Professional Documents
Culture Documents
Prevention - January 2017 VK Com Stopthepress
Prevention - January 2017 VK Com Stopthepress
74 January 2017
FREEp!le
A Sam eals
M
Day of oves
& Mp. 56 LEAN
FOR
LIFE! In Just
10 Minutes
a Day
Instant
De-stressing
Tricks
The
Perfect
Smoothie
to Boost
Mood and
Soothe
Muscles
p. 15
30
SECRETS OF
THE SUPER
HEALTHY
28 38 46
Think Yourself Finding 10 Minutes a Day
Healthy Herself at 36 Thats all you need to get slim
How mindfulness helps our Telling her family she was gay and strong for life. Heres
MITCH MANDEL
bodies as well as our brains was the hardest decision of proof: 15 women tried our
By Jo Marchant Heather Vickerys life. She new Fit in 10 plan. See their
didnt expect what came (amazing) results! By Jenna
next. As told to Kera Bolonik Bergen Southerland
Fast and Fresh
Grilled Steak Tacos
with Avocado Salsa are
ready in a flash. Find
this recipe and more
healthy, quick meals
starting on p. 58.
64 74 84
The Energy Secrets of After the ICU
for Healing the Super They were in intensive care
for severe health conditions
Betsy Andrewss pain and Healthy but faced new problems
depression were lifted by Stay-well strategies from
three alternative therapies. afterward. What happened
people who never get sick and how to protect your
Here, she describes how. By Dana Hudepohl loved ones. By Kenneth Miller
8 94 26
On the Cover: Natural Flu Busters 74, Lean for Life 46, Sample Day of Meals & Moves 56, Instant
De-stressing Tricks 16, The Perfect Smoothie 15, 30 Secrets of the Super Healthy 74, Get Real Relief
10, 18, 64, How to Avoid Midlife Memory Problems 24, Natural Decongestants 26, How to Talk about Sex
32. Cover credits: Photograph by David Malosh; food styling by Hadas Smirnoff; prop styling by Paola Andrea
Change
Is Good
FROM TOP: PHOTOGRAPH BY SHANNON GREER; WARDROBE STYLING BY JASMINE CHANG; HAIR AND MAKEUP BY RICHARD COOLEY. MITCH MANDEL
CENTER Jason Jerry, MD CLEVELAND CLINIC LERNER COLLEGE OF MEDICINE David L. Katz, MD
YALE UNIVERSITY SCHOOL OF MEDICINE Susan M. Love, MD DAVID GEFFEN SCHOOL OF MEDICINE
AT UCLA Jordan Metzl, MD HOSPITAL FOR SPECIAL SURGERY Mary Jane Minkin, MD
YALE UNIVERSITY SCHOOL OF MEDICINE Steven E. Nissen, MD CLEVELAND CLINIC
Jennifer A. Reinhold, PharmD UNIVERSITY OF THE SCIENCES IN PHILADELPHIA Aviva Romm, MD
AMERICAN HERBAL PHARMACOPOEIA Lauren Streicher, MD NORTHWESTERN MEMORIAL
HOSPITAL Andrew Weil, MD ARIZONA CENTER FOR INTEGRATIVE MEDICINE
Wayne L. Westcott, PhD QUINCY COLLEGE Joshua Zeichner, MD MOUNT SINAI HOSPITAL
Jeff Tkach
VP, MANAGING DIRECTOR
SMOOTHIE OF
THE MONTH
The use of almond milk
in your Binge Buster
smoothie seems to me
a selfish choice. Con-
sidering how much
water it takes to grow
Letters each almond plant, our
global issue with bees,
READER REQUESTS
I find something helpful
in every issue. Can you
please do a story about
sugarspecifically how
we can eat less of it?
Susan Sellingsloh /
Buffalo, NY
Im on a gluten-free,
dairy-free diet to heal my
gut and find that Im los-
CONNECT WITH US
ing weight and shouldnt,
MAJA TOPCAGIC/STOCKSY
Send your comments to letters@prevention.com. We may edit letters and use them
as Im already thin. Id like in all print and electronic media. Send us your stories and your coloring page
(the work). Send your personal story to readerstories@prevention.com. To submit
to see you cover how to
artwork, visit prevention.com/art-submissions. For all submissions, please include
gain weight, for those of your full name, address, e-mail address, and phone number. We regret that we cannot
us who need to. acknowledge or return work. Must be US resident and at least 18. By submitting your
work, you agree to grant Rodale Inc. permission to use the work worldwide for any
Kathryn Din / purpose, including promotional purposes, in any form of media.
San Francisco
JESSICA KUSUMA. SHOE ICON BY JOE HARRISON OF THENOUNPROJECT.COM. ILLUSTRATION BY ARTHUR MOUNT
KNEES YOU
HAVE
Not all serious knee
pain means you need
1 Ride a bicycle or do
squats and lunges
or any exercise you like
to build leg strength.
S already available and one that could be
available soonmight allow knee pa-
tients to avoid or delay knee replacement
surgery. Doctors are already starting to
use an injectable bone-graft substitute that fills in
bone defects. And, in the future, stem cell injections
could help people build new bone and cartilage
themselves, without the need for artificial substitutes.
Clinical trials of these stem cell injections are still in
the early phases.
2 Shorten your stride
to put less pressure
on your knees.
ASK THE EXPERT Many women suffer
HOW CAN I
from sluggish
thyroids that can
Winter Whites
Dr. Brite Whitening Mineral Toothpaste,
Cleansing Mouth Rinse, Teeth Whitening Pen
2
This fluoride-free Whitening Mineral
trio can make Toothpaste
over your mouth. ($20)
Cleansing
Activated charcoal Mouth Rinse
in the all-natural ($10)
toothpaste and rinse
is believed to absorb
tanninsthe natural
5
plant compounds
in coffee, tea, and
wine that can stain
teethto help
whiten your smile.
