supposed to have. Instead, I buy powdered PB and mix it into a small container of nonfat Greek yogurt to cut down on calories and up the protein. Slice an apple for dipping and you’ve got the perfect nighttime snack.”—Amanda Czerwieniec SO LONG, GUNK “The cup holders in my car are always a mess, so I line them with a few silicone baking cups. They fit perfectly! When the cups get dirty, I take them out, give them a good wash, and pop them back in.” —Brenda Brenza

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“When I buy a new pair of running shoes, I donate my old ones to Soles4Souls.org, a global nonprofit that fights poverty through hand-me-downs. That way, my sneaks do some good instead of clogging a landfill.” —Grace Kim James; get more fit tips from her blog, leangirlsclub.com

What’s your spring home-refresher trick? Send ideas about that, or anything else, to Tips@DrOzTheGoodLife.com. Submissions may be edited for length and clarity.


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DR.OZ

THE GOOD LIFE FOUNDING EDITOR

Mehmet Oz, M.D.

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Dr. Oz’s Rx of the Month

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END A DRY SPELL As a doctor, I wash my hands all the time, and my skin can get rough and flaky if I’m not careful. But greasy creams are no good— I need a sure grip, too. Turns out it’s the ingredients of a moisturizer, and not the texture, that count. Make sure yours has humectants (like glycerin) to draw in water, emollients (like shea butter) to help fill the tiny cracks in dry skin, and occlusives (like petrolatum) to seal in moisture.

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For subscription inquiries, contact customer service at Service.DrOzTheGoodLife.com; write to Customer Service Department, Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593; or call 800-945-3057. From time to time, we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label or an exact copy to Mail Preference Service, P.O. Box 6000, Harlan, IA 51593. You can also visit https://preferences.hearstmags.com/Brands/OZM/login.aspx to manage your email preferences. Dr. Oz The Good Life © Hearst Communications, Inc. 2017. All rights reserved. Dr. Oz The Good Life is a trademark of Hearst Communications, Inc.

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C O U RT E S Y O F D R . OZ

Troy Young THE INFORMATION IN THIS MAGAZINE IS NOT INTENDED AS INDIVIDUALIZED MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT WITH YOUR OWN DOCTOR ABOUT YOUR MEDICAL CONDITION. THE CONTENT OF ALL SUBMISSIONS (INCLUDING LETTERS, RECIPES, TIPS, AND PHOTOGRAPHS) SHOULD BE ORIGINAL AND BECOMES THE PROPERTY OF DR. OZ THE GOOD LIFE, WHICH RESERVES THE RIGHT TO REPUBLISH AND EDIT ALL CORRESPONDENCE RECEIVED. BY MAKING A SUBMISSION, YOU GUARANTEE THAT YOU POSSESS ALL NECESSARY RIGHTS TO GRANT THE MATERIAL TO DR. OZ THE GOOD LIFE.


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Easy food safety tips, thermometer news, and more

01.17

Q

ASK DR. OZ ANYTHING

Your Burning Questions Answered!

A SIP CAN KEEP THINGS COOL.

ST U D I O D. P R O P ST Y L I N G BY R E N E E F LU G G E FO R H A L L E Y R E S O U R C E S . D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

Mouth on fire! What can douse the heat of spicy food? OZ SAYS Grab a glass of milk. There’s a chemical in hot peppers called capsaicin, and an alarm sounds when it lands on nerve endings in your tongue. Dairy products contain casein, a protein that binds to the capsaicin on those receptors and washes it away, say researchers from the New Mexico State University’s Chile Pepper Institute (not making that up). Whatever you do, don’t reach for water or booze. They’ll just wash the heat around in your mouth without snuffing it out. If milk isn’t at hand, breads and sugary foods also dial down the heat—just not as well.

PHOTOGRAPHED BY JEFF HARRIS

WHEW! NEEDED THAT!

No milk nearby? Sour cream and ice cream can rescue you too.

DROZTHEGOODLIFE.COM


ASK DR. OZ ANYTHING

Q How can you get rid of those cracks at the corners of your mouth?

If DIY doesn’t work, you might need an Rx to nix tough bacteria.

Not quite a cold sore but more than just run-of-the-mill chapping, this uncomfortable condition (if you want to get technical, it's called angular cheilitis or perlèche) often comes with winter. “The skin at the corners of the mouth is especially prone to cracking when cold weather dries it,” says Mona Gohara, M.D., an associate clinical professor of dermatology at Yale School of Medicine. “And once there are breaks in the skin, moisture, food particles, and bacteria can get into them, causing redness and inflammation.” The best fix: Combine equal amounts of petroleum jelly and an OTC 1% hydrocortisone cream, which fights irritation. This creates a seal over the cracked skin. Dab it on for five nights in a row. OZ SAYS

?

IS INSTANT OATMEAL HEALTHY?

JANUARY/FEBRUARY 2017

OZ SAYS I prefer the texture of rolled or steel-cut oats, but certain types of instant can be just as good for you—as long as you choose the plain ones, not the flavored kinds that come with extra sugar and calories. Even so, expect them to be a little different from their longer-cooking siblings. “Instant oats are cut into small pieces and then steamed and flattened so that they cook faster, but the nutrients remain mostly the same,” says Caroline Passerrello, R.D., a Pittsburgh-based dietitian and spokesperson for the Academy of Nutrition and Dietetics. This smaller size may give them a slightly higher glycemic index, which means your body digests them faster, causing a bigger rise in blood sugar, but the difference is minor. Add flavor with fruit and spices, or give yourself a nice warm wake-up with combos such as cocoa powder and vanilla extract, canned pumpkin and pumpkin pie spice, or dried apples and ground ginger. For an extra fill-you-up factor, mix in protein-rich foods like nuts, milk, or yogurt.

THE FASTER ROUTE TO SLOW-COOKED OATS Cook a few batches of oatmeal at a time. Pour into lightly greased muffin tins and freeze for about 5 hours. Transfer the oatmeal pucks to a freezer bag. In the morning, put 2 into a bowl and microwave for 2 to 3 minutes. Make breakfast while you sleep. Mix equal parts oats and milk and put in the fridge at night; no cooking needed. In the A.M., eat it cold or hot with your favorite toppings.

A L L I L LU ST R AT I O N S BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N

20


R U O Y O T D A O R THE H T I W D E V A P HAPPY PLACE ISD FLAKES. RAISINS AANVEMENT.

®, TM, © 2016 Kellogg NA Co.

AND P


22

ASK DR. OZ ANYTHING

?

YOUR FITNESS FAQs Q How often do you need to change your routine? 

Heavy kettlebells (or any other weights) aren’t the only way to get stronger.

OZ SAYS Your choice.

A recent study from the Journal of Applied Physiology found that people who did 20 to 25 reps of an exercise with lighter weights had exactly the same strength gains as people who did only eight to 12 reps with heavier ones. Whichever weights you pick up, the key is to work to the point where you couldn’t do another good rep if you tried, says study author Rob Morton of McMaster University in Hamilton, Ontario.

JANUARY/FEBRUARY 2017

>>

Q Should you do fewer reps with heavier weights, or more reps with lighter ones?

Big, bulging muscles? Won’t happen! Most women don’t have the right hormones to build bulk. Those who do pile on muscle are very rare—and work extremely hard to get there.

Q Are the calorie readouts on exercise machines accurate? OZ SAYS Don’t plan your

meals around them. “We all burn calories at different rates, and machines don’t take into account that some people move more efficiently and burn fewer calories,” says Carol Torgan, Ph.D., an exercise physiologist in Bethesda, MD. If you’re really into numbers, use the readout to compare today’s workout with your last one. “Challenge yourself to either increase the number or reach the same target faster,” she says.

OZ SAYS Switch it up about every month if you work out two or three times a week. One of your body’s amazing powers is that it gets better at any activity the more you do it. The downside: You’ll burn fewer calories. Megan Dahlman, the owner of Dahlman Elite Training Systems in Newberg, OR, suggests making a change every few weeks to keep the burn going. Do the activity longer or harder (add hills or intervals if you’re walking, for instance), tack on an extra day a week, or just try something altogether new.

Q When do you need to eat during a workout? OZ SAYS Not as often as the overstuffed energy bar aisle would make you think. The only time you need to add calories is if you’re working out for significantly more than an hour; that’s when your body’s reserve fuel sources can use a fill-up (a couple of bites of an energy bar or a few sips of a sports drink in addition to water) so you can keep going strong without fading.


24

ASK DR. OZ ANYTHING

?

Can a grown-up get a good reading from a kids’ ear thermometer?

OZ SAYS Go ahead and borrow it. “Many hospitals are transitioning

to these devices for adults because ear thermometers can be very accurate,” says George Harris, M.D., of Loyola University Medical Center in Maywood, IL. Plus, the temp-taking process is quick and comfortable; an infrared ray takes a reading within seconds. “It measures the temperature of the blood vessels under the eardrum, where your skin is thinnest,” says Harris. Pro tip: Angle the device a bit toward the nose, since your eardrum is slightly forward of the ear canal.

?

IF YOU LEAVE FOOD OUT OVERNIGHT, IS IT SAFE TO EAT? Forgot to put away the leftovers? Toss ’em!

OZ SAYS Except for shelf-stable items like bread and cereal, nothing is guaranteed to be trouble-free. At room temperature, the bacteria that can make you sick get a flash mob going in your leftovers. That’s why you should refrigerate perishable items within at least two hours (one hour if it’s 90 degrees or hotter outside). You can’t always depend on reheating to kill what might hurt you. After a while, some bacteria strains, such as

JANUARY/FEBRUARY 2017

TRY IT

or

SKIP IT

Vitamin B12 vaping THE CLAIM A vape cartridge containing vitamin B12 gives you a “better buzz” and “natural energy.”

Staphylococcus aureus (staph), release a toxin that cooking won’t destroy. “Staph lives on hair and skin,” says Alexandra Armstrong, Ph.D., chair of the University of Arizona’s Food Safety Consortium. So food that’s been touched a lot, like the dish at a big potluck that gets reached over and dipped into, is even more likely to become contaminated. (Don’t bother trying to save the leftover guacamole.) Just remember the golden rule of food safety: When in doubt, throw it out.

OZ SAYS Don’t be fooled! I think that unless you’re vaping as a means of quitting cigarette smoking, it’s a bad idea. Adding vitamins doesn’t turn it into a health move. In fact, the American Lung Association thinks you shouldn’t vape at all; you really don’t want to be putting particles into your system that haven’t been tested. “The lining of the lung airways is easily irritated by foreign matter,” says Norman Edelman, M.D., a senior scientific adviser for the American Lung Association. That's why e-cigarettes have even been known to cause mild bronchitis. What about the energy buzz? Sorry to put a damper on it, but unless you have a B12 deficiency, extra doses of this vitamin won’t rev up your engines. SKIP IT Additional source: Mark Moyad, M.D., University of Michigan Medical School


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Polyphenols are an antioxidant known to help combat unstable molecules that can cause damage to your body over time— called free radicals. DRINKING POM IS A NO-BRAINER. A preliminary 2013 study at UCLA conducted on a small group of older adults with age-related memory complaints may link pomegranate polyphenol antioxidants to increased verbal memory performance and increased functional brain activity in fMRI testing. The study involved drinking just 8oz of pomegranate juice daily for four weeks.

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ASK DR. OZ ANYTHING

Q IT’S SUPER BOWL TIME. HELLO, NACHOS! CAN WE ALL INDULGE?

Spice It Up Yourself To make a standout taco seasoning mix with a lot less sodium than the prepackaged kind has, mix equal parts chili powder, onion powder, garlic powder, ground cumin, paprika, and dried oregano. Store in an airtight container.

All this for about 300 calories.

OZ SAYS

YES, YOU CAN!

Nachos qualify as healthy—when you do them right. Let’s start with the crunch factor: Homemade chips are the best option. Cut a stack of corn tortillas into wedges, brush with canola oil, sprinkle with a bit of salt, and bake at 350°F for 8 to 12 minutes or until they’re golden, flipping halfway through. Now the fun part: toppings! Add protein— black beans or ground turkey sautéed with taco seasoning—so you’ll feel fuller. For a cheese fix, use sharp cheddar or Monterey Jack, and stick to 1 ounce per person—about ¼ cup, shredded and lightly packed. (I see you, overstuffers.) Pop the topped chips back in the oven to melt the cheese. Take them out and pile on veggies. I like chopped tomatoes, sliced radishes, and green onions, but play around. Finish with salsa or hot sauce and 1 tablespoon each of guacamole and plain nonfat Greek yogurt (instead of sour cream) per serving. Football fans get their nachos, minus the food coma.

JANUARY/FEBRUARY 2017

We Taste-Tested Tortilla Chips! Too crunched for time to make your own? Opt for chips with 100 mg of sodium or less per serving. These three drew staff raves:

did you know CORN CHIPS ARE WHOLE-GRAIN, BUT “MULTIGRAIN” CHIPS MAY NOT BE. THEY CONTAIN MULTIPLE GRAINS, NOT NECESSARILY WHOLE ONES.

Garden of Eatin’ White Corn Tortilla Chips

Jackson’s Honest Organic Yellow Corn Sea Salt Tortilla Chips

Simply Tostitos Organic Yellow Corn Tortilla Chips

B RYA N G A R D N E R . FO O D ST Y L I N G BY M I C H E L L E G AT TO N AT STO C K L A N D M A RT E L . P R O P ST Y L I N G BY L I L I A B I R R E G E N AT B RY D G E S M AC K I N N E Y. P R O D U C T I M AG E S C O U RT E S Y O F M A N U FAC T U R E R S . S O U R C E S : TO BY A M I D O R , R . D.; A B BY L A N G E R , R . D.

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© 2016 Wonderful Citrus LLC. All Rights Reserved. WONDERFUL, HALOS, PURE GOODNESS, GOOD CHOICE KID and the accompanying logos and trade dress are trademarks of Wonderful Citrus LLC or its affiliates. WH16689

Good choice, kid.

W∂ nderful Halos are sweet, seedless and easy to peel. They’re always a good, healthy choice.


Š2016 P&G

It only takes a second

Keep laundry pacs away from children


HEALTHY BODY

January/February

OZ NEWS: HEALTH

Turn for More

5 THINGS WE JUST LEARNED

1 Cold Weather Heart Smarts

Winter puts extra pressure on your ticker. Three ways to keep it fighting strong:

M I L L E S ST U D I O/ STO C K S Y

Bundle Up Arteries constrict when you get chilly to help preserve heat. This can make blood pressure spike and even increase the risk of a heart attack, especially if you’re shoveling snow or doing anything else unusually strenuous. Dress in layers, and don’t forget a hat.

Get Some iHelp

Stay Hydrated

When all you want to do is hunker down, an app that helps you set diet and exercise goals can get you up and at ’em. New research shows you’ll do best if you choose a program that connects you with a personal coach or counselor (like the Noom app).

Stash a water bottle in your bag. While you may not feel as thirsty when it’s cold out, if your fluid levels drop, your blood volume does too. And when less blood circulates back to the heart, the organ has to work overtime to pump out oxygen—not good.

Wellness Tips and Trends Source: John Higgins, M.D., sports cardiologist, McGovern Medical School, UTHealth, Houston

DROZTHEGOODLIFE.COM


3

OZ NEWS

This Cheap Test Could Save Your Life

2

Grippy soles help keep you in place during barre class or stretching. too cute

SOCKS THAT DO GOOD

A honeycombknit pattern provides support for your arch.

4

Brighten up workouts with cool and colorful Bombas socks. Sweat-fighting fabric, ankle tabs that ward off chafing and blisters, and the comfy yet not too thick footbeds will make them your favorites. The cherry on top: For every pair purchased, another is donated to a homeless shelter. (from $12, bombas.com)

Radon is colorless, odorless, and pretty darn scary: It’s the second leading cause of lung cancer in the U.S. The naturally occurring radioactive gas can seep into a house via the rock bed beneath its foundation. Testing kits (sold at home improvement stores) can ID if your digs are affected, and the winter—when houses are sealed up to keep the cold out—is the best time to test. If you find radon, go to nrsb.org to locate an expert who can clear your home of the gas.

One to try: First Alert Radon Gas Test Kit ($13, firstalertstore.com).

Lose Weight, Lower Cancer Risk Being overweight or obese has been linked to an increased chance of breast, colon, esophageal, kidney, and uterine cancers—and new research shows that the extra pounds may put you at risk for eight other cancers (including ovarian and liver). Need to drop weight? We make it easier on page 95. Grab a stopwatch to find out if you need to walk faster.

JANUARY/FEBRUARY 2017

5

fit tip

When You Can’t Get to 10,000 Steps

We hear you—some days there just isn’t enough time to fit in the recommended 10K steps. The solution? Hustle. A new study found that while more activity is best, taking fewer steps still has health benefits, especially if you walk at a moderate or higher intensity. You’ll know you’re in that zone if you’re getting in at least 100 steps per minute. Use a pedometer or your tracker (or time out 60 seconds and count the strides you take) to judge if you’re hoofing it fast enough.

S O C K S : ST UA RT T Y S O N / ST U D I O D. P R O P ST Y L I N G BY S A R A H G U I D O - L A A K S O FO R H A L L E Y R E S O U R C E S . R A D O N T E ST: C O U RT E S Y O F M A N U FAC T U R E R . I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N

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Perfectly in sync with you. Go for your own personal best – our Weight Watchers® Bluetooth® Body Analysis Scale is there to help. Sync the scale’s data to our free app to track results, earn badges, and help make it easier to get where you want to be.

Dr. Oz wants to hear what you think of the January/February issue. Take our quick, simple online survey and you’ll automatically be entered for a chance to win $5,000.

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VISIT JanFeb.DrOzTheGoodLife.com TO GET STARTED NO PURCHASE NECESSARY TO ENTER OR WIN. 2016–2017 Reader Feedback Sweepstakes. Sponsored by Hearst Communications, Inc. Beginning December 1, 2016, at 12:01 A.M. (ET) through December 31, 2017, at 11:59 P.M. (ET), go to janfeb .drozthegoodlife.com on a computer or wireless device and complete the entry form pursuant to the onscreen instructions. One (1) Grand Prize Winner will receive $5,000; One (1) First Place Winner will receive a $500 American Express Gift Cheque; and Ten (10) Runner-Up Winners will each receive one $100 American Express Gift Cheque. Total ARV: $6,500. Important Notice: You may be charged for visiting the mobile website in accordance with the terms of your service agreement with your carrier. Odds of winning will depend upon the total number of eligible entries received. Open to legal residents of the 50 United States and the District of Columbia who have reached the age of majority in their state or territory of residence at time of entry. Legal residents of Canada (excluding Quebec) who have reached the aforementioned age in their province of residence at time of entry are also eligible to enter. Void in Puerto Rico and where prohibited by law. Sweepstakes subject to complete official rules available at janfeb.drozthegoodlife.com.

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32

Healthy Body

OWNER’S MANUAL GET TO KNOW YOUR...

NOSE

We blow them, poke them, pierce them, and even put our noses under the knife—but they could use some love, too.

?

BY J E N N A B I R C H

I L L U S T R AT I O N S BY M A R K A L L E N M I L L E R

DOES THE NOSE REALLY GROW WITH AGE? No, but gravity’s pull, along with the natural breakdown of skin’s collagen and elasticity, causes the tip of the nose to droop with each passing year, making it look bigger.

Sinuses are a system of hollow air pockets that connect to the nose. (And they can be painful when there’s an infection.) The sinuses are lined with a mucus-producing membrane that helps trap dust and other particles you breathe in, and they also decrease the weight of your skull so you have a lighter load to support.

Nares, also known as nostrils, lead to the nasal passage. Just inside the nares are hairs that help filter out larger airborne debris.

JANUARY/FEBRUARY 2017

Three turbinates— small, shelflike structures made of bone and soft tissue—direct inhaled air while also acting as your nose’s central humidifier: They add moisture and warmth to the air as it flows by to keep the lungs and bronchial tubes from getting irritated.

A mucous membrane lines the nasal cavity, secreting mucus that traps particles, bacteria, and viruses before they can reach the respiratory system. If the nose is aggravated (say, by cigarette smoke, allergies, or viruses), the membrane can become inflamed and swollen, and you may feel stuffed up.


33

S O U R C E S : M I C H A E L B E N N I N G E R , M . D., OTO L A RY N G O LO G I ST A N D C H A I R M A N , H E A D A N D N E C K I N ST I T U T E , C L E V E L A N D C L I N I C ; J E F F R E Y T E R R E L L , M . D., E A R , N O S E , A N D T H R OAT S P E C I A L I ST, U N I V E R S I T Y O F M I C H I G A N H E A LT H S Y ST E M ; E R I C H VO I GT, M . D., A S S O C I AT E C L I N I C A L P R O F E S S O R , D E PA RT M E N T O F OTO L A RY N G O LO GY– H E A D A N D N E C K S U R G E RY, N Y U L A N G O N E M E D I C A L C E N T E R

[vitals]

1 liter

100 mph

19,000 liters

About how much mucus your nose produces daily (seriously), most of which you end up swallowing.

The speed at which particles and irritants shoot out of the nose when you sneeze.

Approximately how much air passes through your nose each day en route to your lungs.

WHY YOU CAN’T TASTE WHEN YOU’RE STUFFY

Your tongue detects five basic tastes: sweet, sour, bitter, salty, and savory. It’s your sniffer that’s responsible for the nuances of flavor, distinguishing raspberries from strawberries or pretzels from potato chips. When you chew, food particles are broken down, and their odors travel upward to the roof of the nose. There, millions of smell receptor cells sense them and send a message to the brain via the olfactory nerve, letting you recognize the flavors of your dish. But if you’re stuffed up and sick, swollen membranes and mucus block these particles from reaching the roof of the nose, and everything on your plate will start tasting, well, tasteless. (Try holding your nose while you’re eating and you’ll be amazed by the difference.)

All About That Runny Nose THE COLOR OF YOUR MUCUS IS A HEALTH CLUE

When you’re healthy, mucus is clear and thin. But if your body identifies a viral or bacterial threat, white blood cells are sent to the nose to help defeat it. As they accumulate, mucus starts to thicken and turn a yellow or greenish color. Yes, it looks icky, but it’s a sign that your immune system is fighting back! COLD TEMPS CALL FOR MORE MOISTURE

WHAT’S THAT SMELL?

Ask a woman. We have a sensory edge here, possibly because our olfactory bulb—the area of the brain that decodes scents— houses up to 50% more “smell” cells compared with men’s. Ovulation or pregnancy can heighten women’s ability to smell, an evolutionary trait that may have helped them sniff out a reproductive partner during their most fertile time of month, or bond with their newborn.

Since the nose is tasked with warming and humidifying air before it hits the lungs, reflexes in the mucous membrane work overtime to produce extra moisture on chilly, dry days—and you’re left swiping drips as the mercury starts to dip. A GOOD SOB SESSION CAN MAKE YOUR NOSE STREAM

When tears are produced, some of that fluid spills down your face, but most of it actually streams into the corner of the eye. From there, the tears are funneled to the nasal cavity, leaving you blubbery and blowing your nose.

IT’S YOUR BODY’S PURIFIER

The nose plays the role of a tough-guy bouncer, and allergens, dust, and other riffraff are definitely not on the VIP list. Mucus traps these particles before they reach the lungs, and at that point, either you blow the snotty mixture into a tissue, or hairlike structures called cilia in the airways move it to the throat to be swallowed. But when you’re stuffed up (and have to breathe through the mouth), this riffraff is sent straight to the easily irritated lungs, which is why frequent congestion should be treated. DROZTHEGOODLIFE.COM


Healthy Body TRANSFORMED!

