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Welcome Letter 3
Dr. Oz From the Heart
I Vote for Respect We’re heading into the voting booths soon, and between now and then, you can count on daily doses of hostility and all-out nastiness. We’re seeing unprecedented incivility this political season, not just from politicians but also from friends and family. I’ve even heard of parents prohibiting kids from dating people from a di�erent political party. For months, I’ve been watching folks become belligerent, fearful, and agitated. In fact, a nationwide survey conducted for me by my friend Mike Berland, a pollster and strategist, found that this election is causing women to feel hugely stressed. The only thing worrying them more is terrorism.
The fallout? I call it Pre-Election Stress Disorder (PESD). It worries me: This kind of stress can raise your blood pressure, wreck your sleep and your diet, and maybe even land you on my operating table. To get through the remaining weeks with our health intact, I’d like to see us lower the level of polarization that’s happening all over. You can’t eliminate opposing points of view, nor would you want to. But you can try to manage the intensity of the exchange so it feels more empathetic and less rageful than an all-caps rant about [insert your hot-button issue of choice here]. Some ideas:
Email me! Comments, questions, healthy ideas? Send them to me at DrOz @DrOzTheGood Life.com.
BE A SOCIAL MEDIA EXPLORER We get much of our information from outlets that agree with what we already think, but it’s useful to expose yourself to the completely opposite perspective. If you read or view something you must argue with, rely on the “count to 10” rule, or consider a private message rather than a public bashing; there’s less chance that it’ll escalate.
D R . OZ : A N D R E W E C C L E S . B U T TO N S : L A R A R O B BY/ ST U D I O D
ASK, DON’T TELL Questions show that you want a reasoned dialogue. For instance, as a doctor, I don’t inger wag and say, “You should eat apples and kale.” I ask people which healthy foods they like and what triggers them to eat junk. Our exchange turns into a conversation, not a sermon. That doesn’t compromise your principles; it enriches your relationships.
CHANNEL COMPASSION Your cousin’s beliefs may rattle you, but instead of dismissing her, wait a beat and ask why she feels that way—then listen. What might inform her politics? What are her personal frustrations? It’s basic compassion, and studies have found that showing some can boost well-being. I’m not naive enough to think we all need to stand as one on everything. But empathy could help us step a little closer rather than yell at each other across the divide, for a healthier democracy and a healthier you.
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CONTENTS � OCTOBER 2016
THE GOOD LIFE 100 All This Goodness, Turned Into Pasta! Surprising picks and delish sauces
ON THE COVER Cure Your Tummy Trouble, Naturally
46 21 Best Weight Loss Tips of All Time
95 Habits of Really Healthy Doctors
42 Erase That Annoying Wrinkle
63 Secrets to a Stronger Immune System
24 Free Booklet: Detox Your Home
21 Oz News: Health Get the most out of meds; ixes for dry eyes; gear that glows
Say Yes to Pasta!
31 “I Tried It!” Meal Mapping To stop yo-yoing weight, one woman attempts a new kind of journaling
24 Listen to Your...Lymph Nodes They’re your immune system’s best weapon against infections
32 Fear Factor Love spooky stuff, or still scared of the dark? Science explains why
26 Your No-Stress Guide to Breast Cancer Reassuring news from experts we trust
37 How a Food Lover Dropped 100 Pounds No fad diets, just smart swaps
41 A Move + A Mantra Fatbusting itness and inspiring words. Motivation!
42 Advice Your Doctor Lives By The tips top M.D.’s remember most 46 The Good Life Report: Fire in the Belly Why heartburn happens—and how to stop it for good
THE GOOD LIFE CONTENTS � OCTOBER 2016
116 A Greener Home He’s feeling better, thanks to these little changes
Home Life 111 Oz News: Living Stave off cyber snoops; save a fortune just by decluttering 116 Clean Design These mini weekend projects let you beautify your space (and zap germy hot spots) with fewer chemicals
55 Oz News: Beauty Mix up a face mist; stop pimples in their tracks
118 The New Science of Staying Warm Can’t seem to keep cozy in the cold? Read our head-to-toe guide to the hottest duds
59 Are Your Nails Saying, “Drink More Milk”? What your tips can tell you about your health 63 Erase Wrinkles. Right Now. Tighten, smooth, and camou lage
In Every Issue
66 What’s in Your...Blush? Pick the perfect shade
3 Dr. Oz From the Heart 10 Your Smart Ideas
68 How to Build Better Skin Research gives you the tools to keep it glowing
15 Ask Dr. Oz Anything 122 Backstory An inside look at this issue
72 Stylists’ Secrets for Healthier Hair More shine and volume, less frizz!
124 CONTEST Give us your superfood recipe and you could win big!
63 Age Erasers Staff-tested picks take years off in seconds
83 Oz News: Food The one pan all veggies need; a sweet, spicy, low-cal snack
118 Toasty All Over No cold feet (or cold anything else)
87 Eat Like...Daphne Oz This busy mom shows us how to healthy up comfort foods and love your leftovers 92 Sweet Potato...Toast! The tastiest toppings for the coolest foodie trend 95 21 Proven Ways to Lose the Weight These lifestyle tweaks lead to results that last 100 Superpasta Nutrientpacked noodles! Use them in better-for-you lasagna, penne, pad thai, and more
Cover Credits: Dr. Oz photographed in New York by Andrew Eccles. Styling by Allison St. Germain. Hair by Ann Sampogna. Makeup by Linda Melo. Prop styling by Courtney de Wet. Food styling by Jamie Kimm. Set design by Peter G Design Inc. Sweater by Armani Collezioni.
ENJOY THE GOOD LIFE ANYWHERE Check out our tablet edition for exclusive videos from Dr. Oz, and visit our website, DrOzTheGoodLife.com, for recipes, health tips, and new stuff daily!
F R O M TO P : L AU R A M O S S ; C H R I STO P H E R C O P P O L A / ST U D I O D. I L LU ST R AT I O N BY B R OW N B I R D D E S I G N
Your Smart Ideas Get ready to rock your October with these readers’ clever tricks, scary-good treats, and guaranteed fitness motivation. Keep your ideas coming too—we’re at Tips@DrOzTheGoodLife.com. EVERYBODY WINS ON GIRLS’ NIGHT GOO BE GONE “Tea tree oil works great to get sticker residue off certain household items, like glass jars that I want to reuse. I apply 3 to 5 drops to the area and rub with a kitchen towel until the gunk is gone. (Repeat as needed.) Then I wash the spot with soap and water to remove any oil left behind.” —Caroline Kolins
SNACKTIME, UPGRADED “Roasted Brussels sprouts with lemon are so good, and simple to make. Just cut a bunch in half and toss into a ziplock bag with extra-virgin olive oil, sea salt, and ground pepper. Shake well. Spread sprouts onto a baking sheet and cook at 425°F for about 20 to 30 minutes. Remove from oven, squeeze lemon on top, and pop them back in to cook for another 2 minutes. I serve mine with toothpicks so my daughter can eat them one at a time like a fancy appetizer.” —Carol Cate
“I turn my workouts into a ‘social club.’ If a friend wants to grab dinner, I tell her to meet me irst at a Bootybarre class, then we’ll head over to our favorite restaurant. This way, I feel like I balance out my calories, and I stay in touch with people I love.” —Donna Burke
SPOOKY EATS MOVE WITH ATTITUDE “I search for fun hip-hop routines on YouTube, then watch them on my phone while on the treadmill. The music and moves push me to inish my workout, and seeing people be sassy gives me some extra sass, too.”
“At my annual Halloween party, guests go wild over my deviled-egg eyeballs—they’re healthy, easy, and really creepy looking. Peel and halve a dozen hard-boiled eggs, scoop yolks out, and mash with two avocados. Mix in lemon juice, salt, and pepper. With a toothpick dipped in red food coloring, draw wavy lines onto the cut side of the egg whites for a bloodshot effect. Fill the egg whites with the avocado mixture, and put a green olive slice on top of each one. Cue ‘Monster Mash’!” —Kasia Reiss
DECLUTTER, DE�STRESS SOLVED THAT HAIR ISSUE! “My scalp is really dry, so I do a DIY treatment once a week. I take 1 Tbsp of coconut oil, warm it up between my hands until it liqui ies, and massage it into my scalp for 30 seconds. Then I pull my hair back into a bun or throw on a baseball hat, and clean the house or go grocery shopping for at least an hour. After I shampoo twice to get all the oil out, my scalp is less itchy; plus, my hair is supershiny and smells so yum!” —Lauren Brown
“I have too many kitchen supplies, so to get rid of the ones I don’t need, I use this trick: I put all of them in a box, and every time I take one out to cook with, I put it back in its right spot in the kitchen. At the end of the year, I donate or sell anything that’s still in the box. A slimmeddown kitchen helps keep me sane.” —Jane Morris What’s your favorite healthy holiday side dish to make? Send recipes—or anything else!—to Tips@DrOzThe GoodLife.com. Submissions may be edited for length and clarity.
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Are you taking off fewer and fewer days each year? You’re not alone: Only 35% of working adults use all their vacation time, says a recent poll conducted by NPR, the Robert Wood Johnson Foundation, and Harvard. This workaholic mentality can cause chronic stress, which has been linked to a slew of health problems ranging from obesity and heart disease to Alzheimer’s and depression. If you’re dodging vacation time for fear of a judgy boss, keep in mind that rest may actually improve productivity. Can’t swing a week away? Grab a mental health day here and there— it’s doctor’s orders.
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C O U RT E S Y O F L I S A OZ
What are “pulses”? How short can a workout be? Find out here.
ASK DR. OZ ANYTHING Your Burning Questions Answered!
Got any tips for carving a pumpkin— without cutting yourself? OZ SAYS As a surgeon, I admire great knife skills, especially Marc Evan’s. He’s cofounder of Maniac Pumpkin Carvers, the group that’s created masterpieces for clients ranging from the Food Network to the Museum of Modern Art. One key to carving a jack-o’-lantern the gore-free way: a sharp knife. Dull ones require extra pressure and can cause injuries, while honed ones do what you want them to, he says. More of his insider secrets:
YA S U + J U N KO/ T R U N K A R C H I V E . D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E
Pick the Right Size Tools Use a long, thin blade, like a boning or bread knife, for larger pumpkins. Sturdy paring knives are OK for smaller ones. Evan’s team relies on paring knives, plus X-Acto knives for detail and linoleum cutters for areas that get scraped away.
Hold Your Pumpkin Properly Think about where your knife-wielding hand would go if it were to slip— and make sure your other hand isn’t right there. “Otherwise, you’re asking for a trip to the ER,” Evan says.
Are plastic carving tools safe? Yes, but Evan’s group still prefers real knives, since they’re easier to control and less breakable.
Be Organized A given in the OR, also smart for pumpkin carvers! Don’t bury your knife under other supplies. (You won’t reunite with the blade in a good way.)
ASK DR. OZ ANYTHING
What does “natural” on labels really mean? OZ SAYS Not as much as you probably think. A product doesn’t have to be mostly from the earth or healthier to wear that claim. True, it can’t contain added color, artificial flavors, or synthetic substances (flavor or color ingredients made in a lab), but it could be laden with plenty else, like trans fats, sugar, or pesticides.
To know what you’re really getting, use common sense. If something doesn’t look healthy (“natural” cheese curls, anyone?), it probably isn’t. A reality check takes only a second—flip the package over and read the ingredients. Partially hydrogenated oils (a.k.a. trans fats) and high sugar levels mean move on to something else.
Q TRY IT
o� SKIP IT
Getting your vitamins via an IV
THE CLAIM “Detoxing” with an intravenous drip of vitamins can ight fatigue or nix the effects of that extra drink last night. The theory: You’ll absorb the nutrients better this way than if you get them from food. OZ SAYS No way! The only time you should have an IV drip is if you’re going through a real medical problem. (A hangover doesn’t count.) If you’re not, IVs are overkill, especially because they bring with them a risk of bleeding, infection, and blood clots, says David Katz, M.D., director of the Yale-Griffin Prevention Research Center. “Those chances are small, which is why we don’t hesitate to put in IVs when it’s important. But even a small risk is too big if there isn’t a real reason to do a procedure in the first place.”
SHOULD YOU USE FACE OIL IN PLACE OF MOISTURIZER?�� Not by itself. Oils do one thing: Like plastic wrap over a brownie, they trap moisture in. What oils can’t do: “draw hydration to the skin and fill in the spaces between cells, the way moisturizers do,” says Heidi Waldorf, M.D., of the Icahn School of Medicine at Mount Sinai in New York. Apply oils over serums or lotions to seal in the hydration they provide. OZ SAYS
SKIP IT Tired from not eating right? Try better meals, not this trendy treatment.
Layer oils over other products when you’re extra parched.
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ASK DR. OZ ANYTHING
Q That one-minute workout: too good to be true?
Heating carrots helps you better absorb nutrients that may lower cancer and heart disease risk.
OZ SAYS It’s pretty great, if you understand how it actually works. One study found that supershort bouts of intense exercise had the same benefits as workouts that were done at a constant pace for 50 minutes, but some reports got a little blown out of proportion. So let’s clear up a few things:
The “one-minute workout” actually takes 12. People who did the speedy routine exercised for 12 minutes every session, says Martin Gibala, Ph.D., study coauthor and chair of the Department of Kinesiology at McMaster University in Hamilton, Ontario. After a two-minute warm-up, they did a 20second all-out sprint, then recovered for two minutes. They worked that 20-second/ two-minute pattern twice more before cooling down for three minutes. So 60 seconds accounts for only the very hardest work. It can do many things, but not everything. Both short and long workouts improved itness, plus people’s ability to process blood sugar and build energy factories in their cells. But you’ll still need to strength train and work on your balance and lexibility separately. It’s ine to stick to your longer, lowerintensity workout. Intervals are a faster way to get results, but if you don’t like doing them, they’re not a must.
Roasting gives antioxidants an assist.
Cook tomatoes to unlock lycopene, which may help protect against strokes and heart disease.
Keep the skin on when roasting eggplant to preserve more of the vitamins.
WHICH VEGGIES ARE HEALTHIER COOKED?� OZ SAYS Think red and orange. Some compounds in tomatoes and carrots get a boost from the heat. “Vitamins and minerals are usually ‘locked’ inside ibrous plant cell walls,” explains Mary Ellen Camire, Ph.D., a professor of food science and human nutrition at the University of Maine. Cooking helps break down these walls so your body can absorb the good stuff—namely, lycopene from tomatoes and beta-carotene in carrots. Eggplants and artichokes also get better under ire (not that you’d eat them raw). Just beware: Certain prep and heating methods destroy vitamins. Use these strategies to keep a happy nutrient balance.
• Steam, stir-fry, or roast. Methods that use high heat retain vitamins better than stewing over low heat or boiling for a long period of time, says Camire. • Roast veggies in big chunks. The smaller you cut them, the more of their healthy ingredients you lose to air and heat.
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ASK DR. OZ ANYTHING
WHAT ARE “PULSES,” AND ARE THEY GOOD FOR YOU? OZ SAYS Pulses are just plain and simple beans—like cannellini and kidney, as well as peas, chickpeas, and lentils (but not green beans). Why is everyone calling them this now? Apparently America is just catching up— it comes from a Latin word meaning “thick soup,” and Europe and Canada have been using the term for years. No matter what you call ’em, they’re good for your body and your bank account. So great, in fact, that the United Nations declared 2016 the International Year of Pulses, citing how
nutritious, sustainable, and versatile they are. Just a half cup is packed with as much protein as you’ll get in three eggs, almost half a day’s worth of fiber, plus zinc, iron, and B vitamins. A few of the many ways to get your pulse up: Puree them and spread on sandwiches; turn different varieties into hummus; toss into salads for some nice texture; add to soups for extra heartiness; or even mix them into brownies (use a 15-ounce can of black beans in place of a cup of the recipe’s flour) for more moistness.
Call them, beans, pulses, or whatever you want— they’re packed with goodfor-you stu�.
Want more? With my new app, called Dr. Oz (I like to keep things simple), you’ll get daily wellness and motivation tips, tons of healthy recipes, and my 28-day plan to shrink your stomach. It’s your better-health coach and cheerleader—free.
It’s OK to share with a friend as long as neither of you has an ear infection.
? Is it bad if you never clean your earbuds? OZ SAYS It’s not going to kill you, but I like the way ear, nose, and throat specialist Christopher Chang, M.D., puts it: “If you wear the same pair of underwear every single day without washing them, you won’t necessarily get an infection…but you’ve got an increased possibility of it compared with someone who wears clean ones every day.” If you’re prone to swimmer’s ear, you’ll want to be on the diligent side and wipe those earpieces down with some rubbing alcohol once or twice a month and let them dry overnight, says the Virginia-based doc. If that doesn’t do the trick, you might want to switch to headphones, which don’t trap bacteria-friendly moisture in your ear canals nearly as much.
S P O O N S : G E T T Y I M AG E S / I STO C K P H OTO. E A R B U D I L LU ST R AT I O N BY O L I V I E R KU G L E R
ASK DR. OZ ANYTHING
Which is better—bottled or canned?
Choose bottled when possible. Beverage cans are often lined with a coating that uses BPA, which could harm your health. Researchers aren’t sure if the chemical seeps into beer or not, but why risk it?
CAN YOU TOAST, “TO YOUR HEALTH” WITH A BEER… AND MEAN IT? OZ SAYS
K A I ST I E P E L /G E T T Y I M AG E S
YES, YOU CAN! Don’t feel guilty about unwinding with a cold one. “Healthwise, it’s on a par with wine,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. Like vino, beer in moderation can reduce your heart attack risk, research suggests. (Antioxidant phenols in the drink may be responsible for that.) Plus, beer is made with fermented grains, so it has nutrients like potassium, niacin, and B vitamins. You even get about a gram of protein per serving from beer’s malt. That said, there are other ways to tap those nutrients and benefits. So if you aren’t a beer drinker now, there’s no need to start…and if you are, please don’t up your intake because “Hey, Dr. Oz says.” Stick to one a day, tops.
pro tip TO AVOID NIAGARA FALLS FOAM, RINSE YOUR GLASS BEFORE POURING IN BEER. A WET SURFACE ENSURES A SMOOTHER POUR, SAYS ZACH MACK, CO OWNER OF ALPHABET CITY BEER CO.
What’s the ideal beer? I go with a craft ale, because indie brewers tend to be thoughtful about the ingredients they use, and ale has been found to have more antioxidants than other beers. Bonus points if you pick an extra- lavorful brew: You’re likelier to feel satis ied after just one.
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HEALTHY BODY OZ NEWS: HEALTH
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� THINGS WE JUST LEARNED Acid reflux drugs BEFORE BREAKFAST
Take proton pump inhibitors about 15 to 30�minutes before your meal—they don’t fight heartburn as well if you take them without eating afterward.
Antidepressants IN THE MORNING
Some SSRI drugs may cause insomnia. If you think your Rx is keeping you up, check in with your physician about moving the dose to earlier in the day.
IN THE EVENING
IN THE EVENING
For many, allergy symptoms worsen between 4 and 6�A.M. Popping a once-daily medication like Claritin at the end of the day will mean the drug is in full effect when your alarm buzzes the next morning.
The cholesterol-lowering drug simvastatin (marketed as Zocor) is better at reducing levels of LDL cholesterol— the bad kind—when taken in the evening.
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
The Right Time for Meds Ditch that “I’ll take it when I remember” mentality. Some drugs (like the ones on this page) work best when popped at a certain time of day, says Michael Breus, Ph.D., a clinical psychologist and author of The Power of When. To be safe, always ask your doc before tweaking a pill regimen.
Blood pressure pills AT BEDTIME
One study found that people who take at least one of their blood pressure meds before bed are about twothirds less likely to have a heart attack or stroke as those who save their pills for the morning.
Wellness Tips & Trends DROZTHEGOODLIFE.COM
OZ NEWS 22
When Eyes Say Ow… Scratchiness and stinging can be a sign of dry eye syndrome. Give your pair some TLC with these tips.
BRIGHT IDEAS A piece of dark news: 72% of pedestrian fatalities happen in the evening. If you’re exercising outdoors at dusk or later at night, your outfit needs a few glowing accessories to help you get noticed for all the right reasons. It’s a pretty slate-gray color during the day!
On Your Noggin Potholes are no problem with the Panther Vision 25/75 hat, which illuminates the trail ahead of you. ($30, panthervision.com)
On Your Bod The Brooks Running Re lective Drift Shell jacket puts on a light show when headlights hit it. ($175, brooks running.com)
On Your Trotters Clip the LED 4id PowerSpurz light onto heels for more can’t-miss-me visibility. ($20, 4id.com)
Wash Off Your Mascara Sleeping with your makeup on can block the eye glands that produce dryness- ighting oils, says Andrea Thau, president of the American Optometric Association. Stash makeup wipes on your nightstand and you’ll have no excuses.
Munch on Blueberries An antioxidant component of the berry, called pterostilbene, may help protect against dry eye syndrome by decreasing in lammation, suggests a recent study.
Bat Those Lashes Blinking is like pressing the moisture re ill button—it coats the eye’s surface with a fresh layer of lubricating tears. Our lutter rate drops when staring at a computer screen, so go to dryeyezone.com/reminders for an onscreen blink cue.
Run for Your Life—and for Fun! Scare yourself into doing intervals with the free Zombies, Run! app. It combines workout tips (like when to stretch) with an apocalyptic tale delivered straight to your headphones. When you hear zombies, you have to speed up to survive. Silly? Sure—but a heck of a lot more entertaining than that tired workout playlist.
J AC K E T: C O U RT E S Y O F T H E M A N U FAC T U R E R . H AT A N D S H O E : 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 S BY O L I V I E R KU G L E R . LO G O : C O U RT E S Y O F ZO M B I E S , R U N !
Surgery Cost How Much? Before you pay, know that more than half of hospital bills contain errors, says Frank Lalli, author of Your Best Health Care Now. If you suspect a mistake, call the hospital’s billing department—they may drop the charge. Or you can hire a medical billing advocate (try billadvocates.com), who can help slice a tab for a percentage of the savings they find for you.
Roasted Vegetables with Walnuts, Basil & Balsamic Vinaigrette
Pomegranate Glazed Carrots
FOR THE BEST SIMPLE VEGGIES EVER A SPRINKLE OF CRUNCHY CALIFORNIA WALNUTS ADDS FLAVOR, TEXTURE AND HEART-HEALTHY* GOODNESS TO ALL YOUR FAVORITE RECIPES. FOR THESE RECIPES AND MORE GO TO WALNUTS.ORG.
Per one ounce serving.
So Simple. So Good.™
Heart-Check food certification does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines.