Organic coconut oil,
found in all three
products, fights bac-
teria and prevents
it from sticking to
teeth. And because Limit of the
all the products
are fortified with
human life span
vitamin C, they can in years, say
ELIZABETH CECIL
Biotin for
Stronger
Hair and
Nails
BUNK-O-METER
SOLID
MAYBE
SAVE
LOVE YOUR
IT MONEY
FROM TOP: GETTY IMAGES: DOABLE. SKYHOBO. OPPOSITE PAGE: STOCKFOOD/GETTY IMAGES
iotin is one of the vitamins most heralded for promoting luscious hair
B and strong nails, and since this B vitamin is plentiful in foods like
eggs, salmon, and almonds, it might seem like a safe bet to pop extra
biotin for beauty benefits. Many popular supplements contain megadoses
of biotinsome more than 1,000% of your recommended daily intakebut
theres not much research supporting any real perks of taking them, says
American Academy of Dermatology fellow Nicole Rogers of Hair Restoration
of the South in Metairie, LA. A lot of people think they need to take biotin, but
most people get plenty in their diet, she says. As with other B vitamins, youll
naturally excrete extra biotin in urine.
BOTTOM LINE: Say no to a supplementtheres probably enough biotin in your diet.
Keep the
Bubbly Flowing
When its time to put away
the champagne, start sipping
seltzer; it may help curb unneces-
sary snacking. Scientists found
that women who drank carbonat-
ed water felt much fuller
40 minutes after drinking it
NEW than women who drank
flat water did.
New Years
Resolutions
Weve all done it: started the new year feeling
hopeful about our resolutions, then soon
feeling disappointed in ourselves for aban-
doning them. Maybe the problem isnt with
us but with our resolutions. According to Paul
Marciano, a clinical psychologist and author
of Carrots and Sticks Dont Work, part of the
reason so many people abandon their quests
is that the resolutions they set are too broad.
Theyre focused on an end goal, Marciano
says, but thats the outcome of what should
be smaller goals leading up to it. He suggests
these tweaks to make common resolutions
more achievable.
JAMES. MITCH MANDEL (2). PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY HADAS SMIRNOFF; PROP STYLING BY PAOLA ANDREA
FROM TOP, LEFT TO RIGHT: GETTY IMAGES: CREATIVEYE99. STUART MINZEY. MATTHEW WOITUNSKI. JONATHAN KANTOR. ALASDAIR-
3 cups finely cup rinsed and cup frozen lb boneless, skin-
chopped Swiss chard drained chickpeas and thawed pome- less chicken breasts,
granate arils cooked and sliced
+ + +
$2.00 $0.68 $1.83 $3.51
2 Tbsp avocado, peeled, 4 Tbsp organic
hemp seeds pitted, and sliced balsamic vinaigrette
Total:
+ + = $10.60
ACHE BREAKER
old weather can mean you move your body
THE SWEET
Pull out a calming photograph.
Whether its palm trees on a beach or your adorable new
7
YOUR BEST MOVE
2 Exercises to Prevent
Dowagers Hump
1 2
SHOULDER UPRIGHT
SHRUG ROW
T
ightness in the trapezius muscles at the
back of the neck and shoulders, bad pos-
ture, or osteoporosis can, over time, give
you a dowagers hump. Fitness expert
Wayne Westcott has a simple solution:
2Percentage
of US adults
age 50 or
the shoulder shrug and the upright row. TRY IT Do older who
3 sets of 10 to 15 reps of each exercise 2 or 3 times a
week. 1. SHOULDER SHRUG Stand with feet hip-width
are physically
ILLUSTRATIONS BY ARTHUR MOUNT
PREVENTIVE MEASURES
1
Food additive awareness
Glutamate, a flavor-enhancing amino acid found in many pro-
cessed foods, is a neurotransmitter that excites nerve cells, which
is why it and similar compounds are called excitotoxins. In high
amounts, glutamate is toxic to nerve cells, says Kathleen Holton,
a nutritional neuroscientist and an assistant professor in health
studies at American University. Check labels and steer clear of
foods containing monosodium glutamate. Aspartate (found in the
artificial sweetener aspartame) is another excitotoxin to avoid.
2
Nerve-nourishing nutrients
A healthy diet can protect your nerve cells from excitotoxins.
Fruits and vegetables provide vitamin C, and fish, like salmon, is
an excellent source of vitamin D and omega-3 fatty acidsall of
which help protect against glutamate toxicity. Magnesium (found
in whole grains, green leafy vegetables, and nuts) can also reduce
glutamate toxicity. It can be difficult to get enough magnesium
from food, so consider taking a supplement.
3
Stress relief
Your risk of developing fibromyalgia is eight times higher if an
immediate family member has it, but the onset often seems to be
triggered by stress. If you manage your stress, you may be able
to delay or even prevent symptoms from developing. Stress may
make the blood-brain barrier more permeable, giving glutamate
greater access to the central nervous system, Holton says.
1
Low-impact workouts
Physical activity can help reduce pain and fatigue, but its important
to avoid rigorous, high-impact activities like running, skiing, or
tennis, which increase your risk of injuries and soreness that can
aggravate fibromyalgia. Start low and go slow, Clauw advises,
adding that pushing yourself too hard could trigger a flare-up.
Begin with light activities like slow walking, and build to moderate
calisthenics or low-impact exercises like yoga, tai chi, and Pilates.
2
Sleep
Fibromyalgia can disrupt sleep, and poor sleep can make fibro-
myalgia worse. Break that cycle by seeing a sleep specialist. If
you have a sleep-sabotaging breathing problem like sleep apnea,
common in people with fibromyalgia, a continuous
positive airway pressure machine that delivers
gentle air pressure through a mask to keep
airways open can provide relief.
3
Massage
If you have localized fibromyalgia pain in the neck or shoulders,
massage therapy is one of the best ways to help you regain function,
says rheumatologist Russell Rothenberg, an associate professor
of medicine at George Washington University School of Medicine
and Health Sciences. Techniques that stretch or manipulate connec-
tive tissue, such as myofascial release, Shiatsu, and connective tissue
massage, deliver the most benefits.
MEDICAL TREATMENTS
1
FDA-approved medications
While there are many drugs used to treat fibromyalgia, three are
specifically FDA-approved for that purpose. Two of themdulox-
etine (Cymbalta) and milnacipran (Savella)boost levels of sero-
tonin and norepinephrine, brain chemicals necessary for healthy
nerve signaling that tend to be low in people with fibromyalgia.