HOW NURSES GET THEIR HEALTHY GROOVE BACK BY L A M B E T H H O C H WA L D

P H O T O G R A P H E D BY B U F F S T R I C K L A N D

Nurses are the health experts, but you wouldn’t know it from their stats. Surveys show that 44% are overweight or obese, 16% have diabetes, and more than 30% have hypertension. The reason makes you appreciate them even more: “People who are attracted to this work tend to give to others before they take care of themselves,” says Marla J. Weston, Ph.D., a registered nurse and the CEO of the American Nurses Association. The three women here finally flipped that equation. Shouldn’t you?

“I RAN MY STRESS AWAY”

EMILY NAN AUSTIN, 29 Intensive care unit (ICU) nurse Houston, TX

Emily’s new go-to snack: high-fiber oatmeal with blueberries. It keeps her nice and full while she works.

JANUARY/FEBRUARY 2017

I was overwhelmed by stress when I first started at the ICU in 2010. It was difficult to adjust to the workload and the emotional toll of caring for patients in critical condition. To comfort myself, I turned to food, most of it junk. I’d grab fast food after a shift, spend my days off snacking on the couch, and calm my nerves at work by digging into the pizza and desserts that are often left out for the staff. In the moment, it was the distraction I craved—even if it left me feeling worse in the long run. Two years ago, I hit my heaviest weight ever, 173 pounds. Something had to change, so I signed up for nutrition counseling. One of my first assignments was to keep a journal detailing how I felt after each meal, and it quickly became obvious that I wasn’t grabbing a third slice of cake because of a rumbling stomach. I’d become oblivious to my body’s hunger cues. To tune back in, my nutritionist suggested that I tackle the stress at the root of my overeating with exercise. I chose running. I’d never been a runner, so it didn’t come easily. At first, I couldn’t go a mile without walking some of it, but I kept at it, slowly increasing distance and pace until I could jog my

H A I R A N D M A K E U P BY C I N T H I A M O O R E

34


Healthy Body TRANSFORMED! first 5K. I found that when I ran, my worries would start to evaporate, and even on days when work was extra challenging I returned home with a clearer head. I signed up for more races to keep myself motivated: a 10K, and eventually a half marathon. Combined with a healthier diet, running has helped me shed almost 30 pounds. Better yet, it’s given me a way to shake off stress that doesn’t involve picking up a fork and knife.

“A HEALTH SCARE WOKE ME UP”

WENDY SILVERSTEIN, 61 Nurse manager Morristown, NJ

“I LEARNED TO LOVE EXERCISE” LASANDRA BROWN, 38

S I LV E R ST E I N : M I G U E L FA R I A S

Program director of nursing education Manvel, TX

I gained more than 60 pounds after giving birth to my second child in 2012. The extra weight was hurting me at work: I was constantly tired and felt like a hypocrite when I encouraged my patients to adopt healthy behaviors. I was convinced that to slim down, I’d need to change my eating habits drastically, so I bounced between different fad diets: cutting out sugar or carbs completely, eating mostly protein—you name it. These got rid of about 25 pounds, but I wasn’t able to drop the rest. I knew that adding in exercise would help, so I tried to work out here and there but just couldn’t stay committed. It felt like a dreaded chore, and I’d quickly give up. Then in October 2015, I saw the success a friend was having with her personal trainer, Jennifer, and I decided to meet with her too. During our initial consultation, she gave me a fitness test that involved things like running up and down a hill a few times and lifting weights. It was painful, and I ended the session gasping for breath.

LaSandra’s workouts go on her calendar. No skipping allowed!

Afterward, Jennifer sketched out a plan for me that included what I should eat. I was shocked when she didn’t give me a restrictive list but instead told me to focus on having six small nutritious meals a day. She also went over the types of workouts we’d cover: core exercises, strength training, and sometimes even boxing. I was tired just thinking about the work ahead! I started exercising with Jennifer three times a week. On the days when I didn’t have a session, I worked out on my own, whether that was taking a Zumba class or going on a two-mile walk. I watched in amazement as the scale ticked down and I finally lost those last persistent pounds. But I was even more surprised to find that I looked forward to my workouts. Jennifer and I rarely do the same routine twice, which keeps me on my toes and makes it interesting. And seeing my strength and endurance improve was a major motivating factor to go farther and faster at every session. These days, I can biceps curl 25-pound weights and sprint up that same hill with determination. In the process, I’ve dropped 63 pounds and am back in clothes that I wore 10 years ago. For me, workouts are now as routine as brushing my teeth, and I plan to keep it that way. Nursing is a demanding job, and when I take care of myself, I have the stamina to give 100% at the hospital.

Near the end of 2015, I started experiencing severe pain that radiated across my abdomen. As a nurse, I should have known better than to ignore a health issue, but I chalked it up to digestive problems and kept my focus on my job. Then one day the pain was so intense I had to go to the ER. It turned out that I was having a gallbladder attack and needed surgery. As I recovered, my doctor encouraged me to see the health alarm as a chance to concentrate on my well-being—something I had been neglecting for many years. I log long hours at the hospital, so I had to rethink my personal schedule. Now I wake up early to use my home elliptical and then hop back on it in the evening—time I used to spend on the couch watching TV. I also take a few hours on the weekend to prep food for the week. The new habits have helped me lose 35 pounds. I’m proud to show my staff and patients that we all do have the time to take care of ourselves—we just have to make it a priority.

DROZTHEGOODLIFE.COM

37


Reach your health goals inch by inch

Get healthy here Walgreens makes it easy to take small steps to feel your best. We’re close by with all the vitamins and supplements you need to achieve your health goals. So when it comes to your wellness journey, the healthy choice is just around the corner.


Healthy Body PAIN RELIEF

WHAT TO TAKE FOR EVERY ACHE

You pop the pill. You wait for the aah. So where the heck is it? Sorry, but the wrong med could leave you hanging. To find the superhero that’ll squelch your trouble, take this guided tour through the pain med aisle—a confusing spot in any store. You’ll come out with clarity, confidence, and relief. BY K R I S T E N D O L D

I L L U S T R AT I O N S BY PAT R I C K G E O R G E

Americans drop serious cash on OTC pain meds every year—about $3.8 billion—yet we often wing it in the pharmacy, grabbing a bottle we think/hope will work without really understanding what’s inside. The main types aren’t interchangeable; they go about their jobs in different ways and treat separate issues. To get what your body needs, start with some basics.

Pain Meds 101

Despite all the blister packs, capsules, caplets, liquids, and other forms on the shelves, these drugs fall into two general camps: ACETAMINOPHEN This targets pain, not inflammation. IBUPROFEN It’s the most common drug in a category called NSAIDs (pronounced “EN-saids”), which stands for nonsteroidal anti-inflammatory drugs. As the name indicates, these tackle inflammation. NSAIDs also include naproxen, a stronger form of ibuprofen, and aspirin, which, surprisingly, docs don’t really recommend for pain. Turn the page to discover the superpowers—and some downsides—that each can bring you. DROZTHEGOODLIFE.COM

39


40

Healthy Body PAIN RELIEF

ACETAMINOPHEN (Common brand name: Tylenol) Best for Fever, general aches from the common cold or the flu.

How it works Blocks pain receptors in the brain.

Safe limit Up to 4,000 mg a day (eight extra-strength pills; about 12 regular ones). See below for the hazards of taking even a little too much.

science says ACETAMINOPHEN, LIKE OTHER OTC PAINKILLERS, CAN BE A REAL HERO AT THE RIGHT DOSE—BUT TROUBLESOME IF YOU DISREGARD THE LABEL’S FINE PRINT.

Caution ! It’s got nearly zero anti-inflammatory properties, so you’re better off with ibuprofen for a sprained and swollen wrist or an aching back.

Don’t Pop Extra

When taken appropriately, acetaminophen is safe and has fewer side effects than NSAIDs (and it’s the only one recommended for pregnant women). Yet it’s one of the most common culprits of poisonings, sending up to 80,000 people to the ER each year. Overdosing can lead to liver failure within a few hours. It’s not that hard to end up with too much: The average dose related to liver injury is 5 to 7.5 grams a day, which isn’t far above the recommended cap of 4 grams. You can easily double dose on acetaminophen accidentally because it’s already mixed into hundreds of other JANUARY/FEBRUARY 2017

drugs, including multisymptom cough and cold meds. If you think you’ve taken too much (signs of liver failure include nausea, vomiting, and abdominal pain), head to the ER immediately. They’ll likely pump your stomach and give you activated charcoal to blot up what’s still in your system. If liver damage is suspected, docs administer an antidote called N-acetylcysteine.

That Hangover Trick Is a “Skip It”

Tempted to pop acetaminophen before bed after drinking so you wake up pain-free?

Super risky. “Having even small amounts of booze with this drug can damage your liver,” says Anthony Busti, M.D., of the department of emergency medicine at University of Texas Southwestern Medical Center.

It Could Dull Your Emotions—Maybe

You may have heard how scientists recently found that acetaminophen could blunt people’s emotional reactions. Don’t let this info mess with your head just yet—it was a small study with pretty modest findings, and the authors say more research is needed before you should bother worrying about this.

Keep It Around

Acetaminophen pills stay effective for a really long time. In fact, research on bottles of Tylenol that were up to 40 years out of date showed the meds still had 99.7% of their original potency! As long as it hasn’t been in excessive heat or moisture—yes, bathroom cabinets are a bad idea, even if container lids are snapped on—there’s probably nothing wrong with taking a pill a year or so past the expiration date, says Jack Fincham, Ph.D., a professor of pharmacy at Presbyterian College School of Pharmacy in Clinton, SC.


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42

Healthy Body PAIN RELIEF

IBUPROFEN

(Common brand names: Advil, Motrin)

Best for Common aches and pains such as headaches, menstrual cramps, toothaches, back pain, joint pain, and muscle strains.

How it works Inhibits prostaglandins, chemicals that trigger inflammation and pain.

Safe limit No more than 3,200 mg a day (16 regular strength pills—but you’d usually only take that much with a doc’s OK).

Caution ! Ibuprofen can bring on gastric distress, like stomach upset or gastroesophageal reflux disease (GERD), so you may want to use sparingly (or not at all) if you have stomach issues. Also, it could cause kidney problems if you take the max daily for chronic pain.

Sidestep a Cranky Stomach

Take ibuprofen with a snack or meal, says Fincham. You’ll create a little barrier that prevents the tablet from sitting directly on your stomach lining, which can cause a gnawing, nauseous feeling.

Skip Before or After the Gym

Some exercise buffs pop ibuprofen before a workout to stay a step ahead of muscle pain, but research reveals that the pill does nothing to boost performance or diminish how sore people feel. Worse, it delays the production of prostaglandins, which are crucial JANUARY/FEBRUARY 2017

for healing achy muscles. Try coffee preworkout instead: Studies show it may block pain signals that your muscles send to the brain.

Consider It Your Period’s BFF

To fend off cramps, timing is key: Take a dose when your period’s due (before cramps kick in) to block some of the chemicals that cause inflammation and bloating.

Time It Right

If you’re already taking an aspirin for heart benefits, wait at least 30 minutes to

pop an ibuprofen. It can cancel out aspirin’s ability to fight clots if swallowed close together. Taking ibuprofen first? Then you need to wait even longer. Let the painkiller clear out of your system for eight hours before downing aspirin.

It Might Work as Well as the Scary Stuff

When a JAMA study compared prescription opioids with ibuprofen’s stronger relative, naproxen, it found that naproxen was as effective for back pain as the heavier drugs. Neither erased pain entirely, but naproxen did the job without the risk of dependence.

What About Aspirin? Docs say

it’s a distant second choice for aches and pains. Like ibuprofen, aspirin muzzles chemicals that trigger inflammation, but it isn’t as effective and can increase your risk of gastrointestinal bleeding and ulcers. Major reason to still have it in the house: It fights blood clots. So if you think someone’s having a heart attack, dial 911, and have them chew and swallow a regular aspirin or four low-dose (81 mg) ones.


Twisted.

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Healthy Body PAIN RELIEF

NO-PILL STRATEGIES WORTH A TRY Rub-On Relievers

Sports rubs aren’t just for athletes. Products like Icy Hot, Tiger Balm, and Biofreeze are flying off store shelves and can take some of the ache out of your back, shoulder, knee, or other body part, says Busti. Part of the reason is that you can use them along with a painkilling pill: These topicals don’t enter your bloodstream, so you don’t have to be concerned about drug interactions or side effects. How do they work? “Rubs contain ingredients like menthol, lidocaine, and camphor that dull your nerves’ transmission of pain to the brain,” says Busti. It’s similar to what happens when you rub

NATURE’S ACHE CHASERS THE OUCH

THE SOOTHER

HEADACHES

Drink a cup of coffee at the first twinge. This may ward off symptoms by constricting the enlarged blood vessels that cause the throbbing. Also try a cold pack on your forehead or the back of your neck. The chill may restrict swelling and dull the ache. Tension headache? A gentle scalp or temple massage could help.

LOWER BACK PAIN

Keep moving. Chronic back pain sufferers who did yoga or stretching exercises regularly felt less pain and took fewer meds, according to a study in the Archives of Internal Medicine. And consider a heating pad: Johns Hopkins researchers found that it decreased back pain intensity by 52%.

JOINT PAIN

Do regular aerobic exercise and strength training. Studies show this is key to controlling pain from arthritis; working out keeps your joints lubricated and the muscles around them strong. A moderate pressure massage or warm tub soak for 20 minutes can ease stiffness too.

CRAMPS OR PMS

Get exercise, even if only a brisk walk. This can ward off cramps. (Thank you, pain-busting endorphins.) Heating pads or reheatable wraps can relax the muscles that cause cramps as well.

MUSCLE STRAINS & SPRAINS

Follow the RICE method for relief: rest, ice, compression, and elevation. You’ll want to ice a new sore spot for 15 minutes every couple of hours to bring down inflammation (more swelling equals more pain), then wrap it with a bandage and elevate the injury above your heart level so that gravity won’t cause fluid to pool.

JANUARY/FEBRUARY 2017

your fingers over, say, the spot on your elbow that you just bonked on a doorway. Chronic pain sufferers (those with arthritis, for example) may want to check out capsaicin creams, which are made with the same hot ingredient that’s in chile peppers. “These creams are really effective at numbing your nerves—similar to how eating spicy food over and over again dulls your taste buds,” Busti says, “but you have to use them daily, sometimes three to four times a day, and it takes about a week to feel relief.”

DR. OZ SAYS... Don’t underestimate the power of getting up and moving around a little bit. When I start to feel joint soreness or a headache coming on, a few gentle yoga moves usually bring me back to normal.

D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

44


Quitting isn’t about what you give up. It’s about what you get back. Rebecca, age 57, Florida

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Healthy Body A MOVE

+

A MANTRA

THE MOVE

MOUNTAIN CLIMBER

“This is a great cardio workout that also targets the shoulders, back, and abs,” says Adam Rosante, the author of The 30-Second Body. “The Mountain Climber will challenge you, but when you pair it with this mantra, it becomes a moving meditation to help you push past the difficulty.” BY L I S A H A N E Y

/

A Start on the floor at the

ST U D I O D. ST Y L I N G BY A R GY KO U T S OT H A N A S I S . H A I R BY A N D R E A W I L S O N AT N E X T M A N AG E M E N T. M A K E U P BY M I C H E L L E C O U R S E Y AT N E X T M A N AG E M E N T. N I K E TO P A N D S N E A K E R S . AT H L E TA L E G G I N G S . T Y P E I L LU ST R AT I O N BY L AU R E N H O M

top of a push-up position, with your wrists directly below your shoulders and your body forming a straight line from head to heels. B/Pull in your stomach and tighten your abs as you drive your right knee forward; then switch sides, driving the left knee forward. Continue alternating knees as fast as you can. (It should look as if you’re sprinting in place.) Do this for 15 seconds, then rest for 15 to 20 seconds. That’s 1 set. Repeat 3 to 5 times.

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

Bonus Body Benefits

MAKE IT HARDER

Amp up your intervals. Go hard for 30 seconds, then rest for 45 seconds.

High-intensity moves like this can help speed up your metabolism, so you keep on burning calories even after the workout is over.

THE MANTRA

What inspired the mantra: “I train celebrities, and other people constantly ask how they can get abs like this person or a butt like that person,” says Rosante. “The moment you fixate too much on body image, though, you lose focus on what’s really going to enhance your life: increasing your strength and mental tenacity.” DROZTHEGOODLIFE.COM

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48

Healthy Body “I TRIED IT”

THE DO-IT-DAILY CHALLENGE Regular exercise just wasn’t happening for Alyssa Shaffer, so she set a goal to do 15 minutes of something— anything—every day. You won’t believe how long she kept it going. ILLUSTRATION BY STEPHAN SCHMITZ

RESOLUTION REVOLUTION

Like most people, I used to approach December 31 with big ideas: I’ll run a marathon! Elliptical away my baby pooch! Become a yogi! These resolutions had a shelf life of, oh, two weeks. But in the waning days of 2014, I had an epiphany. Instead of setting a vague, never-gonnareach-it goal, I decided to keep it small and specific. I’d exercise for at least 15 minutes a day, every day. Why 15? Besides the nice repetition with the calendar year (“15 in ’15”), there was the fact that I had tweenage twins and a demanding job. That was as much time as I could reliably carve out. I set just one rule: The daily workout had to be intense enough to pass the highly unscientific sweat-stain test. It counted only if it got my heart thumping enough to work up a glow. That meant a slow stroll around the block with my dog didn’t qualify, but a two-mile light jog did. A yoga flow session also hit the mark, as did strength training, so long as I kept the weights challenging. JANUARY/FEBRUARY 2017

STREAK SUCCESS

On January 1, I took my resolution on the road for a short, easy run. The next day, I squeezed in a strength circuit workout before heading to the office. Soon, I found that committing to that 15 minutes made me want to go longer. Once I was out the door I quickly ditched the can’t-do attitude, often exercising for a half hour or more. It turned out that even on my laziest days, the prospect of breaking my streak was less enticing than dealing with just 15 minutes of movement. Whether it was pride, shame, or pure stubbornness, I was unwilling to fail. So 2015 came and went, and I hit my goal. Every. Single. Day. But I didn’t stop there. The streak had become part of who I was, and I began writing about my workouts on social media. Friends, family, and even distant acquaintances responded to the posts, saying they’d been inspired to get moving too. Now I had to keep it up, for their sake. So I did, all through 2016, and I don’t have plans to call it quits. No, I haven’t dropped 10 pounds or chiseled out a six-pack, but my clothes fit better and my energy is up. Best of all, my kids and husband have joined in, biking, hiking, and doing jumping jacks along with me. It’s a chance to laugh, sweat, and spend time together—for at least 15 minutes.

the verdict AN ATTAINABLE “STREAKING” GOAL COULD BE JUST THE THING TO GET YOU EXERCISING.

Start Your Own Streak First, be patient: A workout resolution can take as long as six months to feel like it’s second nature, says Claudio Nigg, Ph.D., a professor of behavioral medicine at the University of Hawaii in Honolulu. To stay committed during that period, make sure the activity has an element of fun. End your morning walks at the coffee shop for a caffeine pick-me-up, get off the treadmill and instead explore a local park on foot, or start a challenge with a friend to see who can keep the streak going the longest (winner gets treated to a mani). The mini “rewards” will help spur you on.


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^

PEOPLE, EVEN CLOSE FRIENDS AND FAMILY, WILL TRY TO SABOTAGE YOUR GET-HEALTHY EFFORTS. FIND OUT WHY, AND HOW TO DO RIGHT BY YOUR BODY.

BY SANDY M. FERNÁNDEZ PHOTOGRAPHED BY CRAIG CUTLER

JANUARY/FEBRUARY 2017

HEALTH

UNDER A

fter dodging her bathroom scale for years, Erica Lugo, a mom in Centerville, OH, finally made herself hop on and was shocked to see the needle fly past 300 pounds. “I knew I was eating and sitting too much, but I had no idea it had gone that far,” she says. So she got serious, following a lean-protein diet and lacing up her sneakers day after day. About six months in, she had lost 60 pounds—plus a few other things she hadn’t banked on. Gone were a handful of friends and any hope of peaceful family gatherings. Before, when she would attempt— and quickly abandon—new diets, her buddies were full of encouragement. Yet the second she became disciplined, skipping the long nights out eating and drinking with pals, she got pushback. “My friends would pressure me: ‘Just one bad weekend isn’t going to hurt you!’ ‘A few drinks won’t do any harm!’ They couldn’t seem to understand that my priorities had changed, so I had to stop hanging out with some of them.” Her family’s attitude wasn’t much better. “I’d go over to my mother’s house for dinner and everyone would be eating pizza and brownies, so I’d bring chicken and brown rice. I’d get stares and pointed comments, and my mom said I made the others feel uncomfortable. I couldn’t believe it. I’m saving my own life—why would anyone make that harder for me?” That’s a question many people find themselves asking when they try to

pull off a major health improvement. Decide to eat better, work out more, cut down on drinking, or quit smoking and you’d think a cheering squad would be there to boost you up. It might, but odds are that you’ll also bump into underminers—people who undercut your efforts to reach a goal, like the sister who piles your plate with ribs after you tell her you’re giving up meat, or the work bestie who keeps inviting you on smoke breaks when you’re finally hell-bent on quitting. Human nature is partly to blame for the sabotage we sometimes experience. We’re social creatures, and when it comes to our health, we tend to hang out with others who are just as fit or slothful as we are. Not only that, but experts believe we work to keep those relationship ecologies in check, whether we’re conscious of it or not. So when you’re trying to lose weight, for example, your friends are invested in keeping you at the table, eating along with them. The tighter your bond, the more determined the underminer. Minnesota realtor Joslyn Solomon would agree, because she once crossed over to the underminers’ side. She and her husband had both packed on some serious pounds, juggling work demands and two young kids. “Then one day, it was as if a lightbulb came on for him, and he was like, ‘I don’t want to do this anymore,’” she recalls. Companionable evenings together disappeared as he started hitting the gym and gave up foods they’d both enjoyed. Solomon found herself


51

av eo ? ne

MINERS

Do you h

^

“C’mon, a bite won’t hurt.”

DROZTHEGOODLIFE.COM


52

objecting to his workouts, complaining that they cut into family time and demanding to know why he was so eager to get in shape in the first place. “I would ask him, who was he trying to impress?” she recalls. “I knew I was being irrational, but change can be hard.” The pop psych approach to dealing with underminers is pretty brutal: Just ditch ’em. But our social circles tend to include family members and other undumpable loved ones. The real-world solution, then, is to make like a Boy Scout and be prepared. The pros we spoke to—from M.D.’s to personal trainers and nutritionists—will get you ready to handle health haters with grace and resolve, never forgetting that they actually love you. First, let’s review some of their top tactics.

HOW TO HANDLE IT If you haven’t already, take the underminer aside and let her know that her comments are hurtful—but don’t be surprised if it takes a while to sink in. A long-term study of couples showed that when people brought up thorny relationship issues with their partners, they often felt it didn’t work right away. But over time, those heart-to-hearts effectively changed behavior. After Lugo talked to her mother about why sticking to her meal plan mattered, Mom came around. And gradually, Solomon not only accepted her husband’s fitness routine, she started joining him at the gym. But let’s say you’ve been trying to stop the undercutting for 20 years and it hasn’t worked yet. In that case, New York–based nutritionist Amy Stephens tells her clients to focus on their own intentions instead. Why is jogging three days a week important to you? Get clear on that and it’ll be easier to let little comments roll off you—just like those bad habits you’re trying to shed.

They shove temptation under your nose.

