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arc Features 48

Walk This Way Are your shoes making you fat? How to tell, how to fix it. BY NATALIE GINGERICH MACKENZIE

On The Move With Michelle Obama Candid talk from the first lady on raising healthy kids and the importance of prevention. BY DIANE SALVATORE

The Sugar Blockers Diet Have your carbs and eat them too with these

•

7 simple food rules.

BY ROB THOMPSON, MD

Asleep At The Wheel How to save yourself from the grave dangers of groggy driving. BY MARGOT GILMAN

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a week-just in time

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In Record Time moves to lose

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Take-home

You'll love these 3-in-1

3 u

Blast Off Your Belly

Could It Happen Here? A year after Japan's nuclear disaster, we investigate the

�

safety of US power plants.

BY CHANAN TlGAY

� >

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Vol.

64 I NO.3

MARCH 2012

Departments HEALTH

Prevention Power Of. . . A Warm Bath

15 30 37

Health Right Now Sexual Health 7 Germiest Public Places

NUTRITION

Nutrition Know-How

tasted

BEAUTY

20 41

Look-Your-Best Beauty Skin Smarts: The New Naturals

MOOD

Emotional Well-Being

FITNESS

All The Right Moves

FOOD

107 112

Quick And Fresh Ideas For: Mushrooms Food: All-American Family Favorites

PLANET

124

Eco Events + Nature News

good PETS

126

Healthy From Head To Tail: Call Of The Wild

IN EVERY ISSUE

4 10 134

First Impression Ask Prevention An Ounce Of Prevention

Stretch your workout to heights

� � � �

How

sisterhood can make you slim

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z a �

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Michelle Obama photographed by Kawku Alston in the Kennedy Garden at the White House

MARCH 2012 . PREVENTION

� 0 � � �

� �

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+ first impression was just out of high school

a resulting tsunami; the subsequent

when The China Syndrome was

meltdown would earn the ignominious

released. In this movie, Jane

rating as the world's worst nuclear power

Fonda plays a reporter inves

reactor accident since Chernobyl. Had

tigating unsafe practices at

enough-had anything-changed over the

a nuclear power plant after a

last 25 years or so, I wondered, and

near meltdown.

could such a thing, given our increas

The acclaimed movie made an impres sion on me, not just because it brought

ingly extreme weather, happen in the United States?

the nuclear power risk into focus, but

That's what compelled me to assign

also because it showed the power of the

an award-winning writer-photojournalist

press to shine needed heat and light on

team to spend 5 months in and around a

public safety crises that for-profit opera

US power plant, one perched close to sev

tions and even the government

eral earthquake fault lines. In the resulting

would rather keep out of view.

story, "Could It Happen Here?"

Just 12 days after the film's

we ask: Can nuclear plants ever

release, a partial meltdown

be made safe enough, given

happened at Pennsylvania's

the

Three Mile Island nu-

....�

tion? Are we truly aware of the

clear power plant. Fast-forward

potential for destruc risks-to our planet and

to ourselves-that we're

March 11, 2011, when I

taking for the pleasures

watched, slack jawed

of unlimited energy at

the entire day, the

our fingertips? How

nearly surreal cov

much of a bet d o we

erage of the nuclear

want to continue to

power plant disas

place on nuclear versus

ter in Fukushima,

other forms of energy?

Japan, triggered by

In a perfect piece of

an earthquake and

Prevention prescience, this magazine published

First Lady Michelle

a story 42 years ago called

Obama invited me to

"Nuclear Power Plants,

the White House

a NeedlessPeril,"which

Prevention: Have It Your Way! You can subscribe to

Prevention and pick your preferred format.

For the print magazine. go to prevention.com and hit the subscribe button. or call

(800) 813-8070. We are also available on your

favorite digital device. including the Nook. Kindle Fire. and iPad.

MARCH 2012

JP Share your thoughts and stories with me at editor@prevention.com.

â&#x20AC;˘

The Eraser.

Treatment Makeup

first impression+

The writer-photographer team that produced "Could It Happen Here?" is Chanan Tigay (left), a fellow of the Investigative Reporting Program at the UC Berkeley Graduate School of Journalism. and Colin Finlay. an acclaimed documentary pho tographer who's been awarded the prestigious Pictures of the Year International honor

6 times

asked precisely the same questions, but when Three Mile Island was nearly a decade away and Chernobyl was

16 years

away (to read our June 1970 story, go to

prevention.com/nuclear), I believe our story will startle and surprise you-as it did me-and challenge you to think hard about this issue again, Our cover this issue features another landmark: the second anniversary of First Lady Michelle Obama's Let's Move! initiative to encourage Americans to exercise more and eat healthier fare. As massive an undertaking as that sounds, Mrs. Obama has pushed through mean-

ingful changes in restaurant chains and

�

big-box shopping centers (see timeline,

�

June before the presidential 2008 elec

�

tion, when her husband was still Senator

g z

fact that she is in even better shape now

� 8 t �

63). I first interviewed Mrs. Obama the

Obama. And I can personally attest to the than she was 4 years ago. Now that's a move we all should want to make!

Diane Salvatore

Editor-in-Chief

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Bliss is a sudsy soak in the tub-but now what you've always known about a bath's power to relax body and mind is borne out by science. Research from the journal Complementary Therapies in Medicine found that soaking in warm water daily for 8 weeks is more effective at easing anxiety than a prescription drug. Add an essential oil for greater benefits: Sage sharpens memory, and bergamot relieves stress, according to the journal Alternative and Complementary

Therapies. Feel a cold coming on? A hot bath can soothe stuffy nasal passages and erase body aches. Feel perfectly healthy? The soothing nature of the heat and steam can help keep it that way'

PREVENTION 路 MARCH 2012

•

Does catnip reaUy make my cat high?

A: Yup! Your kitty is reacting to nepetalactone, an oil found in catnip, which causes the release of "feel good" pheromones and a halluci nogenic effect when the leaves are licked or chewed. The oil has reached your cat's brain when you see her

Lately I feel as though my memory short-circuits on me. Is this a rotten and inevitable part of aging?

writhing in apparent ecstasy. Luckily,

A: A little forgetfulness is a

"there's no potential for addiction,

common symptom of growing

overdose, or withdrawal," says Ann E.

older-but it can also be caused

Hohenhaus, DVM, of the Animal

by a myriad of other factors, includ

Medical Center in New York City.

ing stress, sleep deprivation, hormonal imbalance, and prescription drug side effects. But even if your memory lapses are age related, you can improve your recall, according to Eric R. Braverman, MD, the author of

The Braverman Brain Advantage

(Rodale). One strategy is to listen regularly to music you love. Songs that run through our heads make the memories associated with them more vibrant, improving our ability to recall both short- and long-term information.

I overheard a coworker say she was so depressed, she could barely get out of bed. Can I say something without seeming nosy?

MARCH 2012

A: I t depends. If you're friendly with her and sincerely wor ried about her well-being, it's appropriate to bring it up, says Katherine Crowley, a Harvard-trained psychotherapist-but be discreet. Tell her you accidentally overheard her and are con cerned. "If she engages with you, suggest she talk to her phy sician or seek counseling," says Crowley. "Should you happen to have the name of a great therapist in your back pocket, offer that as well." Your company employee assistance program could also be a good resource for her. If she says it's none of your business, you must let her find her own answers.

JfJ Send your questions to us at askpvn@prevention.com.

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Are Your Teeth Trying To Tell You Something? Scheduling that overdue dentist appointment could slash your risk of a killer disease: Researchers found that certain types of gum disease bacteria may increase your risk of pancreatic cancer, which is one of the most difficult cancers to treat. For healthy gums and to keep bacteria counts low, see your dentist every 6 months and floss daily.

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African American women have the highest

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PREVENTION · MARCH

2012115

-know-how

Little White Lies

Go Green To The Flu �

Add another

item to the list

You've been told to "eat the rainbow" because

of reasons to

colorful foods are the

eat your greens:

most nutritious. But not

Cruciferous

all pale food is bad

vegetables such

white fruits and vegeta bles provide protection against stroke. People

as kale seem to

who eat the most white fruits and veggies have the lowest risk of stroke, according to the journal

enhance the func-

tion of immune

�::

cells in the skin

according to the

� and the gut, -

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credit apples and pears,

journal Cell, This

whose skins are rich

important because

in the protective flavo

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noid quercetin.

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especially the ones

Stroke. Researchers

is particularly

in the skin-that

;

first line of defense

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cause colds and flu,

:: form the body's

THE BERRY BEST CHAMPAG NE Cocktail parties have a new official

These vitamin C-rich fruits can reduce the damage alcohol can do to your stomach, nosh: strawberries.

according to researchers from the University of Barcelona in Spain. So if you do indulge in the occasional tipple, it's smart to serve strawberries along side it. They are, after all, a natural with champagne.

MARCH 2012

. PREVENTION

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nutrition know-how+ Sometimes the best food is no food.

•

New studies suggest that Mormons' superior heart health may stem from their traditional practice of fasting

1 day each

month. In two trials, Benjamin Horne, PhD, of Intermountain Medical Center in Salt

patients (Mormon and otherwise) who regularly fasted had roughly half the heart disease risk of those who didn't. "It's not a great Lake City, found that

strategy for weight loss, because you tend to overeat at the next meal," says Donald Lloyd-Jones, MD, a spokesman for the American Heart Association. "But if you have fasted for at least 12 hours, your liver handles a fatty meal much more efficiently-with less insulin and less elevation of blood pressure."

1 CAN'T STOP SNEAKY lEAKs

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Prett.Y Health'y Per ume

If you have dry skin, perfumes

can be irritating because they often contain ethanol, which disturbs naturally occurring fatty acids that help skin cells retain moisture. To smell heav足 enly and keep skin healthy, try ethanol-free scents like Lush

Gorilla Solid Perfumes ($10 to $16 each;

lushusa.

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Beauty Fragrance Bracelets ($65 each; hsn.

com), which have refillable

charms to hold scented pellets that never touch your skin. -

30-Minute Wrinkle Reducer

Wrinkles are less noticeable after

minutes in a room with

70% relative humidity (RH) than in a room

The distance

with

40% RH. reports

to hold hair spray

a Japanese study. So

from hair so propellants

flip on the humidifier

dissipate, allowing only the styling ingredients to reach strands. says Aquage cofounder Luis Alvarez

before splurging on that pricey face cream.

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., Sign up for our beauty newsletter: prevention.com/free prevention·newsletters

VIVIANNE "THE TRENDSETTER" Is obsessed with the best and insists Cottonelle路 is the "it" roll to have this season. Thinks Jonathan Adler is the perfect match to her favorite roll. -

Less E ort, Better Results

Don't feel guilty about working out at your own pace. New research from Pennsylvania State University shows that women who exercise at a moderate intensity are more likely to benefit in the long run, compared with subjects who struggle through vigorous sweat sessions. In fact, they were about twice as likely to feel energized and confi dent about exercising regularly. The upshot: The most effective workout is the one you'll do for the long haul.

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Is Your Calorie Counter Lying To You? Jessica Cassity, former

Prevention fitness

editor

Better Each Day: 365 Expert Tips for Q Healthier. Happier You <Chronicle Books, $17), and the author of

found that the calorie

as your iPod

counters on cardio

or smartphone,

machines often over

to stream your favorite pavement pounding playlist.

estimate expenditure by

20 to 30%. To slim faster. burn 30% more calories than your target.

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1 Stretching

n In

A recent study found

â&#x20AC;˘

that stretching is just as effective as yoga at reducing back pain. WHY IT WORKS

Is your back bothering

Stretching of any

you? Research shows that

kind. whether static

moving more can be the

(you hold the pose)

best medicine. Here, four

or dynamic (you move through a complete

ways to send pain packing.

range of motion). can

B Y ALYSSA SHAFFER

help improve flexibility and decrease backÂˇpain and symptoms.

IRY THIS MOVE HALF LUNGE

Stretches hips. calves Stand with feet staggered, left leg in front. Bend front knee about

degrees and lower back knee a few inches

from floor. Press right hip forward, feeling a stretch along front of h ip. Hold for

20 to 30

2voga

seconds. Switch sides.

WHAT'S THE PROOF? Two recently published studies found that people who practiced yoga had less pain and more mobility than those who simply followed a self-care book on back-pain relief. Yoga combines stretching with strength poses. which help shore up weak muscles and release tight ones. It's also a stress reliever; tension can lead to a tight back. TRY THIS MOVE CHILD'S POSE Stretches back; improves relaxation Sit on heels. knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about

MARCH 2012

PREVENTION

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3 Strength Training

Physical therapists have long advocated doing traditional resistance training (using body weight only, bands. dumb bells, or machines) to improve strength and regain function, especially for every day activities. WHY IT WORKS It stabilizes and strengthens your entire body. "Back pain can occur when muscles are not prepared for a

TRY THIS MOVE BODY SQUAT Strengthens legs. glutes, core Stand with feet hip-distance apart. Bend knees. shifting hips back as if sitting into a chair, and lift arms. Hold for

count; return to start. Do

15 reps.

certain movement whether that's lifting a heavy box or carry ing a child," says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University.