The third, pregabalin (Lyrica), is thought to treat fibromyalgia pain
in part by lowering glutamate levels in the brain.
2
NSAIDs
Inflammation doesnt play a role in fibromyalgia, so nonsteroidal
anti-inflammatory drugs arent usually effective. But if you have
other peripheral pain conditions like osteoarthritis or tendinitis
in addition to fibromyalgia, that pain can magnify central nervous
system pain, Clauw says. So taking NSAIDs to relieve
pain from those other conditions can help make
fibromyalgia better.
3
Acupuncture
Pain experts note that acupuncture points in traditional Chinese
medicine closely match typical tender points in fibromyalgia pa-
tients, suggesting that acupuncture may directly affect the bodys
pain pathways. Acupuncture can be a wonderful complement
to medical treatment, Rothenberg says. But it doesnt work for
everybody. If it has no benefit after 10 sessions, it probably wont
work with more.
This u
treatment
can help
some people
but may not
be worth the
side effects.
Tamiflu
can also be
preventive taken
ly for
by people w 10 days
ho
been expo have
sed to
the virus.
Tamiu
BY SARAH KLEIN
Dr. Weil
Will hormone therapy
improve my memory?
in Neurology last July com-
W
HEN
women pared women who received
in mid- hormone therapy within
life start 6 years after menopause with
to notice those who did not receive it
that their memory isnt as until 10 or more years after
sharp as it used to be, they menopause. After nearly
often blame menopause and 5 years of follow-up, the re-
falling levels of the hormones searchers found no difference
estrogen and progesterone. between the two groups in
Because the brain contains cognitive function, including
receptors for estrogen in the verbal memory, the type of
areas responsible for memory memory involving language.
and learning, researchers The most recent guidelines
have theorized that reduced on womens midlife health
levels might affect cognitive from the Endocrine Society
function. and the North American
Most studies so far, though,
have failed to identify such a
link. And studies to evaluate
THE BEST
whether hormone therapy can
help protect cognitive func-
FOODS
Andrew Weil, MD,
is founder and tion have not shown benefits,
FOR YOUR
director of the either. One from Stanford and
Arizona Center
University of Southern Cali-
for Integrative
Medicine. fornia researchers published MEMORY
24 PREVENTION.COM JANUARY 2017
Menopause Society state that hormone affects brain function and can adversely
therapy should not be used for the affect memory.
purpose of protecting or enhancing If youre a woman going through
cognitive function re- menopause and youre
gardless of age, except
COMMON MIDLIFE concerned about your
MEMORY PROBLEMS
possibly in the case memory, try exploring
of surgically induced ways to reduce stress,
menopause, in such as meditation
which the sudden, and other relax-
drastic decrease in 72% 48%
ation techniques.
hormones may of midlife women Specific foods can
report forgetting dont know if
affect the brain. peoples names. theyve already be helpful in pro-
Findings from told someone tecting brain cells,
older studies something. too, particularly
suggested mem- foods containing
ory problems 46%
cant remember
anti-inflammatory
39%
ILLUSTRATION BY ARTHUR MOUNT. MITCH MANDEL
M
ILLUSTRATION BY ARTHUR MOUNT. PHOTOGRAPH BY MITCH MANDEL; PROP STYLING BY PAOLA ANDREA
ventional to sleep faster. Eucalyptus oil
vapor rubs (Eucalyptus globulus) acts as
contain a mild bronchodilator, helping
natural open up the lungs to improve
aromatic compounds like airflow. Its also an expectorant,
camphor and eucalyptus oil so it loosens phlegm. Rosemary
that help safely ease coughing oil (Rosmarinus officinalis)
and nasal congestion. But is antimicrobial and contains
many also use petroleum jelly camphor, which cools and
as a base. While petroleum jel- soothes nasal passages. Laven-
ly is generally regarded as safe, der oil (Lavandula angustifo-
people should think twice be- lia) works to promote calm and
fore slathering it on. For one, help you fall asleep. To ensure
it creates a waterproof barrier youre getting the highest-
that hinders skins ability to quality essential oil, look for
breathe, blocking pores and a label that lists the Latin
locking in bacteria. Its also a botanical name, mentioned in
by-product of oil refining, so parentheses above.
its an unsustainable resource. This rub is safe for anyone
Tieraona Low Dog, Luckily, its easy to sidestep over age 2. To use, apply to the
MD, is a physician, these drawbacks by making my chest and throat two or three
educator, author,
and internationally simple decongestant rub (at times per day when congested.
recognized expert in right). Sunflower seed oil and The aromatic oils will waft up
the fields of herbal beeswax make up the all- to the nose, so applying to the
medicine, integra-
tive medicine, and natural base, and then I add es- face is unnecessary and can
womens health. sential oils with properties that actually irritate sensitive skin.
Think Yourself
Healthy
Science writer Jo Marchant
explains how mindfulness helps
our bodies as well as our brains.
ILLUSTRATIONS BY NOMA BAR
Dr. Kerner
Say What You Want
Clearly communicating desires
can bring couples closer.
N a couple sat in
my office, and
the wife said,
Every time
I try to talk about sex, he gets
so defensive. Its like he be-
comes Robert De Niro in Taxi
serves a couple for 10 minutes
and then predicts, with 90%
accuracy, whether theyll stay
together, based on their ratio
of positive to negative interac-
tions. His magic ratio is five
positives for every negative,
DriverYou talkin to me? even during a disagreement.