After being diagnosed with high blood pressure, Atlanta writer TaLynn Kel started watching her calories. So when a friend, who’d been clued in to Kel’s new regimen, surprised her with her favorite chocolate cake, Kel wasn’t delighted; she was incensed. It’s easy to fly off the We all know snide when we hear it: the handle in situations like this, but when food is involved, there might immature boyfriend who says you’re be more at play than just tone deafness. Research shows that changes looking a little too muscly now that in diet are more likely to create friction than changes in activity, and you’ve been working out or the there’s a reason for that: Food is woven into our culture and our “straight-talking” aunt who tells you relationships. “Eating is how we socialize, how we celebrate, how we you’re way too out of shape to run a comfort ourselves and each other,” marathon. Don’t let these says Krista Ranby, Ph.D., the head of comments fly. That passive the Healthy Couples Lab at the aggression could take a toll University of Colorado Denver. A on your new habit and your WE TEND TO HANG 2016 study even found that general well-being. Studies OUT WITH OTHERS WHO strangers who ate the same types of suggest that when people ARE JUST AS FIT OR snacks trusted and cooperated with attempt a health shift but each other more. Which is great if don’t get support from their SLOTHFUL AS WE ARE. you’ve fallen in with a crew of personal networks, they AND WE WORK TO KEEP quinoa fans but less so if the folks have a harder time making THOSE RELATIONSHIP you love do all their bonding over the changes stick. And the ECOLOGIES IN CHECK. pepperoni pies and $10 pitchers. stress of dealing with your blockhead boyfriend or mean-girl aunt is real. When HOW TO HANDLE IT While Kel researchers suited up 100 test subjects and her bud were able to talk things out, it’s preferable to head off with blood pressure monitors and moments like this before they happen. Cardiologist Malissa Wood, tracked their daily interactions, they M.D., coauthor of Thinfluence: Thin-flu-ence (noun) the Powerful found that the most negative spikes and Surprising Effect Friends, Family, Work, and Environment weren’t during participants’ encounHave on Weight, suggests something she calls “clearing yourself for ters with people they didn’t like but with takeoff.” Essentially, you sidestep temptation for the first few months their sharp-edged friends, whose catty while you’re forming new habits. “That could mean not going out as wisecracks made them feel defensive. much or seeing your friends less often—but just until all the changes you’ve made are fully rooted,” she explains. Once that happens, you’ll find it easier to (calmly) reject the cupcake but not the friend who proffers it.

They make snarky comments.

JANUARY/FEBRUARY 2017

P R O P ST Y L I N G BY A L M A M E L E N D E Z FO R H A L L E Y R E S O U R C E S


53

They isolate you.

It’s especially jarring when an underminer freezes you out after you take the healthier route. Suddenly, there’s a family barbecue no one invited you to or a friend’s brunch you weren’t told about. (“We figured you’d be working out,” they say.) Why the radio silence? According to behavioral scientists’ social com­ parison theory, we tend to measure ourselves against others, and seeing someone else do the health­conscious thing while we don’t can make us feel bad. “Someone else’s ‘right’ choice can feel like a judgment of your ‘wrong’ one,” says Rebecca Reczek, Ph.D., a consumer psychologist at the Ohio State University. So a brother who

hasn’t been able to quit smoking may struggle with your success—and feel awful about his disgruntlement, too. HOW TO HANDLE IT Be careful not to evangelize too loudly about your new lifestyle—other people may not be ready to hear about it. Kel admits that once she began losing weight, it was her favorite topic of conversation. “Worse, I became the calorie and exercise police, criticizing other people’s choices,” she says. “I just wanted to pass on these wonderful discoveries I had made. But actually, I was kind of a jerk.” A better idea? Share your epiphanies with a crowd that will appreciate them, even if it’s online. When Gigi Ghobrial, a Web graphic designer in La Mirada, CA, started getting fit, strangers following her Instagram account gave her kudos that helped her keep going. In scenarios involving less health­ inspired friends, you can play up what researchers call mirroring—basically, a kind of mimicry that makes eating companions feel closer. “At the barbecue joint, you can order a double portion of salad,” Wood suggests. “Then you’ll be eating the whole time, just as they are, and your friends will

ACCOMMODATE.

LOOK AHEAD.

When Erica Lugo’s mom told her she was making every­ one else feel awk­ ward by bringing her own food to family dinners, Lugo went into defensive mode. “I told her I was doing what was right for my health,” she says. For a while she bowed out of family gatherings altogether, but as time went on and she started feeling more secure in her new routine, she learned to be more flexible. “Now when I’m invited to a cookout, I’ll make the host’s favorite dish—only healthier and with fewer calories. So she’s comfortable, and I’m showing her that she can eat delicious food and be healthy.”

One of Nancy Korf’s fitness clients was a saleswoman whose work involved lots of nighttime socializing. “It wasn’t that easy for her to turn down drinks or appetizers,” she says. So Korf showed her how to preplan those evenings. “I’d have her look at the menu before going, and tell her to make sure she always had seltzer with lemon in her hand. That way, when someone said, ‘Can I get you something from the bar?’ she could lift it and say, ‘All set!’ ”

OUTSMART ’EM. Your husband tells you in no uncertain terms that just be­ cause you want to eat healthier doesn’t mean he’s going to, and insists on loading the freezer with ice cream. Instead of begging him to give up the sweet stuff, ask him to buy single portions, or pro­ actively buy him ice cream in flavors that don’t appeal to you. You hate coconut but he doesn’t? Perfect.

^

feel that you’re a part of things.” Nancy Korf, a fitness trainer in Portland, OR, figured out her own work­around for when she visits her Italian grandmother­in­law. She takes a small piece of lasagna and makes a big show of eating it. “For her, food is love,” Korf says. “So with every bite I take, I tell her how much I love it, and that gives her what she needs.” Korf isn’t beyond a little stagecraft, either. “I spread sauce around the plate to make it look like I ate more than I actually did,” she says. “It’s sneaky, but it works!”

GET READY TO BOB AND WEAVE

“Aw, you can take a day off....”

DROZTHEGOODLIFE.COM


54 THE GOOD LIFE REPORT

IT’S THE BUZZIEST WORD IN MEDICINE. WHY? BECAUSE THE ZILLIONS OF BACTERIA LIVING IN YOUR BODY MASTERMIND YOUR HEALTH IN AMAZING WAYS. LEARN HOW TO GET THEM WORKING FOR, NOT AGAINST, YOU. BY M E G H A N R A B B I T T

A R T W O R K BY K Y L E B E A N


55 ight now, there’s a big party going on inside your body and on every last inch of your skin. The guests? Oh, just 100 trillion or so bacteria, each microscopically tiny— one-tenth the size of your human cells. They hang out everywhere, from your armpits and tongue to your lungs and gut. They eat the food you eat. They talk to each other. And just as at any gathering, the good ones add something to the vibe and clean up after themselves, while the annoying ones make a mess and get you into trouble. Until relatively recently, doctors and researchers had no idea that this bug bash is directly connected to your health. Then, about 10 years ago, a few provocative studies prompted microbiologists to consider the possibility that certain kinds of bacteria are not only useful, they’re directly tied to well-being. Those first promising bites of research unleashed a feeding frenzy of studies on this inner world of bacteria we’ve come to know as the microbiome. So far, we’ve seen hints that gut bugs could possibly lower cholesterol, tame symptoms of irritable bowel syndrome (IBS), help with weight loss, and affect your mood, to name only a few findings. Some scientists now think that microbes could influence your health just as powerfully as your genes do.

[ MOOD ] Microbes in your digestive system may play a role in how upbeat you feel.

[ IMMUNITY ] Your gut is command central for your immune system. Happy bugs there could prevent problems ranging from food poisoning to cancer.

[ GUT PROBLEMS ] Bloating? Pain? Balanced bugs may soothe it.

[ WEIGHT ]

M I TC H PAY N E

Heavy and thin people tend to carry different bacteria in their bodies. Those bugs could be a key to staying slim.

DROZTHEGOODLIFE.COM


56 “I have a feeling that in the next 30 years, we’ll have so much more information about the microbiome—especially which bugs need to be present for us to stay healthy—that we’ll be able to create highly specific treatments for patients and maybe even prevent disease,” says Sarkis K. Mazmanian, Ph.D., a professor of microbiology at the California Institute of Technology. While scientists had been captivated by microbes for a while, a 2013 study helped catapult these bugs into the media spotlight: Scientists took some microbes from human twins—one obese, one thin—and injected them into two normal-weight mice. They watched as the mouse with the heavy twin’s bacteria put on weight and the one with the thin twin’s microbes stayed slim. It provided the best indication so far that gut bugs could be tied to our obesity epidemic. Excitement also built around this less glamorous but still impressive finding: Microbes may be able to clear up the potentially deadly infection caused by Clostridium difficile, or C. diff, which antibiotics sometimes can’t. Scientists treated it by getting the right bugs into affected people’s guts via a fecal transplant. (Poop from a healthy donor is delivered to the recipient’s colon during a colonoscopy, or via an enema or pill.) With such promising results, it’s no wonder some people aren’t

DR. OZ SAYS... Our microbes might be small, but their effect on us is impressive. I’m excited about the possibility that taming the civil war in our guts could reduce inflammation, the trouble at the root of so many major diseases.

JANUARY/FEBRUARY 2017

SAY HELLO TO YOUR LITTLE FRIENDS To manage your microbiome, it helps to know a bit about how this internal ecosystem works. All those tiny microbes started setting up shop the day you were born, attaching to you on your way out of the birth canal, explains Jens Walter, an associate professor of nutrition, microbes, and gastrointestinal health at the University of Alberta in Edmonton. Some docs think these bugs are so helpful that they advocate a bit of a wait before a baby is wiped off. (If you were born by C-section, you missed out on some of Mom’s bugs. This could be why C-section babies tend to be more prone to asthma and allergies.) Your microbiome continued to populate until you were about 3. And after that, a slew of other scenarios affected how it developed. (See “The Life of Your Microbiome,” opposite.)

The bugs that make up your particular collection are all different; microbes on your forearm aren’t the same as the ones in your belly button or on your gums or in your gut. And while you and your partner, your coworker, your kids, and even the stranger next to you on the train may have some of the same bacteria, you may have some that they don’t. Certain bugs are the kind you’d want to kick out of your body (no one likes a strep throat instigator), but there are also a bunch of good guys that help digest your food, regulate your appetite and weight, boost your immune system, and even influence your mood. The key, it seems, is to establish equilibrium between helpful and harmful ones. “Your microbiome is kind of like a rain forest,”says Vanessa Leone, Ph.D., a

microbiome researcher at the University of Chicago. “Both ‘good’ and ‘bad’ bugs are like the plants and species that keep the ecosystem in balance, and while those good players help a rain forest thrive, even the bad guys are there for a reason and only cause trouble when there’s a change—in your diet, for instance—that allows them to grow in such abundance that they become toxic.” In a rain forest, diversity is the goal, and the same can be true for the microbiome. The more types of bugs you house, the healthier you’re likely to be. There’s a lot to be discovered about these microbes, but we do know that the gut holds the richest diversity of them in the body—maybe even a thousand species—and that there are some simple ways to manipulate them for the better.

D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

1

waiting around to see which studies pan out in additional human trials. Believers are doing DIY fecal transplants in an effort to solve everything from Crohn’s disease and ulcerative colitis to anxiety and depression. All this microbiome exuberance has spawned a billion-dollar industry of probiotic products that are a lot easier for most of us to access (and stomach) than fecal transplants. Sales of probiotic supplements—which contain live bacteria similar to beneficial microbes in the gut—have doubled in the past five years. And foods and beverages with the stuff are projected to be a $10 billion industry by 2018. These include the probiotic juices, chocolates, peanut butters, cereals, yogurts, and you-name-its on store shelves. What makes the microbiome so fascinating and frustrating is all this promise, tempered by major unknowns. Microbiologists researching the topic say it’s too soon to believe that our bacteria are the answer to everything that troubles us. Still, those same experts are making simple changes in their own lives—particularly when it comes to the food they eat—to give their bugs a push in the right direction. We prodded them for the science-backed steps they’re taking, all ideas the rest of us can use to make the most of our microbes right now.


THE GOOD LIFE REPORT

2 WHAT THEY DO FOR YOU The bacteria in your gut are like a United Nations of diplomats, each trying to make a mark on what happens in your internal world. To get the body’s work done, you want more diplomats from a large number of countries. At this point, experts think the little gut bugs may govern essential functions like these:

They regulate inflammation. Some of

your bugs extract nutrients from food, says Bob Hutkins, Ph.D., a microbiome researcher and professor of food science at the University of Nebraska. Eat right (more on this later), and these bugs help your body make vitamins and turn food into other essential nutrients like short-chain fatty acids, which are one of the most powerful anti-inflammatory agents the body makes, says Hutkins. But when you eat unhealthy fats and starches, your “bad” bacteria are more likely to predominate and secrete a substance called endotoxin. That stuff prompts your immune system to go on the defensive, sparking inflammation.

They help manage your appetite. Scientists

have seen that lean people’s guts are brimming with a diversity of species, while the gut communities of those who are obese show less variety. Certain bugs may have

extra sway over how hungry you get. New York University researchers found that a bacteria called Helicobacter pylori, once thought to be an all-bad player, helps keep ghrelin, the hormone that increases appetite, in check. H. pylori used to be plentiful in us, but antibiotics and our ultrahygienic lifestyles have helped prune it back.

Are the helpful or harmful bacteria dominating your GI tract? Depends on which you feed.

They influence your immune system. A

whopping 70% of the SWATteam cells that control your immunity reside in your

THE LIFE OF YOUR MICROBIOME How it shifts through the years.

YOU’RE BORN. You pick up bacteria as you make your way through the vagina, which is why C-section babies initially have a less diverse microbiome. Research is being done on whether swabbing a baby’s skin with maternal vaginal mucus after a C-section birth could help.

YOU DRINK YOUR FIRST MEALS. More input from

Mom is better, as far as your bacteria are concerned. The microbes in breast milk help diversify a baby’s bugs, while formula doesn’t.

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gut—the antibodies, lymphocytes, cytokines, and other immune cells that watch for invaders and attack when necessary. Researchers think your gut bugs “talk” to your immune system and teach it to recognize which organisms are OK and which need to be crushed, though no lab has cracked the entire communication code yet. It’s likely that the greater the variety of gut bacteria you have, the smarter and more finely tuned the immune system is, because it’s gotten more lessons about what to attack and what should be left alone, says Gail Cresci, Ph.D., R.D., a microbiome researcher at the Cleveland Clinic. “This might explain why one person can eat a piece of microbe-laden fish and get a bad bout of food poisoning while another has that same meal and feels fine,” she says.

improves mood and helps us handle stress. (Yes, this brain chemical actually originates in your digestive tract.) With mood, too, diversity rules: People without depression tend to have more types of bugs than people with it. Researchers are hoping to pin down strains that might boost mood, yet some folks aren’t waiting around and are using probiotics (and referring to them as “psychobiotics”) to try to treat conditions like anxiety and depression.

A

“Gut feeling” isn’t just a phrase. Your bacteria there analyze emotions and “talk” to your brain through a superfast nerve highway.

They affect your mood. The gut creates a

raft of chemicals that influence your emotional wellbeing, and your microbes have something to do with it. In fact, it’s actually our gut bacteria that produce the vast majority of the body’s serotonin, a chemical that

YOU’RE KISSED AND CUDDLED. The skin­to­skin

contact you get from your parents goes a long way toward populating your microbiome, which is why your bugs at this stage have a lot of overlap with theirs, plus those from other people who take care of you.

JANUARY/FEBRUARY 2017

YOU GET SICK. Your gut bacteria play a key role in “teaching” your immune system about which invaders should stay and which should go. So every time you come down with something, your body gets smarter about what to fight or not.

YOU MEET THE FAMILY PET.

Many of the microbes in your dog’s saliva are actually diversifying your micro­ biome. (Research hasn’t been done on other pets.) Some research shows the bugs in dog saliva may even protect you from developing asthma.

YOU START EATING SOLID FOODS. The pureed fruits

and vegetables your parents spoon into you also make their way to your baby­size colon and feed your “good” bacteria there. Those bites of ice cream your grandparents sneak you? They let “bad” bacteria grow in your gut.


THE GOOD LIFE REPORT

3 HOW TO BUILD A BETTER MICROBIOME You don’t have to do anything exotic or complicated to improve the ecosystem inside you. No point in obsessing about which strains of “good” bacteria you’re getting, because scientists say there’s not enough research yet to pinpoint the key players in big issues like obesity, heart disease, or brain health. (But there’s mounting evidence for two conditions. See “Promising Probiotics,” page 60.) For now, experts agree that a healthy diet is the number one way to create a robust microbiome. Once you start making changes, your bugs respond rapidly. “The composition of the bacteria in your gut can shift within hours,” says Leone. What to do to bring things into balance:

Eat more fiber. This is your microbiome’s favorite food. While your bugs eat all the nutrients you eat, experts agree it’s fiber that feeds the “good” bugs. The big problem with most simple starches and low-fiber foods is that few actually make it to your colon, where the vast majority of your bugs live, says Hutkins. “When you have simple carbohydrates and sugar, most of them are immediately absorbed through the small intestine and move on to various body parts to

be used as energy or turned into fat,” he says. Anything that’s not used keeps traveling through your system. On the flip side, things that are rich in fiber don’t get digested in the stomach or absorbed in the small intestine, which means they get to keep traveling until they reach the colon, where they become food for the healthy bacteria in the gut. With fiber, you might have to make an effort to get enough; most Americans consume only a third to half

YOU GET YOUR FIRST COURSE OF ANTIBIOTICS. While the

YOU GET ANOTHER COURSE OF ANTIBIOTICS, AND THEN ANOTHER. If you’re like most

drugs do a good job of getting rid of the bugs that caused your ear infection, they wipe out a portion of your “good” bacteria in the process. These can be repopulated in part by eating more fiber-rich foods.

kids in the U.S., you’ll have three courses of antibiotics by the time you’re 2—and 17 before you’re 20. Every round wipes out “good” bacteria, which can be tough to build back.

the amount of this nutrient that their bodies want in a day. Aim for 25 to 28 grams daily if you’re a woman under age 50, and 22 grams if you’re over that. (Men require more: 30 to 33 grams a day up to age 50, and 28 grams after that.) To be efficient, rely on some heavy hitters like beans (roughly 6 to 7 grams per half cup), blackberries (about 7 grams per cup), and oatmeal (4 grams per cup).

Throw two “new” fruits or veggies into your cart next time you shop. Experts agree

that another great way to set yourself up for optimal microbiome diversity is to eat a wide range of produce. That means not just sticking to your go-to broccoli, sweet potatoes, and other faves. Starting this week, toss jicama, leeks, jackfruit, garlic scapes, okra, or another type of produce you’d typically never buy (or haven’t had in a long while) into your grocery cart, and keep on experimenting.

eliminating junky foods could keep “bad” bacteria in check, says Cresci. “We know that when you cut sugar, unhealthy fats, and processed foods from your diet, you are more likely to keep your bacteria in balance.” Also helpful for getting disruptive bacteria out of your gut: Cut down on animal meat. A glut of it can fuel endotoxin-making bugs. Even heart-healthy fish has this effect, says Rafael Kellman, M.D., author of The Microbiome Diet, but fish has so many benefits, you still want to include it in your diet. Remember, since diversity is the goal, some meat is fine as long as you’re eating plenty of plant-based foods in a day.

Take antibiotics only when necessary. You’ve

“good” bugs with fiber-rich foods will help them thrive,

heard it before: Don’t ask for these drugs when you’ve got a common cold. (You need them only when you have a bacterial infection, like strep throat or pneumonia.) While antibiotics are great at killing harmful bacteria, they also wipe out a lot of your “good” bugs in the process—and some of those may never come back, says

YOU TURN AGE 3. Thanks to bacteria your skin has been exposed to via people and pets, and those in your gut (largely a result of the food you’ve eaten), your microbiome is now mostly developed, though a number of factors will make it more or less diverse.

YOU SPEND TIME OUTSIDE. It’s not just people and food that affect your microbiome. The air you breathe, the grass you play on, the baseball diamond you slide on, and so much more expose you to billions of bugs, some of which will contribute to that essential microbiome diversity.

Control your “bad” bugs. Just as feeding your

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THE GOOD LIFE REPORT Cresci. There’s strong evidence in studies on mice that the change in the microbiome after just one course of antibiotics can cause weight gain, and scientists think this may be true in humans, too—especially children. Some docs suggest taking probiotics during a course of antibiotics in an effort to prevent antibiotic-associated diarrhea. (See “Promising Probiotics,” right.)

Don’t pop any old probiotic. “Good” bacteria

are flying off store shelves in the form of pills or foods that contain these organisms. (Those are the yogurt or kefir products with “live, active cultures,” and the fermented ones like kimchi, sauerkraut, and kombucha.) Why? That’s a head-scratcher for many researchers, who agree that manufacturers are making promises (“promotes gut health!”) that are way ahead of the science. “If your microbiome is a rain forest that’s populated with all kinds of indigenous species, taking a probiotic supplement or eating a probiotic-fortified food is like trying to plant a random organism—say, a strawberry

YOU GET A BOYFRIEND OR GIRLFRIEND. Remember how

your parents passed along lots of bugs when you were just a babe? Well, partnering with someone else shares the microbial riches too.

JANUARY/FEBRUARY 2017

patch—in this already wellestablished ecosystem and expecting it to grow and flourish,” says Walter. Occasionally, it may stick around and survive, but other times, what you take or eat just disappears without contributing anything at all to your microbial makeup. If you want to eat probiotic foods, hoping to better your internal mix, “go ahead,” says Cresci. But know that the foods may contain only one or a few strains of bacteria— and research hasn’t proven if many of those strains are essential for health. There’s also no way to know for sure which probiotics in processed foods—meaning the chocolates, trendy juices, trail mixes, energy bars, and more—truly survive the manufacturing process or the store shelf, or make it all the way to your colon so they can settle down in there. Similarly, since your gut contains thousands of strains of bacteria, taking a supplement that has just one specific type may not help you out much. If you want to give supplements a try, look for one with a large number of strains. That gives you the greatest chance of getting

YOU GO TO COLLEGE AND SURVIVE ON PROCESSED FOODS. The lack of fiber-rich

produce lets “bad” bacteria flourish, which could mess with appetite and contribute to the “freshman 15.”

Promising Probiotics

Despite what the zealous clerk at the healthfood store tells you, there’s not that much solid research on which probiotics affect which diseases. However, for a couple of problems, scientists have ID’d species with some hopeful results: DIARRHEA Controlled trials have shown that two strains of beneficial bacteria, Lactobacillus GG and Saccharomyces, can shorten a bout of diarrhea in certain cases. They may prevent the type that can come along with taking antibiotics or even the sort that can occur with the potentially dangerous colon bacteria called Clostridium difficile (C. diff).

IBS In several studies, probiotic supplements containing the strains Bifidobacterium, Lactobacillus, or B. infantis helped calm some IBS symptoms, such as abdominal pain and bloating. There’s no clarity yet on whether these are the only useful strains for IBS or how long you should take them. Studies have ranged from one to six months.

something useful that might take root in your gut. In the future, it’s possible that individual microbiome testing will tell you specifically what you need to eat to lose extra weight or to be your healthiest. It could reveal particular microbes you’re missing that might

help you fend off cancer, heart disease, or diabetes. But right now, know that your bacteria love the same good-sense moves that the rest of you does. Tonight, put some new produce on your plate and say cheers to your body’s healthier, happier bug party.

YOU GET MARRIED, HAVE KIDS, AND ADD ANOTHER PET.

YOU RETIRE. Scientists aren’t sure why, but aging generally leads to a less diverse microbiome. That means it’s even more important as the years add up to eat a diet filled with a variety of fiber-rich foods that serve your “good” bugs.

More people and animals means more exposure to new bacteria that’ll eventually make a home in your body. (Yes, kids can transmit to your body bacteria they pick up in various places.)


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January/February

Vitamin C helps fade splotches.