Green Beans with Olives, Sun-Dried Tomatoes & Walnuts
Sweet & Spicy Brussels Sprouts
* Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant-based omega-3.
1 Your lymphatic and circulatory systems are mapped out next to each other. Each time your blood completes a lap of the body, it leaves behind 1% of its luid content in the tissues. This is absorbed by nearby lymph capillaries to become a clear substance called lymph.
3 2 Lymph travels through lymphatic vessels, one-way highways that run from your outer peripheries to the heart. The mission of this internal road trip is to return the missing luid to the circulatory system while protecting you from illness.
Immune cells in lymph act as police, keeping an eye out for invaders like bacteria and viruses (a.k.a. antigens). When they spot a bad guy, they travel through the vessels to the nearest lymph node—small, beanshaped glands that house disease- ighting cells. These cells are sent to the antigen and then released into the circulatory system to clear your body of the problem.
4 Listen to Your…
LYMPH NODES They belong to a very smart system that protects you against infections of all kinds. That lump under your arm? Just another lymph node doing its job. Help it out already with our tips! BY A LY S S A S H A F F E R I L L U S T R AT I O N S B Y M A R K A L L E N M I L L E R
After moving through a node, lymph slowly continues its travels, journeying from the vessels to larger tubes (lymphatic trunks) and then eventually completing its trip, reentering the circulatory system through big veins known as lymphatic ducts near the heart. Mission complete.
Lymph nodes are positioned like tollbooths on the highway of lymphatic vessels. Lymph passes through each node in its path, giving your immune system multiple chances to deal with a virus or other bad guy.
600 The number of lymph nodes in the body.
A pea The average size of a normal lymph node.
4.2 …quarts: the amount of luid that the lymphatic system moves around daily.
WHAT’S UP WITH THAT BUMP? Lymph nodes are located in clusters, from behind your ears all the way down to your knees, though they’re most prominent in your neck, armpits, and groin—and that’s where you may find a painful lump, says Stanley Rockson, M.D., director of the Center for Lymphatic and Venous Disorders at Stanford University School of Medicine. While alarming, a swollen node is a good sign: It means that your immune system is working to fight an infection in a nearby part of the body. (If you have a throat infection, for example, a node in your neck may puff up.) So what’s going on? When your body identifies a threat, the number of immune cells in the node dramatically increases to prep for a fight, causing the area to balloon. Don’t stress if your nodes act up often—you may just have a strong immune system that’s putting in overtime to keep you healthy.
SWELLING? SEE A DOC
THE SWEAT SOLUTION
Like a rain gutter, a healthy lymph system drains excess luid from your body’s tissues so that it doesn’t pool. But if there’s too much liquid to transport, the gutter can spill over, leading to water retention, most often in the arms or legs.
Trust us: You don’t want a sluggish lymphatic system—it can lead to fluid buildup and swelling. Unlike with blood, which is propelled by your heart, there’s no pump to help drive lymph. Instead, it gets around thanks to the subtle squeezing of muscles that happens when you move. Aim to get in at least 30 minutes of exercise most days of the week to encourage lymph to flow normally, and consider yoga, too. The deep, diaphragm-engaging breathing may stimulate your lymphatic system.
YOU CAN EASE THE OUCH Once your body clears itself of an infection, lymph nodes will return to normal size in about a week or two, but if yours are giving you grief, ease pain at home with a warm, wet compress or OTC pain relievers. Occasionally, an enlarged node is a sign of something more serious, like an immune problem, reaction to a medication, or—rarely—cancer, says Wanda Filer, M.D., president of the American Academy of Family Physicians. If the texture feels rock-hard, swelling sticks around for more than two weeks, or your lump is bigger than half an inch in diameter, get checked out by your doctor. DROZTHEGOODLIFE.COM
Healthy Body BREAST HEALTH
Your No-Stress Guide to Breast Cancer Nervous about dire stats, flip-flopping advice, and whether youâ€™re doing everything you can to protect against the disease? With a little clarity, you can ease up on the worry and still do right by your body. BY L A M B E T H H O C H WA L D
Am I eating the best foods?
Do I get screened enough?
What if the test finds something? T R AV I S R AT H B O N E
Breast Cancer Awareness Month is here—31 days that do great things for fundraising and education on behalf of the disease. What it’s not so great for? Peace of mind. Your “I got this” confidence may not survive the spin cycle of reminders, warnings, and true patient stories. What women often don’t hear is that the number of lives claimed by this disease has dropped since 1989. (Heart disease, on the other hand, remains women’s number one threat.) Yet breast cancer wins the worry war—it’s women’s most feared health problem, and fear often leads to paralysis instead of self-care. Now’s the time for some perspective: We take on your biggest concerns one by one so you can take October, and every month, in stride and just focus on being your healthiest self.
You think a diagnosis is a death sentence. THE TRUTH When breast cancer is caught early, five-year survival rates (a benchmark that suggests you’re safer from recurrence) are near 100%, according to the American Cancer Society. So if you see or feel a change in your breasts, speak up right away; early detection is one reason these statistics are so good, says Therese Bevers, M.D., medical director of the cancer prevention center at M.D. Anderson Cancer Center in Houston. “Early” means stage 0 cancers, but the numbers are getting better across the board, too. Survival rates for stage II cancers are 93%, “and even those diagnosed with advanced-stage breast cancer have more treatments available to them now,” says Bevers.
You don’t really do self-exams. THE TRUTH Afraid to do breast self-exams (BSEs) because you might find something? Or miss something? Or maybe you just never remember. Whatever the reason, know this: Breasts are naturally lumpy inside, and since it’s easy to mistake a normal bump for a nasty one, some experts believe BSEs create more anxiety than they’re worth. (Plus, as the American Cancer Society points out, they haven’t been found to definitively save lives.) But it’s always smart to get to know your own body, so poke around a bit to figure out what the ducts and different types of tissue generally feel like. (They’ll be a little different throughout the month.) You’ll find some irregularities, and those can be fine: Docs usually aren’t concerned about bumps that act like clumps in pancake batter, moving a bit when you touch them. What should get your attention is anything that’s different from usual, like a lump that seems fixed in place. Don’t delay calling your doctor, but stay calm: 80% to 85% of those lumps are benign, says Bevers.
Age Has Advantages As you get older, the accuracy of mammograms improves, since breast tissue tends to get less dense.
You’re not exercising as much as you should. THE TRUTH So you don’t get 150 minutes of moderate activity—and definitely not 75 minutes of vigorous exercise—a week? Nobody knows exactly how much exercise or what type may lower the risk of breast cancer, but everyone agrees that getting up and moving is better than sitting on the sofa. Exercise may reduce factors that raise the risk of cancer—estrogen, inflammation, and oxidative stress (that’s the stuff antioxidants are so famous for countering)—and may boost immunity. “If you’re not doing anything, start with 10 minutes a day and work up to the recommended exercise goals,” says Anne McTiernan, M.D., Ph.D., a professor at the Fred Hutchinson Cancer Research Center in Seattle. Pick an activity you’ll do (heck, yes, walking counts!) rather than one you think you “should” do, and aim for consistency.
You’re not eating the right “prevention” veggies. THE TRUTH There’s some evidence that carotenoids— compounds in orange, yellow, and red fruits and vegetables—may be linked to a lower breast cancer risk. But if sweet potatoes, carrots, and red bell peppers just aren’t your style, give yourself a break. Eating a healthy diet overall is far more important than forcing yourself to down particular foods. Plan meals that are loaded with all kinds of fruits and vegetables, plus a healthy dose of whole grains, legumes, nuts, fish, and poultry. Just stay light on red meat; some evidence suggests it may raise breast cancer chances. This is more of a Mediterranean style of eating than a classic American meat-and-potatoes approach, and it’s delicious.
Healthy Body BREAST HEALTH
And Please, Tell Us You’re Not Panicking About These: Bras, deodorant, and terminating a pregnancy don’t cause breast cancer. Period.
You aren’t as diligent about screening as your friend is. THE TRUTH Your pal may need to get screened more frequently than you do. She might have a first-degree relative with breast cancer, or her age, race, or past mammogram history could shift her screening schedule. Sure, there are official recommendations for how often the average woman should get screened (and as you know, they’re frustratingly inconsistent—“start at 40! 45! No, 50!”), but you need to work out your best timing with your doctor. Of course, if your stress is really about how you’re not following through on that schedule, then put the baggage away about how you’ve been “so bad” about making the appointment (and keeping it), and call now. While you’re at it, enter the center’s number in your phone as a “contact” so it’ll be there for next time, too.
On the Horizon
COULD WE WORRY A LOT LESS ABOUT ONE TYPE OF CANCER? As science gets better at understanding how di ferent cancers behave, some researchers think that certain troublesome cells in the breast may never turn into invasive cancer. The abnormal cells that make up stage 0 ductal carcinoma in situ (DCIS) may idle in the milk ducts of some women and never become anything harmful, they say. The current standard of care for this type of cancer is a biopsy followed by a lumpectomy or a mastectomy. That could be too drastic for something that may not be symptomatic or life-threatening, say Shelley Hwang, M.D., chief of breast surgery at Duke University School of Medicine, and Laura Esserman, M.D., director of the University of California, San Francisco, Carol Franc Buck Breast Care Center. Both docs suggest that DCIS could one day be treated the way a growing number of prostate cancers are being handled: with a program of active surveillance, or “watchful waiting,” in which you don’t have surgery unless changes occur. Esserman has also written medical journal articles suggesting that unless the highest-risk cells are present, “DCIS should not be called cancer.” A sea change in treatment for DCIS is eight to 10 years o f. Unless you want to enroll in a trial (the newest is called the COMET trial), experts say you should stick with the current standard of care for now. But it’s promising that in the future, some patients may have options beyond serious surgery.
You’ve always been a little heavy. THE TRUTH OK, there’s real science behind this fear, because fat cells do a lot more behind the scenes than puff out in places you wish they wouldn’t. They actually make some estrogen, a contributor to breast cancer risk. (In fact, after menopause, most of the estrogen in your body is produced by your fat cells.) Also, when you’re carrying extra weight, you often have higher insulin levels, and that hormone may be fertilizer for cell growth— including cancer cells. Having been a little bit heavy for your whole life concerns researchers less than letting pounds accumulate between the ages of 18 and 50. Studies suggest gaining in adulthood increases your breast cancer risk more. “And there’s more risk with more weight gain,” says McTiernan. “Most American women gain a pound or two a year, and that can add up.” Staving off weight gain is ideal, but if the number on the scale has already put you into the overweight category, don’t panic or think you have to take it all off. “We’ve shown that losing as little as 5% of your body weight reduces blood levels of estrogen and testosterone, as well as inflammation and insulin,” she says. Find plenty of surprisingly easy slim-down tips in “21 Proven Ways to Lose the Weight,” page 95.
You went back, you got the scan…and now you have to wait all weekend for results.
WHO NEEDS MORE SCREENING It’s women with dense breasts, simply because their scans are harder to read: Dense tissue looks white on an X-ray, and so does cancer.
P LU M E C R E AT I V E /G E T T Y I M AG E S
The Deal with Alcohol Keep it to one drink a day; more than that raises risk. What experts mean by “one”: 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits.
You think that one test will lead to more. Is it all really necessary? THE TRUTH Additional scans shouldn’t send you into a tailspin. Here’s what a callback means: “Imagine you’re hiking in the woods and you see a cave and wonder what’s inside,” says Blaise Mooney, M.D., director of breast imaging at Moffitt Cancer Center in Tampa, FL. “You turn on a flashlight and point it into the cave. That’s a mammogram. It’s a big overview of what’s happening in the breasts.” If you see something you want to know more about, “you’ll hike back to that cave with multiple flashlights to have a better look around,” he says. That’s what additional views are. Know this: Of the 10% of women who get additional imaging, only about 20% of those get a biopsy—and almost 80% of those are benign, Mooney says. Pretty comforting facts.
THE TRUTH Everyone hates uncertainty. It’s just plain uncomfortable. “A lot of us feel we’d rather have bad news than no news at all,” says Kate Sweeny, Ph.D., an associate professor of psychology at the University of California, Riverside, who’s currently studying what makes waiting for anything, including medical test results, so hard. Surprisingly, relaxing probably won’t help—but distraction will. You need to reach that state of “flow” where you’re so absorbed and engaged in what you’re doing that the hours pass without your even realizing it. The projects that get you into that state are different for everyone, but activities like drawing, creating a week’s worth of meals to freeze, or going on an all-out Internet hunt for your favorite discontinued sneakers could get you there. Still jumpy? Go back and reread this story, because knowledge has the power to give fear the boot—or at least put a muzzle on it while you do the right thing for your body.
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Healthy Body ROAD TEST
“I Tried It!”
MEAL MAPPING The new spin on food journaling: Plan out what you’ll eat for the entire day—every single bite—before that very first sip of co�ee. How did it work out for this frustrated dieter? BY CELIA SHATZMAN ILLUSTRATION BY STEPHAN SCHMITZ
SCALING UP For as long as I can remember, my weight has fluctuated as wildly as the stock market. I finally hit a losing streak some time ago and, thinking the yo-yoing was behind me, even tossed out some of my largest clothes in celebration. A few years later, the weight began to creep back on. Déjà boo. Determined not to restock my wardrobe, I considered starting a food journal—but then I read about a fresh approach, which I’ve dubbed meal mapping. You plan out everything you’ll eat before the day starts. The idea is that, when it comes to making healthy food choices, sticking to a script is easier than relying on willpower. (Mine was MIA.) I purchased a small notebook in a happy yellow and got writing. Each morning, I detailed what I planned to eat for every meal and snack—down to whether I’d add milk or sugar to my tea. Eager to see the scale move, I kept my entries squeakyclean, focusing on produce and lean protein and leaving little room for treats. Second glass of wine? Not in this journal!
THE WRITE STUFF Instant diet improvement. Deciding in the morning that I’d cook fish and veggies that evening meant dinner was no longer a debate between picking up a burrito after work or eating pad thai leftovers. And seeing my meals written down made me much more aware of what I was putting in my mouth. Turns out that my usual 3 P.M. chocolate fix was—my lightbulb moment—out of habit, not hunger. After two weeks, I’d lost 1.5 pounds, but how long could I keep obsessively meal mapping healthy fare? Instead of jotting down another “egg white omelet” breakfast, my pen more honestly scribbled out “bagel with cream cheese.” At first I worried that giving in to the craving would set me back, but if this practice was to be sustainable, it needed some wiggle room. So I kept my entries for lunch and dinner healthy, and then enjoyed each bite of my “everything bagel with a schmear.” I’ve retired the yellow notebook now, but the preplanning mentality has stuck with me. I still decide what I’ll cook for dinner in the A.M. and scan menus online before eating out with friends. And if the scale starts to trend upward again, my journal is tucked away in a drawer, right where my biggest jeans used to be.
the verdict THE “WRITE BEFORE YOU BITE” HABIT TAKES SOME EFFORT BUT REALLY HELPS LAUNCH HEALTHIER EATING.
Food for Thought Being spontaneous has its perks, but not when it comes to your diet. Planning what you’ll eat in advance can have slim-down bene its and is a popular weightloss tool, says Holly Lofton, M.D., an assistant professor of surgery and medicine and director of the medical weight management program at NYU Langone Medical Center. But if meal mapping feels too rigid, Lofton suggests committing to this healthy formula at most meals: a veggie + a protein + a small portion of carbs. You’ll have a framework to follow but more freedom of choice.
Healthy Body HALLOWEEN SPECIAL
Your pal popping up in a zombie mask to scare the bejeebers out of you? Not cool. But how your body handles fright is quite amazing. BY G I N A R O B E R T S � G R E Y
YOUR BODY ON FEAR
Thunk! You hear a noise downstairs…what was that? The fright sends o f a lightning-fast chain of events in your body.
I L L U S T R AT I O N S B Y M AT T I A S M AC K L E R
Two “OMG!” messages are sent out: One zips to the amygdala—your brain’s fast-acting emotion center—while a much slower alert travels to the prefrontal cortex, the thinking region of your brain.
The amygdala helps activate your ight-orlight response, cuing your adrenal glands (located above the kidneys) to release stress hormones into the bloodstream. Now you’re hyperalert.
This shot of hormones stimulates your eyes, dilating your pupils while also tightening muscles to pull your peepers wide open. Your ield of vision is enhanced, making it easier to ID the trouble.
Once you’re no longer at risk, your noggin sends out an “All clear!” signal to stop releasing mega-amounts of stress hormones, and your body starts to return to normal.
The prefrontal cortex inally gets the memo. If it decides there’s a rational reason for the sound, the ight-orlight response shuts down. If not, it negotiates how to stay safe.
A re lex causes the hairs on your arms and legs to stand up—a.k.a. goose bumps. This bene its cats (it makes them appear larger to predators) but is useless to us less fuzzy humans.
It will take extra oxygen to face the potential intruder head-on (or sprint away), so your heart starts to pump faster, causing your blood pressure and breathing rate to spike.
18% OF U.S. ADULTS
say that they have been in the presence of a ghost, while almost one in three people feel like they’ve had some sort of contact with the dead. Talk about America the Boo-tiful!
WHY WE’RE SCARED OF THE DARK You can thank our early ancestors, who were vulnerable to predators at night. Our brains haven’t learned to shake the evolutionary anxiety that comes with darkness, and while we no longer freak out about lurking sabertoothed cats, many people still have a sense of dread once the lights go o�.
Why do some of us love a gutclenching horror movie while others spend half of it with our hands over our eyes? It’s because we have di ferent responses to the mix of chemicals that are released when we’re frightened. Certain people get a can’twait-to-do-that-again physical kick from this surge, making thrills—whether from a sky-high roller coaster or an eerie haunted house—a positive experience. But if you don’t have this rush, there may be no upside to being spooked. It’s just plain pee-your-pants terrifying.
Hooked on Thrills
These movies pulled in a scary amount of money.
Everyone Hears You Scream It’s true: Nothing screams danger more than a scream itself. Unlike most other sounds, shrieks have a unique fluctuation of loudness that flips on the brain’s fear circuitry, says a recent New York University study. While the volume of normal conversation may rise and fall four to five times per second, the volume of your “Eek, a water bug!” screech fluctuates a rapid 30 to 150 times per second (known as roughness). The only other sounds that are similarly jarring to the brain? Car and house alarms—smart.
The Sixth Sense $260 million
Jaws $232.9 million
The Exorcist $155.4 million
What Lie s Beneath $140.5 million
The Blair Witch Project
Genetics and how your brain is wired in luence which reaction you’ll have. And because one of the main chemicals released, dopamine, can leave you wanting more, some people do become fear junkies. But it’s actually not the scare that keeps you coming back—it’s the anticipation. Dopamine activity peaks at the moment just before the stomach-lurching drop of the roller coaster. Wish that you had a better scare tolerance? Humans can adapt quickly, so introducing yourself to small doses of a safe thrill (say, watching a network TV version of something creepy) can help you ind the fun in fright.
The “rougher” the noise, the scarier it sounds.
Healthy Body HALLOWEEN SPECIAL
3 STEPS TO REIN IN
OMG OMG OMG
It’s normal for a run-in with a spider to make you jumpy, but if it leaves you absolutely paralyzed with terror or gets in the way of everyday life (you refuse to go into your bedroom because you saw a cobweb on the ceiling), that could be a phobia. Experts can help by treating you with desensitization therapy, where you take baby steps to confront what you’re afraid of. (First you’ll look at images of a spider, for example, then hold a plastic toy spider, next watch a video of spiders scuttling about, and eventually face a real live specimen in person.) Click to locator.apa.org to find a psychologist in your area.
A Healthy Dose of Terror
IT CAN UP YOUR GAME
Your fear response does more than keep you safe in the face of danger.
IT’S A BOND BOOSTER BREATHE
Feeling scared? Deep, steady inhalations will help slow the production of panic-inducing hormones, lowering your heart rate and promoting muscle relaxation—ahh.
Rock climbing with a friend or watching Rings (the big horror movie this Halloween) with your partner could bring you closer. And thanks to the chemicals that flood your body when you’re scared, memories of the event are more vivid. That’s why your recollection of bungee jumping with your college BFF sticks out more than any night spent studying.
IT’S NOT ALL GOOD NEWS The flood of adrenaline that helps your heart rev up so you can flee a spooky situation can be toxic in large amounts. It can even lead to a heart attack, especially if you already have cardiovascular trouble. Never use that Grim Reaper mask on Granny!
These Are a Few of the Scariest Things
TALK YOURSELF DOWN
Remember that your body’s fear response is 100% normal and is in place to protect you from potential danger. So embrace those sweaty palms, racing heart, all of it!
Whether you’re giving a speech at a wedding or you spot a fin while swimming in the ocean, feeling scared can improve your performance by heightening concentration. The result: You’ll nail the toast or swim faster than you ever thought possible.
44.4% Terrorist Attacks
28.4% Public Speaking
MASSAGE YOUR EAR
Gently rubbing from the top to the lobe may stimulate the brain’s vagus nerve, which is responsible for helping to restore a feeling of calm after a ightor- light response.
SOURCES: Diana Greene-Chandos, M.D., professor and director of neuroscience critical care, Ohio State University Wexner Medical Center; Margee Kerr, Ph.D., sociologist and author, Scream: Chilling Adventures in the Science of Fear; Gail Saltz, M.D., associate professor of psychiatry, Weill Cornell Medicine; Richard Wright, M.D., cardiologist, Providence Saint John’s Health Center; Chapman University survey
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We are looking for our most engaged fans to join a new, exclusive community—Dr. OZ THE GOOD LIFE Champions. We want your opinon and, as a member, you’ll have insider opportunities to try new products, get VIP access to cool events, and may even appear in the pages of the magazine. To apply, visit drozgoodlifechampions.com
Healthy Body TRANSFORMED!
ANDREA’S WEIGHT�LOSS TIME LINE
Healthy snacks can be inspired. Andrea’s DIY “baklava” parfait is proof: Greek yogurt, ½ Tbsp honey, a few walnuts, cinnamon.