Opening up about sex can In this spirit of positivity,
be difficult, but the alterna- I help couples reframe crit-
tivelying next to someone in icisms of their sex life and
bed and feeling like youre a rearticulate them as fantasies.
million miles apartis more The goal is to turn a sexual
so. Tennessee Williams wrote problem into a sexy solution.
that when a relationship is on So if a woman complains that
the rocks, the rocks are there, her partner takes a wham-bam
right there! in the marriage approach to sex, Ill ask, What
bed. My job is to help remove would your fantasy be? The
the rocks and smooth out the conversation often shifts to a
sheets. Almost always, that language of love, with words
Ian Kerner, PhD, means teaching couples to like touch and connection.
is a licensed communicate in new ways. But thats not enough.
psychotherapist Psychologist John Gottman The language of sex is a
and a nationally
recognized sexuality is famous for developing kind of poetry that, on its own,
counselor. the balance theory of can be a turn-on if its specific
If theyre reluctant, I encourage them to couple going home and having sexnot
push beyond their comfort zone. just because they broke the ice around
This is difficult for couples who are a tough topic, but also because the
used to a predictable series of physical language they used was arousing. Any
interactions that unfold in silence and conversation that leads to good sex isnt
who may not have a vocabulary for just helping get into the five-to-one
talking about sex. They may feel em- zone; its also providing an extra boost
barrassed or unsure of what to say, even of positivity that goes beyond numbers.
INTIMATE
IDEAS
When couples are
encouraged to honestly
share what they want,
they may mention Sola Wellness Do It Naturally Lubricant
anything from more Massager & Sensual Body Butter
touching to trying a toy. ($158; shop.prevention.com) ($19 for 2 oz; shop.prevention.com)
on her first day. As we began to
sing, she sounded flat and off-
key. I gently leaned into her,
hoping to offer guidance, and
made that face you make when Singing
youre trying to help someone together
you feel a tiny bit superior to. slows heart
But Shelly just kept on singing.
rate, lowers
Poor Shelly, I thought. She
doesnt have a clue. When we
blood
took a break, I did what any pressure,
person who feels superior and may
does: I asked for her help. boost the
The director asked us to hum Hey, Shelly, I said, I think immune
along and promised wed catch I might be a bit off. Whats that system.
on. That axiom Fake it till line youre singing? Given
you make it? Unbelievably, Shelly smiled and sang a few
my vocal
it worked. As I learned later, notes. Her voice was smooth
the brain has an easier time and steadypitch perfect, in
limitations,
learning new languages when fact. Thats when the full extent I thought Id
you sing them. After an hour of my limitations hit me. be missing
and a half, I experienced the I told Shelly what had hap- out on all
heart-stopping pleasure of be- pened, and we howled with that.
ing surrounded by 79 ecstatic laughter. And laughter? That
singers in a rousing apprecia- just happens to be another
tion of farm implements. wonderfully healthy synchro-
That was 3 years ago. Ive nous behavior.
Finding
Herself
at 36
Heather Vickery made
the hardest decision
of her life when she told
her family she was gay.
This married mother
of four didnt expect
what came next.
Coming out to my
mom was a struggle,
says Vickery. But
when she saw that
everyone else in my life
was so accepting,
she was, too.
BEFORE
WARDROBE STYLING BY KATY ROBBINS; HAIR AND MAKEUP BY CLELIA BERGONZOLI. "BEFORE" PHOTOGRAPHS BY MATT RAINEY
If youve ever
struggled with your weight, you know how exhausting
it is to feel uncomfortable in your body or to constantly
obsess over what you should eat. You also probably know
what its like to feel guilty about skipping another work-
out or grabbing processed food on the run. The truth is,
most of us already know what will keep us healthy and WHY IT WORKS
strongmoving more, eating betterbut we become FOR HER
overwhelmed by hectic schedules and weighed down 1. The plan makes
with anxious thoughts like, How will I ever find the time healthy living easy.
Knowing I can do a
and energy to make the changes I need to make? 10-minute workout
I know because Ive been there, too. I believe in thats going to
regular exercise, but a few years ago I was struggling to make an impact or
quickly put together a
fit it into my busy life. Here I was, the fitness director 10-minute meal thats
at Prevention, sitting in front of a computer most days good for me and
and getting home after 7 PM most nights, scrambling my family is really
empowering.
to put a clean meal on the table before falling into bed.
2. The little bit of ex-
It was becoming nearly impossible to squeeze in daily
tra exercise can make
runs and my twice-weekly yoga classes, let alone do the a big difference. The
strength-training workouts I knew I needed. Every ex- daily strength train-
ing boosted my me-
pert I spoke to and countless studies I consulted assert-
tabolism. Not only do
ed the importance of lifting weights, but I was part of I feel stronger, but I
the 80% of American women who didnt do it regularly. finally dropped those
last 10 pounds.
Eventually, as my body started to lose tone and feel
achier, I realized I had to find a solution that would 3. You dont have to
give up your favorite
make strength training so simple to squeeze into my foods. Im a foodie,
day it would be impossible to find an excuse not to do and I was so happy
it. Research shows that 10 minutes of exercise is enough to discover that I
could lose weight
to do everything from boost your metabolism to slim without feeling like I
your waist to brighten your mood, so the idea of getting was on a diet.
10-Minute Transformations
Within a few weeks of starting the plan, the women
began to notice changes. I first met Lori Lowell, 59,
WHY IT WORKS
FOR HER
1. It takes the stress
out of getting in shape.
Not only have I lost
weight, but for the first
time in 50 years, Im
exercising and eating
healthyand actually
enjoying it!
2. It fits around hectic
schedules. If a full-
time working mother
can do this program,
anybody can.
3. It helps you feel
and look younger.
Im thinking more
clearly, my posture has
improved dramatically,
my stomach is com-
pletely flat, and now
when I go fast walking
with friends, they cant
keep up with me.
Once I started eating this
way, the extra weight
fell away. I never felt
deprived or like I was on
a diet, and the meals
are family-friendly.
ANNE MARIE RUSSO,
53, at-home mother,
lost 26 pounds and
14.25 inches.
FIT IN 10
PHOTOGRAPHS BY MITCH MANDEL; WARDROBE STYLING BY PAMELA SIMPSON; HAIR AND MAKEUP BY LIZ JACOBS
Sit tall in chair with right arm extended
DiDio
overhead and left arm bent 90 degrees makes
with elbow at shoulder height, holding it easy!
end of resistance band in each hand. Bend
right elbow, creating slack in band, then
straighten right arm, squeezing through
triceps. Alternate arms with each circuit.
TOO HARD
TO REACH
OVERHEAD?
TRY THIS
INSTEAD!