4Pilates A small that patients with nonspecific lower-back pain who did a Pilates workout for

4� hours

a week reported slgnificantly less pain and disability

year

after starting the program than those who simply followed a doctor's care.

TRY THIS MOVE PELVIC TILT

WHY IT WORKS Pilates

Strengthens pelvic floor. deep abdominols;

strengthens the core muscles

stretches lower-back muscles

that support the spine,

Lie faceup on floor, knees bent. ankles under knees. Exhaling.

decreasing your risk of injury.

gently tilt hips up slightly, keeping butt on fioor and fiattening

It also boosts flexibility. making

spine. Hold for a few seconds, then inhale and return to neutral

it easier to move without pain.

(starting) position. Do

MARCH 2012

PREVENTION

5 to 10

reps.

•

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#f;f W: ��' I normally don't mind my husband calling me Pookie, his pet name for me, but when he uses it in bed, it's a real turnoff. I've asked him to stop, but he doesn't. What can I do?

--.

A: Pet names can become big problems in pillow talk. "My wife calls me Little Peanut, and I hate it," says sex and relationship

your husband slides it into sack chat. For

counselor Ian Kerner, PhD. "She doesn't

your next encounter, he suggests, "slip

say it in bed, fortunately, but it still

on some hot lingerie and ask, 'Which do

grates." However, he notes, nicknames

you prefer? This or my flannel pajamas?

come from a place of love, intimacy,

Pookie wears flannels; " says Dr. Kerner.

and pure habit, so try not to get angry if

"He'll get your point."

�

§ �

�

I'm interested in buying my first sex toy. What's the most private way to • do it, so I avoid an embarrassing UPS delivery and sicko spam e-maiIs?

� I

�

� � � �

A: According to research from Indiana University,

53%

of women have used a vibrator, so you're in

good company. Find quality products (with discreet delivery and without porn pop-up windows) at

goodvibes.com and early2bed.com, says Debby Herbenick, PhD, the author of Great in Bed. Enjoy! / " " "

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Qualifying orders of StriVectin·EVTM. Additional fees apply for Express Delivery_ Cannot be combined with any other promotion code. Not valid on previous purchases and cannot be redeemed for cash or credit towards other products. Offer valid through 3/1/12.

+sexual health Inside The Male Mind My husband has • started flirting with young waitresses right in front of me. Is he having a midlife crisis? A: Nothing plumps an aging man's ego like reliving his studly glory days. By flirting, he's trying to see if he's still got it. He may also be trying to find out if you're still attracted enough to him to feel jealous, says relationship expert Les Parrott, PhD. Whatever his deal is, tell him how it makes you feel and that you want it to stop-now.

Sex in the shower always looks great in the movies. but my hubby and I have a hard time making it work in real life. Any tips? A: Takingyour love life from the bedroom to the bath room can be just as steamy as its silver-screen por trayal. The tricky part? "Water washes away natural lubrication, making sex more difficult and uncom fortable," says sex therapist Karen Stewart, PsyD. Try a water-resistant helper, like Sliquid Naturals Silver

($20: sliquid.com).

But first put down a shower mat

that grips: A trip to the ER isn't anyone's fantasy.

I no longer get a period. and I've been with the same man for years. Do I need to keep getting Pap tests?

MARCH 2012

Sorry, you can't stop them entirely, says gynecologist

Suzanne Trupin, MD: "Pap tests can detect cervical cancer, which makes them important for all women, even those who've gone through menopause and aren't at risk of a sexually transmitted disease." The American Cancer Society and the US Preventive Services Task Force have proposed new guidelines stating that women over

30 need to be tested only once every

3 years, but talk to your MD to determine the best plan for you.

, More sexual health answers: prevention.com/expert-centerlsex

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The next time you throw out your back or do too many crunches, hit a comedy club or watch

Everybody Loves Raymond reruns. Scientists at the University of Oxford in England found that a good

laugh significantly raises pain tolerance by flooding the brain with endorphins-natural opioids that are produced in the central nervous system and can dull your aches and pains as effectively as a pill.

Curiosity may have killed the proverbial cat. but being inquisitive has an

upside: People who

ask questions per-

�-

;

�

:: : -

form better at new tasks. according to recent research. "We may associate asking questions with small children," says study author Sophie von Stumm. PhD.

"but it's actually a sign of intellec tual maturity,"

Eat. Pray. Hug Feeling blue? Movie night might be just what the doctor ordered. Whether it's a hug or a handshake, physical con tact can boost your mood, but when you simply see some one being caressed, blood rushes to the same part of the brain as when you're touched, according to new research. So cue up your favorite flick-you'll feel better in no time.

�

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hat's the first thing you do when you get to work? If it's answer e-mails or scarf down a quick breakfast at your desk, you might want to put washing your hands at the top of your to-do list. Gas pump handles, escalator rails, and many other things that you commonly come in contact with on your commute are germy enough to make you sick, according to new re足 search by the hygiene products and services company Kimberly-Clark Professional. Testers swabbed high足 trafficked surfaces in six major US cities,

measuring

for

levels

+health right now adenosine triphosphate (ATP). ATP exists in all bacteria, including

Staphylococcus and E. coli, and its presence is a good measure that something is unsanitary. "Surfaces with ATP readings of

300 or higher

could make you ill," says study coau足 thor Kelly Arehart, PhD.

-Jenna Bergen Here, the percent of common surfaces that are dangerously dirty. Avoid touching them when possible, and use hand sanitizer when you can't.

of pump handles

of parking meters

of crosswalk buttons

MARCH 2012

PREVENTION

of vending machine buttons

â&#x20AC;˘

inspiration for our new s

A fresh wave of alterna-treatments promises firmer. younger-looking skin. Do they really work? BY JENNIFER GOLDSTEIN

PHOTOGRAPHS

BY G A B R I E L L E R E V E R E

MARCH 2012

+skin smarts

THE TREATMENT

Ayurvedic Med

on your dosha is beneficial, says Susan

...

Stuart, MD, a dermatologist in San Diego. However, there is proof that many of

WHAT IS IT? This system of traditional

the plant-based ingredients used topi

Indian healing relies on techniques such

cally in Ayurvedic medicine can help you

as diet changes, breathing exercises,

look younger. For example, "research

and botanical medicine to treat patients

shows that turmeric and ginger, both used

based on their dosha, or "body type,"

frequently in Ayurvedic medicine, can re

DOES IT WORK? "The doshas seem to line

duce wrinkles," says Shyam Gupta, PhD, a

up with skin types we're familiar with,"

chemistandfounderof Bioderm Research,

says Jasmina Aganovic, an MIT-trained

a cosmetic research company in Scotts

chemical and biological engineer and

dale, AZ. And several studies show that

founder of the Stages of Beauty skin-care

grapeseed extract, another Ayurvedic in

line. "The Vata dosha typically coincides

gredient, protects against photodamage.

with dry skin; Pitta coincides with sen

BOTTOM LINE: Try products with Ayurvedic

sitive; and Kapha, with oily or combina

ingredients like turmeric and ginger,

tion skin." Even so, there's no scientific

but don't overhaul your beauty regimen

evidence that treating your skin based

based on your dosha just yet.

MARCH 2012 · PREVENTION

+skin smarts THE TREATMENT

Alkaline Diet T WHAT IS IT?

A few studies have

shown acidity can be damaging to the body, so it's thought by some that eating mostly alkaline-forming (acid-lowering) foods like fruits and vegetables may slow skin aging. DOES IT WORK?

There's no

research proving this theory. (Our bodies do a good job of regulating acidity regardless of diet.) But there is anecdotal support: "My clients who eat

80% alkaline-forming foods notice fewer lines and more hydrated skin in weeks," says nutritionist Kimberly Snyder. BOTTOM LINE:

The diet won't

THE TREATMENT

Skin N WHAT IS IT? In this painless procedure, you roll a

erase wrinkles, but eating

needle-covered device over your face to create

more fruits and veggies

tiny, temporary pricks in your skin, which may

improves overall health-and

trigger a healing response (similar to what occurs

that can only be good for skin.

after a cut), leading to a smoother complexion, DOES IT WORK? San Francisco The Roda n

Fields AMP MD System ($200;

rodanandfiefds.coml

who helped develop a home nee dling device for Rodan

needling device.

sis shows using it can induce

shown above. as

skin's collagen-building process

serum

company's

Fields,

says

and retinol-based

her

includes a skin

well as a peptide

",..,.

dermatologist Kathy Fields, MD,

analy

and improve penetration of anti-aging ingredients applied afterward, But there aren't peer

reviewed studies of at-home devices, and Dr. Stuart believes needling is safer and more effective done in a derm's office with a pro version of the tool. BOTTOM LINE: Used before a retinol-based product,

an at-home skin-needling tool can smooth skin, but it's likely the retinol doing most of the work.

MARCH 2012 . PREVENTION

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skin smarts+ THE TREATMENT

-.-.-.-.-.-.-.-.-.-.-.-.-.

A Cleanse � WHAT

IT? Some experts

think that temporarily re stricting your diet (whether with a cleanse, a juice fast, or a similar detox plan) can clarify your complexion and make your skin glow. DOES IT WORK? "Most people's

skin improves when they do a cleanse because they're re moving foods that have a pro inflammatory

effect-and

inflammation is the root of many skin issues, includ ing rosacea, acne, and pre mature aging," says Frank Lipman, MD, an integrative physician and founder of Eleven Eleven Wellness in New York City. Although it's best to have an integrative medicine expert guide you in the cleansing process, it's possible to see benefits on your own. Dr. Lipman says avoiding caffeine, sug ar, dairy, gluten, and meat for a few weeks can offer a short-term boost to your complexion.

matter what types of food are restricted

Research supports this theory to some

can reduce cellular inflammation or pro

extent (gluten intolerances have been

vide long-term skin benefits.

linked to skin issues for some people, and

BOTTOM LINE: A cleanse won't turn back

several studies have shown a correlation

the clock, but eating less sugar and

between dairy consumption and acne).

starchy

However, Mary Lupo, MD, a derma tologist and member of

Prevention's

could be

in the long run. blood glucose levels,

advisory board, says there are no studies

aging of all

showing that a temporary cleanse-no

says Dr. Lupo.

+fitness

The wrong shoes slow you down, make you fat , and set you up for a lifetime of injuries. Check out our lab results and you'll never shoe shop the same way again . •

he shoes you wear can make you

sky-high heels or scuff through errands in

feel slim, sexy, and stylish-or

flip-flops? We wanted to find out for sure,

they can leave you wincing in pain.

so we took three 40-something women to

Ever wonder how much damage

a high-tech motion-analysis laboratory

you are doing� when you walk to work in

to test out four different types of shoes:

•

flip-flops, high heels, dress flats, and B Y N A TA L I E G I N G E R I C H M A C K E N Z I E P H O T O G R A P H S B Y D Y L A N C O U LT E R

I L L U S T R AT I O N S B Y B R Y A N C H R I S T I E .

�

toning sneakers. (Results were compared with our gold standard of comfort-a simple pair of running shoes.) At the lab, -

•

�

MARCH 2012

•

PREVENTION -

•

Hips The clenched-toe grip shifts force onto pelvic bones

Tops of the feet Arches can't flex normally, making muscles here tight

â&#x20AC;˘

+fitness the women were outfitted with sensors to measure muscle and joint activity so we could see precisely what types of stress their bodies were subjected to. Read on to learn the findings and (since we know shoe choice is not always based purely on practicalities) get expert advice on how to make even those stilettos as foot healthy and pain free as possible.

flippin out

......... . . . . . . . . . . . . . . . . . . . . . . . . . ........... . . . . . . . . . . . . . . . . . . . . . .

They may be your favorite things to slip on as soon as the weather gets warm, but flip-flops aren't as foot-friendly as you might think. Here's why: Scrunch time. Only a thin strap and your bunched toes keep flip-flops from coming off. That constant grip makes it impos sible for your arch to flex normally, which in turn compromises the way your fore foot pushes off when you step forward. Deprived of a powerful push-off, our tes ters compensated by using their hips, forcing their knees and hips to absorb more impact. In addition, your butt and the backs of your legs are less engaged in your stride, weakening those muscles over time, says Katy Bowman, a biomechanical scientist and the author of Every Woman's

your shortened stride may lead to lower-body fatigue, which in turn may make you more inclined to hop in a cab or get in your car rather than hoof it, says Philip J. Vasyli, a podiatrist and the founder of the orthotic company Vasyli International.

FLIP-FLOP FIXES Stretch it out, To help your toes recov

er from the stress of being clenched, stretch the muscles along the top of the foot, says Bowman. Stand wi th your feet hip-width apart, then place one foot behind you, turning the tops of your toes to the floor. Try to keep both knees straight, stand tall, and don't let your ankle roll out to the side as you stretch. Start by holding the stretch for a few seconds on each side (your foot might cramp initially because it's not used to stretching this way), and work up to 60 seconds on each side.