Diagnosed with prediabetes APRIL 2012
Her only change was cutting out soda DECEMBER 2013
H A I R A N D M A K E U P BY J E S S I C A P I N E DA . I N S E T: C O U RT E S Y O F A N D R E A F R E I TA S
Fitter than ever
HOW A FOOD LOVER DROPPED 100 POUNDS Can you lose serious weight without having to go Paleo, Kaleo, or Insane-o? Sure, if you follow the Andrea Freitas no-sad-meals plan. Because whoever said flavor = fattening was lying. A S T O L D T O C A I T L I N M O S C AT E L L O
No one imagines herself at 29 years old, sitting in an exam room and hearing her doctor deliver a diagnosis of prehypertension and prediabetes. But there I was. I’ll say it flat out: At 5-foot-10 and 275 pounds, I was fat. I didn’t like the way I looked, but I hadn’t felt motivated to do anything about it. I’d made some halfhearted attempts— weight-loss shakes, a low-carb fad diet—though I never stuck with them. Now my health was seriously on the line. I was chubby from babyhood. My parents got divorced when
PHOTOGRAPHED BY MICHAEL PERSICO
I was young, so that meant two households I could overeat in. At my father’s, staples were homemade mac and cheese, meatloaf, and mashed potatoes. Meanwhile, my mom, who is Italian, was always cooking up carb-fest pasta dishes. I definitely inherited a love for all things tasty. By high school, I was wearing a size 12, and I only got bigger from there. It wasn’t just what I was eating. Sugary beverages like sodas and sweet coffee drinks made up their own food group in my diet. After college, I had a desk job. I’d sit all day, not burning DROZTHEGOODLIFE.COM
Healthy Body TRANSFORMED!
many calories; then I’d often pick up takeout on my way home. At 27, I was up to a size 22—and a soon-to-be bride. With my wedding date fast approaching, I got desperate and tried a liquid cleanse. Not only did the powdery mixture taste like bile, it also left me cranky and sluggish. I finally gave up and accepted that I was going to walk down the aisle at my heaviest weight. I knew I’d feel devastated if there wasn’t a bridal gown that fit me, so I didn’t even attempt to look for one. The last thing I wanted was to be that girl crying in the dressing room. A year after my husband and I got married—for the record, I wore a dress, but not a wedding dress—we both found ourselves unemployed. We were on a strict budget, so grocery shopping was often a numbers game: I’d check the prices on everything and load up on rice, frozen fries, and pasta. That day in the doctor’s office in October 2011, learning that I was inching toward 300 pounds, prehypertensive, and prediabetic shocked me into realizing that the cost to my health was simply too big to not make a major change. The only question was, Where do I start? My first step, before doing anything else or seeking support, was to ditch soda. It’s crazy to think about now, but I had been drinking about 2 liters daily. I started by replacing one 12-ounce can of soda a day with a glass of water. Each week, I cut back yet another can until sodas were totally out of my diet. That was my one and only move for the first six months, and amazingly, I lost 23 pounds “I don’t belong during that time. Yes, just from to a gym, but not consuming all those extra my living room calories and sugar! Seeing the looks like one. impact of just one change motiKettlebells are vated me to keep pushing. a great way to At that point, I needed guidget a full-body ance, so I reached out to a workout.” friend, who recommended SparkPeople to track my food and workouts. I first logged on in April 2012 and input a typical day of eating to figure out how many calories I was taking in. I had no idea I was averaging 2,500 to 3,000 calories a day. I love food—cooking it, eating it, even watching TV shows about it. I didn’t want to be miserable and cut out an entire food group or drastically slash my calorie intake. I knew that if I did that, I’d just end up unsatisfied and reaching for the bad stuff. And so I started cutting 100 daily calories from my diet every two weeks by slightly OCTOBER 2016
@ameasuredlife4 trimming my portions. I’d measure a cup of rice instead of just plopping a heap onto my plate. Hundreds of cals gone, just like that. I also replaced snacks like chips with Make Smart Swaps high-protein foods. For example, cook your oats My daily calorie intake with unsweetened dried fruit was down to 1,800, and instead of sugar. Thicken soups with pureed veggies, once I got comfortable not heavy cream. with portion sizes, I started to focus on flavor. Rely on Herbs and Spices Red pepper lakes kick up I’d find a recipe I loved veggies; ginger in stir-fry; and experiment on my cilantro in Thai soups. own, tweaking until I got Rethink Your Treats it right. If I was craving Craving ice cream? Frozen Indian food, like chicken bananas do the trick! tikka masala (chicken in a creamy spiced tomato sauce), I traded the heavy cream for unsweetened evaporated skim milk—still delicious! I stocked up on herbs and spices and used them in everything. Nobody ever gained weight on cilantro! As of December 2013, I weighed 177 pounds. My husband lost 90 pounds too, by proxy. Now I needed to focus on fitness. I got a Fitbit and started tracking my steps and activity. When the following summer came around, I was a 160-pound woman whose clothes were officially too baggy. It’s such a relief to have a clean bill of health: Today I’m in a normal BMI range, and my blood sugar is perfect. I’ve maintained my weight, and I’m fitter than ever. Sometimes women at the start of their own weight-loss journeys reach out to me through my blog, A Measured Life. I share what worked for me and the recipes that make my palate happy while keeping the pounds off. I never wanted anyone to tell me I had to eat bland food every day to lose weight, so I try to dispel that myth. My motto is: Find the flavor. That applies to what you eat, but there’s also flavor to be found in life.
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Healthy Body A MOVE + A MANTRA THE MOVE
WAIST CARVER “This targets your side abs to create a trim, toned core. You’ll feel the burn during your first set, and you may want to give up,” says Shalisa Pouw, an owner at Pure Barre in Boulder, CO. “But keep going. Close your eyes, say the mantra to yourself, and power through.” BY L I S A H A N E Y
H A I R BY A N D R E A W I L S O N FO R N E X T M A N AG E M E N T. M A K E U P BY M I C H E L L E C O U R S E Y FO R N E X T M A N AG E M E N T. ST Y L I N G BY A R GY KO U T S OT H A N A S I S . U R B A N O U T F I T T E R S TO P. N E W B A L A N C E B R A . O L D N AV Y L E G G I N G S . A D I DA S S N E A K E R S . T Y P E I L LU ST R AT I O N BY L AU R E N H O M . E X E R C I S E I L LU ST R AT I O N BY R E M I E G E O F F R O I
A Start on the floor in a
plank position with hands slightly wider than shoulders, body in a straight line, and elbows sturdy but not locked. B/ Pull your left knee across your body toward your right shoulder, as shown by our model. Hold 3 seconds. Return to start and switch sides, bringing right knee toward left shoulder. Hold another 3 seconds. That’s 1 rep. Do 5 reps; that’s a set. Work up to 3 sets, resting 30 seconds between each.
P H O T O G R A P H E D BY L AU R E N P E R L S T E I N
Bonus Body Benefits
MAKE IT HARDER
Talk about a full-body workout. In addition to tightening your midsection, this move strengthens your shoulders, biceps, triceps, and chest, improving posture. You’ll also tone glutes and quads.
Hold the knee in a little longer— shoot for 5 to 8�seconds.
Where it came from: “During class a few months ago, I scanned the room and saw: a woman who’d just had surgery, a breast cancer survivor, and someone who’d recently lost a loved one. I felt so inspired by their will to show up—no excuses—and I’ve used this mantra ever since,” says Pouw. DROZTHEGOODLIFE.COM
ADVICE YOUR DOCTOR LIVES BY Doctors—they’re just like us! That means even M.D.’s need a little help figuring out how to exercise enough, eat intelligently, and stay positive. We asked the white-coat crowd to share the best sanitysaving, fitness-boosting advice they’ve ever gotten. Relate and appreciate, everyone.
Use the 10% Rule Jennifer Shu, M.D., a pediatrician in Atlanta
BY S H A R O N R . B O O N E I L L U S T R AT I O N S B Y H E C T O R S A N C H E Z
“A big part of my job is helping people change their behavior. I’ve heard obesity experts say the best way to do that is to encourage patients to take baby steps, so I started telling mine to set their goals in 10% increments. For instance, if they eat fast food 10 times a month, I tell them to try to decrease it to nine, instead of giving it up cold turkey, and then when that feels manageable, to drop down to eight, and so on. I’ve used the little-by-little approach myself—it really works. When I wanted to start exercising, I knew it would be unrealistic to think I’d get to the gym seven days a week since I hadn’t been going at all, so I aimed for once a week until that became my norm and then gradually bumped it up to three times a week. Now I’m in a really good place with my fitness routine.”
The Phone Christi Cavaliere, M.D., a plastic surgeon at the Cleveland Clinic
“My grandmother is 97 and fiercely independent. One thing she often says is that when her elderly friends fade, it’s usually because they don’t talk to anyone—they end up becoming more and more isolated as they get older. So she makes it a point to stay in touch with people and find ways to make herself useful every day. When I was in medical school, she used to give me a wake-up call before every major exam! She taught me how important social connections are to health. Enjoy the people around you, and make sure you maintain your relationships as you age.”
Value Climb THE
Cedrek McFadden, M.D., a colorectal surgeon in Greenville, SC
“When I started my career, one of my attending physicians always took the stairs during rounds—there was no taking the elevator. And of course, we residents followed along. Everyone else would complain about it, but I thought it was a great way to fit in exercise, and now I do the same. Just today I was on rounds with a resident and we were going up three flights. He asked, ‘Want to take the elevator?’ I said, ‘Are you kidding me? Keep climbing!’ ”
Don’t Play Martyr STAY CALM,
Stop Googling Jennifer Ashton, M.D., ABC News Chief Women’s Health Medical Correspondent and an ob-gyn in New Jersey
“A physician once told me, ‘When you hear hooves outside your door, think horses, not zebras.’ It’s an old med school saying, and it basically means that while rare diseases do occur, the vast majority of health problems you’ll face will be garden-variety. I repeat this mantra to my patients—in an age where everyone can google their symptoms, it’s easy to think that a cough is lung cancer, when it’s more likely to be an upper respiratory infection. Doctors absorb so much medical information that even we dream up worst-case scenarios when we get sick. So I always try to remember: The truly exotic is rare, and common things happen commonly.”
Think: Hands Off
Nada Elbuluk,�M.D., an assistant professor of dermatology at New York University
Bardia Anvar, M.D., a surgeon and medical director of Skilled Wound Care and Valley Urgent Care in Los Angeles
“When I was a resident, I was reluctant to call in sick—I wanted to be there for my patients. But one of the doctors I work with told me, ‘If you want to take care of others, you have to take care of yourself first.’ He was right, and since then I’ve realized it’s important to do this every day, by getting enough rest and drinking enough water. I say the same thing now to patients who are parents or caregivers and can forget to prioritize their own health.”
“One of my instructors during my residency was such a stickler about using hand sanitizer that I thought he might have OCD, but I did learn another key germfighting rule from him: Don’t touch your face. You can’t always wash your hands on the spot—it would be rude if you ran to the sink right after shaking someone’s hand. So the best thing is to avoid touching your face throughout the day, because that’s how you get sick—your fingers come into contact with germs and then you transfer them to your eyes, mouth, or nose. Just try to remind yourself, ‘hands o�,’ and soon you’ll find it’s become a habit.” PLAN TO
Raise Hell at 90 Michael Kazim, M.D., an eye surgeon and clinical professor of ophthalmology and surgery at Columbia University Medical Center in New York
“I’ve been in practice for 26 years, and the single biggest change I’ve seen in that time is how much longer patients are living. When I started out, I rarely saw 90-year-olds, much less 90-yearolds who were full of life, but now I have several patients around that age. I’m not shy about asking them, ‘So, what’s your secret?’ They’ve all given me the same advice: Always try new things; look for small ways to exercise every day (one
patient who’s 84 swims each morning!); and try to remain upbeat. It’s a great reminder that you shouldn’t just have short-term plans for health—you have to think about how healthy you want to be 50 years from now. Personally, I’ve stepped up my own e�orts to stay active, swimming, running, and biking each week. It’s kind of hard not to, when you look at an 84-year-old who does laps at the pool every day. If she can do it, I can too.”
ON YOUR WORST DAY,
DR. OZ SAYS... An old professor had a trick for keeping fit that I use all the time: Automate your health habits as much as possible. Repetition cuts down on guesswork and temptation. One example: Every day I do seven minutes of yoga and calisthenics as soon as I wake up.
Kelli Culpepper, M.D., an ob-gyn at Medical City Dallas Hospital
BYOF �BRING YOUR OWN FOOD!� John P. Higgins, M.D., a sports cardiologist at McGovern Medical School at the University of Texas Health Science Center in Houston
“Early in my career, one of my mentors advised me to bring home-cooked meals to work. Although they’re getting better, hospital cafeterias don’t always have the best options. When I was a resident, you’d have better luck finding sodas and salty snacks than fruit. I still pack my lunch today—instead of hoping I’ll come across something nutritious, I’m already prepared.”
“When I got my acceptance letter to medical school, a friend of my father’s said, ‘Frame it and hang it on the wall wherever you’re working. If you have a bad day, look at that letter and remember how happy you were when you got it.’ It used to hang in my apartment. Now it hangs in my o�ce, right next to the door I walk through every day to see patients. I’m blessed that my job is a joy 95% of the time. But those other days can be pretty bad. That’s when I look at that letter and remember how thrilled I was to start this journey. It’s nice to have a focal point— sometimes, when you’re flailing, you need one.”
Big Picture Mona Gohara, M.D., a Connecticut-based dermatologist
“A lot of times as a doctor you get into the habit of writing a prescription for everything, but that sort of thinking has its limits. Especially when it comes to skin, which is the largest organ in your body and is a�ected by so many di�erent factors, like stress and diet. I didn’t always understand that—they don’t teach you about it in school. But a few of my patients pointed out that once they’d
gotten to a good place emotionally or, say, found a job they loved, the inflammation in their skin would subside, even when we’d tried every possible medical treatment and nothing had worked before. Now I make mental, physical, and emotional health part of my treatment plans. I manage those areas in my own life, too, paying attention to how stressed I feel and trying to stay positive.”
Ages You Most Robert Anolik, M.D., a cosmetic dermatologist in New York
“Long before I considered a career in dermatology, I studied molecular biology in college. During a lecture about the structure of collagen, one of the teaching assistants, a guy with a really dry sense of humor, asked the class why it’s so important to wear sunscreen every day. When we all chimed in, ‘To prevent skin cancer,’ he laughed and said for him it was because he wanted to stay beautiful—90% of skin aging is caused by the sun. That statistic stuck in my head; I had no idea that the sun was the biggest factor in how your skin ages, or that sunscreen had value beyond disease prevention. To be honest, it’s the reason I started wearing sunscreen regularly! When my patients come in asking for high-tech anti-aging treatments, I always start out by telling them to use a broad-spectrum sunscreen with an SPF of 30.”
D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E
Remember Your Best Day
You can’t top new Kellogg’s
Raisin Bran granola. (OH WAIT, YES YOU CAN.) ®
®, TM, © 2016 Kellogg NA Co.
Crunchy Granola Clusters • Plump Raisins • Sweet Honey Oh, yes we did. Also in Cranberry Almond.
47 THE GOOD LIFE REPORT
WE’RE NOT TALKING ABOUT THE KIND THAT SPARKS PEOPLE TO CLIMB MOUNTAINS AND START NONPROFITS. HEARTBURN HURTS FOR REAL, AND YOU WANT A FAST FIX. BUT POPPING PILLS DAY AFTER DAY COULD BRING TROUBLE TOO. THERE’S A BETTER WAY. BY A L I C E O G L E T H O R P E
P H O T O G R A P H E D BY T H E VO O R H E S
Those tacos you had with friends last night seemed like such a good idea at the time. Then, right after you finished and licked your fingers, you felt it: a sensation like someone taking a match to paper near the top of your stomach, with flames climbing up behind your breastbone quickly. There’s no question that acid reflux is a pain, and America’s feeling it. As many as 60 million of us have heartburn at least once a month; 15 million experience it every single day. That’s not just uncomfortable— it’s unhealthy. When the ouch happens so often, there’s a medical diagnosis for it: gastroesophageal reflux disease, a.k.a. GERD. “Heartburn is a symptom, and if it goes on for longer than a few weeks and feels like it’s getting worse, a doctor will likely diagnose you with GERD, the underlying disease,” says Michael Vaezi, M.D., clinical director of the division of gastroenterology at Vanderbilt University Medical Center. It means that acid is splashing into the esophagus, where it shouldn’t be, causing inflammation and damage. (See “What’s Really Going On?,” page 51.) If left untreated, GERD can carry
THE GOOD LIFE REPORT
some serious side effects. “Over time, uncontrolled GERD damages the cells lining the esophagus, possibly leading to a condition called Barrett’s esophagus,” says Vaezi. “And even though the risk is low, Barrett’s esophagus could ultimately lead to cancer.” Eager to ease the pain, many people turn to a group of medications called proton pump inhibitors, or PPIs (which include drugs like Zegerid and Prevacid). “PPIs have been revolutionary in the treatment of acid reflux over the past two decades,” says Tonya Kaltenbach, M.D., an associate professor of clinical medicine at the Univer-
of family medicine at the University of Michigan Medical School. “Unfortunately, there are risks to being on PPIs long-term.” People who blow off the directions on the package and use the drugs chronically might not absorb certain nutrients, because food isn’t broken down as well, Clarke says. These include magnesium, calcium, and vitamin B12; being low in them can lead to heart trouble, osteoporosis, and even memory loss. Prolonged use may also raise your risk of getting food poisoning; research on a potential link to kidney disease is ongoing. “We just don’t
Some research shows that women’s symptoms are more severe than men’s.
Yes, you can manage GERD on your best days…and all the others, too.
SHED SOME WEIGHT Ideal
Get in your healthy range. Extra pounds are the biggest culprit behind GERD. “They put added pressure on your abdomen, which squeezes acid up into the esophagus,” says Kaltenbach. But even a 5% to 10% drop in weight can be enough to dim GERD symptoms. Next Best Thing Beware snug clothing. It’s known as “tight pants syndrome,” and it’s a real thing. A toosmall waistband can dial up abdominal pressure after a big meal. “Your stomach can’t expand the way it wants to,” says Felice Schnoll-Sussman, M.D., director of the Jay Monahan Center for Gastrointestinal Health in New York. Go for comfort. (Permission to wear yoga pants hereby granted.)
HAVE DINNER EARLIER sity of California, San Francisco. They’re used in massive numbers and work incredibly well—so well, in fact, that some people never go off them. That might create trouble of a different sort, according to a growing body of research. Manufacturers of PPIs recommend taking the OTC versions for two weeks only, and prescription meds for no more than two months. “If you take them for a few weeks to calm down symptoms, the drugs are really safe,” says John Clarke, M.D., a clinical associate professor at Stanford University and director of its esophageal program. But let’s face it: If your beloved morning cappuccinos give you heartburn and there’s a pill that makes the pain go away, you might just keep using it. “You’re essentially getting away with not changing your lifestyle at all,” says Joel Heidelbaugh, M.D., a clinical professor OCTOBER 2016
know what happens in the body with extended PPI use, so it’s a cause for concern,” Clarke says. What docs are certain of right now: Too many people are taking PPIs for too long. “PPIs tend to be overused— especially because they’re often started for vague GI symptoms that may not be clearly associated with acid reflux in the first place,” says Clarke. “Also, many people do well by changing their habits and taking medicine only when needed.” How do you do that? We gathered docs’ top tips for preventing the burn—and also got them to cough up “good enough” solutions for those moments when you just can’t follow the best advice, thanks to busy schedules, birthday dinners, and whatever else is going on in your life. So try the following tweaks first, then ask your doc about a PPI if you feel as if your body’s still harboring flames.
Stop eating at least three hours before bed. “When you’re full of food and then lie flat, your esophagus becomes level with the fluid in your stomach, so the acid rolls right on up,” says Patricia Raymond, M.D., an associate professor of clinical internal medicine at Eastern Virginia Medical School. This explains why you have a seven times higher risk of acid reflux if you eat within three hours of going to sleep. “You want the food and the acid produced by eating to be way downstream.” This is exactly what Kelly Soisson, 49, of Beacon Falls, CT, learned. “If I eat too late, I wake up in the middle of the night with awful heartburn,” she says. “I stopped eating past 7 P.M ., and now I stay asleep all night.” Next Best Thing Minimize your evening meal. The smaller your servings, the faster your stomach digests
DR. OZ SAYS... I never had reflux until I spent two weeks with friends, drinking wine and coffee every day. As soon as I returned to my routine (a few glasses of wine a week; a rare cup of coffee), it disappeared. Lifestyle sure beats a daily pill.
D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E
The Best Way to Take Meds
them and sends them on their way. If you know you need to eat closer to bedtime, plan ahead and have your major meal at lunch. Late dinner out? Order an appetizer instead of an entrée. And always eat to satisfaction, not unbutton-your-jeans discomfort.
AX UNFRIENDLY FOODS Ideal
Pinpoint what turns your system grumpy. “Certain foods can
make the pain of acid reflux worse,” says Raymond. (See “Prime Offenders,” page 50.) “Your esophagus is raw from the reflux, so acidic foods like tomatoes and citrus, as well as garlic, mint, and hot spices, can actually burn it more as they go down.” One surefire way to avoid this is to do an elimination diet, where you stop eating all those troublemakers, then reintroduce them one at a time until you ID the offender. Just don’t eliminate flavor: Try roasting
If habit changes don’t totally solve heartburn, reach for an antacid like Tums or Rolaids. Or try another category of meds, called H2 blockers (like Pepcid AC), which take more time to kick in but also work for longer. Could you pop a PPI for sporadic burn? It’s tricky. You have to swallow it before you even think about eating— the moment you anticipate food, your stomach pumps out acid, and you’ve missed the chance to block it. But when heartburn hits daily, you may need a course of PPIs. These give burns in your esophagus time to heal without having more acid splashing up, says SchnollSussman. When you stop them, lifestyle changes may keep the ache away. If you need to be on PPIs long-term (people with gastric ulcers might), the bene its outweigh the risks. Just be watchful of side e fects. Get vitamin and mineral levels plus kidney function checked once a year, says Clarke, and stay up-to-date on bone density screenings.
THE GOOD LIFE REPORT
veggies with a sprinkling of thyme, oregano, tarragon, or turmeric; or scatter basil and dill on your salad. Next Best Thing Keep a closer eye on what you eat. If you don’t want to try an elimination diet—and we don’t blame you—start a food log. (It can be shorthand.) Note what you had and when you experienced pain, and see if there’s an obvious connection. “Then pick one thing to take out of your diet and see if that makes a difference,” says Kaltenbach. No improvement? Go on to the next food. “This process is so much less overwhelming than removing everything at once,” she says.