2. Triceps Push-Back
Stand tall with feet hip-width apart, hold-
ing a dumbbell in each hand with arms
at sides, palms facing backward. Keeping
arms straight, push dumbbells behind you,
squeezing through triceps. Slowly reverse
movement back to starting position.
3. Triceps Punch-Out
*
Youll receive
bands when
Stand behind chair with feet hip-width apart, you buy the
program.
holding a dumbbell in right hand. Lean forward
and place left forearm on back of chair. Bend right
arm 90 degrees and bring right elbow to shoulder
height. This is starting position. Keeping upper arm
steady, straighten right arm, squeezing triceps.
Slowly reverse movement back to starting posi-
tion. Alternate arms with each circuit.
5. Chair Dip
Sit tall on edge of
sturdy chair with feet
flat on floor and hands
grasping seat. Slide butt
off seat and walk feet
forward slightly until
knees are directly over
ankles. Slowly bend
elbows, lowering butt TOO MUCH
until upper arms are WRIST STRAIN?
nearly parallel to floor. DO AN
OVERHEAD
Hold 1 second, then TRICEPS
press back up. EXTENSION!
If you liked
dippy eggs as a
kid, youll love this
healthy twist on the
childhood favorite. It subs in
lightly crisped sweet potato
toast for bread.
FIT IN 10
Breakfast
Soft-Boiled
Eggs with
Sweet Potato
Soldiers
(Family-Friendly,
Great for a Group,
Vegetarian,
Grain-Free, Nut-Free)
Serves 1
Prep time: 5 minutes
FOOD PHOTOGRAPHS BY MITCH MANDEL; FOOD STYLING BY ADRIENNE ANDERSON; PROP STYLING BY KARIN OLSEN
2 eggs
4 slabs sweet potato
(" thick)
2 Tbsp grated cheddar
1. Bring 1 qt water to a boil
This fruit-packed
in saucepan. Using slotted salad hits all the
spoon, gently lower eggs right sweet, savory,
into water, reduce heat to and crunchy notes.
medium-low, cover, and
cook 4 minutes. Drain and
immediately transfer to
large bowl of cold water. Snack
2. Toast sweet potato until
tender, 3 or 4 passes on Savory Watermelon Salad
medium-high in slot toaster (Great for a Group, Vegetarian, Grain-Free)
or about 10 minutes in Serves 1
400F oven. While potato is Prep time: 10 minutes
still hot, cut into 12" strips, Total time: 15 minutes
sprinkle with cheese, and
season with salt and pepper
to taste. c 2% Greek yogurt 1. Whisk yogurt, lemon juice,
3. Place eggs in egg cups 2 Tbsp lemon juice dill, mint, garlic, salt, and
and slice off tops, or peel, 1 Tbsp chopped dill pepper.
cut in half, and lay on plate. 1 Tbsp chopped mint 2. Combine cucumber, water-
Sprinkle with salt and 1 clove garlic, crushed melon, tomatoes, and onion
pepper to taste. Dip sweet tsp kosher salt in large jar with lid. Add yogurt
potato soldiers in runny tsp black pepper sauce, close jar, and shake
yolks and enjoy. c chopped cucumber to combine. Sprinkle with
c chopped watermelon pistachios.
NUTRITION (per serving) c halved cherry
312 cal, 18 g pro, 27 g carb, tomatoes NUTRITION (per serving)
4 g fiber, 6 g sugars, 2 Tbsp diced red onion 186 cal, 13 g pro, 23 g carb,
14 g fat, 6 g sat fat, 1 Tbsp roasted salted 3 g fiber, 14 g sugars, 6 g fat,
421 mg sodium pistachios, for garnish 2 g sat fat, 566 mg sodium
I
tools they could bring to my healing.
was midway Energy healing is vastly different from
through the ther- conventional medicine in its approach to
apy when I felt wellness. While Western medicine tends
a flash of anger. to use chemistry to correct imbalances
Thats when that can cause disease, energy healers
I knew it was working. I was having work on correcting the biofieldthe
a catharsis. But I wasnt undergoing energy field that practitioners believe
psychoanalysis. Rather, it was a practice surrounds and flows through the body,
called sound therapy, and a specialist helping to maintain and regulate its
was playing tuning forks, drums, and functions. The term biofield was coined
Tibetan singing bowls. This particular fairly recently, in 1992, when a group
therapy is one type of energy healing. of complementary and alternative
Acupuncture, Reiki, qigong, electromag- medicine practitioners and researchers
netics, and even certain types of prayer convened at the newly established Office
all fall under that heading. of Alternative Medicine at the National
Id decided to try energy healing for Institutes of Health. Yet the concept of
some persistent physical problems but energy healing dates back thousands of
sound therapy, I had a cathartic moment needed to work with the energy field.
involving my father. It was striking To prepare for the session, Paniccioli
because it happened so spontaneously. took me through a technique thats part
I had never imagined speaking like of the Brennan training: the family
that to my father. But in this imaginary constellations method. She asked me to
exchange, my father wasnt the monster choose a pillow in the room to represent
of my youth anymore. He was just each of my parents. Then she led me
human, flawed like us all. I felt, for the through a guided healing dialogue with
first time, like I might be able to mourn, them. The hardest part was when she
not just for myself but for him, too. I left asked me to thank my father. I hesitated.
feeling drained but lighthearted. But then I did it: Thank you.
It was a brilliant setup for the energy
HANDS-ON HEALING healing work she would do on my aura
My final session was with Maria Panic- and chakras. When I lay down on the
cioli, an energy healer at the New York table, I felt calm and centered.