.. Shop smarter

If you can't fathom going through a flip flop-less summer, opt for a more struc tured pair. Look for a contoured arch that Guide to Foot Pain Relief Short steppin', Wearing flip-flops short fits to the shape of your foot (brands to ens your gait, so you can't expect to buy: Chaco, Reef, Orthaheel, and Dansko, all of which have the American Podiatric get very far very fast in them. Eventually, Medical Association's seal of acceptance) The number of rather than the flimsy shoes the average corner-drugstore ones American that look like they're stamped out of a piece woman owns of rubber.

MARCH 2012

PREVENTION

•

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+fitness

the heel deal

....... . . . . . . . . ............... . . . . . . . . . . . ............... . . . . . . . . . .............. . . . . . . . . . .................

There's a reason most women willingly forgo comfort to squeeze their feet into stilettos: Adding inches makes you look slimmer, accentuates calf muscles, and even lifts your backside. But you may be doing lasting damage if you live your life in heels. A 2011 Danish study found that walking in heels can increase the risk of osteoarthritis sixfold. Here's what else we found in testing: Tighter quads. Imagine standing on the edge of a ski slope with your toes pointing downhill. To compensate for this tipped-forward position, it's natural to bend High Heels. your knees slightly Lab Result ...._,,_.c.�.�,�'_'<,;::�._c·'<.• !',", and arch your back. '...... -{.-............,""" Our testers walked. As a result, your up to 22% more slowly,i . in heels than sneakquads are forced ers. Wear them daily: to work overtime, and the decrease in: which makes them calorie burn could add up to as-pound tight and prone to gain in a year!'injury. Walking with your knees slightly bent also puts 200% more stress on your kneecaps, which can wear away at the cartilage and increase your risk of devel oping arthritis, says Howard Dananberg, DPM, a podiatrist in Bedford, NH. Screaming shins. The added height of heels puts extra strain on the shin mus cles, which control the forefoot. This repetitive strain can eventually lead to painful shin splints. Knotty calves. Heels put your calf muscles in a shortened position. Over time, this can become permanent: One study in the Journal of Experimental Biology found regular heel wearers had calf muscles that . "

MARCH 2012

PREVENTION

. .

' . . '

The percentage of Prevention readers who won't sacrifice shoe style for comfort were an average ofl3% shorter than those of nonheel wearers, making it uncomfort able for them to walk without heels be cause their natural stride was thrown off.

HEELS HELP Stretch it out. Give your calves a good daily

stretch like this one from Bowman: Stand with your feet hip-width apart and place a rolled-up towel under the ball of your right foot. Lower your right heel to the floor. Once you're comfortable here, take a small step forward with your left foot, keeping your hips square. Hold for 20 to 30 seconds and work up to 60 seconds. Massage your shins. Relieve shin pain with a gentle self-rubdown, applying long vertical finger strokes down the front of your lower leg. Then focus on kneading the muscles horizontally, says Bowman. Embrace the commuter shoe. Switch to low-heeled options for getting places, and save those skyscrapers for when you're mostly sitting pretty.

.. Shop smarter Feet swell over the day, so if a shoe feels slightly tight at 7 AM, it'll be a vise by nightfall. Only buy shoes that are roomy enough, and consider going lower. Research shows that 2-inch heels create impact forces 4% greater than flats, while 3-inch heels boost stress by 33%.

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+fitness

Quads These leg muscles work overtime but become tight. not toned

Calf muscles Can become permanently stuck in a shortened position

Kneecaps Undergo

200%

more stress in heels than sneakers

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MARCH 2012

PREVENTION

� A basic ballet flat

flat attack

or canvas casual can Flats sound like the healthier alterna tive to heels, but the truth is that even a be as problematic basic ballet flat or canvas casual can be as a sky-high heel" just as problematic, says Megan Leahy, DPM, a podiatrist with the Illinois Bone & Joint Institute in Chicago. Arch enemy. Many flats lack internal FLAT FIXES support (like the kind you find in a Give your feet a workout. To wear shoes sneaker). Without it, the ligaments with no built-in support, you need to and tendons along the bottom of strengthen the tiny foot muscles that your foot can overstretch and the support your arches, says Bowman. Try doing toe lifts: Raise your big toe with arch can collapse, says Marlene Reid, DPM, a podiatric surgeon out moving the rest of the gang. It may in Naperville, IL. This in turn seem impossible at first, but it's like riding can lead to the painful foot con a bike, says Bowman: You just have to master the coordination. Until you get the dition plantar fasciitis-a notori ,.._�_...knack, wiggle your toes and ously hard-to-treat burning or rub your feet vigorously, aching along the bottom of the � which will stimulate foot. Poor internal support is especially problematic if you're your nerve endings naturally flat-footed. and help wake up your feet. Do 20 toe Strained soles. Many casual lifts per foot. flats have even less interior cushioning than heels or Stretch it out. Just as the abductor/ sandals. This lack of padding can trigger pain in adductor machine at the heel or ball of your the gym strengthens your foot when you're walk outer and inner thighs, you can work ing, especially if you your toe abductors and adductors to have high arches, make the muscles of your foot stronger says Dr. Leahy. and more supportive. Start by interlacing your fingers with your toes to help press them apart, then spread and relax them

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leading to pain along sole and heel .

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Hips The unnatural movement can send pain radiating all the way up your legs

without assistance from your hands. Hold the stretch long enough to sing the alphabet. Do this once a day (or up to 3 times if you have bunions). Bump it up. Help strengthen the small muscles in your feet and lower legs by striding barefoot across an uneven surface such as cobblestones. This also helps stimulate the nerves in your feet. Buy a pre足 made cobblestone mat with smooth stones already glued to it ($60, amazon com), or tind (or make) a bumpy space to walk back and forth on in your backyard. Add eTC insoles. If you have flat feet (your wet footprint shows the entire foot), foam or rubber insoles can help prevent your arches from collapsing. If you have high arches (you see only the heel and ball of your foot in your foot足 print), look for an insole with more rigid arch support.

.. Shop smarter Look for flats with an insole that curves along the same lines as your foot and arch. Then try to fold the shoe in half-it should bend only at the ball (the same place your foot natu足 rally bends as you walk). avoid pairs that fold right in the middle or roll up easily.

fitness+

rocker shocker

Work your wobble muscles. Because these

shoes make you unstable, they can lead Shoes with rounded or "rocker" soles to ankle injury. To strengthen the mus that purportedly increase muscle activ cles around the ankle, practice standing ity and boost calorie burn are big busi barefoot with one leg lifted, keeping your ness-after all, who doesn't want to get standing knee straight, and try to mini a workout without really working out? mize wobbling. Start with 30 seconds and But despite their medical provenance work up to 60 seconds at a time. (rocker-bottom shoes were originally en Take it slow. The convex gineered to help patients with pain in the soles force you to change Rockers . balls ofthe feet, says Dr. Leahy), consider your natural gait, so it Lab Result the following before you get a pair as a can take your muscles Surprise! Our testers a while to get used to fitness tool. worked their butt : and thigh muscles. the movement. "At Stress case. The rigid soles prevent arches less when wearing first you should not from naturally flexing. Eventually, this tone�up shoes. compared with can cause your arches to flatten and lead wear these shoes all : simple sneakers. to overpronation (when the feet exces day, every day," says Dr. Leahy. Start with about an sively roll in while walking). The result: hour a day and build up gradually. And Your feet absorb less shock, causing your knees and back to take on extra stress. listen to your body: "If you start to devel op pain in your back, hips, knees, feet, or Teeter trouble. Testers were slightly less stable in the rocker-bottom shoes. The ankles, switch shoes," she adds. Consumer Product Safety Commission's Web site is loaded with complaints .. Shop smarter about injuries from toning shoes (includ If you're determined to try the rocker ing tendinitis; foot, leg, and hip pain; and technology, look for a pair that ac even broken bones resulting from falls). tually bends at the ball of the foot. And Reebok recently agreed to hand over This will allow your foot to flex more $25 million in consumer refunds for over naturally despite the extra thickness of the sole. stating the benefits of its toning shoes. G

ROCKER RELIEF Be inspired (but don't skip your strength workout). If these shoes help you feel

more conscious of the benefits of every step you take and make you want to walk more, go for it! But don't skip proven strengtheners. The best way to tone your lower body is with strength moves such as squats and lunges, not just walking around in toning shoes.

The percentage of women who say they have suffered shoe injuries

On the second anniversary of her legacy platform, Let's Move!, First Lady Michelle Obama talks exclusively to Prevention about how to get kids excited about eating healthy, her secret source of energy, and why women need to put themselves higher on their own priority lists

BY DIANE SALVATORE PHOTOGRAPHS

BY KWAKU ALSTON

. -

.11 H'

"Nutrition is part of prevention." says

•

Mrs. Obama. here •

••

in the Ja.cqueline Kennedy Garden at the White House

a typical day in the life of the White House. Outside, there's a rush of people on the wide, walking-friendly streets of DC. Inside, in the Map Room, we await our appointment with the first lady. Baroque molding frames the high-ceil inged, chalk-white room. Wainscoting, grandfather clocks, and a faded map circa 1800 adorn the walls. At every turn, stone-faced Secret Service men walk by wordlessly in their standard-issue blue suits. A panoply of articulate, perfect postured young women in chic, simple dresses and heels, thumbing BlackBerrys held aloft, communicates urgent infor mation in hushed tones. It's a formal place by casual Friday standards, but the brisk elegance, with its whiff of a bygone era, is somehow very reassuring. Two doors down is the China Room; a noisy White House tour is held back from it with a simple red rope. It's a modest chamber, but its shelves are lined with startling objects: from Abraham Lincoln's perfectly preserved Limoges porcelain dating back to 1861 (heavy on purple tones and eagles) up through Roosevelt, Wilson, and beyond. It's im possible not to feel a flutter of history blowing lightly through the halls. There is a sudden gathering of at tention as the president's motorcade is leaving, heading to Andrews Air Force Base to fly to Pittsburgh and Orlando

MARCH 2012

PREVENTION

on his tour to try to rally support for the American Jobs Act. Back in the Map Room, the appointed time is upon us. She's coming! some one whispers. The assembled make a U-shaped receiving line and check our posture. And then she is in: all upbeat vibe, easy laughter, and warm greetings (I remember you/), and the little bubble of tension is instantly popped. She is even leaner in person than she looks in photos, with a tiny waist and long legs. After her portrait is taken, we travel through the East Colonnade to her peach-colored office for an interview. She gives a brief tour, pointing out photos of

When we talk to parents, we talk about small changes for kids and about things that don't cost extra money" her daughters, Sasha and Malia, as well as her cherished collection of military coins nestled into slots in a felt display box, each one presented to her after a visit to a US military base. And then it's time to talk about the second anniversary of what has become the signature platform of her tenure as first lady: Let's Move!, which encourages families and children to eat healthier fare and get more exercise, all in the service of fighting a growing epidemic of obesity. Diane Salvatore. Editor-in-Chief. Prevention;

The economy is on everybody's mind, and in one sense, it's taking a toll on people's

health, because people ""ve always said who have jobs are put that life gets good when ting in more hours you're 40 or SO," and therefore sleeping says Mrs. Obama. and exercising less. seated in the If they're not work Map Room ing, they're sleeping fitfully because they're worried. First Lady Michelle Obama: The obesity rates among our kids have been going up for the last decade. So what we're seeing in terms of the effects on health isn't new and

isn't unique to this economy. And the truth is that there's never a perfect time for good health and exercise. It's always difficult for families, no matter what their finan cial situation is, to figure out how to incorporate it, be cause that's simply not the habit of our culture. But clearly this is a tough economic time, and a lot of families are hurting. So when we talk to parents, we talk about small changes for kids and things that don't cost extra money. Like adding water and eliminat ing sugary drinks and sodas. That's going to save money right there. Or adding a few more vegetables. Another suggestion is to cook a meal, maybe not every night, but a couple more times a week than you usually do. That way you have leftovers, and you take your lunch to work. If people can find a way to slowly incorporate these changes into their lives, they're going to see the doctor less, and they'll have more energy, even in tough times of depression and struggle. Salvatore: When it comes to getting kids to exercise, what do you think is an ac ceptable bribe by parents to get kids to work out more? Mrs. Obama: It's whatever motivates that kid. In my household, what motivates Sasha is very different from what moti vates her big sister. It can be a television PREVENTION · MARCH 2012

show they want to watch or an activity with a friend. But I try mostly to provide information to my kids about the why, because ulti mately the bribe runs cold. Salvatore: Good way to put it. You've also talked about Sasha and Malia helping the White House chefs prep meals. What exactly do they like to do? Mrs. Obama: Sasha always claimed not to like toma toes, which is such a shame because we grow beautiful tomatoes out in our kitch en garden on the South Lawn. But then she took a cooking class at school where they made sandwiches with tomatoes, and all of a sudden she's coming home saying how much she loves tomatoes. She insisted that the tomatoes she had at school were different from the ones we have at home. But the real difference is that she had put time into making that sandwich, so she was invested in it. And I think that's why involving kids in the cooking process is so important-they become invested, and they're willing to try new things, and they might discover that they actually like them. Salvatore: What are some healthy snacks that Sasha and Malia specifically like? Mrs. Obama: They both love dried and fresh fruit, and Sasha likes nuts. A few years ago, I always kept a bowl of fruit not just out on the countertop, but down low where they could reach it. That way, when they were running around from room to room, they could just grab a couple of grapes along the way, rather

MARCH 2012

PREVENTION

than pick up a cookie. "Both girls love That said, now they're fruit," says Mrs. Obama. here in the 10 and 13, so they do Treaty Room with want cookies and ice her daughters cream like any other and the president kids. The trick-and what we talk about-is not having those things every day. Salvatore: Our parent company, Rodale, publishes Eat This, Not That! And that brand is all about helping people under stand the nutritional highs and lows of what they're buying in supermarkets and eating in restaurants. So we're interested to know if Eat This, Not That! has helped you and the president in your efforts. Mrs. Obama: Tools and books like Eat This, Not That! are about giving people information, and the more information that families have to make better choices, the better off we are. Then each family can make the choices that make sense for them, because it is not a one-size-fits all solution. No single family is alike; no single individual is alike.