TRUE BEAUTY OZ NEWS: BEAUTY

Turn for More

5 THINGS WE JUST LEARNED Safflower seed oil moisturizes and protects.

1

ST U D I O D. P R O P ST Y L I N G BY A N G E L A C A M P O S AT STO C K L A N D M A RT E L

A Very Pretty Nail Rx

Camellia leaf extract is full of protective antioxidants.

Your nails take the brunt of the damage at this time of year; no wonder they peel, crack, and look scraggly. Enter the new skin-care-inspired polishes, which tackle all those issues in the season’s hottest colors. Infused with good-for-you ingredients like argan oil, collagen, and vitamin E, they help moisturize, condition, and prevent brittleness. Three we like: Sally Hansen Color Therapy ($9 each, CVS), Essie Treat Love & Color Nail Polish ($10 each, essie.com), and OPI Gel Break ($14 each, salons).

Healthy Updates for Your Face, Hair & Body PHOTOGRAPHED BY CHRISTOPHER COPPOLA

DROZTHEGOODLIFE.COM


3

OZ NEWS

2

The tiny curved tip fits into the crevices of almost any size bottle.

new + good

GET THE LAST LITTLE BIT... File under “Why didn’t I think of that?”: The Spatty ($5, target.com) is a mini rubber spatula you can wiggle into the very bottom of your favorite lotion, anti-aging serum, or liquid foundation to get the final precious drops. (You know, the ones that no amount of bottle shaking can dislodge.) The brains behind this invention promise that the 25% of the formula you’d normally throw away will end up on your face, not in the trash, so it pays for itself fast.

Relax (and Look Younger)! Facial massage is a luxurious anti-ager: It increases blood flow to the skin, creating a rosy glow and reducing puffiness, says beauty expert Lucy Bee in her new book, Natural Beauty with Coconut Oil. Soothe your skin using her technique:

Try it! Apply an oil (like coconut) in long strokes, starting in the middle of your face and sweeping outward. Lightly tap right below your eye sockets from the inner corners of your eyes toward your ears to work out bags. Finish by pinching along your brows to release tension.

Don’t chuck this! Now there’s a way to scoop out lotion leftovers.

4

Smarter Skin Care Growth factors are big news in anti-aging: Some research shows they have skinregenerating abilities. Olay is now loading up its Regenerist line with Glyco-Repair, a potent seed extract that the brand’s scientists claim stimulates your body’s natural production of growth factors.

5 Our staff-tested favorites: Neuro Grip by Paul Mitchell (pictured, $127.50, paul mitchell.com for salons) and Chi Dura Chi Handshot Dryer ($145, loxabeauty.com).

JANUARY/FEBRUARY 2017

love this

What’s Missing from This Hair Dryer? It’s the handle, of course. There’s a new class of supersleek handle-free dryers, and as our staff testers found out, they make it easy to get the look you’re after. Less weight means blow-drying doesn’t feel like an arm workout, and you can style the hair at the back of your head without twisty contortionist moves. The special slip-proof grips keep your fingers cool and comfortable.

S PAT T Y: C H R I STO P H E R C O P P O L A / ST U D I O D. P R O P ST Y L I N G BY A N G E L A C A M P O S AT STO C K L A N D M A RT E L . H A I R D RY E R : C O U RT E S Y O F M A N U FAC T U R E R . I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N

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Sources: Media Radar, October 2015-September 2016; The NPD Group, Inc., 2015. Participating magazines include: Cosmopolitan, Dr. Oz THE GOOD LIFE, ELLE, Good Housekeeping, Harper’s BAZAAR, Marie Claire, O, The Oprah Magazine, Redbook, and Town & Country.


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True Beauty MAKEUP LESSON

Different Women

For years, we’ve been shopping for makeup using our skin tone or eye color as the best guide. Get ready for a breakthrough, ladies, because...

THE LINEUP

Shimmery coppers bring depth to light eyes and brighten dark ones. EYE SHADOW

SUCH A HEALTHY GLOW That green blush at right? It has special pigments that change color when they come in contact with skin’s pH, turning a subtle pink on fair types like Liz. Gilded shadows make her blue eyes stand out, and the lipstick appears as a natural rosy shade.

BLUSH

On skin, it turns into your perfect pink. No witchy vibes, promise.


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The Same Makeup ...new products are calibrated to flatter all, or even morph into your perfect shade. Sounds a little Harry Potter—but thank science, not magic. BY S A R A H W E I R P H O T O G R A P H E D BY PETER ROSA

Meet the brownish nude that looks great on every lip it touches. LIPSTICK

WARM AND FLATTERING

BROW PENCIL

This one has a blend of pigments that shift to match brows of all colors.

The blush works the same way on Jeanette, going slightly peachy on her darker skin (cool, huh?). Brown eyes are complemented by the warmth of the metallic eye shadows, and the lipstick is the perfect nude against a mocha complexion.

DROZTHEGOODLIFE.COM


True Beauty MAKEUP LESSON EYES

ONE SHADE FITS ALL

Sophisticated shimmer and bold brows create emphasis and pow.

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Our staff tested more than 25 makeup products that promise to be universally flattering. The winners:

EYES

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LIPS

Glosses, balms, sticks—there’s a lip color chameleon for everyone.

1

CHEEKS

2

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5. Golden eye Mix and match these metallics any way you want— they complement all eye colors. Charlotte Tilbury Luxury Palette in Legendary Muse ($52, Nordstrom) 6. Arch angel We were skeptical, but this pencil is so subtle, it works with brows of all colors. IT Cosmetics Brow Power Universal Brow Pencil ($24, Sephora)

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3

CHEEKS

4

Layer these on for radiance that works on all skin tones. LIPS

1. What a peach Using fluorescein dyes, which sense the pH of your lips, the gloss adjusts to a soft apricot color. Physicians Formula pH Matchmaker pH Powered Lip Gloss in Natural ($10, drugstores)

JANUARY/FEBRUARY 2017

2. Red for all Most red lipstick has blue or orange undertones, which only work against certain skin colors. This one’s undertones are neutral, so it looks great no matter what. Revlon Super Lustrous Lipstick in Love Is On ($8, drugstores)

3. Color + care You can build this balm into a personalized pink, thanks to pigments that rely on skin’s pH to darken. Or use a light swipe as a moisture layer: It’s full of natural oils. Catrice Cosmetics Tinted Lip Glow Balm ($6, Ulta)

4. High-tech hue Created with the help of a tetrachromat (someone who can see colors most people can’t), the rich shade here reads pinkish on some lips and nude on others. MAC Cosmetics Liptensity Lipstick in Doe ($21, mac cosmetics.com)

7. Shine status The highlighter’s pearl pigments (no glitter here) allow your natural skin tone to shine through. Becca Shimmering Skin Perfector Pressed in Champagne Pop ($38, Sephora) 8. Quick change Strange but true: From this swampy green you get a pink that mimics your natural flush. Lipstick Queen Frog Prince Blush ($24, spacenk.com) 9. Blush about it Score! It’s your natural workout flush in a tube. Smashbox Cosmetics O-Glow ($29, smashbox.com)

ST U D I O D. ST Y L I N G BY A R GY KO U T S OT H A N A S I S . H A I R BY A DA M M AC L AY FO R M A R C H A R R I S S A LO N . M A K E U P BY A N A N DA A M B R O S E FO R B I G L E O P R O D U C T I O N S . C I T I Z E N S O F H U M A N I T Y J AC K E T. 10 C R O S BY BY D E R E K L A M C H A M B R AY S H I RT. M A K E U P ST I L L S : ST UA RT T Y S O N / ST U D I O D. P R O P ST Y L I N G BY S A R A H G U I D O - L A A K S O FO R H A L L E Y R E S O U R C E S

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True Beauty LABEL LAB

WHAT’S IN YOUR…

MOUTHWASH?

The best ones go beyond minty-fresh breath. Find your germ-fighting, tooth-strengthening staple here. BY AMBER BRENZA

PHOTOGRAPHED BY TRAVIS RATHBONE

Pick the right rinse They’re not one-size-fits-all. Step up your swish-and-spit game by choosing a mouthwash that will handle your top issues.

SHOULD I WORRY ABOUT ALCOHOL? Short answer: No. Studies have not found a link between the ethanol (also called ethyl alcohol) in mouthwash and any health concerns. Still, alcohol may sting and doesn’t add any germ-killing benefits to rinses. (It acts mostly as a solvent to keep ingredients from separating.) It can also worsen dry mouth, so if your tongue feels sandpapery, go for a product without it. People with a history of alcohol abuse should also avoid it.

FRESH BREATH Look for antiseptic ingredients like cetylpyridinium chloride (CPC) or zinc chloride, which kill bad-breath germs instead of just masking them. HEALTHY GUMS Stick to a product that targets plaque bacteria, which can cause gingivitis. Look for CPC or a combo of four essential oils including menthol and eucalyptol. STRONG TEETH Grab a rinse with sodium fluoride. The naturally occurring mineral fortifies teeth to prevent cavities and protect against acid.

WHITENING WASHES: WHAT TO EXPECT Mouthwashes with hydrogen peroxide (an effective whitening ingredient) can remove some surface stains, but they don’t spend enough time in contact with your teeth to do too much. You’ll need OTC whitening strips to see a big shift.

Know this about natural ones Some ingredients, like zinc chloride, are already naturally derived. Rinses explicitly labeled as “natural” usually do not contain artificial flavors and preservatives. In any case, always choose one with the ADA seal to make sure it’s effective.

JANUARY/FEBRUARY 2017

did you know YOU CAN SOAK YOUR TOOTHBRUSH IN MOUTHWASH FOR SEVEN MINUTES TO SANITIZE IT.

P R O P ST Y L I N G BY A L M A M E L E N D E Z FO R H A L L E Y R E S O U R C E S

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Iron deficiency affects 20% to 25% of the world population,1 with irondeficiency anemia the most common type of anemia.

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Reference 1 . McLean E, Cogswell M, Egli I, et al. Worldwide prevalence of anaemia, WHO Vitamin and Mineral Surveillance Information System, 1993-2005. Public Health Nutrition 2009; 12(4): 444-54.

We all need iron for energy. Women are especially prone to iron deficiency due to periods, pregnancy, and breast-feeding. In fact, menstruation is the main reason women are 10 times more likely than men to suffer from low iron levels. Just a few consecutive heavy periods can cause iron losses that are difficult to reverse without supplementation.

Iron-deficiency symptom checklist: Are you iron-deficient?  Do you often feel weak?  Do you look pale, lack appetite, or feel tired?  Are you often cold or chilly?  Do you have brittle hair and nails?  Are you vegetarian? The more questions you answered “yes” to, the higher your risk of being iron deficient.

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Present this coupon on your next purchase of Floradix or Floravital (8.5 oz. or 17 oz. size) and receive $2 off the retail price. EXPIRES 12/31/17

Retailer: Flora, Inc. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer. Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase and are responsible for all taxes. Cash value is .0001 cents. Send all coupons to: Flora, Inc., P.O. Box 407, MPS Dept. 787, Cinnaminson, NJ 08077.

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True Beauty SKIN 101

Show eyes some love

Delicate eye skin can become cranky if you use the wrong products. Look for fragrance-free creams that contain skin soothers like chamomile.

5 2

1

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KNOW YOUR SKIN, FROM HEAD TO TOE Touch your forehead. OK, hold that position. With your other hand, gently rub your knee. Not alike at all, right? Skin is your largest organ, but it changes from one area of your body to the next. Understanding what different spots need can help combat dullness, dryness, and fine lines for a healthier, glowier-looking you. BY J E S S I C A M I G A L A

JANUARY/FEBRUARY 2017

I L L U S T R AT I O N S BY C A R O L I N A M E L I S


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What are those spots? 3 Nose:

Eyelids: Superdelicate!

Meet the thinnest skin on your body. Your lids are about .05 mm thick—that’s slimmer than a sheet of paper. It’s why they’re so sensitive to aggressive skincare products and easily become red and irritated. Lids are also prone to allergen aging—when they’re so chronically puffy that skin stretches, causing lines and droopiness.

Treat them right While washing your face, keep cleanser away from the area; a splash of water is good enough if you aren’t wearing makeup. If you are, go for a gentle, fragrance-free makeup remover like Simple Skincare Dual Effect Eye Make-Up Remover ($7, drugstores). Got allergies? Talk to your doctor about medication or lifestyle strategies (allergen-free bedding, staying indoors on highpollen days). If you can’t figure out what’s causing the irritation, a derm can pinpoint the culprit with a patch test.

The deal with expression lines

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Those little crinkles appear when you smile because muscles are attached directly to skin in this area of your face. That’s different from, say, your arm, where the muscles attach to bones, not skin. (Biceps wrinkles? Not a thing.)

Forehead: Keep deep lines at bay

One of the best things about your face is how expressive it is, but every time you smile, frown, or scowl, lines show up. When you’re younger, there’s enough collagen to help skin bounce back, so those little wrinkles disappear. But years of UV exposure and the hormonal changes that occur around menopause degrade collagen and elastin, allowing expression lines to set up shop.

Treat it right Don’t ever stop smiling, but slather on SPF to prevent some of the collagen loss. (For more on how to pick a great winter sunscreen, see page 82.) At night, use a serum or moisturizer that contains hydrators like ceramides. We like CeraVe Skin Renewing Gel Oil ($25, drugstores). To address existing wrinkles, use a product with retinol, which stimulates collagen production. One to try: Skin+Pharmacy Advanced Anti-Aging Therapy Retinol Serum ($20, CVS). If your skin can’t tolerate retinol, pick up a cream with collagen-building peptides like Algenist Advanced Wrinkle Fighter Serum ($105, Sephora).

5 Scalp: It’s snowing, baby

Dandruff is really a skin condition. Of the 2 million hair follicles on your body, 100,000 of them live on your scalp. Surrounding every follicle is a sebaceous gland that pumps out an oil called sebum. When that oil builds up and mixes with skin cells, it can cause an overgrowth of a fungus that naturally lives on most scalps. The result: flakes. Treat it right Look for shampoos with salicylic acid, like Neutrogena T/Gel Therapeutic Shampoo ($15, neutrogena.com), or zinc pyrithione, such as Dove DermaCare Scalp Pure Daily Care Shampoo ($5, CVS). Or talk to a dermatologist about a prescription-strength formula.

Show of hands: Who’s spent extra mirror time examining the tiny black dots on her nose? They’re often sebaceous filaments, hairlike structures that channel oil from the pore to keep skin soft. Your nose is affected because the T-zone has the most oil glands (very oily skin types may contain more). When oils mix with dead skin and bacteria and block the pore, it’s a blackhead; they’re often larger and darker. Treat it right Don’t squeeze—it can cause scarring. A pore-flushing cleanser with salicylic acid can help minimize the appearance of sebaceous filaments and blackheads. Try TriDerma It Takes 3 Acne Gel Wash ($22, triderma.com). Prescription retinoids or laser treatments can also make them less noticeable.

4 Lips: Moisture needed

The skin on your lips sports very few oil glands, which is why they can dry out and chap this time of year. They’re also exposed to lots of sunlight. (Yes, skin cancer can happen here too. Your lower lip is 12 times more vulnerable than your upper lip because it protrudes more.)

Treat them right When lips get dry, the first thing you want to do is lick them. Resist—or at least swipe on a lip balm with SPF right after. (For some great options, see page 83.) Otherwise, skin will dry out even more when the saliva evaporates. That rumor about becoming physically dependent on lip balm? Total myth. The structure and function of your lips don’t change in response to lip balms, though mentally you may crave that supersoft feeling.

DROZTHEGOODLIFE.COM


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True Beauty SKIN 101

6

8

9

6Neck: Don’t

7

The dishwashing dilemma

forget about me

We give our faces all sorts of TLC, but our necks tend to get nada. The skin here is crying out for some attention; it’s thinner than the outer layer that covers your face but is frequently exposed to the sun. That makes it more vulnerable to collagen-sapping UV damage, which can cause it to appear crepey and red. Treat it right You don’t need a neck-specific cream. Just slather the anti-agers (retinol, peptides, SPF) you use on your face on your neck, too.

JANUARY/FEBRUARY 2017

7

Harsh cleansers in grimefighting detergents can do a number on your hands. Go old-school and wear gloves.

Hands: Think silky

Your mitts are like a two-sided coin: The backs have skin that’s smooth and thin, while the palms are home to some of the thickest skin on your body. Moisturizers have a hard time penetrating this thick area, so it easily suffers from dryness and cracking, especially during cold and flu season when you’re constantly washing your hands.

Treat them right For really chapped hands, look for a thick cream like Clineral by Ahava X-Zem Hand Cream ($25, ahava.com), which has glycerin, shea butter, and mineral-rich Dead Sea mud to lock in moisture. Keep it next to the sink so you’re reminded to slather it on after every wash. (If your palms are still cracking, apply olive oil to wet hands and slip them into cotton gloves— the perfect excuse to put your phone down and relax for a few.) And smear a layer of moisturizer with sunscreen on the tops during the day.


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natrol.com †These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. ©2017 Natrol LLC.


True Beauty SKIN 101

10 Legs: Keep ’em smooth and silky

8 Arms: Battle

A reason to take a few days off from shaving: folliculitis. These red bumps sometimes happen when razor blades injure the longer, deeper follicles found on the legs, allowing bacteria in. The skin here can also dry out as you get older (thank those hormonal changes).

roughness

As if plain ol’ dry skin weren’t bad enough, winter is bad for keratosis pilaris, a.k.a. the chicken-skin bumps that dot the backs of your arms. It’s a common genetic condition that affects 40% of adults when the skin grows too thick around hair follicles.

Treat them right Keratosis pilaris isn’t curable, but it is treatable. Derms recommend using an exfoliating cream containing urea, ammonium lactate, or alpha hydroxy acids to thin skin out and smooth its texture. One we like: Skinfix Renewing Cream ($20, CVS). But go easy on the exfoliation. Too much friction from loofahs, exfoliating gloves, or scrubs can cause more angry redness.

Treat them right Hold off on shaving and use a benzoyl peroxide–based body wash (see “Back,” below) to kill bacteria and reduce inflammation. If dryness is your issue, slather on a rich cream like Vaseline Mature Skin Rejuvenation Healing Moisture Lotion ($8, Walmart) regularly.

9 Back: It’s an oil hot spot too

Your back contains a high number of oil glands. When oil and bacteria build up, it can plug the hair follicle. That, my friends, is bacne.

12

Treat it right If you notice a cluster of pimples, cleanse the area with a body wash that contains an exfoliating and antibacterial ingredient like benzoyl peroxide three to four times a week. One we like: PanOxyl 10% Acne Foaming Wash ($12, drugstores). Then use an exfoliating body scrub once or twice a week to keep pores clear. Try Alba Botanica Body In The Buff Grapefruit & Walnut Shell Revitalizing Scrub ($10, Target).

Elbows and knees: No more sandpaper skin!

When you put your elbows on your desk at work or your knees on the floor at yoga, the pressure and friction cause skin there to thicken to protect itself. Treat them right Suds up with a cleanser that has glycolic acid, like Mederma AG Advanced Dry Skin Therapy Body Cleanser ($16.50, mederma.com). Moisturize knees and elbows with a glycolic acid or urea–based cream like Exuviance Retexturing Treatment ($42, Ulta) to break down dead skin.

12

11 Feet: Let’s not sweat it

Thanks to their 250,000 sweat glands, your tired dogs can produce—yes, pee-yew— a half pint of sweat per day. Another challenge: The bottoms of your feet don’t contain oil glands, but the skin there is thick. Without this natural moisture, soles can become rough and cracked.

Treat them right If you’re dealing with bothersome sweat, dust on a medicated antifungal foot powder and wear moisturewicking socks to keep things fresh. To soften, soak them in a warm bath for 30 minutes, then slather on a rich hydrating lotion like AmLactin Foot Cream ($10, drugstores), which contains alpha hydroxy acids to exfoliate and smooth.

JANUARY/FEBRUARY 2017

10

Shave the right way

If you’re prone to red, inflamed bumps, always use a sharp blade when you shave and swap your foam for one of the new shave oils to help your razor glide along.

11

S O U R C E S : J E F F R E Y B E N A B I O, M . D., D E R M ATO LO G I ST AT K A I S E R P E R M A N E N T E I N S A N D I E G O ; M O N A G O H A R A , M . D., A S S O C I AT E C L I N I C A L P R O F E S S O R , YA L E D E PA RT M E N T O F D E R M ATO LO GY; S . T Y L E R H O L L M I G , M . D., D E R M ATO LO G I ST AT STA N FO R D H E A LT H C A R E ; E L I Z A B E T H M A RT I N , M . D., P U R E D E R M ATO LO GY & A E ST H E T I C S , A L ; K AV I T H A K . R E D DY, M . D., D I R E C TO R O F T H E B O STO N U N I V E R S I T Y C O S M E T I C & L A S E R C E N T E R , D I R E C TO R O F D E R M ATO LO G I C S U R G E RY AT B O STO N U N I V E R S I T Y S C H O O L O F M E D I C I N E ; J A S O N R E I C H E N B E R G , M . D., C L I N I C A L D I R E C TO R O F D E R M ATO LO GY FO R U T P H Y S I C I A N S , V I C E C H A I R O F T H E U N I V E R S I T Y O F T E X A S S O U T H W E ST E R N D E PA RT M E N T O F D E R M ATO LO GY; AVA S H A M B A N , M . D., A S S I STA N T C L I N I C A L P R O F E S S O R O F D E R M ATO LO GY, U C L A- G E F F E N S C H O O L O F M E D I C I N E

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YOUR FIGHT AGAINST OVERACTIVE BLADDER ISN’T OVER. BE AN OVERACTIVIST, DON’T SETTLE.

An OverActivist doesn’t just settle with Overactive Bladder symptoms. She continues to look for the treatment that works for her. You deserve information, treatment options, and a doctor who is willing to fight with you. Visit DontSettle.com to find a specialist and learn more. NATIONAL ASSOCIATION

FOR CONTINENCE ADVOCACY GROUP © 2016 Allergan. All rights reserved. All trademarks are the property of their respective owners.

APC70OO16


Meet Dr. Kavita Mariwalla, MD, FAAD

MENOPAUSE & YOUR SKIN

A nationally recognized leader in dermatology, Dr. Mariwalla specializes in anti-aging and serves on the Board of Directors of the American Society of Dermatologic Surgery

With time, our skin begins to show signs of maturityÐ freckles, brown spots, fine lines and wrinkles. These signs are often due to sun exposure, but hormones also play an important role in the appearance of a woman’s skin.

Estrogen As estrogen levels drop (starting in the perimenopausal years of 4050), the skin becomes drier. This decrease in estrogen leads to less oil production, which is needed to maintain healthy, youthful skin.

Hyaluronic Acid With age, the skin’s ability to replenish hyaluronic acid greatly diminishes, resulting in thinner-feeling skin with a more sallow appearance and less elasticity.

Rejuvenating Moisture Vaseline Mature Skin Rejuvenation is the only solution to address changing skin during menopause. Its unique formulation contains ingredients tailored for menopausal skin, including glycerin for intensive moisture, PPAR Activators to help form higher quality skin cells and replenish natural lipids to boost skin’s renewal cycle, Vitamin B3 to rebalance skin, and micro-droplets of Vaseline jelly to lock in moisture and relieve the tight, itchy feeling caused by intense dryness.

Hands Micro-droplets of Vaseline® Jelly help lock in moisture to protect skin.