Open Center, a holistic learning and Paniccioli spent the next hour working
wellness center in Manhattan. She is in silence on my biofield, starting with
certified by the Barbara Brennan School the process of clearing out bad energy,
of Healing, a Florida professional train- her hands moving from the root chakra
ing school for energy healing,
where students learn the
technique developed by its
namesake and founder, a Find an Energy Healer
former NASA physicist. If youd like to try this form of healing,
Brennans method is heres how to search for practitioners
of the three methods spotlighted in this story.
complex. As Paniccioli
explained, it involves
lightly touching a clients
1. More than 3,000 for Acupuncture and
body while energetically sound healers are Oriental Medicine
tuning the seven layers featured on the website (nccaom.org), you can
of her aura, or biofield, of the Sound Healers search for practitioners
and her seven chakras Association (sound by zip code, specialty,
(energy centers with healersassociation.org). or both.
an electronic signature
unique to each person). 2. Many energy healers, 3. The Barbara Bren-
including Ro Guiliano, nan School of Healing
The training is rigorous: have training in multiple website (barbara
4 years of coursework therapies. On the brennan.com) lists
and clinical practice to website of the National contact information for
develop the perception Certification Commission hundreds of graduates.
and technical skills
Secrets
of the
Super
Healthy Stay-well strategies from
people who never get sick
BY DANA HUDEPOHL
E
very cold and flu season, us with anecdotal evidenceand
there are those with sore thats OK. If people think some-
throats, stuffy noses, and thing helps them, I believe they
coughs and those who should go ahead and do it if it doesnt
dont get sick no matter who sniffles hurt them, says Randy Wexler, an
nearby or how many contaminated associate professor and clinical vice
doorknobs they turn. chair of family medicine at Ohio
One of the most widely believed State University. With the placebo
NADINE GREEFF/OFFSET
theories on why this happens holds effect, we know that 1 out of 4 people
that people who dont get sick have will feel better even if a study shows
stronger immune systems. Research, theres no benefit.
however, doesnt back this upor We spoke to people who dont get
point to much in the way of surefire sick to find out what they believe
prevention strategies. So that leaves works for them.
3 4
picture using all five
senses during a fun
day at the beach. I
also use measured
SALLY BAUER, 61, LI QIAN, 53, breathing: I inhale for
civic volunteer, associate professor a count of four and
Glyndon, MD of microbiology,
Montgomery, AL
exhale for a count of
Hasnt been sick in six. Ive eaten yogurt
more than 2 years Cant remember the every day for 30
last time she was sick years. I tell jokes and
Im a big believer in
I cut up organic lemons make my patients
Chinese acupuncture.
and keep them in the laugh. Also, dumb
I get it twice a month, and
fridge. Every morning I luck is important!
if I start feeling like Im
coming down with some- squeeze one into water and
thing, Ill go twice a week. add five drops of honey. ILLUSTRATIONS BY THE ELLAPHANT IN THE ROOM
5
JASMINE SMITH, 32,
When I worked as a medical assis-
tant, before I discovered meditation
and heated power vinyasa yoga, I
got sick three or four times a year.
hypnotherapist Now I meditate every day and have
and yoga teacher, a yoga session four times a week.
Novato, CA I also drink green juice with ginger,
Hasnt been sick which I think is the essential ingre-
in 4 years dient keeping me healthy.
9
JIM YENCKEL, 79,
retired journalist,
Washington, DC
Cant remember the
last time he was sick
For the past 40-plus years,
Ive run 3 miles almost
daily. I swim once or twice
a week and do upper-body
exercises at home most
mornings. I climb stairs and
walk everywhereto the
bank, grocery store, and
drugstore and to get my
hair cut. My wife and I hike
in the Alps, and a friend
and I hiked the 21-mile
rim-to-rim trail at the Grand
Canyon to celebrate our
70th birthdays. Ive made
health one of my priorities.
7
TRISH
I have four
kids, and
were outside
all the time
8
DAVE BENT, 49, I hang out with
OCONNELL, 53, year-round. telecommunications competitive people with
ski instructor, Being out in manager, similar interests, sign on
ERICKSON STOCK/OFFSET
Steamboat Walpole, MA
the fresh air is to commitments, and set
Springs, CO Cant remember
so much better goals. Whether Im coaching
Hasnt than being ever missing work my 10-year-old son or
been sick in a closed due to illness training for a race with my
in 6 years environment running club, I get off the
that harbors couch and do something
germs. every day.
11 13
I wont put anything in my body
that is unnatural or isnt marked
organic, non-GMO, grass-fed,
MONIQUE
or wild-caught. I eat raw yogurt
DONNA BARROWS, 51,
dental hygienist, PRINCE, 50, and fermented vegetables,
Nashua, NH clinical licensed and throughout the day I sip on
social worker, the juice from the fermented
Cant remember the Chester, NH veggies, fermented tea, or water
last time she was sick
Never gets sick with apple cider vinegar in it.
I wear a Fitbit and am I also eat raw honey.
neurotic about getting
in my 10,000 steps. If I
havent gotten them all
14
in by the end of the day,
sometimes I jog in place in
my bedroom right before
I hop into bed.
KELLEY
MILLIKEN, 48,
massage
therapist,
12
St. Francis, KS
Hasnt been
sick in 5 years
MOLLY PATRICK, 36,
health coach, My secret is having an attitude of gratitude. I keep
Pahoa, HI a paper calendar with me so I can write down posi-
Hasnt been sick in 4 years tive quotes and things Im grateful for every day. I
store them in a box and pull them out to see what I
Im adamant about having wrote 3 years ago and how that compares to today.
my smoothie every morning.
I use a base of water and add
avocado, banana, berries or
cherries, a bunch of leafy
15
greens, fresh turmeric I work with two or three
root, turmeric people who are chronic
powder, and complainers. I call them
either chia, JOE NOVACEK, 41, angry people, and Ive
hemp, or noticed that every winter
SAMSON K. HATAE/OFFSET
TV producer
flaxseed and director, theyre hacking and achy and
all of which Overland Park, KS sick. Its my crazy theory,
are packed Gets sick, briefly, but theres something to it:
with phyto- once a year Theyre using up so much
chemicals of their energy being angry
and antioxi- that their bodies cant fight germs. I take the
dants. approach of keeping a positive attitude.
17
JODI LASSINGER, 49,
19
BETTY STROTHER, 79,
20
HOLLY BRIGGS, 41,
at-home mother, retired medical vice president of
Butler, PA transcriptionist, software channels,
Hudson, FL Denver
Hasnt been sick
in 8 years Hasnt been sick Cant remember the
in 3 years last time she was
My husband thinks seriously sick
Im so healthy because I eat oranges, peel and
Ive never smoked and I all, several times a day. Having a healthy gut is
rarely drink. Ill have an I cut the orange into crucial to staying healthy.
alcoholic drink once a halves, then into thirds, I take a daily probiotic
month at the most. then eat the whole thing. supplement.