Salvatore: Once you start talking about

eating healthy food, you very quickly get to the fact that our farms are riddled with pesticides, the seas are overfished, and we've made a host of environmental assaults against the planet. How much activism do we need to really change the conversation? Mrs. Obama: We've got so much to do just to get people focused and informed. My motto is that you've got to take small chunks and go deep. I still think we have a lot of work to do just getting people to understand what we eat, how we eat, and how it's provided to us. Once you get people engaged and understanding that it's important to know what you eat and where it comes from, it just be comes a ripple effect on its own, because one thing leads to the next thing natu rally. But right now we're not even there with where you get your fish and how they're farmed. People don't know how much sodium and unhealthy fats are in processed foods. So I think we're still at the early stages of information, and we need to do more drilling down so that people get to those other places naturally, on their own. Salvatore: You touched on something that I think is incredibly relevant and im portant for American women, this double standard about weight and women. A University of Pennsylvania survey revealed that more than half of 620 doc tors called their obese female patients awkward, ugly, and noncompliant. And more than a third of them called patients weak willed, sloppy, and lazy. What's your reaction? Mrs. Obama: I would tell women: Forget about weight. Don't get on a scale. Stop " prevelltion.com/kids-get-cooking

In just 2 years. First Lady Michelle Obama has made huge strides in getting Let's Move! principles put into practice in schools. supermarkets. and more. Here. some milestones to date. February 9.

2010

December

13. 2010

... . .. . . . ......... . . . ...... . . . . ......... . . . . .....

President Obama signs the Healthy, Hunger·Free Kids Act. increasing access to healthy food for low-income children as well as funding for school meal programs. March 8.

2011

Let's Move! launches,

The United States

and school lunch sup·

Tennis Association

pliers pledge to reduce

commits to construct

fat. sugar, and salt in

or renovate

their meals in the next

kid-size tennis courts

across the country.

years, as well as

double fruits and veg etables in May

10 years.

17. 2010

July

3,000

20. 2011 . .. ...

............

...............

.............

Walmart, Supervalu, and others commit to

1,500

Kraft Foods. Campbell

develop

Soup Company. and

in "food deserts."

Kellogg Company

September

agree to cut 1 trillion

Darden, owner of

product calories by the end of

2012.

September

stores

15. 2011

Olive Garden and Red Lobster, pledges to

14. 2010

................................... ......... .....

With the President's Council on Fitness, Sports & Nutrition, the Million PALA

offer fruit, vegetables, and

1% milk with every

kid's meal. plus reduce calories and sodium on regular menus.

20. 2011

Challenge asks for

October

Let's Move! exceeds

million Americans to

participate in physi cal activity

days a

week. More than

1.7

million have enrolled. September

22. 2010

its goal. and the number of schools participating in the HealthierUS School Challenge is

2.161.

companies donate

December 12. 2011 .. . Let's Move! Salad

demonstration kits

Bars to Schools

................ ......... ............ .. .... .... ..

Kitchen equipment

for

1.000

chefs

.......

....................

...................

delivers nearly

1.000

working with schools

salad bars to schools.

to convince children

making fruits and

that healthful food is

vegetables accessible

better than junk food.

to thousands of kids.

for our White House contest

MARCH 2012

measuring your waist. We can be upset about the double standard, but if we're teetering on the edge of unhealthy weights, that doesn't help us or our fami lies. I look at it as setting an example. When I get up and work out, I'm working out just as much for my girls as I am for me, because I want them to see a mother who loves them dearly, who invests in them, but who also invests in herself. It's just as much about letting them know as young women that it is okay to put your self a little higher on your priority list. It doesn't make you a selfish person. Men already feel just fine with an extra invest ment in themselves. And we encourage that. But we have to turn that around for ourselves and show our young girls, I want you to be smart, I want you to be at the top of your class, Iwant you to play sports, I want you to sweat, I want you to run, Iwant you to eat right, and I want you to always do this. And I want you to teach your girls when you have them. I want us to pass that culture down. So I don't want us as women to get focused on these double standards-let's just empower each other and get on it. Salvatore: So, speaking of your workouts, you've said that your exercise regimen includes intervals of weight training and cardio, plus treadmill and some Pilates. Any update for us? Mrs. Obama: I work out 6 or 7 days a week. But I do yoga now twice a week, because I'm beginning to notice as I get older that flexibility and mobility are critical. Salvatore: Do you and the president exer cise at the same time? Mrs. Obama: I usually get up to make sure that the girls get to school. And once they're out, I go up to work out.

MARCH 2012

. ..

.. . "

. . . • • • • • • • •• • • • • • • • •• • • • • • • • • • • •• •

• • •• • • • • • • • • • • • • •

• • • • • • • • • ••• • •• • • • •• • • • •

• • ••

• •

• • • •

, ....... , • • • • • • •• • • • ••••••

"It's undeniable .

Uiat what we eat and how much we move -llffect

how ,ue fee�" says

. 1ArIs.

Obama •

PREVENTION

•

He comes up afterwards. So I'm usually in the middle of my workout when he's starting his. Salvatore: You start your day early, yes? Mrs. Obama: I usually get up at 5:30. I either wait and get the girls out the door and go up to the gym after they leave. Or if I'm busy, I'll go right up to the gym and work out, because they're old enough now to set their own alarms and get themselves up. Salvatore: There is enormous pressure on women to look younger and stay looking younger for decades. Have you and your mom discussed this?

I want my girls to see a mother who loves them dearly, who invests in them. but who also invests in herself" Mrs. Obama: Women are definitely under

a lot of pressure, but I think it's impor tant to remember that to look good, you have to feel good. I look at my mom at 74 and see how beautiful she looks and how wonderful she is with our daugh ters and with me and my husband-and I want that for myself when I'm her age. My mom also invests in herself more than when we were younger. She works out twice a week. She enjoys traveling with friends. She maintains a sensible diet. I've always said that life gets good when you're 40 or 50. And looking at my mom, I know that it just keeps getting better. So I hope I can follow her example PREVENTION · MARCH 2012

and not just feel great at 74 years old but look great too. Salvatore: You've said that talking to your mom and girl friends is your way of staying emotionally healthy. This is something Prevention readers say constantly too. Mrs. Obama: To be the best mom, the best wife, and the best friend and professional you can be, you have to take time for yourself. There's no negotiating that-we need to be higher up on our own pri ority list. For me, a key com ponent of investing in myself is investing in my friendships and spending time with my girlfriends. I love my hus band-he's the best partner I could ever wish for, and "Women reenergize spending time with him is each other. says essential. But it's also im Mrs. Obama of her portant to spend time with female friendships women-we reenergize each other, we support each other. And having those relationships does take time and investment, but it pays you back tenfold. The high rates of To me, downloading with friends over diabetes, strokes, and lunch and going shopping with a girl heart attacks are all friend on the weekend are some of life's simple pleasures that lift you up at the preventable with access end of a long day or week. to preventative treatment" And that's a message I want to pass on to my girls too-that you should invest in yourself, you should invest in your mind-body connection? That a healthy friendships, and that will give you the emotional state leads to a healthy body energy and happiness that we all need to and vice versa? be healthy and happy. Mrs. Obama: We can't underestimate the link between health and happiness. It's Salvatore: Related to this, do people hard to be happy if you're not feeling your still underestimate the power of the tt

MARCH 2012

PREVENTION

best, and when you're feeling your best, it's much easier to make healthy choices. Salvatore: Prevention just did a story about the fact that it's still legal in 37 states for insurance companies to charge women more money, which of course the Affordable Care Act will eliminate. The idea that women are penalized because they engage in preventive behaviors such as going for more checkups strikes us as outrageous. Mrs. Obama: We have to make ourselves healthier because the cost of insur ance and the way the systems work are so complicated that the best bet is to be healthy. That's the thing that we have the most control over: taking care of ourselves now. Health reform is critical to prevention. But it's important for people to know that health reform is about fighting to ensure people get preventative health care. The high rates of diabetes and strokes and heart attacks are all preventable with good access to medical care and pre ventative treatment. And nutrition is a part of that prevention. Many people don't have access to a nutritionist. Well, health care reform would allow that. It will mean that millions more people have access to the things that people with good insurance take for granted. Salvatore: Given how hard the president works and how much he cares, does it cause you pain when you see the presi dent's approval ratings? Mrs. Obama: I try not to pay too much at tention to the polls. I like to stay focused on what my husband is achieving for our country, and I'm really proud of what he's been able to accomplish. If you look at what he's done on health care alone,

it's really remarkable. He passed the Affordable Care Act, and because of that law, kids now get free preventive care, in cluding healthy weight screenings. That's going to help us prevent obesity before it starts. It also means that women can receive preventive services like mam mograms without out-of-pocket costs. Those kinds of real changes are what's important to me, and I think to most Americans-what he's gotten done, not what the latest poll says. Salvatore: When I first met you, the president-then senator-said at the time, "Michelle is my chief counsel and advisor. I would never make a big deci sion without asking her opinion." Is that still true? Mrs. Obama: The president has a lot of smart people serving as his top advisors, and he thinks deliberately and carefully over all of his big decisions. I know he's constantly focused on how every deci sion he makes affects American families, and that weighs on him and keeps him up at night. At the end of the day, sometimes he'll download with me, but for the most part, we're talking about the girls and our family. And I think that's important for him-to have that balance in his life, to have someone who sees him as a husband and dad first and president second. 0

Get A Move On In Your Kitchen Tonight!

Want some easy, delicious recipes

that your kids can help you prepare for dinner? Flip to p. 112 for six terrific menu ideas that are healthy, tasty, and sure to please everyone at the table. PREVENTION · MARCH 2012

the world of fantasy wish lists, wouldn't it be great if instead of prompting us to snack all the time our bodies would just use up fat we have already stored? One major reason this doesn't happen has to do with our diets. When you consume starch and refined sugar, these foods enter the bloodstream quickly, causing a sugar spike. Your body then produces the hormone insulin to drive that sugar from your bloodstream into cells. But over time, excessive levels of insulin can make your muscle cells lose sensitivity to the hormone, leading to type 2 diabetes and heart disease. Your fat cells are another

Sugar

Blocker #1

HAVE A fATTY SNACK 10 TO 10 MINUTES 8EfORE YOUR

story: They always remain sensitive. In sulin spikes lock fat into them, so you can't use it for energy. How do you break this cycle and get your body to work optimally again? Hap pily, you don't need to go on an extreme diet. The first step is just to reduce the blood sugar spikes that produce sharp increases of insulin. The substance in our diet that's most responsible for these surges is starch-namely, anything made from potatoes, rice, flour, corn, or other grains. (Think pasta, lasagna, white bread, doughnuts, cookies, and cakes.) You could cut out these foods entirely. But wouldn't it be great if there were a way to solve the problem without completely eliminating these carbs? It turns out there is. You can blunt the blood sugar-raising effects by taking advantage of natural substances in foods that slow carbohydrate digestion and entry into the bloodstream. No matter what kind of sugar blocker you use, your waistline (and health) will win in the end.

stomach and a surge of glucose in your bloodstream. But you can send your pyloric valve a message to slow down. Fat triggers a reflex that constricts the valve and slows digestion. As little provided by

Reason: You remain fuller longer.

a handful of

At the outlet of your stomach is a muscu

nuts or a piece

lar ring, the pyloric valve. It regulates the

of cheese-will

speed at which food leaves your stomach

do the trick, provided

and enters your small intestine. This valve

you eat it before

is all that stands between the ziti in your

your meal.