Prime O�enders Alcohol • Ca feine • Chocolate • Citrus • Fried or high-fat food • Garlic • Mint • Onion • Spicy food • Tomato sauce
WATCH WHAT YOU SIP Ideal
Avoid coffee and wine. The acid in java irritates your already-injured esophagus, says Schnoll-Sussman, and both caffeine and alcohol relax the sphincter muscle at the bottom of it, letting more acid splash up. “I’ve had reflux since I was a teenager, but I got it under control by taking out some foods I reacted to,” says Lisa Stasiulewicz, 35,
Never say never. Making real changes in your weight and meals could let you bring some uh-oh foods back.
of Seattle. “Over the last few years, I started having a glass or two of wine at night, and the reflux came back. I decided not to drink during the week, when I have to be in bed earlier, and voilà, it went away again.” Next Best Thing Switch your order. At the coffee shop, go with half-caf or decaf and choose a dark roast: Roasting generates a compound that may actually block acid production, and dark may have twice as much of it as light roasts do. Another option: an espresso drink. One shot of espresso has only two-thirds as much caffeine as a cup of brewed coffee. When you have wine, choose white, which seems to provoke fewer symptoms. Once your esophagus heals and you make other healthy changes, try some favorites again. You could be fine.
KEEP DIGESTION MOVING Ideal
Go light on fat. It takes your stomach longer to digest a fatty meal, so stomach acid churns and splashes for more time. “While healthier unsaturated fats are better for you in general, when it comes to reflux, both types have the same effect,” says Vaezi. Next Best Thing Pop a piece of gum. Studies show that chewing sugarfree gum for a half hour after a high-fat meal reduces acid reflux. “The gum boosts saliva flow, which washes acid downstream and encourages the emptying of your stomach,” says Raymond. Just don’t pick a mint flavor, since that can relax the valve and let acid back up.
SQUASH STRESS EARLY Ideal
Don’t let tension build to stomach-churning levels. “It’s not that stress triggers more acid in the stomach,” says Schnoll-Sussman. “It’s that stress makes the pain receptors in your esophagus more active. So every drop of acid that touches it hurts more. Plus, when you’re tense, you tend to contract your ab muscles, which can add pressure to your stomach.” Exercise is your best
stress controller. Aim for 150 minutes a week to increase endorphins, which boost mood and reduce pain. Next Best Thing Take deep breaths—inhale slowly and fully and imagine the air filling your belly instead of your lungs. Exhale by contracting your stomach muscles. “Breathing exercises can strengthen the diaphragm— a muscle that surrounds the lower esophagus—and relieve mild symptoms of acid reflux,” says Schnoll-Sussman.
REST THE RIGHT WAY Ideal
I L LU ST R AT I O N BY B R OW N B I R D D E S I G N
Sleep on an angle. Snoozing on a wedge pillow raises your torso so gravity helps keep acid where it should be. Wedges are a little pricey—about $100—but you can’t just pile up your normal pillows under your head and neck instead. “You’ll end up crimping yourself in the middle, which puts more pressure on your stomach,” says Raymond. A wedge was crucial for Ellen Miller, 34, of Austin, Texas. “Reflux was causing a chronic cough, and sleeping on that pillow helped me most,” she says. “It was annoying at first, but I got used to it—now I feel so much better!” Next Best Thing Prop up the head of your bed on six-inch-high blocks. “That gives your bed a 30-degree elevation, and does the same thing as the wedge pillow,” says Kaltenbach. The noticeable slant takes some time to adjust to, but don’t worry, you won’t slide right off your mattress. Also, roll over onto your left side—that position’s been shown to reduce reflux. So simple, and the reward is solid sleep, with no pills needed in the morning.
How to Ease O� the Pills One of the reasons so many people can't break their PPI habit? Going o f them is a pain. “When you take a PPI for as little as eight weeks and then stop abruptly, you can trigger heartburn—it’s called an acid rebound phenomenon,” says Clarke. It can take weeks for levels of acid to get back to normal. So what should you do? Go gradual. “Taper o f the PPI by taking it every other day for a week, then every third day for a week, then stopping the pill completely,” says Raymond.
3 2. Acid hits your 1. A key troublemaker behind GERD is this valve, called the lower esophageal sphincter. Normally, it only opens when you swallow, so food can get into your stomach. But with GERD, it can relax or wink open even if you aren’t swallowing, letting acid splash up.
esophagus, eating away at its delicate lining (the stomach has a protective layer, so acid doesn’t irritate there), ultimately leading to an open wound. As acid sneaks up, that wound hurts more and more, as if you were pouring hot sauce on a cut.
3. This bulge is actually part of the stomach. Carrying extra weight can push a bit of it above the diaphragm. It’s called a hiatal hernia, and it can prevent the lower esophageal sphincter from closing properly and keeping acid in its place.
While GERD is often identi ied by chronic heartburn, you can have this potentially dangerous disease without any burning sensation at all. “You might notice regurgitation, which is when food comes back up a little, or hoarseness, a chronic cough, a sore throat—those are all symptoms of GERD,” says Vaezi. If you have two or more of them, see your physician. She can recommend a treatment plan and rule out other causes of these issues, like asthma or postnasal drip. One other alarming symptom? Chest pain. “It can feel similar to a heart attack—in the left side of your chest, radiating out to your neck and left arm,” says Vaezi. If you feel this, though, don’t just assume it’s GERD—head to the ER and get checked out.
PAINT THAT DOES MORE FOR YOUR HOME AND FOR YOUR FAMILY Sherwin-Williams® Paint ShieldTM microbicidal paint is the first paint that continuously kills of bacteria.* The best part...It’s everything you love about Sherwin-Williams made even better. INNOVATIVE TECHNOLOGY Paint ShieldTM microbicidal paint doesn’t just stop the growth of common bacteria; it kills infection-causing bacteria, including Staph (Staphylococcus aureus), MRSA, and E. coli, with the same active ingredient found in many sanitizers and disinfectants used in healthcare facilities. • Paint formula is patented in the U.S. and is EPA-registered • Normal cleaning does not impact the bacterial reduction performance of the painted surface (provided the surface integrity is maintained)
SHERWIN WILLIAMS QUALITY Paint ShieldTM microbicidal paint can be applied like any other interior paint, and has the same beautiful appearance and durability as other Sherwin-Williams paints. • Can be used in any room on non-porous interior surfaces like walls, doors, trim and ceilings • Paint ShieldTM microbicidal paint has achieved GREENGUARD GOLD Certification1 Visit SWPaintShield.com to learn more.
Put the power of Sherwin-Williams Paint ShieldTM microbicidal paint to work in the kitchen. Try a shade of yellow for an instant mood boost!
• Available in colors in the popular eg-shel finish, only at your neighborhood Sherwin-Williams paint store
Room shown in SW 6680 Friendly Yellow
The eye sees yellow better than any other color, even in low light or at a distance–the perfect beacon for calling the family to a meal. It also mimics sunshine, giving your spirits a lift. Use a more toned-down yellow on large areas, like walls, and pump up the color with accents like art, tea towels, etc. Due to the printing process, actual paint color may vary from the photograph. 1
GREENGUARD Certified products are certified to GREENGUARD standards for low chemical emissions into indoor air during product usage. For more information, visit ul.com/gg.
*Kills of Staph (Staphylococcus aureus), E. coli (Escherichia coli), MRSA (Methicillin-resistant Staphylococcus aureus), VRE (Vancomycin-resistant Enterococcus faecalis) and Enterobacter aerogenes on painted surfaces within two hours of exposure, and continues to kill of bacteria for up to four years when the integrity of the surface is maintained.
ÂŠ 2016 The Sherwin-Williams Company
I T â€™S T I M E TO R E D E F IN E WHAT PAINT CAN DO.
The first paint that continuously kills 99.9% of bacteria.* Only at Sherwin-Williams |
*Kills bacteria, including Staph (Staphylococcus aureus) and E. coli, within two hours of exposure, and continues to kill 90% of bacteria after repeated exposure on a painted surface, for up to four years, when the integrity of the surface is maintained. Not available in all states.
PRESENTED BY GARNIER SKINACTIVE
SKINCARE SPOTLIGHT: ANTIOXIDANTS How food’s hardest-working molecules can revitalize your skin Antioxidants get big buzz for powering the foods that are best for your body—feel-good standbys from spinach to smoothies. But did you know they can give your skincare products the same boost? The Garnier SkinActive Clearly Brighter line is forti ied with antioxidant vitamins C and E to deliver brighter, smoother skin in just one week.
The Anti Effect Antioxidants help keep an apple looking healthy and bright when exposed to air. They can do the same for your skin!
Garnier SkinActive Brightening & Smoothing Daily Moisturizer SPF 15 actively smooths, brightens, hydrates, and protects.
WHY YOUR SKIN NEEDS ANTIOXIDANTS:
3 1 TREAT
“Antioxidants such as the ones found in Garnier SkinActive Clearly Brighter Brightening & Smoothing Daily Moisturizer SPF 15 help slow the process of oxidation for your skin. Apply every morning to keep your skin looking healthy and bright day after day. It’s that simple.”
Garnier SkinActive Dark Spot Corrector promotes cell turnover to help reduce the appearance of dark spots.
DR. ANGIE GALDI 3 BOOST Garnier SkinActive Overnight Leave-on Peel helps even skin tone while you sleep.
What is oxidation?
Picture a freshly cut apple. Once exposed, the lesh of the apple browns, reacting to harmful free radicals in the air. This process is similar to the effects of oxidation on your skin—and antioxidants are your skin’s best defense. They help protect skin from external aggressors, and help stop oxidation in its tracks.
Garnier SkinActive’s Chief Scienti ic Advisor
THE ACTIVE WAY TO BETTER SKIN
LEARN MORE AT SKINACTIVE.COM
1 skin smarts
OZ NEWS: BEAUTY
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 FO R FAC E M I ST R E C I P E : F R A N C O O K B O L D E N , M . D., C L I N I C A L A S S I STA N T P R O F E S S O R O F D E R M ATO LO GY, M O U N T S I N A I H O S P I TA L C E N T E R
Skin red and moody? Got an oily T-zone? Just need moisture? Then spray on one of these new supercharged facial mists anytime. The zinc in La RochePosay Serozinc ($15, drugstores) helps degrease. Ole Henriksen Nurture Me Facial Water ($22, Sephora) uses chamomile to calm. And the hyaluronic acid in Skin Inc. Pure Serum-Mist ($55, Sephora) hydrates.
THINGS WE JUST LEARNED Turn for More
A Spritz with Benefits
MAKE YOUR OWN MIST Fill a spray bottle with distilled water and a splash of green tea, rose water, or melted coconut oil. Add 2 drops of lavender or ylang-ylang essential oil for a happy hit of aromatherapy.
Healthy Updates for Your Face, Hair & Body PHOTOGRAPHED BY JEFF HARRIS
Even Out… Everything
These sherbet shades seem a little out-there, but they go on mostly sheer.
Color-correcting compacts—blends of Crayola-inspired hues like peach (to neutralize under-eye circles), green (to cancel out redness), and lilac (to hide yellowish patches)—give your complexion an allover refresh. So much easier than spot treating with each color separately. Swirl a brush over the powder, and dust from forehead to chin. It’s like subtle photoshopping for your whole face.
EASE UP ON YOUR HAIR A tight braid or ponytail may be thinning you out on top, according to research in the Journal of the American Academy of Dermatology. Either creates tension at the root, which can damage the hair follicles. A better option for those need-aneasy-style days: Go with a loose bun or chignon, or add a few spritzes of a texturizing spray and wear your hair down, tousled and pretty.
Our picks Clockwise from top: Algenist Reveal Color Correcting Finishing Powder ($38, Sephora), Physicians Formula Mineral Wear Talc-Free Mineral Correcting Powder ($14, drugstores), Guerlain Météorites Illuminating Powder Compact ($62, Sephora)
Clipped up is better than yanked back.
Meditation, Meet Skin Care Abhyanga, an ayurvedic massage, can improve circulation and relieve tension, says the new book Radical Beauty, by wellness gurus Deepak Chopra, M.D., and Kim Snyder. Rub sesame oil into your skin using circular strokes before hopping into the shower. Emerge energized and ultrasmooth.
Preloaded swabs fight spots on the go.
No More Breakouts—and No Irritation Sulfur can help soothe inflammation and exfoliate clogged pores, says Carlos A. Charles, M.D., a clinical instructor of dermatology at Weill Cornell Medical College. But creams of the past were stinky and gloopy. Newer ones are silkier and blessedly unsmelly. Try these much-improved options: Proactiv Quick Fix Blemish Pen ($25, proactivcatalog.com), Kiehl’s Dermatologist Solutions Breakout Control Targeted Acne Spot Treatment ($28, kiehls.com), and Kate Somerville EradiKate To-Go ($22 for 12, Sephora).
TO P L E F T: C H R I STO P H E R C O P P O L A / ST U D I O D. P R O P ST Y L I N G BY E L I Z A B E T H P R E S S FO R J U DY C A S E Y I N C . B OT TO M : ST UA RT T Y S O N / ST U D I O D. I L LU ST R AT I O N BY O L I V I E R KU G L E R
ADDICTION IS HOPELESS WITHOUT YOU Share your story of recovery or message of hope with someone who needs to hear it. Visit drugfree.org and join the “Stories of Hope” community. ©The Partnership for a Drug-Free America, Inc.
INNOVATION AT YOUR SERVICE
WHERE HEALTH IS PRIMARY. Technology is transforming our lives and has the potential to improve our health. Family doctors are integrating technology into their practices in a way that strengthens their connection to patients and enhances the quality of care.
Brought to you by Americaâ€™s Family Physicians
Letâ€™s make health primary in America. Learn more at healthisprimary.org. #MakeHealthPrimary
Are Your Nails Saying, “Drink More Milk”? That peeling might be telling you it’s time to eat better. Those horizontal ridges? Could be a stress SOS. There’s a lot of health information right at your fingertips, so take a look! BY S TAC E Y CO L I N O
A healthy diet may be the key to prettier nails. Milk has biotin, a nail strengthener.
P H O T O G R A P H E D BY J O S H UA P E S T K A
PEELING OR SPLITTING Just like skin, nails get drier with age. The result: brittle, peeling nails. (They can even split, and yes, it hurts.) Weather changes and washing your hands a lot or dunking them in harsh cleaners are also little moisture vampires, says Chris G. Adigun, M.D., a dermatologist and nail specialist in Chapel Hill, NC. If your previously gorgeous nails suddenly look like so many layers of an onion, the peeling may be caused by a vitamin deficiency (zinc or iron), hypothyroidism, or medication. (The acne drug Accutane is a culprit.)
ST U D I O D. M A N I C U R E BY R AC H E L S H I M U S I N G L A N C Ô M E
What you can do: Treat your nails with kid gloves. Steer clear of dehydrating alcohol-based hand sanitizers and harsh acetone polish removers—we like Nailtiques Non-Acetone Remover ($8, nailtiques.com). Wear gloves when you’re doing the dishes, and rub on a hand cream with lanolin, lactic acid, or urea after washing your hands. To rehydrate and strengthen, Adigun recommends Dermelect Rejuvenail Fortifying Nail & Cuticle Treatment ($16, derm elect.com). Dry, brittle nails can be a sign of biotin de iciency— try a supplement or add a bit more milk, eggs, and red meat to your diet. And pump up your body’s stores of zinc and iron with shell ish, beef, nuts, and seeds, suggests Leslie Bonci, R.D., the owner of Active Eating Advice in Pittsburgh. Still no luck? See your doctor to address any underlying health issues.
True Beauty NAIL CLUES
Try a perfecting polish
Like a tinted moisturizer for your nails, these polishes brush on sheer but have special ingredients to fill in ridges, mask discoloration, and shine up nails.
Zoya Naked Manicure Perfector ($10 each, zoya.com)
Lavender: Neutralizes yellowness.
Pink: Brightens dull, grayish nails.
Mauve: Rich and deep, to complement dark skin.
These little indents are called Beau’s lines, and they’re often brought on by stress, a high fever (from, say, a bad case of strep throat or the flu), or trauma to the nail, like your typical annoying finger smash. “Any one of these events can basically hit the ‘pause’ button on your nail’s growth,” says Marie Jhin, M.D., a San Francisco–based dermatologist. “The little crease that you end up with marks the spot where nail cells stopped dividing temporarily.”
What you can do: For the Tip Perfector: Makes tips look whiter.
SpaRitual Vegan CC Crème ($17 each, sparitual.com)
These sheer nudes (in Natural Medium, Natural Light, and Natural Tan) blur imperfections and smooth out the nail’s surface.
Butter London Sheer Wisdom Nail Tinted Moisturizer ($18 each, ulta.com)
Five shades (Deep, Neutral, Tan, Light, and Medium) go with a variety of skin tones and make nails smoother and shinier.
most part, it’s a waiting game. It can take up to six months for Beau’s lines to grow out, assuming you’ve gotten your stress or illness under control. (The stress thing is easier said than done, we know.) In the meantime, gently bu f the surface around the grooves— try the Revlon Crazy Shine Nail Bu fer ($4, ulta.com) to smooth out your nail’s surface. Then apply a special base coat like Essie Ridge Filling Base Coat ($8.50, essie.com) to ill them in. If they’re extra deep and still visible, use a thicker nail polish over your base coat to glide right over dents. One to try: CND Shellac Brand 14+ Day Nail Color ($16, visit cnd .com for salon locations), which comes in a variety of pretty shades, including our pick for the fall, oxblood.
did you know IF A CREASE IS VISIBLE HALFWAY DOWN YOUR NAILS, IT’S THE REACTION TO SOMETHING THAT HAPPENED THREE MONTHS EARLIER.
TINY WHITE SPOTS First off: Stop. Biting. Your. Nails. Constant nibbling can mess with your nail’s natural pigment production and bring on little marks, called leukonychia, says Jhin. If the white splotches are raised and on the surface, they may be little specks of dehydrated keratin (the protein that makes up your nails), and it probably means you’re changing up your nail color too often. “A constant polish-remove-repeat pattern strips off cells on the surface along with your shade du jour, leaving behind these white patches,” explains Dana Stern, M.D., an assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai in New York.
What you can do: If you’ve got leukonychia, you’ll have to wait about six months for the spots to grow out. Until then, use a formaldehyde-free nail polish (it’s less drying) to cover up spots. You can gently bu f away keratin granulations with the softer side of a nail ile, says Adigun. While you’re at it, give your nails a polish break every once in a while.
P E R F E C T I N G P O L I S H E S : J M U C K L E / ST U D I O D
moisture. (Get out those rubber gloves again.) Your dermatologist may recommend using an antifungal cream or an antibacterial agent to help the nail re-adhere to its base while staving o f infection.
Perfecting polishes may look colorful in the bottle, but they go on clear and coat nails with vitamins.
A DARK STRIPE Most of the time, this discoloration is hereditary and nothing to worry about. Certain meds like tetracycline antibiotics and antiretroviral drugs (such as AZT) can also bring this on, as can pulling and picking at the cuticle, says Stern. But in some rare cases, dark stripes can be melanoma. (Yes, skin cancer can show up in your nails, too.)
What you can do: Make an appointment with a dermatologist to have things checked out, since it’s hard to tell the di ference between melanoma and a harmless pigment issue. It’s smart to smooth sunscreen on your hands each day, rubbing it over your nails and the tips of your ingers. And of course, leave your cuticles alone. “Stopping the picking habit often causes the bands to fade and disappear as they grow out,” Stern says.
YELLOWNESS Unattractive? Yes. Alarming? Nope. The yellowing is probably nothing more than staining from dark nail polish. Smoking can cause it too, since nicotine leaves its mark on fingertips. Sometimes discoloration can be a sign of a fungal infection, but these are more common in the toenails, which spend much of the year crammed into sweaty shoes, Jhin says.
What you can do: Bu f your
nails and soak them for ive to 10 minutes in a solution of half lemon juice or vinegar and half water, Adigun suggests. (Oh, and never smoke or quit now—for your nails and a million more health reasons.) To prevent restaining, take a vacation from polish or choose lighter hues— pale pink is always classic. If you have signs of a fungal infection, make an appointment with a dermatologist, who can prescribe antifungal meds.
SPOON� SHAPED NAILS
A NAIL THAT’S DETACHED If it looks as if your nail is starting to separate from the tip of your finger, you may have onycholysis, a common, painless disorder that often comes along with skin conditions like psoriasis. Trauma to the nail (notice a theme here?) or medications like doxycycline can also cause onycholysis, explains Adriana Schmidt, M.D., a dermatologist in Santa Monica, CA. Or you may have had your hands in water too often or too long. (Calling all hairstylists, bartenders, nurses, or those without a dishwasher!)
What you can do: See a dermatologist; if you have nail and skin psoriasis, your doctor may recommend applying liquid cortisone to the base of the nail to help it regrow normally, Schmidt says. While they’re growing, keep your nails short and protect your hands from
Does it look like a drop of water could balance on the top of your nail? It could be a sign of iron deficiency anemia. Other, less common causes include exposure to bitter cold, scleroderma (an autoimmune disease), a thyroid disorder, or coronary disease, Schmidt says.
What you can do: A blood test can uncover an iron de iciency; if you have one, get more iron in your diet (meat and bean lovers, rejoice) or pop a supplement— look for one with ferrous sulfate (60 mg) and take it between meals. Your nails should return to normal in about six months. If an underlying health condition is to blame, see your doctor so you can treat it. Once you have, your nails should grow their way back to normal.
What’s that half-moon shape near my cuticle? The whitish, crescentshaped mark at the base of your fingernails is called the lunula. It’s a normal part of your nail and is usually most visible on your thumbs. No worries if you can’t see the lunula on some fingers; it’s probably just hiding under your skin. DROZTHEGOODLIFE.COM
OK NEW LO SOON!
Persistent dry skin? Dive into deep moisture AmLactin® Alpha Hydroxy Therapy contains more than 3x the concentration of lactic acid*, a powerful AHA, compared to other top selling therapeutic moisturizers. Our powerful formulas deeply moisturize and boost the skin’s natural renewal process through gentle exfoliation.
Reveal softer, smoother skin with AmLactin®. Save $3 now. AmLactin.com *Data on file. IRI 52W ending 3-20-16. 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 GAME CHANGERS
Many anti-aging creams take months to work (that’s OK; they’re worth it), but these gems disappear years in seconds. Find the product that’ll perk you up every day (or just for that get-together with your cousin who aged annoyingly well). BY S A R A H W E I R
ST U D I O D. P R O P ST Y L I N G BY E L I Z A B E T H P R E S S FO R J U DY C A S E Y I N C .