EXPOSURE TO WEATHER, FREQUENT WASHING, ETC., CAUSES HANDS TO SHOW SIGNS OF AGING EARLY ON

try Take control of your skin! Specially formulated to address changing skin during menopause, Vaseline Mature Skin Rejuvenation helps heal and balance from the first application. This unique formula effectively corrects skin dryness all while absorbing quickly for a non-greasy feel. Learn more at Vaseline.com

Arms DROPS IN ESTROGEN LEVELS CAN LEAD TO CREPE-LIKE SKIN ON ARMS & LEGS

Elbows PAY SPECIAL ATTENTION TO ROUGH SPOTS LIKE ELBOWS & KNEES

Presented by


True Beauty SKIN SMARTS

Hello, It’s Still Sunscreen Season!

Sun protection is a year-round commitment with a worth-it reward: much younger-looking skin. Discover a perfect winter formula (we’ll help) and you’ll actually want to use it. BY K R I S TA B E N N E T T D E M A I O

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

WHY YOU NEED SUNSCREEN NOW Your defenses may be down

When the temperature dips, air loses moisture— and so does your skin. Dryness, in turn, can increase your risk of damage. “Skin that’s chafed or cracked has a broken barrier,” says Julie K. Salmon, M.D., an associate professor of medicine at Creighton University School of Medicine in Phoenix. That makes skin more prone to infection and irritation. By using a moisturizer with SPF daily, you can block incoming UV light and hold on to more moisture. “If you’re not outside much, not very active, and not so sun sensitive, it’s OK to apply broad-spectrum sunscreen just once in the morning,” says Salmon.

There’s no off-season for UV

You may not feel the sun as much right now, but look up—it’s still there. UVB rays, the ones that burn, are less intense at this time of year, but UVA, the longer wavelengths that accelerate skin’s aging and contribute to skin cancers, are still coming at you as strong as they were during the warmer months. “On a winter morning, you can get nearly as much UVA exposure as you would on a summer day,” says Salmon. These rays cut right through clouds, and if there’s snow on the ground, you have a good chance of getting a double dose of UV: Experts say white underfoot reflects nearly 80% of UV radiation. (For some perspective, sand reflects only about 15%.)

You get some exposure indoors, too

Those UVA rays are so strong they can penetrate right through untinted glass in your home, office, and car (windshields filter some of them; side windows, less). “Plus, we now know that visible light from lamps and overhead fixtures can activate pigment-producing cells,” says Rebecca Kazin, M.D., associate director of Washington Institute of Dermatologic Laser Surgery. That means if you’re prone to brown spots, you can get them just from sitting inside all day. Sunscreen can help protect your skin from visible light, but you need to pick the right kind (see opposite).

The damage is cumulative

A quick five-minute walk to grab lunch, the 10 minutes you spend clearing snow off your car, your 20-minute daily drive to work—these little moments outside can add up. Don’t I need to get vitamin D from the sun? you ask. While it’s true we get some from UVB rays (our bodies don’t make the vitamin unless bare skin is exposed to the sun), you can also get D through a D3 supplement if your levels are low. They can be checked with a simple blood test, says Sancy Leachman, M.D., Ph.D., director of the Melanoma Research Program at the Knight Cancer Institute.

Hey, mountain lovers! SPF is a must out there. UV exposure increases 4% to 5% every 1,000 feet above sea level, according to the Skin Cancer Foundation. So at an altitude of 10,000 feet, those rays may be 45% more intense. JANUARY/FEBRUARY 2017

ST U D I O D. P R O P ST Y L I N G BY A N G E L A C A M P O S AT STO C K L A N D M A RT E L

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83

FIND YOUR WINTER-FRIENDLY FORMULA For everyone: To help skin hang on to its moisture this time of year, we all need a broad-spectrum SPF 30 with hydrators like hyaluronic acid and glycerin, or barrier-strengthening ingredients like niacinamide and colloidal oatmeal. Apply generously, says Kazin. “There should be a visible layer on your skin that needs to be rubbed in.” Two to try: H2O+ Aquadefense Protective Matcha Moisturizer SPF 40 ($48, Ulta) and SkinCeuticals Ultimate UV Defense Lotion SPF 50 ($40, skinceuticals.com).

MOISTURIZING

MINERAL

For sensitive types: Chemical filters (avobenzone and oxybenzone, for example) can irritate skin that’s already been beaten up by cold, dry air and wind. Zinc oxide, a physical filter, blocks UVA and UVB rays like chemicals do but is less irritating. And there’s a bonus: This mineral protects against visible light, too. We like Neutrogena Sheer Zinc Face Dry-Touch Sunscreen SPF 50 ($12, neutrogena.com) and Colorescience Daily UV Protector Whipped Mineral Sunscreen SPF 30 ($34, sephora.com).

There’s a lip balm hidden in the cap!

FOR HANDS + LIPS

For sneaky spots: Shield hands with a moisturizer offering broad-spectrum protection, like Supergoop! Perfect Day 2-in-1 Everywear Lotion and Lip Shield ($19, Sephora). Lips are another forgotten zone. “Inflammation from dryness plus UV radiation is like a double hit for thin lip skin,” Leachman says. Swipe on a clear balm such as Bare Republic SPF 30 Mineral Lip Balm in Dewberry ($4, Target) or Eos Active Protection Lip Balm in Fresh Grapefruit with SPF 30 ($4, CVS). They work alone or under your lipstick.

DROZTHEGOODLIFE.COM


YOUR NATURAL HAIR TEXTURE IS YOUR PRETTIEST, HEALTHIEST LOOK. FIVE STYLISTS PROVE IT HERE. These New York City hair whizzes know every trick in the book for transforming strands, but when it comes to their own, they go natural—no crazy hot tools or chemical treatments. Why should you consider following their lead? Because doing less can get you more shine, volume, and personality. Use their tips and product recs to embrace your tight curls, gray streaks, and anything else the hair gods gave you. BY B E T H S H A P O U R I P H O T O G R A P H E D BY A N DY R YA N

JANUARY/FEBRUARY 2017


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PILES OF

curls

Amanda Troisi

ST Y L I N G BY J E N N I F E R S M I T H FO R E LY S E C O N N O L LY AG E N C Y. M A K E U P BY A N A N DA A M B R O S E FO R B I G L E O P R O D U C T I O N S . S E T D E S I G N BY ST E V E N N A S S I M O S . O N A M A N DA : K A R E N M I L L E N D R E S S , AVA I L A B L E AT B LO O M I N G DA L E ’ S

STYLIST AT THE JULIEN FAREL SALON

“Growing up, I wanted to fit in, but now I realize my hair is quite unique. These big curls are what make me…me.”

PUMP UP THE VOLUME Got curls? The next time you go in for a trim, Amanda recommends asking your stylist to snip when your hair is dry. “She’ll have a better idea of its true shape, and you’ll get a more flattering cut,” she says. Post-shower, Amanda grabs 1-inch sections of hair at the front, and using metal clips inserted vertically, pins them up to lift her hair at the roots while it air-dries. If her strands get droopy, she mists them with water, adds a bit of leave-in conditioner, and scrunches her curls back to life. WHAT AMANDA USES: Giovanni Direct Leave-In Weightless Moisture Conditioner ($9, Whole Foods), Renpure Black Label Coconut Whipped Crème Leave-In Conditioner ($8, Target), Julien Farel Hydrate Shampoo ($25, julienfarel.com)

DROZTHEGOODLIFE.COM


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Mayumi Honda

S I LV E R Y

smooth

STYLIST AT JOHN SAHAG WORKSHOP

“I used to color my hair, but I got tired of the maintenance. I wanted to be more organic and natural, which is very true to my personality.”

INCREASE SHINE Mayumi washes with a hydrating shampoo and follows up with an argan oil–rich conditioner. After air-drying most of the way, she touches up her hair with a warm blow-dryer for a few minutes, pointing the nozzle downward. “Any broken or shorter pieces will lay flat so they reflect the light.” Her advice for keeping silver streaks glossy: “Go easy with styling products; using too much can make gray hair look dirty. I mix shine drops with a cream.” WHAT MAYUMI USES: John Sahag Revitalizing Drops ($14, amazon.com), Pantene Smooth & Sleek Conditioner ($5, drugstores), It’s a 10 Haircare Miracle Leave-In Product ($18, Ulta)

JANUARY/FEBRUARY 2017


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TWISTY

Whitney Green

coils

STYLIST AT WARREN TRICOMI SALON

O N W H I T N E Y: Z A R A TO P. AU D R A O F F I C I A L J U M P S U I T

“Some days, styling my hair is like taming a wild beast; on others, it complies like a sweet little kitten. I love the texture, even when it’s being difficult.”

WORK THAT SHAPE Whitney’s advice to all women with bendy hair: “Mix your styling gel, cream, or mousse with a serum until you find the exact right cocktail for your curls.” Work it through wet hair, then make friends with the diffuser attachment on your blow-dryer. It will distribute heat evenly to protect delicate strands. Also, any stylist who wants to tackle your texture should know how to slice, angle the layers down, and cut at the end of each curl. “Seriously, quiz them on these phrases before you let them touch your hair,” she says. WHAT WHITNEY USES: Carol’s Daughter Hair Milk Nourishing and Conditioning Styling Foam ($12, Target), Kérastase Paris Elixir Ultime Original Oil ($58, kerastase-usa.com), Milbon Moisture Collection Weightless Replenishing Mist ($24, salons)

DROZTHEGOODLIFE.COM


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Miranda Shaffer

crop

“When I wear my hair a little messy, it makes it look like I have more than I actually do. Plus, it’s just so much easier to style.”

COAX OUT FLATTERING FULLNESS Miranda swears by coconut or olive oil, applied to her fine-ish hair before shampooing. “The oil protects against the drying effects of shampoo without weighing my strands down,” she says. She also waits a bit to style after showering. “Allowing hair to air-dry part of the way lets you get texture without frizz.” Miranda works a lightweight cream into her hair, then dips her fingertips into a flexible wax to create wispiness at the ends, playing up the angles of her pixie cut so the every-which-way texture of her hair works. WHAT MIRANDA USES: Shu Uemura Art of Hair Essence Absolue ($69, Barneys New York), Adel Atelier Flex Paste ($25, adelatelier.com), John Frieda Frizz Ease Secret Weapon Touch-Up Crème ($6.50, target.com)

JANUARY/FEBRUARY 2017

O N M I R A N DA : S A N D R O D R E S S , AVA I L A B L E AT B LO O M I N G DA L E ’ S . O N K AT T I A : K A R E N M I L L E N TO P, AVA I L A B L E AT B LO O M I N G DA L E ’ S . J AC Q U I A I C H E J E W E L RY

CASUAL

COLORIST AT ADEL ATELIER


EASYGOING

waves

89

Kattia Solano OWNER OF BUTTERFLY STUDIO SALON

“I love my thick, wavy hair because it’s always just a little bit different when I wake up than it was the day before. It keeps things playful.”

ADD IN MOISTURE Kattia shampoos with a cleansing conditioner to keep her waves from drying out. Come styling time, she uses a pomade. “Melt it with your fingertips, and then twist it onto the ends for definition,” she says. And even when Kattia uses her blow-dryer, she doesn’t scorch her hair straight. “The beauty of wavy hair is that it looks effortless, and should be,” she says. “To play that up, I spritz on a beach spray.” WHAT KATTIA USES: Kérastase Paris Discipline Cleansing Conditioner Curl Idéal ($48, kerastase-usa.com), American Crew Pomade ($18, loxabeauty.com), Oribe Après Beach Wave and Shine Spray ($39, oribe.com)

DROZTHEGOODLIFE.COM


GOOD EATING

January/February

OZ NEWS: FOOD

5 THINGS WE JUST LEARNED

ST UA RT T Y S O N / ST U D I O D. P R O P ST Y L I N G BY S A R A H G U I D O - L A A K S O FO R H A L L E Y R E S O U R C E S

Turn for More

Compact Digital Scale in cast aluminum ($30, kitcheniq.com)

Open it when you’re ready to weigh food. The X shape allows you to balance plates and bowls.

1

Fold it shut for easy storage. Collapsed, it’s smaller than a chef’s knife.

pro tip

Scale Up! Used wisely, kitchen scales like this one are great slim-down tools, says nutritionist Kristen Gradney, R.D.N. “They can give you a sense of what correct portions look like.” She suggests weighing foods with hardto-picture serving sizes, such as grated cheese. Just don’t go nuts fretting about decimals. (An extra .2 ounce of mozzarella won’t wreck your diet.)

Yum-spiration & Nutrition Tips DROZTHEGOODLIFE.COM


3

OZ NEWS healthy hack

2

A SUPERFOOD DRESSING THAT FILLS YOU UP

Three reasons to love this homemade dressing from Food Network chef Alex Guarnaschelli: It’s ridiculously easy to make; it’s got a satisfying hit of healthy fats; and it magnifies any salad’s yum factor. In a blender, whiz up ½ cup any roasted nuts (we especially like walnuts) with ½ cup olive oil and ½ cup lemon juice.

Beat Lingering Holiday Cravings Weeks of sweets can be a hard habit to break. To wean yourself off your Christmas cookie fix, “find new, healthy ways to use holiday flavors you love,” says Kerri-Ann Jennings, R.D. “It’ll ease the transition and bring some muchneeded festivity to January.” A few ideas:

Whir olive oil and lemon juice...

If you miss

gingerbread,

try

gingerbread nut butter. Blend a 16-oz jar of nut butter with 2 Tbsp gingerbread spice mix (or 2 tsp cinnamon, 1 tsp ginger, and ½ tsp each ground cloves and nutmeg).

...with toasted nuts (your choice!).

If you miss

candy canes,

try

4

Have a Big Lunch and a Small Dinner It could help you get trimmer, says the American Journal of Clinical Nutrition. During a small, recent 12-week study, people who ate 50% of their daily calories at lunch and 20% at dinner lost 3 pounds more, on average, than folks who did the opposite.

5

JANUARY/FEBRUARY 2017

a peppermint smoothie. Blend a frozen banana, milk, a few mint leaves, a dollop of yogurt, a splash of vanilla extract, and a few drops of peppermint extract with ice.

trending

Behold, Cottage Cheese 2.0! The protein powerhouse is making a comeback with two delish newbies. Good Culture Organic Cottage Cheese: Creative flavors and probiotics? Oh, yeah. Muuna Cottage Cheese: Crazy creamy. Love the mango one. (Plus, a shout-out to a cottage cheese cousin, Lifeway Strained Kefir Cups: Try the blueberrylavender. You’ll see why it makes the cut.)

If you miss chocolate,

try

chocolate oatmeal. Stir a big spoonful of unsweetened cocoa powder and a little vanilla extract into a bowl of cooked oats.

D R E S S I N G : J E F F H A R R I S / ST U D I O D. P R O P ST Y L I N G BY R E N E E F LU G G E FO R H A L L E Y R E S O U R C E S . C OT TAG E C H E E S E : C O U RT E S Y O F M A N U FAC T U R E R . I L LU ST R AT I O N S BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N

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B E ST FR IENDS A N I M A L

S A N C T U A R Y

Go Fetch Adventure. This is no shelter. This is no roadside diversion. This is Best Friends Animal Sanctuary, a lifesaving haven for hundreds of adoptable animals, nestled in between the sprawling red rocks of Grand Canyon, Bryce Canyon and Zion National Parks. Lengthen your leash and experience for yourself the nature and nurture of the largest sanctuary of its kind in America.

Book your visit now at bestfriends.org/fetch


INNOVATION AT YOUR SERVICE

WHERE HEALTH IS PRIMARY. Technology is transforming our lives and has the potential to improve our health. Family doctors are integrating technology into their practices in a way that strengthens their connection to patients and enhances the quality of care.

Let’s make health primary in America. Learn more at healthisprimary.org. Brought to you by America’s Family Physicians

#MakeHealthPrimary


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Coming your way: tons of delicious, simple, plant-powered meals.

A RT ST R E I B E R

WELCOME TO MY TOTAL

This isn’t your typical New Year’s quickie diet—you know, the kind where you drop 5 pounds fast only to gain ’em back by March. Instead, I’m offering slim-down solutions that last. In the next 20 pages, you’ll find an easy, tasty eating plan; advice from women who found smart ways to satisfy cravings (one lost 135 pounds!); and kitchen tricks that cut calories without sacrificing flavor. Your healthy 2017 starts now. TU R N FO R TR IM M I N G TI P S


ON PREP DAY, MAKE THE BUILDING BLOCKS…

THE 21-DAY BRE AK THROUGH

JANUARY/FEBRUARY 2017


…FOR A DELICIOUS WEEK OF MEALS.

Why will this plan work better than anything you’ve tried before? Because every time you open your fridge over the next three weeks, you’ll find it stocked with pre-prepped meals planned by our dream team of weight-loss experts. Give us a few hours on Sunday, and we’ll set you up for days of decision-free good eating and slim-down success. TEXT BY SHAUN DREISBACH RECIPES BY LORI POWELL & JANIS JIBRIN, R.D. PHOTOGRAPHED BY BRYAN GARDNER

DROZTHEGOODLIFE.COM


Your weight-loss breakthrough starts with a carefully designed meal plan that maximizes fat burning with the right foods. The key is to fill up on “inefficient calories,” says Dr. Oz. “This means that your body doesn’t burn them up quickly, as it does with highly processed foods and simple carbs.” What’s on the menu? Protein, healthy fats, and fiber—balanced to keep you satisfied and slimming down. But there’s more to this breakthrough...

...It’s also designed for ease and automation, and that boils down to two words: meal prep! You’ll spend a few hours

in the kitchen each Sunday preparing most of the components you’ll need for seven days’ worth of meals. (Don’t worry about soggy Saturdays—the recipes in our plan had to pass this test: If a dish didn’t taste as good on day seven as it did on day one, you won’t find it here.) When it’s time for a meal, you simply open your fridge and grab a ready-toeat container or reach for your premade ingredients to whip together healthy, DIY “fast food.” You won’t have to wonder, Do I have time to cook? Just reheat, eat, and say hi to a slimmer you in the mirror every morning.

By the end of 21 days, your body will feel rebalanced, because this diet is based on clean foods and mainly plant-based protein (including beans, power grains like quinoa, and nuts and seeds). Twice a week, you’ll have animal protein, but the rest of the time, “you can think of this as a vacation from meat,” says Dr. Oz. When you switch from a diet packed with processed, high-fat animal sources of protein to a plant-focused diet, you slash calories naturally. And you improve your health while you’re watching the scale tick down. “Research shows that crowding out the meat on your plate with plant protein can lower your risk for cancer, diabetes, and heart disease,” adds Dr. Oz. What could be more important than that?

It depends on your starting point. If you have a lot to take off, you may see 10 pounds fall away in the first 21 days. Some women who tried the plan shed 10 pounds in the first week alone. Heavier people typically drop more weight in the beginning of a diet simply because they experience a larger calorie deficit. (For example, if you were eating 3,500 calories and dip down to 1,300, that’s a much bigger change than a 2,000-calorie eater would go through.) Already close to a healthy size? Even if it takes an extra week or two to reach your goal, you can get there.

Here’s How It Works

Shop for groceries, then set aside a few hours to prep on Sunday, or whatever day you have a chunk of time. Get cozy in your kitchen: You’ll chop, cook, then tuck your meals or components into containers. Stash them in the fridge, and you’re set with ready-to-go, perfectly portioned breakfasts, lunches, and dinners all week. Don’t Miss the 21-Day Weight-Loss Breakthrough on TV! Tune in to The Dr. Oz Show on January 2 to learn more about the diet and hear Dr. Oz’s personal tips for success. He’ll introduce women just like you who are following the plan and transforming their bodies (a.k.a. motivation!). JANUARY/FEBRUARY 2017

FO O D ST Y L I N G BY M I C H E L L E G AT TO N AT STO C K L A N D M A RT E L . P R O P ST Y L I N G BY L I L I A B I R R E G E N AT B RY D G E S M AC K I N N E Y

How Much Weight Will You Lose?

98


AUTOMATING HEALTHY EATING = NO “OOPS” MEALS, AND GUARANTEED SUCCESS. —DR. OZ 99

Meal Prep Simplifiers

1

Do more with less. You’ll notice that many of the proteins, veggies, and grains make appearances in multiple dishes. That’s by design, so you spend less time in the kitchen and don’t buy a cartful of one-off ingredients that will spoil in your fridge or never get used.

2

Roast up your produce. Many of the recipes call for roasted vegetables, and there’s a reason for that: This caramelizing cooking technique not only enhances the flavor, it also removes a lot of the water, so veggies retain a firmer texture longer than, say, when they’re steamed.

3

If you don’t feel like scratch cooking everything, go “semihomemade.” You can buy almost all the components for our recipes pre- or partially prepped at your grocery store— from frozen cooked quinoa and rice to already sliced onions and peppers. You’ll shave more than an hour off Sunday’s kitchen routine by “outsourcing” the cooking in this way.

4

The freezer is your friend. Some recipes, like the chicken/salmon, yield leftovers to stash for weeks two and three. Extras now = less work later.

5

Set timers, and multitask like a pro. While you’re cooking protein in the oven, you can have pots of quinoa and oatmeal simmering on the stovetop and portion out greens into containers. Master chef style!

6

Use smart storage. You want

Slice up a few faves on Prep Day and you’ll have instasnacks all week.

containers that stack neatly in the fridge and are sturdy enough to throw in a bag. Two brands we like: Ziploc Twist ’n Loc small plastic containers, and the GoEat line from Joseph Joseph; find them on Amazon. Glass containers by Rubbermaid are also a good option; get them at Walmart or your local supermarket.

These veggies are all-you-can-eat!

D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

Use the following low-glycemic vegetables to bulk up any meal or snack: Artichokes & artichoke hearts / Arugula / Asparagus / Bamboo shoots / Beets Broccoli / Brussels sprouts / Cabbage / Cauliflower / Celery / Chicory Collard greens / Cucumbers / Daikon / Eggplant / Endive / Escarole / Fennel Garlic / Hearts of palm / Jicama / Kale / Leeks / Lettuce / Mushrooms Mustard greens / Okra / Onions / Pea pods / Peppers / Radicchio Radishes / Romaine / Rutabaga / Scallions / Snow peas / Spaghetti squash Spinach / Sprouts / Sugar snap peas / Swiss chard / Tomatoes / Turnips Water chestnuts/ Watercress / Zucchini

Yes! All the plant foods on this page are on the unlimited list.

DROZTHEGOODLIFE.COM


Roasted Chicken Breasts

Prep Day Today’s job: Whip up these master recipes (all of ’em!) using our timeline. Then make fun plans for the week ahead, because you won’t be slaving away in the kitchen.

Big-Batch Veggies TIMELINE

1. Roast Big-Batch Veggies. 2. Cook oatmeal and quinoa on the stove. Make Citrus Dressing. 3. When veggies are done, roast chicken, tofu, tempeh, and salmon at the same time. 4. Make soup and chili on the stove. 5. Prep Go-To Berries, Yogurt Bowls, and Monday lunch. 6. Make Container Salad.

Dressing up berries now means breakfast-ready fruit for days.

Heat oven to 425°F. Line 2 rimmed baking sheets with foil. Brush foil with 1 ½ Tbsp olive oil. Arrange 2 cups grape tomatoes, 2 zucchini (cut lengthwise into 3 slices), 4 cups broccoli, 3 red bell peppers (just cut sides from cores), and 2 sliced onions on sheets in groups. Drizzle with an additional 1 ½ Tbsp oil. Season with ½ tsp each coarse salt and pepper. Roast, turning, until tomatoes are blistered and other veggies are golden brown, 30 to 45 min; remove as cooked. Let cool. Transfer to containers and keep chilled.

Oatmeal Toast 1 cup steel-cut oats in a pot over medium heat, stirring, 3 to 4 min. Transfer to a plate. Rinse pot. Bring 3 cups 1% milk (or soy milk) to a boil over medium heat in same pot. Stir in oats, 1 cinnamon stick, ¼ tsp coarse salt, and a couple pinches of nutmeg. Simmer on low, covered but stirring occasionally, until creamy, 25 min. Discard cinnamon. Transfer three ½-cup portions to containers and keep chilled. Freeze leftovers for a future week.

