Dr. Oz The Good Life - September 2016

DR.OZ

Live Debt-Free...Feel Amazing

THE GOOD LIFE 30 WA N T E TO LO S T ?

W EI G H

WALK THIS WAY! C FOR TERRIFIE RT YOUR H TAOO & MIND,

HEALTHY IDEAS TO TRY

JUST 3 MIN. EACH

ALISON SWEENEY

HER CURE FOR STRESS ?

WALK IT OFF !

S T R E N GT H ANTI-AGING

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GOT PROTEIN? How to Know if You’re Eating Enough

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DR.OZ

THE GOOD LIFE

LOOKING GREAT STARTS ON THE INSIDE LESSONS FROM ALI p. 39

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Welcome Letter

Dr. Oz From the Heart

How Do You Balance Healthy and Busy?

DA N E B R OW N

If you think I have a lot of energy, consider Alison Sweeney—actor, director, novelist, mom of two, and fitness inspiration to millions as the former host of The Biggest Loser. We both get this question all the time: How do you stay healthy while managing a heavy load? (One answer? We walk a lot! See page 39.) So after the shoot for this month’s cover, we sat down and compared notes.

Serious about health— but goofy between cover-shot takes.

Email me!

Comments, questions, healthy ideas? Send them to me at DrOz @DrOzTheGood Life.com.

DR. OZ: Your last workout— what was it?

ALISON SWEENEY: I took a cardio barre class, where you do very small movements that don’t seem like much…until the 30th rep, when everything starts to shake. It feels really good afterward.

But I do all sorts of stuff: walking, hiking, sports…

OZ: I played tennis yesterday. Whether I win or lose—of course, I’d much rather win!— I push my body to far greater degrees when I’m competing.

AS: Right! You’re not thinking about burning calories or about how much longer until it’s over. You’re just thinking, I have to make this next point. My husband taught me to play racquetball.

OZ: You beat him yet?

AS: No, but the last thing I want is for him to give me a point.

OZ: My daughter Zoe is exactly the same way. So, what’s the first thing you do when you get home?

AS: I take off my shoes!

OZ: So many cultures do that to avoid bringing dirt or pesticides into the house. The first thing I do is open my email, and I’m trying to break that addiction because it drives my family crazy.

Now tell me what’s the coolest thing you have in your bag right now?

AS: Yurbuds—earbuds made of silicone. They don’t fall out of my ears when I get sweaty!

OZ: Your normal morning wake-up time?

AS: If I woke up when my body wanted to, it would be about 7:30. But usually, it’s about 6:30.

OZ: Favorite snack?

AS: I have the most satisfying thing ever: 2% Greek yogurt.

OZ: I love Greek yogurt too—but I grew up calling it Turkish yogurt.

[Discover the many ways to love it on page 108.]

AS: I like it with almonds, blueberries, cinnamon, and agave.

OZ: What do you like most about your phone? Something that’s good for you...

AS: It’s so embarrassing, but I really like cat videos!

OZ: Cat videos? Really?

C’mon, a blank page uses more brain energy than a cat video!

AS: But they make you happy!

OZ: And that’s healthy.

DROZTHEGOODLIFE.COM

5

DR. OZ

CONTENTS | SEPTEMBER 2016

THE GOOD LIFE

ON THE COVER Live Debt-Free…

Feel Amazing

120

111

Want to Lose Weight? Walk This Way!

Yogurt’s Gone Rogue Toss grapes, toasted almonds, and basil to make this sweet, herby topper.

Ten more inside!

39 30 Healthy Ideas to Try! Just 3 Min. Each

47 Anti-Aging Drugstore Buys Skin Doctors Love

64

Healthy Body

P H OTO G R A P H E D BY PAT R I C I A H E A L

25 Oz News: Health A smart heart check; foolproof pill reminder 28 Listen to Your...Hips How to ease ouches and get more flexible 30 Is There a Doctor On Board? Off-duty docs deliver babies, save lives, and more.

Learn from their amazing stories

36 Rolling Away Body Aches Nothing worked on our tester’s sore muscles, until she met this de-kinking device

47 30 Healthy Little Helpers Anytime you’ve got three minutes, try one of these ideas

39 Walk Your Way to Health, Happiness, and a Slimmer You! Follow Dr. Oz and Alison Sweeney’s lead for extra energy and a stronger body

54 The Good Life Report: Your Protein Prescription Are you getting enough, or too much? We found the answers, plus the best foods to eat

Got Protein? How to Know If You’re Eating Enough

54 Safe Water: Protect Your Family with Easy At-Home Fixes

124

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DR. OZ

THE GOOD LIFE

Home Life 117 Oz News: Living Eat better for less; vet visits your pet will wag about

CONTENTS | SEPTEMBER 2016

True Beauty

120 How to Get Wellthy Lessons from women who turned their health and finances around

61 Oz News: Beauty Light and pretty lip hydrators; face wash in a stick!

66 What’s In Your...Eyeliner?

Pick the right one, look less sleepy 71 Essential Oils! Harness their potent healing powers to soothe skin and lift your spirits

71 Tiny Bottle, Big Benefits From a cheerier mood to sounder sleep, these oils deliver (and smell heavenly!)

120

14 Your Smart Ideas

132 CONTEST Give us your superfood recipe and you could win big!

Good Eating 91 Oz News: Food The at-work snacks your body needs; rescue too-ripe produce 95 Salmon’s Next Wave On baguettes and in burrito bowls, the king of fish gets an upgrade

103 Use This Kitchen Gear for Good Guilt-free treats from your waffle maker and muffin tin 108 Hey Yo! Cool new ways to spoon up yogurt— sweet, savory, creative.

Plus, yum recipes (Caesar potato salad!)

SEPTEMBER 2016

5 Dr. Oz From the Heart

130 Backstory An inside look at this issue

100 Eat Like Dr. Oz: Supermarket Ride-Along Slim down with our doc’s cart-stocking tricks

Cover Credits: Covers photographed by Andrew Eccles.

Cover 1: Styling by Nicolas Bru at Only Agency. Hair by Mia Santiago for Sharon Dorram at Sally Hershberger. Grooming and makeup by Tina Turnbow for Tarte at Tracey Mattingly.

Manicure for Alison Sweeney by Jacqueline Saulsbery at WSM using Zoya Nail Polish. Set design by Peter G Designs.

On Dr. Oz: top and pants by Nike, T-shirt by Lululemon. On Alison: tank by Lululemon; pants by Athleta. Cover 2: On Alison: top by 10 Crosby by Derek Lam.

In Every Issue 17 Ask Dr. Oz Anything

80 Secrets of Beauty Scientists The women behind top skin-care products tell all. Steal their anti-aging strategies!

Victory! She lost 130 lbs, and paid off $130K of debt.

Find out how.

124 The Filter Fix Worried about your water? Choose the best filter for your health and home

48

Rock Your Way to Clean Teeth Use this twominute music hack

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

D R O P P E R A N D B OT T L E : A RT + C O M M E R C E . L AV E N D E R : DAV I D L E W I S TAY LO R / ST U D I O D. P O RT R A I T BY J I L L I A N C L A R K . I L LU ST R AT I O N BY RYA N TO D D

64 Look This Good All Over Banish bumps, dryness, and fine lines with these expert tips

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Maybelline.com/lashsensational Christy is wearing New Lash Sensational® Luscious Mascara in Very Black. ©2016 Maybelline LLC.

DR.OZ

THE GOOD LIFE FOUNDING EDITOR

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Dr. Oz’s Rx of the Month

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Gardening doesn’t have to end with summer, especially when you can grow flavor-packed herbs indoors year-round. They’re low-maintenance and loaded with polyphenols, those antioxidantrich plant compounds that help fight diseases like cancer and type 2 diabetes, studies show.

Some herbs offer up even more: Chives contain the essential nutrient choline, which has been linked to better sleep, and basil’s inflammationblocking powers may ease arthritis pain. Grow your favorites in pots on your kitchen windowsill, then snip and toss into just about any meal—yes, even dessert. (Our lifestyle editors love shortbread with thyme, and mint on any kind of chocolaty treat.)

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Readers’ Tips

Your Smart Ideas

Readers are gearing up for a big fall, and healthy hacks make it all possible. Try these shortcuts, then send yours—we’re at Tips@DrOzTheGoodLife.com.

SALAD SWAP AUTUMN ALERT “I use the first day of each new season as a reminder to replace things that wear out or get germy after three months, like mascara, my water filter, and the head of my electric toothbrush.” —Chris Sikora

“I host a salad-jar party every month. Each woman makes a salad beforehand and brings five jarfuls, and then we exchange them. We all follow this sog-proof layering order: Dressing goes on the bottom, then veggies and protein, followed by lettuce, with cheese or nuts on top. Everyone goes home with a variety of salads—enough for the workweek!” —Cheryl Campi

BREAKFAST GOES ROGUE “I’d rather eat dinner for breakfast, so I make a slightly savory oatmeal with ⅛ tsp turmeric, diced apples, raisins, figs, milk, and oats. Leftovers also work as a dinner side dish.”

—Kathy Andersen

DOGGY EXERCISE DATE STOCK UP, TONE UP “On days when I can’t make it to the gym, I get in my exercise at the grocery store. To work my biceps, I carry a basket instead of pushing a cart (and with less space, I end up buying only what I need). Then I’ll do heel lifts in the checkout line. It’s no Spinning class, but add the walk to and from the store and it’s an easy way to burn calories without trying.” —Hallie Goldenhorn

How do you healthy up your favorite comfort foods? Send your ideas on that or anything else to Tips@DrOz TheGoodLife.com. Submissions may be edited for length and clarity.

SEPTEMBER 2016

“My friend and I meet for morning beach walks with our dogs when their energy is highest. They run leash-free, while we power walk to keep up. The soft sand is more of a workout; the hard sand by the water is great when we’re tired.” —Mimi Watson Editors’ note: For more walking workouts to get you in a good mood and slim you down, see page 39.

SHE’S OUR HERO “With my husband deployed and two young kids at home, working out is my therapy. A sitter comes over once a week so I can take Pilates; on other days, I put the kids in the stroller and hit the pavement. No matter what activity I do, I always have more energy afterward and am a better mom for taking a little ‘me time.’” —Corrinne Plumer

ALTERNA-PIZZA “Sometimes we all crave Hawaiian-style pizza, right? This healthier version is our party favorite: Just cube 1 ½ cups extra-firm tofu, toss in a bowl with 1 cup low-sugar barbecue sauce, spread on a greased baking sheet, and bake for 35 to 45 min at 325°F (turn tofu over halfway through). Meantime, slice 2 yellow onions into thin rounds and sauté until golden brown. Once the tofu is out of the oven, turn it up to 450°F. Put store-bought whole wheat pizza dough on another greased baking sheet, and reshape into a rectangle. Top with more barbecue sauce, the tofu cubes, sautéed onions, 1 cup diced pineapple, and cilantro. Bake for 15 to 20 min, or until crust is golden brown.” —Terry Bain

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ASK DR. OZ ANYTHING

Is seltzer bad for teeth? Can a new blanket help you sleep?

Find out here.

09.16

Your Burning Questions Answered!

Move over, wine: Parsley’s packed with hearthealthy stuff too.

Where to find resveratrol blueberries cocoa cranberries dark chocolate grapes peanuts pistachios

ST U D I O D. P R O P ST Y L I N G BY M E G U M I E M OTO FO R A N D E R S O N H O P K I N S

Onions are strong medicine for your arteries.

Q How can you get the health boosts of wine if you don’t drink?

PHOTOGRAPHED BY JEFF HARRIS

OZ SAYS Get a plate ready—you can easily eat your way to the same advantages. Wine contains heart-healthy antioxidants, but munching on foods with these compounds may be an even better route to getting there, since alcohol also carries health risks, says Niyati Parekh, Ph.D., an associate professor of public health

Where to find quercetin apples blackberries blueberries citrus fruits dark cherries grapes onions parsley sage tea (black and green)

nutrition at New York University.

Which foods to focus on? Plenty of plants contain artery-friendly antioxidants, but some are filled with one (or two!) of those that are credited with most of wine’s healthy powers: resveratrol and quercetin.

Don’t wait for happy hour to savor the standouts, above.

DROZTHEGOODLIFE.COM

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TRY IT

or

SKIP IT

Weighted blankets for better sleep

HEY, SHE WAS YOUNG AND IN LOVE....

THE CLAIM If anxiety is keeping you up at night, a blanket with weights sewn into it might get you to dreamland faster.

?

Should you get the shingles vaccine before you hit 60?

SEPTEMBER 2016

IS THERE A WAY TO COMPLETELY ERASE A TATTOO?

If you learned that “Think before you ink” motto too late, or you, say, ended up with “streangth” on your ankle (it’s happened), a new crop of lasers can help—but only for people with certain skin tones. Called pico- and nanosecond lasers, they break ink into bits that are more microscopic than was previously possible, says Miami dermatologist S. Manjula Jegasothy, M.D. Your immune system gobbles up tiny pieces better, leaving less of a chance of a pixilated stain on your skin. The new technology has some drawbacks: These lasers won’t work for darker skins—they destroy dark pigments, so they can eradicate skin color instead of ink and leave you with white spots. Also, removal is likely to cost more than the tattoo did; you may need three to six visits, each running about $450. But at least there’s now a “delete” key for some of life’s uh-oh moments.

OZ SAYS As bad as a case of shingles is, you don’t want this vaccine too early.

It’s true that the rash, caused by the same virus that’s behind chickenpox, is excruciating. But if you rush to get the vaccine when you’re younger and your immune system is strong, the fear is you won’t be protected later, when your risk of getting shingles and its complications is highest, says neurologist Maria A. Nagel, M.D., at the University of Colorado School of Medicine. Save it.

F R O M TO P : G A RY LU P TO N / ST U D I O D, TAT TO O BY J E N A I C H I N FO R H A L L E Y R E S O U R C E S ; B E N G O L D ST E I N / ST U D I O D, P R O P ST Y L I N G BY S H A R O N RYA N FO R H A L L E Y R E S O U R C E S

OZ SAYS I think they’re worth a try. When scientists found that these blankets could help calm people with anxiety, ADHD, and autism, they wondered if everyday restless sleepers could benefit too. The results of a small study done with the University of Massachusetts-Amherst suggest yes: “The blankets helped about 75% of the people we studied fall and stay asleep,” says study author Tina Champagne.

Users describe them as being “like a big hug.”

Your choices are endless—the blankets come in lots of fabrics and weights (usually 10 to 30 pounds). Most run $110 to $140. TRY IT

ASK DR. OZ ANYTHING TRY IT

or

SKIP IT

Maca Supplements

THE CLAIM Fans say that maca root powder in smoothies, capsules, or foods can boost energy, mood, and sex drive and take down blood pressure and menopause symptoms.

TO P : STO C K FO O D/G E T T Y I M AG E S . B OT TO M L E F T: 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 M E G U M I E M OTO FO R A N D E R S O N H O P K I N S . I L LU ST R AT I O N ( H E R E A N D O N N E X T PAG E ) BY T H E E L L A P H A N T I N T H E R O O M

Use powder for overall oomph.

?

OZ SAYS Two big strikes against this trendy additive: There are precious few tests on it, and although some small ones have shown modest sex-drive benefits and a little less menopausal discomfort, there’s no way to know if the product you’re buying has the same type of maca that was researched.

Maca comes in red, yellow, and black

Sketch in finer areas with a pencil.

IS IT NORMAL FOR BROWS TO SHED? OZ SAYS It is, a little at a time. “All hair on your body falls out,” says hair-loss researcher Melissa Piliang, M.D., a dermatologist at the Cleveland Clinic, “but you should be dropping only two to three brow hairs a day.” If you’re looking suddenly sparse around the eyes, see a doc to be sure you’re clear of thyroid disease, anemia, or alopecia areata (when your immune system attacks certain hair follicles). Until you get the issue resolved, fake fullness with pencils or powders.

Q

varieties, each with different levels of about a dozen active compounds, says Debra M. Palmer, Ph.D., an associate professor in the department of nutritional sciences at Rutgers University.

Studies don’t say which type was used, and products don’t identify which they contain, either. So basically: It’s a gamble. SKIP IT

Is carbonated water bad for your teeth?

OZ SAYS Whatever your social media feed says about seltzer stripping your enamel, it’s more hype than hard fact.

Most of the research looking at drinks and tooth erosion has focused on sodas, energy drinks, and sugary coffee beverages. All of these eat away at your enamel, but fizzy water? Not likely.

Why some scientists think seltzer could be risky: Carbonated water contains carbonic acid. Its acidic pH makes it a potential problem for enamel if you drink it in large amounts. (Nobody knows what “large amounts” are, but probably more than a glass a day.)

PLAIN BUBBLY? I’LL DRINK TO THAT!

It may matter which type of water you drink: Researchers suspect flavored sparkling water is more erosive than plain, and both are harsher than mineral water (which could protect teeth). But there’s not enough evidence to send your seltzer down the drain.

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19

ASK DR. OZ ANYTHING

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$ $

Q IS A $6 TOOTHBRUSH ANY BETTER THAN A 99-CENT ONE?

Your brush doesn’t have to be gold-plated (or cost like it) to be good.

OZ SAYS They’re really pretty similar, as long as you choose a brush

with these three must-haves:

Soft or extra-soft bristles. Your instinct might be to pick tough fibers, thinking you’ll get a more thorough clean, but that’s going to have the opposite effect, explains Caren M. Barnes, a professor and dental product researcher at the University of Nebraska College of Dentistry. “Softer bristles are flexible enough to reach in between teeth, so they sweep away more food and plaque,” she says.

The American Dental Association’s Seal of Acceptance. Manufacturers apply for this, and it’s awarded to products that have undergone rigorous testing to verify they’re built to clean properly and don’t contain bad-for-you chemicals.

Plenty of cheaper models have the seal on their package.

Give it a three-month max. That’s the longest you should use a brush—frayed bristles won’t be sturdy enough to do their job. Change brushes with the seasons.

SEPTEMBER 2016

?

If planks make your shoulders hurt, what can you do instead?

OZ SAYS There’s more than one way to get a healthy core. These heel touchdowns have similar benefits, says Nick Clayton of the National Strength and Conditioning Association.

A

B

A Start on your back, legs bent, knees above hips. Keeping lower back glued to the floor, bring heels toward the ground. B When your lower back starts to come off the floor, return knees to start. As you get stronger, you’ll be able to tap heels to the floor. Begin with 10; add 1 more each session.

Before you give up planks…

Try these position tweaks: • Rest on your hands (not on your forearms), as if you’re starting a push-up. “Spread your fingers and think about screwing your palms into the floor,” says Clayton. It should feel like you’re turning your pinkies toward your heels.

• Try them against a countertop.

The higher the surface your hands are on, the less tension you’ll put on your shoulders.

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 M E G U M I E M OTO AT A N D E R S O N H O P K I N S

20

Q LIFE WITHOUT FRENCH FRIES...

SO SAD. CAN A HEALTHY PERSON HAVE SOME?

ASK DR. OZ ANYTHING

What 100 calories look like (give or take a fry)

Shoestring 15

OZ SAYS

You might want to take a seat for this one. Ready?

E M I LY K AT E R O E M E R / ST U D I O D. FO O D ST Y L I N G BY K H A L I L H Y M O R E .

S O U R C E S : A B BY L A N G E R , R . D.; B O N N I E TAU B - D I X , R . D.

YES, YOU CAN!

You know fries aren’t a health food.

A large order of fast-food fries can run you 400 calories or more, plus sodium and saturated fats to boot. (At some sit-down spots, you might find a side in the 300-cal range, but unless you see nutritional info, don’t bet on it.)

There’s some good news, though.

From fiber to potassium to vitamin C, various nutrients carry over from fries’ whole-potato origins. Also, pairing a carbohydrate with a fat— here, potato plus oil—can lower its glycemic index. The result: fewer hunger pangs later, says Jay-Lin Jane, Ph.D., a starch expert and professor at Iowa State University’s Department of Food Science and Human Nutrition.

When you do get fries, order the smallest size available, and share it with other fry lovers at the table.

(They won’t be hard to find.) Better yet, make ’em yourself, so you’ll know exactly what’s in there. Baked fries made with olive oil beat the usual deep-fried ones in my book.

Crinkle cut 10

Potato puffs 6.5

Baked wedges 6

Waffle 4

Curly 3

Are sweet potato fries really better for you?

A little bit—you’ll get a bigger dose of beta-carotene and fiber. But if they’re deep-fried, they’re not significantly healthier, nutritionists say.

DROZTHEGOODLIFE.COM

The old way just got even older.

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CLARIFYESM is available at LensCrafters or at the independent doctor of optometry at or next to LensCrafters. In California, eye exams are available at LensCrafters locations from licensed optometrists employed by EYEXAM of © 2016 LensCrafters, Inc. California, a licensed vision health care service plan. The optometrists are not employed by LensCrafters, which does not provide eye exams.

HEALTHY BODY

September

OZ NEWS: HEALTH

Turn for More

ST U D I O D. P R O P ST Y L I N G BY M E G U M I E M OTO AT A N D E R S O N H O P K I N S . S O U R C E : H A R L E Y R OT B A RT, M . D., P R O F E S S O R E M E R I T U S , P E D I AT R I C I N F E C T I O U S D I S E A S E S , U N I V E R S I T Y O F C O LO R A D O S C H O O L O F M E D I C I N E , A N D AU T H O R , G E R M P R O O F Y O U R K I D S A N D M I R AC L E S W E H AV E S E E N

5 THINGS WE JUST LEARNED

Portable Purifier

Hand sanitizer can zap germs in a pinch, but keep it away from little tots—it’s dangerous if swallowed.

1 Hey, Moms—It’s Back to Sneezy Season Now that school’s in session, you know what’s coming: Your child may bring home sniffles along with books and permission slips.

The fall reunion with germy peers leads to a spike in sick rates, so become a gentle nag about handwashing. Kids who lather up at least four times during the school day have fewer sick-day absences.

Wellness Tips and Trends PHOTOGRAPHED BY JEFF HARRIS

DROZTHEGOODLIFE.COM

OZ NEWS

2

Skipping that sweat session is gonna cost you!

3 Stay Calm and Check Your Heart

Find Your Motivation

Put your wallet on the line and you might just stick with a get-fit routine. In a new study, people who had money taken from them if they didn’t walk 7,000 steps a day were more likely to hit that target than those who were given cash for achieving the goal. Experts say we’re more inclined to want to keep what we already have than win something new, so try it at home. Fill a jar with 30 dollar bills; on days you don’t exercise, a buck goes to your spouse or a friend.

At the end of the month, buy yourself something fun with what’s left.

4

The next time you get a blood pressure reading, relax and keep quiet while the cuff is on. Talking can have an impact on blood flow and falsely bump up results five to 10 points, says Wanpen Vongpatanasin, M.D., a hypertension specialist at the University of Texas Southwestern Medical Center. The positioning of your arms and legs can also make a difference, so sit with legs uncrossed and the cuffed arm at roughly the same level as your heart.

BMI Is Old News Almost half of people considered overweight according to their body mass index are actually healthy, based on markers such as triglycerides and cholesterol. Focus on your cardiovascular-risk score instead—it predicts the chance of heart attack or stroke. (Go to cvriskcalculator.com to get your result.)

If Pop forgot, you’ll both receive an Rx reminder.

SEPTEMBER 2016

5

health made easy

A Smarter Pillbox

Whoops! Just plain forgetting is one of the top reasons people stop taking their medications. If you could use a reminder to pop your multivitamin or want to make sure your father is taking his diabetes meds, the Tricella Pillbox ($75, tricella.com) can help. The box syncs with your smartphone, and—thanks to embedded sensors— provides a progress report on the accompanying app each time a pill chamber is opened. If you, or Dad, miss a dose, the app will shoot you an alert.