I also eat red peppers
dailyon their own with
salt and added to scram-
bled eggs and salads.
18 21
Both oranges and red
peppers, of course, are
loaded with vitamin C.
ELAINE SIMPSON, 43, SYBIL CASSARA, 41,
at-home mother, merchandise manager,
Tigard, OR Chicago
Gets sick once Hasnt called in
every 6 or 7 years sick in 11 years
My husband and I sleep When other people start
with the windows open not to feel well, the first
in our bedroomwide thing they do is lie down
in summer and at least on the couch. The first
cracked in winter. thing I do is go for a run.
24
RACHAEL
WORTHINGTON, 63,
attorney,
Palm Harbor, FL
Cant remember
the last time she
was sick
I have a lot of faith
in washing my hands
a zillion times a day.
I learned that from
a friend who never
gets sick in winter,
and it works! I also
use a neti pot with
purified, warm salt
water to irrigate my
nose and sinuses
when I feel the
slightest tinge of a
cold coming on.
22 23
Im a firm believer
in drinking a glass of
wine a night. And if
RUSTIN SHIELDS, 56,
I feel like I could be STEPHEN
manufacturing catching something, I KATSARELIS, 49,
MIKE KEMP/BLEND/OFFSET
26 29
My grandmother always
talked about moderation, but
I didnt believe her. I went on
strict diets until I realized they
BECKY HICKOX, 67, JACK BELL, 70,
retired teacher and made me so unhappy. Now, retired business owner,
librarian, though, Ive chosen moder- Loveland, OH
Bountiful, UT ation. I take vitamins and
Hasnt been seriously
Gets a cold once supplements but not handfuls
sick since 1973
every 3 years of them. Im OK with being
a little overweight. I exercise I think a lot has to do
most days, but if I miss my with how you perceive
morning aerobics class, your own health. There are
I dont beat myself up. certain aches and pains
I can enjoy going to that you find tolerable.
a wonderful bakery If one of my daughters
and having a delicious calls us when she isnt
pastry. Im OK with the feeling well and I answer
intentional splurge. the phone, she immedi-
ately says, Put Mom on.
They dont get sympathy
from me. Maybe Im just
tougher.
27
JULIE NICKERSON, 50,
I take 500 mg of
vitamin C and 50 mg of
zinc twice a day all year
round. I used to get three
grandmother, or four colds a year, but
Lewiston, NY I havent been to the
Hasnt been sick doctor due to illness for
in nearly 3 years several years.
28 30
I think the biggest thing that
keeps me healthy is having
a support system. Im never
MARIAN lonely. I attend Mass regularly
TRINETTE REED/STOCKSY
AFTER
THE
ICU They entered the ICU with serious health
problems, but once home there were new
problems to cope with. Heres what
happenedand how to prevent it from
happening to you or a loved one.
ETHAN HILL
BY KENNETH MILLER
temporarily confused.
SPECIAL REPORT
A
can get bagels that might not be the best
kind of bagels, but we can fit them into
our schedule. I think this is a plan that
can work. As he went on, it became clear
that he thought he was in his old condo
and that my two brothers and I were
bringing our families for brunch.
I asked the doctor doing rounds if Dad
could be slipping into dementia. Its
unlikely that would happen so quickly,
t 87, he assured me. My guess is that hes got
my father was sharp and spirited what we call ICU psychosis.
a retired middle-school French teacher When I Googled that phrase, my fears
who tore through crossword puzzles and grew. The formal term for what my father
yelled out the answers while watching was experiencing is hospital-associated
Jeopardy! In the fall of 2014, facing delirium. Its part of a broader spectrum
radiation therapy for cancer, he put of mental and physical ailments called
his Boston condo on the market and postintensive care syndrome (PICS),
moved in with my younger brother Jon often triggered by the patients treatment,
in Ithaca, NY. Dad sailed through the rather thanor in addition tothe
treatments, and the tumor in his neck ailment being treated. Doctors have only
vanished. But within a week of finishing recently recognized PICS as a serious
his treatments, he landed back in the problem deserving more study.
local hospital with a low white-blood-cell
count and a raging infection. I flew in INTENSIVE CARE WITH
from Los Angeles to help out. INTENSE SIDE EFFECTS
In the intensive care unit, I barely Medical miracles routinely happen in
recognized my father. He couldnt get ICUs, but the cure can sometimes
through a sentence without losing his be as violent as the disease. Patients in
way. Overwhelmed by the choices on the the ICU are battling severe or life-
hospital menu, he begged me to decide threatening illnesses or injuries. They
for him between pudding and Jell-O. require constant monitoring and are
Sometimes he spoke in strings of loosely often hooked up to life-support or other
related words, modulating his voice as special equipment. ICU patients are
if he were making perfect sense. One often given heavy doses of sedatives to
evening, he seemed more disoriented help them tolerate having a ventilator
DAVE LAURIDSEN
than ever. How do I fit into your plan, tube jammed down their throats, and
he asked me, now that the schedule has theyre put on opioid analgesics to dull
changed? I asked what plan he meant. their pain. Theyre hooked up to IV bags
The bagel plan, he said. I know we and catheters and monitoring machines,
after discharge. Delirium may fuel the stemming from delirium may also play a
syndrome, says Wes Ely, a professor role in PICS, making it harder to recover
of critical care at Vanderbilt and the both physically and mentally. If youve
Nashville VA Medical Center. Its like got delirium, youre more likely to pull
pouring gasoline on a fire. A study out your IV line or catheter, explains
by Elys ICU Delirium and Cognitive Malaz Boustani, a professor of aging
Impairment Study Group showed a research at Indiana University School of
direct correlation between the duration Medicine. Youre more likely to fall or
of delirium and the severity of cogni- need to be physically restrained. Accord-
tive impairment. An increase from ing to a 2004 study published in JAMA,
1 day of delirium to 5 days, for example, each day of delirium brings a 20%
was associated with significantly worse increased risk of prolonged hospitaliza-
memory, attention, concentration, tion and 10% increased risk of death.
