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J U L /A U G 2021

RE A L W E L L N ESS

Simone Biles T H E O LY M P I A N SOARS TO NEW HEIGHTS

WHY YOU NEED TO WORK OUT YOUR BRAIN

FUEL UP! DELICIOUS MEALS FOR STRENGTH & STAMINA

HOW GUT HEALTH IMPACTS YOUR WEIGHT

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HE ALTH .COM

The Future of Fitness 12 Change-Makers Who Are Rewriting The Rules

With 75% less fat*, it’s the lightest fried chicken we’ve ever made. tyson.com

JULY/AUGUST 2021

Features 82

SIMONE .

As the gymnast gears up for the Olympics this year, she gives us an inside peek at what it really takes to win gold.

THE FUTURE OF FITNESS

Seven thought leaders talk about diversity and inclusion in the fitness industry— examining where we are, and where we need to be.

P OW E R P L AT E S

Maximize your strength, stamina, and muscle gains with delicious meals built to fuel you.

O N T H E C O V E R & T H I S PA G E : P H O T O G R A P H S B Y A B + D M F O R T H E O N L Y A G E N C Y

Styling by Jason Rembert; hair by Ben Skervin at Tracey Mattingly using Garnier Fructis; makeup by Rebecca Restrepo at Tracey Mattingly using Giorgio Armani Beauty To get Simone’s radiant look, try these SK-II skin-care products: Pitera Essence, Skinpower Essence, and Skinpower Cream; sk-ii.com. For Simone’s hair, try these Pantene Gold Series products: Hydrating Butter Cream and Intense Hydrating Oil; at mass retailers. Top: Angel Chen; Ultimate Bra and Salutation Stash Pocket II 5" Short: Athleta

contents

B E AU T Y 15 62

H O L D T H E H E AT

Tips for getting air-dried hair to look pretty and polished. 23 YO U R S K I N O N … ENDORPHINS

The feel-good hormones that make you and your skin happy. 25 FRESH FINDS

Smell sweet all summer with our editor-picked deodorants. 71

BO DY + M I N D 33 HEARTS OF GOLD

Olympic and Paralympic athletes share how they prep for Tokyo. 38

55 BUGS AND BMI

Is your gut microbiome influencing your weight?

FOOD 57 THE NEW CHICKEN SAL ADS

Healthy, flavorful takes on a summer classic. 62 P OW E R E D BY P L A N T S

How plant-based eating can level up your workouts. 66 N O M E AT N E C E S S A RY

The latest crop of veggie burgers will fit right in at the cookout.

F L A R E FAC T O RS

Dermatologists explain what causes rosacea and how to treat it.

LIFE

J OY R I D E

K N OW YO U R K N E E S 94

Some surprising facts about keeping this complex joint healthy. 44 SEQUENCING FOR CLUES

Genetic testing may play an important role in breast cancer treatment. 48 LUXE LIFE C H A N G E RS

Products that make managing menopause symptoms a little easier. 50 15

71 A guide for turning your casual bike rides into a full fitness regimen. 78 THE HEALING TOUCH

When physical rehab is right for your pet. 80 TRAINING FOR YO U R B R A I N

To stay sharp, you need to exercise your mind as well as your body.

I N E V E RY IS S U E

OUR DOC WILL S E E YO U N OW

Dr. Raj has advice on vitamin D, kidney stones, and finding a physician you trust.

FROM THE EDITOR

THE SHARE

102 H E A LT H ’ S A DV I S O RY B OA R D

104 W H AT I K N OW N OW: DA S C H A P O L A N C O

44 Find our easy and delicious recipes (page 94) on Cozi, a free Meredith Corporation app that lets you save meal ideas, then design menus and build grocery lists. Bonus: Your whole family can access and update the lists (as well as activity schedules and to-dos) across multiple devices, so everyone stays on the same page. Download Cozi on iTunes and Google Play.

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FROM THE EDITOR

On the Move

Amy Conway,

EDITOR IN CHIEF

amy.b.conway

J U LY/AU G U S T 2 0 2 1

H E A LT H . C O M

My Go-To Gear Here are a few items in my regular rotation for working out at home: 1 . OV E RS I Z E M AT

You can really stretch out on this 6- by 4-foot mat when doing yoga, but I also use it for barefoot cardio and virtual bootcamp classes, as it provides cushion and room to move. Yo Gorilla Premium Large Yoga Mat, $130; gorillamats.com

2 . FA B R I C B O O T Y BA N D

A band around your ankles, calves, or thighs helps activate muscles when you’re doing exercises such as glute bridges. The fabric ones won’t roll up like the latex versions. And if your band has a cute pattern, squats are just more fun! Uppper Resistance Band, $18; uppper.com

3. SUPERIOR S L I D E RS

Some sliders drag or slip out from under your feet. These are simple, smooth-moving, and comfortable (except for the burn in your legs as you use them). SKLZ Court Slidez, $25; sklz.implus.com

4 . M U LT I TA S K I N G BENCH Use this good-looking adjustable bench for lifting weights, doing dips and step-ups, and more (like propping up your computer so you can watch a workout— or stream a show). Reebok Deck, $138.40; amazon.com

Conway; Mei Tao; product images courtesy of manufacturers

A friend of mine says, by way of motivation, “The only bad workout is the one you didn’t do.” No matter how you get moving, don’t you finish feeling good? And of course there are the many significant benefits: Exercise reduces the risk of disease, eases stress and anxiety, aids in weight management, makes your bones and muscles stronger, and helps you live longer and better. A study this spring even showed that if you develop COVID, having had a regular exercise habit may lessen your risk of becoming seriously ill or requiring a hospital stay. The current government guidelines suggest that adults do 150 minutes of moderate exercise (like walking briskly) or 75 minutes of vigorous exercise (like jogging) a week. But experts often boil it down to this: Just move. This resonated for me over the past year. I love to start my day with exercise, but while working from home during the pandemic, I would follow it up with just sitting for hours on end. Eventually, I started paying attention to my Apple Watch when it tells me to stand, so I do a few laps around my living room every hour, and I try to squeeze in a quick dog walk later in the day. It all adds up! And, ultimately, the best exercise is the type that you enjoy—so you’ll keep doing it.

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Styling by Rebecca Bartoshesky for Hello Artists

These bright KBs come in six weight options and colors! ($33 and up; target.com)

P H O T O G R A P H BY T E D + C H E L S E A C AVA N AU G H

M U S T- H A V E S

training. There’s a ton you can do with it, but first, let’s get the basic swing right—a true total-body move that targets your arms, shoulders, and back, and basically works every muscle. Start by creating tension and engaging muscles before you pick up the kettlebell, says Venus Lau, CPT, a fitness trainer in Los Angeles. In a hinge position, with the kettlebell 12 to 18 inches in front of you, engage your hamstrings and glutes. Ground your feet as if the floor was pushing back at you, tilt back the kettlebell, and then grip the handle with both hands. Swing the kettlebell back through your legs and then upwards directly in front of you. “At the top of the swing, drive your feet into the floor; engage your quads, glutes, and core like a trifecta of power,” Lau says. Ready for more? Aim your phone’s camera at the smart code for a kettlebell workout.

TRENDS

FULL SWING The kettlebell is a triple threat, combining strength, cardio, and flexibility

NEWS

DEFINITION, PLEASE

Courtesy of King

Why is my arm so sore?

Getting vaccinated— for COVID-19, the flu, or any infectious disease—is usually accompanied by a few side effects. The main one? Arm soreness. “Getting a sore arm is common after any injection because the injection itself causes local trauma” to the muscle, explains Amesh A. Adalja, MD, infectious disease expert and senior scholar at Johns Hopkins Center for Health Security. “Immune cells travel to the site of injection and trigger inflammation that adds to the soreness.” It should only last a couple of days, but reactions can vary based on your physiology, Dr. Adalja says. OTC meds like acetaminophen or ibuprofen can provide pain relief. Using or exercising your arm and applying a cold, wet washcloth can also help, per the CDC. Swelling or redness, however, requires a consult with a health care provider, says Dr. Adalja.

Q+A

3 Questions for Regina King The actor and Vaseline brand partner talks skin-care disparities in the Black and Brown communities. What are common myths about Black skin that you heard growing up? That we can’t get, or it’s very rare for a Black person to get, skin cancer. That’s a big one that’s not true. There’s also a lot of misinformation about the treatment of keloids. How do you navigate getting adequate care as a Black woman? I’ve prioritized finding Black doctors or doctors of color. When I became an adult and had to find my own doctors, whenever I would look for a referral from someone who was Black, either they didn’t have a regular doctor or the referral was always a white doctor. And when I went to see those doctors, I found there was a disconnect, as though they did not understand my history or specific needs. But when I went to Black doctors or physicians of color, I felt like I was being cared for, not just physically, but spiritually. I’m not saying that you’re supposed to be going to your general practitioner looking for a spiritual experience, but you should feel that your spirit is safe.

How do you hope to close some of those care gaps? I hope that my partnership with Vaseline’s Equitable Skincare for All campaign [an initiative with health care organizations like Hued, Medscape, and Direct Relief that provides educational resources and tools to better treat, diagnose, and care for skin of color] can help. I hope that we will be able to educate deeply, so that dermatology programs will make additions to their curriculum where students learn about skin differences. And I hope that, on a smaller scale, it will encourage us all to take the time to pay attention to our own skin.

H E A LT H . C O M

Dry Drinks

Parting Shot

For some, the pandemic led to an increase in imbibing; for others, the break from habitual social drinking sped up a growing trend of going alcohol-free, says Lorelei Bandrovschi, the founder of the booze-free Listen Bar in New York City. Alcohol-free spirits, some of which reference classic ones like whiskey or gin, may follow traditional distillation methods, or be produced using newer techniques, she says. Ready to give dry drinks a try? Start with a simple swap for a familiar spirit, like using Ritual Tequila Alternative in a margarita. Or shake up something like Eva’s Spritz, a blend of rhubarb and botanicals from For Bitter for Worse, and enjoy as is.

THE SHARE

ASK THE PRO

J U LY/AU G U S T 2 0 2 1

DEFINITION, PLEASE

Courtesy of King

Why is my arm so sore?

Q+A

H E A LT H . C O M

Dry Drinks

Parting Shot

THE SHARE

ASK THE PRO

J U LY/AU G U S T 2 0 2 1

THE SHARE

GO GREEN

MINIMIZE YOUR BEAUTY FOOTPRINT 1

Incorporate these easy eco-friendly tips into your life to lessen wasteful beauty habits, courtesy of Ashlee Piper, eco-lifestyle expert and author of Give a Sh*t: Do Good. Live Better. Save the Planet.

Look into programs and companies that will recycle empties, like TerraCycle.

5 ON OUR RADAR

Best of New Bras

3 Replace your disposable razor with a much-longerlife safety razor and some stainless steel blades (they’ll likely outlast you).

4 If there’s a product you love that you can’t find an eco-forward replacement for, write the company about what you’d like to see from them.