MARCH 2012

PREVENTION

��...._....

as a teaspoon of fat-easily

Sugar Blocker #2

-�)

Start Your Meal With A Salad fiber eventually dissolves, releasing

Reason: It soaks up starch and sugar. Soluble fiber from the pulp of plants such as beans, carrots, apples, and

glucose. However, that takes time. The glucose it absorbs seeps into your blood stream slowly, so your body needs less

oranges-swells like a sponge in your intestines and traps starch and sugar in the niches between its molecules. Soluble means "dissolvable"-and indeed, soluble

insulin to handle it. A good way to ensure that you get enough soluble fiber is to have a salad-preferably before, rather than after, you eat a starch.

Sugar Blocker #3

Reason: It slows the breakdown of starch into sugar.

The high acetic acid content in vinegar deactivates amylase, the enzyme that turns starch into sugar. (It doesn't matter what kind of vinegar you use.) Because it acts on starch only, it has no effect on the absorption of refined sugar. In other words, it will help if you eat bread, but not candy. But there's one more benefit: Vinegar also increases the body's sensitivity to insulin. You should consume vinegar at the start of your meal. Put it in salad dressing or sprinkle a couple of tablespoons on meat or vegetables. Vinegar brings •

out the flavor of food, as salt does.

" o

....

Put S

Muscle Beh

There are other ways

When you exercise, your

In the meantime, while

of blunting sugar

muscles need to replen颅

cells are still making

spikes, and exercise is

ish their energy stores,

the transporters, they

one of the best. Your

so each cell that you

also open up special

muscle cells are by far

work out begins making

channels that allow

the biggest users of

glucose "transport-

glucose in, independent

glucose in your body

ers." These sit on the

of insulin. So to reduce

and the target of most

surface of the cell and

sugar spikes, try going

of the insulin you make.

allow glucose to enter.

for a walk after eating.

PREVENTION路 MARCH 2012

Sugar Blocker #4

Reason: You won't secrete as much insulin,

Here's a paradox: You want to blunt insulin spikes-but to do that, you need to start secreting insulin sooner rather than later. It's like a fire department responding to a fire. The quicker the alarm goes off, the fewer firefighters will be needed to put out the blaze. Even though protein contains no glucose, it triggers a "first-phase insulin response" that occurs so fast, it keeps your blood sugar from rising as high later-and reduces the total amount of insulin you need to handle a meal. So have meatballs with your spaghetti.

Sugar Blocker #5

-'7)

Eat Lightly Cooked Vegetables

Reason: You digest them more slowly.

filling it with water so it can't absorb the

Both fruits and vegetables contain soluble

sugar and starch you want it to. Also,

fiber. As a rule, though, vegetables make

crisp vegetables are chunkier when they

better sugar blockers. because they have

reach your stomach, and larger food

more fiber and less sugar.

particles take longer to digest. so you'll

But don't cook your vegetables to

feel full longer. Another tip: Roasted

mush. Boiling vegetables until they're limp

vegetables like cauliflower can often

and soggy saturates the soluble fiber,

serve as a delicious starch substitute.

MARCH 2012

. PREVENTION

Sugar Blocker #6 Have A Glass Of With Dinner Reason: Your liver won't produce as much glucose. Alcohol has unique sugar-blocking properties. Your liver normally con verts some of the fat and protein in your blood to glucose, which adds to the glucose from the carbs you eat. But alcohol consumed with a meal temporarily halts your livers glucose production. A serving of any alco hol-beer, red or white wine, or a shot of hard liquor-will reduce the blood sugar load of a typical serving of starch by approximately 25%, That doesn't mean you should have several drinks (especially if you have

Sugar Blocker #7

EAr fOR PESSERr O//it Reason: All of the above.

If you eat sweets on an empty stomach, there's nothing to impede the sugar from racing

diabetes, as multiple drinks can cause

directly into your blood

hypoglycemia). Not only does alcohol

stream-no fat, no soluble

contain calories, but it also delays the

fiber, no protein, no vinegar.

sensation of fullness, so you tend to

But if you confine sweets to

overeat and pile on calories. Be espe

the end of the meal, you have

cially mindful about avoiding cocktails

all of the built-in protection

that are made with sweetened mix ers-yet another source of sugar.

the preceding rules provide. If you want to keep blood sugar on an even keel, avoid between-meal sweets at

Adapted from The

all costs-and when you do

Sugar Blockers Diet: Eat Great, Lase

indulge, don't eat more than

Weight-A Doctor's

you can hold in the cup of

3-Step Plan to Lose

your hand. But a few bites of

Weight, Lower Blood

candy after a meal will have

Sugar, and Beat Dia betes-While Eating

EAT GREAT, LOSE WEIGHT A_'--"'-� '--_. .... _.,.' ...

WWOo _tIo<C<oIro_ '-

the Carbs You Love, by Rob Thompson, MD, with the editors

little effect on your blood sugar and insulin-and can be quite satisfying.

of Prevention (Rodale, 2012). To buy the book, go to sugarblockersdiet.comlpv. PREVENTION · MARCH 2012

all grown groggy with our foot on the gas.

But what most of us don' t know: This can be one of B

M A R GOT G I L M AN PHOTOG R AP H S

2012

PREVENTION

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For as long as I live , there are certain things I know will never happen . I will never be talked into bungee jumping ,

for instance. Nor will I ever acquire a taste for

maraschino cherries

convinced to

eliminate yoga pants from my wardrobe. I will never give up carbs. Until recently, I also would have said that in my life I would never, ever fall asleep at the wheel of my car while going 6S miles per hour with both of my kids in the backseat. Not in a million year s. learned just how wrong I was on the day late last August that Hurricane Irene was due to make its second US landfall and hammer the Northeast. Residents of Eastern Long Island had been advised to evacuate, so I was driving my girls, ages 11 and 14, and myself from our beach house back home to New York City, where presumably we would be safer. Except for the looming threat of the biggest storm to hit the area in 73 years, it started off as a garden-variety summer Saturday. I woke early but refreshed after 8 hours of sleep and went off to take my usual 45-minute exercise class. My friend Ann and her two girls were visiting us at the beach house, and after breakfast we all did some back足 to-school shopping. Then we helped my husband, Steve, carry in the outdoor furniture, packed our bags, and took off in our two separate cars. (Steve stayed behind to deal with the potential for fallen trees and a flooded basement.)

MARCH 2012

PREVENTION

But I

was wrong .

Fifteen minutes into our drive, our little caravan stopped for lunch. Hurricane, schmurricane: Stomachs were grumbling and pizza called! Sated on slices and soda, we got back on the road at about 2 o'clock. The day was warm, in the low 80s, and a light rain had just started. I left the win足 dows rolled up against the drizzle but judged it not hot enough to turn on the air conditioner. My daughters popped in their earbuds. The car was cozy and quiet except for the low drone of the radio, tuned to hurricane talk. The Long Island Expressway is about as dreary a highway as you could ever have the misfortune to drive: hill-less, curve-less, and charmless, lined with office parks and usually traffic-clogged. About an hour into the trip, I began to feel drowsy in the way that many drivers know. Ironically, most nights at home, I have to set the stage for sleep, plumping my pillow just so, arranging the blan足 kets, deciding on happy thoughts to drift off to so anxious ones don't pop into my

head and keep me awake. This tiredness just washed right over me-I didn't have to help it along. In the past, when I felt drowsy while driving, I opened the win dows, blasted music, even slapped myself in the face. On one or two occasions I pulled over to take a brief nap. This time it all happened so fast that I hadn't gotten around to any of that. The next thing I knew, my daughters were screaming. My eyes flew open to the sight and sickening sensation of my SUV slamming into a white van in front of

me. I knew immediately that I had fallen asleep and that my reflexes and decisions in the next seconds would mean the dif ference between life and death. Ann was on the road just behind me, and she later told me how she watched, helpless and horrified, as the scene un folded. As if fused to the white van's rear bumper, my car hurtled down the high way along with it, fishtailing off to one side, then the other. Within seconds, my car broke free from the van and headed off perpendicular to traffic, straight at PREVENTION · MARCH 2012

the cement barricade that divides westbound traffic from east. We were still moving fast, and the tires screeched as I frantically jerked the wheel to the right, left, right. Amazingly, no one hit us as we careered from lane to lane (Ann said other drivers took evasive actions), and, thankfully, my car didn't flip before I was able to regain control of it. I hadn't dared breathe for the last 30 seconds, and now I gulped air and tightened my grip on the wheel to steady my hands. The driver of the white van pulled over in the right hand shoulder, and somehow I managed to summon the nerve to change lanes and get behind him. hen I got out of my car, I broke down. "I fell asleep! I can't believe I fell asleep!" I remember wail ing. I was traumatized and mortified all at once. My daughters were scared and crying but unhurt, and the driver ofthe van (a great guy who, seeing how shaken I was, tried to comfort me with a hug) was fine too. I have never been so thankful as when I realized that my car, not his, sustained all the damage. Still, I had come within a hair of killing my kids, myself, and God knows how many other people. How could I have done this? Was I a bad driver? A bad mother? I needed to understand what had hap pened to me that day, and I've since

• •

•

• •

•

," ' .. ".

•

• •

•

• •

•

learned that my crime, as it were, was that I didn't recognize how powerful a force sleepiness is. It's so potent that none of my usual tricks (loud music, cold air) could have been trusted to work. "When your brain is sleepy, it can be very insistent," says Thomas J. Balkin, PhD, director of the behavioral biology pro gram at the Walter Reed Army Institute of Research and a leading expert on sleep and fatigue. "When you've reached the

When you've reached the stage where you are fighting sleep, the effect of any attempt to rouse yourself can be very short -lived" 80

MARCH 2012

PREVENTION

Stay Awake, Stay Alive In addition to being well rested, to avoid a fall-asleep crash you should:

o Book

in the proper

drive time. Don't make a long trip without a break for example. by driving overnight to get a jump on the weekend.

6 Use the buddy system. Avoid driving alone for long distances. Have a buddy who can take a turn behind the wheel and spot you if you show signs o f fatigue.

€) Avoid alcohol and medications that cause drowsiness as a side effect.

stage where you are fighting sleep, the effect of any attempt to rouse yourself can be very short-lived." Even a shot of adrenaline-for example, the kind you feel when you drift out of your lane onto the rumble strips, as the vibration and noise scare you awake-won't help you for long. "Yes, that shock makes you feel suddenly optimally alert," Dr. Balkin says. "You think there is no way you could fall asleep now, but that alertness lasts only about 30 seconds." Not only can't you force yourself awake, you can't really assess how sleepy you are. "Sleepiness affects the part of the brain responsible for judgment and self-awareness," says Dr. Balkin-and as

awareness drifts away, we do not, obvious ly, realize this is happening. "Ifyou're driv ing, you may know you feel tired, but you do not know that you are falling asleep," he says. "It's completely insidious." You can also fall asleep very briefly and wake up without even being aware that you nodded off. These "micro sleeps" may last for just a few seconds-enough time for something awful to happen if you're behind the wheel of a fast-moving 2-ton vehicle. Researchers at the University of Wisconsin-Madison found that micro sleeps occur when certain brain cells go briefly off-line in a tired but still-awake brain. In other words, you don't have to be fully asleep to behave as if you are. PREVENTION · MARCH 2012

The only thing to do when you first feel drowsy while driving is to pull over im mediately. If there is another driver in the car, hand over the keys. If not, get yourself a cup of coffee or another highly caffein ated beverage. Drink it, then let yourself take a I5-minute nap. The order sounds counterintuitive, but it takes about 30 minutes for the caffeine to work its way through the digestive tract and into your bloodstream, at which point it will rouse you from your slumber. Researchers at Loughborough University in England found that combining caffeine and a nap was better at increasing alertness than either alone. They also found that just "taking a break" that did not involve caffeine or napping-even if it included exercise-was completely ineffective. till, the question remains: Why did I get so sleepy in the first place, in the middle of the afternoon, after 8 hours of sleep? It turns out that the circumstances of my

day created a kind of perfect storm. According to Dr. Balkin, how much sleep you get on a regular basis-not what you got the night before-is a better indicator of your ability to stay alert during activi ties such as boring, monotonous drives. The fact is, I average only 6 hours of sleep a night. Our brains have a "sleep bank," Dr. Balkin says-every day we make de posits into it and withdrawals from it, and although there is some variability be tween people, studies show that those of us who average only 6 hours are generally sleepier (as measured by reaction-time tests) all day long than those who average 7 or 8, even if they claim (as I would have) to feel totally rested. My 2 hours of extra sleep the night before certainly added to my account, but not nearly enough to compensate for my overall sleep debt. Nor was I aware that the time of day, the warm temperature in the car, and the fact that I had just eaten lunch all added risk. While most drivers worry about night trips, the afternoon has a sleep sweet spot too, thanks to the circadian rhythm, the

body clock that rules all of us. Generally speaking, we experience increasing alert ness during the course of the day until eve ning, when arousal begins to dip in orderto promote sleep. The only other time of day that our circadian rhythm dips is midday, usually around 2 or 3 o'clock. Not coinci dentally, a 2010 study by the American Automobile Association Foundation for Traffic Safety found that as many drivers reported falling asleep at the wheel in the afternoon hours as who reported falling asleep late at night. Warmth tends to spur underlying sleepiness, Dr. Balkin adds, and feeling sleepy after a meal is a univer sal experience in adults, because of chemi cal and hormonal changes that happen during digestion. I've told my story many times, and not once to someone who couldn't relate. Quite a few people admit to having had similar near-miss experiences. According to a National Sleep Foundation Sleep in America poll, 60% of adult drivers say they have driven a vehicle while feeling drowsy in the past year, and more than a third have fallen asleep at the wheel. The AAA study found that 7% of all serious crashes, and 16.5% of fatal ones, involved driver fatigue. Nevertheless, while most people are aware of the dangers of driv ingwhile intoxicated, drowsy driving still doesn't quite set off the same alarm bells. Let my story be the siren in your head. The next time you feel sleepy at the wheel of your car, do what I should have done and pull over immediately. Whatever you do, don't think you are mightier than your body's need to shut your eyes. That's what I thought, and though I learned my lesson the hard way, I know that only luck kept it from being a far harder lesson still. 0