F R O M TO P L E F T: 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 M E G U M I E M OTO AT A N D E R S O N H O P K I N S ; C O U RT E S Y O F M A N U FAC T U R E R . TO P R I G H T: I L LU ST R AT I O N BY T H E E L L A P H A N T I N T H E R O O M . S O U R C E S : M I T E S H PAT E L , M . D., A S S I STA N T P R O F E S S O R , M E D I C I N E , U N I V E R S I T Y O F P E N N S Y LVA N I A ; H O L LY LO F TO N , M . D., A S S I STA N T P R O F E S S O R , M E D I C I N E A N D S U R G E RY, A N D M E D I C A L D I R E C TO R , W E I G H T M A N AG E M E N T P R O G R A M , N Y U L A N G O N E M E D I C A L C E N T E R

26

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

28

Healthy Body

OWNER’S MANUAL

Listen to Your…

HIPS

Boning Up

Three bones make up the hip bone at birth, then fuse together into one during puberty.

The joint’s genius ball-andsocket design is the reason you can strut, salsa, and shimmy like Shakira (if that’s your thing). Keep yours in good working order with these tips.

BY KAREN ASP ILLUSTRATIONS BY MARK ALLEN MILLER

Ball Game

Vitals

The femoral head at the top of the femur (thigh bone) lives inside the acetabulum, or hip bone socket.

120°

How far the hip can extend forward and up (picture leg raises), making it one of the body’s most mobile joints.

75

The percentage of hip fractures that happen to women. That’s because we’re more likely to get osteoporosis, but exercise lessens the risk. (Good advice at right.)

8.7

The percentage of American women who say they’ve experienced hip pain recently.

SEPTEMBER 2016

Support System

The strongest bone in your body, the femur runs from the hip to the knee.

ACHES CAN BE HARD TO PINPOINT

Hips are sneaky: Trouble there—including inflammation and arthritis caused by injury, genetics, or overuse—is often felt in the groin, butt, thighs, and even knees. On the flip side, sore hips can sometimes be a sign of a lower-back issue. That’s why it’s important to get lower-body pains checked out if they last more than a few days, mess with sleep, or come with swelling or a limp.

Luckily, surgery usually isn’t needed, says Nicholas DiNubile, M.D., an orthopedic surgeon in Haverton, PA. Instead, your doctor may suggest anti-inflammatories, physical therapy, or the simplest cure-all: weight loss. The hips support your upper half, so dropping 10 to 15 pounds can take lots of strain off the joint.

Pain Puzzle Nerves may

A D D I T I O N A L S O U R C E : B E N J A M I N D O M B , M . D., O RT H O P E D I C S P O RT S M E D I C I N E S U R G E O N , H I N S DA L E , I L , A N D FO U N D E R , A M E R I C A N H I P I N ST I T U T E

send hip pain signals to other parts of the body.

Confusing!

BLAME YOUR COUCH...

Feel-Good Fix Stand with feet about 2 feet apart, toes turned out 45 degrees. Sink butt toward floor as low as you can comfortably go, then place elbows inside knees and gently press outward.

...and possibly your desk chair. Sitting may seem like a welcome break for the hips, but the opposite can be true. In a healthy hip joint, the ball glides smoothly in the socket, but too much time on your tush can position the hips so that the thighbone grazes against the socket’s edge. Eventually, this may tear the cartilage that runs along the rim of the joint. Help prevent this by moving around at least once an hour, whether you’re at work or having a lazy Sunday Netflix session. And try the yoga squat at left (froglike but effective). It stretches out tight hip flexors—the muscles that let you bend at the waist.

MORE MILK ISN’T THE ANSWER

Research shows that upping your calcium intake—whether with food sources or supplements—doesn’t help prevent fractures. What you should focus on instead is balance training.

Falls are the cause of most hip fractures, so simple exercises, such as standing on one leg, can keep your stability sharp over the years. Aerobic activity like walking and dancing may also boost bones, or simply hop around on one leg. Yes, seriously.

Research has found that doing this for just a couple of minutes a day can strengthen your hip bone.

Hip-Happy Habits

Keep your joint feeling fine with these three easy tweaks.

SLEEP ON YOUR BACK

Snoozing on your side can throw the hips out of alignment, but if that’s your go-to position, stick a pillow between your knees to reduce stress on the hips.

SIT TALL

Slouching or sitting with your weight to one side is a recipe for hip pain, so keep feet flat on the floor, knees at the same level as hips, and weight centered.

SHED YOUR SHOES

Go barefoot at home—it changes your stride so that you strike midfoot instead of on the heel, a gait that’s easier on the hip joint.

Hip Tip: Make your house a shoefree zone.

DROZTHEGOODLIFE.COM

30

Healthy Body RESCUE SKILLS

What’s up with the lady in row 3?

Oh, my— she’s really pregnant!

SEPTEMBER 2016

IS THERE A DOCTOR ON BOARD?

Yes—be right there!

31

There’s nothing luckier than having an M.D. in the right place at the right time. Here’s what really happens when physicians spring into action on planes, in restaurants, at the theater.

(It even happened at a performance of Hamilton.)

Their tips can help you help others—or yourself—in an emergency.

BY LISA MULCAHY

THERE’S PLENTY YOU CAN DO WHEN A BABY CAN’T WAIT

“I was heading home to Los Angeles from my honeymoon in Bali, when halfway into our flight, the crew asked if there was a doctor present. I hurried to help a female passenger who said she was having ab pains and found one very pregnant woman.

She was 36 weeks! I’m not an ob-gyn, but I knew the basics from medical school. Her water hadn’t broken yet, so I hoped the baby would wait to come until we landed. It didn’t work out that way. As we started our descent, the baby’s head began to crown, and I knew I’d have to handle the delivery myself.

The crew gave me blankets and Tylenol, and clean metal clamps I could use to tie off the umbilical cord. As I pulled the infant out, I saw that the umbilical cord was wrapped around its neck. I quickly unlooped the cord so the newborn could breathe and cry—it was a girl! We landed, the EMS crew took over, and everyone was fine. Anyone can help deliver a baby.

Nature will do a lot of the work for you—just make sure you carefully pull the baby out and hear that cry so you know she’s breathing. After the birth, use blankets or clothing to keep the child warm. Nerve-wracking? Yes! But you’re helping to bring a new life into the world. What can top that?” —Angelica Zen, M.D., an internist in the UCLA Health System in Santa Monica, CA

DROZTHEGOODLIFE.COM

32

Healthy Body RESCUE SKILLS

BEWARE OF BOOZING ON A PLANE

People faint all the time in crowded places…

…but don’t assume it’s just “the heat.”

“I once took a red-eye from San Francisco to Paris for a family vacation, and just as I was dozing off, I heard the announcement: ‘Is there a doctor on board?’ The flight attendant brought me to the front of the plane, where a woman was lying on the floor. She’d had several glasses of wine, and when she stood to go to the bathroom, she collapsed. Alcohol can make you feel the altitude more—which, at 8,000 feet, can be dizzying. If you’re dehydrated from too much liquor and not enough water, you’ll feel even worse. The woman was conscious, so I advised her to breathe deeply and drink water right away. She felt better after that. Everyone should travel smart: Take care of yourself before and during your flight. Make sure you don’t skip meals so your blood sugar doesn’t dip. And your best bet when the beverage cart rolls around is plain water, since alcohol contributes to dehydration.” —Sara Gottfried, M.D., founder of the Gottfried Institute in Berkeley, CA

And take notes!

ASK A LOT OF QUESTIONS

“This story actually includes Dr. Oz! We’d just appeared on Good Morning America together, and as we walked out of the studio in Times Square, an older man staggered out of the crowd on the street and fainted right in front of us.

It was clear this could be a serious cardiac problem, so we asked a witness to call 911 while we checked to see whether the man was breathing—he was—and took his pulse. After a few seconds, he regained consciousness. Once we realized he was alert, I asked him the four key questions you should pose to any person in medical distress. (Jot down the responses or make notes in your phone, so you can relay them to the paramedics when they arrive.) One: What’s your name and address? Two: What’s your date of birth? Three: Do you have any existing conditions or allergies, and are you on any medications? And finally: Can you describe your symptoms? In case the person loses consciousness, having this info can be lifesaving. We never found out what happened to this man, but we felt like he had a fighting chance because the paramedics arrived and he got care immediately.”

—Michael Roizen, M.D., chief wellness officer at the Cleveland Clinic SEPTEMBER 2016

“A lot of people don’t know there’s an actual ‘doctor in the house’ for live events, but there often is. I’m a house doctor for performances at Lincoln Center, including at the New York City Ballet and the Metropolitan Opera. One night, I was seated in the orchestra section for a performance of Romeo and Juliet when I got a tap on the shoulder from a theater employee. We hurried backstage; Romeo had just gotten his hand sliced in a sword fight. I put steady, firm pressure on the injury to stop the bleeding, then I cleaned up the wound and bandaged him. He was a trouper—he headed right back onstage! Word to the wise: If a cut doesn’t stop bleeding, is deep, or is over a joint, it’s best to get medical attention right away.”

—Lillie Rosenthal, D.O., an integrative physician with board certification in Physical Medicine and Rehabilitation in New York

P R E V I O U S S P R E A D : G A L L E RY STO C K . T H I S PAG E : TAY LO R C R OT H E R S /C TC C R E AT I V E /O F F S E T

RECOGNIZE WHEN A CUT IS SERIOUS

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Healthy Body RESCUE SKILLS

KNOW HOW TO SPOT CHOKING SIGNS

LEARN CPR, AND GIVE IT YOUR ALL

“My family and I were at the beach when suddenly we saw an unconscious man float to the water’s surface. My wife, who’s a critical-care nurse, and I rushed to help pull him out. We rolled him on his side, careful not to move his neck in case he had a spinal cord injury, and water gushed out of his mouth. Then we turned him onto his back again, and I did CPR for seven minutes, until the paramedics arrived. It’s important not to stop before the victim is breathing normally and regains a pulse. Later, I called the hospital where the man was in the ICU, alive but on a respirator. An undercurrent knocked him to the ocean floor, injuring his spinal cord and paralyzing him. Little by little, over time, he got better and was able to walk again. Lesson? Never go swimming if there’s a strong undercurrent; you’re no match for the ocean’s power.” —Richard Miller, chief of the division of trauma and surgical care at Vanderbilt University Medical Center in Nashville

Is there a doctor in the house? I’m serious!

…and I’m coming!

Calm is your best tool.

DON’T TRY TO “STOP” A SEIZURE

“My wife and I were sightseeing in D.C. many years ago when we noticed a crowd forming. We cut through it and found a mother crouched over her son; he was about 9 years old and convulsing violently. I immediately sent someone to call 911. Then I checked the ground to make sure there were no branches or other debris that could injure him as he jerked his arms and legs. I loosened his collar to keep his airway open, but that’s all I did in terms of touching him. The safest thing is to let the seizure run its course—you shouldn’t try to pin someone down. Once he stopped moving, I turned the boy onto his left side. People often throw up after they have a seizure, and if they’re on their left side, there’s less chance they’ll end up with vomit in their lungs.

When the ambulance came, the paramedics took over and transported him to the hospital; we learned that his seizure was the result of a recent viral illness. He recovered. Ten years later, he wrote me a thank-you letter; he was a successful and healthy college student.” —James “Butch” Rosser, Jr., M.D., general surgeon in Celebration, FL SEPTEMBER 2016

“At dinner one night, a friend abruptly stopped talking, and stared at me with terror. I realized he was choking on a piece of lobster. There’s a universal sign for choking—hands clutched to the throat—but not everyone knows it. I got him up and wrapped my arms around his torso to perform the Heimlich: I made a fist with one hand, covered it with the other, and wedged it under his rib cage, thrusting back and up hard.

It worked! Interesting fact?

Dr. Henry Heimlich invented the maneuver in 1974—he’s 96 now— and he used it for the first time this May, saving a woman’s life.”

–Holly S. Andersen, director of education and outreach at the Ronald O. Perelman Heart Institute at New York–Presbyterian Hospital

DR. OZ SAYS… When I travel, fainting is one of the most common issues I’m asked to treat.

I lay the patient flat on the ground so gravity helps push more life-sustaining blood to the brain.

Changing altitude, bad eating habits, and lack of sleep can all bring on fainting symptoms. But it can also be a warning of a bigger problem. If you faint, see your doctor afterward to rule out anything serious.

A L E X A N D R O S M A R AG O S /G E T T Y I M AG 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

34

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

36

Healthy Body ROAD TEST

“I Tried It!”

ROLLING AWAY BODY ACHES Experts say that scooching across a foam tube can undo tight-muscle misery. Our stiff, sore writer decided to roll with it.

BY LIZ KRIEGER ILLUSTRATION BY STEPHAN SCHMITZ

IBUPROFEN, PLEASE!

If my muscles had a Twitter account, their tag would be #TheStruggleIsReal. For years I dealt with frustratingly persistent pain that started in my calves and radiated to my hips and back. I tried stretching, massage, yoga—but my muscles just said no. It didn’t help that I have two young daughters to keep up with. Just getting off the floor after playing with them triggered old-lady groans, and I blatantly cheated at games of Twister. (Sorry, kids.)

During a recent yoga class, the instructor took one look at my pained face and told me to make friends with a foam roller.

I’d seen the loglike things before but hadn’t thought to use one.

Honestly, I wasn’t interested in rolling out my muscles like a hunk of Play-Doh, and I’d heard that it hurts. But then I started to wonder: Could it be any worse than my current pain— and more to the point, would it improve things?

Ever hopeful, I went to see Sue Hitzmann, the New York– based creator of the MELT method, a technique that includes using foam rollers to massage away crotchety aches.

SEPTEMBER 2016

LOGGING TIME

That’s how I found myself on a mat with a blue roller wedged under my legs. Hitzmann instructed me to prop myself up so that my calves pressed into the log. So far, so good. Then the rolling-pin action began: forward, backward, forward, and back. My muscles were kneaded like cookie dough as I worked around and over gnarled spots with each rotation. Ooph—so this is how gingerbread men feel. Not exactly comfortable, but—similar to a deep tissue massage—it was a productive pain.

When the session wrapped, I was surprised to find the tightness gone. The next morning, I slowly stepped out of bed, waiting for my body to protest.

While I didn’t feel as loose as I had right after the session, the aches had decidedly lessened.

Now I roll out at home a few times a week.

It becomes less uncomfortable the more you do it, so I’m shockingly diligent (and I can catch up on Scandal as I roll, so there’s that). But what really keeps me committed is that my near-constant stream of aches and pains has slowed to a manageable trickle. Do I feel the way I did at 25? Nuh-uh.

The roller is no miracle cure, but Downward Dogs are oh so much more doable. And as for that Twitter status, I think it’s time for an update: #ImFlexyAndIKnowIt.

the verdict IT MAY NOT FEEL FANTASTIC MIDROLL, BUT YOUR BODY WILL THANK YOU AFTERWARD.

Ready to Roll?

Foam rolling can ease exerciseinduced muscle soreness and increase range of motion. Choose your roller carefully, says Debra A. Stroiney, Ph.D., an assistant professor of sport and exercise science at Gannon University in Erie, PA; its firmness can determine how much tightness is released. Go too soft, nothing will happen. Too firm and you’ll be yelping as you roll. Choose a medium-density roller—the right one shouldn’t feel good, but the discomfort should be manageable.

Ooh is OK, but ow-wow is not.

Paula Creamer LPGA Professional Golfer

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SMALLER PORTIONS STRETCHING A PLAN POSITIVE THINKING TAKING THE STAIRS A CHECKUP WHOLE WHEAT PASTA MORE CARDIO START WITH A STEP CLASS FLOSSING BREATHING EXERCISES MEDITATION MORE LEAFY GREENS GETTING MORE H2O A WORKOUT BUDDY FALLING IN LOVE DANCING SPIN CLASS A NEW LANGUAGE BREATHING EXERCISES A GOOD BREAKFAST A FLU SHOT Mother Nature offers the best aerobic classes out there. And thereÕs always space available. Taking care of your health doesnÕt have to be complicated. Partner with Humana and weÕll help create a plan for your health that works for your life today and for many, many, many years to come.

It’s a multitasker’s dream, says Dr. Oz: You get where you’re going and become healthier in the process.

39

Alison Sweeney likes the lowmaintenance miracle of walking. No fancy equipment, no fussing with what to wear.

A SIMPLE WALK IS A SWEET DEAL. ALL YOUR BODY HAS TO DO IS PUT ONE FOOT IN FRONT OF THE OTHER TO GET EXTRA ENERGY, STRONGER MUSCLES, AND A NICE MOOD BOUNCE. NOT TO MENTION THE “IMPRESS YOUR DOCTOR” BONUS (BETTER HEART HEALTH AND LOWER BLOOD PRESSURE).

NEED SOME WALKING PARTNERS? DR. OZ AND SPECIAL GUEST ALISON SWEENEY, AT YOUR SERVICE.

BY LISA HANEY

PHOTOGRAPHED BY ANDREW ECCLES

DROZTHEGOODLIFE.COM

40

Los Angeles, but this actress and author knows how to hoof it: Walking has become one of her go-to ways to exercise and connect with family. It’s also a time to dream up new projects—like Opportunity Knocks, her dishy, Hollywood-inspired third novel, out last spring—and kick around ideas for Murder, She Baked, the movie series she executive produces and stars in for the Hallmark Channel. She’s got a lot going on, but this is a balanced kind of busy compared with the punishing routine she kept up through 13 seasons on The Biggest Loser (plus starring in Days of Our Lives—sheesh). What Sweeney really loves about her new schedule is that it usually lets her drop off her kids (Ben, 11, and Megan, 7) at school and be there for homework help and dinner prep when they get home. There’s even a little time to hang out with her husband of 16 years, David Sanov, an LAPD detective.

With her days set on “play” instead of “fastforward,” she’s come to believe that a good workout doesn’t have to be frenetic either. “There’s an allor-nothing mentality that if you’re not drenched in sweat and red in the face, then you haven’t done anything, and that’s not true,” she says. Prime proof: the many health- and mood-boosting benefits of a nice, long walk (there’s plenty to be said for shorter ones, too).

Hiking, especially, is her new passion. When she showed up for this interview, she pulled out her phone to share “How amazing is this?” photos she’d taken on a recent trek in Vancouver, where she films the Murder series. “There was a time when I used to consider any exercise, even walking, as a punishment,” Sweeney says. “I’d think, Oh, I have to work out because I have to lose weight. I don’t see it that way anymore.” Now she stays fit so she can take advantage of the other things in life that she wants to

The Tracker Challenge

Ali

7:00 A.M. Went up and down from the kitchen to the kids’ rooms to make sure they were getting ready for school.

Off to a good start on my steps! (415)

Dr.

6:00 A.M. I’m really efficient in the morning: seven-minute workout, shower, grab food for later, and hop in the car. (570)

One day. Two busy people. See who fit in more steps by bedtime.

k Trac

k Trac

Oz

Walking travels well:

WHEN HER FAMILY GOES ON VACATION, THEY SIGHTSEE ON FOOT— “IT’S A LOVELY WAY TO GET TO KNOW A NEW PLACE.” do, like ski with her kids in the winter and hike and swim with them in the summer.

“We treat the local state park like our backyard,” she says. The whole family—even rescue dog Ozzie— does a two-and-a-half-mile circuit. Plus, they walk plenty in their actual backyard, a deep garden with a winding path down a hill. That’s where they feed Megan’s rabbit, Magic, then pick the herbs and veggies they need for dinner.

Sweeney is enthusiastic about how walking has improved her life—and it can change yours, as well.

Imagine a workout that feels like a treat, not a penalty.

Then count up the payoffs: Done regularly, walking can dramatically improve your health, help you untangle twisted-up emotional issues, strengthen your body, and burn calories (about 350 an hour if you walk a mile in 15 minutes).

So what do you want to get out of walking? Pick your main goal from the following pages; you’ll reach it faster than you think.

9:00 A.M. Dropped the kids off; took a fun class at the gym. At home, got cleaned up, then paced while on a block of conference calls.

(7,385)

7:00 A.M. Went from my car to the hospital and made rounds to check on patients. (2,133)

1:00 P.M. Parked at the market; walked to the deli to grab lunch. Had to go back: They forgot the avocado! Went down every aisle to be sure I got everything. (2,074)

9:00 A.M. Surprise! My app says I took 40 to 80 steps every few minutes in the O.R.—just shifting my weight from leg to leg. No wonder I’m so tired after a long day of surgery. (5,309)

C O U RT E S Y O F S W E E N E Y FA M I L I Y

alison sweeney may live in car-centric

Sweeney with daughter Megan and son Ben on a hike in Death Valley.

41

WALK YOUR WAY

healthy

Your body is an amazing machine, and the simplest no-cost, no-prep way to help it run better is to walk. You’ll help lower your blood pressure and strengthen your heart just by walking moderately and regularly.

You don’t even need to break a sweat: Simply getting up to walk for two minutes every hour may lower your risk of dying earlier than your sedentary peers by 33%. Three 10-minute walks a day could lower your blood pressure, says Glenn Gaesser, Ph.D., a professor of exercise science at Arizona State University. Take it up to a brisk pace and you’ll get a workout that’s just as good for your heart as running is.

Roughly 30 minutes a day may also cut the risk of type 2 diabetes and colon cancer. It could even protect against glaucoma and colds. That’s major motivation to get your daily steps—10,000 is a good goal, but 6,000 has some benefits too. You don’t have to get hung up on specific numbers; just take more steps each day than you did before, Gaesser says.

2:00 P.M. Bringing groceries in and putting them away feels more satisfying when you’re counting every step. (626)

Walking in nature may boost well-being and lower rates of depression. “I’d never been an outdoor workout person, even in L.A., which is crazy,” Sweeney says. Then she started training for the 2012 Los Angeles Marathon. A friend suggested doing the longer runs outside instead of on the treadmill—“I don’t think I’ve been on one since!” she says.

So how does Sweeney get her steps in? Does she beat Dr. Oz on a normal day? Their routines, below.

Sweeney has a friendly rivalry with her husband to see who can log the most daily steps.

“MORE THAN ONCE, WE’VE TEXTED EACH OTHER OUR ACTIVITY REPORTS, AND HE’LL SAY, ‘DAMN, YOU GOT ME TODAY!’ ”

?

How do your steps stack up? Fitbit, the most popular fitness tracker, keeps a tally of users around the country.

Compare yourself here.

AVERAGE NUMBER OF DAILY STEPS… ...In the greater Los Angeles area

7,622 ...In New York

8,404 ...In all of the U.S.

7,464 3:00 P.M. Took Megan to after-school lessons; walked around the block since we were early. (Megan’s idea!)

Window-shopped until she finished. (1,006)

1:00 P.M. Sitting down to give patients my full attention is fairly sedentary. (560) But walking to meetings—always via stairs (20 flights so far!)—and finishing rounds brings the step count up. (2,067)

7:00 P.M. More multitasking: Cooking dinner and checking that homework is getting done makes those steps add up. (997)

7:00 P.M. Walked around the backyard with Lisa; serious Ping-Pong against Oliver.

(1,854)

Sweeney’s total steps:

12,503

Dr. Oz’s total steps:

12,493 DROZTHEGOODLIFE.COM

42 Sweeney likes to set a brisk pace and push herself. Follow her lead, especially if you want to lose weight. “For the best results, you need to get out there most days of the week, and three of those walks should include intervals that make you challenge yourself,” says walking coach Michele Stanten, author of Walk Off Weight. Use her plan, below, to gear up; by Week 3, you should start losing about a half pound a week, even if you don’t cut calories.