1. Lululemon All Powered Up Bra ($88; lululemon.com) “If you have a larger chest, this bra provides full coverage and security. After a tough cardio session, I finished with zero sweat stains, thanks to the quick-drying and sweatwicking material. The adjustable racerback straps and hook-and-eye closure also make for a customizable fit.” —Alexis Jones, senior editor

testing the latest and greatest activewear, and I rarely find a sports bra that is both buttery soft and supportive enough for my Barry’s Bootcamp HIIT-style workout. The Elevation Bra checks all the boxes. The double-strap back adds extra support without digging into your skin, and the material is so comfy, you could sleep in it!” —Vanessa L. Powell, market editor at large

5. Gymshark Open Back Training Sports Bra ($40; gymshark.com) The bra held tight during a moderate run on the treadmill and stayed snugly in place during a mix of dumbbell and body-weight exercises. I particularly liked the racerback design that felt like it was gently pulling me upright for better posture throughout the workout.” —Hannah Harper, assistant editor

2. Bandier All Access Front Row Bra ($68; bandier.com) “I find most sports bras too tight, too loose, too thick, or too thin. But after trying this bra, I found a winner. I put it through a 45-minute Peloton arms-andintervals ride and a four-mile run, with a wash in between. The lightweight material wicked sweat and kept the girls supported. Plus, no pilling or shrinking post-wash!” —Anneke Knot, assistant beauty editor

4. Fabletics Trinity High Impact Sports Bra ($49.95; fabletics.com) “This is my new favorite sports bra! As a nursing mom with occasionally swollen and sore boobs, I really appreciate how supportive it is without feeling constrictive. The wide underband is just the right amount of snug (no digging or chafing). I love the racerback and high neck, too. But the coolest feature, IMO: the three overlapping pockets in the back, where I stow my phone, key, and cash for postrun iced coffees.” —Catherine DiBenedetto, features director

6. Betts Fit Bounce Free Sports Bra ($99; bettsfit .com) “I admit, I was skeptical about a bra that has a fourplus-minute how-to video! But I’m always looking for a supportive bra. The Betts Fit turned out to be easier to put on than a pull-on sports bra. It’s customizable at the bust, band, and shoulders (those options are what the video explains) and comes in sizes 32C to 38F. The design offers compression and encapsulation, and it really lives up to its name: Bounce Free!” —Amy Conway, editor in chief

3. Vuori Elevation Bra ($58; vuoriclothing.com) “As a market editor, I am constantly

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H E A LT H . C O M

Product images courtesy of manufacturers

Health editors are raving about these superlative sports bras:

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Money Moves “Every woman needs to know what it feels like to wield economic power,” Rachel Rodgers writes in her new book, We Should All Be Millionaires. According to her, becoming a millionaire isn’t only doable (the CEO, attorney, and mother of four did it herself!), but necessary. “That’s how we make change. That’s how we serve our children. That’s how we serve the world.” The road to seven figures starts with small choices you make every day, Rodgers says. In the book, she calls them Million Dollar Decisions (MDD) versus Broke Ass Decisions (BAD). The latter steals your time and energy, eliminating options, while the former creates time and energy, and allows you to feel strong, secure, and free. This snippet from Rodgers’ book will help you turn your decisions around and prioritize wealth and well-being. BAD Your boss compliments you

and says you did excellent work, and you tell them it was a team effort, even though it wasn’t, downplaying your work. MDD You say thank-you and add it to your list of receipts for your upcoming salary negotiation. BAD A friend owes you money,

but you don’t ask for it back even though she tells you she just booked an expensive vacation. MDD No one owes you because you have a policy not to lend money. You either give it away or don’t because it’s clearer that way. For more tips like these, check out We Should All Be Millionaires (HarperCollins Leadership; $30).

EMILY KLUEH, MSW, LMSW The former Team USA swimmer is headed to Tokyo as a mental health officer for the U.S. Olympic and Paralympic Committee, helping elite athletes care for their minds as well as they care for their bodies. Why did you become a mental health officer? When I was an athlete, I struggled a lot with anxiety, body image, disordered eating patterns, and confidence. And all of those things affected my performance, the way I viewed myself socially, and how I interacted with people. When I started seeing a therapist, we worked on building confidence in who I was. That was really the turning point for my sport career. It gave me a belief system in myself, which is what I needed. We often forget that athletes have their own internal struggles. There’s a lot of failure. And sometimes those get overlooked in the process of being great and working toward success. Being somebody who’s been in that position, I wanted to be a resource for those who feel similarly. Are you excited to work with Paralympians? Yes, there are two mental health officers going to the Olympics and two to the Paralympics. I’m going to

the Paralympics. I find the resiliency and strength in what Paralympic athletes are able to do and overcome and the tenacity that they have really admirable. I’m really looking forward to working with them. So what does your job entail? If an athlete doesn’t perform the way they want to and they’re experiencing failure or hardship, mental health officers serve as an external source that they can talk to in that moment. If there are any crisis situations that arise while at the Games, we’re the first point of contact. I also work with athletes to manage what’s called post-Olympic drop, or post-Olympic depression. It’s pretty common because so often we identify ourselves as our sport instead of more than our sport. And at any type of major championship, that’s intensified significantly. My job is to help the athletes move forward in their lives after the Games end. How has the pandemic changed the role you’ll play in helping the

athletes at the Paralympics? This year is going to be different because there won’t just be disappointment in a performance, but also with COVID, we don’t know if families are going to be able to go. So we have to be that support system. There’s a lot of unpredictability and things we can’t really plan for. What’s your favorite initiative that you’ve worked on since joining the team? We’re currently working on a mental health registry. This would provide a broad network of mental health professionals that athletes can utilize across all 50 states. So our athletes can connect with somebody in the state where they train and get the immediate support and care that they need to continue training at a high level. We have lots of athletes who struggle with mental illness. But that doesn’t have to take them out of their sport; it doesn’t have to take them away from what they’re trying to accomplish.

Money: ansonsaw/Getty Images; Klueh courtesy of Klueh

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NEW HABITS

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MAKEUP

SKIN CARE

SCORE S O F T WAV E S Skip towel-drying and apply a styling cream to soaking strands— the water dilutes the product for crunchfree definition.

Instead of fighting your natural texture, enhance and embrace it! We tapped four celebrity stylists for their top tips on how to ditch the tools and air-dry your hair. BY A N N E K E K N O T

I N N O VAT I O N S

Sarah Krick/Gallery Stock

HOLD THE HEAT

Wavy

Without a little help, waves can dry lopsided or fuzzy. To coax out those ripples, try this technique from celebrity hairstylist Bridget Brager (and use the smart code below for a video of the technique!): Rake mousse through damp strands and part hair. Place an old silk scarf across the top of your head, with ends down by your ears. Secure scarf at the crown with a hair clip. Working away from your face, wrap sections of hair around scarf, picking up hair as you go. Secure the ends with a scrunchie. “This method allows you to control your end result— wrap hair tighter for more of a curl or looser for a dragged-out wave,” says Brager. Wait until hair is dry (you can even sleep on it) to undo. If you have shorter strands, “comb a golf-ball-size amount of mousse through damp hair. Beginning at your temple, slide in a duckbill clip horizontally, dragging strands off the hairline by about half an inch. Grab another clip, move an inch down, and repeat. Continue down the lengths of your hair,” advises Brager. Let dry.

UP HAIR’S H Y D R AT I O N “The number one way to get the best air-dried style, regardless of your length or texture, is to add hydration. The more moisturized your hair is, the less frizz you will see. Plus, more hydration means more shine and manageability,” says Brager.

Your Air-Dry Arsenal

Ouai Air Dry Foam ($28; sephora.com) Comb a few pumps of this cloudlike foam through damp hair for touchable waves. Function of Beauty Wavy Hair Shampoo and Conditioner ($10 each; target.com) This combo strengthens hair and increases its elasticity. And it smells like freshly picked peaches! Kristin Ess Setting Clips ($10 for 4; target.com) For a quick, coolgirl look, “Use crease-free clips to pin front pieces next to ears. Let dry for a natural-looking bend,” says Brager.

WAT C H & LEARN

Aim your phone’s camera at the smart code to watch our beauty editor do the silk-scarf technique described above!

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H E A LT H . C O M

YO U R TE X T U RE :

Straight

“Straight hair is a great canvas to play around with,” says Lacy Redway, celebrity hairstylist and Unilever global hair-care brand ambassador. For a face-framing bend, “apply leave-in conditioner to damp hair, twist your hair up into a bun, then use a scrunchie to secure while it air-dries.” The scrunchie manipulates your strand’s shape without creating unwanted kinks. The tighter the twist, the more pronounced the waves. If you typically rely on your blow-dryer or curling iron for extra volume, try this heatfree trick instead: “Loosely part towel-dried hair on the opposite side of your natural part; secure it with a clip. Once dry, remove the clip, flip back to your natural part, and massage the roots to get a lot more volume,” says Brager.

Your Air-Dry Arsenal

Redken Volume Injection Shampoo and Conditioner ($23 each; ulta.com) Formulated with filloxane, which penetrates and swells hair’s diameter, this dynamic duo lifts strands without teasing or tools. It’s a 10 Miracle Leave-In ($19; itsa10haircare.com) The weightless formula conditions hair without leaving greasy roots. Spritz onto damp strands for a more polished, flyaway-free style. Zero Fuss Spray Wax ($10; sallybeauty.com) “If you’re looking for more body, spritz a texturizing spray into hair from roots to ends, massage in, and scrunch up,” says Brager.

Woman: Ondrea Barbe/Trunk Archive; product images courtesy of manufacturers

BEAUTY INSIDER TIPS

YO U R TE X T U RE :

LOOKS INCREDIBLE ON YOU

Power through the day with Depend® Dryshield™ Technology designed to keep you dry and comfortable.

Get a coupon at Depend.com

THE ONLY THING STRONGER THAN US, IS YOU.™ †

Purchase by 3/31/22. Redeem within 30 days of purchase. See Depend.com/guarantee for details. *™Trademarks of Kimberly-Clark Worldwide, Inc. or affiliates. ©KCWW

YO U R TE X T U RE :

Coily

The key to defined, gorgeous coils is moisture, moisture, moisture. Properly hydrated hair begins on wash day: After coating your curls in conditioner, detangle them with your fingers before rinsing. On days that you don’t have time for twisting or braiding, section hair off (this ensures each strand gets a drink) and begin applying your favorite curl cream or leave-in conditioner— now is not the time to be stingy— then let air-dry. If some areas look flat, wrap strands around your finger to enhance their shape. For an easy way to add some extra oomph, Redway suggests using pin-curl clips at the roots to increase volume while your hair dries. “Once dry, gently spread the curl open with your fingers to encourage volume and bounce,” recommends Brager. Pro tip: Fill up a spray bottle with water and mist sections as you go. Wet hair absorbs product much quicker than dry.

Dark & Lovely Hair Hydrator ($7; at mass retailers) Avocado oil, aloe, and rice water complex take care of your curls. After washing, spritz on this leave-in as a primer, or use throughout the week to refresh your style well after wash day. Emerge It’s Knot Happening Sulfate Free Shampoo and High Key Smooth Conditioner ($7 each; target.com) Knots have met their match. The almond-milk-rich shampoo and conditioner duo gently cleanses and conditions for tangle-free tresses. Nexxus Curl Define Ultra-8 Pre-Wash Treatment ($15; cvs.com) “Before any twist-outs, braid-outs, or protective styles, apply this deep-conditioning treatment to soften your strands and cause less breakage,” recommends Redway.

“My biggest tip for eliminating frizz is to limit how much you touch your hair when it’s drying. Too much manipulation causes unnecessary friction, a.k.a. frizz,” says T3 celebrity stylist David Lopez.

YO U R TE X T U RE :

Curly

“The prep work you put into your curls will enhance overall results once hair dries,” says Redway. Look for sulfate-free, hydrating shampoo and conditioner formulas that will protect and pamper. To add definition, keep a curl cream handy. “Massage it into your curls before letting them air-dry. Wrap curls around your fingers to help the curl pattern form,” advises Redway. To speed up dry time after product application, use a microfiber towel (an old cotton T-shirt works too) and scrunch up to your scalp. Not only does this clump curls together, but it also pulls out excess water without creating fuzziness. 18

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H E A LT H . C O M

Your Air-Dry Arsenal

Living Proof Curl Shampoo and Conditioner ($32 each; livingproof.com) With a gentle cleansing shampoo and a deeply hydrating conditioner, this powerful pair starts defining your curls in the shower. John Frieda Frizz Ease Dream Curls Curl Defining Cream Oil ($10; at mass retailers) This multitasking twofer combines the benefits of an oil (hydration, shine, slip, the list goes on) with the absorption of a cream. Aquis Copper Sure Rapid Dry Hair Wrap ($35; aquis.com) Terry cloth bath towels cause friction when used to dry hair. This velvety soft hair wrap lays down the cuticle and speeds up dry time by 50 percent.

(This page) Woman: Kayla Varley/August Images; product images courtesy of manufacturers; (opposite page) Joy Wong/@thelicensingproject

Your Air-Dry Arsenal

GO HANDS-FREE

BEAUTY INSIDER TIPS

BRING ON THE VA -VA -VO O M “Once hair is dry, your curls will expand. Use a hair pick at the roots to help achieve curls that defy gravity,” says celebrity hairstylist Kendall Dorsey.