Heat oven to 425°F. Line a baking pan with foil. Brush foil with 1 tsp olive oil. Stir 1 Tbsp lime juice with 1 tsp minced garlic, 1 ½ tsp oil, and ¼ tsp each coarse salt and pepper. On sheet, spoon lime-garlic oil over two 4-oz boneless skinless chicken breasts. Top with 2 rosemary sprigs. Roast until cooked through, 12 to 14 min. Let cool. Discard rosemary. Transfer to a container and freeze.

Roasted Tofu and Tempeh

Quinoa Combine 2 ⅔ cups water with 1 ⅓ cups quinoa in a pot, and bring to a boil. Cover, and reduce heat to low. Simmer until water is absorbed and quinoa is tender, 15 min. Remove from heat, and let cool. Transfer 2 cups quinoa to a container and keep chilled. Freeze leftovers for a future week.

Heat oven to 425°F. Cut 1 package (14-oz) extra-firm tofu (drained) and 1 package (8-oz) soy tempeh crosswise into thirds. Place in a foil-lined baking pan. Whisk ¼ cup reduced-sodium tamari with 3 Tbsp olive oil, 2 Tbsp lime juice, 6 garlic cloves (minced), and 1 Tbsp grated ginger. Spoon over tofu and tempeh in pan; turn to coat. Roast, 12 to 15 min. Let cool. Transfer all but 1 piece tofu to a container and keep chilled. Freeze remaining piece for a future week.

Crank the oven dial to 425°F and you’re set for Prep Day. The veggies, chicken, salmon, tofu, and tempeh all roast at the same temp.


Roasted Salmon Heat oven to 425°F. Line a baking pan with foil. Brush foil with 1 tsp olive oil. Place two 4-oz skinless salmon fillets, skinned sides down, in pan. Stir 2 Tbsp CITRUS DRESSING with 1 tsp minced garlic. Spoon over salmon; top with 4 thin slices lemon and 4 thyme sprigs. Roast until cooked through, 10 to 12 min. Let cool. Discard thyme. Transfer 1 fillet to a container and keep chilled. Freeze second fillet for a future week.

Bean Chili Cook 1 ½ cups each chopped bell pepper (any color) and presliced white mushrooms with 1 cup chopped onion in 1 Tbsp olive oil in a pot over medium heat, stirring occasionally, until tender, 10 to 12 min. Add 2 garlic cloves (finely chopped), 1 Tbsp chili powder, 1 tsp chopped canned chipotle chile in adobo, and ½ tsp cumin and cook, 1 min. Stir in one 15.5-oz can lowsodium black beans (rinsed and drained) and 1 cup canned no-salt-added diced tomatoes. Simmer until flavors develop, about 10 min. Let cool, then sprinkle with 2 Tbsp chopped cilantro. Divide between 2 containers and keep chilled.

101

Citrus Dressing Whisk ¼ cup plus 2 Tbsp lime juice with ¼ cup orange juice, 2 Tbsp Dijon mustard, 1 Tbsp extra-virgin olive oil, ½ tsp cumin, ¼ tsp pepper, and a pinch of coarse salt. Transfer to a container and keep chilled.

Cauliflower Soup Cook 1 cup chopped onion, 2 celery stalks (chopped), ¾ tsp dried thyme, a pinch of coarse salt, and ½ tsp pepper in 2 ½ Tbsp olive oil in a pot over medium heat, stirring, until softened, 4 min. Add 3 garlic cloves (sliced); cook 1 min more. Stir in 4 cups cauliflower and 1 ½ cups 2% milk. Simmer, covered, until cauliflower is tender, 10 min. Add one 5-oz package baby spinach and simmer, covered but stirring occasionally, until just wilted, 2 min. Stir in 1 lb silken soft tofu (drained and patted dry), 1 ½ Tbsp lemon juice, and 2 tsp Dijon mustard. In batches, puree soup in a blender until smooth. Let cool. Transfer to a container and freeze.

Go-To Berries Mix 1 cup blueberries and ½ cup each raspberries and blackberries in a bowl with 2 Tbsp lemon juice (or to taste), 1 Tbsp chopped mint, ¼ tsp pure vanilla extract, and a pinch of coarse salt. Transfer to a container and keep chilled.

Salmon gets its bright, mustardy flavor from the Citrus Dressing.

click for a shopping list DOWNLOAD A GROCERY LIST FOR THE WEEK AT DROZTHEGOODLIFE .COM/21-DAY -SHOPPING-LIST

Yogurt Bowls In each of 2 containers, top ¾ cup plain 2% Greek yogurt with ½ cup GO-TO BERRIES, 1 Tbsp chopped mint, and 2 ½ Tbsp chopped walnuts. Keep chilled.

Container Salad Spoon 2 Tbsp CITRUS DRESSING into bottom of a container. Add 1 cup rinsed and drained canned black beans mixed with 1 Tbsp each chopped cilantro and scallion and ¼ tsp cumin. Top with 2 cups chopped romaine, 1 cup chopped red bell pepper, ½ cup chopped cucumber, ¼ cup chopped mango, another Tbsp chopped scallion, and 1 Tbsp pumpkin seeds. Keep chilled. Toss or shake when ready to eat.

One big veggie roast-athon supplies the goods for at least five meals.

Enter for a Chance to Win the Diet, Delivered! Want a taste of the meals in the 21-Day Weight-Loss Breakthrough? We’ve teamed up with Chef’d to bring 10 lucky readers everything needed to cook two delicious meals, pre-portioned and delivered to your door. See page 134 for rules on how to enter. Also starting this month, you can order specially designed meal kits from our magazine. Read about a meal one day, Instagram your masterpiece later.

Look for this symbol. It means you can have a meal kit for that recipe dropped at your doorstep. Order at chefd.com/dr-oz. DROZTHEGOODLIFE.COM


NOW PUT IT ALL TOGETHER

Breakfast

Berry Oatmeal Reheat ½ cup OATMEAL. Top with ½ cup GO-TO BERRIES and 1 ½ Tbsp walnuts.

Lunch

Salmon over Veggies Arrange

1 ½ cups baby spinach in a container. Top with ½ cup zucchini and ¼ cup tomatoes from BIG-BATCH VEGGIES plus 1 piece ROASTED SALMON, 2 ½ Tbsp walnuts, and lemon wedges. Keep chilled. To reheat in microwave, remove lemon and add 1 Tbsp water.

2 Snacks ½ apple + 2 tsp peanut butter

½ avocado +

lemon juice and/or herbs

Dinner

Bean Chili Reheat 1 container BEAN CHILI. Garnish with a lime wedge and 2 Tbsp plain 2% Greek yogurt. Serve with baby arugula tossed with lemon juice.

Breakfast

Yogurt Bowl Lunch

Container Salad Dinner

Roasted Veggies and Tempeh Bowl

Fill a bowl with 1 cup baby spinach, ½ cup shredded red cabbage, ½ cup QUINOA, and 1 cup assorted BIG-BATCH VEGGIES (we used ½ cup each tomatoes and broccoli). Top with 1 piece ROASTED TEMPEH and 2 Tbsp chopped cilantro; drizzle with ¼ tsp toasted sesame oil. Heat in microwave. Garnish with sliced radishes and a lime wedge.

JANUARY/FEBRUARY 2017

Want a Change? Trade the berries for ½ cup diced apple or pear.

2 Snacks

2 Tbsp almonds (or any nut or seed) Monday’s avocado snack


TEMPEH, MADE FROM SOY, PACKS MORE THAN TWICE AS MUCH PROTEIN AS EGGS. —DR. OZ

Breakfast

Yogurt Bowl

You’re on day three! Prep some extras to see you through the week. MIDWEEK TO-DO LIST

Lunch

Bean Chili

Reheat 1 container BEAN CHILI. Top with ⅓ cup chopped mango and 1 tsp pumpkin seeds. Garnish with a lime wedge and cilantro.

Dinner

Tempeh Lettuce Wraps Toss ½ cup QUINOA

1. 2. 3. 4.

Make Breakfast Beans (below) Make two Container Salads Defrost Cauliflower Soup and 1 Roasted Chicken Breast in the fridge Make a new batch of Go-To Berries

Breakfast Beans Toss 1 cup rinsed and drained low-sodium canned black beans with 2 tsp lime juice and 1 tsp cumin. Transfer to a container and keep chilled.

D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

with ¼ cup each chopped zucchini, onions, and tomatoes from BIG-BATCH VEGGIES. Season with a pinch of coarse salt and some pepper. Use 3 leaves Boston lettuce to make 3 tacolike wraps, filling with quinoa-vegetable mixture and topping with 1 piece ROASTED TEMPEH (chopped), ¼ cup shredded red cabbage, cilantro or mint, and 2 Tbsp plain 2% Greek yogurt. Serve with lime wedges.

2 Snacks Monday’s apple snack

Chopped tomato (or any All-YouCan-Eat veggie) + herbs + 1 ½ tsp

olive oil

meal kit available at chefd.com/dr-oz

DROZTHEGOODLIFE.COM


Breakfast

Berry Oatmeal Lunch

Container Salad Dinner

Tofu Green Curry Cook 1 cup

chopped onion with ¼ tsp coarse salt in 1 tsp olive oil in a pot over medium heat, stirring, 3 min. Add 5 tsp green curry paste, 2 garlic cloves (minced), and ¼ tsp cumin; cook, stirring, 1 min. Simmer, covered, with 3 cups cauliflower and 1 cup light coconut milk, 10 min. Stir in 2 cups baby spinach (chopped); cook, 2 min. Stir in 2 pieces ROASTED TOFU (cubed) and ¼ cup chopped cilantro or mint. Transfer half to a bowl; top with a lime wedge. Serve with sliced cucumber tossed with lime juice and herbs. Freeze leftovers.

Want a Change? Sub in chickpeas or white beans for the black beans.

2 Snacks Tuesday’s almond snack Cucumber spears (or any All-YouCan-Eat veggie) + 3 Tbsp hummus

2 Snacks Breakfast

Bean Bowl (See Sunday) Lunch

Cauliflower Soup Reheat 2 cups CAULIFLOWER SOUP. Top with 1 Tbsp plain 2% Greek yogurt and 1 ½ Tbsp sunflower seeds.

Dinner

Chicken Panzanella Salad Toss 1 cup

chopped romaine lettuce with ½ cup sliced grape tomatoes, ¾ cup chopped cucumber, 2 Tbsp chopped basil, 2 tsp rinsed and drained capers, 2 tsp red wine vinegar, ¼ tsp minced garlic, and 1 Tbsp extra-virgin olive oil. Top with 1 ROASTED CHICKEN BREAST (sliced), and 1 mini whole-grain pita round (toasted and torn). JANUARY/FEBRUARY 2017

Wednesday’s tomato snack

½ cup chopped mango (or other fruit) with 1 Tbsp almonds (or any nut or seed)


105 Breakfast

Berry Oatmeal Lunch

Container Salad

Want a Change?

Dinner

Roasted Veggies & Tempeh Bowl

Try scallions or snow peas instead of radishes.

(See Tuesday)

2 Snacks Wednesday’s tomato snack Thursday’s cucumber snack

Breakfast

Bean Bowl Mash ¼ avocado with 1 tsp lime juice and a pinch each of cumin and coarse salt. Spoon over 2 bell pepper sides from BIG-BATCH VEGGIES. Combine with ½ cup BREAKFAST BEANS (page 103), 1 tsp sunflower seeds, and a lime wedge. Serve with ½ cup GO-TO BERRIES.

Lunch

Cauliflower Soup (See Friday) Dinner

Quinoa & Veggies

Toss ½ cup QUINOA with 2 Tbsp chopped basil; 2 tsp balsamic vinegar; ¼ cup each onion, zucchini, and broccoli, and 1 bell pepper side (chopped) from BIG-BATCH VEGGIES; and 1 cup rinsed and drained low-sodium canned black beans. Serve with mixed greens tossed with tomatoes and lemon juice.

2 Snacks Friday’s mango snack Tuesday’s almond snack

meal kit available at chefd.com/dr-oz

DROZTHEGOODLIFE.COM


The women on these pages lost a whopping 209 pounds, combined— and they’ve refused to let the pudge creep back. What helps, they say: one clutch recipe they cook up time and again, whenever their biggest cravings strike. (Cheeseburger salad, anyone?) AS TOLD TO LISA HANEY

Andie Mitchell with her burger blissin-a-bowl.

JANUARY/FEBRUARY 2017

M A R S H A L L T R OY/ ST U D I O D. H A I R A N D M A K E U P BY A L E X A N D R A B A R A N O F F FO R S A L LY H A R LO R U S I N G L AU R A M E R C I E R A N D A M I K A

THAT HELPS ME KEEP THE WEIGHT OFF


107

Burger Salad with the Works Andie Mitchell, 31,

a healthy-recipe developer in Nutley, NJ, and the author of Eating in the Middle: A Mostly Wholesome Cookbook. She lost 135 pounds 11 years ago.

Before I lost weight, emotional eating was a big struggle for me. I used to turn to food during any sort of discomfort or sadness. There are moments now when I still want to do that, but the tide’s not as strong anymore. The best way I can describe it is that you have to commit to staying mindful and aware. You can’t just be on autopilot. I used to think you’re either dieting or you’re completely not dieting—you’re on the wagon or you’re wildly off. In order to get to a healthy weight and not regain, I had to find a middle ground. I eat 80% healthy— Monday through Friday is pretty routine for me. On weekends, I like to go to restaurants and order exactly what I want. That’s the other 20%. I don’t think, How many calories is this? but I try to tune in and not overeat just because something tastes good. That’s being mindful. At home, I think it’s fun to not just remake foods in lighter ways but reimagine

them. I’m a huge cheeseburger fan. Part of it is that I grew up in a house where we had red meat a lot, so it’s very comforting and nostalgic to me. This cheeseburger salad is a filling, more nutritious way to enjoy all the same flavors but in salad form, without feeling like you’re sacrificing anything. There’s veggies, lean ground beef, and Greek yogurt in the dressing, so you get everything your body needs, minus the guilt. I eat a different salad, always with a protein and some sort of fat in there, for almost every lunch. There’s something satiating about the volume of salad, and anytime you can automate a meal with an overarching principle—“I have a big salad every day for lunch,” for example—then you don’t have to test your willpower with, “Should I have that leftover pasta? Pizza?” I find that making a great decision in the middle of the day creates positive momentum, and then I’m more likely to eat healthier at dinner, too.

PREP 20 min — COOK 10 min SERVES 4

1

FOR THE DRESSING 2 Tbsp mayonnaise 2 Tbsp plain whole-milk Greek yogurt or sour cream 2 Tbsp ketchup 1 Tbsp minced white onion 1 tsp white vinegar 1 tsp sweet pickle relish Dash of hot sauce Pinch of coarse salt

2 1

FOR THE BURGER SALAD 2 tsp olive oil 1 large sweet onion, chopped 1 lb 90% lean ground beef

½ tsp coarse salt 2

garlic cloves, minced

large head romaine lettuce, chopped large tomatoes, chopped cup shredded sharp cheddar cheese Dill pickle slices (optional)

MAKE the dressing: Whisk mayonnaise with yogurt, ketchup, 2 tsp water, onion, vinegar, relish, hot sauce, and salt in a small bowl. Set aside. MAKE the burger salad: Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook, stirring with a spatula, until it just begins to soften, about 2 min.

pro tip STOCK UP ON OLIVES, SUN-DRIED TOMATOES, NUTS, AND OTHER SALAD ADD-INS SO IT’S EASY TO DRESS UP GREENS ANYTIME.

ula to crumble the meat, until onion is cooked and meat is browned and no longer pink, 6 to 7 min. Add garlic, and cook, stirring, until fragrant, about 30 sec. Remove from heat and set aside. ASSEMBLE the salad: Divide lettuce, tomatoes, cheese, and beef among 4 bowls or plates. DRIZZLE each serving with 2 Tbsp dressing. Serve with pickles, if you like.

480 cal, 29 g fat (11 g saturated), 34 g protein, 24 g carb, 12 g sugar, 6 g fiber, 410 mg sodium, 102 mg cholesterol per serving

ADD the ground beef, and season with salt. Cook, stirring occasionally and using spat-

DROZTHEGOODLIFE.COM


108

CheeseCollard burger Greens Salad with Kale When Cravings Call!

Gina Neely, 51,

a celebrity chef and cookbook author in Memphis. Five years ago, she lost 29 pounds.

(Emergency Guide) The next time visions of extra cheese won’t go away, ask yourself these questions:

Who’s talking— belly or brain?

PREP 15 min — COOK 1 ½ hrs SERVES 8 as a side dish

Rinse the leaves well to get rid of any grit. Or, to save time, by all means use prewashed and preshredded greens. 1

1

¼ ¼ 3

smoked turkey wing, rinsed, or 1 fresh turkey drumstick or neck Tbsp coarse salt cup sugar tsp red pepper flakes bunches collard greens (about 2 ½ lb), stems discarded, leaves cut into strips

JANUARY/FEBRUARY 2017

1

bunch kale, stems discarded, leaves cut into strips

COMBINE 3 cups water in a

large pot with wing, salt, sugar, and red pepper flakes. Cover, then bring to a boil. Reduce heat, and simmer until turkey is fork-tender, about 40 min. ADD collards and kale in batches, pushing leaves down and letting wilt a bit before adding more. (Pot will be full, but greens will cook down.) Cover, and cook over low heat, stirring occasionally, until very

tender, about 45 min. (Greens will be mostly submerged as they cook, but water should not completely cover them.) SERVE with or without cooking liquid ladled on top (if not, enjoy the liquid as a simple soup) and with or without turkey wing, skin removed and meat shredded into dish.

108 cal, 4 g fat (1 g saturated), 10 g protein, 12 g carb, 6 g sugar, 5 g fiber, 960 mg sodium, 17 mg cholesterol per serving

Can I wait? Tell yourself you can have that creamy onion dip—if you wait 15 minutes. When the time’s up, you may be surprised to find you can take a pass.

Will a swap satisfy? Choosing healthified versions of foods you lust after is smart. But the dishes need to genuinely hit the spot. If you’re jonesing for chocolate and nothing else will do, don’t insult your palate with handfuls of carob chips. Hold out for the best, really enjoy it—then get back to eating right.

LU I S G A R C I A . H A I R BY J A S M I N E P E E T E . M A K E U P BY T R I C I A W E AT H E R BY

Collard greens have always been my specialty. If anybody wants me to bring a dish to a gathering, they say, “Bring your collards!” The traditional way to doctor them up is with pork or ham hock. Well, I don’t eat pork anymore. Yes, I know, I’m the queen of the pig! But I

gave it up as I was getting healthier and I started to think, Oh, my God, I’m not going to be able to eat my collard greens! That’s just not going to work. But I personally feel that we can “remix” anything we love, so I learned to cook collards differently. I wondered, Let me see what they would taste like with turkey. And I added crushed red pepper flakes for a little kick. And kale! Everybody was doing kale this, kale that. So I stuck some in there to see what that tasted like. It adds a savory flavor and really complements the collards—like great dancing all over your palate. I eat this dish—usually with a sweet potato—at least once a week. Collards have always given me a “home safe home” feeling—and they’re healthier than other comfort foods.

Hunger is a physical sensation, while cravings have more to do with our mind, says Kathy McManus, R.D., director of nutrition at Brigham and Women’s Hospital in Boston. Salivating over memories of Dad’s famed triple-layer lasagna, for example, might mean you’re hungering for comfort—in which case, speed-dialing family might be a better fix.


A VEGGIE PIZZA YOU CAN

BET THE FARM ON

BBQ CHIK’N PIZZA

Eve r y m e a l i s a n o p p o r tu n it y to d o s o m e g o o d— fo r b ot h yo u a n d t h e E a r t h . We m a ke d e l i c i o u s fo o d s w it h p l a nt- b a s e d p rote i n s , s o w h ateve r m e a l i s co m i n g u p n ex t , yo u ’ve g ot a t a s t y ve g g i e m a i n co u r s e .

M AKE IT A MO RNIN GS TAR ME AL

TM

Fi n d u s i n t h e fr fre e e ze r a i s le .


110

PREP 12 min — COOK 5 min MAKES 4 4

(6-inch) whole wheat tortillas Vegetable oil cooking spray 4 Tbsp store-bought, no-sugar-added tomato sauce 12 thin tomato slices, from about 2 large tomatoes 12 very thin red onion slices Basil leaves, torn, for garnish 6 oz fresh unsalted mozzarella cheese, thinly sliced ¼ tsp coarse salt Pepper Red pepper flakes, for sprinkling (optional)

Carmen Melgoza, 35, the Los Angeles– based founder of Latino Fit Club, a fitness website. She lost 45 pounds nine years ago.

JANUARY/FEBRUARY 2017

I came to the United States from a small town in Mexico when I was 18 and was like, Oh, wow: French fries! Pizza! I went a little bit crazy at the beginning. I was like a yo-yo. I would lose weight, then gain it back. That was basically the story of my life until nine years ago. I was working at Beachbody [a company that streams on-demand fitness videos], and I decided to give the at-home workouts a try. I started seeing results, and it inspired me to educate myself about fitness and clean eating instead of dieting. One day I was thinking about how much I love pizza but can’t afford all that crust, so I decided to replace it with a tortilla—my favorite Mexican carb—to lighten it up a bit. This recipe keeps me in check when cravings strike. Which is often! I make it at least twice a week. My pizza has fewer calories than the regular, thickercrust kind, but it’s just as satisfying and tasty. Plus, you can eat the whole thing. It’s kind of my “treat meal,” but still on the healthy side.

SPREAD 1 Tbsp tomato sauce on each tortilla. Top with tomato, onion, basil, and cheese. Season with salt and some pepper. Broil until cheese has melted, about 3 min. Sprinkle with red pepper flakes, if using.

208 cal, 13 g fat (6 g saturated), 14 g protein, 18 g carb, 5 g sugar, 9 g fiber, 400 mg sodium, 11 mg cholesterol per serving

C AT H E R I N E L E D N E R . H A I R A N D M A K E U P BY B A R B A R A FA R M A N FO R C LO U T I E R R E M I X

Tortilla Pizzas

HEAT broiler. Lightly spray one side of tortillas with cooking spray. Place, oiled sides down, on a rimmed baking sheet.


Olive Oil and Garlic Walnuts

Toasted Walnuts

FOR THE BEST SIMPLE SNACKS EVER NATURALLY DELICIOUS STRAIGHT FROM THE BAG, WALNUTS ALSO TASTE GREAT TOASTED OR SIMPLY SEASONED. NOTHING BEATS HEART-HEALTHY* CALIFORNIA WALNUTS FOR EASY, TASTY SNACKS. VISIT WALNUTS.ORG/SNACKS.

Per one ounce serving.

So Simple. So Good.™

Heart-Check food certification does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines.

Raw Walnuts

walnuts.org

Sea Salt Walnuts

* Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid Ð the plant-based omega-3.


MAZOL A® CORN OIL HELPS LOWER CHOLESTEROL MORE THAN EXTRA VIRGIN OLIVE OIL.*

CORN OIL

CANOLA OIL

VEGETABLE OIL

OLIVE OIL

4X

MORE CHOLESTEROL-BLOCKING

PLANT STEROLS THAN OLIVE OIL**

EASY CHICKEN CUTLETS WITH LEMON GARLIC SAUCE Learn more about plant sterols and heart health at Mazola.com *Maki KC, Lawless Al, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc. **Based on analysis of corn oil and 2016 USDA comparison of other cooking oils: Corn Oil has plant sterols content of 135.6 mg/serving vs. 30.0 mg/serving for Olive Oil, 40.8 mg/serving for Vegetable Oil, and 93.9 mg/serving for Canola Oil. Corn oil is a cholesterol free food that contains 14 g of total fat per serving. See nutrition information on package for fat and saturated fat content. Very limited and preliminary scientific evidence suggests that eating about 1 tbsp (16 g) of corn oil daily may reduce the risk of heart disease due to the unsaturated fat content in corn oil. FDA concludes there is little scientific evidence supporting this claim. To achieve this possible benefit, corn oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product contains 14 g of corn oil. For more information visit Mazola.com. ©2017 ACH Food Companies, Inc.