Shift your diet and do some strength training, and your weight will change faster, Stanten says. Add the Walking Booster workout moves, below, to your routine two to three times a week to increase muscle and calorie burn.

WALK YOUR WAY

slim WEEK 1

Make It a Habit The goal is to walk every day. Aim for 30 minutes at a moderate

WEEK 2

Go a Little Longer Build your endurance by walking farther three days this week (try extending your 30-minute walks to 45 minutes). On the other days, walk for at least 15 minutes (30 is great too!) and keep a brisk pace.

WEEK 3

Kick It Up You’ll burn more calories when you add intervals to your walks. On three days, alternate one minute of fast walking with two minutes of moderately paced walking. You’ll also do another long walk this week to continue to build endurance. sunday

20-minute interval walk WEEK 4

monday

15–30 minutes

tuesday

20-minute interval walk

wednesday

15–30 minutes

thursday

20-minute interval walk

friday

15–30 minutes

saturday

55 minutes

Put It All Together Intervals, long walks, and a routine: You’ve got all the tools now! If you need a rest day, take it between interval days. sunday

30-minute interval walk

WHILE YOU’RE OUT

Walking Boosters!

Add a few musclebuilding moves to your walks twice a week for extra calorie burning.

We got Sweeney to demo four good ones to do midwalk.

Add to the benefits by doing planks and push-ups once you get home.

SEPTEMBER 2016

monday

15–30 minutes

tuesday

30-minute interval walk

wednesday

15–30 minutes

thursday

30-minute interval walk

friday

15–30 minutes

saturday

60 minutes

!

Note: Feel free to change the schedule around within the week.

Just don’t do intervals on backto-back days.

SIDE LUNGE Start standing. Step out to the left, bend left knee and push your butt behind you.

Keep right leg straight, foot flat on floor. Push off left foot to come back to start. Do 10 reps, then switch sides.

SQUAT Stand with feet hipwidth apart. Bend knees and lower body as if you’re about to sit on a chair. Keep knees over toes. Hold for 1 count, then stand back up. Repeat 10 times.

WALKING LUNGE Begin standing. Step forward with left leg.

Bend left knee and lower your body until right knee is close to the ground. Return to standing and repeat with right leg. Take 8 steps, alternating legs.

KNEE CROSSOVER Stand with feet hip-width apart, right arm raised, fingertips to the ceiling.

Lift left knee up and bring right elbow in front of your body to meet it. Keep back straight, letting abs do the work. Return to start. Do 8 reps; switch sides and do 8 more.

STYLING BY NICOLAS BRU AT ONLY AGENCY. HAIR BY MIA SANTIAGO FOR SHARON DORRAM AT SALLY HERSHBERGER. MAKEUP BY TINA TURBOW FOR TARTE AT TRACEY MATTINGLY AGENCY. MANICURE FOR ALISON SWEENEY BY JACQUELINE SAULSBERY AT WSM USING ZOYA NAIL POLISH. SET DESIGN BY PETER G DESIGNS. ON DR. OZ: NIKE SWEATPANTS AND SNEAKERS. LULULEMON HENLEY. 2XU JACKET. ON ALISON: LULULEMON PANTS. ATHLETA TOP. NIKE SHOES. APPLE IWATCH. ON ALISON, WORKOUT: LULULEMON PANTS. UNDER ARMOUR TANK AND SPORT BRA. NIKE SHOES

pace on at least three days. The other four days, get out for at least 15 minutes.

Being consistent is more important than walking for long periods of time this week.

44

happy

Sweeney says even a short walk is satisfying.

“IT’S REALLY HEALTHY TO GET OUTSIDE, NOT LOOK AT YOUR PHONE, AND TAKE A BREAK FROM THE MILLIONS OF OTHER THINGS YOU’VE GOT GOING ON.”

Make walking meditative.

Tune in and become aware of every physical detail—the feel of your feet hitting the ground, the swing of your arms—while silently repeating a soothing word like peace. This turns walking, even a short trip to your car, into a meditation that helps quiet mental chatter.

Gab and go.

Your favorite people can talk you down or cheer you up, even if you didn’t know you needed it. Plus, social contact is essential for health and longevity. Sweeney gathers her girlfriends for walkand-talk sessions instead of drinks.

They tag pictures on Instagram of different places they want to see and sometimes team up and meet there to go for walks, she says.

Listen.

A great playlist keeps you in the groove on a long walk. Sweeney also loves podcasts like Serial and Truth & Justice. Stay-safe secret: Pick headphones that are designed to let in ambient sounds so you can hear any traffic along with your music or podcast.

SEPTEMBER 2016

I C O N I L LU ST R AT I O N S BY O R K A C O L L E C T I V E . A D D I T I O N A L S O U R C E : A LY S A VO L P E , M I N D F U L N E S S , M E D I TAT I O N , A N D YO G A FAC I L I TATO R AT M I R AVA L R E S O RT & S PA

WALK YOUR WAY

Whether you want to work things out, dream things up (Sweeney often thinks about her next novel), or just feel a little brighter, walking delivers, and fast. As few as 10 minutes can pep you up and make you less tense and tired, according to Iowa State University exercise psychology researcher Panteleimon Ekkekakis, Ph.D. “Those are feelings people pay a lot of money to get via caffeine, energy drinks, and sugary snacks,” he says.

Not to mention antidepressants. One study of nearly 2,000 women with symptoms of depression found that walking about 30 minutes a day improved how healthy and energetic they felt. Three ways to tap into the mind-changing powers of a walk:

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Family doctors are integrating technology into their practices in a way that strengthens their connection to patients and enhances the quality of care.

LetÕs make health primary in America.

Learn more at healthisprimary.org.

Brought to you by AmericaÕs Family Physicians

#MakeHealthPrimary

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HEALTHY LITTLE HELPERS “I don’t have time to take care of myself,” said—well, a heck of a lot of people. OK, then. Each of these speed-of-light shortcuts can be done in three minutes (or less!). They’ll ease your pain, strengthen your heart, improve your sleep, and more. Tick, tick, tick... What are you waiting for?

BY JANE BIANCHI

ILLUSTRATIONS BY RYAN TODD

1 Stop Stress with a Smile Having an it-rained-onmy-blowout kind of day? Turn things around by grinning.

Research shows that feedback sent to the brain from uplifted facial muscles can ease anxiety—even if you have to fake the smile.

This works even better if you combine the smile with a positive, cheerful thought. (Anything involving puppies should do the trick.)

Feeling better?

DROZTHEGOODLIFE.COM

2 Brush to the Beat More than 30% of us aren’t scrubbing our teeth long enough, which means we’re probably leaving behind plaque that could harden and turn into gum disease. The fix: Load your phone or iPod with songs lasting two-ish minutes (the recommended amount of brushing time) and keep that toothbrush moving until the tune ends.

Pick your favorites, or get started with this playlist: • “Fell in Love with a Girl” The White Stripes • “All Shook Up” Elvis Presley • “I Will” Radiohead • “Please, Please, Please, Let Me Get What I Want” The Smiths • “Let’s Dance” Ramones • “Gone” Jack Johnson • “Guess Things Happen That Way” Johnny Cash • “You Can Do Better than Me” Death Cab for Cutie

Grab the Honey Jar

The kitchen staple proves that it’s the bee’s knees by doubling as a health remedy.

pssssst...

3 Ease Coughs

Mix a teaspoon of honey into your cup of joe: The combo has been found to calm coughs.

Honey can soothe the throat, and methylxanthine, a stimulant in caffeine, may expand airways, helping to reduce that hack, hack, hack.

4 Care for Cuts

Manuka honey from New Zealand has bacteria-battling power thanks to a high concentration of a compound called methylglyoxal. Dab it on burns and minor wounds, then cover with a Band-Aid for faster healing. Tip: You can find the honey at health-food stores, but choose a jar labeled with a Unique Manuka Factor (UMF) of 10 or higher. This means that it’s medical grade and edible.

5 Keep Glucose in Check

Sweet news: Diabetic patients who swapped out sugar for honey had more stable blood sugar levels. Make the trade for your tea, oatmeal, or whatever else you typically sprinkle with sugar.

• “Tick” Yeah Yeah Yeahs

8 Delete Tech Pain

6

Open Up for Love

Connect with your partner— without booking a hotel room—by telling each other a secret. Sharing something private with a person you care for increases intimacy and trust, and a happy, committed relationship is good for both of you: It can boost your mental health and his physical well-being.

7 SIDESTEP DRUGSTORE LINES You’ve got better things to do, right? Try out CVS Pharmacy’s Curbside Pickup program. Place your (nonprescription) order using CVS’s

mobile app, and you’ll receive a text when it’s ready. Once at the store, your bags are delivered straight to your car so that you can make a speedy getaway.

Hunching over a computer from 9 to 5 tightens upper body muscles. Open up your chest this way: Stand with heels, tailbone, shoulders, and head touching a wall. Reach arms out to the side, then bend at elbows to make a goal-post shape with arms. (Backs of hands should touch the wall.) Hold for one minute.

SEPTEMBER 2016

49

10 Take a Quickie Diabetes Quiz

9 Accelerate People who walk quickly may live longer, so focus on a spot ahead of you, such as a tree or stop sign, when you’re out there. Research shows this helps increase your pace while (bonus!) making the distance appear shorter.

Scary stat: Forty percent of Americans are expected to be diagnosed with type 2 diabetes during their lifetime. Find out if your health history and habits are setting you up for the disease at diabetes.org/risktest. If the quiz puts you in the danger zone, make a game plan with your doctor to change course. Simple habits like walking for 30 minutes five days a week and piling more produce onto your plate may help reverse your risk.

11

SAY CHEESE

Do like the French and tuck into a little fromage at the end of dinner. You could stave off trips to the dentist: One study found that finishing a meal with a piece of cheddar raises the pH level in the mouth and helps to lower the chance of cavities. Plus, certain minerals in cheese (calcium and phosphorus) may stick to the enamel of your teeth, protecting them from acid erosion.

Sleep Better Tonight 12 Shake Down Sodium Stealth swap: Set a bowl of lemon wedges on the dinner table in place of the saltshaker and use a squeeze to bring out the flavor of foods.

Research found that taste testers actually preferred dishes like veggies, pork, and fish when lemon juice replaced up to 75% of the salt.

Quality z’s help you control weight, improve mood, and cut dementia risk, yet 58% of people wish they knew more about getting truly restful sleep. Wish granted.

13 Skip the Sheep

Zip off to dreamland by counting down by threes from 300 in your head. It helps because you have to give it your full attention, which distracts you from the bills-are-duetomorrow bogeyman or whatever else is keeping you up.

Three hundred, 297, 294, 291...

14 Get Juiced

Fact: Your ceiling is no fun to stare at— especially at 1 A.M. End the trend with tart cherry juice, which is a natural source of melatonin, a hormone that regulates sleep and wake cycles. One small study found that drinking 8 ounces both morning and evening may gift insomniacs with an extra 85 minutes of shut-eye.

15 Switch Sides

Acid reflux keeping you up? Try sleeping on your left side.

When you snooze on your right, the valve that keeps stomach acid out of your esophagus tends to relax, which lets that burning stuff wander up—burp—where it doesn’t belong.

(Remember it this way: Right is wrong!)

16 Go Bananas

Eat a tablespoon of almond butter and a small banana a few hours before going to sleep for a double-whammy bedtime snack. Almonds and bananas contain the amino acid L-tryptophan, which the body converts to melatonin.

They also boost levels of serotonin, a feel-good neurotransmitter that helps to relax you.

DROZTHEGOODLIFE.COM

50

Exercise Anywhere

Easy, effective, and efficient—that’s the Oz way!

19 Start a Routine

17 Be Prepared for Paper Cuts...

...and splinters, headaches, etc. Fill an empty pill bottle with a couple of bandages, an antiseptic wipe, travel-size tweezers, and a packet of pain relief pills. Toss the pint-size kit in your purse and you’ll be ready for any mini emergency.

1 8

DO A MED CHECK

Before you pop a new Rx, download the free Mango Health app—a.k.a. your pocket pharmacist. Plug in the drug, and you’ll find out if it interacts badly with other medications or supplements you’re taking. You can also learn what its common side effects are, whether you should take the pill with food, and other vital info.

SEPTEMBER 2016

Linking a mini– workout regimen with something you do each day helps it become automatic. As the coffee brews, for example, hold a plank for 60 seconds.

22 Check Your Heart You may feel young, but your ticker could be on the fast track to retirement, since habits and family history can age it.

Find out how old your heart is at heartage .me, then use the site’s tips to help turn back the cardiovascular clock.

20 Boost Balance as You Blow-Dry

Do knee lifts while you’re styling your hair to improve stability and tone your abs. Stand on your left leg and raise your right knee, turning it out to the side. Pulse the knee up and down 10 times. Switch legs.

21 Take This Chat Challenge

When you’re on the phone, work your glutes, quads, and calves with a wall sit.

Press your back up against a wall, walk feet out about a foot, slide your back down the wall until your knees are at a 90degree angle, and hold. Good gossip will help you hang in there!

23 Sleep in Your

Workout Duds

Yes, it sounds crazy, but hear us out: Waking up dressed for the gym means there’s one less hurdle standing between you and your jog or yoga class. Choose seamless, wicking pieces—they’re comfy in bed and can help keep you cool. All you’ll need to do in the A.M. is slip on a sports bra, socks, and your sneakers. Simple.

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Book your visit now at bestfriends.org/fetch

53

24 Silence Stress Frazzled, frantic, or just plain furious?

Steal a moment of calm with the Three Minute Mindfulness app, which walks you through breathing exercises. Researchers say that mindfulnessbased stress reduction may lower blood pressure—a good reminder that there’s no place like om. Phone not nearby? Try this practice instead: Sit with a straight but relaxed back, close your eyes, and just breathe.

Focus on the way the air passes in and out of your nostrils, allowing all of your thoughts and worries to float up, up, and away.

Conquer Pain, DIY-Style

All-natural relief means that the only side effect is feeling better fast.

25 Nix Tightness

Press a small rubber ball or tennis ball into any muscle knot to relieve tension. If the tight spot is in your back, scooch the ball between you and a wall, dig in, and hold.

26 Soothe Feet

Plagued by plantar fasciitis?

Fill a paper cup with water, freeze, then peel away the top half of the cup to expose the ice. Massage on the heel and arch: The ice decreases inflammation and the rubbing action may help break up scar tissue—something an ice pack just can’t do.

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

27 Zap Cramps

DR. OZ SAYS...

Get more out of your meals by pairing foods that bump up nutritional value.

Vitamin C, for example, helps you absorb iron, so add strawberries to a spinach salad, pair beef with a side of broccoli, or toss diced bell peppers into bean dishes.

Fill a large sock with rice, tie at the top, and microwave for two minutes or until the sock is warm (but not hot) to the touch. Then cuddle up.

Experts have found that heat eases menstrual discomfort, possibly by increasing blood flow to the uterus.

28 Be Sketchy

Fight forgetfulness with a pen and paper. A study found that drawing what you want to remember improves recollection of, say, names and events, even if you have just a few seconds to scribble. And don’t worry if you’re no Picasso—the quality of the sketch doesn’t matter.

2 9

STOP HATING SIT-UPS

Something trainers know: When doing a crunch, keep the tip of your tongue on the roof of your mouth to put the temporomandibular joint (TMJ) in the right position and relieve ouchy neck tension.

30 Buy Fruit. Put in Bowl. Lose Weight.

It doesn’t get any easier. People who leave fruit and veggies out on the counter have a lower BMI compared with those who have no produce in sight. Plus, a pretty dish of oranges, cherries, and other beauties gives your kitchen a sweet makeover.

DROZTHEGOODLIFE.COM

There’s plenty of protein in that tuna— more than 30 grams in a 5-ounce can.

THE GOOD LIFE REPORT

THE PALEO-TASTIC NUTRIENT KEEPS YOUR ENERGY UP AND YOUR WEIGHT DOWN, BUT CHOICES AND QUESTIONS ABOUND. ARE YOU GETTING ENOUGH? TOO MUCH? THE RIGHT KIND? PROTEIN ANSWERS, SOLUTIONS, AND TRUTHS, RIGHT HERE.

Cereal is just a starch, right? Not anymore. You’ll see “protein” on some boxes, as companies fortify your bowl.

55

Even broccoli has some: Two cups supply 5 grams of protein.

Coffee enriched with protein? That’s a thing. One brand’s bottle has more protein than 3 ounces of steak.

DROZTHEGOODLIFE.COM

The Good Life Report 56

I’M HUNGRY AND TIRED....

I MUST NEED MORE PROTEIN.

I’m dieting; hold the carbs, pass t he protein.

I SHOULD ADD PROTEIN TO MY SALAD—CHICKEN, CHEESE, AND LET’S THROW IN AN EGG, TOO!

Whole wheat bread 4 g per slice

IN RECENT YEARS, we’ve gotten it into our heads that (A) protein is magic and (B) more is always better.

We’ve attached a host of virtues to the nutrient—slimming! energizing! filling! gluten-free!—and given it a health VIP status. “People don’t want carbohydrates because they’re afraid carbs will make them fat, and they don’t want to eat fat because of heart disease, so what’s left that’s safe to eat? They assume just protein,” says Mary Ellen Camire, Ph.D., past president of the Institute of Food Technologists and a professor of food science and human nutrition at the University of Maine.

Protein also happens to have a smart PR team: an industry dedicated to making sure you know that it’s the hottest ingredient in the nutrition world right now. Labels touting “high protein” or “2x protein!” are showing up on fortified cream cheese, salad dressing, snacks, even desserts. More than half of

grocery shoppers have bought proteinenhanced food at least once, according to a report by the NPD Group, a New York research firm. But experts say we shouldn’t be fooled by all the pumpedup products. “One nutrient can’t turn junk into a functional food,” says David Katz, M.D., director of the Yale University Prevention Research Center.

“Adding protein to a dubious recipe is like putting lipstick on a pig.”

On the plus side, a quarter of us now regularly check protein grams on nutrition labels—a habit that’s up 38% since 2004. “Overall, the increased awareness around the importance of protein is more good than bad,” says Melina Jampolis, M.D., immediate past president of the National Board of Physician Nutrition Specialists. “It’s just that you can get too much of a good thing, as with healthy fats or anything else.” We all need to put protein in its proper place, as one important player in your diet

YOU GET DOSES FROM LOTS OF HEALTHY FOODS, AND IT ALL ADDS UP.

Whole wheat spaghetti 7 g per cup (cooked)

Seaweed chips 2 g per 60-cal package

SEPTEMBER 2016

(as opposed to the only good guy on the team). Take a look at the science to put together your perfect protein plan.

LET’S BACK UP: WHAT IS PROTEIN, EXACTLY?

ST U D I O D. FO O D ST Y L I N G BY E U G E N E J H O FO R P LU M R E P S . P R O P ST Y L I N G BY W E N DY S C H E L A H FO R H A L L E Y R E S O U R C E S

As the protein you eat travels through your digestive tract, it breaks down into amino acids, which are absorbed into the bloodstream. These amino acids are the same building blocks of protein that make up our cells. We manufacture some in our bodies, but nine essential amino acids have to come from our diet. Sources such as poultry, meat, fish, eggs, soy, quinoa, and milk contain all nine, so they’re often referred to as “complete” proteins.

Our bodies require these amino acids from food to build muscle, produce hormones, and repair tissues—including skin, collagen, bone, blood plasma, and the lining of our intestinal tracts. Every day, old or damaged cells die off and

must be replaced or rebuilt with fresh amino acids.

But replacing those amino acids doesn’t require a lot of special food or nutritional know-how. Most Americans are already getting enough in their diets, says Wayne Campbell, Ph.D., a professor of nutrition science at Purdue University. The Institute of Medicine (IOM) has set the acceptable range of protein intake between 10% to 35% of your daily calories. “The average American comes in between 14% to 16%,” says Campbell.

PROTEIN AND OUR PURSUIT OF SLIMNESS

Why do so many of us believe we need to shovel in more protein—in the form of extra meat and cheese in our salads, powered-up smoothies, and fortified products—to meet our quota? The protein-in-everything trend can be traced back, at least in part, to the weight-loss industry, says Jampolis.

Sun-dried tomatoes 2 g per quarter cup

CALCULATE YOUR PROTEIN NEEDS Most of us should be in the “moderate protein” range.

But people on weightloss diets may want to go a bit higher: MODERATE PROTEIN (good for most people)

Take your weight (lb) X 0.5 = _________ grams of protein per day Most Americans in their twenties and thirties get this level of protein already. Once you reach your forties and fifties, it’s particularly important to make sure you’re still hitting this mark, since that’s when age-related muscle loss speeds up, says Stuart Phillips, Ph.D., a nutrition researcher at McMaster University in Ontario.

HIGHER PROTEIN (better for dieters)

Take your weight (lb) X 0.6 = _________ grams of protein per day

Avocado 1 g per half

Apricot 2 g per cup (sliced)

People on reduced-calorie diets can lose lean muscle while they’re losing fat. A slightly higher protein intake helps prevent that.

These are not official U.S. guidelines; they’re the amounts that the latest studies and top U.S. protein researchers have identified as a smart daily intake for muscle repair and protection. Both fall well within the IOM’s safe intake range for protein. People with diabetes or prediabetes should talk to a dietitian or other health care provider, though, since moderate to high levels of dietary protein can increase their risk of kidney damage.

The Good Life Report 58

1941

We’ve had it on the brain since our caveman days, but the obsession intensified around…

The protein craze gains steam: PepsiCo applies for a patent for “high-protein nutrition beverages.”

And paleo, a proteinheavy diet, begins to go mainstream.

Updated editions of Atkins’s diet book come out. By the early 2000s, sales top 15 million, making it one of the bestselling books of all time.

1858

1970

2003

Journalist and poet Walt Whitman urges people to “let the main part of the diet be meat, to the exclusion of all else,” in a recently discovered newspaper series.

Dr. Robert Atkins drops 20 pounds on an extremely low-carb, highprotein diet; writes about it in Vogue. First book is out two years later; sells almost 1 million copies by the following year.

The South Beach Diet knocks out Atkins for trendy high-protein diet supremacy. Science gets behind the fad, saying higher-protein, lower-carb diets work better than 1990s-style low-fat ones.

The Atkins diet (heavy on steak and hunks of cheese) was huge in the late 1980s and early ’90s, followed by the South Beach craze. Once two significant studies in the early to mid-2000s came out showing that people lost more weight on low-carb, high-protein diets, protein’s rep as a slim-down magic bullet was secured.

Some of this good buzz is welldeserved, experts tell us. Protein has an advantage when you’re trying to lose weight: Digesting it requires extra energy. That means you actually burn more calories to process protein than you do to process carbs and fat. And “without a doubt, protein is the most satiating macronutrient; after eating it, you have a very strong signal from your body that says, ‘You’re full; you can stop now,’” explains Stuart Phillips, Ph.D., director of the Centre for Nutrition, Exercise, and Health Research at McMaster University in Ontario. But—big caveat—people can and often do eat straight through the fullness signal, says Jampolis. Listening to your body and good-sense portion sizes are both key to success.

SEPTEMBER 2016

2012

1992 and 2002

After the Depression, as the U.S. prepares for WWII, recruits were showing up for duty malnourished.

As a response, the first Recommended Dietary Allowance for protein is set.

NOT ALL PROTEIN IS EQUAL

Sure, a Big Gulp–size protein shake or a bacon cheeseburger both supply the nutrient, but “it’s not good to be focusing on protein in isolation,” says Walter Willett, M.D., chair of the nutrition department at Harvard’s School of Public Health. You can’t ignore other factors, like calories, sugar, and saturated fat.