H E A LT H . C O M

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THE MORE YOU UNDERSTAND HER WORLD, THE MORE POSSIBILITIES YOU SEE. For Julia’s family, early screening for autism made a lifetime of difference. Find out more at ScreenForAutism.org

BEAUTY SKIN SCIENCE

YOUR SKIN ON… ENDORPHINS When you’re in the middle of a sweat sesh (or great sex!), your brain releases feel-good hormones that make you and your skin happy. Here’s how it works. BY L I S A D E S A N T I S

Chile peppers: Marcelo De La Torre/EyeEm/Getty Images; woman: Christine Kreiselmaier/Trunk Archive; product images courtesy of manufacturers

What are they—and how are they triggered? Scientifically speaking, “endorphins are neurochemical polypeptides that your body releases to amplify pleasure and diminish pain,” says Sheila Farhang, MD, a dermatologist and founder of Avant Dermatology & Aesthetics in Oro Valley, Arizona. Simply put, your brain signals your body to release these happy hormones after experiencing something exciting or relaxing—really, anything that puts you in a good mood, passive or active, can get them going. Endorphins can also be released in times of distress, adds Dr. Farhang. In those situations, the body uses the hormones as a defense mechanism, since they help to alleviate discomfort, too.

Vitruvi Organic Sweet Orange Essential Oil “The chemical components in essential oil bind with receptors in the brain’s limbic system [responsible for memory and emotions] and can trigger an endorphin release,” says Nicola Elliott, an aromatherapist and founder of Neom, a natural-fragrance brand that’s known for its mood-boosting candles and skin care. Add a few drops of this zesty coldpressed essential oil to your diffuser for a brightened mood and clearer mind. ($13; vitruvi.com)

How Circulation Plays a Role Since blood flow encourages an endorphin release and a generally healthy complexion, experts recommend incorporating massage techniques into your beauty routine too.

Spicy foods (like chile peppers and their heatbringing capsaicin) trick the body into thinking it’s in pain. The reaction? Endorphins to the rescue.

ENDORPHINBOOSTING ACTIVITIES*

WTHN Face Cupping Kit Any facial massage helps to boost circulation, but these suction cups up the ante by relieving muscle tension, especially in the jaw. You’re left feeling and looking better after a few passes. ($50 for 2; wthn.com)

• Exercising • Having sex • Meditating • Getting a massage • Smelling essential oils • Eating dark chocolate and chile peppers • Drinking wine • Laughing • Using infrared devices • Cryotherapy

THEIR EFFECT ON YOUR SKIN The mind-body connection has more of an impact on skin than you might think, says Jodelyn “Jode” Castillo, master esthetician at the Spa at Equinox in New York City. She explains the domino effect: Endorphins can lead to a decrease in the stress hormone, cortisol. Cortisol breaks down collagen—the protein that keeps your skin elastic, supple, and firm. So less cortisol and more endorphins can ward off dullness, wrinkles, inflammation, and acne flare-ups. Sakara Nootropic Chocolates Not only do these morsels pack lots of cacao—the flavonoids in cacao trigger endorphin release—but they’re also laced with adaptogens and caffeine that help enhance focus and encourage allover good vibes. ($45; sakara.com)

*The amount of endorphins released varies, so pay attention to what feels good and go with it.

H E A LT H . C O M

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Courtesy of Oakley

HEARTS OF GOLD

Olympic and Paralympic hopefuls detail the hundreds of hours of work they’ve put in— mind, body, and soul—to prepare for Tokyo. AS TOLD TO ALEXIS JONES

EXPERT ADVICE

FITNESS

W E L L- B E I N G

Paralympian Oksana Masters, shown road cycling

MIND

+ BODY

Oksana Masters B I AT H L O N , C R O S S - C O U N T R Y S K I I N G & R O A D C YC L I N G

REAL-LIFE STRONG

THE 31-YEAR-OLD Paralympian was

adopted from a Ukrainian orphanage at the age of 7. The first time she ever heard of the Paralympics was in 2008, when the director of her rowing club in Louisville, Kentucky, told her that she had the potential to win big. And that she did—earning a bronze medal in rowing at London’s 2012 Paralympics, and then going on to master three other sports: biathlon, cross-country skiing, and road cycling. After placing fourth and fifth in cycling events in the 2016 Rio Games, Masters says she has “unfinished business.” What’s your workout schedule like? It consists of a whole lot of coffee— from 5:30 in the morning until 9 o’clock at night. I’m training for both Tokyo (Summer 2021) and Beijing (Winter 2022). I’m doing morning sessions of an hour and a half to two and a half hours of cross-country skiing or biathlon. And then I ride my bike for two to four hours. As we get closer to Tokyo, I’ll only do skiing workouts two to three times a week and bike twice a day.

What do you do to train your mind? I see a sports psychologist for sleep training, and I use the Headspace app a lot. I love the cartoons, and when I injured my elbow, they had great tips on there for recovery. Do you have any sort of rituals or mantras? The morning of a race, I try to center myself with the things I can control. For me, that’s the ritual of coffee making. Grinding my coffee, making it AeroPress style, and taking the time for it—not rushing it—is really important to me. Then when it’s race time, at every start line when the clock is ticking down from red to green, there’s a five-second countdown. And I breathe in slowly and tell myself, “I am,” and then I breathe out and say, “strong.” That’s my biggest weakness—sometimes I’m just not confident in myself. I use those last few seconds for affirmation. 34

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H E A LT H . C O M

Morgan Hurd GY M N A S T

AT JUST 19 YEARS OLD, Delaware’s

Morgan Hurd is already a six-time gold medalist across several national and international competitions. After Tokyo, Hurd could become a household name. How have you been preparing for the Olympics? I wake up at 7 a.m. Monday, Wednesday, and Friday, I work out for six hours. Tuesday and Thursday, I work out four and a half hours. I’ve been learning new, more challenging skills. I’m hoping to add a Nabieva [a release move that catapults the gymnast over the high bar] onto my bar routine! Who do you see as your biggest competition? It’s hard to say just a few, especially when gymnastics is a sport where it’s really about whoever has the better day. It’s also subjective and up to what the judges see and what they like. How do you stay motivated? I just try to remember my goals and how far I’ve

come. I want to be able to end this year, however it ends, with no regrets. Are there any rituals you do before you hit the mat or beam? Before I compete, I close my eyes and walk, putting one foot in front of the other like I’m on the beam to kind of square myself off. I don’t know how I developed it, but now I just have to do it. I also have a script that I say to myself before each event, but that’s top secret. What do you do to treat yourself? I love boba. I’ll get matcha milk tea with extra pearls every Friday as a reward for making it through my week. How has your relationship with the sport changed since the pandemic? I feel like I’m more in tune with myself. I can pinpoint what’s wrong and how I should fix it because I’ve been able to spend so much time with myself. You and other potential Olympic newbies have been called the future of gymnastics. Any thoughts? It’s such a bizarre concept and one that I would have never imagined myself, but I’m nonetheless honored to take it on.

USA Gymnastics/Allison Cheng

How do you fuel your body? I’ll start the morning with my sports drinks and toast. Then, after the first workout, my boyfriend, Aaron (who’s also a Paralympic athlete), will make rice bowls. We’ll add kimchi, fried egg, and bacon or turkey sausage. I’ll have a protein shake with that too. And then sometimes I have to fuel while I work out. The bike rides can be four hours long. So I usually have a backpack filled with two liters of water, a sports drink, and pickle shots.

Courtesy of Oakley

HEARTS OF GOLD

Olympic and Paralympic hopefuls detail the hundreds of hours of work they’ve put in— mind, body, and soul—to prepare for Tokyo. AS TOLD TO ALEXIS JONES

EXPERT ADVICE

FITNESS

W E L L- B E I N G

Paralympian Oksana Masters, shown road cycling

MIND

+ BODY

Oksana Masters B I AT H L O N , C R O S S - C O U N T R Y S K I I N G & R O A D C YC L I N G

REAL-LIFE STRONG

THE 31-YEAR-OLD Paralympian was

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H E A LT H . C O M

Morgan Hurd GY M N A S T

AT JUST 19 YEARS OLD, Delaware’s

USA Gymnastics/Allison Cheng

For adults with type 2 diabetes (T2D), along with diet and exercise, once-daily RYBELSUS® can help lower blood sugar

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Read this Medication Guide before you start using RYBELSUS and each time you get a refill. There may be new information. This information does not take the place of talking to your healthcare provider about your medical condition or your treatment. What is the most important information I should know about RYBELSUS®? RYBELSUS® may cause serious side effects, including: • Possible thyroid tumors, including cancer. Tell your healthcare provider if you get a lump or swelling in your neck, hoarseness, trouble swallowing, or shortness of breath. These may be symptoms of thyroid cancer. In studies with rodents, RYBELSUS® and medicines that work like RYBELSUS® caused thyroid tumors, including thyroid cancer. It is not known if RYBELSUS® will cause thyroid tumors or a type of thyroid cancer called medullary thyroid carcinoma (MTC) in people. • Do not use RYBELSUS® if you or any of your family have ever had a type of thyroid cancer called medullary thyroid carcinoma (MTC), or if you have an endocrine system condition called Multiple Endocrine Neoplasia syndrome type 2 (MEN 2). What is RYBELSUS®? RYBELSUS® is a prescription medicine used along with diet and exercise to improve blood sugar (glucose) in adults with type 2 diabetes. • RYBELSUS® is not recommended as the first choice of medicine for treating diabetes. • It is not known if RYBELSUS® can be used in people who have had pancreatitis. • RYBELSUS® is not for use in patients with type 1 diabetes. It is not known if RYBELSUS® is safe and effective for use in children under 18 years of age. Do not use RYBELSUS® if: • you or any of your family have ever had a type of thyroid cancer called medullary thyroid carcinoma (MTC) or if you have an endocrine system condition called Multiple Endocrine Neoplasia syndrome type 2 (MEN 2). • you have had a serious allergic reaction to semaglutide or any of the ingredients in RYBELSUS®. Symptoms of a serious allergic reaction include: swelling of your face, lips, tongue or throat problems breathing or swallowing severe rash or itching fainting or feeling dizzy very rapid heartbeat Before using RYBELSUS®, tell your healthcare provider if you have any other medical conditions, including if you: • have or have had problems with your pancreas or kidneys. • have a history of vision problems related to your diabetes. • are pregnant or plan to become pregnant. It is not known if RYBELSUS® will harm your unborn baby. You should stop using RYBELSUS® 2 months before you plan to become pregnant. Talk to your healthcare provider about the best way to control your blood sugar if you plan to become pregnant or while you are pregnant. • are breastfeeding or plan to breastfeed. Breastfeeding is not recommended during treatment with RYBELSUS®. Tell your healthcare provider about all the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. RYBELSUS® may affect the way some medicines work and some medicines may affect the way RYBELSUS® works. Before using RYBELSUS®, talk to your healthcare provider about low blood sugar and how to manage it. Tell your healthcare provider if you are taking other medicines to treat diabetes, including insulin or sulfonylureas. Know the medicines you take. Keep a list of them to show your healthcare provider and pharmacist when you get a new medicine.