It’s never too early or late to start on the road to a healthier heart. February marks American Heart Month, and your heart’s tickin’! So, start taking small steps now to help lower your cholesterol with these super simple shortcuts.

SUPER SIMPLE CHOLESTEROL BUSTERS Lift Here For

18 More presented by

1%

REDUCTION IN LDL CHOLESTEROL REDUCES RISK OF HEART DISEASE 1,2

%

2-3

KNOW YOUR NUMBERS Sometimes, it is as simple as 1-2-3-4. See your doctor to learn your cholesterol, blood pressure, triglyceride and blood sugar scores. Write them down somewhere you’ll remember them and schedule a follow-up appointment to track your progress.

1. MICHAEL S. BROWN, ET. AL. SCIENCE 311, 1721 (2006). 2. TERRY A. JACOBSEN, ET. AL. JOURNAL OF CLINICAL LIPIDOLOGY (2015) 9, 129-169.


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Keep That Tail Wagging Hanging with your furriest family member can keep stress levels down and the ticker healthy. Keep your heart pumping and your dog’s tail wagging with an extra walk everyday to benefit you both.1

4

3

SLOW DOWN ON SALT Consuming high amounts of sodium can cause your body to retain water, which puts an added strain on your heart and blood vessels. Stick to the recommended daily max, 2,300 mg of sodium (or 1 teaspoon), by steering clear of processed foods and adding flavor with spices, herbs, citrus, and flavored vinegars.2

JUST BREATHE Set up a quiet, comfortable space in your home where you can sit for 3 minutes a day to meditate and breathe. Focus on positive thoughts as you slowly inhale and exhale to help calm your mind and body.

8

6 Get Up And Move If you sit at a desk all day, set an alarm on your watch or fitness tracker to remind yourself to get up, stretch, and move. Long bouts of inactivity can increase your risk for heart disease and diabetes, so taking mini-moving breaks every hour is a simple way to keep you happy and healthy.4

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Get Your Zzz’s Make sleep a priority by keeping a sleep diary. Record your total amount of shuteye each evening while aiming to get the recommended 6-8 hours.5

SHOP SMART

Manufactured forms of trans fat, or partially hydrogenated oils (PHOs), will raise bad cholesterol levels (LDL) and lower the good ones (HDL). Check the labels on your packaged groceries and choose products with the lowest levels of saturated and trans fats.6

TAKE THE SCENIC ROUTE Keep blood pressure, heart rate, and tension levels down by driving on roads with fewer cars and views of nature. Cruise to your next destination free from phone calls, traffic, and stress. as you enjoy a calmer more pleasant ride (with a view).

10 Indulge In Red Wine & Dark Chocolate Here’s to tasty treats with benefits! Flavanols in cocoa can help lower blood pressure7 and antioxidants in red wine (called polyphenols) may help protect the lining of blood vessels in your heart and reduce “bad” cholesterol.8

5 WHOLE GRAINS FOR BREAKFAST Packed with dietary fiber and protein, whole grains— such as wheat bread, wholewheat flour, oatmeal, bulgur, popcorn, brown rice, quinoa, and farro—may help reduce LDL cholesterol and insulin levels.3 Have a heart-healthy morning with this delicious whole-grain pancake recipe:

Ingredients

½ c. all-purpose flour ½ c. whole wheat flour ½ c. quick-cooking oats 2 tsp. baking powder ¼ tsp. salt 1½ c. fat-free milk 1 large egg 1 tbsp. corn oil

Directions

1. In large bowl, combine flours, oats, baking powder, and salt. Add milk, egg, and oil; stir just until flour mixture is moistened (batter will be lumpy). 2. Spray 12-inch nonstick skillet with cooking spray; heat on medium 1 minute. Pour batter by scant 1/4 cups onto skillet, making about 4 pancakes at a time. Cook until tops are bubbly, some bubbles burst, and edges look dry. With spatula, turn pancakes and cook until undersides are golden. Transfer pancakes to platter. Cover; keep warm. 3. Repeat with remaining batter, using more nonstick cooking spray if necessary. To serve, top with your favorite fruit (fresh or frozen).


1. PET OWNERSHIP AND CARDIOVASCULAR RISK: A SCIENTIFIC STATEMENT FROM THE AMERICAN HEART ASSOCIATION. MAY 9, 2013. 2. U.S. FOOD AND DRUG ADMINISTRATION: LOWERING SALT IN YOUR DIET. 3. AMERICAN HEART ASSOCIATION. WHOLE GRAINS AND FIBER. 4. AMERICAN COLLEGE OF PHYSICIANS. SEDENTARY TIME: ITS ASSOCIATION WITH RISK FOR DISEASE INCIDENCE, MORTALITY, AND HOSPITALIZATION IN ADULTS. JANUARY 20, 2015. 5. CLEVELAND CLINIC. HEART AND VASCULAR TEAM. 6. HHS. FDA. THE FDA TAKES STEP TO REMOVE ARTIFICIAL TRANS FATS IN PROCESSED FOOD. JUNE 16, 2015. 7. CLEVELAND CLINIC. AVAILABLE AT MY.CLEVELANDCLINIC.ORG/SERVICES/HEART/PREVENTION/NUTRITION/FOOD-CHOICES/BENEFITS-OF-CHOCOLATE 8. MAYO CLINIC. HEART DISEASE. RED WINE AND RESVERATROL: GOOD FOR YOUR HEART? 9. MAYO CLINIC. CHOLESTEROL: TOP FOODS TO IMPROVE YOUR NUMBERS. 10. JOURNAL OF CLINICAL LIPIDOLOGY; WWW.LIPIDJOURNAL.COM/ARTICLE/S1933-2874(14)00344-4/ABSTRACT. 11. USDA NATIONAL NUTRIENT DATABASE SR-28, 2017 12 . USDA AND USDHHS 2010; FDA 2000, 2010; WU ET AL. 2009; DEMONTY ET AL. 2008, ELLEGARD ET AL. 2008; MENSINK ET AL. 2010. BASED ON ANALYSIS OF CORN OIL AND 2017 USDA COMPARISON OF OTHER COOKING OILS: CORN OIL HAS PLANT STEROLS CONTENT OF 135.6 MG/SERVING VS 30.0 MG/SERVING FOR OLIVE OIL, 40.8 MG/SERVING FOR VEGETABLE OIL, AND 93.9 MG/SERVING FOR CANOLA OIL. 13. WEBMD. 10 FOODS NUTRITIONISTS LOVE. 14. JOURNAL OF EPIDEMIOLOGY & COMMUNITY HEALTH UCL STUDY FINDS NEW EVIDENCE LINKING FRUIT AND VEGETABLE CONSUMPTION WITH LOWER MORTALITY. APRIL 1, 2014. 15. AMERICAN COLLEGE OF SPORT MEDICINE. LAUGH A LITTLE TO HELP PROTECT HEART, LOWER BLOOD PRESSURE.

SWITCH YOUR COOKING OIL A cholesterol-lowering champ, corn oil is amazingly versatile. Its neutral taste complements the flavors of food—perfect for stir-frying, sautéing, grilling and even baking. Plus, it offers so many benefits for maintaining heart health.

11

Cook For Lower Cholesterol Cook up fatty fish like halibut, salmon, or trout for dinner 2X a week instead of beef. Fish, rich in Omega-3 Fatty Acids, may help lower your blood cholesterol level9. For bonus points, sauté the fish in corn oil, which can help lower cholesterol more than extra virgin olive oil.10

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12

14 Try A Relaxing Hobby

13

Know Your Fats Choose oils with 2 grams or less of saturated fat per tablespoon and are high in polyunsaturated fats. Corn oil has 5X the amount of polyunsaturated fats as olive oil. 11

Power-Up With Plant Sterols Eat more foods that contain plant sterols, which help reduce the absorption of cholesterol in the gut. Try an extra serving a day of fruits, legumes vegetables and corn oil, which has more cholesterol-blocking plant sterols than other cooking oils—4X more than olive oil and nearly 1.5X more than canola oil.12

Knitting, woodworking, cooking, etc. can help to relieve stress and do your ticker some good. Keeping your hands busy can help your mind unwind and take the edge off after a stressful day.

RECRUIT A WORKOUT BUDDY

Maintain motivation by working out with friends or family. Challenge each other by aiming to get more steps each week and use your fitness trackers to keep you honest.

SNACK ON

Sunflower seeds are a good source of polyunsaturated fats which may lower your cardiovascular risks.13 Pair with heart-healthy corn oil for a delicious simple snack: Toss 2 cups of air-popped popcorn with ½ tsp. of corn oil. Sprinkle with ½ tsp. of Old Bay seasoning and 1 tbsp. of toasted shelled sunflower seeds, and toss again.

15

Be a Cleaning Machine Put on your favorite music and do some cleaning in and around the house. Aerobic housework like vacuuming, sweeping, and shoveling snow will get your heart pumping, the calories burning, and leave you with a sense of accomplishment once you’ve checked those items off your to-do list.

18 LOAD UP ON VEGGIES Have a salad for lunch or snack smart throughout the day with fresh fruit and vegetables. In a 2014 study, researchers found that people who ate seven or more servings of veggies each day, compared to those who ate one serving or less, had a 31% lower risk of dying from heart disease.14

19 GET YOUR DAILY DOSE OF GIGGLES Laugh out loud at jokes, movies, memes or hang out with a funny friend. Laughter can reduce stress hormones, improve blood flow, and increase HDL, the “good cholesterol”.15

presented by


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TRICKS TRIM COOKS KNOW

WHEN IT COMES TO DIETARY LIFE GOALS, OURS COULD BE SUMMED UP THIS WAY: EAT CRAZY-GOOD FOOD, STILL BUTTON YOUR JEANS. SO HOW HAPPY WERE WE TO DISCOVER SOME LIKE-MINDED ROLE MODELS! DR. OZ THE GOOD LIFE SURVEYED ALL KINDS OF EXPERTS WHO HEART FOOD—COOKBOOK AUTHORS, NUTRITION SCIENTISTS, CHEFS, FOOD BLOGGERS—AND ASKED HOW THEY SUPERSIZE FLAVOR, SLENDERIZE CLASSICS, AND DIAL DOWN JUNKY CALORIES. THEIR IDEAS WOWED OUR TEST KITCHEN. NOW TRY THEM IN YOURS. TEXT BY TERESA DUMAIN PHOTOGRAPHED BY BRYAN GARDNER

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Ways to Pump Up a Plate

JANUARY/FEBRUARY 2017

Naturally watery noshes like leafy greens, cucumbers, and berries inflate portion sizes for next to no calories, making them brilliant add-ins for almost any dish. Air-puffed foods (popcorn!) have similar powers.

Spinach 7 cal per cup

Stir a pile of shredded spinach into guacamole and other dips. Swirl loads of greenery into pasta bowls. Pack leaves into quesadillas.


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Spinach

Add to dishes for jumbo portions.

Water-filled foods cut cals. (Spinach is nearly 91% H2O.)


More Ways to Pump Up a Plate 49 cal per cup

DR. OZ SAYS... Working more water-packed foods into your diet is a great way to help you feel full on fewer cals. Your body actually processes water in foods differently from water you sip—the liquid in foods leaves the stomach more slowly, keeping you satisfied.

Strawberries

Make a diced-strawberry salsa with jalapeño, cilantro, lime juice, red onion, and salt, then sling all that deliciousness on grilled chicken.

Chop up and use as a no-sugar alterna-jam on nut-butter toast and whole-grain waffles. Slip into a sweet-and-savory grilled cheddar cheese.

31 cal per cup

Air-Popped Popcorn

Cucumber

Add popped kernels to your next homemade trail mix.

Layer cukes in your sandwich for a heftier lunch. (You can quick-pickle them in a little rice vinegar with hot pepper flakes to hike up flavor.)

Puff up DIY granola bars. Toss into salads or over soup, then skip croutons and crackers.

25 cal per cup

Broccoli Slaw Use those bagged mixes of shredded broccoli stems, carrots, and red cabbage to heft up your meatloaf. Pile the crunchiness into a tuna-salad wrap. Scatter slaw on shrimp tacos for a healthier filler-upper.

55 cal per ¼ cup

Popped Quinoa Yep—you can “pop” quinoa like popcorn, in a dry pot, shaking it over a burner. Then stir the little puffed seeds into yogurt for cereal-like crackle. Scatter popped quinoa over roasted sweet potatoes with a simple yogurt sauce and fresh herbs. Crunch up your hummus with a few sprinkles.

JANUARY/FEBRUARY 2017

8

Ways to Win with Proteins

Compared with carbs, protein is more filling. (It takes longer to digest, which means you won’t be hungry for a while.) Here’s how to keep meat on the menu but make it healthier.

Beef

Bison

Pork

Lamb

Trade the classic sticky glazes for a Mexican-inspired rub: chili powder, cumin, oregano, and garlic.

Pass on the old sugary mint jelly in favor of a fresh mint chimichurri: Mince up mint, parsley, and garlic, then toss with olive oil.

For less grease, drain ground beef in a colander postbrowning. (If you plan on seasoning the beef for tacos and such, rinse in warm water to lose even more fattiness.) Use chia seeds as a binder: Add 2 or 3 tablespoons per pound and— boom!—no need for bread crumbs.

Have a pork tenderloin stashed in the freezer at all times: Pound for pound, it beats skinless chicken breast for lowest calories.

A.k.a. buffalo, this is a good beef understudy, with fewer calories and less saturated fat than many cuts. True, it’s a bit spendier, but we’re seeing it in more supermarkets. Try a steak (for maximum tenderness, don’t overcook), or work the ground kind into sliders and chili.

Buy loin chops, the leanest cut of red meat you never think of. It’s the T-bone steak of the lamb family.

FO O D ST Y L I N G BY M I C H E L L E G AT TO N AT STO C K L A N D M A RT E L . P R O P ST Y L I N G BY L I L I A B I R R E G E N AT B RY D G E S M AC K I N N E Y. D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

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“Bye, bye, frequent heartburn.” BECKY LONDON, ACTUAL PRILOSEC OTC USER

1

#

DOCTOR RECOMMENDED

FOR 10 STRAIGHT YEARS AND IT’S STILL RECOMMENDED TODAY

ONE PILL EACH MORNING. 24 HOURS. ZERO HEARTBURN* *It’s possible while taking Prilosec OTC. Use as directed for 14 days to treat frequent heartburn. May take 1-4 days for full effect. AlphaImpactRx ProVoiceTM Survey, Jan 2006 - Mar 2016. © Procter & Gamble, Inc., 2016


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A world without pancakes, pasta, and burgers? Nope, nope, nope. Happily, you can give favorite dishes the clean-slate treatment with strategic superfood drop-ins.

Ways to Clean Up a Classic

Pancakes

Sweet potato ousts empty carbs.

Burger

Mushrooms add the missing veggie to this meal.

Instead of croutons, top soups with a grain ball—a scoop of cooked whole grains like quinoa with a sprinkle of herbs.

Cream Soup Pasta

Broccoli stems make great veggie noodles (and fill up your bowl).

Beans can give it no-cream creaminess.


THE CLASSIC

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Burgers Trade in about half the ground beef and replace it with sautéed mushrooms. They’ll slash calories and saturated fat, and also add a blast of umami—that’s chefspeak for savory, tasty yum. THE CLASSIC

Chicken Tenders Coat chicken tenders with gently crushed puffed brownrice cereal and bake in the oven on a rack over a baking sheet. You’ll get deep-fried crunch without the vat of oil. THE CLASSIC

Cream Soups Replace heavy cream with low-fat milk and make up the richness with pureed white beans. Also good: Soak ¼ cup or so of blanched slivered almonds in veggie soups, then puree the whole shebang in a blender.

5

Ways to Shake On Flavor

Gomashio

Pinches of crushed red pepper flakes. Dustings of cinnamon. What are other easy ways to scatter healthy taste all over with just a few flicks? We’ve got a sprinkling of good advice.

This Japanese sesame seed and salt mix (find shakers at health food stores) offers a quick way to spark up rice bowls, avocado toasts, and Asian noodle dishes. Toast up your own (black, brown, or white sesame are all good) over medium heat until fragrant. Crush with a mortar and pestle and mix with coarse salt.

Gremolata

It’s an Italian go-to for flavoring almost anything. Scatter this lemon and herb concoction over roasted broccoli, grilled salmon, tomato soup, salad dressing, etc. Make it: Mix chopped parsley (about ¼ cup), lemon zest (1 or 2 lemons), and minced garlic (2 or 3 cloves per batch—you do you!). Keeps in the fridge for a few days.

THE CLASSIC

Fruit Smoothies Blend 1 cup frozen raw

cauliflower in your favorite combo. The flavor won’t change, but the minimal-cal veggie will bulk up the drink and add extra vitamin C. THE CLASSIC

Meatballs

Use grated zucchini or cauliflower “rice” instead of bread crumbs. Either will spare you calories while perfecting texture and adding moisture. THE CLASSIC

Pancakes

Peel and mash a baked sweet potato and then fold into the

Z A’ATA R : J U L I E WO O D H O U S E F/A L A M Y

batter. Result: a more nutrient-rich, fiber-filled pancake. THE CLASSIC

Pasta

Take a spiral slicer (or a veggie peeler) to broccoli stems to make veg noodles. Toss into the pot with your wheat pasta during the last few minutes, or just twirl raw. You’ll ramp up vitamins and portion size.

Za’atar

Superstar Za’atar The name comes from a wild herb also called za’atar, which tastes like thyme. Sesame seeds and sumac are in the mix too. You can find za’atar at spice shops and online sellers like Amazon.

Shake this pizzazzy Middle Eastern herb blend over roasted chicken, feta cheese, and savory yogurt combos. (Say it together now, everyone: “ZAH-tar.”)

DROZTHEGOODLIFE.COM


6

Ways to Bake Like a Boss

A bake sale–approved dessert you actually feel good about? Become a believer with these chef-tested swaps for just about any sweet. (And don’t knock that kooky avocadobrownie trick till you’ve tried it.)

Brownies

Like butter, but plant based.

Pie Filling

Sour power is good for low-sugar sweets. We made it with beets! The root veg colors icing pink, and Greek yogurt is the fill-in for endless sticks of butter.

THE SWAP Replace ½ cup butter with ¼ cup avocado oil + ¼ cup mashed avocado. The result: heart-friendlier, higher-fiber brownies that still offer a buttery taste and spectacular texture.

THE SWAP Slash the sugar by half in fruit fillings and you’ll still have a mouthwatering dessert—just add 1 Tbsp lemon juice to help make the flavor of the fruit really pop.

Crumble Topper Subtract sugar, add banana.

THE SWAP Instead of the old flour, butter, and sugar routine, combine 2 cups oats with ¼ cup coconut oil, 1 large mashed banana, and ¼ tsp pure vanilla extract. Mix until moist and crumbly, and refrigerate until ready to bake.

Frosting We’re not making this up: Vegetable frosting is a thing. Start by mixing 1 cup plain Greek yogurt with ½ cup steamed and pureed beets (for pink frosting) or sweet potatoes (orange). Add more veggies for firmer frosting, or more yogurt for thinner. Stir in ¼ cup powdered sugar for sweetness, plus a splash of vanilla extract—and/or swirl in lots of melted dark chocolate.

Shredded zukes can do the job of oil.

THE SWAP Replace threequarters of the oil with the same amount of peeled, shredded zucchini for an equally moist loaf and a hit of (undetectable) veggies. Press out the liquid in the shredded zucchini first. And check doneness 5 to 10 minutes early, since the loaves might cook faster than usual.

Chocolate Chip Cookies

THE SWAP Sub in rolled oats to replace half the flour.

Oats nudge out white flour.

You’ll get more filling fiber plus a chunkier cookie—it’s kind of like an oatmeal and a chocolate chip cookie had a better-foryou baby.

CONTRIBUTING FOOD SOURCES: Amy Chaplin, author of At Home in the Whole Food Kitchen: Celebrating the Art of Eating Well; Jessica Goldman Foung, author of Low-So Good; Angela Ginn-Meadow, R.D., senior education coordinator, University of Maryland Center for Diabetes and Endocrinology, spokesperson for Academy of Nutrition and Dietetics; Sara Haas, R.D.N., spokesperson, Academy of Nutrition and Dietetics; Ali Maffucci, author of Inspiralize Everything; Tess Masters, author of The Perfect Blend; Libby Mills, R.D.N., cooking and nutrition coach; Jackie Newgent, R.D.N., author of The All-Natural Diabetes Cookbook; Barbara J. Rolls, professor of nutritional sciences, Penn State, and author of The Ultimate Volumetrics Diet; Ana Sortun, coauthor of Soframiz; Julia Turshen, author of Small Victories; Ray Venezia, author of The Everyday Meat Guide; Serena Wolf, author of The Dude Diet: Clean(ish) Food for People Who Like to Eat Dirty

JANUARY/FEBRUARY 2017

AVO C A D O : J O F F L E E /G E T T Y I M AG E S . L E M O N : Y LVA E R E VA L L / ST U D I O D. B A N A N A S : P H I L I P F R I E D M A N / ST U D I O D

Quick Breads


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Stay ahead of your Chronic Migraine. If you have 15 or more headache days a month, each lasting 4 hours or more, talk to a headache specialist to find your course of action. Discover treatment options you may not have tried at

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1 The Power of Muted Colors

DAV I D A . L A N D

Do the rooms in your home “hug” you as you walk in? Lots of us are craving that coziness right about now, says Sue Wadden, director of color marketing for SherwinWilliams, which could be why so many of the big paint companies are playing with neutrals this year. When used as a backdrop, these subtle shades make colorful accents pop, but they’re also relaxing and give tired eyes a rest, says artist and color consultant Shannon Kaye. Think outside the beige and try warm grays, tans, and taupes.

HOME LIFE OZ NEWS: LIVING

5 THINGS WE JUST LEARNED Turn for More

January/February

Quick Live-Well Updates DROZTHEGOODLIFE.COM


OZ NEWS

2

Doing Nothing Is Something Taking a moment to just sit and stare into space is one of the most important things you can do all day. Some of the best thinking happens when your conscious mind idles, says meditation coach Agapi Stassinopoulos, author of Wake Up to the Joy of You. So go ahead and let your thoughts roam.

3

chill out

Wipe Away Your Frustrations Stressed? Skip the dishwasher and attack the dinner dishes by hand. In one study, participants who did— and used the time to focus on sensations, like the smell of the soap and shape of the plates— curbed anxiety by 27%.

4

FLOTUS Love

5

life goals

COULD HAVING A PLAN B HURT YOU?

You wouldn’t think so, judging by, oh, every piece of conventional wisdom ever, but it’s easy to get tripped up by a safety net. The problem, finds a series of studies: When there’s a plan B in the works, you may not hustle as hard to see your original goal through. (In one study in which people were offered perks for completing tasks, they were more likely to do poorly if told to think of another way to get the rewards.) But the fix, experts say, isn’t to swear off backups—it’s to change how you roll them out. 1 Keep it simple. Researchers found that the more detailed plan B is, the bigger a distraction it becomes.

JANUARY/FEBRUARY 2017

2 Sit on it. Don’t take any action on a backup plan until you’ve done all you can to meet the original goal.

3 Track your progress on plan A. Otherwise you may not notice when you’re diverting energy away from a goal.

Michelle Obama earned a spot in history (and our hearts) as a First Lady disruptor. She let us see her sweat as part of her fitness campaign and showed us all she’s as down-home and funny as she is Harvard Law brilliant, explain the essays in the new book The Meaning of Michelle, edited by Veronica Chambers. Read it and shake things up yourself this year.