The Nurse’s Health Study found that a higher intake of red meat, for example, was linked to a 22% increased risk of breast cancer. Conversely, women who ate lots of vegetable protein (such as from seeds, beans, and soy) had a 30% reduced heart disease risk and 20% lower risk of type 2 diabetes.

When you dig in to your food matters as much as how you get your fill. Most of us in the U.S. eat very little protein at breakfast or lunch and then overload on it at dinner, says Phillips. It’s better to get some at every meal, especially as we get older, so that our bodies always have a supply at the ready. See “A Sample Day” (opposite) for ways you can space it out.

You may think powders score you nutrition points, but they often contain sugar or artificial sweeteners, and some are manufactured using chemical emulsifiers or preservatives, says Mary Ellen Camire, Ph.D., a professor of food science and human nutrition at the University of Maine. It’s best to get your nutrients from whole foods. Really protein challenged? Look for a powder with 14 to 21 g of protein and less than 5 g of sugar per serving; “NSF certified” on the label means that it’s been tested for contaminants. Skip ones made with collagen, a cheap filler protein with little nutritional value.

A Sample Day with POP (Plenty of Protein)

2016

2015 Gourmet jerky? It’s the trendy favorite snack.

And Coca-Cola launches Fairlife milk (with 50% more protein than regular milk).

Protein’s still hot (and you can get yourself a Doubleshot Coffee & Protein at Starbucks), but the latest food and diet buzzwords are “real,” “clean,” and “fresh,” says the NPD research group. A sign that we’re moving toward a more balanced approach to nutrition? Time will tell.

It’s easier than you think to get enough.

Focus on plant sources and other lean options like the ones you see below. This totals about 80 grams of protein— adequate for the average 160-pound woman.

BREAKFAST

’Nana-Nut Overnight Oats 1

cup soy or cow’s milk (8 g) ½ cup oats (5 g) 1 Tbsp peanut butter (3.5 g) 1 Tbsp chia seeds (3 g) or ground flax (1 g) 1 small banana, sliced on top (1 g)

LUNCH

Taco-Style Salad

WHEN HIGH PROTEIN BACKFIRES

We can’t just eat protein by the truckload. The IOM places the safe upper limit at 35% of your total calories—and going over that amount could mean you’re missing out on key vitamins, minerals, and fiber. Plus, too much protein can lead to… …WEIGHT GAIN “Excess calories, wheth-

er from protein, carbs, or fat, have one place to go—into ‘storage,’” says Katz.

Protein feeds body fat, like anything else. Explains Jampolis: “If you add protein and don’t cut calories elsewhere in your diet, you’ll gain weight.” …DIGESTIVE ISSUES People on

extremely low-carbohydrate/highprotein diets can end up with constipation, bad breath, and even bad body odor, says Ashley Koff, R.D. These are all signs of ketosis, a metabolic state your body goes into when you drastically cut carbs. …INCREASED RISK FOR HEART DISEASE AND CANCER We’ve long

known that digging into lots of red

meat boosts your chances of heart disease, and new research shows that consuming 1.7 ounces of processed meats daily—equal to four strips of bacon or one hot dog—can boost a person’s baseline risk of colorectal cancer by 18%.

½ cup shredded chicken 1 2

¼ 2 2

(19 g) Tbsp crumbled cotija cheese (1.5 g) cups lettuce (1 g) cup pinto beans (4 g) Tbsp each sour cream (.5 g) and guacamole (1 g) warm corn tortillas (3 g)

…A HIGH-SUGAR DIET If you’re relying

on protein-fortified convenience foods like bottled shakes, bars, and snacks, you’re downing a whole lot more sugar than you think, says Koff. Some protein bars have as much sweet stuff as a candy bar.

Clearly, protein is good for us. Very good. But we all need to be smarter consumers—and reach for whole foods over supplements, and healthful proteins over fatty or highly processed ones. “This trend is bad if we start thinking more is always better,” warns Katz. “But if our new awareness is accompanied by an understanding of how and where to get protein—that plants can provide it—and how much is enough, it can be a good thing.”

DINNER

Shrimp Stir-Fry 3

2

1 1

1

oz (about 6) large, cooked shrimp (17 g) in your favorite sauce cups mixed stir-fry veggies like peppers, onions, and broccoli (about 2 g) cup brown rice (4.5 g) glass of white wine and a 1-ounce square of dark chocolate (1 g)

SNACKS cup baby carrots (about 1 g) with ¼ cup hummus (5 g)

¼ cup nut-and-fruit trail mix (about 5 g)

SEASON PREMIERE SEPTEMBER 12

doctoroz.com

September

Yes to Primrose Lip Oil ($5, Walmart)

TRUE BEAUTY OZ NEWS: BEAUTY

5 THINGS WE JUST LEARNED Turn for More

Julep Your Lip Addiction in Obsessed ($22, ulta.com)

Clarins Instant Light Lip Comfort Oil in 03/Red Berry ($25, clarinsusa .com)

ST U D I O D. P R O P ST Y L I N G BY W E N DY S C H E L A H AT H A L L E Y R E S O U R C E S

Lancôme Juicy Shaker Bi-Phased Lip Oil in Cherry Symphony ($21, Sephora)

Clinique Pop Oil Lip & Cheek Glow in Black Honey Glow ($18, clinique.com)

1 Step Aside, Lip Gloss A new breed of hydrating treatments use oils (avocado, jojoba, grape seed, and more) to lock in moisture and give your lips a healthy sheen. These sheer colors work on all skin tones and really last, thanks to a texture that’s less goopy than gloss. Expect a subtle look—no teenager-at-the-mall vibes here!

Healthy Updates for Your Face, Hair & Body PHOTOGRAPHED BY BEN GOLDSTEIN

DROZTHEGOODLIFE.COM

OZ NEWS

2

love this!

POP THE TOP FOR CLEAN SKIN Proof that everything is better on a stick: twist-up solid face cleansers.

Splash with water, massage the stick onto your skin, and watch a creamy lather froth up. Moisturizing oils, gentle cleansers, and soft-touch exfoliants give you a deep clean without overdrying. The bonus? Zero spillage in your gym tote or carry-on. Try SU:M37 Miracle Rose Cleansing Stick ($28, sokoglam.com) on sensitive skin or Boscia Charcoal Deep-Pore Cleansing Stick Treatment ($28, sephora.com) for oily. H2O+ Elements On the Move Cleansing Stick ($28, Ulta) is great for all types.

Looks like a glue stick, right? But this is the newest way to wash your face.

4

3 One Weird Thing Your Hair Says About You The rebellious swirl of your cowlick may shed some light on how your mind works, says former Yale professor of pathology and dermatology Kurt Stenn in his new book, Hair: A Human History. Your brain and hair follicles develop from the same cells, he says: Left-brained people (the ducks-in-a-row types) tend to have a clockwise pattern, while right brainers (artistic, expressive) twist either way, says one study. Think about that when you’re smooshing your hair into place!

Find Your Colors in Seconds The frustrating shade search is over. No7’s newest Match Made services hit Target and Walgreens stores this month. They feature a device that takes 27 images of your skin to measure its precise tone and match you with your ideal lip, blush, and concealer shades. No guesswork—and no regrets.

5

good stuff

A New-School Way to Fight Frizz Shower caps are the orthopedic shoes of the beauty aisle— functional, yes, but not exactly stylish. This chic turban from Shhhowercap ($43, violetgrey.com) is the exception. It protects hair from steam and splashes with a water-resistant fabric, but in a sleek, cute way. Plus, there’s no pinching elastic to leave a mark across your forehead, just a soft rubber headband that easily slides on and off.

SEPTEMBER 2016

F R O M TO P L E F T: B E N G O L D ST E I N / ST U D I O D ( 2), P R O P ST Y L I N G BY W E N DY S C H E L A H AT H A L L E Y R E S O U R C E S .

TO P R I G H T: I L LU ST R AT I O N BY T H E E L L A P H A N T I N T H E ROOM

62

OK NEW LO SOON!

COMING

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Sunburn Alert: This product contains an alpha-hydroxy acid (AHA) that may increase your skin’s sensitivity to sunburn.

Be sun smart: Use sunscreen, wear protective clothing, and limit sun exposure while using this product and for a week afterward. © 2016 Upsher-Smith Laboratories, Inc., Maple Grove, MN 55369 111400.01

True Beauty MINIGUIDE

LOOK THIS GOOD ALL OVER

MUST. EXFOLIATE. HERE.

Friction is the problem; rubbing against clothes can make the skin on your elbows and knees dry and leathery, says New York dermatologist Erin Gilbert, M.D., Ph.D. In the shower, gently use a loofah to power away dead skin, and follow up at night with a moisturizer that contains softening urea. We like Vaseline Intensive Care Advanced Repair Fragrance Free ($8, drugstores).

Don’t neglect the skin south of your chin. Pamper and silk-ify every inch with tips from smart doctors, then check out our booklet for their fave drugstore picks.

B Y C O L L E E N S U L L I VA N PHOTOGRAPHED BY GARY LUPTON

MOISTURIZER ON YOUR NAILS? YES.

“As we age, our nails can get dry and brittle, and then peel and split,” says Meghan O’Brien, M.D., a clinical instructor of dermatology at Weill Cornell Medical College. Drench them in a heavy salve such as CeraVe Healing Ointment ($10 for 3 oz, drugstores).

BUH-BYE, BODY BUMPS

Prone to acne on your butt and back? Use a bacteria-killing benzoyl peroxide wash, says Diane Berson, M.D., an associate clinical professor of dermatology at Weill Cornell Medical College. Try PanOxyl 10% Acne Foaming Wash ($12, drugstores). Also, reach for noncomedogenic creams and lotions (they won’t clog pores), and wear moisture-wicking natural fabrics on hot days so sweat and oils don’t get trapped against your skin.

SEPTEMBER 2016

ST U D I O D. B O DY M A K E U P BY J E N A I C H I N FO R H A L L E Y R E S O U R C E S U S I N G I T C O S M E T I C S . H & M TA N K TO P. G A P U N D E R W E A R

64

65 YOUR NECK: SO, SO SENSITIVE

ANOTHER SPOT FOR ANTI-AGERS

Stomach or side sleeping, wearing sports and push-up bras, and collagen breakdown from sun damage can all lead to lines on your chest, says Bay Area dermatologist Katie Rodan, M.D. Soften them by smoothing on a cream with wrinklereducing vitamin A. We like Neutrogena Rapid Wrinkle Repair Night Moisturizer ($21, drugstores). To prevent new cleavage crinkles, use a moisturizer with SPF in the morning, and try to sleep on your back.

The delicate skin here contains fewer oil glands, making it more susceptible to dryness, itching, and redness. “Shop for moisturizers and anti-agers that don’t have alcohol-based propylene glycol or fragrance, two leading causes of irritation on the neck,” says David Bank, M.D., founder of the Center for Dermatology in Mount Kisco, NY.

REMEMBER YOUR HANDS

When was the last time you coated them in SPF before heading out into the daily solar assault? Exactly.

“Our hands get as much sun as our face, yet we rarely protect them,” says Texas dermatologist Sherry Ingraham, M.D. Then, to add insult to injury, we slosh them around in a sink full of harsh dishwashing detergent. Use SPF, and put on those rubber gloves (even if they make you feel like a 1950s housewife).

USE THE RIGHT COVERAGE

Yes, self-tanners give pasty legs a safe, sunless glow. But you may want to avoid them if you’ve got brown sun spots, which can absorb the lotion and get darker, says Sonia BadreshiaBansal, M.D., a clinical instructor of dermatology at the University of California, San Francisco.

Instead, go with leg makeup like Sally Hansen Airbrush Legs Leg Makeup ($14, drugstores).

DROZTHEGOODLIFE.COM

DR. OZ THE GOOD LIFE

Handbook Shop Like a Doc |

SEPTEMBER 2016

BEAUTY DEALS DERMS LOVE What, exactly, do skin doctors buy at the drugstore?

These amazingly effective finds. Nice prices, too!

BY COLLEEN SULLIVAN

Dive into Rapid Relief For your rough, flaky, dry skin Uncover visibly soft, silky, youthful-looking skin. Clinically proven, patented ULTRAPLEX® and three essential ceramides combine to relieve extreme dryness for 24 hours.

Instantly transform your skin today!

Save $3 Now. AmLactin.com Sunburn Alert: This product contains an alpha-hydroxy acid (AHA) that may increase your skin’s sensitivity to sunburn.

Be sun smart: use sunscreen, wear protective clothing, and limit sun exposure while using this product and for a week afterward. © 2016 Upsher-Smith Laboratories, Inc., Maple Grove, MN 55369 111635.01

skin bargains

for your

FACE 1 // A SUPER-HYDRATING MASK

“I put on the no-rinse Olay Regenerist Luminous Overnight Mask ($26, drugstores) before bed. It contains a concentrated blend of antiinflammatory niacinamide and botanical brighteners that help even out discoloration.”

—ANNIE CHIU, M.D., a dermatolo-

gist based in Redondo Beach, CA

DERM PICKS 1 2 // BABY SUNSCREEN GROWN-UPS WILL LOVE

“I always look for sunscreens with titanium dioxide or zinc oxide and an SPF of 30 or higher, like Neutrogena Pure & Free Baby Sunscreen Lotion Broad Spectrum SPF 60+ ($11.50, drugstores). Apply extra to elbows and knees—both are prone to darkening in the sun.”

—SONIA BADRESHIA-BANSAL, M.D., a clinical instructor of

dermatology at the University of California, San Francisco

3 // LIGHTWEIGHT ANTI-AGER

“I tell my patients to wear SPF, but the truth is that I sometimes don’t—mostly because I find sunscreens too thick or chalky.

I’ve been using RoC Multi Correxion 5 in 1 Chest, Neck & Face Cream with SPF 30 ($29, Walgreens) for a few months, and it’s silky and sinks in quickly. It also helps fight fine lines and dark spots.”

—ERIN GILBERT, M.D., PH.D.,

the founder and director of Gilbert Dermatology in NYC

Note: Always ask a health care professional about your specific medical needs.

This information is not individual medical advice and may not be appropriate for you.

2

3

for your

BODY 2 // A SIMPLE SHAVE

1 // SUBTLE COLOR, NO SUN

“I’ve used Jergens Natural Glow Daily Moisturizer ($9, drugstores) for years. It really does give you the most naturallooking tan you can find in a bottle. It’s streak-free, goes on easily, and has antioxidants and vitamin E to help protect and soften skin. The best part is that it doesn’t have that gross self-tanner smell.”

—WHITNEY BOWE, M.D., a clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai in NYC

“The low-maintenance girl in me is inclined to shave with just soap, but when I use Aveeno Therapeutic Shave Gel ($4, CVS), I remember why I need it. The gel is creamy and soothing; plus, my skin is never irritated post-shave.”

—DINA STRACHAN, M.D., the director

of Aglow Dermatology in NYC

3 // THE EASIEST WAY TO MOISTURIZE

“Having Eucerin In-Shower Moisturizer ($13, drugstores) staring at me in the bathroom makes me actually use it. I apply a thick layer after cleansing, then rinse it off and towel dry. Your skin feels really soft and smooth, not sticky, and you don’t have to wait for lotion to sink in.”

—ELIZABETH TANZI, M.D., an assistant clinical profes-

sor in the dermatology department at George Washington University Medical Center in Washington, D.C.

4 // ONE-SWIPE SKIN BOOSTER

“L’Oréal Paris RevitaLift Radiant Smoothing Wet Cleansing Towelettes ($7, drugstores) have vitamin C to help fade sun spots and gently exfoliate. They’re made for the face, but I wipe one over my chest daily.”

“Dove Sensitive Skin Body Wash ($7, drugstores) is a lifesaver in my house because my son has eczema and it doesn’t irritate his skin. I use it on the whole family—and there’s a pump version, which is so convenient.”

—RACHEL NAZARIAN, M.D.,

—HEATHER WOOLERY-LLOYD, M.D., the director of

a dermatologist with Schweiger Dermatology Group in NYC SEPTEMBER 2016

5 // GENTLE SHOWER SUDS

ethnic skin care for the University of Miami department of dermatology and cutaneous surgery

skin bargains

DERM PICKS 1

Get rid of pesky little arm bumps with a moisturizer that gently exfoliates.

2

3

4

The larger pores on your back can be acneprone. A rinse-off lotion shouldn’t clog ’em.

5

6 // A LOTION THAT MELTS AWAY “CHICKEN SKIN”

6

“When I see a patient with keratosis pilaris, those tiny upper-arm bumps, I recommend AmLactin Moisturizing Body Lotion ($16, Walgreens). The active ingredient is ammonium lactate, an alpha hydroxy acid that dissolves the built-up skin cells that can cause KP.” —MEGHAN O’BRIEN, M.D., a clinical instructor of dermatology

at Weill Cornell Medical College in NYC

DROZTHEGOODLIFE.COM

for your

HANDS, FEET & NAILS 1 // SOLE—AND SOUL—SOAK

“A steamy footbath pampers your skin. I combine ¼ cup of Dr. Teal’s Soothe & Sleep Lavender Epsom Salt Soaking Solution ($6, walgreens.com) with ¼ cup of foot odor–nixing baking soda in a basin of water.

The aroma is so relaxing.”

—MARINA PEREDO, M.D.,

an associate clinical professor of dermatology at Mount Sinai Hospital in NYC

—DANA STERN, M.D., a dermatologist based in NYC

who specializes in nail, hand, and foot health

3 // HARDWORKING WIPES

“I recently went to Paris and brought along Dickinson’s Original Witch Hazel Daily Refreshingly Clean Cleansing Clothes ($7, Rite Aid). I used them on my hands, feet—anything that needed reviving while walking all around.”

—DENDY ENGELMAN, M.D., the director of dermato-

logic surgery at Metropolitan Hospital in NYC

4 // FOOT CREAM WITH Rx POWER

“Loaded with urea, the same ingredient in prescriptionstrength moisturizing treatments, Excipial 20% Urea Intensive Healing Cream ($15, CVS) helps get rid of dry skin cells and works particularly well on my thickened heels.”

—MEGHAN O’BRIEN, M.D. SEPTEMBER 2016

5 // MESS-FREE EXFOLIATOR

“I saw amazing results after using Amopé Pedi Perfect Wet & Dry Rechargeable Foot File ($60, drugstores) just once. The battery-operated roller head spins 360 degrees, powering away dry and calloused skin.”

—AMY DERICK, M.D., a clinical instructor of

dermatology at Northwestern University

C OV E R : B E AU T Y STO C K /A L A M Y. M O D E L P H OTO G R A P H E D BY G A RY LU P TO N / ST U D I O D, B O DY M A K E U P BY J E N A I C H I N U S I N G I T C O S M E T I C S FO R H A L L E Y R E S O U R C E S . ST I L L S P H OTO G R A P H E D BY R I C H A R D M A J C H R Z A K / ST U D I O D

2 // NONSTICKY HAND CREAM

“One of my favorites, CeraVe Therapeutic Hand Cream ($11, drugstores) has really high-tech ingredients, like hyaluronic acid and ceramides, which mimic the fats found naturally in your skin.

Very moisturizing, but absorbs on contact.”

skin bargains

DERM PICKS 1

Dab a thick ointment on ragged cuticles and little nicks and cuts.

2

3

4

A salt soak can soften rough skin on heels.

(And it’s a total bliss-out.)

5 6 // THE MULTITASKER YOU CAN USE EVERYWHERE

6

“Aquaphor Healing Ointment ($8, drugstores) is in every room in our clinic, in all of my bags, and on my nightstand. I apply it to my cuticles throughout the day and before bed to keep them conditioned. It’s also great for minor cuts and scrapes.”

—SHERRY INGRAHAM, M.D., a dermatologist based in Houston DROZTHEGOODLIFE.COM

Whatever you call it, AmLactin Intensely Hydrating Cream can help smooth the rough, dry, bumpy skin associated with your keratosis pilaris (KP). Its patented ULTRAPLEX® formula gently exfoliates and is clinically proven to deeply hydrate.

Say Goodbye to those Dry Pesky Areas Today!

Save $3 Now. AmLactin.com

Sunburn Alert: This product contains an alpha-hydroxy acid (AHA) that may increase your skin’s sensitivity to sunburn.

Be sun smart: use sunscreen, wear protective clothing, and limit sun exposure while using this product and for a week afterward. © 2016 Upsher-Smith Laboratories, Inc., Maple Grove, MN 55369 111636.01

True Beauty LABEL LAB

What’s in Your…

EYELINER?

These sticks are your secret weapon for notice-me eyes. The right one can make you look elegantly classic or smoky and dramatic, so let us help you choose.

BY MELANIE RUD CHADWICK

ALL THE MANY TYPES, EXPLAINED

GEL AND CREAM LINERS , in both pots and pencils like the brown one here, combine a thickening agent with hydrators such as glycerin to create a soft, smudgeable look. Also in there: silicones or oils like hydrogenated palm oil to help them glide along the skin. Use gels or creams to make a smoky, sexy eye.

EYE PENCILS may also have silicones or oils, but their base is a wax (candelilla and carnauba wax are common). They deliver subtle, matte color for soft and natural definition.

LIQUID LINERS are a mixture of water and oil and contain polyurethane (the same stuff used on floors, but in a form that’s safe for cosmetics), which helps keep your nice, crisp line from running.

They’ll help you pull off clean, graphic looks, like a classic cat eye.

PHOTOGRAPHED BY DAVID LEWIS TAYLOR

All eyeliners contain... …colorants to make them rich and dark or a pretty hue.

Whether they’re synthetic or minerals (like iron oxides and titanium dioxide), you don’t need to stress about safety: The FDA regulates all color additives used in your cosmetics.

Did you know?

The ancient Egyptians—both women and men—wore eyeliner, thinking it would ward off evil spirits and illnesses.

(So that’s where Johnny Depp got the idea.) Theirs had a lead base that can’t be used in makeup anymore.

pro tip

THE DEAL WITH WATERPROOF LINERS They contain high levels of polyurethane (about twice as much as in liquid liners), which creates a film on the skin and holds the color in place. Because polyurethane isn’t water soluble, it won’t come off with H2O alone; reach for a cleansing oil or makeup remover to wipe it away.

SEPTEMBER 2016

TO CREATE A SUPERSMOOTH LINE, TILT YOUR PENCIL SLIGHTLY SO THAT THE EDGE, NOT THE POINT, IS AGAINST YOUR LID. THE FLATTER SURFACE HELPS THE LINER GLIDE ALONG WITHOUT SKIPPING.

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 . S O U R C E S : P E R RY R O M A N OW S K I , C O S M E T I C C H E M I ST; N E I L S C I B E L L I , N E W YO R K M A K E U P A RT I ST

66

“Made you look.

And yes, I’m wearing them.”

The core absorbs bladder leaks and odors in seconds. Hugs my curves for a discreet fit under clothes.

Always Discreet for bladder leaks.

68

Skin-healing oils from potent plants…

…are powering the newest beauty breakthroughs.

SEPTEMBER 2016

They’ve gone from hippie to hip, and we’re here to tell you which ones are really worth trying. Read on for all the essentials on…

E S S E N T I A OILS!

Take a whiff of one flowering plant for instant chill.

Get espressolevel energy with a minty herb.

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

Uncover prettier skin with velvety rose petals.

Talk about a time-traveling trend: Essential oils have shown up across cultures and continents from ancient Egypt to traditional Chinese medicine to today’s drugstores.

“They have an important role in skin care—many are natural antiseptics and antiinflammatories, and the scents are soothing,” says Jennifer Linder, M.D., an assistant clinical professor of dermatology at University of California, San Francisco.