How should I take RYBELSUS®? • Take RYBELSUS® exactly as your healthcare provider tells you to. • Take RYBELSUS® by mouth on an empty stomach when you first wake up. • Take RYBELSUS® with a sip of plain water (no more than 4 ounces). • Do not split, crush or chew. Swallow RYBELSUS® whole. • After 30 minutes, you can eat, drink, or take other oral medicines. • If you miss a dose of RYBELSUS®, skip the missed dose and go back to your regular schedule. What are the possible side effects of RYBELSUS®? RYBELSUS® may cause serious side effects, including: • See “What is the most important information I should know about RYBELSUS®?” • inflammation of your pancreas (pancreatitis). Stop using RYBELSUS® and call your healthcare provider right away if you have severe pain in your stomach area (abdomen) that will not go away, with or without vomiting. You may feel the pain from your abdomen to your back. • changes in vision. Tell your healthcare provider if you have changes in vision during treatment with RYBELSUS®. • low blood sugar (hypoglycemia). Your risk for getting low blood sugar may be higher if you use RYBELSUS® with another medicine that can cause low blood sugar, such as a sulfonylurea or insulin. Signs and symptoms of low blood sugar may include: dizziness or light-headedness blurred vision anxiety, irritability, or mood changes sweating slurred speech hunger confusion or drowsiness shakiness weakness headache fast heartbeat feeling jittery • kidney problems (kidney failure). In people who have kidney problems, diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration) which may cause kidney problems to get worse. It is important for you to drink fluids to help reduce your chance of dehydration. • serious allergic reactions. Stop using RYBELSUS® and get medical help right away, if you have any symptoms of a serious allergic reaction including: swelling of your face, lips, tongue or throat problems breathing or swallowing severe rash or itching fainting or feeling dizzy very rapid heartbeat The most common side effects of RYBELSUS® may include nausea, stomach (abdominal) pain, diarrhea, decreased appetite, vomiting and constipation. Nausea, vomiting and diarrhea are most common when you first start RYBELSUS®. Talk to your healthcare provider about any side effect that bothers you or does not go away. These are not all the possible side effects of RYBELSUS®. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. How should I store RYBELSUS®? • Store RYBELSUS® at room temperature between 68°F and 77°F (20°C to 25°C). • Store in a dry place away from moisture. • Store tablets in the original closed RYBELSUS® bottle until you are ready to take one. Do not store in any other container. • Keep RYBELSUS® and all medicines out of the reach of children. Revised: 04/2021

MIND

+ BODY REAL-LIFE STRONG

Kendra Harrison TR ACK AND FIELD

WHEN KENDRA “KENI” Harrison made

Maja Hitij/Getty Images

it to the state championships in high school in North Carolina, she hadn’t even trained for them. Track and field was just one of her many extracurricular activities, Harrison says. The 28-year-old has since set a world record for the 100 Metres Hurdles. How often do you work out? Six times a week. On Mondays and Fridays, I do 90-minute track workouts. On Tuesdays and Thursdays, I have weight-lifting sessions for an hour in the morning, starting at 6:30 a.m.; then I do a hurdle workout in the afternoon, which can last two to three hours. On Wednesdays and Saturdays, I do a light workout. And on Sundays, I recover. What motivates you? My goals, coach, and family. Having a coach that’s worked

with me for almost 10 years means that I trust him completely and have confidence in what he tells me I can achieve. My family supports me no matter what, in both the high and low times. And my goals—I mean, I always have something to work toward and drive me to be better. What’s the one thing you do right before a race? I always listen to gospel or Christian music. My go-to artists are Kirk Franklin, Tasha Cobbs, Natalie Grant, and Hillsong. Then I’ll write in my journal before I head to the track to get myself mentally prepared. Who is your biggest cheerleader? My oldest sister, Casey. When I was in high school, she encouraged me to focus solely on track and helped me find a private hurdle coach that sparked my interest in the techniques. Now, she helps me take care of all the administrative parts of life outside the track, which allows me

to be 100 percent focused. She’s the most informed nonathlete that I know when it comes to sports. And when you’re surrounded by athletes and live the sport 24/7, it’s nice to have someone outside track and field to talk to. Any mental health practices you do consistently? I really enjoy yoga and meditation to help me de-stress and relieve mental anxiety. I also see a sports psychologist regularly. The mental aspect of competing can be really intimidating at times. Any goals for finishing times in Tokyo? Any time that will get me that gold is the time that I’m going for. On that day and in that race, it’s the finishing place that matters. So as long as I’m the best on that day, I will be satisfied with the time I run.

LEARN MORE Aim your phone’s camera at the smart code to meet more athletes at TeamUSA.org. H E A LT H . C O M

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MIND THE EXPLAINER

BODY

95 percent of rosacea patients knew little or nothing about its symptoms prior to diagnosis. Those symptoms, says Heather Goff, MD, an associate professor of dermatology at UT Southwestern Medical Center in Dallas, typically appear on the cheeks, chin, and forehead, and may include redness and flushing, swollen red bumps or visible blood vessels, burning, skin thickening, and dryness. Clinical studies suggest that women are more than three times as likely to develop rosacea compared with men. It strikes most often between the ages of 30 and 60, and runs in families. While the condition is more common among fairskinned people, those with darker skin can get rosacea too, says New York City dermatologist Elyse M. Love, MD. “Since redness appears differently in darker skin tones, patients are often [misdiagnosed] as having acne or eczema,” she says.

FLARE FACTORS Flushing, little bumps, a burning sensation— these can all be signs of rosacea, a common (and commonly misdiagnosed) condition. We asked derms how to find relief. BY J A N C E E D U N N

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H E A LT H . C O M

when I was in my late 40s, I was having a facial—a rare treat—when suddenly my skin felt like it had burst into flames. As my face grew redder and redder, it began to hurt so much that I cut the facial short and practically ran out of the treatment room. When angry bumps blossomed on my cheeks a few days later, I visited a dermatologist. She confirmed that I had joined the estimated 16 million U.S. adults who have rosacea. I had no idea I was susceptible to this chronic inflammatory skin condition—and I’m not alone. A survey by the National Rosacea Society (NRS) found that a full

ONE AFTERNOON

Known Triggers Experts still don’t know why rosacea develops. According to the American Academy of Dermatology (AAD), people with rosacea appear to have higher levels of an antimicrobial peptide that causes inflammation. Rosacea has also been linked to an overproliferation of a common skin mite called Demodex folliculorum; some scientists theorize that a strain of bacteria living inside the mites prompts the immune system to overreact, bringing on the inflammation. Researchers have also found two genetic variants that may be a factor. Because the origins of rosacea remain a mystery, and everyone’s skin is different, doctors have to rely on a trial-and-error approach to treatment. It helps that environmental triggers for flare-ups are well-documented. They include sunlight, exercise, coffee, chocolate, spicy food, and wine—or as Dr. Goff puts it, “kind of all the pleasurable things in life.” Also on the list: beauty products that contain heavy fragrance or alcohol, and extreme fluctuations in temperature. Think I L L U S T R AT I O N BY A N N E B E N T L E Y

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These intricate joints allow you to crouch, climb, lunge, sprint, and so much more. Understanding a few key facts will help you keep them in tip-top shape. BY H A N N A H H A R P E R

1 Running won’t wreck your joints . It’s long been thought that runners were doomed to get knee arthritis. But a 2018 study in the Journal of Bone and Joint Surgery found that marathoners had less arthritis than folks in the general population. One theory is that the many benefits of running (including improved bone density, muscle development, and body weight maintenance) may protect joints from arthritis, says lead author Danielle Y. Ponzio, MD, an orthopedic surgeon specializing in hip and knee reconstruction at Rothman Orthopaedic Institute in Egg Harbor Township, New Jersey. Indeed, a computer-modeling study published last year in PeerJ suggests a running habit might actually bulk up and strengthen cartilage.

2 Rain might bring on aches. While there isn’t any conclusive research linking sore joints to damp weather, many people report pain flare-ups in their knees (and elsewhere) when it’s wet outside. It’s possible that drops in barometric pressure cause changes in the fluid and tissue inside our joints; if your joint cartilage is damaged, nerve endings in your bones may be more susceptible to irritation from those changes. Another, more straightforward explanation could be that we tend to stay inside when it’s raining—and when we’re not as active as usual, our joints can become more stiff. Whatever the reason for the pain, applying heat or ice and getting some light exercise should help you feel better.

3 Popping sounds? No biggie. That cracking noise your knees make when you squat or stand is called

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crepitus. It’s typically caused by the bursting of tiny air bubbles in the synovial (a.k.a. lubricating) fluid inside the joint, says Daniel Saris, MD, an orthopedic surgeon at the Mayo Clinic in Rochester, Minnesota. “It’s the same as when you crack or pop your fingers,” he explains. Crepitus is completely normal and shouldn’t cause any pain. But if you feel discomfort or notice swelling, check in with your doc; cracking can sometimes be a symptom of a torn meniscus or synovitis, which is a thickening of the inner lining of the knee.

4 You may not have to wait for an artificial knee. In the past, surgeons were hesitant to replace joints in patients under 60. “They might need that knee reconstructed again and again in the future,” explains Dr. Ponzio. But thanks to medical innovations, today’s implants last longer and cause fewer complications, and people in their 40s and 50s are undergoing the game-changing operation. “[We] know that those devices could very well last them most of their lives, if not the rest of their lives.”

H E A LT H . C O M

3X T O 6X YO U R B O DY W E I G H T That’s how many pounds of pressure your knees bear every time you go up stairs. It explains why losing weight is often one of the first recs for knee pain.

5 That twinge could be from your hip. “Sometimes patients come in complaining of knee pain and their knee X-rays and exam are normal,” says Dr. Ponzio. In those cases, the source of the problem may be higher up, she says: “The thigh bone connects the hip and knee, so it’s not uncommon to experience hip pain that travels down the entire femur and presents in your knee.” If there’s no evidence of damage in your knee, ask your orthopedist to take a look at your hip, especially if you’re also experiencing any groin pain or you’ve noticed a change in your stride.

Arthur Belebeau/Trunk Archive

A N AT O M Y L E S S O N

KNOW YOUR KNEES

EAT, DRINK & STILL SHRINK

Break Through Your Weight Loss Plateau With A Morning Shake BY AMBER RIOS

Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”. Last Tuesday work was especially hectic, but I’d booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-tothe-bone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time, so I had to go. He noticed that my set count was down and playfully asked, “Feeling a little tired today?”, as he handed me a bottle from his gym bag. After one sip I figured that there was no way this could be healthy because the creamy chocolate flavor was just too delicious. Still, he’d never risk his reputation. With more than a healthy dose of scepticism I decided to investigate this shake he’d called INVIGOR8. Turns out, it’s a full meal replacement shake, which stunned me because virtually every

other shake I’d researched had tasted chalky, clumpy and packed with hidden “no-no’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes, additives, sugars, preservatives, and hormones. And even though INVIGOR8’s full meal replacement shake cost more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none. Wanting to know more, I reached out to a few of the people who were talking about it on trustworthy fitness forums. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.” “Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.” “I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.” I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to

keep INVIGOR8 free of harmful ingredients. The makers of INVIGOR8 were determined to make the first natural, non-GMO nutritional shake & green superfood. The result is a meal replacement shake that contains 100% grass-fed whey that has a superior nutrient profile to the grain-fed whey found in most shakes, metabolism boosting raw coconut oil, hormone free colostrum to promote a healthy immune system, Omega 3, 6, 9-rich chia and flaxseeds, superfood greens like kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. As a whole-foods nutritionist with a thriving practice I understand the importance of filling my body with the best Mother Nature has to offer. I have always been reluctant to try new products because I was never sure of the impact they would have on my energy, and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned. Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing. A company spokesperson confirmed an exclusive offer for Health readers: if you order this month, you’ll receive $10 off your first order by using promo code “Health” at checkout. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392.

BRCA genes aren’t the only ones that matter. Three percent of women diagnosed with breast cancer have a mutation in a BRCA (an abbreviation for BReast CAncer) gene. These genes play a key role in repairing damaged DNA inside cells; when one of them is altered or missing, you have greater odds of developing cancer. They’ve become fairly well-known, but they are “just the tip of the iceberg,” says Dr. Samadder. For example, a mutation in PALB2 (a partner gene to BRCA2) increases a woman’s breast cancer risk by age 70 to 33 percent if she has no family history, and 58 percent if she does. A 2018 study from the Institute of Cancer Research in London identified more than 100 genes linked to a higher risk of breast cancer. Scientists are still investigating what mutations in these genes mean. Fortunately, our ability to screen for such variants has improved greatly. “Thanks to next-generation gene sequencing, it’s possible to look for mutations in up to 35 genes,” says Thomas Slavin, MD, a senior vice president at precision medicine company Myriad Oncology. The takeaway: Talk to your doctor about a panel that looks beyond BRCA 1 and BRCA 2. You may have to be proactive. Nearly half of all women with a mutation linked to breast cancer don’t get a genetic test, per research published in the Journal of Clinical Oncology. Dr. Samadder faults the qualifying guidelines set by the National Comprehensive Cancer Network, which many clinicians rely on. The criteria are too narrow, he says: A 2020 study he coauthored, involving many types of cancer

Discovering a mutation can lead to better care. As Dr. Samadder reviewed the results of his study, which were recently published in the journal JAMA Oncology, he was especially struck by this finding: Thirty percent of cancer patients who learned that they had a high-risk gene mutation subsequently underwent a change in their treatment plan. “We had several patients start different chemotherapy or immunotherapy medications,” he says. “Others were able to join clinical trials that they other-

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wise wouldn’t have qualified for.” In the past couple of years alone, scientists have discovered a number of therapies that target specific gene mutations. One example is a class of drugs called PARP inhibitors, which are highly effective in women who have metastatic breast cancer caused by a BRCA mutation, says Dr. Samadder.