PHOTOGRAPHED BY C H R I S T O P H E R CO P P O L A
1. TEMPORARY TIGHTENER This mask starts as a milky gel and dries to a white powder that lifts and firms for several hours. (Your face will feel slightly shrink-wrapped; embrace it.) Our skeptical tester called it “a beauty magic trick. I watched my face tone up in the mirror.” Dermarché Labs Roloxin Lift ($45 for five treatments, nordstrom.com)
2. EASY CAMOUFLAGE Consider this compact an invisibility cloak for imperfections. Swipe it on under foundation, or wear it over your moisturizer (it’s clear); argan oil eases dryness, and aluminum starch fills in creases. “My lines went kaput in seconds, and my makeup looked great over it,” says our tester. Nyx Cosmetics Soft Focus Primer ($10, nyxcosmetics.com)
3. DOES�IT�ALL EYE CREAM The peachy tint goes on sheer to lighten up dark circles on all skin tones, and glycerin plumps while silicones help fill in crow’s-feet. “I was surprised at how well it minimized my fine lines,” says our tester. “It worked best without concealer or foundation on over it.” Olay Eyes Ultimate Eye Cream ($25, drugstores)
4. GET THAT AGELESS GLOW There’s a hefty dose of wrinkle-smoothing silicone in this blush. Our tester says it melted into her skin, covering up her pores and smile lines without settling into any flaky spots. “There’s a huge color payo�, so a little goes a long way,” she adds. L’Oréal Paris Visible Lift Blur Blush (shown in Soft Pink, $13, drugstores)
True Beauty GAME CHANGERS
basic training YOU DON’T NEED TO USE MUCH OF THE BLUR CREAMS HERE; A DIME SIZE DOLLOP SHOULD BE ENOUGH TO COVER YOUR ENTIRE FACE.
5. FAST�ACTING SKIN SMOOTHER Rub it on over your morning moisturizer and under your foundation (if you wear it). A blend of silicones acts like a light spackle for your skin, filling in lines and pores. Says our tester: “My skin looked more even and felt softer, and my makeup went on better and lasted longer.” Lumene Bright Now Blur Line & Pore Minimizer ($20, ulta.com)
6. PORTABLE ERASER Pop this in your purse and touch up targeted wrinkle spots (crow’sfeet, squinty lines around the nose). Elastomer gels help smooth skin, and tiny spheres of powder reflect light, so lines— poof!—disappear. “I noticed a difference immediately when I used it on vacation, and it’s totally undetectable when you put it on,” says our tester. Bobbi Brown Instant Confidence Stick ($45, bobbi browncosmetics.com)
7 6 8
7. LIKE SILK FOR YOUR FACE The scientists behind this foundation whipped the formula— the result is a light but fluffy texture that gives you flawless-looking skin. “I definitely saw an improvement in my fine lines,” reports our tester. “Blending it out with your fingers works best.” Flower E.E. Erase Everything Ultimate Foundation ($13, walmart.com) 8. DREAM CREAM Dry-skin types will love a daily moisturizer with wrinkleblurring polymers and silicones blended right in. This one also delivers luxurious hydration via glycerin and hyaluronic acid. “My little lines went soft-focus when I wore it alone, and under a tinted moisturizer it truly took off a few years,” our tester raves. Clinique Pep-Start HydroBlur Moisturizer ($30, sephora.com) 9. NO�NEEDLE LIP PLUMPER Pop on these lip gels for 10 minutes. While they gently tingle, swertia chirata extract, an ayurvedic herb, helps lessen the look of creases around the mouth “for about an entire day,” says our tester. “My least favorite line was gone.” Skyn Iceland Plumping Lip Gel ($42 for five, skyniceland.com)
Results in 1 week with the supercharged, go-to anti-aging ingredient.
Neutrogena Rapid Wrinkle Repair ®
Clinically proven to visibly reduce fine lines and wrinkles with Retinol, the #1 dermatologist recommended anti-aging ingredient.* NEUTROGENA® ACCELERATED RETINOL SA The best retinol there is, Neutrogena® Accelerated Retinol SA is stabilized, so it won’t break down with exposure to light and oxygen. You’ll see younger-looking skin in just one week. See what’s possible. Visit Neutrogena.com/Retinol
*Among OTC cosmetics; greater improvement on fine lines. © J&JCI 2016
True Beauty LABEL LAB
What’s in Your…
BLUSH? There’s a reason they call it a healthy glow: Rosy cheeks make you look energized, fresher, and younger. But you need to pick the right rose, so use our little cheat sheet. BY MELANIE RUD CHADWICK PHOTOGRAPHED BY TRAVIS RATHBONE
YOU’LL FIND THESE IN ALL BLUSHES FINISHING COLORS give blush its signature red or pink hue. They’re typically a mix of minerals (like iron oxides), synthetic red dyes, and carmine, which comes from—yes, it’s true—crushed beetle shells. TITANIUM DIOXIDE or ZINC
neutralizes your skin’s natural color, so blush looks as pretty on you as it does in the packaging. OXIDE
Shades of pale pink latter fair to light skin.
SILICONES such as dimethicone help the product glide on smoothly. POLYMERS keep the pigment from sliding o�. (One is called polymethylsilsesquioxane— say that three times fast.)
Medium or olive complexions look best in bright coral or peach. pro tip
Rich berry tones are gorgeous on darker skin.
WANT IT TO LAST? YOU CAN GET DAY TO NIGHT COLOR BY LAYERING A DAB OF CREAM BLUSH WITH A LIGHT DUSTING OF A MATCHING POWDER FORMULA OVER IT.
FOR STRATEGIC SHIMMER… Choose your best formula Powders have talc, which makes the color sheer and easy to build up if you’re a blush beginner, while creams—excellent for dry, mature skin—are chock-full of moisturizers like propylene glycol, argan oil, or shea butter. For a lush that sticks around, try a stain, which contains dyes that are very concentrated. Stains resist fading—just keep in mind that you’ll need to use makeup remover at night.
Look for “mica” on the ingredients label. This lightreflecting mineral makes skin appear extra radiant. But if your cheeks have noticeable wrinkles or scars, skip it and go with a matte-finish blush to even things out.
P R O P ST Y L I N G BY A L M A M E L E N D E Z FO R H A L L E Y R E S O U R C E S . S O U R C E S : P E R RY R O M A N OW S K I , C H I C AG O B A S E D C O S M E T I C C H E M I ST A N D AU T H O R O F C A N Y O U G E T H O O K E D O N L I P B A L M ?; J O L E V Y, P R O M A K E U P A RT I ST A N D B E AU T Y E X P E RT
� how to �
build better skin
Dermatologists are buzzing about your skin’s outer layer (the barrier, they call it) and how a healthy one may be the key to a complexion that looks and acts younger. Their advice—backed by the latest science—will strengthen your beauty defense system. BY K R I S TA B E N N E T T D E M A I O
I L L U S T R AT I O N S B Y G R AC I A L A M
Let’s start with a simple bio lesson: Picture the surface of your skin as a brick wall. The “bricks” are dead skin cells, which are held together by a mix of fatty acids and oils—the “mortar.” This is your skin barrier, and it protects the deeper layers by keeping water inside and all sorts of junk out—irritants, bacteria, free radicals (wrinkle-causing molecules generated by the sun and pollution). “The barrier is so thin—we’re talking millionths of a meter—but it does so much to keep your skin functioning properly,” says Adam Friedman, M.D., an associate professor of dermatology at George Washington University. Now imagine that wall beginning to crack and crumble. Your skin no longer holds on to moisture or blocks out the elements the way it should, so you’re left with a dry, cranky complexion that can’t protect or repair itself. You’re suddenly a lot more vulnerable to skin conditions like eczema and flare-ups of psoriasis, and because bacteria and other pore-clogging gunk can easily get in, you even start to notice acne spots popping up here and there. Over time, thanks to those free radicals that slip through, wrinkles and brown spots appear. Not a pretty picture, right? Let’s rebuild that wall, with help from smart doctors and products.
what’s bothering your barrier? How do I know if my barrier’s weak? “If you have sensitive skin that’s easily irritated by products, water, sunlight, or wind, that’s a pretty good indication,” says Carl Thornfeldt, M.D., a clinical dermatologist in Fruitland, ID, and a renowned skin barrier researcher. Other signs: chronic dryness all over or in one area (like your alwaysparched hands). Not you? Congrats, your surface layer is in good shape. Keep reading to hang on to what you’ve got.
Derms ID the top o�enders and show you how to heal your skin. BARRIER BREAKER
Your daily cleanse Cleansers, of course, are supposed to remove dirt and oil, but sometimes they do their job too well. Soaps and other harsh surfactants (like sodium lauryl sulfate) can’t tell the difference between bad oils and good, so they just strip them all, including those mortarlike fats, says Friedman. Your skin is left feeling dry and uncomfortably tight. “The high pH of most soaps can also trigger inflammation, which then further breaks down the skin’s barrier,” says Robert Anolik, M.D., a clinical assistant professor of dermatology at NYU School of Medicine. Even long, hot showers and baths can do damage, literally dissolving away the natural moisturizers that fortify skin. THE FIX Pick a cleanser that says “nonsoap,” “mild,” or “gentle” on the label, all signs that it won’t overstrip. “These tend to be pH
balanced and either don’t contain harsh surfactants or use tweaked versions that are gentler,” says Friedman. Also look for moisturizing ingredients such as hyaluronic acid, glycerin, and ceramides, which replace those natural moisturizers that may get washed away. After cleansing, slather moisturizer on damp skin immediately to lock in water.
Aggressive products Exfoliating dull, dead skin gets you a brighter, smoother complexion, but experts say you can definitely overdo it. Grainy scrubs, scratchy loofahs, even motorized cleansing brushes can tear up your skin’s surface if you use them roughly or too often, explains Friedman. Irritating astringents like alcohol, witch hazel, menthol, and synthetic fragrances can also strip skin and trigger inflammation. THE FIX Switch to gels and at-home peels that contain sloughing acids like glycolic or lactic acid, which mimic your skin’s natural exfoliating process. “The idea is to break down the top layer safely to let new healthy cells come to the surface,” Friedman says. Do it no more than twice a week, backing o f entirely if you see irritation. A cleansing brush can also gently exfoliate without doing damage, but not if you press down hard. Let the bristles do all the work (you should feel a gentle vibration, not pulling or tugging), and don’t brush up more than two to three times a week. The potent anti-ager retinol has a reputation for being harsh, but our experts say it strengthens skin’s structure from the inside out, so you’ll wind up with a stronger barrier in the long run. Layer it with a moisturizer (see “Barrier Boosters,” page 71) to o fset any potential dryness or irritation.
Too many stressful days It disrupts our sleep, sends us straight for the chocolate cake, and messes with our skin. In fact, studies have shown that skin actually loses more water when we’re feeling tense, says Richard Fried, M.D., a dermatologist DROZTHEGOODLIFE.COM
What if my skin is oily? Could I have a problem barrier? Yes. Even oily or combination types can have issues, but they’re mostly self-inflicted. “People tend to use overly aggressive products to combat oiliness,” says Friedman. The result: dried-out and damaged skin.
and clinical psychologist in Yardley, PA. “As water escapes, your skin cells become dehydrated and can shrink up like a raisin, leaving microscopic gaps along the surface,” says Fried. (Picture those bricks getting looser and looser.) Plus, during stressful times, your body releases a cocktail of inflammatory hormones like cortisol, which undermine your barrier even more. THE FIX Pick any one of the many activities proven to reduce stress levels—a yoga session, some meditation time, aerobic exercise, reading, talk therapy—and do it often, Fried recommends. “These help decrease the high levels of in lammatory chemicals in your body, giving your skin a break so it has plenty of time to heal,” he says. Beyond getting your om on, stick to a diet full of antioxidants (like leafy greens, berries, and green tea) to protect cells against the onslaught of free radicals that can sneak through the cracks in your skin’s wall.
The beating sun Don’t think you need another reminder of just how damaging the sun is for your skin? Here’s one anyway: A few hours after being exposed to ultraviolet light, your skin cells start turning over rapidly in an effort to thicken your outer layer and protect it from further UV damage, says Friedman. It all happens too quickly, though, and you end up with a poorly formed barrier (kind of like a quick, sloppy repair job on that brick wall). Then comes the sunburn. That hot, red, and inflamed reaction is basically your surface layer sending out an SOS. “Sunburned skin is losing lots of water, which is why it feels so tight,” says Friedman. It’s also more vulnerable. “Your skin’s ability to fight off further sun exposure—as well as free radicals and bacteria, fungi, and viruses—is diminished.” A golden glow is no better: “Sorry, but a suntan is a sign of injury too,” says Friedman.
THE FIX Prevent the damage in the irst place with sunscreen (yes, duh), and go for the big guns. “Studies show that people don’t apply nearly enough to get the SPF number listed on the bottle. So when you start with a higher number, like SPF 50, you’re more likely to get an e fective level of protection,” Friedman says. If sunscreen tends to irritate your skin, look for a formula with multiple ilters (ingredients such as avobenzone, octocrylene, and homosalate), which tend to have lower, less irritating concentrations of each ingredient. Or go with a physical blocker such as zinc oxide, which shields you from the full spectrum of UV light without the sting. Modern formulas sink in better, so you don’t have to worry about the lifeguard look. Got accidentally burned or tanned? Turn to a moisturizer with anti-in lammatory ingredients such as aloe or licorice. If your skin is really painful and red, pop an oral antiin lammatory such as aspirin or ibuprofen, says Anolik. Taking down in lammation quickly means less stress on your barrier.
strength train your skin OK, you’ve stopped the barrier-breaking habits on the previous pages. Now it’s time to keep your skin in fighting shape with the right moisturizers. These are the key strengtheners our experts suggest you look for.
Lipids You need these good fats to plug up the small cracks in your skin’s surface. A few to look for: ceramides, cholesterol, shea butter, lax, meadowfoam seed, oat, or sun lower, sa lower, or coconut oils. Make sure there are at least a few listed. “Applying just one type of lipid can actually damage the barrier by throwing everything o f-balance,” says Thornfeldt.
barrier boosters Your skin will drink in these creams— they have the right mix of ingredients to help patch up your outer layer in no time. FOR YOUR
The luxurious blend of coconut oil, shea butter, hyaluronic acid, and peptides in It Cosmetics Confidence in a Cream ($48, ulta .com) acts like skin’s very own suit of armor.
CeraVe Itch Relief Moisturizing Cream ($24, Walgreens) has ceramides to repair and an itch fighter to keep you from scratching.
Humectants These lightweight hydrators, which include glycerin, hyaluronic acid, and urea, attract water to your skin and keep it locked there, plumping your surface layer so it repels outside troublemakers.
Anti-inflammatories Like little ire extinguishers, they keep a tiny spark from burning down your entire wall. Using them daily can soothe in lammation on the spot and help prevent a complete barrier breakdown, says Thornfeldt. Licorice, turmeric, aloe, green tea, and allantoin are potent (and commonly used) examples.
Infused with antiaging retinol, Paula’s Choice Resist Barrier Repair Moisturizer ($32, paulaschoice .com) stimulates collagen and protects against inflammation and irritation.
Slather on Curél Hydra Therapy Wet Skin Moisturizer ($11, drugstores) right after you step out of the shower. Its unique blend of hydrators is activated by water.
ST UA RT T Y S O N / ST U D I O D
Antioxidants If you think of your barrier as the irst line of defense for the deeper layers of your skin, topical antioxidants are like the goalies. If any free radicals slip past, antioxidants spring into action, working hard to disarm the invaders before they get into your cells and cause real damage. Look for vitamins C and E, green tea, polyphenols, and soy—all good bets.
SkinCeuticals Triple Lipid Restore 2:4:2 ($125, skinceuticals .com) has 2% ceramides, 4% cholesterol, and 2% fatty acids (hence the name) to richly hydrate and improve skin’s texture.
With a thick texture, Skinfix Extra Strength Soothing Body Cream ($20, Target) tackles superdry skin with proven soothers like colloidal oatmeal, shea butter, and moringa oil. DROZTHEGOODLIFE.COM
stylists’ secrets If you don’t walk out of the salon with great-looking hair, you never go back. That’s why stylists know how to rehab run-down strands fast. Try their tips in your own bathroom. BY ALYSSA HERTZIG PHOTOGRAPHED BY JOHNNY MILLER
Learn the easy bun trick for soft waves, page 76.
healthier hair Pretty hair without heat? Here you go.
Quick Fixes Static, frizz…this is what to do if a hair-mergency hits when you’re out and about.
MEND SPLIT ENDS “Other than a trim, there’s nothing you can do to truly repair frayed ends. Until you can see your stylist, camouflage splits by spritzing dry hair with a silicone-based styling spray—it temporarily holds ends together. The product will wash out, though, so get that cut.”
BLOT AWAY ICKINESS
SLEEKER IN SECONDS
“Use blotting papers—the same kind meant for your face—on your hair. Pat them on your bangs, right at your hairline, and at the nape of your neck; anywhere it gets sweaty and greasy. I recommend the ones from Tatcha because they have a pretty high concentration of oilabsorbing rice powder.”
“If your hair is dry and unruly, that hand cream you stashed in your purse may work as a smoothing cream in a pinch—it has a very similar texture. Let’s say you’re out to dinner and you see some wayward pieces: Calm them down by putting a tiny amount of cream in your hand and applying it to the general area with your fingers, starting at the ends, which tend to be drier, and working your way up. You’ll look immediately pulled together.”
—Mark Townsend, Dove celebrity stylist Tatcha Original Aburatorigami Japanese Beauty Papers ($12, tatcha.com)
—Harry Josh, a celebrity hairstylist in New York
—Nunzio Saviano, a stylist and salon owner in New York Hairspray and a napkin: All you need to tackle static.
GET MIDDAY VOLUME FAST “There’s a really simple way to give your hair a little boost if it’s gone flat halfway through the day. Flip your head upside down and spray your roots with some dry shampoo. It removes greasy buildup, cleans your hair without water, and adds some oomph where you need it most.” —Gabriel Samra, Pantene Pro-V celebrity stylist
Catwalk by Tigi Transforming Dry Shampoo ($21.50, ulta.com)
CUTE PUFF, LESS PAIN “For naturally curly girls, a pulledup pu� is an easy style for busy days. But a tight headband can damage your hair. Take out your headband and coat it with some hair oil before putting it back in. It won’t pull as much.” —Nikki Walton, founder of CurlyNikki.com and author of When Good Hair Goes Bad
SMOOTH AWAY STATIC
“You can run a dryer sheet over your hair, but who carries those around in her purse? Instead, try spritzing a paper napkin a few times with a travel-size hairspray, then use that to smooth down the staticky baby hairs or anywhere that looks crazy. Works like a charm.” —Ashley Branda, hairstylist and creator of Two 01 Hair in Hoboken, NJ
ST Y L I N G BY A R GY KO U T S OT H A N A S I S . H A I R BY A DA M M AC L AY FO R K É R A STA S E PA R I S N U T R I T I V E M AG I ST R A L . M A K E U P BY E L I S A F LOW E R S FO R D I O R B E AU T Y AT B A R E P S .C O M . M A N I C U R E BY A N A M A R I A U S I N G D I O R V E R N I S . P R O P ST Y L I N G BY P E T E R G D E S I G N I N C . P R O D U C T I M AG E S C O U RT E S Y O F M A N U FAC T U R E R S . P R E V I O U S S P R E A D : TA R G E T T S H I RT. T H I S PAG E : S P L E N D I D T S H I RT
In the Shower
Trade your towel for a tee to sop up moisture.
Lather, rinse, repeat? Sure, if you want hair that looks…OK. Get your pretty on with these smart upgrades.
DOUBLE UP “Most women don’t have one type of hair. It could be healthy and shiny at the scalp and dry or dull at the ends. That’s why I like to customize my clients’ shampoo experience by using two different formulas. I’ll use a lighter shampoo—a volumizing formula or one without oils or heavy conditioners—at the roots, and a heavier hydrating or smoothing shampoo at the ends to moisturize and get rid of frizz.” —Jen Atkin, celebrity hairstylist and founder of Ouai hair care OUR PICKS
From left, Pantene Pro-V Sheer Volume Shampoo ($5, drugstores) and Honest Beauty Beyond Hydrated Shampoo ($20, ulta.com)
M I C H A E L STA R S TA N K TO P. S P L E N D I D T S H I RT
ADD SERIOUS SHINE “Your hair’s outer cuticle layer looks like a shingled roof—rinsing with cool water before stepping out of the shower smooths all those ‘shingles’ down so they reflect light better. The result is supershiny hair. You can take this one step further by doing a weekly rinse with white vinegar first, then blasting hair with the chilly water. The acidity also helps to seal the cuticle, leaving your hair even glossier. You rinse the vinegar out, so don’t worry about smelling like a salad.” —Mara Roszak, a celebrity hairstylist for L’Oréal Paris
DEFLAKE THE NATURAL WAY “To get rid of dry scalp and dandruff in a few weeks, I tell my clients to add naturally antifungal tea tree oil to their shampoo. Over-thecounter tea tree oil shampoos are out there, but they might not fit your hair’s specific needs. This way, you can still use your favorite product—whether it’s a smoothing formula for curly hair or a moisturizing one for dry. Use one drop of oil for every ounce of shampoo and shake to mix it all up. Just don’t apply undiluted tea tree oil directly to your scalp; it can cause irritation.” —Lorean Cairns, cofounder and creative director of Fox & Jane salons in New York OUR PICK
Aura Cacia Tea Tree Essential Oil ($9, auracacia.com)
DITCH THE TOWEL
“Drying your hair with a regular towel causes a lot of friction that roughs up your hair and creates frizz. Instead, use an old cotton T-shirt to gently blot dry. The smooth material absorbs water without disrupting your hair.” —Elle Kinney, a hairstylist at Livian Salon in New York
WAIT IT OUT “After taking a hot shower, the worst thing you can do is to start blow-drying your hair right away in a steamy bathroom. It’s like walking outside on a humid day—your hair frizzes and the whole process takes longer. Get out of the bathroom and leave the door open for a few minutes to allow it to cool down.” —Stephanie Angelone, a hairstylist at RPZL salon in New York
Getting Ready A better blow-dry, lazy-girl ways to do your hair in less time (with less damage), and the magic ponytail trick. This is smarter styling.
SUPERCHARGE YOUR BRUSHES “Boar bristles are excellent for your hair—they help to evenly distribute your scalp’s natural oils so your strands look shiny and healthy. They’ll work even better if you condition them every few months. Soak brushes in a sink with water and a few capfuls of a hydrating conditioner. This treatment helps to lubricate the bristles so they glide through your hair with less snagging and pulling.” —Charles Baker Strahan, a celebrity hairstylist in Los Angeles
STYLE AND HYDRATE ALL AT ONCE
VOLUME WHILE YOU SNOOZE
“Coconut oil is moisturizing and helps to strengthen hair. Comb a small amount through clean, dry hair. Then loosely twist a few sections in alternating directions, and air-dry. Once your hair is 90% dry, shake it out with your fingers, and you’ve got the perfect naturallooking style. This is great on thick hair but may be too heavy for fine strands: Use a coconut oil–based styling product if that’s you.”