Some claims about the benefits of essential oils are wild or confusing, though, so consider this your user’s guide to the ones that work. And if you’re not even sure what an essential oil is or how to use it, turn the page for our don’t-feel-dumb Q&A. DROZTHEGOODLIFE.COM

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Ellia Eucalyptus Essential Oil 15 ml. $9.99

Ellia Lavender Essential Oil 15 ml. $19.99

Ellia Get Going Essential Oil Blend 15 ml. $19.99

BOOST

SOOTHE Wind down by calming your mind and body.

After a busy day, sit quietly in a comfortable space, close your eyes, and breathe.

Even three minutes of concentrating on your breath will help you reduce stress. Ellia Lavender Essential Oil will help soothe your spirit while the anxiety washes away.

Blossom Ultrasonic Diffuser Available in cream, gray, and blue. $59.99

Gather Ultrasonic Diffuser Available in white and gray. $99.99

Music is one of the best tools to engineer your emotions and energy.

Many Ellia Diffusers include a built-in music and sound library to help you quiet your mind or find motivation.

When paired with a complementary essential oil, the power of sound is even greater. Try the energizing Ellia Get Going Essential Oil Blend while you get ready in the morning.

HARNESS THE POWER OF NATURAL SCENT Ellia Essential Oils refresh your mind and relax your body. Rigorously sourced from the finest plants and tested to be 100% pure and therapeutic grade, there are 19 different oils to incorporate into your healthy lifestyle, from floral and fruity to spicy and woodsy. Ellia Diffusers lift the scent of these pure extracts into the air to help you freshen your space.

Their eco-inspired materials are the perfect complement to your home’s décor.

Find Ellia at Bed Bath & Beyond, Macy’s, Kohl’s, Bloomingdale’s, or ellia.com.

VISIT ELLIA.COM FOR MORE TIPS AND PRODUCTS TO ENHANCE YOUR FAMILY’S WELLNESS WITH CONFIDENCE.

O P E N YO U R S E N S E S

Transform your SPACE & SP IR I T

A change is in the air.

From the wellness experts at comes Ellia. A new line of eco-inspired diffusers and 100% pure, therapeutic grade essential oils. Whether you want to relieve stress, boost mental clarity, or improve your family’s well-being, Ellia makes it beautifully easy. Experience Ellia for yourself at Bed Bath & Beyond, Macy’s, Kohl’s, Bloomingdale’s, or ellia.com.

Essential oils come from fruit, blossoms, or leaves; fatty oils like olive or coconut come from nuts and seeds.

Q These compounds are part of a plant’s natural defenses.

They can protect your skin, too.

P R E V I O U S S P R E A D : G E T T Y I M AG E S . T H I S PAG E : A RT + C O M M E R C E ( D R O P P E R A N D B OT T L E ) . DAV I D L E W I S TAY LO R / ST U D I O D ( L AV E N D E R )

A. So what is an essential oil, anyway?

It’s an intensely aromatic oil that’s extracted from certain plants and flowers. “If a plant is fragrant, it contains an essential oil,” says Robert Tisserand, a California-based expert in aromatherapy and essential oils research, and coauthor of Essential Oil Safety. “It’s what makes a rose smell like a rose, or a strawberry smell like a strawberry.”

To extract the oil, manufacturers use a distillation process similar to what happens when you steam broccoli, explains Hope Gillerman, an aromatherapist and the author of Essential Oils Every Day. “As the steam hits a plant’s petals or leaves, the tiny veins and glands that store the oil burst open and release it.” What you end up with is a concentrated essence that evaporates easily, allowing those teeny scented microparticles to float their way into your nose, your olfactory (or smell) receptors, your brain, and eventually your bloodstream and organs.

An opaque bottle helps keep delicate essential oils fresh.

Q A. Do I put them right on my skin?

Q A. OK, what should I do with them?

Two things: You can enjoy their delicious scents for the therapeutic benefits, or tap their skin benefits through oil-rich beauty products. Numerous small studies suggest that some oils, when inhaled, can lessen anxiety, help you fall asleep, reduce pain perception, or ease a stuffy nose.

“We use these herbal therapies all the time,” says Jessica Hutchins, M.D., an integrative medicine doctor at the Cleveland Clinic Wellness Institute.

“They have tremendous healing properties and are exceptionally well tolerated.”

Many essential oils have antiinflammatory, antioxidant, antiseptic, or skin-repairing properties. (And sometimes they’re added to beauty products for their dreamy fragrance alone—hey, we’re not complaining.)

Nope—they need to be combined with other ingredients or diluted first. “Your skin won’t like pure essential oils,” warns Patricia K. Farris, M.D., an assistant clinical professor of dermatology at Tulane University Medical Center and past cochair of the American Academy of Dermatology’s work group on complementary and alternative medicine. “Because essential oils are so concentrated, everything about them is intense—their scents, their beneficial active ingredients, and often their potential to irritate skin.” Even when mixed into products, if it’s in high concentrations there’s a chance they can make your skin angry. So always test a new cream or lotion first, says Farris. “Put it on the skin behind your ear or on the underside of your arm for a few days. If you don’t get a reaction, you’re probably fine.”

Q A. How can I tell if a product has essential oils?

You need to know what to look for on the ingredients list. To get the benefits of an essential oil, you want the plant-derived real deal, not a synthetic version made in a lab. Look for creams and lotions that list the plant’s botanical name, says Tisserand. If it says “Lavandula angustifolia” in addition to “lavender,” for example, it’s likely to be the good stuff.

SIPPING ESSENTIAL OILS: JUST DON’T!

Some companies make controversial health claims that drinking essential oils mixed into a glass of water can boost your immune system or cleanse your liver. There’s some evidence that ingesting certain essential oils (in capsule form) may have therapeutic effects, but it could also cause harm. Bottom line: Skip it.

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Eucalyptus is a coldseason savior. Add a few drops to your bath to help clear congestion.

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Marie Antoinette used a blend of neroli and lavender as a perfume.

SMELL THESE, FEEL BETTER Aromatherapeutic oils may do great things for your body and mind.

Buy a diffuser, or simply put a few drops of oil in a glass, says Gillerman. Leave the glass on your table and occasionally swish it around, snifter-style, inhaling deeply whenever you need a pick-me-up.

SEPTEMBER 2016

Neroli Citrus aurantium var. amara

Jasmine Jasminum grandiflorum, J. officinale, or J. sambac

Lemon

THE BRAIN BOOST

Citrus limon

This lush floral oil is a darling of perfumers, and several small studies suggest that the pretty scent invigorates and may help to sharpen your thinking.

Aura Cacia Jasmine Absolute Essential Oil ($45, Whole Foods)

THE NERVE SETTLER

THE WAKER-UPPER

Research suggests that lemon’s zing helps keep you energized and alert. Also useful to know: Lemon oil is a good antiseptic. Add a few drops to your liquid hand soap for extra protection during cold season. Just don’t use the oil itself right before going out in the sun. Even diluted, it can cause a bad rash, says Farris.

Young Living Lemon Essential Oil ($15, young living.com)

This cheery, almost soapy-smelling floral is a classic in perfumery and can help you chill out. In several small studies, the aroma reduced women’s anxiety during the first stage of labor and before stressful medical procedures.

(So just imagine what it could do for you on the average bad day.)

C.O. Bigelow Neroli Essential Oil ($60, bigelow chemists.com)

Eucalyptus Eucalyptus globulus, E. radiata, or E. citriodora THE SINUS CLEARER

The next time you get stuffy, reach for this; studies have shown that eucalyptus can help ease sinus congestion. “Soak in a really hot Epsom salts bath with a few drops of eucalyptus oil, and stir the water to release the scent,” Hutchins suggests.

Everyone Aromatherapy Single Pure Essential Oil Eucalyptus ($10, Target)

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Citrusy bergamot can help you shake off the blahs.

Not a fan of lavender? Clary sage is another relaxing aroma.

DAV I D L E W I S TAY LO R / 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

Bergamot Citrus bergamia or C. aurantium var. bergamia THE GRUMPY FIX “The

number one ‘happy’ oil, it is universally loved and really improves your mood,” says Gillerman. One study showed that 15 minutes of sniffing a bergamot aroma reduced stressy cortisol levels. But remember, it’s just for smelling, not dabbing on your skin. “Bergamot can react with the sun to give you a nasty rash,” explains Linder.

NYR Organic Bergamot Organic Essential Oil ($14, us.nyrorganic.com)

Lavender Lavandula angustifolia

Clary Sage Salvia sclarea THE “AH” OIL This

herbal, grassy fragrance eases stress, and gets you sleepy.

Put a drop or two on a tissue, cup it in your hands around your nose, and breathe deeply for a couple of minutes to melt away tension before bed.

Now Solutions Clary Sage Essential Oil ($16, Whole Foods)

Peppermint Mentha x piperita THE HEADACHE MINIMIZER One study

found that a diluted peppermint solution applied to the forehead was as effective as acetaminophen at reducing tension headaches. You can also take a whiff for a shot of energy or use it to help repel some bugs.

GuruNanda 100% Pure Peppermint Essential Oil ($10, gurunanda.com)

THE GREAT SLEEP INDUCER Of all essen-

tial oils, lavender has perhaps the most storied—and studied— reputation. Research has shown that it may help you go to sleep and reduce pain perception. One small study even found that the scent may slightly lower blood pressure and bring down your levels of the stress hormone cortisol.

S.W. Basics Lavender Essential Oil ($14, swbasics ofbk.com)

WHY ARE SOME OILS SO EXPENSIVE?

It takes a mega-amount of some plants to produce a small bottle’s worth of the essential oil, so you may experience sticker shock when you shop.

Rose oil is a good example: You’re paying for the 1,000 pounds of rose petals that the farmer had to grow, harvest, and distill in order to get a scant 8 ounces of oil.

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Mix tea tree oil with coconut oil to help treat athlete’s foot.

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Comforting like the tea, chamomile oil soothes inflamed skin.

OILS YOUR SKIN WILL LOVE

With these products, you can harness the beauty benefits of five standout oils. A so-sweet way to a brighter, fresher-looking you.

Sandalwood

Tea Tree

Frankincense

Santalum album, S. spicatum A., or Fusanus spicatus

Boswellia carteri

Rose

Melaleuca alternifolia

THE REPAIRER This

Rosa x damascena or R. x centifolia

warm, woodsy oil is a popular perfume note; in other products, it’s an antioxidant that may calm redness.

One option: Fresh Umbrian Clay Purifying Mask ($62, fresh.com).

“The oil is also great for treating dryness and sun damage,” says Gillerman, so smear on a moisturizer with sandalwood if you’ve spent a lot of time outside. Try Aromatherapy Associates Soothing Face Oil ($75, aromatherapy associates.com).

SEPTEMBER 2016

THE ANTI-AGER Rose oil is costly because it takes so many flowers to produce, but it pays off with a glorious fragrance and antiaging benefits. When it’s combined with rose hip seed oil—the naturally vitamin A–rich fatty oil from the same plant—you’ve got a nourishing and wrinkle-fighting blend, says Gillerman. Find the mix in Sunday Riley Flora Hydroactive Cellular Face Oil ($90, Sephora).

THE ACNE FIGHTER Its

antifungal and antibacterial powers make this oil an excellent option for breakouts, says Linder. One small study found that using a product with 5% tea tree oil was just as effective as benzoyl peroxide for treating acne spots. It’s also great on rashes, minor cuts, and irritation. Éminence Organic Skin Care Facial Recovery Oil ($76, dermstore.com) combines tea tree oil with olive oil and sage leaf extract to hydrate, tone, and soothe skin.

German Chamomile Matricaria recutita THE SUPER-SOOTHER

This blue essential oil contains high quantities of the skin-calming compound bisabolol.

“It contains potent anti-inflammatories,” says Farris. Apply a chamomile-infused product all over or just on puffy, irritationprone spots. (But don’t use it if you’re allergic to chamomile or ragweed, says Gillerman.)

We like Honest Beauty The Depuffed Eye Eye Gel ($32, Ulta).

THE SKIN TIGHTENER

In beauty products, spicy frankincense (yes, the same as the gift from the Magi) has astringent properties: “It is an anti-inflammatory that may help reduce acne and the appearance of large pores, and decreases age spots on the face,” says Hutchins. And the crisp, pinelike scent is heaven. Find the oil in Elemis Nourishing Omega-Rich Cleansing Oil ($49, elemis .com).

©2016 P&G

True Beauty PRODUCT PROS

Say hello to the brains behind beauty.

These experts know good products because they invent them!

SECRETS OF BEAUTY SCIENTISTS Talk about beautiful minds: The seven women here have decades of combined experience playing around with nature’s most effective ingredients, so they know what works. Learn their pretty-smart secrets to look your glowy best.

B Y N I N G C H AO

They’ll help you crack the label code for healthy skin and hair.

SEPTEMBER 2016

H O R AC I O S A L I N A S / T R U N K A R C H I V E

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©2016 P&G

AGELESS Olay Regenerist renews from within for visible wrinkle results starting Day So your skin won’t show your age. #AGELESS

True Beauty PRODUCT PROS

FraukeÕs picks

SK-II Facial Treatment Essence ($165, Sephora)

My one big splurgeÑI apply it under my SPF and makeup in the morning.

It absorbs into skin like water and has good-foryou amino acids and vitamins.

Olay Age Defying Body Wash ($6, drugstores)

I wasnÕt involved in the development of this product, but itÕs amazing.

It has a mix of mild surfactants that create a creamy lather without stripping skin. It also leaves behind moisturizing ingredients like petrolatum to improve the condition of your skin and strengthen its moisture barrier.

SEPTEMBER 2016

Frauke Neuser, Ph.D. Principal Scientist at Olay Frauke knows exactly how skin stays young, and it’s spelled S-P-F. “If every woman could see the science behind UV protection, we’d all use sunscreen and look so much better,” she says. “In a recent study we did with Harvard Medical School, skin from UV-protected areas appeared up to 20 years younger. There was much less breakdown of collagen and elastin, which is linked to wrinkles and sagging.”

DonÕt save sunscreen for the beach “The main cause of UV damage is not a one-week beach holiday—it’s the everyday, low-level UV exposure that accumulates over time. The most effective anti-aging product you can use is a daily moisturizer with SPF, like Olay Regenerist Micro-Sculpting Cream with Sunscreen Broad Spectrum SPF 30 ($26, drugstores). I’m so proud of the team behind this product. SPF ingredients have an oily feel, so we made sure this one had a light, fast-absorbing texture.”

The ingredient that does it all “We’ve been using niacinamide in Olay products for 16 years. It’s a form of vitamin B3 that speeds up cell renewal and helps skin hold on to moisture better. We also have clinical studies showing that it reduces the appearance of pores, wrinkles, and hyperpigmentation.”

Her favorite skin-dulgence “I love a hot bath in the winter, but it can dry you out.

I use a mix of bubble bath and oil, especially if the water is very hot and I’m soaking for a while. The oil coats the skin and helps protect it from losing moisture. I like one with a relaxing fragrance and almond and castor oils.”

Diane Minar Senior Development Scientist at Unilever

To rev up the pretty, these product innovators use everything from plant extracts to ingredients cooked up in a lab.

Diane’s work on products for brands like Dove, Clear, Suave, and Nexxus taught her that your hair needs as much care and attention as your skin.

The shower step you shouldn’t skip “I’ve always used conditioner on my fine hair, but after looking under the microscope and seeing how much roughing up hair is subjected to, I know just how important it really is. Along with hydrating, conditioner helps prevent damage by reducing the amount of friction from combing and detangling. And it fills in the tiny cracks and imperfections in hair’s outer cuticle layer.”

This healthy hydrator is a must “Coconut oil is a wonder ingredient. It has a small molecular weight, so it’s able to penetrate hair and is less likely to weigh it down.

That’s why we put it in Nexxus New York Salon Care Hydra-Light Restoring Conditioner ($17, ulta.com). I also use pure coconut oil on the dry skin around my eyes. It absorbs right in, and my makeup goes on so much smoother.”

How science fights frizz “In the lab, we treat swatches of human hair with product and place them in a chamber set at 80% relative humidity. Then image analysis software tells us if their size has increased due to frizz.

What we learn time and again is that conditioner is so important—it replenishes the protective barrier that surrounds hair, which helps keep it smooth.”

DianeÕs picks

TresemmŽ Keratin Smooth Keratin Infusing Serum ($5, drugstores)

I love using this on my damp hair before I blow-dry.

Three different silicones are blended together to make hair feel silky without being weighed down.

Ren Clean Skincare Glycol Lactic Radiance Renewal Mask ($55, Sephora)

The weekends are when I exfoliate.

My skin is very sensitive, so I can’t use physical scrubs. But the glycolic acid in this mask works just as well, dissolving any dead skin and flakes on my face.

I used it the morning of my wedding—such a complexion brightener.

Your Skincare

DISCOVER THE SECRET TO AGELESS SKIN Olay scientists are experts in the biochemistry, kinetics, and even the psychology of skin. Thousands of clinical studies have enabled Olay to distinguish how genetics, lifestyle, and environment can impact molecular signatures in skinÑ the foundation for how Olay products are engineered to deliver ageless skin.

SCIENCE IN EVERY JAR

ADVANCED FORMULATIONS Powerful formulas with highly concentrated levels of moisture-binding ingredients renew surface cell turnover for visible wrinkle results that start day 1.

Transforming skin starts with understanding skin.

Through decades of pioneering research, Olay scientists have learned how skin behaves.

Olay combines that deep knowledge with potent ingredients and advanced formulations to develop products that start to work immediately and deliver noticeable skin transformation.

POTENT INGREDIENTS Amino-Peptide Complex penetrates 10 layers deep into skin’s surface, hydrating to regenerate volume and restore skin elasticity.

DRAMATIC RESULTS 1 DAY: Reduces the appearance of fine lines 2 WEEKS: Noticeably firms skin through

hydration 4 WEEKS: Reduces the look of up to 10 years of wrinkles

LEARN MORE AT OLAY.COM

PRESENTED BY

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Amandine Isnard Head of Product Development at Eve Lom This French-born Brooklyn resident circles the globe in search of the latest and greatest skin-care advances, then incorporates them into Eve Lom’s spa-influenced products.

The problem that inspired an innovation “I have hereditary hyperpigmentation on one side of my face—both my father and my grandmother have the exact same spot on the same side. In my travels to Asia, I was wowed by an ingredient that we now use in our brand-new brightening line. It’s called Dermapep. It doesn’t bleach or fade your skin—it prevents excess pigment from being produced. It’s dramatically reduced my own spot over the three years I’ve been testing it, so I’m excited it’s now available to everyone.”

A skin refresh she never skips “In order to improve your blood circulation and help pores appear smaller, it’s important to lightly exfoliate on a daily basis. At night, I wash my face with cleanser and a muslin cloth, which gently gets rid of dead skin cells, stimulates circulation, and tones the skin. It also removes all of my makeup before I apply my nightly skin-care products.”

Her detox ritual “Whenever I go to Paris or Morocco, I love to indulge in the hammam, a Turkish bath spa ritual that involves steam rooms and full-body exfoliation with black soap. It’s divine.”

Amandine’s picks

Smitha Rao

Vice President of Product Development and Regulatory Affairs at StriVectin

With a background in biotech and pharmaceuticals, Smitha insists on products that get results.

Ouai Haircare Wave Spray ($26, Sephora)

Most wave sprays use salt to create texture. The downside can be dry hair. This one uses rice protein instead—I get pretty waves every time, with no crunch.

Eve Lom Time Retreat Face Treatment ($110, spacenk.com)

Know your skin “Don’t assume that all the skin on your body is created equal—it isn’t. That’s why our products address specific areas.”

An ingredient you need “Look for hyaluronic acid, which is found naturally in young skin and gives you a dewy, bouncy look. As we age, levels get lower.”

Her do-it-all favorite “StriVectin MultiAction Restorative Cream treats everything from wrinkles to large pores. It’s packed with tripeptides, collagen enhancers, and our patented NIA-114 anti-aging molecule.”

Retinol is a great anti-ager, but it can be irritating.

Ours is gentler and gets deeper into the skin.

StriVectin Multi-Action Restorative Cream ($95, Macy’s)

True Beauty PRODUCT PROS

Victoria Fraser, Ph.D. Principal Scientist, Global Scientific Communications, for CoverGirl and Max Factor

Susie’s picks

Victoria knows the serious science behind that concealer in your purse or the lipstick that lights up your smile.

The base is rice starch, and it gets its color from actual peaches and apricots.

We added cocoabean brown for richness, and a bit of red pomegranate to give a little glow.

100% Pure Kelp & Mint Volumizing Shampoo ($25, 100percentpure.com)

Hair that’s dehydrated gets thin, frizzy, and brittle. The seaweed collagen in this soaks into strands to moisturize and plump, and the virgin coconut oil makes the product gently foam up.

SEPTEMBER 2016

Susie Wang Founder & Chief Creative Ambassador of 100% Pure Susie set out to create totally natural skin-care products that really work, and earned legions of fans in the process.

But she’s not stopping there.

Why natural doesn’t always mean safe “Don’t be fooled: Certain chemicals can combine and become very volatile and toxic, and natural ingredients do the same. That’s why we have a 12-step testing process that looks at all the ingredients to make sure there aren’t any negative reactions. My best advice: Buy from brands you trust.”

How she stays hydrated “Every evening, after I apply my night cream, I pop open a vitamin E pill and spread the oil on my face and neck. Pure vitamin E oil is a nutritious antioxidant that’s naturally sticky and thick in texture, like a liquid caramel, which is why it’s able to lock in moisture.”

What’s next for natural makeup “We’ve perfected the use of fruit pigments, and I’m working on vegetable- and flower-based dyes. Flower pigments are interesting because you have to think about pollen and allergies. I had to figure out how to remove sugar from fruits, and now I have to find a way to remove pollen from flowers so people don’t have reactions. But all are great alternatives to synthetic dyes.”

Why foundation is a secret superhero “Uneven-looking skin is the number one thing that ages us. That’s why a foundation with good coverage can be so transformative.”

Look for makeup that does more “Our CoverGirl + Olay Simply Ageless 3-in-1 Liquid Foundation ($16, drugstores) suspends over skin without settling into lines, and delivers anti-agers like niacinamide and green tea below the surface.”

The product she adores “We know that some women apply up to 30 strokes of mascara to each eye, so we designed the unique brush and bristles of the CoverGirl LashBlast Clump Crusher Mascara to let you use a lot, clump-free.”

CoverGirl LashBlast Clump Crusher Mascara ($7, drugstores)

A L L P O RT R A I T S BY B E N G O L D ST E I N / ST U D I O D. H A I R A N D M A K E U P BY AT H E N A M O N TAG U E FO R M AC AT S A L LY H A R LO R .

A L L P R O D U C T S BY ST UA RT T Y S O N / ST U D I O D. P R E V I O U S S P R E A D : K A N J I I S H I I ( T E ST T U B E S )

100% Pure Fruit Pigmented Tinted Moisturizer in White Peach ($45, 100percentpure.com)

©2016 P&G

Olay Regenerist renews from within. It is exclusively formulated with Hyaluronic Acid, Amino Peptides, and Vitamin B3 to deliver visible wrinkle results starting Day 1. So your skin wonÕt show your age.

#AGELESS

True Beauty PRODUCT PROS

Big Moments in Beauty 1911 Thank German chemist Isaac Lifshütz for your favorite moisturizer. He creates an emulsifier that can bind oil and water together, kick-starting the skin-care craze.

The ingredient is still used in Nivea Creme.

P R E V I O U S PAG E : L E V I B R OW N / T R U N K A R C H I V E ( L I P ST I C K )

1960 A tan is seen as a sign of health and wealth in this decade, so the first (icky orange) selftanners hit the market. They stain skin with a sugarcane derivative that’s still used today—but much more successfully.

1985 Prescription retinoids are used to treat minor skin cancers. When patients notice that their skin is also less wrinkly, the retinol antiaging revolution begins.