Lifesaving Chews And Bre To stay alert during long missions, US soldiers used to eat freeze-dried coffee grounds. But in 1999, the Army began research to find a way to deliv er caffeine more efficiently. The result ing product, Stay Alert chewing gum, is now available over the Internet. One piece delivers 100 mg of caffeine similar to 12 ounces of coffee. But whereas the caffeine in brewed java must be absorbed through the stom ach lining, which takes 30 minutes, the stimulant in the gum is absorbed via the lining of the mouth. After just

5 minutes of chewing, 85% of the caf feine hits your bloodstream, and 99% within 10. To order, go to stayalertgum. com. No gum on hand? Then drink the most caffeinated beverage you can find. Here, the amount of caffeine in some of the more high-test options, per 12 oz serving:

How Much Kick Is In Your Cup?

260 mg

Starbucks Bold Coffee

142 mg 111 mg

71 mg

54 mg

Generic Brewed Coffee

Black Tea

Mountain Dew

Red Bull

PREVENTION · MARCH 2012

MARCH 2012

ReSistan ce band + dUmb bell mO�es tighten 3 times faster

•

Fa t� Blas t In ter v a ls QUiCkie, high-in tensity "'alking "'orko uts burn thr ough stubborn be/ly fat

MOder ate-in tensity ""erC ise_the type You like best_ fast-tr acks "' eight los s

•

your New Year's resolution alone. But we didn't stop there. To speed your slim-down, we've added calorie engine needs a little rev ving- or could use a total torching walking intervals and a waist jump start-you've turned to whittling eating plan (p. 90). A few times the right page: You can hit your fitness a week, you'll also do 20 to 30 minutes of goal faster than you ever believed with whichever type of exercise you like best. this turbocharged plan We know this approach guaranteed to melt fat and works because we asked slash inches-in under exercise scientists to test 30 minutes a day. The the program on 12 real secret: 3-in-1 toning moves women for 2 months. Not "I was already a that pair resistance bands only did they get stron runner and biker, but with dumbbells. Research ger and more shapely, but my legs have never shows that this killer they lost up to 6 pounds looked this good!" combo builds strength 3 in 3 weeks and up to -Merry Buckley. 39. 11 pounds by the end of times faster than standard who lost 11 pounds and issue dumbbell exercises 6.5 inches in 8 weeks the program.

YOU R BELLY BLAST-OFF PLAN Week

1 set (bands only)

TRIPLE DUTY TONERS

2 times per week

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FATBLAST INTERVALS /,/ / / � / # / / � / / / / / # ,0' / / / / / / ,0%

YOUR CHOICE CARDIO

MARCH 2012

2 or 3 times per week

PREVENTION

Weeks 4-5

Weeks 6-8

2 or 3 times per week

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Weeks 2-3 2 or 3 sets

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2 times per week

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'$ $ / / / / / / $0;

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2 times per week

1 time per week

1 time per week (optional)

minutes

times per week or

PRESS Shoulders. backs of arms

TARGETS:

Stand with band under left foot. free end plus 1 dumb足 bell in left hand. Bend left elbow and raise arm to chest level. This is starting position. Press up.

Do 8 to 12 repetitions

Bend left elbow to

of each move to complete

lower forearm behind

1 set. (For the first 2 or

you. Straighten, then

3 weeks, use bands only,

return to start. That

then add dumbbellsJ Once you get comfortable

reps. Repeat on op足

with the moves, work on

posite side for 1 set.

increasing to 2 or 3 sets per workout, up to 3 times a week. For each exercise, the combined resistance of the dumbbell weight and the band strength should allow you to complete

8 reps to start. When you feel like you can keep going after 12 reps, increase the dumbbell weight, the resistance band strength, or both. If the band is too long, wrap it around your hand until it's the right length for you.

What You'll Need Light- to medium-weight

dumbbells a flat

pounds) and

5- to 6-foot

resistance

band. Need bands? Find them at spri.com.

2 TRIPLE-DUTY CHEST PRESS TA R G E T S :

Chest. arms

Lie on a bench (a coffee table, a step bench, or the floor also works) with face up, knees bent, and feet flat on floor, band under back. Hold 1 end of band plus 1 dumb足 bell in each hand. elbows bent and hands near chest. Press up until arms are straight. Pause, then slowly return to starting position. PREVENTION 揃 MARCH 2012

that I not identify the location of the

Building, which houses Diablo Canyon's

blue-clad men and women in bulletproof

control-room simulator. The lime-green

vests who patrol the site 24-7, large guns

walls are dotted with analog switches and

slung over their shoulders. Since 9/11, a

Lite-Brite-like signage. Plant operators

PG&E spokesman tells me, the industry

spend lout of every 5 weeks in training

as a whole has enacted policies aimed

here, running scenarios in the simulator,

at countering "emerging threats," in

an identical replica of the control rooms

cluding what could happen in the event

that run the plant's reactors.

of a plane crash or cyber attack; they

a quake hit, training supervisor John

test their robustness with mock inva

Becerra says, he would grab a red folder la

sions. But strangely, the airspace above

beled E-O, which contains a hyper-detailed

Diablo Canyon has not been designated

flowchart of emergency procedures.

Should

a no-fly zone; California's only no-fly

From here, I'm shepherded through

zone is above the other happiest place

several further layers of security, and

on Earth: Disneyland.

then into the plant itself. Inside, the first

head to the

Learning

Services

thing you notice is the noise: The roar is

American plants may need to store rs a e y 0 0 3 r fo e st a w r a e cl u n n w o .. their •

Carole Hisasue. a San luis Obispo area resident. is a long way from her native Japan. but Fukushima feels closer than ever

unrelenting. And the room is intensely hot. The generation of nuclear power is a balancing act: Uranium in the core must be made hot enough to power a large gen

What Exactly Is Nuclear Energy?

erator, but not so hot as to melt down and

/c�

release radiation. Both sides of this pro cess-the heating and the cooling-rely on an enormous amount of water: 2.5 bil lion gallons per day. My guide hands me a helmet, goggles, noise-reducing headphones, and gloves. Beyond this, most workers on the turbine deck don't wear protective garb. In other areas, where there may be radiological

¥'

a into smaller in the form called

water into steam. which bines. As the tU'rbines electricity. which is

contamination, they wear outfits made of a high-density polyethylene fiber that can be crushed into a small ball and dis posed of at the end of a shift. (Employees' on-the-job exposure to radiation is far lower than what the average American encounters in a year when undergo ing medical exams such as CT scans and flying in airplanes.) On the wall, I notice a

the core of a reactor. that can be contained in a dome-or released into the environment. While atomic bombs also employ fis sion. in a plant. heat is released in trolled fashion. With a nuclear heat expels quickly. causing an explosion.

sign touting plant safety. It says it's been 524 days since the last "disabling injury"

1981, before the reactors went online. In

at the plant-when someone loses a day

the mid-'80s, he says, it would have six

of work-and 222 days since the last

or seven unplanned shutdowns a year

"recordable injury," which can be as

due to maintenance issues of one sort

minor as a cut on someone's finger.

or another. "Today, knock on wood, we

PG&E employs 1,200 full-time work

might have one of those every 2 years," he

ers at Diablo Canyon, along with anoth

says. "Our equipment reliability is much

er 200 contractors. The average salary

better-which is pretty typical of the US

for its employees is $96,569. I meet

nuclear industry, because it's improved

with Jim Becker, site vice president of

quite a bit over the years."

plant operations, who talks like an air

I suggest to him that the raft of safety

line pilot-quiet and confident. He lives

measures taken each day by the people

nearby, as many plant employees do.

who work inside the plant indicates a

(When I ask him how his wife feels about

recognition by PG&E that nuclear tech

living so close to a reactor, he says, "She's

nology, for all its benefits, is in fact a

French"-alluding to the fact that more

dangerous business. He thinks a minute

than 75% of France's power is nuclear.)

before responding: "The way we express

Becker has worked at the plant since

it is, we say it's a unique technology."

•••••• It's

impossible

know

what

exactly would happen in the event of a meltdown at Diablo Canyon,

Core t r o p e r e h t , n w meltdo

but in 1982, at the behest of the NRC, Sandia National Laboratories published

report

documenting

found, 10,000 peopl e

its estimates of injury, death, disease, and economic damage. In the case of a core meltdown, the report found, 10,000 people in Diablo Canyon's vicin ity would die within a year. Cancer would

in Diablo Canyon's

vicinity would die

claim another 13,000 after that. All told,

a task force to assess the abilities of the

an accident there could kill more than

United States' 65 nuclear facilities to re

7 times the number of people who died

spond to disasters brought about by un

on 9/11 and nearly 3 times the number of

predictable events, such as a tsunami. The

Americans who have died in the Middle

task force issued a dozen recommenda

East wars. The report is 30 years old

tions, the broadest of which was a call to re

and San Luis Obispo County's popula

visit the NRC's regulatory approach. Still,

tion has grown by nearly 10% in just the

many observers were not comforted by the

last decade. Sandia hasn't issued another

task force's ultimate conclusion that "con

report since this one, despite the fact

tinued operation and continued licensing

that Congress has requested one at least

activities do not pose an imminent risk to

twice since then.

the public health and safety." But how long,

After Fukushima, the NRC established

some wonder, does "imminent" last?

•••••• In the United States, nuclear power plants are expected to self-report problems they en counter. No plant is perfect, experts say, so when plants report errors, it's a good indi cation they're actively look ing for them. This is some thing

Diablo

Canyon

does

well, says Per Peterson, PhD, a

University

California,

Berkeley, nuclear engineering professor. "It ends up greatly improving

plant safety

also reliability," he says.

but

' --.,

In the control room simulator (top), operators train for emergen

That might comfort PG&E and its

the majority of locals.

employees, but what about the locals?

Everyone

When

here

you

first

arrive

San

Luis

who

knows

lives

some

cies; site VP Jim Becker (left) has worked at the plant for

years

Obispo County, you might expect to

one who works at the

find more people like Hisasue: a popula

plant, and familiarity breeds comfort.

tion suffering from what could be called

And unlike some other plants, Diablo

pre-traumatic stress disorder. To test

Canyon is isolated, the reactors nestled

the theory, I visited Daniel Conroy, a

in the hills 7.S miles up from the road.

therapist whose patients include plant

Out of sight, out of mind.

employees. "I've never had one person come in with a primary complaint that

••••••

they live in fear of living near a nuclear

Nuclear meltdown as nightmare scenar-

power plant," he says. "I think people

io was ingrained in the American psyche

here have made a rational assessment

with the release of

about the pros and cons."

a 1979 fictional film starring Michael

The China Syndrome,

At a public meeting this past summer

Douglas, Jane Fonda, and Jack Lemmon

about safety at Diablo Canyon, I share the

in which safety hazards at a nuclear

seating area with only three residents.

power facility are uncovered. After a plant

There are reasons for what seems to be

operator tries to publicize the concerns,

a general lack of serious concern among

he dies under mysterious circumstances.

the

film,

nuclear

expert

frets

no one died. And radiation releases were

that a meltdown at the plant would

so small, most experts say, that area

render an area the size of Pennsylvania

cancer rates are statistically unchanged.

uninhabitable.