“To get volume in the healthiest way possible, without heat or products, sleep with your hair pulled up on top of your head. Volume starts at the roots, and this redirects them upward for hours while you sleep. When you let your hair down in the morning, you’ll have great allover volume. Just be sure to use a scrunchie to hold hair up so there won’t be crimp marks or breakage.”
—Aaron Grenia, cofounder of IGK Haircare
—Mark Garrison, hairstylist and owner of the Mark Garrison Salon in New York
PERFECT A DAY TWO BLOWOUT
“Refresh second-day hair without plugging in your dryer by flipping your head upside down and spritzing on dry wax from underneath. Or section hair and spritz it at the roots, using your fingers to work it to the ends. This bulks up the hair to add volume from the bottom. And unlike hairspray, the wax keeps hair soft enough to move.” —Simon Miller, a KMS California hairstylist
CREATE OVERNIGHT WAVES “It’s as simple as sleeping with your hair in buns. Apply a lightweight styling product like mousse to damp hair, and section it into four buns before bed. If your hair is thick or has some natural texture, start with dry hair and use a smoothing product and a few spritzes of antifrizz spray instead. Take out the buns in the morning and comb through to get soft, pretty waves.” —Lona Vigi, a Nexxus New York Salon Care celebrity stylist
Dove Style + Care Volume Ampli ier Mousse ($4, drugstores)
A pump or two of dry wax can give you a nice lift.
TA R G E T T S H I RT
UPGRADE YOUR PONYTAIL
THE GENTLER WAY TO SLEEK “Want straight hair with smoothness, shine, and less drying damage? This is the foolproof routine I school all of my clients on: Shampoo, towel dry, then loosen up any snarls by working a detangling brush or comb through hair. Apply a smoothing product and allow your hair to air-dry for as much time as possible. This gives the cuticles a chance to set before you start to actually blow-dry and style, which means you won’t rough them up as much. Plus, starting drier means you’ll need less heat to finish your look—always a good thing whenever possible.”
“Fake a fuller pony by creating a double one. Divide your hair into top and bottom sections. Pull the lower section into a ponytail and secure it at the back of your head, then sweep the top section back into a second, separate ponytail above the first. Your hair will look longer and more voluminous.” —Sarah Potempa, celebrity hairstylist
—Chris Sulimay, academy and technical director for Keune North America
L’Oréal Paris Advanced Haircare Extraordinary Oil Transforming Oil-inCream ($7, drugstores)
U N I Q LO T S H I RT
CUT THE DRY TIME (AND DAMAGE) “A blowout doesn’t have to be all or nothing. Minimizing the amount of heat helps keep your hair feeling healthy and will save you a lot of time in the morning. Concentrate on smoothing out only certain, more visible sections of your hair, like the pieces around your face or even your bangs. Blow out just those sections, then wrap the rest of your hair into a loose topknot or bun and let it air-dry. This helps minimize frizz without relying on your hot tools.”
You can’t see the underpony, just a lush tumble of hair.
—Eva Scrivo, celebrity hairstylist and owner of the Eva Scrivo salons in New York DROZTHEGOODLIFE.COM
WATCH WEEKDAYS doctoroz.com
OZ NEWS: FOOD
F R O M N U T R I T I O N ST R I P P E D : 100 W H O L E F O O D R EC I P E S M A D E D E L I C I O U S LY S I M P L E , BY M C K E L H I L L , R . D. N . © 2 016 BY M C K E L H I L L . R E P R I N T E D BY P E R M I S S I O N O F W I L L I A M M O R R OW, A N I M P R I N T O F H A R P E R C O L L I N S P U B L I S H E R S . A L L R I G H T S R E S E RV E D
� THINGS WE JUST LEARNED
Spiced chocolate + nuts
one food, three ways
Turn for More
Nothing beats a bowl of cozy on a crisp fall morning. Fun up your oatmeal with these delish ideas from Nutrition Stripped, dietitian McKel Hill’s new cookbook. Combine 1 cup nut milk, cup rolled oats, and tsp sea salt in a saucepan. Add the mix-ins below, simmer for 20 minutes, stirring continually, and garnish away.
Corn + southwest flavors
Pear + extra protein
MEXICAN CHOCOLATE OATS
PROTEIN�RICH PEAR OATS
SAVORY CORN OATS
Toss in 2 Tbsp chopped pistachios, 1 Tbsp maple syrup, 1 Tbsp tahini, 1 Tbsp cocoa powder, and a dash each of ground cinnamon and cayenne pepper. Top with cacao nibs.
Add 2 raw eggs, 1 pear (diced), Tbsp grated ginger, 1 tsp ground cinnamon, tsp ground cardamom, 2 Tbsp orange juice, and 1 Tbsp honey. Finish it all off with pumpkin seeds.
Stir in cup corn kernels, tsp ground cumin, 1 Tbsp honey, and ground black pepper to taste. Then go wild with garnishes: avocado, cilantro, red onion, diced tomato, red pepper lakes…
Yum-spiration & Nutrition Tips DROZTHEGOODLIFE.COM
OZ NEWS 84
ROCK ’N’ ROAST
Superfoodies, roasting season has arrived. Tovolo’s new nonstick Silicone Veggie Roasting Mat is just the thing for cooking up all that good-for-you produce. It saves you the hassle of scrubbing a baking sheet and doubles as a handy how-to guide, complete with recommended cook times and nice seasoning suggestions. Plus, it’s BPA-free and dishwasher safe. ($14, goldaskitchen.com)
3 new + good
The new Zesty Fruit Bars from That’s It are pretty much the definition of nature’s candy. They’re made with just one or two fruits, plus herbs and spices for heat and zing. And they’re only 100 cals a pop. All the flavors satisfy, but the applemango-chili is especially fab.
($2 per bar, select grocers and thatsitfruit.com)
News We Like a Latte The case for full-fat dairy grows! Adults with higher concentrations of dairy fat in their bloodstream were found to have up to about a 50% reduced risk of developing diabetes, reports a new study in the journal Circulation. We’ll be over here, celebrating with a nice, big whole-milk cappuccino.
Now, This Is How You Dress a Salad Some folks sneer at the pumpkin-everything trend, and we get that. (Pumpkin-spice dog treats? A little dopey, people.) But we’re big fans of the vitamin A–packed veg and thrilled to see it escape the pie world. Case in point: this savorysweet salad dressing from YummyBeet.com blogger Allison Day’s new book, Purely Pumpkin. It brings autumnal wow to everything you splash it on. In a bowl, mix cup pumpkin puree (canned is ine), cup olive oil, cup lemon juice, 1 Tbsp Worcestershire sauce, tsp salt, and coarsely ground black pepper to taste.
R OA ST I N G M AT: ST UA RT T Y S O N / ST U D I O D. S A L A D : P H OTO BY A L L I S O N DAY, F R O M P U R E LY P U M P K I N : M O R E T H A N 100 S E A S O N A L R EC I P E S TO S H A R E , S AV O R , A N D WA R M Y O U R K I TC H E N , BY A L L I S O N DAY, S K Y H O R S E P U B L I S H I N G , S E P T E M B E R 2016. I L LU ST R AT I O N BY O L I V I E R KU G L E R
A Sweet Snack with a Kick
THE BEST WAY TO VEG
IS YOUR WAY TO VEG.
Banh Mi with Chik’n Strips
Whether you’re doing it for yourself or the good of the Earth, any way you veg is the right way. Find a new favorite recipe at MorningStarFarms.com. #WayToVeg
FIND US IN THE FREEZER AISLE
Good Eating COOKING SMARTS
DAPHNE OZ AT HOME Can healthy home cooking fit into a hectic schedule? “It has to,” says Daphne Oz, cohost of The Chew and mom of a baby and toddler (Dr. Oz’s grandkids!). She’s all about the big batch, gaming out leftovers, and dressing up store-bought basics. No wonder her new book is called The Happy Cook! Take a taste, here.
“COOKING DINNER SHOULDN’T FEEL LIKE ANOTHER JOB. IT SHOULD BE YOUR CHANCE TO RELAX.”
Good Eating COOKING SMARTS
A lot of us aspire to be domestic goddesses. These days, I’m going for domestic god-ish—I don’t care so much about perfection as I do about making my life feel full and beautiful in fun and easy ways. If I don’t have time to put together an entire healthy meal, I’ll make a flavorful salad, like my Shaved Brussels Sprouts, on page 90, and serve it with food that’s already prepped, like a store-bought rotisserie chicken. Cooking up nutrient-packed sides in bulk helps too. I make a batch of quinoa or millet and turn to it all week— warming it with milk and honey for breakfast, tossing some into lunch salads, sautéing it with vegetables for dinner. I also depend on fresh-made flavor boosters. A simple chimichurri elevates any meat or pasta. Throw in parsley, dill, or mint and bagged lettuce takes a luxe turn, and the vitamin quotient gets nudged up as well. Healthy, hearty (and happy!) cooking doesn’t have to require more time, just some creativity. The dishes here have ingredients everyone loves, plus a few subtle swaps to kick up the health perks. It was my mom who taught me to play with food this way—she’s the epitome of a happy cook. We never ate “health food”—just delicious food that happened to be good for us. Now that I’m a mom, I’m excited for my kids to love what they eat, too.—Daphne Oz
“Don’t be afraid to think outside the box and play with your favorite ingredients. I’m a fan of thyme, and that little hint of savory herb in this granola makes each bite so unexpected. It’s addictive.”
Crispy-Crunchy HoneyThyme Granola PREP 35 min — COOK 50 min MAKES about 6 cups 2
Recipes adapted from the forthcoming book The Happy Cook: 125 Recipes for Eating Every Day Like It’s the Weekend, by Daphne Oz. Copyright © 2016 by Daphne Oz. To be published on September 20, 2016, by William Morrow Cookbooks, an imprint of HarperCollins Publishers.
cups rolled oats cup salted roasted sun lower seeds cups mixed chopped raw nuts: walnuts, cashews, almonds, hazelnuts, pecans, or pistachios cup sesame seeds Scant cup extra-virgin olive oil cup fresh thyme leaves cup honey tsp pure vanilla extract tsp kosher salt Sea salt
HEAT oven to 300°F. Line a rimmed baking sheet with parchment paper. MIX together oats, sun lower
seeds, nuts, and sesame seeds in a large bowl. Set aside.
COMBINE in a medium skillet olive oil and thyme; cook over mediumhigh heat, swirling often, until thyme is fragrant, about 3 to 4 min. The thyme may fry and spit a little, which is ine. Remove from heat and let the thyme oil cool and infuse, at least 10 min. SWIRL honey, vanilla extract, and kosher salt into the thyme oil. Pour over the oat mixture and stir to combine. Turn out onto the prepared baking sheet, spreading granola as evenly as possible. BAKE, stirring every 10 min, until crisp and golden brown, about 45 to 50 min. Sprinkle on a few pinches of sea salt and let cool completely, then pack into airtight containers. The granola keeps for weeks, stored in a cool, dry spot.
180 cal, 13 g fat (2 g saturated), 4 g protein, 15 g carb, 6 g sugar, 2 g iber, 109 mg sodium, 0 mg cholesterol per cup serving
“WHEN I CRAVE MEXICAN, THIS BOWL MAKES ME HAPPY. I swap out plain rice for iber-rich millet, and meat for beans. Whatever I’m cooking, I’m always looking for ways to trade in healthier ingredients, while also using just enough olive oil, butter, sugar, or salt to make a dish taste like it should. I’m not into deprivation.” For recipe, see next page.
Good Eating COOKING SMARTS
“NO NEED TO ROAST YOUR BRUSSELS SPROUTS. JUST SHRED, SEASON, AND MUNCH AWAY.” Hoisin-Glazed Pork and Turkey Meatloaf
Millet Burrito Bowl PREP 20 min — COOK 20 min SERVES 4 2 1
2 2 2
PREP 30 min — COOK 1 hr 10 min plus 15 min cooling time SERVES 8
cup millet Tbsp extra-virgin olive oil tsp cumin seeds (or tsp ground) tsp coriander seeds (or tsp ground) Tbsp lime juice (about 1 lime), plus lime, cut into wedges Kosher salt Pepper (15 oz) can pinto or black beans, rinsed and drained radishes, thinly sliced scallions, inely chopped cups baby arugula or torn arugula cup plus 2 Tbsp crumbled Cotija, feta, or goat cheese Tbsp salted roasted pumpkin seeds Salsa and sour cream (optional)
4 6 1 2 2
“This is my at-home version of a dish I love at Barbuto restaurant in New York City. The pecorino (sheep’s milk) cheese adds an extra touch of salty creaminess, but you could also use Parmigiano-Reggiano.”
BRING a large pot of salted water
to a boil over high heat. Add millet; cook until tender, about 20 min. Drain and rinse under cool water. Transfer millet to a large bowl and toss with 2 tsp olive oil. TOAST cumin and coriander seeds
over medium heat in a small, dry skillet, 3 to 5 min, shaking pan regularly, until you smell a nutty aroma and hear crackling. Remove from skillet quickly. Crush with a spice grinder or a mortar and pestle. (Skip these steps if you’re using ground spices.)
Shaved Brussels Sprout Salad with Pecorino and Capers PREP 12 min SERVES 4 1
COMBINE spices in a small bowl with lime juice and salt and pepper to taste. Whisk in the remaining 4 tsp olive oil.
lb Brussels sprouts, stems trimmed, outer leaves removed cup shaved Pecorino Romano cheese, plus more for serving cup lemon juice (from 2 lemons) cup roughly chopped rinsed and drained capers tsp kosher salt Pepper cup extra-virgin olive oil Tbsp chopped mint leaves
ADD beans, radishes, scallions, and
arugula to millet. Drizzle on dressing; toss with a fork to combine.
SHRED Brussels sprouts thinly with a food processor or a sharp knife.
SPRINKLE with cheese and pumpkin seeds; serve with lime wedge, plus salsa and sour cream on the side, if you like.
PLACE in a large bowl; toss with cheese, lemon juice, capers, salt, pepper to taste, and olive oil.
330 cal, 14 g fat (4 g saturated), 11 g protein, 40 g carb, 1 g sugar, 4 g iber, 553 mg sodium, 11 mg cholesterol per serving
cups whole wheat panko cup whole milk large eggs cup minced fresh parsley or cilantro cup minced fresh basil scallions, minced garlic cloves, inely minced medium white onion, grated Tbsp inely grated fresh ginger tsp toasted sesame oil tsp kosher salt Pepper lb ground pork lb ground turkey Cooking spray cup hoisin sauce Tbsp ketchup
HEAT oven to 350°F. Whisk together in a large bowl: panko, milk, eggs, parsley, basil, scallions, garlic, onion, ginger, sesame oil, salt, and pepper to taste. Add ground pork and turkey; stir gently to combine. Do not overwork meat. SHAPE meat mixture into a 12-inchlong loaf; line and spray rack (see instructions, opposite below) and place loaf on top. Flatten top and square off ends. (If making a double batch, freeze the extra one in a disposable loaf pan—it makes removal easy after thawing. When ready to eat, thaw overnight in fridge, transfer onto a lined baking sheet, then glaze and bake as instructed below.) WHISK together hoisin sauce and ketchup in a small bowl. Pour half the sauce over meatloaf; coat sides and top.
SERVE immediately, sprinkled with more cheese and mint.
BAKE for 60 to 70 min, until internal temperature reads 160°F, brushing with glaze every 20 min or so. Let loaf cool for 15 min; transfer to a platter, slice, and serve.
395 cal, 35 g fat (8 g saturated), 12 g protein, 11 g carb, 3 g sugar, 4 g iber, 815 mg sodium, 27 mg cholesterol per serving
331 cal, 17 g fat (5 g saturated), 27 g protein, 18 g carb, 5 g sugar, 2 g iber, 802 mg sodium, 147 mg cholesterol per serving
Love your leftovers “If you don’t finish the whole loaf, it makes for tasty openfaced sandwiches the next day. Slick whole wheat bread with mayo and spicy mustard. Top with a slice of meatloaf and bake at 350°F until heated through. Add a little pile of parsley or basil, shredded carrots, sliced jalapeño, and lime juice. Scrumptious.”
“HAVE YOUR MEATLOAF AND EAT IT, TOO. For a stick-to-your-ribs loaf that’s nutritious and not too fatty, I switch some pork out for turkey—and use this baking trick: Line a wire rack with foil and set it on top of a lined rimmed baking sheet. Lightly coat the rack foil with cooking spray; then, with a knife, make a few slits. This allows the fat to drip down onto the baking sheet.” For recipe, see opposite.
Good Eating #TRENDING
SWEET POTATO…TOAST! Trust us: It’s the greatest thing since sliced bread. Make this sounds-weird, tastes-amazing snack, then layer on toppings. Three awesome foodies will get you started. BY R E B E CC A S A N T I AG O
P H O T O G R A P H E D BY L A R A R O B BY
Apple-Cheddar Crunch Sliced green apple + shredded cheddar “Toast it, top it, then wrap in foil for a minute so the cheese melts. Yum—salty, gooey, and satisfying!” —Abby Langer, R.D., abbylanger nutrition.com Ri� on it: Sub in pears for apples.
Avocado, Meet Sweet Potato Avocado + sliced egg + hot sauce + pepper “Simple and delish. I love it without the egg, too, but it’s nice for a dose of protein.” —Candice Kumai, author of Clean Green Eats, candicekumai.com Ri� on it: Swap out the egg and hot sauce for sliced cherry tomatoes and feta.
HOW TO MAKE PERFECT TATER TOAST
PB&J 2.0 Almond butter + sliced banana + pomegranate seeds “Sweet, rich…an ideal comfort food.” —Katie Higgins, chocolatecovered katie.com Ri� on it: Invite fresh berries, cacao nibs, unsweetened coconut flakes, or cinnamon to the party.
This made us wonder: What else can you toast? Check out our veggie-toast experiment at drozthe goodlife.com /alterna-toasting.
STEP 1 Cut an unpeeled sweet potato lengthwise into ⅛- to ¼-inchthick slices.
STEP 2 Toast slices on medium-high until browned. (It may take two rounds.)
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 . I L LU ST R AT I O N S BY B R OW N B I R D D E S I G N
Cheesy Mexican Lasagna
Â© 2016 Kraft Foods
Forecast your meals.
THINK PERMANENT WEIGHT LOSS IS MISSION IMPOSSIBLE? 10,000+ SUCCESSES PROVE THAT YOU CAN GET TO A HEALTHY SIZE�AND STAY THERE FOR LIFE. BY S H AU N D R E I S B AC H
I L L U S T R AT I O N S BY J I N G Z H A N G
We don’t blame you for feeling discouraged when you read about The Biggest Loser study. Researchers tracked 14 contestants from the hit show, and six years after the finale, almost everyone regained the weight they fought so hard to lose. Fast, furious weight loss (good for ratings, bad for your body) had messed with their metabolism. But there’s a better place to turn to for the facts on body transformation. The National Weight Control Registry (NWCR)
was set up to keep tabs on people who slim down and maintain their new weight. There are more than 10,000 people in the registry, and they’ve shed an average of 66 pounds and kept them o� for more than five years. “I see it every day: Long-term weight loss is possible!” says Holly Wyatt, M.D., a coinvestigator at the NWCR. Now Wyatt and other experts share the best strategies for slimming down—the ones that fueled all those success stories. Yours is next.
Sounds basic, but how often have you walked into your own kitchen, the cafeteria at work, or a new restaurant and thought, Hmm, what should I eat?, says New York nutritionist Keri Glassman, R.D. “And nothing wrecks a weightloss plan like having no plan.” The solution? Consider your day or week, and decide what’s on the menu before it’s time to chow. Have your fridge and pantry stocked with basics so you can put good meals together on the fly, and keep healthy snacks stashed in your bag and office drawer so you’ll never get stuck and wind up hitting the vending machine for lunch. (See page 31 for one woman’s experience.)
REIN IN YOUR SWEET TOOTH.
SIT DOWN WHEN YOU EAT.
You’ll gobble down less without even trying. People eat five times more when they nosh standing or on the go. Sitting leads to mindful eating, and can help you recognize fullness.
Get this: Research shows the average American consumes about 100 pounds of sugar each year. And all that sweetness messes with your insulin levels in a way that encourages body fat storage. (Refined flour does the same thing, so experts say watch that, too.) “But the people in the Weight Control Registry definitely report eating less sugar than the average American,” says Wyatt. Scope out food labels, because sugar hides in surprising places, even salad dressings and bread. The American Heart Association says that women should down no more than 100 calories of added sugar a day. (That’s about 6 teaspoons.)
Find a workout buddy
You’ve heard it a million times, but there’s a reason: It’s incredibly e�ective. One study found that people who teamed up were far less likely to ditch their exercise routine than those who went at it alone. Besides providing accountability, a good buddy can motivate you to push yourself or hang in when you want to give up.
3 ONCE A DAY, EAT A SALAD.
Here’s a trick Joel Fuhrman, M.D., a physician with an expertise in nutrition, uses to get more weight-loss-friendly veggies into his patients: “Put a big sign on your fridge that says, ‘Have a salad for one meal a day for the rest of your life.’ ” Leafy greens and veggies with a high water content are low in calories and provide filling fiber. Their feel-full e�ect could lead to eating less overall. (Just watch the dressing, cheese, and other high-calorie add-ons.) OCTOBER 2016
GET TO BED AT A DECENT HOUR. You know that missing out on z’s can lead to weight gain, but research shows that simply staying up late (even if you sleep in the next A.M.) can also pack on the pounds. A study at Northwestern Medicine found that night owls ate nearly 250 more calories, mostly at dinner and later in the P.M., than those who turned in earlier, resulting in a gain of 2 pounds a month! It’s not just the extra cals. Changes in your body’s internal clock that happen at night may alter appetite and metabolism in a way that promotes weight gain. So go to bed, and stream Jimmy Kimmel the next morning.
Exercise even when you “don’t feel like it.” You are not always going to be in the mood. Heck, you may never be in the mood. And the truth is, experts say few people are—but the difference with successful dieters is that they do it anyway. “The people in the National Weight Control Registry average an hour a day of activity,” says Wyatt. “That may seem like an impossible amount, but it includes lifestyle changes like just taking more steps, as well as planned exercise.” Find activities you enjoy, and remember you can do miniworkouts—say, a short jog in the A.M., a walk at lunch, and crunches before bed. It all adds up.
HOP ON THE SCALE ONCE A WEEK. It’s a habit that 75% of NWCR participants share. Why? “Because it keeps them accountable and on top of their progress,” says Wyatt. In fact, a recent study found that dieters who frequently stepped on the scale lost more weight than those who checked their digits less often. And those who let more than seven days pass between weigh-ins actually risked gaining. Use the scale to catch slips and get back on track.
The percentage of people in the National Weight Control Registry who eat breakfast daily.