Balanda’s picks

1865 British oil workers smear a gooey byproduct from the drilling fields onto fresh burns, then purify and patent this healing salve. You know it as petroleum jelly.

Balanda Atis Manager of L’Oréal’s Women of Color Lab 1944 Coppertone invents the first U.S. sunscreen, inspired by a WWII soldier’s homemade SPF. Its confusing name? Suntan Cream.

1981 Pimply teens everywhere rejoice when the first antibacterial acne gel, Cleocin T, comes along.

2002 Botox Cosmetic is FDA-approved as a temporary wrinkle fix that doesn’t require surgery. (The main ingredient, botulinum toxin, is discovered in a bacteria found in contaminated honey.)

—By Sarah Weir

Balanda thinks of her mom and sisters when she’s developing a rainbow range of products for Lancôme, L’Oréal, Maybelline, and Giorgio Armani Beauty. “When I was young, I tried the foundation my mother wore and the shade didn’t work for me. Honestly, it didn’t work for her, either,” she recalls. “At L’Oréal, we’ve tried to improve on the offerings.”

Why it’s a challenge to find a foundation match “I was surprised to learn how many skin tones exist in the world—there are hundreds of shades. When you analyze them with a measuring device, skin tones are almost like fingerprints. We’re all unique.”

What makes all the difference for dark skin “A big advance was when we began using ultramarine blue to mimic the shade of violet in dark skin. It let us create more naturallooking depth. If you have a deeper skin tone and haven’t found your perfect foundation, look for ‘ultramarine blue’ on the label.”

Shade-spot like a pro “Try on makeup to see if it will work for you, because foundation fillers like bismuth oxychloride or titanium dioxide may have a white, chalky cast that looks powdery on deeper skin. If you can’t find your exact shade, brighten up a color with a few drops of highlighter, or tone it down with bronzer.”

Her get-glowing secret “My Haitian family uses black castor oil on our hair and body. We go directly to a plant to get it, but you can buy it online. My grandmother and mother swear by it, so I know it works. We call it liquid gold.”

Lancôme Dual-End Foundation and Corrector Brush ($46, lancome-usa.com)

The large end is perfect for all over; the smaller is ideal for areas like the under eye. A combo of natural and synthetic bristles lets it hold different formulas, from liquids to creams.

Lancôme Mousse Radiance Clarifying Self-Foaming Cleanser ($32, lancome-usa.com)

I try on a lot of makeup every day as part of my job. This gentle cleanser has antioxidantrich white lotus and soothing rose de France to penetrate down deep and dissolve impurities without leaving my skin parched.

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September

Slightly sweet cereal flakes make for a smart start.

Organic Stoneground Flakes, Purple Corn ($5/box, backto theroots.com)

GOOD EATING OZ NEWS: FOOD

5 THINGS WE JUST LEARNED Turn for More

Salty, addictive, and gluten-free.

Black Rice Crackers ($4 for a 3.5-oz bag, laikicrackers.com)

Potato chips cooked in coconut oil? Decadent.

Purple Heirloom Chips ($4 for a 3.5oz bag, jacksons -honest.com)

ST U D I O D. ST Y L I N G BY B L A K E R A M S E Y FO R PAT B AT E S A N D A S S O C I AT E S

Try tossing crispy sliced beets into a salad with goat cheese.

Freeze-Dried Beets ($5 for a 1.2-oz bag, crunchiesfood.com)

1

Crunchy raisins, basically. We’re hooked.

Freeze-Dried Grapes ($5 for a 1.2-oz bag, crunchiesfood.com)

new + good

Purple Power

Healthy packaged food has been going through a punk rock phase, and to be honest, it’s pulling off purple way better than our hair did in high school. Try these five standouts—they’re made with antioxidant-rich produce, and they taste as royal as they look.

Yum-spiration & Nutrition Tips PHOTOGRAPHED BY JAMES WORRELL

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OZ NEWS

2

Psst—It’s a Transformer!

The blade swivels to help you avoid the dreaded peeler’s wrist. Rotating Peeler ($10, widgeteerinc.com)

A Feast for the Eyes Bring on the oranges and broccoli. A vitamin C–rich diet could cut your risk for developing cataracts by up to 33%, according to a new study published in Ophthalmology. Hit the RDA (75 mg), and don’t be afraid to go over it: Participants with the best results consumed two to three times that amount, says study author Christopher Hammond, M.D.

4

2

dining al desko

1

SNACK KIT

Want high energy and an even keel? Stock your drawer at work the way nutritionists do.

Toss these healthy-fat heroes on anything for a nutrient boost: smoothies, cereal, microwaved popcorn…

1 | HEMP SEEDS

3

2 | SPICES Yay for no-cal flavor

boosters. Try red pepper flakes in hummus and cinnamon on fresh fruit.

8

3 | JERKY It satisfies salt cravings

and brings protein to boot.

4 | MEDJOOL DATES Perfect for

when you need a sweet fix.

5 4

8 | ROASTED CHICKPEAS

Nutritionists love ’em. Find them in well-stocked grocers.

Delish with apple slices, carrot sticks, and wholegrain crackers or on its own.

6 | NUT BUTTER

6

7 | OATMEAL Great for breakfast and the 3 P.M. slump. Oats are loaded with fiber, which helps you feel full and stay that way.

7

5 Soft tomatoes are pretty saucy already.

SEPTEMBER 2016

A throwback snack that satisfies. Buy the kind with no added sugar.

5 | APPLESAUCE CUP

Save Summer Produce on the Verge

Don’t let a little squish scare you off. Here’s how chefs work with fruits and veggies that are past their prime.

TOMATOES Do smoky sauce. Grill tomatoes (skins on), then simmer with sautéed onions, garlic, and red wine until thickened.

Puree and serve. —Chef Arturo Paz, of Cleo South Beach BERRIES Blend into a dressing with red wine vinegar and EVOO. —Chef Andrea Bucciarelli, of Sant Ambroeus West Village CORN Make a frittata. In a skillet, sauté kernels with onion, pour in whisked eggs, add feta, and bake at 325°F until it puffs (about 15 min). —Marissa Lippert, founder of Nourish Kitchen + Table

TO P : I L LU ST R AT I O N BY T H E E L L A P H A N T I N T H E R O O M . C E N T E R : E M I LY K AT E R O E M E R / ST U D I O D, FO O D ST Y L I N G BY K H A L I L H Y M O R E , P R O P ST Y L I N G BY A L M A M E L E N D E Z .

B OT TO M : S A B I N E S C H E C K E L /G E T T Y I M AG E S . S N AC K K I T S O U R C E S : C H R I ST Y H A R R I S O N , R . D.; A S H L E Y KO F F, R . D.; A B BY L A N G E R , R . D.

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COFFEE GROUNDS CAN SAVE A LIFE.

MIND YOUR MEDS

Prescription drug abuse kills more teens than heroin and cocaine combined.

So if you have expired or unused meds, conceal them in an undesirable place like used coffee grounds, and throw them in the trash.

Learn other ways to safely dispose of your meds at drugfree.org

© Partnership for Drug-Free Kids, a nonprofi t 501(c)(3) charitable organization.

Good Eating NEW BASICS

SALMON’S NEXT WAVE

With four fresh dishes that are all about flavor, you’ll crave what’s healthy like never before. Eggs and salmon hash? We want that breakfast for dinner.

FO O D ST Y L I N G BY M A R I A N A V E L A S Q U E Z AT B I G L E O P R O D U C T I O N S . P R O P ST Y L I N G BY S A R A H C AV E W I T H E H M A N AG E M E N T.C O M

R E C I P E S BY S U S A N S P U N G E N

PHOTOGRAPHED BY CHARLES MASTERS

Lemony Salmon Piccata recipe, page 96

Like the Italian dish, only with omega-3s.

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Good Eating NEW BASICS

Lemony Salmon Piccata PREP 15 min — COOK 10 min SERVES 4 4

½ ½ 3 2 3

¼ ¼

2 2 2

(6-oz) skinless salmon fillets tsp coarse salt tsp pepper Tbsp all-purpose flour Tbsp olive oil garlic cloves, minced cup dry white wine, such as sauvignon blanc cup lemon juice (from about 2 lemons), plus lemon slices for garnish Tbsp rinsed and drained capers Tbsp chopped parsley tsp unsalted butter

SEASON salmon with salt and pepper; dredge in flour in a shallow bowl, shaking off excess.

HEAT oil in a large cast-iron or nonstick skillet over mediumhigh heat. Cook fillets, turning once, until golden, about 2 min.

Reduce heat to medium, and add garlic; continue to cook, 1 min. Add wine, lemon juice, capers, and parsley; simmer over medium-low heat until fish is just cooked through, 5 to 6 min. Remove pan from heat. Add butter; stir until melted, about 30 sec.

Salmon perks up the protein (and delish) quotient of your egg-andspud combo.

GARNISH with lemon slices; top with sauce before serving.

413 cal, 26 g fat (6 g saturated), 39 g protein, 7 g carb, 1 g sugar, 0 g fiber, 483 mg sodium, 92 mg cholesterol per serving

Salmon Hash with Sunny-Side-Up Eggs PREP 15 min — COOK 30 min SERVES 4 8 2 1

WILD OR FARMED? Wild typically has fewer impurities, but any type of salmon is a healthy choice.

Aim for a total of 7 ounces every week.

SEPTEMBER 2016

½ ½ 1 2 3 4

oz small new potatoes Tbsp olive oil (1 ¼-lb) piece skinless salmon, in 2-inch chunks tsp coarse salt tsp pepper small red onion, coarsely chopped small bell peppers, coarsely chopped Tbsp chopped chives large eggs

PLACE potatoes in a small saucepan and add enough

cold water to cover by 2 inches; simmer over medium heat until tender, about 15 min. Drain and cut in half.

HEAT 1 Tbsp oil in a cast-iron or nonstick skillet over mediumhigh heat. Season salmon with ¼ tsp each salt and pepper. Cook in skillet, turning, until golden, 3 to 4 min. Transfer to a plate.

ADD potatoes to skillet, cut sides down. Cook over medium-high heat until golden, about 2 min.

Stir in onion, bell peppers, 2 Tbsp chives, and remaining ¼ tsp each salt and pepper. Cook, stirring, until vegetables are golden and tender, 4 to 8 min.

RETURN salmon to skillet.

Heat, stirring gently and letting salmon flake, until cooked through, about 1 min more.

Transfer everything to a bowl; loosely cover with foil.

WIPE skillet and add remaining Tbsp oil. Cook eggs over medium-low heat until whites are set, about 3 min, or to desired doneness. Divide hash among plates and top with eggs. Sprinkle with remaining Tbsp chives.

405 cal, 20 g fat (4 g saturated), 39 g protein, 15 g carb, 2 g sugar, 2 g fiber, 382 mg sodium, 250 mg cholesterol per serving

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Salmon Banh Mi with Spicy Mayo recipe, page 98

Tender marinated salmon in this Vietnamese sandwich is a perfect match for the crusty baguette and zingy pickled vegetables.

DROZTHEGOODLIFE.COM

Good Eating NEW BASICS

FROZEN OR FRESH?

Fiery salsa and cumin-flecked beans turn up the heat.

Frozen is less pricey and just as healthy. Thaw in a plastic bag submerged in cold water. In 10 min, it’s ready to cook and will keep a good texture, especially if roasted.

Salmon Banh Mi with Spicy Mayo PREP 20 min plus pickling time COOK 10 min SERVES 4

½ 4 1 2 3 1 3 3

¼ 2

¼

Tex-Mex Salmon Bowl PREP 15 min — COOK 10 min SERVES 4 1 3

avocado, cubed Tbsp lime juice (from about 2 limes) 4 garlic cloves, minced (keep each separate) ¼ cup chopped tomato 1 ½ tsp chopped and seeded jalapeño chile ¾ tsp coarse salt 4 (7-oz) skinless salmon fillets 1 Tbsp plus 1 tsp olive oil 1 ½ tsp ground cumin 1 (15.5-oz) can black beans, rinsed and drained 2 cups cooked brown rice

pro tip

HEAT 1 Tbsp oil in a large nonstick skillet over medium heat; add salmon. Cook until golden brown on bottom, about 4 min.

Turn, and continue until just cooked through but still pink in middle, 4 to 6 min more; transfer to a plate.

NO NEED TO WASH FISH BEFORE COOKING—IN FACT, IT WOULD RAISE THE RISK OF FOOD POISONING. SIMPLY COOK IT TO AN INTERNAL TEMP OF 145°F.

TOSS avocado with 1 Tbsp lime

FLAKE salmon; serve with rice, beans, and avocado salsa.

juice, 1 minced garlic clove, the tomato, jalapeño, and ¼ tsp salt.

Refrigerate, covered, until you’re ready to serve (up to 4 hrs).

545 cal, 19 g fat (3 g saturated), 49 g protein, 47 g carb, 2 g sugar, 12 g fiber, 698 mg sodium, 93 mg cholesterol per serving

SEPTEMBER 2016

STIR together vinegar, radishes, and carrot. Let pickle at room temperature for at least 20 min (or up to 1 ½ hrs).

TOSS salmon in a bowl with 1 Tbsp lime juice, 2 minced garlic cloves, 1 tsp oil, 1 tsp cumin, and ½ tsp salt until coated well.

REMOVE half of oil from skillet.

Add beans plus the remaining garlic clove, Tbsp lime juice, and ½ tsp cumin. Cook over medium heat until just warmed through, 1 min.

cup rice vinegar (unseasoned) radishes, thinly sliced carrot, thinly sliced (7-oz) salmon fillets with skin Tbsp low-sodium tamari or soy sauce tsp olive oil, plus more for baking dish garlic cloves, minced Tbsp mayonnaise tsp hot sauce (such as sriracha), or to taste small (or 1 large) whole wheat baguettes, halved lengthwise and toasted cup cilantro

PLACE salmon in a resealable bag and add tamari (or soy sauce), oil, and garlic. Let marinate at room temperature, 15 min. Heat broiler.

TRANSFER salmon, skin sides down, to an oiled baking dish.

Discard marinade. Broil 6 inches from heat until golden brown and cooked through, 9 to 10 min.

COMBINE mayonnaise and hot sauce; spread onto the 4 bread halves. Remove skin from fillets, place on 2 of the bread halves, and flake. Drain pickled vegetables; layer onto the fish. Top with cilantro and remaining 2 bread halves. Cut to make 4 sandwiches.

412 cal, 13 g fat (2 g saturated), 29 g protein, 46 g carb, 4 g sugar, 5 g fiber, 774 mg sodium, 50 mg cholesterol per serving

S O U R C E S : DAV I D C A R P E N T E R , M . D., D I R E C TO R , I N ST I T U T E FO R H E A LT H A N D T H E E N V I R O N M E N T, U N I V E R S I T Y O F A L B A N Y, N Y; A R C H I E M AG O U L A S , T E C H N I C A L I N FO R M AT I O N S P E C I A L I ST O F FO O D S A F E T Y I N S P E C T I O N S E RV I C E , U S DA ; G E R A R D V I V E R I TO, A S S O C I AT E P R O F E S S O R A N D D I R E C TO R O F S E A FO O D C U R R I C U LU M , C U L I N A RY I N ST I T U T E O F A M E R I C A , H Y D E PA R K , N Y

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Good Eating OZ PICKS

Eat Like Dr. Oz:

SUPERMARKET RIDE-ALONG

It’s not all kale and walnuts in the Oz fam’s grocery cart. Here’s how Lisa and I tackle the week’s most important chore.

P H O T O G R A P H E D B Y E M I LY K AT E R O E M E R

SHOPPING STRATEGIES

Grab your grocery list, then use these tips to navigate the aisles.

Have a healthy snack before you shop. Do that and there’s

a chance you’ll purchase 25% more produce, according to one study.

Model your cart after a wholesome plate. Fruits and

veggies should take up twice as much space as protein and whole grains combined.

(And treats should take up the tiniest space of all.) If you buy your food this way, it’s easier to eat this way.

Give it the ol’ up and down.

Some companies pay stores to place their products at eye level. Look above and below to see if there’s a better-foryou item (or the same thing for a lower price).

Be a skimming sleuth. Label

reading is important, but if I’m in a rush, I look directly at the ingredients list.

Choose self-checkout. It’s

often more streamlined, so head there to avoid running the gauntlet of lastminute junk food grabs.

SEPTEMBER 2016

OUR FAVORITE FALL FRUITS AND VEGGIES

You guessed it: We spend most of our shopping time in the produce section. Here are five seasonal picks we’re loving right now. Get ’em while they’re fresh.

Whole Beets In the purple part, you’ll find anti­ inflammatory compounds that may lower your risk of heart disease. But don’t skip the leaves.

They’re full of vita­ min K, and so tasty cooked and mixed into quinoa salads.

Rainbow Carrots They’re more than just pretty—the various colors have different anti­ oxidants that can help fight disease.

The purple ones contain a flavonoid linked to DNA health, and nutrients in the yellow ones may help your eyes.

ST U D I O D. FO O D ST Y L I N G BY K H A L I L H Y M O R E

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OUR GO-TO CONVENIENCE FOODS

Salmon in a Pouch

Pre-peeled HardBoiled Eggs

Don’t overlook these bags sold near canned tuna.

Stash them in your desk drawer for a busy-afternoon lunch with plenty of omega-3s.

Great when you’ve got no time to boil water. (Those days happen.) Add one to almost anything (salad, a grain bowl, even toast) for a filling meal.

Frozen Stir-Fry Vegetables

Refrigerated Whole Wheat Pizza Dough

Right up there with the fresh kind, nutritionally.

Steam them in a bit of water to avoid mushiness, then panfry them with protein and a lowsugar sauce.

You can choose exactly what goes on top—so load it up with veggies.

Warm pizza topped with freshly dressed salad is a revelation.

Fast-Cooking Grains

Frozen Veggie Burgers

Quickie brown rice for the win. FYI: These grains take less time only because they’ve already been precooked and dried.

Tasty on a wholegrain bun with plenty of veggies piled on top. Check the label for real food ingredients— Dr. Praeger’s and Amy’s make great ones.

Turnips

P R O P ST Y L I N G BY A L M A M E L E N D E .

S O U R C E : C A R O L I N E K AU F M A N , R . D. N .

Kiwis These fuzzy fruits help you feel full.

(Thank you, fiber.)

They’re more lowmaintenance than they look: Just halve one and scoop it out with a spoon.

Three reasons to love these roots: (1) Refrigerated, they can last for a few weeks. (2) They’re delicious roasted.

(3) If you blend them and mix them with mashed potatoes, you wind up with a dish that’s lower in carbs and calories but just as creamy.

Fresh Figs They taste like nature’s candy, but figs have serious nutritional cred. Two big ones net you nearly 4 grams of fiber and ring in at under 100 cals. Tasty in salads with goat cheese or on yogurt.

DROZTHEGOODLIFE.COM

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THE WEIGHT IS OVERÉ Finding it more difficult to lose weight as you get older? A sensible diet, commitment to exercise and Life ExtensionÕs AMPK Activator can help you start losing weight and gaining confidence.

Flip The Switch With AMPK The enzyme called AMPK serves as a “master switch” to regulate cellular metabolic activity — signaling cells to start burning, not storing, calories. Life ExtensionÕs AMPK Activator increases AMPK enzyme activity, helping to promote healthy blood sugar levels already within normal range and weight loss, while also helping to reduce abdominal fat storage. AMPK Activator is derived from plants and is non-GMO.

Order 1-855-894-4928 toll-free www.LifeExtension.com/AVH627A This supplement should be taken in conjunction with a healthy diet and regular exercise program. Individual results are not guaranteed and results may vary.

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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.

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FO O D ST Y L I N G BY M A R I A N A V E L A S Q U E Z AT B I G L E O P R O D U C T I O N S . P R O P ST Y L I N G BY S A R A H C AV E W I T H E H M A N AG E M E N T.C O M

Unearth that wedding gift!

Waffles don’t have to be sugar-laden.

Ours go savory, deliciously.

USE THIS KITCHEN GEAR FOR GOOD Think your waffle iron and panini grill are exclusively for carbo-loading? We taught some classiccookware offenders nutritious and tasty new tricks.

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

There’s an entire carrot in each fiber-rich waffle—and not a smidgen of sugar or butter.

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CLASSIC TOOL

WAFFLE IRON

HEALTHY HACK

Carrot Fritters These vitamin A-rich treats tout a peppery kick with a hit of mint. Eat them plain or with eggs or greens.

PREP 15 min — COOK 15 min MAKES 4 waffles 2

½ 1

¼ ½ ¼ 1 1

cups (8 oz) bagged grated carrots (or 4 carrots, shredded) tsp coarse salt Pinch of black pepper large egg, beaten cup 2% milk cup grated Parmesan cheese cup whole-grain flour (such as white whole wheat or spelt) heaping Tbsp shredded mint tsp chopped thyme or oregano Pinch of red pepper flakes

CLASSIC TOOL

PANINI GRILL

HEALTHY HACK

Collard Wraps

SEASON carrots in a bowl with salt and black pepper; toss well. In a separate bowl, whisk together egg, milk, Parmesan, flour, herbs, and red pepper flakes. Add to carrots and combine thoroughly.

PREPARE a nonstick waffle iron according to manufacturer’s instructions. Spoon some batter into each section of the iron and cook until browned and crisp, 3 to 4 minutes.

126 cal, 6 g fat (2 g saturated), 7 g protein, 12 g carb, 3 g sugar, 2 g fiber, 484 mg sodium, 56 mg cholesterol per waffle

Got leftover rice, meat, veggies—or practically anything? Then you have the makings of a fantastic, high-antioxidant panini.

PREP 10 min — COOK 20 minutes SERVES 4 4 12 8 1 4

did you know RAW CARROTS ARE A TERRIFIC SNACK, BUT THEY RELEASE EVEN MORE ANTIOXIDANTS INTO YOUR BODY WHEN THEY’RE COOKED.

SEPTEMBER 2016

large collard greens leaves, about 9x12 inches each oz (½-inch slices) turkey or cooked chicken tomato slices avocado, quartered and sliced lengthwise slices cheddar cheese Coarse-grain mustard, sriracha, pesto, mango chutney, or other condiment (optional) Olive oil, to brush on leaves

BRING a pot of water to a boil.

Fill a large bowl with ice water.

Break off the thick stems from collards, leaving the leafy portions intact. Boil leaves until bright green and pliable, about 1 ½ minutes. Submerge in ice water bath. When cool, pat dry.

LAY leaves on a work surface.

Divide turkey, tomato, avocado, and cheese equally among the four leaves. Add a dollop of mustard (or other condiment, if using). Roll each leaf up like a burrito, with sides folded in.

Lightly brush surface with oil.

(You can store these in the fridge until you’re ready to cook, up to 1 hour.)

COOK each wrap on a panini grill, seam side facing up, until grill marks appear, cheese has melted, and sandwich is heated through, about 5 to 6 minutes. Wipe off grill between sandwiches.

312 cal, 20 g fat (7 g saturated), 24 g protein, 12 g carb, 5 g sugar, 5 g fiber, 982 mg sodium, 65 mg cholesterol per serving

105

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Every batch of these whole-grain cuties pops out of the oven bubbling with natural fruity sweetness.

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106

CLASSIC TOOL

MUFFIN TIN

HEALTHY HACK

Mini UpsideDown Cakes Customize your batch! Want vitamin C? Load up on berries.

A touch more fiber? Add apples.