W O M E N ’ S H E A LT H

can to catch cancer on the early side, or even prevent it altogether.” Here’s what you need to know about the science and the process.

patients, revealed that 51 percent of those with a cancer-related gene mutation wouldn’t have found the abnormality had their doctors followed current testing guidelines. “That’s an enormous missed opportunity,” he says. But awareness of the value of universal genetic testing is growing. The Mayo Clinic is currently taking steps to offer genetic testing to all its cancer patients. And the American Society of Breast Surgeons has issued new guidelines that call for a multi-gene panel for every person who is diagnosed with breast cancer. If your oncologist doesn’t suggest testing, request it, urges Dr. Samadder. And if you must, take the matter into your own hands with an at-home kit; then bring those results to your doctor, he says. (Check out JScreen, which sequences multiple genes tied to breast cancer, and provides counseling to help you understand what the results mean.)

Your family might benefit from your test. After a breast cancer diagnosis, one of the most common questions women ask is “What is the chance my kids will get the same cancer?” Genetic testing can help you figure that out, says Dr. Slavin. If you have an inherited abnormality in your genes, your children and other close relatives may decide to get tested too. (Remember that genetic counselors are available to walk you and your loved ones through this process.) Their doctors may recommend additional screening for cancers that aren’t easily detected on mammograms. “Knowing the hereditary link can help us take aggressive preventive action,” says Dr. Slavin. “Despite how overwhelming all of this can be for you and your family, it’s important to remember that genetic testing is the next big step in cancer treatment and prevention,” says Dr. Samadder. “It can be a game changer for you, and provide hope for the future generation.”

What About Other Cancers? Genetic screening isn’t just helpful for finding and treating breast cancer. Variations in genes can also play a role in many other cancers, including pancreatic, colorectal, lung, bladder, and prostate, says Dr. Samadder. If you have a family history or a diagnosis, talk to your doc about getting tested. H E A LT H . C O M

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These intricate joints allow you to crouch, climb, lunge, sprint, and so much more. Understanding a few key facts will help you keep them in tip-top shape. BY H A N N A H H A R P E R

3 Popping sounds? No biggie. That cracking noise your knees make when you squat or stand is called

J U LY/AU G U S T 2 0 2 1

H E A LT H . C O M

3X T O 6X YO U R B O DY W E I G H T That’s how many pounds of pressure your knees bear every time you go up stairs. It explains why losing weight is often one of the first recs for knee pain.

Arthur Belebeau/Trunk Archive

A N AT O M Y L E S S O N

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Break Through Your Weight Loss Plateau With A Morning Shake BY AMBER RIOS

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SEQUENCING FOR CLUES Experts are calling for all women with breast cancer to get genetic testing— and for more than BRCA genes. That’s because the right treatment may be dictated by DNA. BY M E G H A N R A B B I T T

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LEARNING YOU HAVE

breast cancer thrusts you into a whirlwind of doctor’s appointments, second opinions, and technical lingo, as you map a path forward. In those crucial days after diagnosis, your medical team may add one more complex decision to the mix: genetic testing. It might seem unnecessary. You already have a diagnosis—why does it matter if the disease was caused by a gene mutation? New research offers a compelling answer. If your cancer does, in fact, have a hereditary component, your test results could completely change your treatment plan. Your doctor may be able to target a specific genetic pathway, and that can improve your outcome, explains Niloy Jewel Samadder, MD, director of the high-risk cancer clinic at the Mayo Clinic in Phoenix. The results could also help protect your loved ones, he adds. Should further testing reveal any relatives have the same mutation, “we can do all we I L L U S T R AT I O N BY C H I A R A Z A R M AT I

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can to catch cancer on the early side, or even prevent it altogether.” Here’s what you need to know about the science and the process.

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LUXE LIFE CHANGERS Menopause has definite upsides (adieu, birth control and periods!), but perimenopause often triggers some frustrating symptoms. These products are designed to help you manage the transition. BY J A N C E E D U N N

7 1

6 3 molecules on the market. ($56; cairebeauty.com)

1. Reverse hormonerelated eyelash thinning with Talika Lipocils Platinium, a pair of serums (one for daytime, one for night) that stimulates growth and volume with a five-plant botanical complex and strengthening peptides. ($119; us.look fantastic.com) 2. Slower cell turnover can make it tougher for products to penetrate your skin, but Caire Theorem Serum Boost uses a hyaluronic acid complex with some of the tiniest 48

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intimate wash, formulated by an ob-gyn with clean, gentle ingredients, like mandarin orange blossom oil. ($25; joylux.com)

3. Dryness from “reverse puberty” can affect lips, too. Henné Organics Lip Mask is a cult-favorite remedy for a reason: Credit the hydrating ingredients like sea buck thorn and evening primrose oil. Leave on for half an hour, then gently wipe off. ($37; henneorganics.com)

6. Pause Well-Aging Hot Flash Cooling Mist has amassed a rabid following for its ability to provide instant relief, thanks to extracts of antiinflammatory false daisy and holy basil leaf, as well as menthone glycerin acetal, a frosty menthol derivative. Spray on wrists, the back of your neck, chest, or face. ($39; pause wellaging.com)

4. Sinking estrogen levels slow the growth of your hair, so it may appear thinner and drier than before. Better Not Younger Wake Up Call Volumizing Shampoo leaves locks smooth and shiny with nourishing argan oil, moisture-retaining bamboo, and burdock root extract, which is loaded with essential fatty acids. ($27; better-notyounger.com)

7. S ome research suggests women with a diet high in omega-3s are less likely to have dry eyes—a common symptom of menopause. Ace of Air Mega Me Vegan Omega Biomix capsules contain ahiflower oil, which is thought to be a more bioavailable source of omega-3s than other plant-based options. ($76; aceofair.com)

5. Low estrogen may thin vaginal tissues and make them more prone to irritation. Joylux cleansHER is a pH-balanced, aloe-based

LEARN MORE

Hover your phone’s camera over the smart code to read all about menopause.

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affect blood vessels in rats. They found that the compounds relax the smooth muscles that line blood vessels, and actually dilate arteries. If the compounds function the same way in people, they may loosen up stiff artery walls. That could be one of the key ways sipping tea helps lower blood pressure. If green tea is not your thing, know that black tea also reduces blood pressure, but to a lesser degree. (Black tea is made from fermented leaves that contain fewer antioxidants.) Not a tea drinker? There are also foods that contain compounds that naturally lower blood pressure, including berries, oranges and other citrus fruits, fatty fish, and pumpkin seeds. My doctor recommended that I take vitamin D last winter. Now that it’s summer and I’m outside more often, should I stop taking it?

OUR DOC WILL SEE YOU NOW Get advice on natural ways to lower blood pressure, when to take a vitamin D supplement, finding a physician you trust, and more.

My friend swears tea has helped her manage her hypertension. Is that possible?

Yes, it is. There is good research to back up this heart-healthy perk: Studies have consistently shown that tea can lower high blood pressure. But how it does so has been somewhat unclear. We know that tea—especially green tea—is rich in antioxidants called catechins. This spring, scientists at the University of California, Irvine, and the University of Copenhagen in Denmark examined how these antioxidants

ROSHINI RAJAPAKSA, MD, Health’s medical editor,

is an associate professor of medicine at the NYU School of Medicine and a cofounder of Tula Skincare. 50

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Probably not. Even if you’re getting enough sun exposure right now to synthesize an adequate amount of vitamin D on your own—it only takes about 10 to 15 minutes of direct sunlight on your arms or legs—there’s no harm in sticking with your prescribed dose. For most adults this is between 600 and 2,000 IU a day. While you can technically get too much D (which causes a buildup of calcium in your blood and can lead to symptoms like nausea, vomiting, and weakness), it’s rare, and it won’t happen just because you take your regular supplement in the summertime. Your body is good at regulating how much vitamin D it produces from sunlight. Also, as we age, our natural production of D declines, and our risk of deficiency goes up. That’s especially true if you have darker skin, since pigmented skin doesn’t synthesize as much D. I L L U S T R AT I O N BY V E R Ó N I C A G R E C H

Why do some people develop kidney stones?

Kidney stones are small, crystallized deposits of salt and minerals that resemble tiny pebbles (hence the name). Normally, these salts and minerals are dissolved in your urine. But when there isn’t enough fluid in your urine to dilute them, or there’s a higher than usual amount of the crystal-forming substances, they begin to stick together. If a crystal grows large enough to block the flow of urine, it can cause a lot of pain. Dehydration puts you at risk for kidney stones because it reduces the volume of your urine. If you do develop stones, your doctor will likely recommend drinking three liters of water per day to help them pass through your system, and prevent more stones from forming. Certain conditions, such as inflammatory bowel disease, also make you more prone to stones. Diet can play a role too. People who eat a lot of meat, for example, may have a buildup of uric acid (a by-product of animal-protein digestion) in their urine, which can lead to the formation of uric acid stones in the kidneys. A high-salt diet is another risk factor because it increases the amount of calcium filtering through the kidneys, and that can lead to calcium stones. Eating large amounts of high-oxalate foods—such as spinach, almonds, and raspberries—can be problematic as well. Oxalate binds with calcium to form calcium oxalate stones. When you experience pain in your side or back, or any other symptoms that concern you, contact your doctor. There are a range of treatments for kidney stones, depending on their size.

As a woman of color, I’m trying to find a culturally competent doctor. But where I live, there aren’t many physicians who look like me. Do you have any advice?

The doctor-patient relationship is critical to good medicine. A culturally competent doc is one who understands your cultural, social, and linguistic needs, and how to tailor your care to them.

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What you’re referring to is called “runner’s diarrhea,” and it’s quite common. Doctors aren’t exactly sure why it strikes. But food does move more quickly through the colon when you run, which could bring on, well, runs of the digestive kind. Try solving the problem with a few tweaks to your diet. Limit your fiber intake the day before a run. That means going easy on normally good-for-you foods like whole grains and beans. Also skip your morning coffee and other sources of caffeine, which may stimulate a BM. And avoid eating fatty meals that could trigger gastrointestinal distress. It’s actually a good idea to avoid eating anything at all during the two hours prior to your run. But do drink plenty of water. Weirdly enough, dehydration can also sometimes lead to diarrhea. If you usually fuel up with energy gels, bars, and chews, pay attention to how they make you feel. Some people find these products give them digestive problems. Do you get the urge to “go” early on in your run? If so, do a loop around your neighborhood first. That way you’re close to home if you need to make a quick bathroom stop before you head off on a multimile journey. In a pinch, it’s fine to pop an overthe-counter antidiarrheal medicine. But I don’t recommend using those drugs regularly, since they can end up causing constipation.

There are resources that can help you locate providers of color, such as BDO (blackdoctor.org), which has a searchable directory on its website. I also recommend looking for practices that include health care practitioners of color. That way, even if you’re unable to see a provider of color, you know your MD is committed to working within a community of color. The reality is that it may be impossible to find any doctors of color where you live. Hopefully, you’re able to see a physician who takes your concerns seriously and treats you with respect. But if you are ever treated unfairly by a health care practitioner, please report it to her practice manager, or the hospital or academic institution she’s affiliated with. In egregious cases, I recommend going to the state medical board. Speaking up will not only help you get better care but will also help protect others from experiencing discrimination. Unfortunately, racism in the health care system is a real issue, one that was highlighted by the COVID-19 pandemic, as people of color suffered a disproportionate number of deaths compared with white people. Disparities exist in many aspects of medicine, including research, access to care, and how patients and health care professionals of color are treated. Because this is a topic I feel strongly about, my skin-care company, Tula, recently established a scholarship program at the New York University Grossman School of Medicine to fund students and residents of color who are conducting scientific research to highlight such disparities.

Q+A

Vitamin D is essential for strong, healthy bones because it increases the amount of calcium your intestines absorb. It’s also key for a robust immune system, helping your body fend off invading bacteria and viruses.

Real talk: Why does running give me the urge to poop?