Sit down to breakfast to prevent mindless noshing.
Go for protein: one egg has 7 grams.
9 RISE, SHINE, AND EAT. While some research has questioned whether breakfast is a must, it’s a winning habit for maintaining weight loss. Some dieters skip breakfast to try to “save” their calorie budget so they can eat more as the day goes on, says Susan Albers, a clinical psychologist at the Cleveland Clinic who specializes in weight loss. But this strategy backfires and can lead to overeating. “We think of calories as a bank account: The less we ‘spend,’ the better off we’ll be,” says Albers. “But our bodies don’t work that way.” Breakfast is a smart investment!
DON’T RELY ON WILLPOWER.
TRACK YOUR STEPS�BUT WATCH YOUR FOOD, TOO.
Avoid keeping tempting treats on display. In one study, women who had food on their kitchen counters weighed 20 pounds more than those who didn’t.
Experts recommend getting at least 10,000 steps a day, along with formal exercise, for good health. (It’s more doable than you think—take a stroll before work, during your lunch break, and after dinner.) But if you’re counting your steps to determine how much you can eat, it can backfire. Research has found that fitness trackers overestimate the number of calories you burn by as much as 122%, which could throw a wrench into your weight-loss e�orts. The lesson? You can’t outstep overeating.
Cut back on TV time.
DOUBLE DOWN ON PRODUCE.
Sixty-two percent of people in the NWCR watch less than 10 hours a week. If you’re not sofa-bound and snacking, you’re likely to be doing something more active.
Aim to get a minimum of 2 cups of veggies at lunch and dinner. It’s simple, but it works: Going heavy on the produce will naturally crowd out more caloric foods. It’s no coincidence that the successful losers in the NWCR report upping their fruit and veggie game.
Treats motto: Out of sight, out of mouth.
Make produce the irst thing you see— and eat.
WATCH THE BOOZE. Yes, research has found that moderate alcohol consumption can help lower heart disease risk. But when it comes to weight loss, it won’t do you many favors. In fact, the average pour is often oneand-a-half times bigger than it should be. That means one glass of wine could easily tally over 300 calories.
16 THINK: FAST, SLOW, REPEAT.
14 REORG YOUR FRIDGE. Research shows you’re three times more likely to grab the first thing you spot than the stuff that’s more hidden. Put fruit, veggies, and other good-foryou eats at eye level in the center of the shelf, and place high-cal items, like your kid’s leftover mac and cheese, in refrigerator Siberia. At the very least, stash less healthy items in opaque containers instead of clear ones.
High-intensity interval training (HIIT)—alternating periods of intense exercise with more moderate ones—is a proven way to fast-track weight loss. Whether you’re running, swimming, or biking doesn’t matter; HIIT burns more calories than keeping a steady pace. And you don’t need to stare at your watch the entire time. Simply speed up from one landmark to the next (like a street sign or light post), then slow down when you get to the following one.
Stop sipping your calories.
TRY A NEW EXERCISE TRICK EVERY SIX WEEKS.
“The problem with liquidsugar calories? They get absorbed more quickly than the sugar in solid foods, so they have an even more profound impact on your insulin levels,” says Fuhrman. Plus, your body doesn’t register liquid calories the way it does actual food, so you don’t feel as full. Research shows that cutting out sugary drinks could save you hundreds of cals each day, even without any other diet changes. “Sugar is in all sorts of beverages: sports drinks, bottled teas, your soy latte, even some green juices,” notes Fuhrman.
“If you do the same workout all the time, your body is going to adapt and get more e�cient at doing that activity,” says exercise physiologist McCall. “After about a month and a half, you won’t burn as many calories.” Switch it up to keep trimming down.
Go big on greens— illing and slimming.
20 DO LUNCH LIKE THE JAPANESE. In Japan they call them obentos; here we call them portion control. We’re talking about bento boxes. “Studies show people who lose weight and maintain it eat approximately the same amount each day. A bento-type box is a great way to regulate portions,” says Albers. “A lot of people just grab a whole Tupperware and take all the leftovers to work. The bento gets you in a habit of portioning out a proper amount.”
18 MAKE FRIENDS WITH FREE WEIGHTS. When you’re trying to trim down, your instinct may be to trudge longer on the elliptical machine or the treadmill. But experts say strength training is vital for long-term weight maintenance. You’ll be burning more calories after the workout (not just during). And adding lean muscle can help offset the natural metabolic slowdown that happens when you lose weight. Toning moves are the best at that: A Duke University study found that eight months of resistance training significantly bumped up lean muscle mass. To peel off the pounds, aim to do a mix of strength training and cardio, says Pete McCall, a leading expert for the American Council on Exercise and the National Academy of Sports Medicine.
LEARN HOW TO RELAX ABOUT FOOD. Sure, losing weight and keeping it off takes discipline—case in point, the 20 tips you’ve just read. But you don’t need to live punitively in order to get to a healthy size and stay there. And exercise goes a long way in helping you loosen up without loosening your belt. “You can have more leeway with your diet if you exercise, and that’s key,” says Wyatt. You can go out to a nice restaurant or have dessert once in a while and not worry about the weight coming back. Adds Wyatt: “People in the registry have lost weight a million different ways, but the common thread that ties them together is regular physical activity.” That, plus they remember every day the reason they keep at it: “You have to align with why you want to lose weight, and make it a part of who you are and what you want your life to be.” DROZTHEGOODLIFE.COM
PACKS IN CALCIUM AND IRON
FOR ALL RECIPES, SEE PAGES AND .
K B E A N wit
h Te x s -Mex Flavor
C H I C
“a ll a
S T A PROTEIN AND FIBER INSIDE!
WHY SHOULD WHITE FLOUR HAVE ALL THE TWISTY, TWIRLY, BOW�TIED FUN? FROM BLACK BEAN TO QUINOA, HEALTHY PASTA OPTIONS ARE EVERYWHERE. IT’S COMFORT FOOD MEETS SUPERFOOD, AND EVERY BODY IS SATISFIED. R E C I P E S BY S U SA N S P U NG E N
P HO T O G R A P H E D BY Y U N H E E K I M DROZTHEGOODLIFE.COM
quinoa shells 4 g complete protein per cup cooked
nd pa m i hr
P ea s
S T A P A
Don’t let the low-sounding protein number fool you. The key word here is complete— meaning there are all nine essential amino acids your body needs in one bowl of quinoa noodles. When it comes to protein, quality trumps quantity.
OUR PICK Ancient Harvest Corn & Quinoa Blend Supergrain Pasta. Stays firm. ($3, jet.com)
DID YOU KNOW? QUINOA PASTAS ARE A MIX OF QUINOA FLOUR AND ANOTHER TYPE THAT’S GLUTEN�FREE, SUCH AS CORN OR RICE. THE BLEND MAKES FOR A SMOOTHER TASTE AND TEXTURE�MORE LIKE TRADITIONAL PASTA.
FO O D ST Y L I N G BY S U S A N S P U N G E N AT E D G E R E P S . P R O P ST Y L I N G BY K A I T LY N D U R O S S WA L K E R AT H O N E Y A RT I ST S . PA STA I L LU ST R AT I O N S BY B R OW N B I R D D E S I G N
Light, creamy sauces; eggplant; seafood; garlic or ginger seasoning
OUR PICK Explore Asian Soybean Spaghetti. Nicely chewy. ($30/six-pack, explore-asian.com)
soybean spaghetti 1 g healthy fat per cup cooked
P A S T A
Pe st o a nd S quash
It’s almost as rich in protein and fiber as black bean pasta, but soybean also brings you good fat. It’s the nutritious kind that’s absorbed easily by the body so that it keeps arteries clear and hunger pangs at bay.
best with Pesto; spiced meaty foods (mushroom, chicken sausage, squash)
whole wheat sheets 5 g dietary fiber per cup cooked
L E H O
W H E A
uble Gree in Do ns Ve gg ie
A longtime healthy staple, brown noodles are a no-brainer source of extra fiberâ€”with up to three times more than in white. They feed carb cravings and help the digestive system, too.
best with Robust sauces (like white bean); dense veggies; big flavors (garlic, chili peppers)
OUR PICK Delallo Whole Wheat Lasagna Noodles. No-boil and hearty. ($5, delallo.com)
R I C E
P A S T A i n Ea s y Pa d
Th a i
rice ribbons 4 g protein per cup cooked
OUR PICK TinkyĂĄda Brown Rice Fettucini. Addictive and sticky in a good way. ($3, walmart.com)
Rice pasta has all the fiber richness of brown rice plus a chewy texture, making it a calorie watcherâ€™s trusty friend: A 2015 Obesity Reviews study found that the more you chew, the more satisfied you feel, and the less you eat.
best with Meatless sauces (pesto, marinara); Asian sauces; tofu; shrimp; crunchy veggies
106 power point
Black Bean Pasta with Tex-Mex Flavors
This pasta is tops when it comes to “resistant starch,” a kind that actually resists digestion, meaning much of it doesn’t get stored as fat. It gets your “I feel full” hormones flowing, too—so it’s harder to overeat.
our pick Tolerant Black Bean Rotini. Nice hint of bean. ($11, amazon.com)
best with Mexican flavors; nutty sauces (Thai peanut, sesame-tahini)
Chickpea Pasta “alla Norma”
PREP 15 min — COOK 22 min SERVES 4
PREP 10 min — COOK 25 min SERVES 4
black bean twists 10 g dietary fiber per cup cooked
Tbsp olive oil cups corn (cut from 1 ear, or frozen) tsp coarse salt scallions, thinly sliced, white and green parts kept separate serrano chile, seeded and minced cup halved cherry tomatoes tsp ground cumin oz black bean spirals cup queso fresco or feta, crumbled; or goat cheese avocado, cubed Tbsp lime juice (from lime), plus wedges for serving cup roughly chopped cilantro
BRING a large pot of water to a boil over high heat. HEAT oil in the meantime in a large skillet over medium-high heat. Add corn and tsp salt; cook, stirring, until charred all over, about 8 min. Add scallion whites and chile, reduce heat to medium, and cook 2 min, stirring constantly. ADD tomatoes and cumin to
skillet; stir in cup water. Cook, stirring constantly and scraping bottom, until water has evaporated, about 2 min more. Turn off heat under skillet. COOK pasta in the boiling water until very al dente, a minute or so less than per package instructions. (This pasta softens very quickly, so remove from water while still irm.) Drain, reserving cup pasta water. TURN heat to high under skillet.
Add pasta with scallion greens, cheese, avocado, lime juice, and reserved pasta water. Sprinkle with remaining tsp salt. Stir until liquid thickens and pasta is very hot, about 1 min. Divide among 4 bowls; top with cilantro. Serve with lime wedges. 522 cal, 15 g fat (4 g saturated), 29 g protein, 72 g carb, 16 g sugar, 19 g iber, 558 mg sodium, 16 mg cholesterol per serving
chickpea penne 14 g protein per cup cooked The bean itself has the protein of legumes without the digestive pitfalls. (It lacks compounds found in its oval-shaped counterparts.) As a noodle, its light hue can trick your brain into thinking you’re eating wheat pasta.
our pick Banza Penne Chickpea Pasta. Very satisfying. ($30/six boxes, eatbanza.com)
best with Mediterranean eats (feta, olives, eggplant); light garlic, herb, pesto sauces
SOURCES: Ryan Andrews, R.D., nutrition coach at Precision Nutrition in Toronto, Canada; Robin Asbell, culinary instructor in Minneapolis and author of Gluten-Free Pasta; John McDougall, M.D., founder of the nutritionbased Dr. McDougall’s Health & Medical Center in Santa Rosa, CA, and author of The Healthiest Diet on the Planet; Kantha Shelke, Ph.D., principal at Corvus Blue, a food science and research irm in Chicago
2 2 1
oz chickpea penne (or other tubular shape) Tbsp olive oil garlic cloves, thinly sliced small Italian eggplant, unpeeled and diced into -inch cubes tsp coarse salt Black pepper cup canned crushed tomatoes cup canned chickpeas, rinsed and drained Red pepper lakes oz soft goat cheese cup shredded basil, plus more for garnish
COOK pasta in boiling water, stirring occasionally. Drain, reserving 1 cup pasta water. HEAT oil in a large skillet over medium-low heat. Cook garlic, stirring, until golden brown, about 6 min. Scoop garlic out of oil; reserve. Turn heat to high and add eggplant and tsp salt, plus black pepper to taste. Cook, stirring frequently, until golden brown all over, 6 to 8 min. ADD tomatoes to skillet along with chickpeas, cup pasta water, and browned garlic. SIMMER over medium heat, 5 min. Add pasta, remaining cup pasta water, red pepper lakes to taste, and remaining tsp salt, plus black pepper to taste. Stir over high heat until liquid thickens and pasta is very hot. Add cheese and basil; toss gently. Divide among 4 bowls and top with more basil for garnish.
424 cal, 18 g fat (5 g saturated), 24 g protein, 52 g carb, 12 g sugar, 14 g iber, 745 mg sodium, 13 mg cholesterol per serving
WHY SETTLE FOR A SINGLE
GOOD CUP OF COFFEE, WHEN YOU CAN HAVE A GOOD CUP OF COFFEE
EVERY SINGLE TIME.
EACH MAXWELL HOUSE BLEND IS SELECTED FROM FIVE DIFFERENT TYPES OF BEANS, SO EVERY DELICIOUS CUP IS GOOD TO THE LAST DROP. Keurig, the Cup and Star design, Keurig Brewed and K-Cup® are trademarks of Keurig, Incorporated. Used with permission. © 2016 Kraft Foods.
Soybean Pasta with Kale Pesto and Squash
PREP 10 min — COOK 10 min SERVES 4
PREP 12 min — COOK 45 min SERVES 4
8 1 1 1
oz quinoa shells Tbsp olive oil shallot, minced lb fresh medium shrimp, peeled, deveined, tails removed (or frozen, thawed, patted dry) Pepper cup frozen peas oz feta cheese, crumbled Zest of 1 lemon cup shredded mint
COOK pasta in a large pot of boiling water, stirring to keep shells from sticking together. Meanwhile, heat olive oil in a large skillet over medium heat. ADD shallot to skillet and cook,
stirring, until translucent, 3 to 4 min. Add shrimp; cook, stirring, until opaque, 3 to 4 min more. Season with pepper as desired. DRAIN pasta, reserving
cup water; add both to skillet along with peas and feta. Add zest; cook, tossing, until peas are heated through, 1 to 2 min. DIVIDE among 4 bowls; top with mint.
433 cal, 11 g fat (5 g saturated), 32 g protein, 50 g carb, 6 g sugar, 5 g iber, 382 mg sodium, 184 mg cholesterol per serving
(20-oz) package peeled butternut squash cup plus 3 Tbsp olive oil tsp coarse salt Pepper small bunch Tuscan kale, or 4 cups bagged kale garlic clove, smashed cup whole almonds cup grated Parmesan, plus more for serving oz soybean spaghetti
HEAT oven to 425°F. Cut squash into -inch cubes. Toss with 1 Tbsp oil, tsp salt, and pepper as desired. Spread out on a nonstick baking sheet and roast, stirring at 30-min mark, until golden brown all over, about 45 min. TEAR kale leaves into smaller pieces. Combine in a food processor with garlic, almonds, Parmesan, and cup plus 2 Tbsp oil. Process until smooth, periodically scraping sides of the bowl if necessary. COOK pasta in boiling water. Drain when ready, but reserve cup of the water. TOSS pasta in a large skillet with
cup pesto, the pasta water, and remaining tsp salt, plus pepper to taste. (Reserve remaining pesto for another use.) Cook over medium-high heat, tossing, until very hot and liquid thickens and coats the pasta, about 2 min. DIVIDE among 4 bowls and top
with roasted squash. Sprinkle with more Parmesan and serve. DR. OZ SAYS... Plain or superpowered, any pasta can be a part of a healthy-weight eating plan. Just do what the Italians do: Keep portions under control. Most pastas weigh in at around 200 calories per 1 cup cooked. So stick to a fist- or tennis-ballsize amount.
445 cal, 23 g fat (4 g saturated), 5 g protein, 57 g carb, 11 g sugar, 7 g iber, 173 mg sodium, 8 mg cholesterol per serving
Whole Wheat Pasta in Double Greens Veggie Lasagna PREP 50 min — COOK 1 hour 25 min — SERVES 8 to 10 2 6 1 2 2 1 1 2 1 1 15
Tbsp olive oil cups cremini mushrooms tsp coarse salt zucchini, quartered lengthwise, cut into -inch slices garlic cloves, sliced Black pepper bunch Swiss chard, stems removed (32-oz) tub part-skim ricotta large eggs, lightly beaten tsp dried oregano (28-oz) can crushed tomatoes sheets no-boil whole wheat lasagna noodles Red pepper lakes oz fresh mozzarella, grated cup grated Parmesan
HEAT 1 Tbsp oil in a skillet on high heat. Add mushrooms and tsp salt. Cook till liquid evaporates, 8 min. Transfer to a bowl. REDUCE heat to medium-high. Add remaining 1 Tbsp oil, zucchini, garlic, and tsp salt, plus black pepper to taste; cook to soften, 6 min. Pile chard on top, add tsp salt more, cover; cook until wilted, 3 min. Uncover; cook, tossing until no liquid remains, 3 min more. Add to mushrooms; toss. COMBINE ricotta, eggs, oregano, and the remaining tsp salt in a separate bowl. Heat oven to 350°F. SPREAD 1 cup tomatoes in a 9x13-inch baking dish, then 5 noodle sheets. Top with half of veggies; layer on half the ricotta mix. Top with cup tomatoes; add red pepper lakes to taste. Add 5 more sheets; repeat. Top with inal 5 sheets. Add remaining 1 cups tomatoes, then mozzarella and Parmesan. Cover with foil. Bake 40 min. Remove foil; bake until bubbling and golden at edges, about 20 min more. Cool 10 min; serve.
407 cal, 19 g fat (9 g saturated), 21 g protein, 41 g carb, 13 g sugar, 4 g iber, 422 mg sodium, 91 mg cholesterol per serving
Rice Pasta in Easy Pad Thai PREP 25 min — COOK 12 min SERVES 4 8 2 2
2 1 2 2 2 1 2 6 4 3 1
oz red or brown rice noodles Tbsp reduced-sodium soy sauce Tbsp lime juice (from 1 lime), plus wedges for serving tsp sriracha, plus more for serving Tbsp ish sauce Tbsp vegetable oil eggs, beaten garlic cloves, minced tsp ginger, peeled and grated cups packaged shredded carrots oz sugar snap peas, halved, strings removed scallions, thinly sliced Tbsp unsalted dry-roasted peanuts, chopped cup cilantro leaves
SOAK noodles in a pan or bowl of hot tap water until very pliable, about 10 to 15 min. Rinse under cold running water until cool, and drain well. Stir in soy sauce with lime juice, sriracha, and ish sauce. Set aside. HEAT 1 Tbsp oil in a large nonstick skillet over medium-low heat. Add eggs and cook, scrambling, until set, 2 min. Set aside in a bowl. ADD remaining 1 Tbsp oil and the garlic and ginger to skillet and cook, stirring constantly, until lightly colored, about 2 min. Add carrots, snap peas, and scallions. Cook, stirring, until crisp-tender, about 2 min. Add noodles, and stir over medium-high heat until sauce is absorbed and noodles have a chewy texture, about 3 min. (If noodles are dry, add a few Tbsp water.) Gently stir in eggs and transfer to a platter. TOP with peanuts and cilantro; serve with lime wedges and a side of sriracha.
390 cal, 14 g fat (2 g saturated), 12 g protein, 56 g carb, 5 g sugar, 7 g iber, 683 mg sodium, 93 mg cholesterol per serving
D R . OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E
Quinoa Pasta with Shrimp and Peas
. Â©2016 Hormel Foods, LLC
yeast Party? when yeast decides to throw a soiree in your panties. . . invite super 8. Yeast doesn’t belong in your panties. But life happens and things “down there” can get a little off balance. We all know that too many yeastie beasties can be a real pain in the “V”…the itching, the burning…you get the picture. This is where Super 8 Probiotic comes in…we’re talking 8 strains of probiotic goodness and 42 billion cells of yeast-balancing genius. Those yeastie beasties don’t stand a chance when you invite Super 8. Healthy yeast balance girlfriends, now that’s 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.
Use little time chunks to squeeze in chores (so you never think, Ugh, cleaning day).
OZ NEWS: LIVING
ST E P H E N L E W I S /A RT + C O M M E R C E
Turn for More
� THINGS WE JUST LEARNED
Tidying Up for the Time Starved Degriming your kitchen, scrubbing the loo—you’ll get to it once you have a sec, right? When you find yourself putting o� cleaning because you think it’ll take too long, try timing yourself in action, says Dana K. White, author of How to Manage Your Home Without Losing Your Mind (out this fall). That’s how she discovered that emptying out the dishwasher doesn’t take 15 minutes, but, um, four. “Now I know how to fit it into my day,” she says. Quick Live-Well Updates DROZTHEGOODLIFE.COM
Better, Sharper Recall Rushing to post stories you just read to your social media accounts could make it harder for you to remember them. In a joint Cornell–Beijing University study, people who were quick to hit “share” got almost twice as many wrong answers when quizzed about the info than those who simply kept on reading. It could be that deciding to repost sucks up brainpower, researchers say. A better bet when you want the details to stick: Focus on the words now and think about spreading them later.
CLUTTER COSTS $$$ About 10% of us squirrel away our stuff in storage units. But with fees on the rise—you could pay nearly $200 a month for an average-size space—it’s worth asking yourself: “Do you really need the unit, or are you using it because you don’t want to figure out what to do with your things?” says Regina Leeds, author of One Year to an Organized Life. If storage has become a dumping ground, let the money you’ll save be your motivation for donating, tossing, or retrieving items. Just don’t bring anything home without clearing a spot for it first, Leeds says. If you don’t even know what’s in here, you definitely shouldn’t pay to store it.
There’s a charity somewhere just waiting to take this stu�.
4 Life Just Got a Lot Smoother An easy-peasy way to kill wrinkles if you hate ironing (or stink at it): Try Conair’s new portable steamer, the Turbo Extreme Steam ($60, target .com). It takes 40 seconds to heat up, so you’ll be crumplefree in no time, and without those darn scorch marks.
5 You could be making it way too easy for snoops to break in.
Lame Passwords Put You at Risk Yes, in the year 2016, some of us are still using “password” as our password, though cyber snoops can crack simple or obvious ones just like that, says Morgan Slain, CEO of the digital security irm SplashData. For safety’s sake, choose a long passphrase, like a lyric or a movie line, with spaces or symbols between each word, he advises. It could take thieves years to catch on. Set a different one for each account, and change ’em every six months to stay a step ahead.