PREP 12 min — COOK 20 min MAKES 6 2 3

1

¼ 1

½ 1 1

¼

Tbsp butter, melted (or neutral vegetable oil, such as canola), plus more for greasing Tbsp pure maple syrup or honey Assorted fruit (raspberries, blackberries, grated apples, diced peaches) ripe banana, mashed cup 2% milk large egg, beaten tsp pure vanilla extract cup whole-grain flour (if buckwheat, use ½ cup with ½ cup of another flour) tsp baking powder tsp coarse salt

CLASSIC TOOL

PIE PLATE

HEALTHY HACK

Great Greens Tart Each savory, satisfying slice is under 300 calories and loaded with vitamin A, potassium, and calcium.

HEAT oven to 350°F. Lightly butter a 6-cup muffin tin. Put ½ tsp syrup in each cup. Fill each one-third full with assorted fruit. Set aside.

COMBINE banana, milk, egg, vanilla, butter, and remaining 2 Tbsp syrup, stirring with a fork.

PREP 15 min — COOK 50 min SERVES 6

WHISK together, in a separate bowl, flour, baking powder, and salt. Pour wet mixture into dry mixture, stirring with a spoon or rubber spatula until just combined.

1 1 3 1 3 4

DIVIDE batter among cups. Set on a rimmed baking sheet. Bake until cakes rise and a toothpick comes out dry, 20 to 25 min.

LOOSEN edges with a knife. Place a

cool rimmed baking sheet on top, and invert tin, so the batch gently falls out. Serve warm.

181 cal, 6 g fat (3 g saturated), 5 g protein, 26 g carb, 11 g sugar, 3 g fiber, 159 mg sodium, 45 mg cholesterol per cake

bright idea CAKES KEPT IN THE FRIDGE TASTE JUST BAKED WHEN MICROWAVED COVERED FOR 30 SECONDS. WARM FROZEN ONES FOR 90 SECONDS.

4

¼ ¼ 6

large bunch Tuscan kale large bunch Swiss chard Tbsp olive oil tsp coarse salt small leeks, in ¼-inch slices oz ricotta salata or feta cheese, crumbled large eggs tsp black pepper cup 2% milk slices whole-grain bread, crusts removed

HEAT oven to 350°F. Strip kale and chard leaves from stems, keeping leaves separate and reserving only chard stems.

Chop stems into ½-inch pieces.

HEAT 1 Tbsp oil in a large skillet

over medium-high heat. Add kale and ¼ tsp salt. Cover and cook, tossing occasionally, until wilted, 2 to 3 minutes. Transfer to a bowl, and let cool slightly. Repeat with 1 Tbsp more oil, the chard leaves, and another ¼ tsp salt, then add to bowl with kale.

Add 2 tsp oil, the chard stems, leeks, and ¼ tsp salt to the skillet; cook, covered, until softened, 6 to 8 min. Remove from heat.

CHOP kale and chard leaves coarsely; return to bowl. Add stem mixture and cheese; toss.

Beat 2 eggs; toss with greens.

Season with pepper.

BRUSH a 9-inch pie plate with remaining tsp oil. Beat the other 2 eggs with milk. Cut bread into triangles and dip, one at a time, into egg-milk mixture. Line pie plate with soaked bread, going around rim (triangle points up, extending past rim). Fit the rest of the bread in bottom of plate.

PILE greens mixture on top, and sprinkle with remaining ¼ tsp salt. Bake until bread is golden and pie is heated through, 32 to 35 min. Serve immediately.

286 cal, 17 g fat (5 g saturated), 14 g protein, 25 g carb, 5 g sugar, 3 g fiber, 960 mg sodium, 145 mg cholesterol per serving

YOGURT MAY HELP... ...Improve blood pressure.

...Strengthen bones.

One cup covers roughly a third of your recommended daily calcium intake. Some brands are also fortified with vitamin D, which helps you absorb the mineral.

Its potassium content (there’s more in a cup than in a small banana) could be why.

!

O Y Y E H ...Calm digestive issues.

Healthy bacteria in many yogurts (labeled “live and active cultures”) may ease irritable bowel symptoms and keep food moving smoothly through the GI tract.

...Lower type 2 diabetes risk.

A serving a day was associated with an 18% lower chance of getting the disease, according to a 2014 Harvard study— possibly because its probiotics help soothe inflammation and balance blood sugar levels.

SEPTEMBER 2016

109

We ♥ yogurt—its health bona fides and that tart, creamy wow. Get to know this wonder food, then spoon it, swap it, swirl it every which way.

BY CA R A B I R N BAU M P HO T O G R A P H E D BY PAT R IC I A H E A L

for holding up traffic in the yogurt aisle lately, but it’s an exciting place to be! Taking a cue from yogurt-loving countries the world over, Americans have turned a fringy health food into a scrumptious staple. In this new golden age, grocery store standards topped with strawberry and banana are now joined by those decked out in exotic fruits, earthy vegetables, and even sea salt and spices.

Wondering what yogurt actually is? At the most basic level, it’s milk fermented with bodyboosting bacteria like Streptococcus thermophilus and Lactobacillus bulgaricus. (Many brands add bonus strains, too, like L. acidophilus and bifidus— both backed by some promising health data.)

These bugs produce enzymes, including ones that can digest lactose, which is why people who can’t drink milk still might enjoy yogurt. At the

FO O D ST Y L I N G BY A L I S O N AT T E N B O R O U G H . P R O P ST Y L I N G BY L I N DA H E I S S AT WA LT E R S C H U P F E R M A N AG E M E N T

EXCUSE US

DECODE THE LABELS 100% Grass-Fed

This ensures that no grain is fed to the cows. The resulting yogurt has a subtly grassy taste and extra omega-3s.

Vegan

Made from almond, coconut, or soy milk, these yogurts can provide probiotic benefits similar to their dairy counterparts. They also offer calcium, and soy yogurt has decent protein, too.

end of the process, you’ve got something thick, rich, and tangy. Voilà! The milk has transformed into plain yogurt.

But in the right hands, that “plain” flavor tastes anything but. With a slew of alterna-milk varieties and the revival of old-world yogurtmaking techniques, a cup of the unadulterated white stuff carries plenty of delicious nuance. Plain Greek yogurt, for instance, is strained to remove much of the whey, for a tangier, thicker (not to mention more protein-rich) fix than regular yogurt. Whatever type you choose, yogurt is great straight or as a delicious starting point for classic and bold toppings alike. (Find all kinds of inspiration on page 111.) And yogurt cooks up just fine in recipes for everything from sauces to desserts.

A food that both chefs and dietitians can get behind? Believe it.

Fat

Nonfat comes with the least calories but may have more sugar. So don’t fear the fat! A bit (2%) can be worth it.

Goat Milk

It’s nutritionally similar to regular cow’s-milk yogurt but tends to be extra tangy.

2% fat

R Y FO D A E R H F R ES S? IDEA THE TURNGE. PA

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110

NOW SPOON THIS ★

OUR TASTE TEST WINNERS

★ SWEETEST SURPRISE

Wallaby Organic Purely Unsweetened Yogurt with Peaches This fruit-tastic cup gets all its yum factor from peaches, not added sugar. ★ MVP

Fage Total 2% Plain Greek Yogurt Where would we be without this go-to? The velvety, tried-and-true Greek yogurt is a longtime staple among our staffers.

Even at 2% milk fat, it’s still crazily luscious. ★ DREAMIEST NONFAT

★ SAVORY FAVE

Blue Hill Carrot Yogurt Yes, carrot; we were wary too. But this veggie-based creation hits brand-new levels of delish. Think of the best veggie bisque you’ve ever had—this is that, plus probiotics. ★ LOOK, NO SPOON!

Siggi’s Low-Fat Squeezable Yogurt Tube in Blueberry The next best thing to a yogurt IV, in our opinion.

It’s deeply satisfying, and tastes like real blueberries. (Not always a given in the world of fruitflavored foods.)

Dannon Oikos Plain Greek Nonfat Yogurt It may be fat-free, but there’s nothing diet-y about this silky pick. It’s perfectly tart and an excellent sour cream sub. ★ WHOLE-MILK HERO

Organic Valley Grassmilk Plain Whole Milk Yogurt Holy wow, is this stuff fresh tasting. The top layer of cream gives it more luscious heft than your average non-Greek.

SEPTEMBER 2016

★ FOR DESSERT ONLY

Noosa Yoghurt Salted Caramel Treat yo’self to this decadence. It’s as heavenly as ice cream.

2 1

Ultimate Bagel Cucumber + smoked salmon + dill + sesame seeds + horseradish

1

2

Fiery Flapjacks Toasted pecans + chili powder + maple syrup 5

3

Buffalo Blend Celery + radish + scallion + hot sauce 4

D S IL W MBO CO

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3

6

Black Forest Dried cherries + cacao nibs + toasted sliced almonds

8

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Indian Inspo Mango chutney + scallion + roasted spiced chickpeas

TY S UI SIC R F AS CL

7

Autumn Harvest Apple + pumpkin pie spice + granola

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Greek Goddess Grape tomatoes + olives + red onion + basil + olive oil

6

What a Gem Pomegranate juice and seeds + orange segments + walnuts 9

Peachy Keen Peaches + dates + pecans + toasted coconut flakes

10

10

Banana Cream Pie Banana + cocoa powder or cacao nibs + crumbled graham cracker

9

DROZTHEGOODLIFE.COM

112

1

SWAP STAR Got yogurt? Then you can forget about cream and other high-fat dairy ingredients in saucy main dishes, silky desserts, and yummy snacks. The taste is just as good but with fewer calories and a lot more nutrients.

R E C I P E S BT L OR I P OW E L L

Yogurt “Panna Cotta” with Strawberries PREP 25 min plus chilling time COOK 10 min SERVES 4

To unmold, dip the ramekin in hot tap water for 15 seconds, dry, then run a knife along the edge. Invert onto a plate.

1 cup whole milk 1 ½ tsp plain unflavored gelatin 2 Tbsp plus 1 tsp honey ½ tsp pure vanilla extract ¼ tsp lemon zest, plus 2 tsp lemon juice 2 cups plain whole-milk Greek yogurt ½ cup chopped strawberries 2 tsp sliced almonds, toasted HEAT milk in a saucepan over low heat until hot (do not boil).

SEPTEMBER 2016

Remove from heat and sprinkle in gelatin; let stand, 5 min.

Return to low heat and bring just to a simmer, whisking constantly until gelatin is dissolved, about 2 min. Remove from heat and whisk in 2 Tbsp honey, the vanilla, and zest.

Let cool, 10 min. Place yogurt in a bowl; stir in milk mixture.

DIVIDE among 4 (½-cup) ramekins or bowls. Refrigerate until set, 2 hrs (or up to 1 day).

TOSS berries with lemon juice and (if the fruit needs sweetening) 1 tsp honey. Cover; refrigerate until ready to serve.

TOP custard with fruit mixture and almonds before serving.

242 cal, 14 g fat (10 g saturated), 11 g protein, 19 g carb, 18 g sugar, 1 g fiber, 61 mg sodium, 26 mg cholesterol per serving

2

SMOOTH MOVES 3

DR. OZ SAYS...

I grew up on ayran, a chilled yogurt beverage; it’s my standard order at Turkish restaurants.

For a tart drink you can pick up at the grocery, try kefir—it’s fermented differently but just as refreshing.

Try our yogurt swaps to turn “sometimes” foods into nutritious “go for it” treats.

1.

Switch out

heavy cream

for yogurt in this dreamy “panna cotta” with strawberries.

2.

Yogurt replaces

sour cream

in our one-pan chicken with a velvety herb sauce.

3.

Forget

cream cheese.

DIY yogurt cheese tastes more interesting on toast with cool toppings.

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

4

4.

A bright and satisfying Caesar potato salad has no mayo, only yogurt.

DROZTHEGOODLIFE.COM

114

DIY Yogurt Cheese on Toasts PREP 5 min plus draining time MAKES about 3 cups

This delicious soft cheese has less fat and a tad more tang than your typical cream cheese spread. Best of all, it’s a natural with an array of sweet and salty toppings.

1

quart plain whole-milk Greek yogurt Whole-grain toasts or crackers Toppings of your choice: pesto, honey, freshly ground pepper, chopped pistachios or walnuts, mango chutney, chopped scallions

LINE a large sieve with 3 lay-

ers of cheesecloth and set it over a large, deep bowl. Place yogurt on cheesecloth, and fold ends of cloth up and over yogurt. Top with a small plate, and weigh it down with a large canned good (or something similar). Refrigerate, letting liquid drain into bowl, 3 hrs.

REMOVE can and plate, and

unfold cheesecloth. Transfer what is now your cheese to an airtight container, and refrigerate until ready to serve (up to 1 week). Discard liquid.

SERVE cheese on toasts with toppings of your choice.

95 cal, 8 g fat (6 g saturated), 5 g protein, 1 g carb, 1 g sugar, 0 g fiber, 11 mg sodium, 13 mg cholesterol per ¼-cup serving of cheese

Caesar Potato Salad PREP 15 min — COOK 18 min SERVES 4

One-Pan Chicken with Yogurt-Herb Sauce PREP 15 min — COOK 15 min SERVES 4

Use whole-milk yogurt— it’s more stable than low-fat when heated.

4

(4-oz) boneless, skinless chicken cutlets, ¼-inch thick or less ¾ tsp coarse salt ½ tsp pepper 2 ½ Tbsp all-purpose flour 3 Tbsp olive oil 1 cup sliced mushrooms 2 leeks, white and pale green parts, sliced, rinsed 1 ½ tsp dry mustard ⅓ cup low-sodium chicken broth 1 cup plain whole-milk yogurt 1 Tbsp chopped tarragon SEASON chicken with ½ tsp salt and ¼ tsp pepper. Dredge in flour in a bowl; shake off excess.

HEAT 1 ½ Tbsp oil in a nonstick skillet over medium-high heat.

Cook chicken, turning, until golden and cooked through, 6 to 8 min. Transfer to a plate.

ADD remaining 1 ½ Tbsp oil to skillet. Reduce heat to medium; cook mushrooms and leeks with the last ¼ tsp salt and pepper, stirring until golden and tender, about 4 min. Reduce heat to low. Add dry mustard; stir until smooth.

Add broth and scrape browned bits from pan; cook, 30 sec.

REMOVE pan from heat; mix some sauce into yogurt to warm it. Then stir yogurt and tarragon into sauce off heat until smooth. Spoon sauce over chicken.

318 cal, 16 g fat (3 g saturated), 30 g protein, 13 g carb, 5 g sugar, 1 g fiber, 455 mg sodium, 91 mg cholesterol per serving

SEPTEMBER 2016

HOW HEALTHY IS FROZEN YOGURT?

Avoid overcooking the potatoes and you’ll serve up a salad with just the right amount of bite.

12

½ 3 2 1 1 1

½ ¼ ½ 1

½ 2

oz small red baby potatoes tsp coarse salt, plus a pinch Tbsp plain 2% Greek yogurt Tbsp Parmesan cheese Tbsp lemon juice tsp extra-virgin olive oil garlic clove, minced tsp anchovy paste (optional) tsp Worcestershire sauce tsp pepper cup chopped romaine cup chopped baby kale Tbsp chopped red onion

COVER potatoes with cold water by 2 inches in a pot, and season with ½ tsp salt. Bring to a boil over high heat, then simmer over medium heat until just tender, 15 to 18 min.

Drain, and rinse under cold water until cool. Halve potatoes (or quarter if large).

WHISK together yogurt, Parmesan, lemon juice, oil, garlic, anchovy paste (if using), Worcestershire sauce, pepper, and a pinch of salt in a big bowl. Add potatoes, romaine, kale, and onion, and toss to combine.

106 cal, 2 g fat (1 g saturated), 4 g protein, 18 g carb, 1 g sugar, 2 g fiber, 157 mg sodium, 3 mg cholesterol per serving

Pretty healthy—if you shop right.

When we compared ½ cup of regular vanilla yogurt with ½ cup of frozen vanilla yogurt (same brand), we found they had about the same amount of calcium and protein. The frozen even packs some probiotic power.

So if you don’t mind the few grams of extra sugar (19 instead of 15) and a few extra calories (100 instead of 85), it’s not a shabby choice. Keep portion size in mind, and remember: Brands vary, especially when it comes to calories, and some might skip the probiotics.

Look for the label “live and active cultures.” Also, avoid gooey, sugary toppings, and reverse your ratio at the yogurt shop: Fill your cup with fruit, and top it with a swirl of the frozen stuff. It’s a feel-good way to get your fix.

S O U R C E S : M AT T H E W C I O R B A , M . D., A S S I STA N T P R O F E S S O R O F M E D I C I N E , WA S H I N GTO N U N I V E R S I T Y I N ST. LO U I S ; D E N N I S S AVA I A N O, P R O F E S S O R O F N U T R I T I O N S C I E N C E , P U R D U E U N I V E R S I T Y; C O N N I E D I E K M A N , D I R E C TO R O F U N I V E R S I T Y N U T R I T I O N , WA S H I N GTO N U N I V E R S I T Y I N ST. LO U I S ; L AU R I W R I G H T, P H . D., A S S I STA N T P R O F E S S O R O F N U T R I T I O N , U N I V E R S I T Y O F S O U T H F LO R I DA , A N D S P O K E S P E R S O N , T H E AC A D E M Y O F N U T R I T I O N A N D D I E T E T I C S ; C H E RY L ST E R N M A N R U L E , AU T H O R , Y O G U RT C U LT U R E ; J A N E T F L E TC H E R , AU T H O R , Y O G U RT: SW E E T A N D S AV O RY R EC I P E S F O R B R E A K FA ST, LU N C H , A N D D I N N E R

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September

OZ NEWS: LIVING

5 THINGS WE JUST LEARNED

ST U D I O D. P R O P ST Y L I N G BY M E G U M I E M OTO AT A N D E R S O N H O P K I N S

Turn for More

Shh. Take it easy.

We’re talking to you, owners, because pets pick up on your emotions. So if you’re stressed out about a vet visit, he will be too.

HOME LIFE

1 Vets Learn New Tricks

Your dog doesn’t have to be a scaredy-cat at his next checkup. This year, more than 1,200 animal docs and their staffs have signed up for training in Fear Free, a soothing treatment style developed by famed veterinarian Marty Becker. It uses science-backed calming techniques and pet-friendly decor to ensure lots of tail wagging and purring. (Becker’s team even created a heated, nonskid exam table with stairs pets can climb. Genius.) See fearfreepets.com for certified vets near you.

Quick Live-Well Updates PHOTOGRAPHED BY JEFF HARRIS

OZ NEWS

2

4

IT PAYS TO EAT VEGGIES

A cool thing that’s happening: Some life insurance companies are hoping to make it easier (and cheaper) to eat healthy. Participants of John Hancock’s Vitality program can get $50 in discounts each month when they bag good-for-you foods at Walmart or other stores, and score points that lower their premiums. Other life insurers may soon do the same, says Jennifer Fitzgerald, cofounder and CEO of the digital insurance brokerage PolicyGenius. Still, she says, when it comes to insurance, don’t just look for the bells and whistles. “Shop around for a reputable company that’s going to give you the best rate, and know the ins and outs of your contract.”

3 Sleep Well in a New Place Find it hard to snooze during your first night of vacation?

Blame your cautious mind. After measuring the brain activity of 35 people while they dozed in a lab, researchers found that on the first night in a strange place, half of the brain seems to stay alert, watching out for trouble. To really relax while you’re away, try bringing along a familiar item, like a pillow.

Billy, Barry, Brian—D’oh! Don’t worry if you can’t keep your kids’ names straight or mix up your siblings’; you’re not losing it. In fact, misnaming is totally common and predictable, says a Duke University analysis of some 1,700 people. We particularly tend to mix up those in the same relationship category or names that sound alike.

5

SEPTEMBER 2016

Apparently, Cheaters Do Win Next time you’re working toward a goal, like saving money or training for that 5K, try adding a few scheduled breaks into your routine. Researchers compared people who followed a nose-to-the-grindstone plan for reaching a goal with those who planned occasional “cheat days,” and found that the built-in breaks helped folks stay motivated.

The key words, though, are scheduled and few. You don’t want to undo all your hard work!

Check our site for Dr. Oz’s Day-Off Diet—it’s all about built-in breaks.

F R O M TO P : I L LU ST R AT I O N BY T H E E L L A P H A N T I N T H E R O O M ; J I M W E ST/A L A M Y; 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 M E G U M I E M OTO FO R A N D E R S O N H O P K I N S

118

SLEEP IS BACK IN SESSION. DONÕT LET THE BACK-TO-SCHOOL CHAOS KEEP YOU UP ALL NIGHT. Natrol¨ Melatonin, the #1 selling melatonin brand in America,* is the 100% drug-free way to fall asleep faster and stay asleep longer, so you can wake up refreshed and ready to ace the Back-to-School madness.

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Nielsen xAOC, 52 weeks ending 5/21/16 This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ©2016 Natrol LLC.

Home Life TRANSFORMED!

HOW TO GET WELLTHY It’s that happy feeling when you’re flush in wallet and well-being. Meet three women who found their body-andbank-balance sweet spot, then get ready to claim your own.

A S T O L D T O S A N DY M . F E R N Á N D E Z

Anyone who has ever experienced stomach-churning worry about bills, debt, retirement, or all of the above knows that our financial and physical lives are connected. But experts say there’s an upside: Getting your bucks in a row can nudge you to make better health decisions—and vice versa. In other words, when you develop good habits in one area, you often end up applying them to the other, says Ric Edelman, a financial advisor and author of The Truth About Money.

It makes sense when you think about it, explains Carolyn McClanahan, a Jacksonville, FL, financial planner who was an urgent-care doctor before she went from stitching up patients to drawing up budgets. The same mind-set that pushes someone to, say, invest in her 401(k) may also drive her to work out. “Both health and wealth depend on consistency, attention, and balance,” McClanahan says. “They both prompt you to ask, How can I live the most fulfilling life now, and make certain I’m going to be OK in the future?”

If you’ve wandered off track with either—nearly everyone gets a little liberal with the plastic or pastries sometimes—take inspiration from these three women. Each of them turned a challenge in one area into a triumph in both.

SEPTEMBER 2016

Stronger than she knew

Elizabeth used the same strategy to fix her finances and win at weight loss.

“I paid off $130K— and lost 130 pounds.”

Elizabeth Benton, 33 | Portsmouth, NH

For as long as I can remember, I’ve struggled to lose weight— and usually in not-so-healthy ways. Like the time I spent two months eating nothing but protein shakes and chicken broth.

Or when I followed my idea of a low-cal plan: filling up on fat-free ice cream and sugar-free cookies. When I went off to college in 2001, I weighed more than 300 pounds and was obsessed with finding the perfect diet, one that would help me ditch the extra weight for good. So I gave up a scholarship in Greek and Latin, and switched my major to nutrition. To pay for it, I took out a bunch of loans, and then more when I went to grad school. By the time I landed my first job as a nutrition educator, I was still obese—I hadn’t found the magic weight-loss bullet I’d been searching for. On top of that, I was up to my eyeballs in debt: I owed $130,000, and made about $37,000 a year.

Fast-forward to 2009. I’d just gotten married and bought a house. Between the mortgage and our set of his-and-her student loans, there wasn’t much money left over, though my husband at

J I L L I A N C L A R K . H A I R A N D M A K E U P BY J A D E B U C H A N A N . I N S E T P H OTO C O U RT E S Y O F E L I Z A B E T H B E N TO N

120

C O U RT E S Y O F VA L E R I E L A R E N N E

121

the time and I both had good jobs.

That’s the thing about debt—it sucks up your resources, even if you make a decent living. While my friends would do fun stuff like travel, I felt as if all I ever did was work to pay off bills.

Around then, I came across a book by financial expert Dave Ramsey. He believes that in order to escape the grip of debt, you have to be as focused as a gazelle when it’s dodging a predator.

That really spoke to me, and I immediately looked for places to scale back.