FO L D E R : J E F F H A R R I S / ST U D I O D. P R O P ST Y L I N G BY R E N E E F LU G G E FO R H A L L E Y R E S O U R C E S . I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N . B O O K C OV E R : C O U RT E S Y O F ST. M A RT I N ’ S P R E S S .

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Home Life HOUSE CALL

ALL-PURPOSE SPRAY

GERM-FIGHTING HACKS TO TRY (AND SKIP)

Should we all whip up our own homemade floor cleaner, wipes, and scouring powder? Yes, if you ask Pinterest. Nuh-uh, if you’re thinking about your actual life and the 20,000 things you have to do with it. Besides, a DIY cleaner can’t always handle the mess. Here, five times you can MacGyver your cleaning—and five times you shouldn’t. BY J E S S I C A M I G A L A

P H O T O G R A P H E D BY C R A I G C U T L E R

AIR FRESHENER

WINDOW CLEANER

Some chemicals commonly used in air fresheners can set off allergies and asthma. So if you’re sensitive to them, try a natural funk fighter, like placing a bowl of ground coffee beans in the stinky area, says Samara Geller, an analyst at the nonprofit Environmental Working Group (EWG). The beans act like a filter, sponging up gaseous odor molecules. Just how powerful are they? A 2012 study found that treated coffee grounds can even neutralize sewage smells.

You can make a potion as good as the stuff sold in stores, says Geller, and it’ll take only a few seconds. Mix together ¼ cup of white vinegar, ½ teaspoon of liquid soap, and 2 cups of water in a spray bottle. The surfactant in soap detergents loosens grime, and the vinegar evaporates quickly for a streak-free finish.

DRYER SHEETS Antistatic sheets aren’t the only way to get rid of sparks and cling. One homespun alternative: Pick up wool yarn from an arts and crafts store, wind it into a ball (stores also sell ready-made ones), and toss it in the dryer. “As the wool rubs against your clothes, it’ll soften and aerate fabrics while reducing static,” says Geller. Since they’re reusable (replace the balls when they start looking ratty) and shorten drying time, they’re good for the planet and your pocket.

CARPET FRESHENER Buy if you want, but the DIY is oh-so-easy: Just give your gnarly rug a generous sprinkling of odor-absorbing baking soda, let it sit for an hour, and then vacuum it up, says Geller. Wet-dog smell, begone.

JANUARY/FEBRUARY 2017

D.I.Y. ?

When you need to wipe up something icky, like raw chicken juice, but you want to avoid using bleach, try this DIY fix. First, clean the area with soapy water, advises Michael Schmidt, Ph.D., a microbiologist and immunologist at the Medical University of South Carolina. Then put distilled white vinegar in a spray bottle and spritz liberally, letting it air-dry. Studies have found that vinegar with 5% to 6% acidity can kill E. coli and other household bacteria.

Add citrus essential oil to your DIY cleaner. It smells fab and has bacteriafighting powers, too.

P R O P ST Y L I N G BY A L M A M E L E N D E Z FO R H A L L E Y R E S O U R C E S . D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E . A D D I T I O N A L S O U R C E S : D O N N A D U B E R G , C L I N I C A L M I C R O B I O LO G I ST A N D A S S I STA N T P R O F E S S O R , D E PA RT M E N T O F B I O M E D I C A L L A B O R ATO RY S C I E N C E , S A I N T LO U I S U N I V E R S I T Y; P H I L I P T I E R N O, P H . D., C L I N I C A L P R O F E S S O R , D E PA RT M E N T O F M I C R O B I O LO GY A N D PAT H O LO GY, N Y U S C H O O L O F M E D I C I N E

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FLOOR SWEEPER

CLEANING WIPES Hard-core DIYers make their own by soaking a roll of paper towels in witch hazel, soap, and vinegar. For the rest of us, premade wipes make all kinds of sense. Plus, many commercial options are formulated to kill almost 100% of viruses and bacteria, so they’ll knock out more of the bad bugs lingering in high-touch areas, like doorknobs and light switches.

Popular Pinterest advice for using those fluffy socks you got from your Secret Santa: Turn them into floor sweepers. But while that pair might remove some dust, “they aren’t always effective against dirt and bacteria that’s been tracked into your home on shoes,” says Nancy Bock, senior vice president for education at the trade group the American Cleaning Institute. Opt for store-bought pads or even just a microfiber cloth, which is better at trapping germs than other materials, like cotton, studies show.

BUY !

LAUNDRY DETERGENT Whipping up your own concoction may work on clothes, says Linda Cobb, author of the Queen of Clean how-to book series. But it can be labor-intensive and then leave a buildup in your washer—definitely not worth it. “Store-bought detergents are adapted to the water-saving features of today’s high-efficiency washers,” she explains. “So they’ll rinse out of laundry better than homemade versions.”

STONE OR WOOD CLEANER If you paid beaucoup bucks for granite, marble, or hardwood in your kitchen, the last thing you want is grittiness or blotches. But clean them with a homemade spray and that’s what you might get. DIY recipes often mix essential oils and water with dish soap, which can leave behind a cloudy film, or worse, contain ingredients that cause tiny grains in your stone to break loose, says Bruce Vance, a certified master textile cleaner and owner of Town & Country Cleaning, a janitorial service in Pittsboro, NC. Use a damp microfiber cloth or a product specifically designed for granite, stone, or wood instead.

DR. OZ SAYS... Our family just got a new puppy, and guess whose job it is to clean up after her ‘accidents’? I use disinfecting wipes, so my two grandkids can crawl around safely afterward.

MILDEW REMOVER Has mildew set up camp in your shower? You’ll need some storebought reinforcements, quick. Gunky tiles and grout can be a real cleaning challenge, says Debbie Sardone, owner of Buckets & Bows, a housekeeping service in Lewisville, TX. And mildew can trigger respiratory problems or allergies. Plenty of websites will tell you to attack it with baking soda, a mild abrasive, but it’s a little too mild, she says, “unless you want to scrub your fingers into nubs.” A mildew-grout cleaner is a much faster, smarter option.

DROZTHEGOODLIFE.COM


Say it like this: “HOO-ga.”

WHAT’S HYGGE? A DANISH IDEA THAT WILL KEEP YOU HAPPY ALL WINTER. B Y K AT E R O C K W O O D

JANUARY/FEBRUARY 2017


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Sitting by a fire and sipping your favorite tea? That’s hygge. Watching TV snuggled under a blanket with your sweetie? Totally hygge. Playing board games after a home-cooked family dinner? Hygge to the max. Derived from the Norwegian word for “well-being,” hygge is all about kicking back in a supercozy atmosphere and finding joy in simplicity. Danes treasure the concept, and experts say it’s one reason Denmark has been ranked the world’s happiest country nearly every year since the United Nations started keeping track. There’s no need to google real estate in Copenhagen, though. “Danes have built hygge into their culture, but you can find the ingredients for it anywhere,” says Meik Wiking, CEO of the Happiness Research Institute in Copenhagen and author of The Little Book of Hygge: Danish Secrets to Happy Living, a bestseller in Europe to be released shortly in the U.S. He offers this step-by-step plan for bringing hygge home with you.

SOFTEN UP YOUR LIGHTING When Danes were asked what they most associate with hygge, 85% said ja to candles. In fact, in their country the word candles translates literally as “living lights.” A flickering flame may be the quickest way to get comfy (unscented, please—artificial fragrance is a hygge no-no and could give off unhealthy chemicals), but it’s not the only option. The goal, explains Wiking, is to “create warm, soothing pools of light” around your house. He adds, “Think of the hour after sunrise or before sunset, when the sun is low in the sky and produces a warm, soft, diffused light. That’s what you want to aim for indoors.” To get there, turn off harsh overheads in favor of smaller lamps scattered around the room. There’s some science behind this point: In one study, researchers found that workers’ moods plummeted when the lighting was too dark or too bright but improved when it seemed just right.

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BRING SOME NATURE INSIDE Birch bark picture frames, pinecone centerpieces, and potted plants galore: For Danes, anything that makes you feel closer to the earth is welcome indoors. You’ll get Zen vibes just looking at little bits of nature, and the tactile pleasure of feeling them contributes too, says Wiking. Running your fingers across a wooden table or over a soft bamboo rug is more soothing than touching steel, glass, or plastic. Vary the textures in your decor to love it that much more.

Be a hygge host

Wiking’s no-fuss ideas for getting social will be as relaxing for you as they are for your guests. BOARD GAME NIGHT

Board games are everything Candy Crush isn’t: slow, social, and nostalgia inducing. Scrabble, anyone? TV + TOGETHERNESS

Watching a show with friends is exponentially more fun than TV bingeing by your lonesome. Add in a few small rituals, like making popcorn, for off-thecharts hygge. SOUP COOK-OFF

Ask each pal to bring over a favorite recipe (you can trade later on) and enough ingredients to make a small pot. Take turns whipping them up, and chat while you slurp. BOOK SHARE

Book clubs are hygge on their own, but a swap takes even less planning: Tell your buddies to bring over a book they love, to talk about and hand off to a new owner. Exchanging memories and stories can fuel our social connections just as well as talking about a shared reading experience.

SCHEDULE A LOW-KEY GET-TOGETHER Though you can always hygge out on your own, Danes place extra value on connectedness and shared experiences—bona fide happymakers from a research perspective—which is why their hygge-est moments often happen in the company of others. (When surveyed, most Danes said a cozy crowd of three or four is ideal.) Aim for a low-key and come-as-you-are atmosphere—nothing stressed, stuffy, or formal. And because equality and thoughtfulness are such a huge part of hygge, everyone helps with the cooking and cleaning. “The key is to feel relaxed, not like you have to present a perfect meal to guests,” Wiking says.

JANUARY/FEBRUARY 2017

CREATE A COMFY NOOK Danes call it a hyggekrog: a spot in, say, a bay window or a corner of the room where you can cuddle up with blankets and a pile of books. Ideally, you’ll find a bit of natural light and complete the picture with a mug of tea. “Hygge is about relaxing and giving your stressed-out, overachiever self a break,” Wiking explains. The Danes are so invested in these hideaways that real estate agents in Denmark even include them in listings.


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STASH YOUR TECH Hygge is rooted in savoring the moment—and that’s hard to do when your phone is blowing up with emails and texts. Of course, resisting the urge to check your device is hard (impossible?) if it follows you from room to room. Make phone breaks a habit by clearing out a basket or drawer in the foyer and then committing to dropping your phone there for an hour each night. You’ll find that the feel-good emotions coming from being fully present will eventually crowd out the weirdness of going unplugged.

FEAST ON SLOW FOOD The longer a dish takes to cook, the more hygge it is, says Wiking. And rustic cooking beats fancy. “It’s about getting your hands dirty, about the joy of preparing the fresh-baked bread or bubbling stew,” he says. If weekdays demand a mad dash to the dinner table, try approaching just a Sunday supper as an exercise in mindfulness: Flip through a cookbook, linger at the farmers market, and listen to some music. Meals taste better and feel special when you put time and care into them.

VALUE MEANING OVER MATERIALISM Forget pricey labels. Hygge enthusiasts would rather that their possessions tell a story, like a locket passed down for three generations or a painting bought on a fantastic family trip to the beach. That way, your stuff isn’t just stuff—it’s a cue for warm-and-fuzzy memories and the happy mood shift that comes with them. You can connect purchases to positive feelings by timing them right: When Wiking wanted to buy a new chair, he dawdled until he could do it to mark the publication of his book. Now “every time I look at that chair, I’m reminded of something that was an important accomplishment for me,” he says.

Your Hygge Emergency Kit

Think of it as first aid for a crappy mood. Wiking suggests corralling these in a box and pulling them out whenever you feel grouchy.

The fixings for a warm drink. Doesn’t matter if

it’s tea or cocoa—the hygge comes from the ritual of sipping something warm.

Cozy socks. “There doesn’t have to be anything fancy or luxurious about them,” says Wiking. And that’s the point: Hygge is humble and downto-earth. It’s about toasty toes, not fashion. Nostalgia triggers. Maybe it’s a stack of old love letters your spouse wrote when you were dating, or a photo

album from your college days. Moseying down memory lane makes you feel more connected to your favorite folks—even when you’re all by yourself.

Chocolate. Or whatever

bite-size treat makes you smile. The goal is to savor the moment along with the snack.

Paper and pen. When’s

the last time you handwrote something that wasn’t a to-do list? Let’s change that! Pen a funny note to a friend,

sketch your sleeping cat, or start a hygge bucket list you can look forward to.

A book you love. “You know that dog-eared novel on your shelf that makes you forget the world and disappear between the pages?” Wiking asks. Grab it for your hygge stash. Then, when you pull it out, read the way you rarely get to on your most hectic days— slowly, picturing the story as it unfolds.

Illustrations from the forthcoming book The Little Book of Hygge: Danish Secrets to Happy Living, by Meik Wiking. Copyright © 2017 by Meik Wiking. To be published on January 17, 2017, by William Morrow, an imprint of HarperCollins Publishers.

DROZTHEGOODLIFE.COM


Home Life BACKSTORY

Little Good Life Secrets

A behind-the-scenes look at how we personally test the products that land on our beauty pages, and a chance to win something tasty. DINNER DONE EASY We’ve partnered with Chef’d to make it simpler than ever to eat like Dr. Oz. Chef’d will send you delicious meals from the magazine, pre-portioned and delivered straight to your door in a temperaturecontrolled box. No waiting in lines at the supermarket, no fussing with complicated recipes—just yummy, nourishing food on your table. This month, dinner’s on us! Ten lucky winners will get two Chef’d meal kits featuring dishes from Dr. Oz The Good Life for free. See rules below. TEMPEH, MADE FROM SOY, PACKS MORE THAN TWICE AS MUCH PROTEIN AS EGGS. —DR. OZ

Breakfast

Yogurt Bowl Bean Chili

Reheat 1 container BEAN CHILI. Top with ⅓ cup chopped mango and 1 tsp pumpkin seeds. Garnish with a lime wedge and cilantro.

Dinner

Tempeh Lettuce Wraps Toss ½ cup QUINOA

Breakfast Beans Toss 1 cup rinsed and drained low-sodium canned black beans with 2 tsp lime juice and 1 tsp cumin. Transfer to a container and keep chilled.

Look for this logo on select recipes throughout the magazine, then go to chefd .com/dr-oz to order a box containing everything you need to whip up the meal. (Not available in Alaska, Hawaii, or Canada.)

2 Snacks Monday’s apple snack

Chopped tomato (or any All-YouCan-Eat veggie) + herbs + 1 ½ tsp

olive oil

meal kit available at chefd.com/dr-oz

DROZTHEGOODLIFE.COM

SWEEPSTAKES, PAGE 101 NO PURCHASE NECESSARY TO ENTER OR WIN. Chef’d Dr. Oz The Good Life Magazine Sweepstakes. Sponsored by Hearst Communications, Inc. Beginning December 27, 2016, at 12:01 A.M. (ET) through February 6, 2017, at 11:59 P.M. (ET), go to drozthegoodlife.com/chefdsweeps on a computer or wireless device and complete the entry form pursuant to the onscreen instructions. Ten (10) winners will each receive two (two-serving) meals, ARV: $62.34; Total ARV: $623.40. Important Notice: You may be charged for visiting the mobile website in accordance with the terms of your service agreement with your carrier. Odds of winning will depend upon the total number of eligible entries received. Must have reached the age of majority and be a legal resident of the 48 contiguous U.S. states. Void in Puerto Rico and where prohibited by law. Sweepstakes subject to complete official rules available at drozthegoodlife.com/chefdsweeps.

SUPERFOOD CONTEST, PAGE 136 NO PURCHASE NECESSARY TO ENTER OR WIN. Play With Your Superfood Contest. Sponsored by Hearst Communications, Inc. Beginning 12/27/2016 at 12:01 A.M. (ET) through 1/29/2017 at 11:59 P.M. (ET), enter by emailing your entry to SuperfoodTip @DrOzTheGoodLife.com and include your full name, address, telephone number, and email address, as well as a paragraph of 100 words or less explaining your original, creative way to use asparagus in a meal or snack. One (1) Winner will receive one (1) yearlong subscription to Love With Food (ARV: $198). Open to legal residents of the 50 United States, the District of Columbia, or Canada (excluding Quebec) who have reached the applicable age of majority. Void in Puerto Rico and where prohibited by law. For Official Rules, go to drozthegoodlife.com/sweepstakes /rules/a2677/superfood-contest-asparagus. 136

Last Bite

CONTEST

PLAY WITH YOUR SUPERFOOD:

SALMON

There may be plenty of fish in the sea, but salmon is one of the healthiest. Cook it up, then cast your line in our recipe contest for a chance to win free snacks.

It’s a lifesaver!

Salmon is famously packed with omega-3 fatty acids, which are big-time heart helpers. They may keep your cholesterol in check, protect your blood vessels, and drive down your blood pressure.

WIN A YEAR OF FREE SNACKS! TELL US

What’s your favorite way to eat asparagus?

WINNING READER IDEA

“I thread chunks of salmon onto a skewer, brush with ginger-teriyaki sauce, and broil until cooked. Then I sprinkle on panko and broil until the panko is a little crispy.” —Sandy Muscatello, Naples, FL

Share your playful minirecipe or snack idea with us and you could win a yearlong snack subscription from Love with Food— boxes of healthy treats delivered to your home. Plus, we’ll print your answer in an upcoming issue.

TRY IT OZ-STYLE

1

Bake it all-in-one.

Stack thinly sliced veggies, a salmon fillet, and lemon slices on parchment paper. Fold paper over, then pinch edges to make a packet. Bake at 400°F until cooked through (about 15 min).

2

Healthy hack your bagel craving.

Spread some cottage cheese on a slice of whole-grain toast. Top with smoked salmon, a slice of tomato, carrot and cucumber shavings, and red onion slices.

3

Make salmon salad.

With a fork, mash canned salmon, a dollop of Greek yogurt, and a splash of lemon or lime. Fold in diced avocado, if you like. Load up a sandwich, or serve with crackers and crudités.

Email your suggestion to us at SuperfoodTip @DrOzTheGoodLife.com between December 27, 2016, and January 29, 2017. See page 134 for the complete rules.

JANUARY/FEBRUARY 2017

ALLISON CHIN

Dr. Oz The Good Life © (ISSN 2332-4147) is published monthly with combined issues in January/February and July/August (10 issues a year) by Hearst Communications, Inc., 300 West 57th Street, New York, NY 10019 U.S.A. Steven R. Swartz, President and Chief Executive Officer; William R. Hearst III, Chairman; Frank A. Bennack, Jr., Executive Vice Chairman; Catherine A. Bostron, Secretary. Hearst Magazines Division: David Carey, President; John A. Rohan, Jr., Senior Vice President, Finance. © 2017 by Hearst Communications, Inc. All rights reserved. Dr. Oz The Good Life is a registered trademark of Hearst Communications, Inc. Periodicals postage paid at New York, NY, and additional entry post offices. Canada Post International Publications mail product (Canadian distribution) sales agreement no. 40012499. Editorial and Advertising Offices: 300 West 57th Street, New York, NY 10019-3797. Subscription prices: United States and possessions: $20 for one year. Canada, add $7; for all other countries, add $23 per year. Subscription Services: Dr. Oz The Good Life will, upon receipt of a complete subscription order, undertake fulfillment of that order so as to provide the first copy for delivery by the Postal Service or alternate carrier within four to six weeks. For customer service, changes of address, and subscription orders, log on to service.DrOzTheGoodLife.com or write to Customer Service Department, Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593, or call toll-free 800-945-3057. From time to time, we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such offers via postal mail, please send your current mailing label or exact copy to Mail Preference Service, P.O. Box 6000, Harlan, IA 51593. You can also visit preferences.hearstmags.com to manage your preferences and opt out of receiving marketing offers by email. Dr. Oz The Good Life is not responsible for unsolicited manuscripts or art. None will be returned unless accompanied by a self-addressed stamped envelope. Canada BN NBR 10231 0943 RT. Postmaster: Send all UAA to CFS. (See DMM 707.4.12.5) Non-Postal and Military Facilities: Please send address changes to Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593. Printed in the U.S.A.

JANUARY/FEBRUARY 2017

1. Make Breakfast Beans (below) 2. Make two Container Salads 3. Defrost Cauliflower Soup and 1 Roasted Chicken Breast in the fridge 4. Make a new batch of Go-To Berries

with ¼ cup each chopped zucchini, onions, and tomatoes from BIG-BATCH VEGGIES. Season with a pinch of coarse salt and some pepper. Use 3 leaves Boston lettuce to make 3 tacolike wraps, filling with quinoa-vegetable mixture and topping with 1 piece ROASTED TEMPEH (chopped), ¼ cup shredded red cabbage, cilantro or mint, and 2 Tbsp plain 2% Greek yogurt. Serve with lime wedges.

Nicole (left) and Sarah take new lipsticks for a test-drive.

COLOR US AMAZED When a raft of shade-morphing makeup showed up on associate beauty editor Sarah Weir’s desk, she was skeptical that the colors could flatter everyone, so she pulled in senior editor Nicole Saunders for a product-testing session. They tried out lipsticks, blushes, and more, and watched as the tints changed to match their very different skin tones. (Go to page 68 to learn about the science behind the smart products.) Sarah’s takeaway: If you’re new to makeup or worry about picking the wrong shade, these are a mistake-free way to look polished.

You’re on day three! Prep some extras to see you through the week. MIDWEEK TO-DO LIST

Lunch

D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

134


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Last Bite CONTEST

PLAY WITH YOUR SUPERFOOD:

SALMON

There may be plenty of fish in the sea, but salmon is one of the healthiest. Cook it up, then cast your line in our recipe contest for a chance to win free snacks.

It’s a lifesaver!

Salmon is famously packed with omega-3 fatty acids, which are big-time heart helpers. They may keep your cholesterol in check, protect your blood vessels, and drive down your blood pressure.

WIN A YEAR OF FREE SNACKS! TELL US What’s your favorite way to eat asparagus?

WINNING READER IDEA “I thread chunks of salmon onto a skewer, brush with ginger-teriyaki sauce, and broil until cooked. Then I sprinkle on panko and broil until the panko is a little crispy.” —Sandy Muscatello, Naples, FL

Share your playful minirecipe or snack idea with us and you could win a yearlong snack subscription from Love with Food— boxes of healthy treats delivered to your home. Plus, we’ll print your answer in an upcoming issue.

TRY IT OZ-STYLE 1

2

3

Bake it all-in-one.

Healthy hack your bagel craving.

Make salmon salad.

Stack thinly sliced veggies, a salmon fillet, and lemon slices on parchment paper. Fold paper over, then pinch edges to make a packet. Bake at 400°F until cooked through (about 15 min).

JANUARY/FEBRUARY 2017

Spread some cottage cheese on a slice of whole-grain toast. Top with smoked salmon, a slice of tomato, carrot and cucumber shavings, and red onion slices.

With a fork, mash canned salmon, a dollop of Greek yogurt, and a splash of lemon or lime. Fold in diced avocado, if you like. Load up a sandwich, or serve with crackers and crudités.

Email your suggestion to us at SuperfoodTip @DrOzTheGoodLife.com between December 27, 2016, and January 29, 2017. See page 134 for the complete rules.

ST E P H E N L E W I S /A RT + C O M M E R C E

136


CLINICALLY PROVEN TO HELP YOU FEEL LESS HUNGRY BETWEEN MEALS.*

Crush Cravings *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. © Procter & Gamble, Inc. 2016



Dr.Oz the Good Life – January/February 2017