Head to Health.com to find our Guide to Culturally Competent Care. H E A LT H . C O M

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BUGS AND BMI The makeup of your microbiome may influence weight gain and loss, say scientists. Here’s how to keep yours in balance. BY M A R N I E S C H WA R T Z

LOTS OF FACTORS

impact changes to your weight, and one factor may be what’s happening with your gut microbiome, which includes the trillions of bacteria that reside in your gastrointestinal tract. Human and animal studies find that the prevalence of certain types of bacteria is associated with weight changes, how many calories you burn at rest, body-fat percentage, and blood sugar control. Microbial diversity—how many species of bacteria you host— may matter too. Women with less diverse microbiomes gained more weight over time than those who had more diverse ones, regardless of calorie intake, found a 2017 study published in the International Journal of Obesity.

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How microbes influence your weight Your gut health impacts

your digestion, metabolism, and body-wide inflammation—all of which may lead to changes on the scale. For example, your microbiome helps you break down food into energy. If you have a high proportion of bacteria that are very efficient at extracting calories from food (meaning less food passes through your system undigested), you’ll actually absorb more of the calories you eat than someone who has fewer of these bugs, explains Martin J. Blaser, MD, director of the Center for Advanced Biotechnology and Medicine at Rutgers University and author of Missing Microbes. It’s a small difference,

but over time, those extra calories could lead to weight gain, he says. Your microbes also produce compounds called short-chain fatty acids that can affect your health. Some of these compounds lower insulin levels and inflammation, both of which can benefit weight maintenance, says neuroendocrinologist Robert H. Lustig, MD, emeritus professor at the University of California, San Francisco, and author of Metabolical. Research in animals shows that these compounds may also activate hormones that suppress appetite. And poor gut health can also make the tight connections between the cells that line your intestinal wall more permeable. This can lead to systemic inflammation, which in turn encourages weight gain, says Suzanne Devkota, PhD, director of microbiome research at the F. Widjaja Foundation Inflammatory Bowel and Immunobiology Research Institute at Cedars-Sinai in Los Angeles. “Bacteria may even leave your gut, travel to your fat tissue, and stimulate it to expand,” she says. Maintaining a healthy micro biome The first and most impor-

tant step to keeping your gut balanced and your bugs happy is to up your intake of fiber from real food sources, says Dr. Lustig. Gut bacteria that don’t get enough will actually feed on the cells lining your intestine instead, making it more permeable, he says. Aim for

20 to 25 grams per day (or even 30!) from a variety of plant foods like fruits, vegetables, leafy greens, and legumes, suggests Devkota. Getting your fiber from food is ideal, but if you just can’t meet the targets, fiber supplements may be helpful. Fermented foods like yogurt and kimchi may also help improve your microbiome and your gut health overall. Build endurance exercise into your routine too. In a 2018 study published in Frontiers in Micro biology, 17 overweight women who started cycling three times a week had increases in bacteria that are associated with weight loss and lower inflammation levels, and they reduced their belly fat, says study author Satu Pekkala, PhD, adjunct professor in bacteriology at the University of Jyväskylä in Finland. Devkota also advises being careful about antibiotic overuse, since these drugs can reduce the diversity of your bugs. While the meds are sometimes needed, they can be overprescribed, so always ask if a prescription is really necessary when offered one, she says. At some point in the future, doctors may be able to prescribe a probiotic supplement to help with weight management. Until then, keeping your microbiome healthy looks a lot like keeping the rest of you healthy—because what’s good for you is good for your bugs, too.

H E A LT H . C O M

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Better nutrition. Stronger immunity. Today, more important than ever. 6 times more vitamin D*

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Better taste. Better nutrition. Better eggs.¨

THE NEW CHICKEN SALADS We’ve revamped the summer staple with creative, fresh, and flavorful spins that are better for you, too. Stuff them into a sandwich or lettuce wrap, serve them over some greens, or enjoy them straight from the bowl.

SPI CY G A RLI C - BASIL CH I CK E N SA L A D Red Fresno chiles are similar to jalapeños (and those will work here, too) but have a fruitier flavor, a hint of smokiness, and more spice. Capsaicin, the compound that gives both of these peppers their heat, may boost your heart and gut health, as well as weight loss.

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NUTRITION

RECIPES

RECIPES BY MARIANNE WILLIAMS

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Many versions of this dish use mayo seasoned with curry powder for the dressing. Instead, we’ve used green curry paste, coconut milk, rice vinegar, and tamari for bigger, more complex flavor and less fat, too.

S PI CY G A RLI C - BASI L CH I CK E N SA L A D Active Time 15 minutes Total Time 25 minutes Serves 4 8 oz. fresh sugar snap peas, cut diagonally into thirds 2 medium garlic cloves 1 tsp. kosher salt 1/3 cup extra-virgin olive oil 1 tsp. grated lemon zest plus 1 Tbsp. fresh juice 1 tsp. red wine vinegar ½ tsp. granulated sugar ¾ cup packed fresh basil leaves 1 medium shallot, thinly sliced 2 medium red Fresno or jalapeño chiles, thinly sliced into rounds (seeds removed, if desired) 2½ cups coarsely shredded cooked chicken breast 1. Bring a large pot of water to a boil

over high. Cook peas until crisptender, about 1 minute. Using a slotted spoon, transfer peas to a bowl filled with ice water; let cool completely, about 5 minutes. Drain. 2. Finely chop garlic on a cutting

board. Sprinkle ¼ teaspoon salt over garlic, and continue to chop and smear together using flat side of the knife until mixture forms a paste. Transfer to a large bowl; add oil, lemon zest and juice, vinegar, sugar, and remaining ¾ teaspoon salt, and whisk to combine. Roughly tear ½ cup basil leaves, then stir into mixture. Stir in shallot and chiles. Add chicken, peas, and remaining ¼ cup basil leaves; toss to evenly combine. Serve immediately. 351 Calories, 22g Fat (4g Sat.), 72mg Chol., 2g Fiber, 29g Pro., 9g Carb., 4g Sugar (1g Added Sugar), 548mg Sod., 2mg Iron, 56mg Calcium PER SE RVIN G

Active Time 10 minutes Total Time 10 minutes Serves 4 1. Process coconut milk, curry

½ cup canned coconut milk

paste, vinegar, tamari, honey, turmeric, and ½ teaspoon salt in a food processor or blender until completely combined. Transfer mixture to a large bowl.

1 Tbsp. green curry paste 2 tsp. rice vinegar 2 tsp. tamari 1 tsp. honey ½ tsp. ground turmeric

2. Add chicken, cashews, carrots,

¾ tsp. kosher salt

onion, cilantro, and remaining ¼ teaspoon salt to bowl. Toss to coat, and serve.

2½ cups coarsely shredded cooked chicken breast 1 cup roasted unsalted cashews ¾ cup matchstick carrots ½ cup thinly sliced red onion ½ cup coarsely chopped fresh cilantro

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364 Calories, 20g Fat (5g Sat.), 72mg Chol., 2g Fiber, 32g Pro., 16g Carb., 5g Sugar (1g Added Sugar), 665mg Sod., 3mg Iron, 49mg Calcium PER SERVIN G

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Food styling by Chelsea Zimmer; prop styling by Christine Keely

CU RRY CH I CK E N A N D CAS H E W SA L A D

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Your local bike shop can make adjustments to your saddle or handlebar height, as well as how far your handlebars sit relative to your seat. Keep in mind: Your knee should be bent about 90 degrees at the most powerful point of your pedal stroke, which is around the 2 o’clock position for most people, says Jessie Delong, retail specialist at REI.

Ready to turn your casual bicycle rides into a full-on fitness regimen? We’ve got a plan to get you rolling, with technique tips, must-have gear, safety advice, and more.

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POWERED BY PLANTS A veg-heavy diet is good for your health, good for the planet, and, it turns out, could even be good for your workouts. Here’s why everyone from weekend exercisers to elite athletes is leaning hard into plantbased eating—and how to make it work for you. BY M A R N I E S C H WA R T Z

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you’re seeing plant-based diets and products everywhere, you’re right: Sales of replacements for animal products were up 27 percent in 2020 compared to 2019. And vegetarian, vegan, and plant-forward diets are here to stay, predicts sports dietitian Lauren Antonucci, MS, RDN, the founder of Nutrition Energy in New York City and author of HighPerformance Nutrition for Masters Athletes. In her practice, where she counsels people from both the general population and the athletic community, Antonucci says that “people are starting to grasp what a good, viable, sustainable way of eating this is, for both long-term overall health and performance.” A 2020 survey of adults by Mattson, a food consulting and development firm in Silicon Valley, found that people are shifting toward more plant-based eating for three reasons: for their general health, to help the environment, and to just feel better. Active people especially are inspired by a growing group of athletes who eat plant-based, like tennis great Venus Williams and soccer player Alex Morgan, and who are dispelling the myth that a meal plan without meat can’t supply everything you need to succeed. In fact, a study on recreational runners published in 2019 in the Journal of the International Society of Sports Nutrition found that those eating vegan, vegetarian, and omnivorous diets all performed equally on tests of their exercise capacity. When the researchers took a deeper dive into their eating habits, they found that the vegans were taking in significantly more performancerelated nutrients like carbs, fiber, magnesium, and iron. Read on to learn how this healthy diet can boost your performance, too, and get expert tips for doing it well. I L L U S T R AT I O N BY J E N N Y B O W E R S

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THE BENEFITS Plant-based diets are associated with less heart disease, improved cholesterol levels, lower blood pressure and body weight, and a reduced risk of various cancers. And even though vegan and vegetarian diets tend to be higher in carbohydrates, studies show that they can lead to better blood sugar control, which lowers diabetes risk and helps you manage symptoms if you are already diabetic. They can also help you bounce back from your workouts. The more plants you eat, the more phytonutrients you’ll consume, says Enette Larson-Meyer, PhD, RD, professor, director of the Master of Science in Nutrition and Dietetics program at Virginia Tech, and author of Plant-Based Sports Nutrition. During exercise, your body generates free radicals; phytonutrients neutralize them by acting as antioxidants and antiinflammatory agents. That means less next-day soreness. If you have too many free radicals that don’t get neutralized, it leads to a state known as oxidative stress, which can temporarily depress your immune system. That’s why athletes have higher rates of upper respiratory infections, says Antonucci. But that can be greatly reduced with a well-planned plant-based diet because you’ll be getting more immune-healthy vitamins, she says. Research finds that your microbiome also benefits from an increased variety of plants, which, in turn, may improve your immune system as well. And anecdotally, athletes who switch to a plant-based diet say they just feel better—lighter and more energized—notes LarsonMeyer. Athletes need carbohydrates for energy, and plants (including fruits, vegetables, and whole grains) provide the slowburning type that gives you lasting fuel. “If you’re eating a plantbased diet and taking in enough carbs, that’s the best way to optimize your training, energy, and race-day performance,” says Antonucci. For distance races, J U LY/AU G U S T 2 0 2 1

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she suggests increasing carb intake in the two to three days leading up to the event rather than just overdoing it on a pasta dinner the night before, which “can leave you stuffed and, possibly, unable to sleep.”

DO IT RIGHT When fueling your workouts with plants, keep the following in mind: Get enough iron. Proper iron levels can be tough for some athletes to achieve because both sweat and GI distress (which can be induced by exercise) cause you to lose some of the mineral. Plus, post-workout, levels of hepcidin, the main iron-regulating hormone, are elevated, which can potentially slow down absorption, explains Peter Peeling, PhD, an associate professor in the School of Human Sciences at the University of Western Australia in Perth, who coauthored several reviews on iron levels in athletes. Iron from plants is more difficult to absorb, making the situation more challenging for those on a vegan diet. Once you’re deficient, it can be hard to catch up (if that happens, you’ll want to work with a dietitian), so stay on top of it. Include plenty of plant-based

sources of iron, like leafy greens and beans; pair them with fruits and vegetables, which will provide vitamin C and make the iron more absorbable. And limit things that inhibit absorption, like tea and coffee, says Peeling.

Skip the fancy sea salts. You lose salt when you sweat, so athletes need to consume it. But stick to the iodized kind if you’ve ditched dairy, eggs, and seafood, as these are top sources of iodine in Americans’ diets. (Iodine is critical for proper thyroid and hormone functions.) So switch to iodized salt, eat sea vegetables, and skip processed foods with sodium—instead, use the salt shaker, says Larson-Meyer. Take a B12 supplement. Vitamin B12 is key for keeping your nervous system and blood cells healthy, and also helps make DNA. Without enough, you can develop a type of anemia that leaves you feeling tired and weak. Both Antonucci and Larson-Meyer recommend that vegans (or almost-vegans) take a supplement or look for fortified foods as a form of insurance. Antonucci recommends taking B12 as part of a B complex, since athletes generally have higher needs for B vitamins, and because you want your levels of the different B vitamins to be in balance.