Although the damaged reactor is out of

Seven years later, in 1986, the nuclear

service, the plant itselfis still operational.

catastrophe at Chernobyl outdid even

Butwith any nuclear facility, risks must

Hollywood for sheer terror and drama.

be managed. PG&E acknowledges four

The immediate death toll was small, but

earthquake fault lines within 5 miles of

the area surrounding the plant remains

the plant: the Hosgri, which is 100 miles

a radioactive ghost town, and some

long; the Shoreline and the Los Osos, both

estimates predict that long-term cancer

15 miles long; and the San Luis Bay, which

fatalities could reach 60,000.

experts say is likely to be no longer than

For its part, the United States has had

15 miles. Geologists believe the Hosgri

only one meltdown in half a century of

could produce a maximum earthquake

atomic power. It happened, eerily, just

of magnitude 7.5-the most powerful

The China

quake Diablo Canyon has been retrofit

A combination of mechanical

ted to withstand. When the plant was first

failure, human error, and lack of train

designed, the threshold was 6.75. Just 61

ing sparked a partial core meltdown

miles away is the mammoth San Andreas

at Pennsylvania's Three Mile Island.

Fault, which is about 600 miles long.

12 days after the release of

Syndrome:

Ultimately, the actions of control-room

In 2008, while studying the area around

personnel appear to have made a bad sit

Diablo

uation far worse.

PhD,

Canyon,

Jeanne

Hardebeck,

a research seismologist at the

But in a back-door sort of way, Three

US Geological Survey, discovered the

Mile Island is the US nuclear industry's

Shoreline Fault-which for years went

best answer to its critics. To begin with,

undetected by PG&E seismologists. The

Is Other Energy Better?

Not all sources of energy are all

Natural Gas

Coal

Oil-powered

Burning natural

Coal plants

plants produce

gas spews nitro-

account for more

ozone-depleting

gen oxides and

than half of all

gases, which also

carbon dioxide.

human-caused

can be emitted

Extraction of

mercury emiSSions

from oil wells

natural gas

in the United

health

and oil-collection

by fracking can

States.

with

equipment. Oil is

accidentally

Total: 21%

a nonrenewable

pollute

resource.

waterways.

Total: 37%

Total: 25%

created equal. Here, in order yercentage of energy the United States, a we get our traditional and as the

•

Japan /�nd The US:

company's critics wonder why it took a USGS scientist to discover a fault line that had been sitting under the utility's nose for years, "Where were they looking?"

;/' between Fuk\him tianch(il d Diablo

-0' 4' v ,> ;1. /� g. " reactors, which coul �epressurize "

• Fukushim£tsecl,Ji6'li g- ater .

;fi'� ';/ j( by venting radioacti,<e st�am into

asks Rochelle Becker, executive director of the Alliance for Nuclear Responsibility, a local group that opposes nuclear power, The answer, Hardebeck says, may not be where PG&E was looking but

how, Diablo

Canyon has been doing seismic studies

// �Canyon ? 0� the atmosphere, Diablo would emit uncontaminated steam,

of the region for decades, but Hardebeck

// W • The fault lines that predominate /' nonhe 2C-/. 0va,r;iety near Diablo Canyon ar�

says she was using a much more accurate

that produce large tsunaJl1 , like { fie /' 'l// one that took out the Japa9:es� JI • Diablo Canyon is situate atop ; bluff, 85 feet above sea level

at ensuring the safety of California's two

� �

�t J a;/'

and advanced approach than PG&E. In 2006, Blakeslee authored a bill aimed nuclear plants, "PG&E's geologists never put two and two together to determine

� �

that the Shoreline Fault was nearby," says

• At Fukushima, plant operator-s ha

Blakeslee, "They spent more time on PR

to contact the Tokyo Electric Power Company before taking corrective

than on finding nearby threats," The then

action, TEPCO was required to get government authority to respond, In the United States, plants can operate

it into law, and a subsequent report by recommended a sophisticated three

autonomously and, in theory, faster,

dimensional seismic survey of the area,

governor, Arnold Schwarzenegger, signed the

California

Energy

Commission

PG&E disputed the need for further

� Vi w a w � < u a < w •

i;;

� z

� � � m " �

Hydroelectricity

Wind

Solar

Biomass

Geothermal

Hydroelectric

Emissions from

Solar energy is

Power produced

Emissions from

power requires

wind-power

nonpolluting. but

by converting

geothermal

dams. which can

technologies

panels gather

living organisms-

energy (which

disrupt ecosys-

are negligible,

energy only during

such as algae or

is generated

terns and cause

Human risks

daylight hours,

corn-into energy

by and stored

vegetation on

can include noise

can release

in the earth)

water beds to

pollution.

olone-unfriendly

are minor.

decay, releasing methane. Total:

2,5%

Total:

<1%

nitrogen oxides and sulfur dioxide. Total:

<1%

Total:

<1%

assessment, insisting there was no "un certainty" regarding the hazard in the area. Just weeks later, Hardebeck found the Shoreline Fault. Blakeslee agreed to suspend reintro duction of the legislation after PG&E vol unteered toperform the studies. Theutility is now awaiting permits to begin the most

NUCLEAR POWER P I

in-depth of these seismic assessments, in which a large boat will tow an array of instrumentation about 3 miles long and

1/2 mile wide along the shorefront. Apart from fault lines, the other major concern is the growing amount of ra

DEADLY FORCE MAY BE USED TO PROTECT THIS FACILITY

�

dioactive waste that Diablo Canyon is generating and storing on-site. Each reactor is taken off-line to refuel approxi mately every 18 months. While the reac tor is down, the waste-also called spent

need to store their own waste on-site for

fuel-is removed from the reactor core

as long as 300 years.

and (until recently) stored in two pools of water on-site. But as the amount of

••••••

waste grows, PG&E has had to up the

Diablo Canyon's license expires in 2024,

capacity of its spent-fuel pools, and in

and PG&E already had the renewal pro

June 2009, the utility began moving

cess under way when Fukushima hap

some of its waste into dry casks-robust

pened and everything changed. Late

metal and concrete cylinders. Critics

in March 2011, Rep. Edward J. Markey

worry that, unlike the reactors, the casks

(D-MA) introduced the Nuclear Power

and spent-fuel pools are vulnerable to

Plant Safety Act of 2011, calling for a

terrorist attack by air.

safety overhaul and imposing a morato

The question of where plants will

rium on new licenses or license exten

store radioactive waste has long been a

sions in the United States. The bill re

hot-button issue. In 1982, the creation

mains in committee. And in response to

of a large waste repository was mandat

pressure from San Luis Obispo County

ed under the Nuclear Waste Policy Act

supervisors, Rep. Lois Capps (D-CA),

and remains on the books. But in 2010,

and others, the NRC suspended PG&E's

the Obama administration pulled fund

relicensing application for 52 months,

ing for a repository at Nevada's Yucca

pending completion of seismic studies.

Mountain that had been slated to hold

Meanwhile, new reactors are being

77,000 tons of spent fuel from plants

built in Georgia and South Carolina.

around the country. In October, the NRC

These next-generation reactors-called

indicated that American plants might

Westinghouse AP1000s-feature safety

A warning sign (left) in front of pools of water to cool reactors in an emer gency; Liz Apfelberg

systems that are

opportunity to do it all over again, he'd

a vocal antinuclear

designed to cool

have built the plant elsewhere. Without

group in the area

reactor fuel even

missing a beat, he says, "Oh, no. It's a great

when power has

place to work. It's a great place to live. I

been lost. Post-Fukushima, this is an

know there's folks out there that have

attractive feature. "Automobile technol

their concerns, but it's never really been

ogy today is much different and, frankly,

a big problem. So yeah, I'm good with it."

(right) works with

safer than in the 1960s and 1970s," Dr.

Rochelle Becker, of the Alliance for

Peterson says. "The same applies to nu

Nuclear Responsibility, is not. In ex

clear reactor technology."

pressing her frustration, she turns to

Even ifone accepts on faith the safety of

another disaster: the terrorist attacks of

the new reactors, the majority of US nu

September 11. "The bottom line ofthe 9/11

clear power will, at least in the short term,

Commission Report was that the United

be generated by aging reactors: The NRC

States failed to imagine the unimag

has yet to reject an application to renew

inable," she says. "We're still sticking our

an older plant's license, which means that

heads in the sand, even after Japan."

for the foreseeable future, these plants many of which are in seismically active areas-will continue to operate. There are still those who believe

yr)W/fi�) m ;//)m

f> KEEP READING

For the unabridged version of

nuclear power can never be made suf

"Could It Happen Here?" with

ficiently safe, considering its awesome

more exclusive photos, visit

destructive force if compromised. I ask

rodaledigitalbooks.comlnuclear.

PG&E's Jim Becker whether, given the

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Quick and fresh i deas for. ..

Nutrition Know-How Mushrooms exposed to LTV light as they grow contain high levels of bone-building vitamin D. Check the packaging to identify lhese types.

Fast Five -

• Mushroom

Pasta

.Cook

12 oz

rigatoni.

•

Heat

1 Tbsp oil in large

nonstick skillet over medium-high heat.

1'1. Ib sliced mushrooms. 1

•

Add

chopped onion, and 1 tsp each dried thyme and minced garlic. • Cook until golden, •

7 minutes.

Add % cup white

wine and reduce by half. • Stir in 1 cup reduced-sodium chicken broth and 3 Tbsp mascarpone.

Toss with pasta, Parmesan, and

•

parsley. Serves 6.

+fast five OUR CAPS GO OFF to mushrooms! These fantastic fungi bring meaty texture and com plex flavor to dishes for very few calo ries. Avoid those with dark or wet spots or a mildewy smell. Store mush

rooms in their original packaging

(put loose ones in a paper bag) and refrigerate for

3 to 4 days. Rinse them gently and

pat dry, or wipe

2 • Sausage-Stuffed Mushrooms

with a damp paper towel, just before

using. But never soak them-because they're so porous,

•

Remove stems from 24 sm white mushrooms (lib) and

arrange on baking sheet.

they'll become

1\ cup panko bread crumbs. 20 minutes.

mary.

Heat 1 Tbsp

•

Saute until

oil in medium

softened, about

nonstick skillet

3 minutes.

over medium-high

2 tsp minced garlic

heat.

•

Add 1\ Ib

•

Stir in

and cook 1 minute.

sliced mushrooms

•

and 1 Tbsp each

baguette toasts.

chopped fresh

Garnish with fresh

thyme and rose-

thyme. Serves 4.

108

MARCH 2012

Spoon onto 12

PREVENTION

•

Mound in mushroom caps.

Bake in a 400°F oven until cooked through, about

3 • Mushrooms On Toast •

Finely chop half of the stems

and stir together with 3 oz hot Italian pork sausage and •

waterlogged.

•

Garnish with small basil leaves. Serves 8.

THE BEST PART OF THE EGG FOR THE BEST

•

PART OF '(OUR DAY.

II \ ....

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111

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+fast five

WHITE

CREMINI

5 • Mushroom Pizzas •

Put 4 sm porto

a generous

1 Tbsp

bello mushroom

shredded part-skim

caps (S oz total) gill

mozzarella.

side down on bak

until cheese is

ing sheet and roast

melted and mush

in a 425°F oven

rooms are tender,

20 minutes.

about 2 minutes.

•

Flip

•

Sake

over and fill each

•

cap with 1\\ Tbsp

a dollop of basil

marinara sauce and

pesto. Serves 4.

Top each with

#!J prevention.com/s-mUShroom-recipes for nutrition info

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Put the first lady's pledge to eat more veggies into practice with these easy to-make dishes that are so delicious your kids will be clamoring for more!

Mac & "Muffins"

��-..,-

RECIPES BY LORI POWELL PHOTOGRAPHS BY CON POULOS

food +

TURN PAGE FOR RECIPE

+food

< Mac

And Cheese

ns"

PREP TIME: 15 MINUTES TOTAL TIME: 35 MINUTES

STANDING TIME SERVINGS: 6 (2 MUFFINS EACH)

MyPIate

VEGETABLES PER SERVING: 1 CUP

8 oz whole wheat

n c shredded 2% milk

elbow macaroni

Cheddar and

111tsp olive oil

Monterey Jack blend

1 med onion. finely

1 Tbsp Dijon mustard

chopped

1 Tbsp Worcestershire

2 carrots. coarsely

sauce

'I. c fresh whole wheat

grated 1 pkg (16 oz) frozen peas 1 box (12 oz) frozen

bread crumbs 2 Tbsp finely grated

cooked winter squash.

Parmesan

thawed 1'1. c whole or 2% milk

o HEAT oven to 37soF.

Lightly coat 12 muffin

cups (II-cup capacity) or 211 to 3 qt baking dish with olive oil spray.

€) PREPARE

macaroni al dente according to package

directions.

€) HEAT oil

in large pot over medium heat while

macaroni cooks. Add onion and carrots and cook until softened, about S minutes. Stir i n peas, squash,

and milk and bring j ust to a simmer. Add shredded

cheese, mustard, and Worcestershire sauce and stir until cheese is melted. Remove from heat.

o DRAIN macaroni and

immediately add to squash

m ixture. Toss until well combined. Mound in pre pared muffin cups.