S H I RT: ST UA RT T Y S O N / ST U D I O D. ST E A M E R : C O U RT E S Y O F M A N U FAC T U R E R . C LU T T E R : L E V I B R OW N / T R U N K A R C H I V E . I L LU ST R AT I O N BY O L I V I E R KU G L E R
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Take a moment to breathe in the air of your home. Do you like what you smell? Scents have a transformative effect on your mood and the energy of your spaces. Ellia Diffusers and Essential Oils create an inviting atmosphere while bringing feel-good benefits to your mind and body. Transform your surroundings and your mindset by introducing therapeutic oils and diffusers into every room, and enjoy the scents of home.
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CLEAN DESIGN Eco-minded decorator Robin Wilson is on a mission to make homes healthy and beautiful. Check out her fab work on one familyâ€™s pad, and dream up your next room reno. Want fast results (so satisfying)? See our pull-out booklet for easy mini-makeover ideas.
Portal, perfected The stained glass front door was reinforced to hold up to weather and fitted snugly into its frame (which keeps out pests and pollen).
The Family The House A 1920s Arts and Craftsâ€“style beauty in northern New Jersey
(From left): Dad Chris Danuser, son Romon, 8, daughter Dylan, 15, and mom Trenesa
The Designer Robin Wilson, whose past clients include Robert F. Kennedy Jr. and Bill Clinton. Check out her home goods line: shoprobinwilson.com OCTOBER 2016
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 AT S A L LY H A R LO R . E N T RY D O O R A N D D I N I N G R O O M : VA N E S S A L E N Z . S O U R C E S : A N N E ST E I N E M A N N , P H . D.; DAV E M O O R E , R E G I O N A L M E R C H A N D I S I N G M A N AG E R FO R T H E H O M E D E P OT; T H E E N V I R O N M E N TA L P R OT E C T I O N AG E N C Y
BY R E B E CC A S A N T I AG O P H O T O G R A P H E D BY L AU R A M O S S
Home + Life 117
“OUR HOUSE HAS GREAT BONES,” Greened-up walls A mossy shade from Benjamin Moore’s zero-VOC Aura line lends soothing color to a room with no harmful fumes.
says Trenesa Danuser, “but it needed brightening up. Robin used eco-friendly, nontoxic materials to create an environment that’s gorgeous and good for us.” Want to hit “refresh” on your own home? Consider Wilson’s top three tips:
1. Dip your brush wisely.
Tricked-out trim Wilson used a quick-drying, low-odor stain to spiff up wooden moldings.
Stop-and-stare stairs Contrasting neutrals create impact in the foyer. “The staircase used to be so drab. Now it’s one of my favorite parts of the house,” says Trenesa.
A paint job goes a long way toward making a space feel sparkly new. Wilson sticks to formulas without volatile organic compounds (VOCs), the chemicals that give off that strong, plasticky “new paint” smell. VOCs can cause headaches, dizziness, and nausea until the fumes dissipate. (And they can be extra-bad news for allergy sufferers, like Romon, the Danusers’ son.)
2. Fix up your floors. Wall-to-wall carpeting is a magnet for dust and bacteria. Consider removing it, especially if you have allergies or respiratory issues, says Wilson. “It’s a big job but worth it. I had allergies and asthma growing up, back in the shag-rug era, and my parents ripped out our carpeting,” she says. “I believe that this transformed my health.” Tile and solid hardwood are both better bets; top them with easy-to-clean area rugs made from natural fabrics.
3. Mind the gap. “Leaks around your front door’s frame could cost you money,” Wilson says. Gaps let heat escape in the winter and AC in the summer (see ya, $$$). Plus, they can usher in bugs and pollen. Take a close look at your door from inside your house when the sun’s up. If you can see light peering around it, line the frame with weather-stripping tape.
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DR. OZ THE GOOD LIFE
Handbook OCTOBER 2016
y House h lt
Feel-Good Fixer-Upper |
OZï¿½IFY YOUR HOME One easy DIY project at a time BY M I R A N DA C R O W E L L P H O T O G R A P H E D B Y S T UA R T T Y S O N
CLEAR THE AIR WITH GREENERY
OPT FOR NOT�SO� SNEEZY SHADES
Plants are powerful air purifiers, filtering out common household toxins like benzene (potentially given off by paint products and car fumes in attached garages), and formaldehyde (from composite wood furniture), according to NASA research. Environmental scientist and study author Bill Wolverton, Ph.D., recommends one houseplant per 100 square feet—say, about four medium plants or a couple of large ones in a 20x20foot room. It’s a particularly good idea for rooms that have poor ventilation or where you spend a lot of time, like the bedroom. Don’t just plunk down Ye Olde Spider Plant; green it up gorgeously with these tips from Christopher Satch, a botany specialist at the Sill, a plant-decor service: He suggests mounting staghorn ferns on a wall to make a mod, bold statement, or using snake plants in a long box container as a beautiful room divider.
Horizontal blinds and heavy drapes are havens for allergy-triggering dust—and are a pain in the butt to clean. Two better options: cotton curtains that can be tossed in the wash regularly, or bamboo Roman shades, which are simple to wipe off, says allergist Janna Tuck.
Just looking at a photo of a hug may help you feel secure, say scientists at the University of Exeter in the UK. Gather a�ection-filled photos and display them, already! (One simple way: Mount a knife rack and hang up pics with magnets.)
SIMPLIFY BATHROOM RECYCLING We won’t tell Captain Planet if you sneaked an empty shampoo bottle into the bathroom trash because the kitchen was too far away. Stashing a basket under your bathroom sink makes recycling more convenient.
Set Up for a Clean Sink
You don’t want bugs like E. coli or salmonella near your food. But one study found both hanging out in kitchen sinks—and it’s a short leap from there to your plate. Clean this area daily, and make it easy for yourself. Clea Shearer, cofounder of the Home Edit organization company, recommends putting a sink-cleaning station— soap, sponges, and sanitizing spray in a pretty bottle—within reach.
S O M E S P O N G E H O L D E R S C O U RT E S Y O F T H E C O N TA I N E R STO R E , WAY FA I R
Hang Cuddly Family Pics
Scrape it off A bristly outdoor mat helps get the gunk o� your shoes…
Trap grime …while an absorbent indoor mat can catch residual ickiness.
Boost your brain with green One study found it can rev up creativity.
Peace out with blue Researchers think this hue may help us feel calmer because it reminds us of the ocean and sky.
Paint Your Stress Away
A new hue on the walls could work wonders for your mood, says Nancy J. Stone, Ph.D., a professor of psychology at Missouri University of Science and Technology. Use a non-VOC paint—it skips the new-paint-smell chemicals that can cause headaches and dizziness. Benjamin Moore, Sherwin-Williams, Valspar, Behr, Glidden, and other major brands all have VOC-free lines.
TRADE OUT CABINET KNOBS
Aah! Natural Room Spritz In a spray bottle, combine 1�cup water with 10�drops each of lavender and lemon essential oil, and mist it into the air, says Kasey Schwartz, author of Essential Oils for a Clean and Healthy Home. Studies have linked both scents to mood boosts.
High-touch spots tend to be germ zones, which is why we like the idea of cabinet handles that practically clean themselves. Solid, unfinished copper handles are a good bet; research says the metal can be naturally antimicrobial. You do still need to wipe them down regularly (they’re germ-fighting, but they’re not magic), so stick to sleek designs over ornate ones: They’re easier to clean, with no hard-to-get-into crevices where germs can hide, says Harvard Medical School microbiologist Deborah Hung, M.D., Ph.D.
FAB UP YOUR FIREPLACE Flickering flames may be cozy, but they’re not the greatest for your health. Burning wood in your fireplace fills the air with nitrogen oxides and particles, which can cause a range of unpleasant symptoms, like coughing, itchy eyes, and sneezing. (If you’re asthmatic, it could even set o� an attack.) Instead, consider bringing homey loveliness to your hearth without setting anything ablaze. Try these cool fireplace-decorating options from Robin Wilson’s book Clean Design: Treat the fireplace opening like a diorama, and fill it with pottery, vases, and small sculptures. Surround the area with plants of di�erent heights in matching pots. Stack ornamental white birch logs on the fireplace grate.
SWAP SHOWER CURTAINS If you have a vinyl liner, toss it. The material’s been found to release more than 100 chemicals into the air, and some are potentially harmful. Nylon and polyester are safer bets, says Veena Singla, Ph.D., a staff scientist at the Natural Resources Defense Council. (And stretch your liner out post-shower to discourage mildew growth.)
BUNDLE UP THE BED Nobody wants to get intimate with dust mites, but if you have allergies or asthma, you should be extra wary, since the critters can trigger both conditions. Use allergenproof covers for pillows and mattresses to keep mites from hanging out there, and wash them twice a year, suggests Janna Tuck, M.D., a spokesperson for the American College of Allergy, Asthma, and Immunology. OCTOBER 2016
SET UP A SHOES� OFF STATION DIY Divvy Up Cutting Boards Designate one for meat and one for produce to avoid crosscontamination during food prep, says Donna Duberg, an assistant professor at Saint Louis University. Dab their edges with nontoxic nail polish to mark which is which.
If you wear them inside, you risk tracking in grossness galore: bacteria, pesticides, other street muck we don’t even want to think about. So wipe your feet when you get home (see a smart tip for that below), then store your footwear right by the front door. A traditional shoe rack or boot tray works, or you can repurpose a bookshelf for an especially pretty fix. If you’re pressed for space, put your walls to work: Mount floating shelves in your entry, then stack your shoes on ’em.
Double Down on Doormats
Health-focused decorator Robin Wilson recommends fighting germs with two welcome mats: one outside for wiping the bottoms of your shoes, and one inside to stand on while you’re kicking them off.
ST U D I O D. P R O P ST Y L I N G BY C O U RT N E Y D E W E T AT B I G L E O. S O M E M AT S C O U RT E S Y O F C H I L E W I C H , DA S H & A L B E RT, WAY FA I R
A BETTER�FOR�YOU HOUSE WITHOUT BREAKING THE BANK OR SCRUBBING LIKE CRAZY? YES. A THOUSAND TIMES YES. DOCTOR YOUR PLACE WITH THESE�SO�WORTH�IT WEEKEND PROJECTS.
Bacteria love wet sponges So help ’em dry out faster by storing them in a nifty holder.
Do the sni� test As soon as you notice a funky smell, it’s time for a new sponge.
Home Life 118
COLD DAYS AHEAD!
The New Science of Staying Warm Even when it’s blustery or blizzardy outside, your body works overtime to keep you cozy. Your job: Layer on clothes that trap the heat your internal radiator produces. Learn (here’s a tongue twister) what to wear—and why—to say “So what?” to winter. BY J E S S I C A M I G A L A
I L L U S T R AT I O N S BY K AT E F R A N C I S
Start at the Top OK, pile it on! Brrr.
Mom was mostly right about that “wear a hat” business. It’s wise to put something on your noggin, but not for the reason you probably think. It’s a myth that 70% of your body heat escapes from your head. If that were so, you could feel comfy with a beanie and little else on a 30-degree day. The actual amount of heat loss is more like 10%, though it’s easy to keep warmth from wafting away. Just get familiar with the pieces that work best, below—and see why a scarf is smart too. Better than nothing
WHICH IS WARMEST?
EARMUFFS Protect ears, but that’s about it. Smarter bu fer
Wrap Your Neck Like a draft buster at the front door, a scarf keeps cold from seeping in and heat from getting out.
HEADBAND Covering more skin generally brings you more warmth, especially if the material is thick. Getting warmer
KNIT HAT Bundle up your head and ears for a better shield against heat loss. Look for thick material, a tight weave, and a snug it to keep wind from whisking in. Almost tropical
HAT + HOOD Standing at a blustery bus stop? Pull your hood over your hat to help block wind and prevent icy air from chilling the back of your neck.
When Your Face Senses Cold… Your body restricts blood flow to hands and feet so there’s more in your core, where your organs are. Pull that scarf over your mouth and nose; every part of you benefits.
Warm Your Core Your cocoon of warmth has two enemies: wind and sweat. Clothes can win the fight for you, if you layer right. John Castellani, Ph.D., of the U.S. Army Research Institute of Environmental Medicine, reveals how to dress like a pro.
FLEECE OR WOOL
Your innermost layer needs to transfer sweat away from your skin. Cotton won’t do it, but silk will. Other options: a synthetic cami, tank, or undershirt (like a spandex, nylon, rayon, or polypropylene blend).
Whatever you add over your base layer, top it with a leece pullover or wool sweater—it’ll trap air that holds in warmth, in much the same way a double-paned window does. The thicker, denser, and more nubby the fabric, the warmer you’ll be.
How Good Is That Pu�er? Use the press test. When you compress the coat, it should poof back quickly.
Your lower half
JEANS Ideally, you should pull on a base layer, such as tights, under jeans. If that feels too sausage-y to you (us, too), at least be sure your blues aren’t so roomy they invite breezes and chills.
THE TRUTH ABOUT COATS
Fit matters more than you think. You can have the plushest coat around, but if a bad it allows heat to escape, you’ll be left shivering, says Thom Calvo, a sales specialist for the outdoor retailer REI in Oakbrook Terrace, IL. Look for a jacket that’s tight at the bottoms of the sleeves and trim at the waist. If it’s stadium length (hits below the butt), pick one that cinches at the hem.
HEAVY COAT Anything waterproof should be windproof, but not always the other way around. Want wool? It keeps you warm even when it’s wet, and thick, tight weaves can block some wind.
Down isn’t always better. Duck luff tends to be lighter and good in subzero temps, but it doesn’t naturally hold heat when damp. Synthetics can be cheaper, make for a slimmer coat, and perform better when wet. The trouble: It’s tough to know which synthetic is better, because there’s a huge array of ibers out there and no standard testing. Check a store’s return policy and do a stand-outside test before removing tags.
Home Life 120
COLD DAYS AHEAD!
Stop the Hand-and-Foot Freeze Extremities need extra attention, since your body steals blood from them to warm your core when it’s cold. These options give fingers and toes TLC. The starting point
LINED GLOVES Fleece, wool, Thinsulate, or cashmere will all warm while letting hands breathe, which helps keep sweat from sticking around. Just as with coats, the right size and shape matters—yes, your gloves really should “ it like a glove”— not too loose, not too tight.
What’s Your Chilly Spot? You swear by scarves, your pal is all about gloves. Why? Everyone has di�erent areas that are more sensitive to cold than others.
3 HOT ADD�ONS
LINERS Thin, synthetic liners, available at sporting goods stores, can boost the power of any glove (perfect for those delightful polar vortex days). You might need to use these under some slightly stretched-out but still good pairs: If gloves feel too small, they’ll work against you. Heavy hitters
MITTENS You’ll lose less heat when digits are snuggling together in a mitten. Wool weaves won’t completely block wind but are ine for, say, an indoor ice rink. Styles with a nylon outer layer help keep breezes out; just remember that hotter isn’t better if it makes hands sweaty.
HAND WARMERS Slip disposables inside mittens or gloves. Some coldclimate pros stash them around their core, too.
BABY POWDER Sweaty feet set you up for cold tootsies. Before you boot up, dust feet with powder or cornstarch.
Pair them right
BOOTS & SOCKS When blood low to your feet is limited, heat won’t get there either, so too-snug boots can make for frozen toes. Take thick socks on your boot-shopping trip, and buy ones that it over them and still allow your toes to wiggle. You may have to go up a half size.
HEATED INSOLES Battery-operated sneaker/boot inserts from Thermacell are like portable ireplaces for your feet.
3 Surprising Things That Make You Cold
Feeling lonely Research has shown that when people were excluded from a game, not only did they feel bummed, they also got cold and their skin temps dropped. Palming a cup of tea brought back physical warmth and alleviated those bruised feelings.
A shivery friend Simply watching a video of someone sticking her hands in icy water made participants’ own hands colder (compared with when they viewed warm videos), according to a study in the journal PLOS One.
A rough night When people were sleep deprived for one night, their feet got colder than when they got enough z’s, found a small study in the journal Sleep. Scientists think skimping on shut-eye affects normal blood low to the skin.
Additional sources: Sue Aikens, star of National Geographic Channel’s Life Below Zero; Gordon Giesbrecht, Ph.D., professor at the University of Manitoba; Ning Pan, Ph.D., professor at the University of California, Davis.
CHRONIC MIGRAINE IS IN FOR A FIGHT
Tired of being trampled by Chronic Migraine? Face it head on. If you have 15 or more headache days a month, each lasting 4 hours or more, talk to a headache specialist and learn how you can fight back. Discover treatment options you may not have tried at
MyChronicMigraine.com ÂŠ 2016 Allergan. All rights reserved. All trademarks are the property of their respective owners. NON70983 07/16
Home Life BACKSTORY
3 Little Good Life Secrets THE NEW TOAST IN TOWN When web editor Tehrene Firman’s sweet potato toast story racked up serious clicks, we knew we had to share this oddball (but totally tasty) treat with our print mag readers, too. (See page 92.) So who turned us on to this snack trend? Blogger Kelsey Preciado of Little Bits Of. Her toast trio (pictured at left) satis ies any craving; the tuna topping is pure genius. For a smart movietime nosh, try popcorn with Old Bay seasoning.
NEW DOVE WITH ARGAN OIL Shower away dry skin with NEW Dove Dry Oil Body Wash and Beauty Bar with Moroccan Argan Oil, which nourishes and protects from dry skin in the shower.
SUPERFOOD CONTEST, PAGE 124 NO PURCHASE NECESSARY TO ENTER OR WIN. Play With Your Superfood SQUASH Contest. Sponsored by Hearst Communications, Inc. From 8/30/2016 at 12:01 A.M. (ET) through 10/2/2016 at 11:59 P.M. (ET), email SuperfoodTip@DrOzThe GoodLife.com or go to drozthegoodlife .com/superfood-contest-oranges on a computer or wireless device and ill out the entry form and include a paragraph of 100 words or less, explaining your original, creative way to use oranges 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) yearlong 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-oranges. Last Bite
A YEAR OF FREE SNACKS!
PLAY WITH YOUR
Yes, really. See below.
Hearty winter squash bowls us over every fall. Eat these groovy gourds four new ways, then enter to win free treats galore! WINNING READER IDEA
“Peel and cube a butternut squash, toss with coconut oil, salt, cinnamon, and turmeric, and roast at 400°F for 20 minutes. It's the perfect side dish.” —Carmen Hernandez, La Mesa, CA
EAT THEM THE OZ WAY
Spiff up your salad. Slice delicata squash into -inch wide rounds, remove seeds, and coat with olive oil, salt, and pepper. Roast at 400°F until tender, about 30 min. Transfer to a bowl and mix in arugula, pomegranate seeds, and crumbled feta. Drizzle on a fave dressing and serve, warm or chilled.
Whir up a smoothie. Blend pumpkin puree with frozen banana, milk, cinnamon, and nutmeg. Just like pie for breakfast.
Get snackin’. Toss acorn squash seeds with a little olive oil and just a pinch of salt. Then spread them out on a baking sheet and toast at 275°F for about 15 min (or until seeds start to pop).
Butternut, acorn...so many varieties! They're all low in cals and high in nutrients, including potassium and beta-carotene, the antioxidant your eyes love.
BE OUR NEXT WINNER
GOT A FAVORITE ORANGE 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-oranges between August 30 and October 2, 2016. See page TK for rules.
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S Q UA S H E S : 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 . O R A N G E S : I STO C K P H OTO
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EVEN DR. OZ LEARNS FROM US! While playing waiter at our pasta shoot, Dr. Oz needed help mastering the art of the three-plate carry. Good thing Jill Herzig, our editor in chief (who waitressed her way through college), was on set to lend a hand.
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 ful illment of that order so as to provide the irst copy for delivery by the Postal Service or alternate carrier within four to six weeks. For customer service, changes of address, and subscription orders, log on to service.DrOzTheGoodLife.com or write to Customer Service Department, Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593, or call toll-free 800 945 3057. From time to time, we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such offers via postal mail, please send your current mailing label or exact copy to Mail Preference Service, P.O. Box 6000, Harlan, IA 51593. You can also visit preferences.hearstmags.com to manage your preferences and opt out of receiving marketing offers by email. Dr. Oz The Good Life is not responsible for unsolicited manuscripts or art. None will be returned unless accompanied by a self-addressed stamped envelope. Canada BN NBR 10231 0943 RT. Postmaster: Send all UAA to CFS. (See DMM 707.4.12.5) Non-Postal and Military Facilities: Please send address changes to Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593. Printed in the U.S.A.
C LO C K W I S E F R O M TO P : K E L S E Y P R E C I A D O ; B R U C E P E R E Z ; I L LU ST R AT I O N BY M AT T I A S M AC K L E R
THIS STAFFER GOT SPOOKED After editing “Fear Factor” (page 32), senior editor Rachel Morris—a selfproclaimed scaredy-cat—set out to overcome her horror movie phobia once and for all. Armed with the article’s calm-down techniques, she watched The Exorcist. “The movie terri ied me, but I tried not to hold my breath during the scary scenes and instead used deep breathing to slow down my heart,” she says. “I still prefer comedies, but at least I know I can get through a horror lick without a major meltdown.”
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A YEAR OF FREE S NACK S!
PLAY WITH YOUR
Yes, really. See below.
SUPERFOOD Hearty winter squashes bowl us over every fall. Try ’em four new ways, then enter to win free treats!
“Peel and cube a butternut squash, toss with coconut oil, salt, cinnamon, and turmeric, and roast at 400°F for 20 minutes. It’s the perfect side dish.” —Carmen Hernandez, La Mesa, CA
EAT THEM OZ�STYLE
Make a seasonal salad. Slice delicata squash into -inch-wide rounds, remove seeds, and coat with olive oil, salt, and pepper. Roast at 400°F until tender, about 30 min. Transfer to a bowl and mix in arugula, pomegranate seeds, and crumbled feta. Drizzle on a fave dressing and serve.
Whir up a smoothie. Blend pumpkin puree with frozen banana, milk, cinnamon, and nutmeg. Just like pie for breakfast.
Butternut, acorn...so many varieties! They’re low in cals and high in nutrients, including potassium and beta-carotene, the antioxidant your eyes love.
Get snackin’. Toss acorn squash seeds with a little olive oil and just a pinch of salt. Then spread them out on a baking sheet and toast at 275°F for about 15 min (or until seeds start to pop).
SQUASH BE OUR NEXT WINNER
GOT A FAVORITE ORANGE 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-oranges between August 30 and October 2, 2016. See page 122 for rules.
S Q UA S H E S : 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 . O R A N G E S : I STO C K P H OTO
WINNING READER IDEA
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