I trimmed our cable and cellphone plans, and started packing lunch instead of buying it. If someone sent me $50 as a birthday gift, it went toward our debt. If I got a raise, it went toward our debt. We tackled the smallest bills first, to gain momentum, and in less than two years, we were able to pay off close to $130,000.

As I turned my finances around, I had an epiphany about my years of yo-yo dieting. All my life, I’d told myself I couldn’t lose weight because I’d never been able to commit to a plan.

But I’d just seen how single-minded I could be! I realized that the real problem was how I alternated between extreme deprivation and extreme indulgence. I decided to take on weight loss in the same way I’d attacked debt, starting small and building up momentum. First, I gave up Chik-fil-A; then I gradually shifted to eating healthier foods. Also key: I vowed to get off my butt and start moving. I bought a treadmill, and later hired a personal trainer to help keep me accountable.

For years, I’d struggled with my weight.

Today, I’ve lost a total of 130 pounds.

I would never have imagined it, but paying off debt helped me to address the biggest health challenge of my life.

“As a cancer patient, I spent like there was no tomorrow—but there was!”

Valerie Murray Larenne, 48 | Irvine, CA

I remember thinking around my 40th birthday, OK, now I need to get a mammogram. But it wasn’t at the top of my priority list, and a year rolled around before I scheduled an appointment.

Right before I went in to see my doc, I felt this funny aching in my breast. By the end of the month, I’d learned that I had stage III cancer, so aggressive it had spread to my lymph nodes.

I was a single parent, and my first thought was of my 5-yearold son. Even before my diagnosis, I’d gotten our financial documents in place: a will, a trust, enough life insurance. It was comforting to know that, no matter what, he would be taken care of. I was luckier than a lot of people too—I had a government job with great benefits, so my diagnosis wasn’t financially devastating. In the end, I had seven months of chemotherapy, a mastectomy, and a lymphadenectomy, and I paid less than a thousand

No price tag on happiness

What you’ll mostly catch Valerie splurging on these days: mommyand-me time with her son, Jordan.

DROZTHEGOODLIFE.COM

Home Life TRANSFORMED!

dollars out of pocket for treatment.

But my illness was expensive in other ways. Cancer is sad, painful, and terrifying. I had moments of real despair— which I dulled with shopping. Before I got sick, I had excellent credit, even though I wasn’t superdisciplined about paying off my balances every month.

With cancer, however, my attitude became, I don’t know if there’s a tomorrow, and you can’t take it with you! I splurged on trips, clothes, wigs, perfume, and anything else I thought would make me feel good. I treated my family, too: For my son’s birthday, I could’ve bought him a bike that cost $100, but I got the $500 model instead.

I was exhausted from treatment, but I responded well to it and went into remission. The worst seemed to be over. That triggered another spurt of spending. Life is short, I thought, and I’m going to enjoy it!

By the end of 2014, I was embarrassed to find myself $20,000 in debt.

By then I’d remarried, and I didn’t want to tell my husband that I was in over my head. I knew he’d want to help, but I considered it my responsibility, so I quietly resolved to pay it off.

I took advantage of my excellent credit and transferred my balance to 0% interest cards. I also found a website, ReadyForZero, that helped me figure out a repayment plan. And aside from the basics, I stopped spending money. No more big trips. No new clothes. It worked: Through a year of scrimping, not only did I pay off the debt, but I also acquired much better spending habits. If I want a new blouse, I’ll treat myself—within reason—but I refuse to carry balances anymore.

What I discovered is that I have enough. I don’t need new clothes or fancy vacations when I have my health.

SEPTEMBER 2016

Bye-bye, anxiety

Aja can spend more worry-free time with her husband, Kelvin, and their kids now.

“Debt was my panic trigger.”

Aja McClanahan, 36 | Chicago, IL

When I was 20, I ended up in the hospital with a racing pulse and thumping chest. I thought I was having a heart attack, but the doctors gave a different diagnosis: panic attack. Over the next few years I would have several. At first, I didn’t think to connect the anxiety with money, though I’d been stressed about debt ever since I took out my first college loan, and my attacks continued as my bills grew—eventually, my husband and I owed $120,000 in student loans, car loans, and credit cards. But once we got the debt under control and I could literally breathe more easily, I realized it had been terrible for my health.

Our money troubles had started to snowball while my husband was working as a postal carrier and I stayed home with our daughter, doing small jobs on the side. We thought we could get by with one steady income, but we had no idea how to handle our finances. We were renting a big house, and both had nice cars, yet whenever I went to the grocery store, I’d find myself wondering, Will my card go through? One day, my husband came home from taking the rent check to our landlord—who was only in his thirties—and said, “How come he owns two houses, and we’re just paying him rent?” Together we decided to tackle our debt.

We moved in with my mom for a while to cut expenses. I also started keeping a budget and took on extra work to make a bigger dent in our bills. Looking back, that’s really when my anxiety attacks stopped—once I was clear about what I could spend and had a plan to fix things. That’s not to say that our progress was easy. After I started my own marketing business, we added a little debt. And when my second daughter was born, our payments slowed. But by 2013, we had $19,000 left to pay off—most of it from an old student loan of my husband’s. I called the school we owed and told them we could settle the debt—if they’d let us just pay the $3,700 principal. They agreed! It’s true that money can’t buy you happiness, but I found peace of mind when I got my finances together—and that’s priceless.

C O U RT E S Y O F A J A M C L A N A H A N

122

HOW TO CRACK THE WELLTH CODE When financial planner Carolyn McClanahan hung out her shingle in 2005, she was already used to doling out life-changing advice, thanks to her first career as an urgent-care doctor. “But I wanted to be able to help people lead better lives before they were in crisis mode, and in a long-term way,” she says. Here’s her prescription for getting proactive about money:

1

2

3

DON’T WAIT FOR THE BIG LEAPS

BE WILLING TO GO BACK TO THE DRAWING BOARD

CHECK IN ON YOUR WHOLE SELF

Think it’s too late to save for retirement?

Or to get fit? Tell the negative Nancy who’s set up camp in your brain to zip it. “There’s always a way up. You just have to step back, put things in perspective, and say, OK, how do I get there from here?” says McClanahan.

(And if you can’t figure it out on your own, call in reinforcements!)

This is an especially important step to take after a slip, whether it be too many slices of pie or that couldn’tafford-it vacation.

Have you ever kicked booty in one area of your life—shooting up the ranks at work, for instance—just to see other parts fall to pieces? “It happened to me in med school, when I gained 30 pounds,” says McClanahan. Now she makes an effort to consider each of her main “life quadrants.”

She asks herself, Am I taking care of my physical health, my emotional health, my social health, and my work life? Of course, none of us is going to be perfectly balanced all the time. “But if you don’t keep tabs on your progress, you might find one day that you’ve moved far away from your goals,” she says.

With both your money and your health, aim for progress, not perfection. Small steps in the right direction— even if they’re a little wobbly—can be game changers. For example, you might think you’re too cashstrapped to save, but squirrel away even a few bucks and you’ll see a payoff. “Even $20 a week adds up over time—and, more important, it forms a habit,” McClanahan says. It’s the same with your health: You may not always be able to get to the gym, but make it a habit to, say, take the stairs, or walk instead of drive sometimes and you’ll build momentum.

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124

The first public water system in the U.S. was built in 1799, but the Safe Drinking Water Act wasn’t passed until 1974.

Water from plastic bottles is no solution: It costs you and the environment. Of the roughly 56 billion bottles sold in a year, about 70% end up in landfills and incinerators, or as litter.

The EPA takes action when lead levels rise above 15 parts per billion (ppb).

At one point, Flint’s water registered a shocking 13,000 ppb.

BY K R I S T E N D O L D

SEPTEMBER 2016

I L L U S T R AT I O N S B Y B R O W N B I R D D E S I G N

T H I S PAG E : C R A I G C U T L E R / T R U N K A R C H I V E

Worries about our water date back to the late 1800s, when iron pipes started to be replaced with lead (now banned). More than a century later, we still need purifying options.

125

Nervous about the water you gulp after a workout, pour for your family,

cook and clean with, and use

a thousand ways every day? The question is on all of our minds, after

off-the-charts levels of lead showed

up in the water supplies of

cities like Flint,

Portland, and Newark. A recent poll found that fewer than 50% of Americans feel confident about what flows from their

faucet, and only about one-third

of people drink it. Water filters can

protect

against lead and other nasties—if you pick the right one.

Use this guide to feel good about what’s on tap.

LET’S START WITH SOME BASICS

Lead can make its way into your water at a number of points during its journey from the reservoir to your lips (see exactly where, page 128), and this metal is especially toxic to kids; their growing bodies absorb more of it than grownups’ do, putting them at risk for serious problems including impaired brain development and hearing and behavior issues. In adults, lead poisoning isn’t common, but when it happens, it’s dire, and could bring on neurological, gastrointestinal, and even reproductive problems. “A number of measures are in place to protect us from lead in water, so yes, the majority of tap is safe, but it’s not a perfect system, and you want to eliminate your exposure as much

as you can,” says Ana Navas-Acien, M.D., Ph.D., a professor of environmental health sciences at Columbia University in New York.

How does your water measure up? You could launch your own investigation to find out how clean your city’s H2O is, but we gotta warn you—it’s time-consuming. You can also spend money to test your own tap (see “Know Your H2O,” page 128). Or, there’s a simpler solution: Buy a water filter. Research shows that filters can be extremely effective for eliminating lead if you shop smart, says Nneka Leiba, deputy director of research at the Environmental Working Group (EWG). Not all of them remove this compound, though, so turn the page to find options that do the trick without draining your wallet.

DROZTHEGOODLIFE.COM

126

The Easiest Possible Step

WHICH FILTER DOES WHAT

If you’re worried about lead and don’t use a filter, run the tap on cold for a minute or two before you take a drink anytime the faucet’s been off for six hours or more. This helps flush out lead particles that accumulate as water sits in the pipes.

Faucet-Mount Best if you Don’t want to spend a ton of cash and don’t mind putting in a little effort to install.

Pitcher Best if you Have the patience for refilling and replacing the filters.

How it works Activated carbon granules attract and trap impurities—but not every carbon filter traps lead. Some just improve the taste and smell of water, so make sure the label says “reduces lead.”

How it works A carbon filter attaches to the faucet head. You have to pay attention to what you’re buying, though—there’s a giant range in what different models filter out, so look for the words “reduces lead” on the box.

Pros Easy to install yourself—even if you’re not very handy—and won’t break the bank.

Cons These don’t fit on all faucet heads (like those with pull-out sprayers), and some slow the flow of water.

Pros No installation to mess with.

Cons Only two brands are certified to reduce this metal. One is a pourthrough filter (ZeroWater, below), which requires some waiting around for water to be purified. The other uses a motor to force water through the filter. Surprise: Replacement filters are pricey, so pitchers can cost more than faucet-mount systems.

Try Brita Basic Faucet Filtration System ($19 for system, $19 for replacement filters that last 100 gallons); Pur Basic Faucet Water Filter ($27 for system, $30 for replacement filters that last 100 gallons).

Try ZeroWater Ready

pro tip

Pour ($33 for the pitcher, $15 for replacement filters that last 15 gallons); Aquasana Powered Water Filtration System ($150 for the pitcher, $30 for replacement filters that last 320 gallons). Heads-up: This pitcher sits in a plug-in dock on your counter while the water is being cleaned.

LOOK FOR “NSF” ON FILTERS AND CARTRIDGES. THIS SHOWS THEY’VE BEEN CERTIFIED BY AN INDEPENDENT ORGANIZATION AND MEET STRICT SAFETY STANDARDS.

SEPTEMBER 2016

Countertop Best if you Don’t have the type of faucet a filter can attach to and have space on your counter.

How it works A hose or tube connects the filter directly to the faucet, or the filter has its own spigot. Water is cleaned via a carbon filter or a process called reverse osmosis, which pushes water through a membrane that traps lead plus smaller compounds.

Pros No messing with the plumbing, and filters last about five months.

Cons They take up counter space, and reverse osmosis requires about 4 to 9 gallons of fresh water for every gallon of the filtered stuff.

(The options below are carbon filtered and more eco-friendly.)

Try Aquasana Countertop Water Filter ($80 for system, $60 for replacement filters that last 450 gallons); Multipure Aquadome ($260 for system, $70 for replacement filters that last 750 gallons).

Under the Sink Best if you Don’t want to bother with replacing filters frequently and can permanently alter your sink. (Careful, renters!

Your landlord may not be crazy about the changes.)

How it works This filter (carbon or reverse osmosis) is fitted to the water supply line; water typically comes through a second spout. It flows freely, but not with the force of your regular tap, so you might use filtered for cooking and regular tap for dishwashing.

Pros The (not pretty) canisters stay out of sight, and filters are long-lasting.

Cons You might need a pro for installation.

Try GE Single Stage Water Filtration System ($80 for system, $35 for filters that last 750 gallons/six months); Whirlpool Under Sink Complete Filtration System with Reverse Osmosis ($146 for system, $49 for filters that last one to three years).

yeast Party? when yeast decides to throw a soiree in your panties. . . invite super 8.

Yeast doesnÕt belong in your panties. But life happens and things Òdown thereÓ can get a little off balance. We all know that too many yeastie beasties can be a real pain in the ÒVÓÉthe itching, the burningÉyou get the picture. This is where Super 8 Probiotic comes inÉweÕre talking 8 strains of probiotic goodness and 42 billion cells of yeast-balancing genius. Those yeastie beasties donÕt stand a chance when you invite Super 8. Healthy yeast balance girlfriends, now thatÕs something worth celebrating.

WWW.FLORAHEALTH.COM

Locate a store near you.

FIND SUPER 8 AT: and other natural food stores.

*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.

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HOW LEAD GETS INTO WATER

Along the way Water can be tainted as it travels through lead pipes or copper ones that have been soldered with lead. Even though lead pipes were banned for new construction in 1986, millions still exist under various cities and towns.

You can ask your water supplier where any lead lines exist, but good luck with that—many cities don’t keep great records of their whereabouts.

(Flint’s are on 45,000 index cards, for instance.)

Some cities are better: Boston residents can actually see them on an online map.

KNOW YOUR H2O

Your water company is required to put out a water-quality report (called a Consumer Confidence Report or CCR) each year. But many people either don’t notice it or never receive it (renters who don’t pay for their water directly, for instance). We tried tracking one down in a number of cities and towns of all types and can tell you—it’s not always easy.

First, we went to the EPA’s online list, where communities post links to their reports (go to epa.gov/ccr; click on “Find your local CCR”)—but found nothing for many cities. In those cases, we called the water companies to

SEPTEMBER 2016

At the source In Flint, the river water wasn’t treated correctly, and it corroded the city pipes, allowing lead to leach into the water.

Overall, however, it’s pretty rare for the problem to start at the treatment plant. If your water’s from a well, make sure it’s tested annually.

Private well owners can find safety info at epa.gov.

In your home Take a peek under your sink or at the pipes around your water heater to see what yours are made of— lead pipes are a dull gray, and if you scratch them with something sharp, you’ll expose a shiny silver color. Home built before 1978? There could be a bigger lead hazard: chips from lingering leadbased paint, says lead poisoning expert Elaine Schulte, M.D., of the Cleveland Clinic.

request the report. They sometimes directed us to city websites, where, after a few clicks, we found the info.

Other times, our call was passed around before deadending in someone’s voice mail. One worker in a medium-size California town even suggested we come in and grab a calendar, since the water report was printed on the back—the only place she knew it existed.

If all this sounds like too much hassle, try a different approach. Head to a hardware store for a statecertified testing kit (around $11, plus a $40 lab fee).

Want to skip that, too? Buy a filter and sip on water that’s clean, and better-tasting to boot.

standup2cancer.org #reasons2standup #su2c ASTRAZENECA, CANADIAN BREAST CANCER FOUNDATION, CANADIAN IMPERIAL BANK OF COMMERCE, CANADIAN INSTITUTES OF HEALTH RESEARCH, CANCER STEM CELL CONSORTIUM, LILLY ONCOLOGY, FARRAH FAWCETT FOUNDATION, GENOME CANADA, LAURA ZISKIN FAMILY TRUST, NATIONAL OVARIAN CANCER COALITION, ONTARIO INSTITUTE FOR CANCER RESEARCH, OVARIAN CANCER RESEARCH FUND ALLIANCE, THE PARKER FOUNDATION, ST. BALDRICK’S FOUNDATION, VAN ANDEL RESEARCH INSTITUTE STAND UP TO CANCER IS A PROGRAM OF THE ENTERTAINMENT INDUSTRY FOUNDATION (EIF), A 501(C)(3) CHARITABLE ORGANIZATION. IMAGES FROM THE STAND UP TO CANCER 2012 AND 2014 SHOWS. THE AMERICAN ASSOCIATION FOR CANCER RESEARCH (AACR) IS STAND UP TO CANCER’S SCIENTIFIC PARTNER.

PROMOTION

Home Life BACKSTORY

3 Little Good Life Secrets HEALTHY EATING—FOR TWO While editing this month’s story on yogurt (page 108), lifestyle director Miranda Van Gelder fell for Siggi’s plain 4% whole-milk variety. She swears it helped her get through the end of her pregnancy. (Her son was born on June 14.) “It tastes like yogurt and whipped cream had a delicious baby of their own. Plus, it’s only 100 calories, with no added sugars,” she says.

A yum yogurt topping: sliced fruit and nuts.

Jasmine was the staff favorite.

SUPERFOOD CONTEST, PAGE 132 NO PURCHASE NECESSARY TO ENTER OR WIN. Play With Your Superfood Contest.

Sponsored by Hearst Communications, Inc. From 7/26/2016 at 12:01 A.M. (ET) through 8/28/2016 at 11:59 P.M. (ET), email SuperfoodTip@DrOzTheGoodLife.com or go to drozthegoodlife.com/superfood -contest-cranberries on a computer or wireless device and fill out the entry form and include a paragraph of 100 words or less, explaining your original, creative way to use cranberries in a meal or snack. All entries must include your full name, address, telephone number, and email address. One (1) Winner will receive one (1) year-long subscription to Graze snacks (ARV: $144). Important Notice: You may be charged for visiting the mobile website in accordance with the terms of your service agreement with your carrier. Must have reached the age of majority and be a legal resident of the 50 United States, the District of Columbia, or Canada (excluding Quebec). Void in Puerto Rico and where prohibited by law. Contest is subject to complete official rules available at drozthegoodlife. com/superfood-contest-cranberries.

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Last Bite

CONTEST

PLAY WITH YOUR

SUPERFOOD

WIN

BIG

See below for details.

You know what they say about an apple a day. Get crunching—and enter to win free snacks!

EAT THEM THE OZ WAY

1

Chip-ify ’em. Core and thinly slice apples lengthwise, shake on some cinnamon, and bake at 225°F until dried (45 min to an hour).

FALL IN LOVE WITH APPLES!

This fruit is a total overachiever. With just 116 calories, a large apple has more than 5 grams of fiber and about 14% of your daily vitamin C needs.

Plus, studies say that eating them can potentially help to reduce your cancer risk, lower “bad” LDL cholesterol, and keep pounds off.

2

Go savory. Sauté apple wedges in olive oil with fresh thyme and lemon juice. Top them off with a splash of balsamic vinegar.

3

Boost your breakfast.

Jazz up a warm bowl of oats with diced apples, nutmeg, cinnamon and a drizzle of honey. Tastes like guilt-free pie.

4

Slice up a slaw. Cut apples into matchsticks, then mix with chopped cabbage and grated carrots. Toss with a dressing made of Greek yogurt, lemon juice, and a little maple syrup.

COMING UP

THIS MONTH’S WINNER

A weird-sounding but delicious combo: Apple slices topped with Swiss cheese and almond butter.

—Angela Segal Burr Ridge, IL

cranberries

WHAT’S YOUR FAVORITE WAY TO EAT CRANBERRIES? Share your playful minirecipe or snack idea and you could win a yearlong Graze snack subscription—boxes of healthy treats delivered to your home—plus, we’ll print your answer in the mag. Email your suggestion to SuperfoodTip @DrOzTheGoodLife.com, or enter online at drozthegoodlife.com/superfood-contest-cranberries between July 26 and August 28, 2016. See page TK for rules.

Also available as a beauty bar, no other bar hydrates skin better than Dove. With our signature 1/4 moisturizing cream, the Dry Oil Beauty Bar gently cleanses leaving your skin soft and smooth.

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SEPTEMBER 2016

JUST ADD FLOWERS Fresh lavender, jasmine, roses, and eucalyptus were all up for grabs after the essential oils photo shoot (page 68), so we threw together desktop bouquets (some of them in science beakers from the prop closet). The flower-shop fragrance kept us energized and happy all week.

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. © 2016 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.

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Printed in the U.S.A.

F R O M TO P : B R U C E P E R E Z ; VA N E S S A F I O R I ; C O U RT E S Y O F K AT H Y L E S H

Dove Dry Oil Moisture Body Wash replenishes 12x more of skin’s natural nutrients and leaves dry skin softer and smoother after just one shower.

J A M E S WO R R E L L / ST U D I O D. C R A F T ST Y L I N G BY B L A K E R A M S E Y FO R PAT B AT E S A N D A S S O C I AT E S . C R A N B E R R I E S : M A R KO M E TZ I N G E R / ST U D I O D

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APPLES

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WE’RE ALL ABOUT HELPING YOU Good Life reader Kathy Lesh grabbed a prize for replying to one of our surveys (see page 13 for this month’s), and wrote us this sweet thank-you. “I took my $500 to the bank today and applied it to the principal of my home mortgage loan.

THANKS from the bottom of my heart!”

Got thoughts on our mag? We’re always listening—and we might make you a winner!

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Discovering the Weight Loss Phenomenon “I lost 36 lbs and more than 12.5% of body fat!”

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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.

As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

Last Bite CONTEST

APPLES

PLAY WITH YOUR

SUPERFOOD

WIN A YEAR OF

FREE SNACKS

You know what they say about an apple a day. Get crunching—and enter to win a cool prize!

details below

EAT THEM THE OZ WAY

1

Chip-ify ’em. Core and thinly slice apples crosswise, shake on some cinnamon, and bake at 225°F until dried (45 min to an hour).

READER IDEA OF THE MONTH “A weird-sounding but delicious combo: apple slices topped with Swiss cheese and almond butter.” —Angela Segal, Burr Ridge, IL

2

Go savory. Sauté apple wedges in olive oil with fresh thyme and lemon juice. Top them off with a splash of balsamic vinegar.

3

Boost your breakfast.

Jazz up a warm bowl of oats with diced apples, nutmeg, cinnamon, and a drizzle of honey. Like pie in the morning.

4

Slice up a slaw. Cut apples into matchsticks, then mix with chopped cabbage and grated carrots. Toss with a dressing made of Greek yogurt, lemon juice, and a little maple syrup.

BE OUR NEXT WINNER

Fall in love with apples!

This fruit is a total overachiever. A large apple has more than 5 grams of fiber and about 14% of your daily vitamin C needs. What’s more, eating apples may help keep pounds off and reduce your cancer risk.

WHAT’S YOUR FAVORITE CRANBERRY RECIPE? Share your playful minirecipe or snack idea and you could win a yearlong Graze snack subscription—boxes of healthy treats delivered to your home—plus, we’ll print your answer in the mag. Email your suggestion to SuperfoodTip @DrOzTheGoodLife.com, or enter online at drozthegoodlife.com/superfood-contest-cranberries between July 26 and August 28, 2016. See page 130 for rules.

SEPTEMBER 2016

J A M E S WO R R E L L / ST U D I O D. C R A F T ST Y L I N G BY B L A K E R A M S E Y FO R PAT B AT E S A N D A S S O C I AT E S . C R A N B E R R I E S : M A R KO M E TZ I N G E R / ST U D I O D

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