What About Protein? Anyone who has dabbled in plant- based eating— athlete or not—has been grilled about protein intake. But as long as you’re eating balanced meals and snacks, consuming enough calories overall (sometimes challenging for athletes), and paying reasonable attention, getting enough protein is really not an issue, say Antonucci and Larson- Meyer. Before you eat, take a moment to

ask yourself if there’s a source of protein on your plate, and if not, add one. (For example, instead of spaghetti and marinara sauce, top your pasta with lentil Bolognese.) The American College of Sports Medicine recommends that athletes consume between 1.2 and 1.7 grams of protein per kilogram of body weight daily. For a 150pound woman, that’s about 82 to 116 grams.

(In comparison, the RDA for nonathletes is 0.8 grams per kilogram— about 54 grams for a 150-pound woman.) And plants have more protein than you might think: In addition to well- known soy- based sources like tofu (12 grams per 4-oz. serving) and tempeh (17 grams per ½ cup), there’s peas (8 grams per cup), chickpeas (7 grams per ½ cup), and oats (5 grams per ½ cup).

CANCER DOESN’T STOP. FOR ONE NIGHT. WE STAND TOGETHER.

SATURDAY

NO MEAT NECESSARY The latest crop of veggie burgers is fresh, healthy, and flavorful— and better for the planet. From “meaty” patties to more veggie-forward picks, these are some of our test kitchen’s favorites.

Impossible Burger Patties

Hilary’s Organic Southwest Adzuki Bean Veggie Burgers

Trader Joe’s Vegetable Masala Burger

Juicy, tender, and rich, this burger has pockets of fat that sizzle when you cook it, just like beef. Each serving delivers a quarter of your daily iron needs, half your zinc requirements, and more than a day’s worth of B 12 (based on daily values for a 2,000-calorie diet)—three nutrients vegans may struggle with. 240 Calories, 14g Fat (8g Sat.), 19g Protein

The ingredient list for this reads like a recipe—all things you’d find at the grocery store (and organic, too!). Millet, sweet potato, green chiles, and lime come together for smoky, spicy, well-rounded flavor. 160 Calories, 7g Fat (0.5g Sat.), 4g Protein

Not everyone wants their plant-based burger to mimic meat. This dairy-, egg-, nut-, and soy-free patty is potato-based, with a texture more delicate and creamy than bean- and grain-based versions. And the masala spices bring a lovely warm, earthy flavor. 140 Calories, 7g Fat (0.5g Sat.), 2g Protein

Gardein Chipotle Black Bean Burger

Dr. Praeger’s Mushroom Risotto Veggie Burgers

Boca Original Vegan Veggie Burgers

These gluten-free patties are full of rice, corn, black beans, and just the right level of spice. Top them with some guacamole or sliced avocado and tomato for more veggie goodness, or even some cheese or a fried egg for an extra hit of protein. 210 Calories, 9g Fat (0.5g Sat.), 9g Protein

You definitely won’t mistake this patty for beef, but it’s delicious in its own right. With all-natural ingredients, including six types of veggies, it’s a lighter way to get the flavors of risotto—and without any of the dairy. (It’s vegan, as well as soy- and gluten-free.) 130 Calories, 6g Fat (0.5g Sat.), 2g Protein

One of the first veggie burgers available in the freezer aisle, Boca remains a classic and a favorite. With a savory flavor and meltin-your-mouth texture, these burgers sizzle nicely in the pan and have a chargrilled aroma, even when cooking on the stovetop. 80 Calories, 1g Fat (0g Sat.), 14g Protein

Meatless Farm Plant-Based Burgers

MorningStar Farms Tomato Basil Pizza Burgers

Strong Roots The Bean & Beet Burger

This pea protein–based burger’s beefy texture and savory flavor make it a great choice for when you’re craving meat. It has 19 grams of musclebuilding protein, as well as 30 percent of your daily iron requirement. 250 Calories, 16g Fat (5g Sat.), 19g Protein

With two types of cheese, pops of basil, and fragrant dried tomatoes, these are bursting with flavor—and have fewer calories than your average slice of pizza. If you’d like, dress them up with fresh mozzarella, arugula, pesto, and a thick slice of tomato. 120 Calories, 6g Fat (1.5g Sat.), 11g Protein

The outside of this hearty burger crisps up well during cooking for a satisfying bite. It gets 6 grams of fiber—plus a nice deep flavor—from bulgur, kidney beans, and veggies, including beets and carrots (which add great color, too). 170 Calories, 7g Fat (1g Sat.), 4g Protein

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Fills you up. Keeps you going.

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BY M A L L O RY C R E V E L I N G

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Any way you spin it, biking stands out for its fitness perks, like enhancing your cardio, building strength, and offering a fun way to explore the outdoors. Science supports cycling’s positive effects on your heart health, longevity, and mental well-being. Plus, it can introduce you to new people and offer a feeling of freedom, says Tara Parsons, New York–based cycling coach, Rapha ambassador, and a board vice president for Century Road Club Association, the largest racing club in the U.S. Bike sales boomed in 2020, thanks to the pandemic: According to the 2020 Year in Sport report from Strava—a tracking app for runners and cyclists—users clocked almost double the number of outdoor rides last year compared with 2019, and the number of bike trips booked by women spiked 72 percent. Whether you just got back on the bike or you’ve been a leisurely rider for years, it’s time to transform your occasional spin into a consistent (and fun!) fitness routine. With this expert guide, you’ll be prepared to hit the road or trail safely and efficiently. TECHNIQUE TIPS

Feel Free to Stand If you’re comfortable coming off the saddle, do it. It’ll support you in conquering hills, as it helps to increase your power output, Parsons says.

Lighten Your Grip

Andrew Southam/Trunk Archive

All experts agree: Many new riders put too much weight on the handlebars. Keep your grip loose, relax your upper body, and maintain a slight bend in the elbows. This position also requires core engagement.

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Turn Up the Burn Steadily build up to heart-pumping, milecrushing sweat sessions with tips from Parsons and Frank Overton, Strava cycling coach and founder of FasCat Coaching in Boulder, Colorado. Consistency matters more than the order in which you add distance, days, or speed—you’ll increase your endurance and strength as long as you keep at it.

1 Build your distance gradually. Just like going from the couch to a 5K, you should steadily increase your distance on a bike. Your first goal might be 5 miles, two to three times a week. Then aim to add about 50 percent more miles each week. Your next goal might be a 7- or 7.5-mile ride twice a week. If you’re already doing 20-mile rides, don’t add more than 10 miles each week, Parsons says. Do these longer rides at a conversational pace, meaning you could chat with a friend as you go. A less intense pace will allow you to last longer, so you can enhance your endurance.

2 Add more training days. If you’re riding just one or two days a week right now, see if you can carve out time for another day—then another, Overton says. This will help you achieve results faster. Once you start training four days a week, Overton suggests a schedule of one hard day, one easy day, a rest day, and repeat.

3 Challenge yourself with more difficult routes over time. If you’re not sure where to start, a local bike shop can lead you in the right direction. Or, download cycling apps like Strava and Ride With GPS. Both allow you to explore existing routes or map your own before you head out. On Strava, you can also view “segments,” or sections of popular paths, where you can

Increase Cadence

compete with other users for fastest times and number of visits (only available with a Strava subscription, $5/month or $60/year).

Do intervals. One day a week, incorporate speed, Parsons says. Do fartleks—a Swedish term that means “speed play”—and ride as hard as you can from one light post, tree, or block to the next (you’ll need free range, so do this on a bike trail, open road, or in the park early in the morning!). And then take as much time as you need to fully recover before you repeat that all-out effort. You want to go as hard on the fifth or tenth interval as you did on the first, so give yourself plenty of time to cool down between pushes. For your first session, Parsons suggests doing five work/rest intervals (going hard, then going slow to let your heart rate come back down is one complete interval). Do those five intervals, then ride easy for 5 to 10 minutes, and repeat the five intervals again. You’ll know you’re going hard enough on the intervals if you can only get a word or two out. During recovery, you should get back to speaking full sentences.

5 Start monitoring your heart rate. Once you’ve gotten comfortable with mileage and speed, grab a heart rate monitor, like the Wahoo Tickr X ($80; wahoofitness .com). This will give you more insight into how hard you’re working. For those longer endurance rides, you want your heart rate to stay below about 70 percent of your max, Overton says. During interval sessions, you can push it above 70 percent of your max heart rate for the work periods. Then make sure it comes back below that mark during rest breaks.

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Your feet and legs should move quickly, especially as you reach high mileage. Swap to a lighter gear if you’re having trouble pedaling fast, Parsons says.

SKILL BUILDING

TECHNIQUE TIPS

Maximize Momentum on Climbs When you see a hill up ahead, ride fast and let the flat or downhill carry you into the incline to make it easier, Parsons says. Avoid switching gears until after you start the hill. Keep pedaling up and over the top (don’t stop short!).

Press Down and Pull Up Think about keeping your foot level when you pedal. Push down from the top of the pedal stroke to the bottom, then actively pull up from the bottom to the top—don’t rely on momentum. Many riders only think about pushing down, but to get full range of motion, you need to engage your quads, hamstrings, and glutes for pulling up, says Overton. You’ll also need to clip in to pull up properly; those with flat pedals can only push down.

LET’S RIDE Hover your phone’s camera over the smart code for bike routes from the Adventure Cycling Association. J U LY/AU G U S T 2 0 2 1

LIFE SKILL BUILDING

The Perfect Match To find the style of bike that’s right for you, ask yourself a few questions: What are my goals for riding? Where will I be riding most often? Is there an environment I would be excited to explore— like the woods—if I could branch out?

Clipping in—or attaching your shoe to your pedal, rather than letting your foot sit on top— can feel intimidating. But it’s the best way to make the most of your rides, says Overton. You can actually pull up on the pedals (not just push down), making hills a little easier to ride and your overall stroke more efficient. Practice at home on a bike trainer or at your local bike shop first. Then take it to a softer surface, like grass. Falling is totally normal when you’re first learning to use clips. Just try to fall on the opposite side of your derailleur (where the chain is wound up— you don’t want to damage this). You can also start with looser clips, often found on mountain-bike pedals, making it easier to snap in and out, says Danny Sonnentag, Trek master mechanic.

Road: For those looking to clock doubledigit miles at a quick pace and all on pavement. Thin tires and a drop handlebar will help you pick up speed on the streets and offer a smooth ride. C H E C K O U T Specialized Allez ($1,000; specialized.com), featuring an aluminum frame, carbon fork, and eight speeds for a sleek and steady ride.

Gravel: For those riding on a mix of surfaces who still want to go long and fast. This category of bikes has grown over the past few years, garnering lots of attention for its versatility. With a similar setup to a road bike at the handlebars, it has slightly wider tires to tackle more uneven terrain and often some extra tread, too. C H E C K O U T Cannondale Topstone 4 ($1,250; cannon dale.com), which will offer a smooth spin

whether you’re on gravel, pavement, or something in between, and will ride light and fast, even in inclement weather.

Mountain: For riding over branches and rocks as you pedal through wooded trails. Features like wider tires and extra tread keep you sturdy on rough terrain. You can opt for front suspension only (also called hardtail), which is usually at a lower price point and good for newbie MTB riders. Or go for full suspension (front and back) to enhance shock absorption and traction. CHECK OUT

Liv Tempt 2 ($650; liv-cycling

.com), designed for women based on body

dimensions and efficient riding positions data. You get front suspension; thick, nobbed trail tires; and easy gear switches.

There are a few instances where you might not clip in, says Delong. If you don’t feel safe, skip it. Flat pedals might also be more comfortable for a hybrid bike, as you can opt to wear regular street shoes or biking shoes with grippy soles during your commute.

Hybrid: For commuting on city streets during the week and getting in a 10- to 20-mile fitness ride on the weekends. Unlike gravel and road bikes, hybrid bikes feature flat handlebars to promote an upright posture as you pedal, which can feel more comfortable but isn’t as aerodynamic a position for long-distance riding. They also have wider tires to keep you steady over potholes or on gravel. CHECK OUT Trek FX 3 Disc ($900; trekbikes.com). It has a flat handlebar, lightweight construction, punctureresistant tires, and options to accessorize with racks, fenders, or a kickstand.