{) TOSS together bread

crumbs and Parmesan and

sprinkle even l y over top of macaroni.

(} BAKE i n middle

of oven until tops are golden

brown and cheese sauce is bubbling, about 20 min utes. Let stand 10 mi nutes before serving. NUTRITION (per serving) 390 cal, 21 g pro, 54 g carb, 10 g fat, S g sat fat. 530 mg sodium

114

MARCH 2012· PREVENTION

8 g fiber,

Dairy

Fruits & Vegetables

Get calcium from low-fat

These should

dairy

fill half the

products.

Eat whole grains most of the time.

Protein Choose lean proteins in small portions.

2 Iettuat

sliced

1\ c stndcIecI 2\ mill

platter with com and

tortillas.

minutes. Transfer to plate. ADD

beans. com.

salsa. and cumin to skillet

4 lime

and stir. Simmer until IEAT

oil in large nonstick

skillet over medium-high

com is hot. 5 minutes. Stir i n chopped cilantro.

aw-

cado. cheese. lime wedges . and cilantro leaves.

(per se.1Iing) 528 QI. 45 g pro. 57 g carbo 11 g tiber. 16 g fat. 3 g sat fat. 922mg lOdUn NUTRITION

+food

Spaghetti And Meatballs

PREP TIME: 20 MINUTES TOTAL TIME:

40 MINUTES SERVINGS: 6 VEGETABLES PER SERVING: l'oCUPS

450째F.

2 tsp olive oil

o HEAT oven

4 Ig carrots. coarsely

foil and coat with cooking spray.

6 HEAT oil

grated

3 Ig ribs celery. finely

in saucepan over medium heat. Add carrots,

celery, and onion and cook until tender, 6 minutes. Add garlic and cook

chopped

1 Ig onion. finely chopped

Line sheet pan with nonstick

1 minute. Stir in tomatoes

and simmer,

stirring occasionally, until thickened, about

12 minutes,

3 cloves garlic. minced

e REMOVE sausage from

1 can (28 oz) crushed

Arrange in single layer on pan. Roast in upper third of oven until golden and cooked through,

tomatoes

1 Ib sweet Italian chicken 12 oz whole wheat

package directions while

o TOSS pasta

in serving bowl with sauce and meatballs.

Sprinkle with cheese.

spaghetti

II c finely grated Parmesan

MARCH 2012

o PREPARE pasta according to

20 minutes.

meatballs cook. Drain.

sausage

116

casings and form into 18 balls.

PREVENTION

(per serving) 456 cal. 30 g pro, 62 g carb, 12 g fiber, 3 g sat fat, 681 mg sodium

NUTRITION

g fat,

USDA Study Shows:

save ess â&#x20AC;˘

ore

aesera,

incredible!

The United States Department of Agriculture

large egg now contains 64% more Vitamin D

(USDA) announced that cholesterol levels

than last reported in 2002. Eggs are one of

in eggs are lower than previously thought.

the few foods that are a naturally good source

After reviewing the nutrient composition

of Vitamin D, which plays an important role

of standard large eggs, the USDA results

in calcium absorption, helping to form and

show the average amount of cholesterol in

maintain strong bones.

one large egg is 185 mg, 14% lower than previously recorded. Consuming an egg a day fits easily within dietary guidance, which recommends limiting cholesterol consumption to 300 mg per day. The USDA analysis also revealed that a single

The amount of protein in one large egg remains the same

6 grams of protein or

13% of the recommended daily value. And at 70 calories per egg and just 15 cents a serving, eggs are nutrient-dense, affordable and the perfect choice for breakfast.

ROWAVE COFFEE CUP SCRAMBLE Prep Time: 1 minute Cook Time: 45 t o 60

s e c on ds

Makes: 1 serving

WHAT YOU NEED 2 EGGS 2 Tbsp. milk 2 Tbsp. shredded Cheddar Cheese Salt and pepper

HERE'S HOW 1. COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended. 2. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer. 3. TOP with cheese; season with salt and pepper

Microwave ovens vary. Cooking times may need to be adjusted. In 2010, a random sample 01 regular large shell eggs was collected from locations across the country to analyze the nutrient conteflt of eggs. The testing procedure was last completed wi\h eggs in 2002, arld while mosl rlutrierlls remairled similar to those values, cholesterol decreased by 14% arld vitamirl D irlcreased by 64% from 2002 values. Average amount of cholesterol in one egg is 185 mg, down from 215 mg.

+food

Crispy Fish And Chips

PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES SERVINGS: 4 VEGETABLES PER SERVING: 1';. CUPS

prepared pans. Lightly coat

tops with olive oil spray.

with potatoes and a dollop

111 -2 tsp fresh lemon juice

o ROAST fish

of tartar sauce.

1 clove garlic. minced

of oven (during end of

111 Ib sweet potatoes

cooking time for potatoes)

c 2% Greek-style yogurt

1 Tbsp dill pickle relish

NUTRITION (per serving) 335 cal, 31

g pro, 43 g carb, g fat, 1.5 g sat fat.

(skins scrubbed weill.

until cooked through

cut into 4" x 1" pieces

and golden brown. about

269 mg sodium

1 Tbsp

2 tsp salt-free

Southwest seasoning

1 c panko bread crumbs 1 Ig egg. beaten 1 Ib tilapia fillets. cut into 8 equal pieces

o HEAT oven to 4S0°F. Line 2 large sheet pans with nonstick foil.

e STIR together first 4 in gredients for tartar sauce.

€) TOSS sweet potatoes with 2 tsp of the season ing. Lightly coat potatoes with olive oil spray and arrange in single layer on 1 of the prepared pans. Roast in upper third of oven.

12 minutes. Turn

and cook until crisped and golden brown and tender on the inside. about 8 minutes longer.

o STIR together panko and remaining 1 Tbsp season i n g in shallow bowl. Pour egg into separate shallow bowl. Coat fish in egg. then panko. and transfer to

118

in lower third

minutes. Serve fish

MARCH 2012

g fiber. 4

on er u to ear vision!

ave I

Christine lives in a sunny apartment in Toronto. She

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ith age I started to notice

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Steak, Peppers, And Mashed Potatoes PREP TIME:

15 MINUTES

TOTAL TIME: 30 MINUTES

STANDING TIME SERVINGS:

VEGETABLES PER SERVING: 2� CUPS -

1 Ib russet potatoes.

•

peeled and cut into

•

1" chunks

• •

1 Ib cauliflower florets

•

. , .. . � ,.

•

\I, c low-fat buttermilk

•

1 Ib trimmed flank steak 3 cloves garlic. minced 1 Ib mini sweet peppers (12-18 total! 1 Tbsp balsamic vinegar (optional!

o COVER potatoes and cauliflower with 2" of cold water i n large saucepan and bring to a boil. Simmer until tender, about

15 min

utes. Drain and return to pan. Mash with buttermilk and season to taste with salt and black pepper. Cover and keep warm.

f) HEAT

olive oil spray. Broil 6"

Spoon mashed potatoes

vegetables cook. Rub top

from heat, turning, until

onto plates and serve with

of steak with garlic and

peppers are golden brown

steak and peppers. Drizzle

sprinkle with \I tsp each

on both sides, 6 to 8 min

peppers with vinegar, if

salt and black pepper.

utes, and steak i s cooked

desired.

Place on 1 side of foil-lined

to medium-rare, about

broiler while

peppers on other side

10 minutes. €) lET steak

of pan. Lightly coat all with

minutes before slicing.

sheet pan. Arrange sweet

rest

(per serving) 321 cal. 31 g pro, 35 g carb, 6 g fiber, 7 g fat, 2.5 g sat fat,

NUTRITION

238 mg sodium

PREVENTION· MARCH 2012

121

•

+food

Chicken "Parm"

PREP TIME: 10 MINUTES

TOTAL TIME: 25 MINUTES SERVINGS: 4 VEGETABLES PER SERVING: 11\ CUPS

all-purpose flour

21\ tsp salt-free Italian seasoning 1 Ib thin-sliced boneless. skinless chicken breast

2 Tbsp olive oil 3 pt grape tomatoes 2 cloves garlic. minced 2'h oz sliced part-skim mozzarella 1\ c fresh basil leaves

o WHISK together flour,

2 tsp of

the seasoning, and 1\ tsp each salt and black pepper. Dredge chicken in flour mixture to coat.

f) HEAT oil in large

broiler-safe

nonstick skillet over medium-high heat. Add chicken and brown, turning, until golden and cooked through, 4 to 6 minutes. Transfer to plate.

â&#x201A;Ź) HEAT broiler. o ADD tomatoes and

remaining

1\ tsp seasoning to skillet. Cook, stirring, until tomatoes are broken down and becoming saucy, about

6 minutes. Add garlic and cook

1 minute longer.

Remove pan from

heat. nestle chicken into sauce, and top with cheese.

o BROIL

chicken 6" from heat until

cheese is golden, about 2 minutes. Serve topped with basil. NUTRITION (per serving) 314 cal. 32 g pro. 16 g carbo 3 g fiber. 13.5 g fat, 3.5 g sat fat. 382 mg sodium

122

â&#x20AC;˘

MARCH 2012

PREVENTION

•

� eco

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124

�

MAR';!! 2012cPREVENTIO,N

Rosemary Rx

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nate-now is a great time to grow herbs indoors. Start with rosemary, which is tasty, easy to grow, and a health booster: Its scent can protect the brain from free radicals, which can cause dementia. For tips, check out Herb Gardening from the

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•-

etting your cat spend time out side allows her

That statement might seem sur

to be more

prising-especially since cats allowed

physically active as well as more

outdoors live, on average, a third

emotionally and psychologically en

as long as felines kept exclusively

riched. "Not only is the stimulation

indoors-but experts are increasing

great for cats' overall health, but

ly touting the benefits of some time

they tend to be happier," says Karen

in nature. If you waut to try letting

Johnson,

your cat out, take these precautions

DVM,

Banfield

Hospital in Portland, OR.

126 1

MARCH 2012

Pet

to keep her as safe as possible.

BY L ISA HOEHN

+pets Keep Her Collared

as devices to keep out

Buy a collar, attach up-to

any unwanted critters.

date tags, and microchip

Provide

your cat so she is clearly

your house. Opt for a cozy

marked as an owned cat

plastic or wood enclosure,

and won't be picked up by

and add a blanket or hay

a stranger or pet-control

for insulation.

agency.

Bring your cat inside at

Opt for a breakaway col

twilight and through the

lar, which comes apart if

night, when predators are

she gets caught in a fence

most active and trouble

or other tight spot.

such as being hit by a car

shelter near

or getting in a cat fight-is

Be Diligent At The Doc

most likely to happen. En

Have your cat spayed or

tice her back to the house

neutered to avoid preg nancy and contact with undomesticated cats who are likely to be unvacci nated and receive no vet-

Feral cats can transfer viruses to your house cat"

by scheduling dinner an hour before dusk. Crea tures of habit, cats will re turn for food.

Monitor Her Meals

ermary care. •

Visit the vet every 6 months to catch and

Keep food inside. An outdoor dish can at

treat issues such as fleas, internal para

tract bugs, strays, and predators. Serving

sites, or other illnesses that might arise

indoors also lets you watch her intake.

from time spent outdoors.

Leave extra water outdoors, and change

Double-check v a c c i n a t i o n s .

Certain

viruses, such as feline leukemia virus

it daily. During the winter, make sure it doesn't freeze.

(FeLV) and feline immunodeficiency virus (FIV), are more common among

House Rules

feral cats and can be transferred if your

B e alert for cat scratch disease, also

pet comes into contact with them.

known as bartonellosis-one of a handful

Be extra vigilant about flea protec

of feline ailments that can cause flulike

tion. Feral cats often carry parasites.

symptoms in people exposed via a scratch

spot

or bite. If you notice changes in her eat

treatment can help protect your pet and

ing or drinking routine, it may mean you

your family.

both need medical attention.

vet-recommended

monthly

Clean her paws with a pet-approved

Help At Home Base

grooming wipe, available at pet stores.

Give your cat constant access to the

And wipe down countertops, chairs, and

house by installing a cat door. New mod

any surface on which she walks-cats can

els have owner-controlled locks as well

bring in more dirt than a dog.

128

MARCH 2012

/fJVlSit our pet heaHh center: prevention.comlpets.

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Prevention (lSSN 0032·8006) is published monthly by Rodale Inc. Vol. 64. Number 3. Office of publication is 400 S. 10th St.. Emmaus. PA 18098-0099: (610) 967-5171, Copyright 2012 by Rodale Inc. Periodicals postage paid at Emmaus, PA, and at additional mailing offices, Postmaster (US): Send address changes to Prevention, PO Box 5886. Harlan. IA 51593-1386, In Canada: Postage paid at Gateway, Mississauga. Ontario. Canada Post Publication Mail Agreement Number 40063752.

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132

MARCH

2012 · PREVENTION

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PREVENTION

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