and mental processing speed a year Complicating efforts to prevent
after discharge. delirium in the ICU is the fact that the
The good news is that hospitals condition can be difficult to recognize.
across the country are beginning to ICU patients may be withdrawn or
recognize the risk of ICU-induced agitated, for instance, but the red flags
delirium. The bad news, according to for delirium are reduced awareness and
Ely and other experts, is that only about ability to focus, impaired memory and
half of US hospitals have implemented problem-solving skills, disorganized
protocolssuch as minimizing sedation thinking, and perceptual disturbances
and getting patients moving sooner sometimes including hallucinations or
aimed at detecting, preventing, or delusions. Although elderly patients in
treating the condition. Weve gotten the ICU are at highest risk of develop-
better at helping people roll out of the ing delirium, it can strike at any age
ICU alive, but we havent paid enough and during non-ICU hospital stays, too,
attention to what happens after they when some of the same risk factors, like
leave, says Brenda Pun, a critical care lack of sleep, are present. According
nurse and researcher at Vanderbilt to various studies, delirium affects
University Medical Center. 10 to 30% of all hospitalized adults, up
to 56% of hospital patients over 65,
RECOGNIZING THE SIGNS and up to 80% of patients in the ICU.
Theres still a lot to learn about how Some cases are relatively benign, as
ICU-induced delirium can lead to with my fathers bagel obsession. My
full-blown PICS. Ely points to studies mom kept seeing a purple cannon in
showing that delirium is associated with her hospital room, recalls Jill Adams, a
cerebral inflammation, which can shrink writer in Albany, NY, whose 87-year-old
brain regions responsible for memory mother was hospitalized for congestive
and executive function. Behaviors heart failure last year. Shed point to
a white wall and say, Oh, look at the they unleashed left a permanent imprint.
patterns! Arent they beautiful? My husband is a very stoic man, Parada
Often, however, the delusional images says, but he still breaks down crying
are horrific. A lot of people think theyre when he talks about that time.
being imprisoned, tortured, or raped, Rob Rainer, 54, is another former
says Joe Bienvenu, a professor of psychi- patient who experienced horrific hallu-
atry at Johns Hopkins University. Its cinations while in the ICU and after-
not hard to understand how a sedated or ward. In 2015, he spent 2 months in
semiconscious patient might interpret two different New Hampshire hospitals
being stuck with needles or fed through a with a rare and often deadly strain of
tube as a form of torture. pneumonia. While on a ventilator, he
Those are the kinds of experienced an alternate
images that plagued Mario reality in which his father
Guzman during his hospi- Rainer has had bought the hospital
tal stay. Guzman was 42 learned to with a dishonest business
in 2013 when he injured partner who was abusing
an ankle while jogging
stop focus- the patients and trying
near his home in San ing on his to defraud Rainers
Jose, CA. An undetected ICU stay and family. He also became
bone infection led to full- concentrate convinced that he was
blown septic shock, and being sexually molested
he wound up spending
instead on by the nursing staff. His
19 days in the ICU7 of his good hands had to be tied
them on a ventilatorin a fortune in down to keep him from
medically induced coma. surviving. ripping out his tubes. I
When he awoke, recalls was locked in this strange
his wife, Ludmila Parada, world, he says. It was
he was fearful of his surroundings. Hed so vivid and realmuch different from
whisper, Theyre trying to kill me. a dream. Rainer realizes he will never
It wasnt until Guzman was know what really happened, and that,
discharged, after more than 4 months in to him, is the scariest part. After a
the hospital, that he confessed the source year of cognitive-behavioral therapy (a
of his anxiety: Hed had recurring hallu- technique that helps patients overcome
cinations in which the doctors subjected harmful thought patterns), as well as
him to Nazi-style medical experiments support-group sessions with other ICU
or forced his father to unplug his survivors, Rainer has finally learned
life-support equipment, then waited to stop focusing on his ICU stay and
ETHAN HILL
eagerly for him to die in order to harvest concentrate instead on his good fortune
his organs. Although Guzmans delu- in having survived a deadly disease.
sions vanished on their own, the terror Both Guzman and Rainer are still
to work with you. You know this patient bered from that week when he lost his
besther likes, her dislikes, her normal mind. Nothing at all, to be honest, he
patterns. Youre an important member told me. Maybe Im lucky that way.
More time
together
It can take only
minutes a day to
boost your pets
life span.
ost pet owners agree INFLAMMATION
dogs that havent been sterilized. But theres even more health, protection against
reason to sterilize both dogs and cats, says Mahaney. If cancer-causing free
radicals, and enhanced
you spay your female pet, you greatly reduce her risk of immune system function.
mammary and uterine cancers; and if you neuter your Small amounts can be
male pet, you greatly reduce his risk of prostate and added to pet food. Con-
testicular cancers. sult your vet for dosage.
Snow
FROM TOP: PIXEL STORIES/STOCKSY. STEVE GORTON/GETTY IMAGES. ILLUSTRATION BY ANASTASIA CATRIS
Days
Take a break with this
wintertime meditation.
BY SARAH KLEIN
W
HEN YOURE
seeking inner spiration for this meditation
peace, it helps to from Borucki: Notice how the
look outward to the natural sun glistens on the surface of
world, says Rebekah Borucki, an expanse of snow. Observe
author of You Have 4 Minutes how the wind sends plumes
to Change Your Life, a collec- into the air. Visualize the
Show Us Your Art tion of short meditations. design of each snowflake as it
Send us a picture of Snow is a perfect example, settles into its resting place.
your finished page and she says. A vast white blanket As the snow falls, allow your
it might be featured
in Prevention!* Upload of it can inspire stillness and mind and body to sink into
at prevention.com/ serenity, while thoughts of the relaxation.
art-submissions or details of individual flakes can Afterward, you can color
share on social media
using the hashtag help you slow down and ap- the page at right for an added
#PreventionArtTherapy. preciate the present moment. dose of tranquillity.
*Must be US resident and at least 18. By submitting artwork to Rodale, you grant Rodale permission to feature the
artwork in Prevention and use it for editorial or promotional purposes in any form of media, including social media.