SOURCES (“The Perfect Match” and “Ride Safe”) Jessie Delong, retail specialist at REI, headquartered in Washington; Izzy John-

son, bike mechanic at Benidorm Bikes in Canton, Connecticut; Tara Parsons, board VP for Century Road Club Association and cycling coach based in New York; Ross Rushin and Danny Sonnentag, Trek master mechanics in Waterloo, Wisconsin

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Product images courtesy of manufacturers

THE PROS AND CONS OF CLIPPING IN

life SKILL BUILDING BIKING TOGETHER

You can always spin around solo, but having a diverse group of riders to turn to for support and motivation is even better. Ask your local bike shop about group rides, or check out these orgs, all aimed at creating a more inclusive biking community.

The Black Foxes theblack foxes.com

Rawpixel/Getty Images

Black Girls Do Bike blackgirls dobike.com Friends on Bikes friendson bikes.com Girlz Gone Riding girlzgone riding.com

Ride Safe Protect yourself on the roads or trails with this prep list. ➔ Always wear your helmet. ➔ Tell someone when you’re heading out for a long ride, and check the weather before you go. ➔ Bring water, more water, and a few snacks. ➔ Pack a first aid kit, plus a waterproof and/ or windproof layer.

➔ Carry a flat-fixing kit, including a spare tube, tire lever, CO2 cartridge or pump, and patches. Try Bontrager’s Pro Flat Pack ($50; trekbikes.com). ➔ Do a bike scan: Check the air pressure in your tires; test the brakes; ensure the chain and crank (which rotates the chain) aren’t rusty or out of place; and, finally, pick up your bike and lightly drop it, listening for any rattling or loosefitting components.

It’s smart to have a pro do a safety check once a year, too. ➔ Always have lights on, even during the day. ➔ Wear reflective gear at your feet and legs at night to promote biomotion, which helps drivers distinguish you from the background. ➔ Wear clothing that contrasts with your environment. Grays and blacks tend to blend in. Bright colors are more visible.

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SKILL BUILDING

Get the Gear 4

Accessories for a more comfortable, easier, and safer ride.

Sturdy helmet. Accidents happen. The WaveCel structure on this headgear features a honeycomb-like design that acts like a “crumple zone,” absorbing the force of a tough fall. 1. Bontrager Starvos WaveCel Cycling Helmet and 2. Rally

WaveCel Mountain Bike Helmet ($100 and $150; trekbikes.com)

Biking jersey. This top offers a convenient way to carry your wallet, phone, or snacks with three rear pockets. The lightweight fabric will keep you cool (it’s made from recycled plastic water bottles!) and has a silicone grip on the bottom to keep it from riding up, along with reflective detailing. 3. Pearl Izumi Women’s Attack

5 7

Jersey ($85; pearlizumi.com)

water-resistant and can easily store your safety tools and personal items like ID or credit cards. The bag also attaches to your seat rail and post for a secure fit.

Padded gloves. They’ll increase your

either of these bottoms to reduce friction. Luckily, these two are built specifically for women, making the cuts more comfortable—and the fabrics are soft against the skin. 6. Terry Bella Bike Short ($116; terrybicycles.com) and

comfort when adding miles to your rides, as they alleviate pressure on the hands. This pair features gel padding, plus a moisturewicking, four-way stretch mesh. 5. Giro

7. Machines for Freedom Endurance Bib ($235; machinesforfreedom.com)

Monica II Gel Glove ($42; giro.com)

Customized saddle. Every bike expert says the best way to improve your ride is to find a saddle that fits to your width—and that plush does not equal comfort (instead, it usually means more friction). Get fitted for the right saddle at your local bike shop, or check out Specialized’s seat, designed to address female riders’ needs with patented technology meant to relieve pressure in sensitive spots.

4. 174Hudson Saddlebag ($20; priority bicycles.com)

Bike shorts or bib. Both will provide cushioning where you need it, but bibs are held up by built-in suspenders instead of an elastic waistband. Most experts recommend bibs, as they’re more comfortable around the stomach—key for longer distances. But any cycling short with padding will enhance your comfort level. Just make sure to skip underwear with

8. Specialized Women’s Power Comp With Mimic ($130; specialized.com)

Jessie Delong, retail specialist at REI, headquartered in Washington; Izzy Johnson, bike mechanic at Benidorm Bikes in Canton, Connecticut; Ross Rushin and Danny Sonnentag, Trek master mechanics in Waterloo, Wisconsin SOURCES

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Product images courtesy of manufacturers

Carryall bag. The one pictured is

life PETS

THE HEALING TOUCH Massage, acupuncture, water therapy—it sounds like a day at the spa, but it’s actually a typical day at an animal rehabilitation center. Just like they do for us, these treatments have a wide range of benefits for our pets. BY H A N N A H H A R P E R

Hydrotherapy

Massage

Acupuncture

Water-based therapies often work in tandem with other hands-on therapies. Underwater treadmills in particular tend to benefit overweight or arthritic pets, or those with neurological issues who need the buoyancy of the water to reduce the impact on their joints or to keep them upright while walking. The treadmill adjusts for pace and sits in a fillable tank so the height of the water can be altered to determine the amount of body weight carried, which allows for a targeted workout, says Aziza Glass, DMV, owner of Personal Touch Veterinary Clinic, a mobile practice in Texas.

Therapeutic massage can be used to improve circulation, reduce swelling, and relieve anxiety and fear in animals. One of the most common massage techniques is effleurage, which uses slow, gentle glides to manipulate the superficial tissues and promote blood flow. Deeper massage— known as petrissage— uses a kneading motion to loosen the muscles. A pet enjoying the massage is “not resisting in any way; their body is completely relaxed, and they are starting to fall asleep,” says Leilani Alvarez, DVM, director of Integrative and Rehabilitative Medicine at the Animal Medical Center in New York City.

While commonly used in veterinary therapy to treat chronic pain, acupuncture can also be utilized for neurological issues, gut problems, and even skin conditions. Fine needles are inserted into specific points on the body that have high concentrations of nerve endings or cells that release endorphins. “We can select the points based on their function to achieve the desired response,” says Dr. Glass. Pet parents can continue the therapy at home by using their hands

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to apply pressure to these same points.

4 Electrical Stimulation There are two major types: transcutaneous electrical nerve stimulation (TENS), which is used for pain relief, and neuromuscular electrical stimulation (NMES), which can be used to maintain muscle memory and strength, stimulate atrophied muscles, or relax muscle spasms. TENS and NMES both administer low-current electrical pulses; TENS targets the sensory nerves to disrupt pain receptors, while NMES targets the muscles to induce a contraction. Although your pet may be startled by the unfamiliar sensation at first, neither of these therapies should cause any pain.

5 PROM Therapy Passive range of motion (PROM) is a technique in which the therapist manually moves the animal’s limbs to stretch the muscles and mobilize the joints. Stimulating movement is particularly beneficial for pets recovering from surgery, as it prevents the buildup of scar tissue and protects against long-term loss of range of motion. “Using an open-hand technique, I use the levers of the bones that are connected to the joint as a means to mobilize that joint. I am never forcing [motion]; it’s a guided movement,” says Dr. Alvarez.

Lou Bopp/Getty Images

L ATOYA S H AU N TAY S N E L L //////////////////////////////////////

B R O O K LY N , N E W YO R K / @iamlshauntay (she/her)

Eric Snell

It’s been nearly a decade since this New Yorker became a runner. In that time, she’s completed marathons and ultramarathons (up to 62 miles!) and has become an inspiring voice in the fitness world. If I am being honest, I started running because I wanted to lose weight. So much of why I wanted to lose weight had to do with other people and how they viewed my body—not how I actually felt. When I began running, I realized not everyone was doing it to lose weight; there were people doing it just because it made them happy or strong. I didn’t see many

people who looked like me. Even still, I trained and did some half-marathons, and then decided to do a full marathon. Once I accomplished that, I knew I could do more and started training for an ultramarathon. When I told people, some were super skeptical because of my size. I’ve come to realize there is an obsession over numbers in running—and not just the

numbers on the scale. It’s all about what your pace or speed is. To be considered “a runner,” you have to look a certain way and run at a certain pace. It’s toxic. No matter what your pace is, the fact that you are running is great. I’m 5'3" and don’t have the stereotypical lean body of a runner. People look at me and maybe think I’m a powerlifter— but never a runner. I spent a lot of time wondering if I’d ever be embraced by the running community. And the reality is, I’m still not always, despite how many endurance races I’ve run. But I’m not going anywhere, because I love this sport and how it makes me feel. That’s why I now use my voice and my platform to speak up about being a runner—to show other people that you don’t have to look a certain way to be an athlete. Another thing you don’t see a ton of in running is racial diversity. I was a member of the Black Girls Run! running group. Through them, I learned to focus on my breathing and how to combat hills, but they also gave me a sisterhood. When you see people who look like you in a sport, it’s easier to envision yourself doing it. The fact is, being a Black runner isn’t always safe. When Ahmaud Arbery was murdered while running in 2020, it didn’t surprise me—it just served to justify the worries I already live with. Just being a Black woman makes some people see me as threatening. I have to constantly be thinking, “If I smile to appear more friendly, will it guarantee my survival if something bad happens?” But smiling or being friendly and respectful doesn’t guarantee that you’ll get home safely. That has to change.

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TRAINING FOR YOUR BRAIN Treating your mind like a muscle can keep it strong as you age. BY G I N N Y G R AV E S

about a great new restaurant, but when you try to recall the name, all you can come up with is…“It starts with p.” Doctors say those lapses aren’t a sign of dementia (a general term for loss of memory, language, and problem-solving skills) or Alzheimer’s (a specific brain disease and the most common cause of dementia). But those occurrences can become more frequent with age. And stress and depression, prevalent in women, may increase the risk for memory and other cognitive problems. Adopting healthy brain habits now will help ward off cognitive issues later on, says Klodian Dhana, MD, PhD, assistant professor in the department of internal medicine at Rush University Medical Center in Chicago. Last year, Dr. Dhana and his colleagues published the results of a study that followed 2,765 people for nearly a decade and found that participants whose regular routine included four or five healthy behaviors (cognitively stimulating activities, plenty of exercise, a healthy diet, little alcohol, and/ or zero smoking) had a 60 percent lower risk of Alzheimer’s than those whose routines included just one or two of those behaviors. So while the cognitive powerhouse inside your skull isn’t really a muscle, experts say if you flex it, fuel it, and rest it, you can grow and strengthen it just the same. Find out how. YOU ’RE TELLING A FRIEND

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FLEX IT. Better brain health goes beyond a particular brain-training app or daily crossword puzzle. “It’s about leading a mentally and physically engaged and active lifestyle,” says Claire Sexton, DPhil, director of scientific programs and outreach at the Alzheimer’s Association.

Adults who manage stress effectively rate their cognitive function, including memory, decisionmaking, problemsolving, focus, and ability to learn new things, higher than those who say they struggle with stress management, according to the 2018 AARP Brain Health and Mental Well-Being Survey.

Challenge your mind. The best brain-stimulating activities are ones that are new to you so you have to stretch to understand them, like taking a photography class or French lessons, learning to play guitar or chess, or investigating your genealogy. “Cognitive challenges not only grow new neurons but also strengthen the connections between neurons that we use for memory and critical thinking,” says Sarah Lenz Lock, senior vice president for policy and brain health at AARP and executive director of the Global Council on Brain Health. Meditate and do yoga. In a 2016 Journal of Alzheimer’s Disease study, 14 people ages 55 and older who had mild cognitive impairment participated in a weekly meditative yoga class and a 12-minute daily meditation practice at home. After 12 weeks, their verbal memory significantly improved and the connectivity in certain brain regions involved in memory increased. One theory for why it works: “Meditation helps you manage stress—and depression, anxiety, and stress are associated with a higher risk of dementia,” says Lock. Get physical. You probably already know that exercise is one of the best ways to bolster mood and allay stress. But it also keeps you mentally sharp. After following 191 women (starting at the ages of 38 to 60) for up to 44 years, researchers in Sweden reported in 2018 that those who had high levels of cardiovascular fitness in midlife were 88 percent less likely to develop dementia than those who were less fit. “Exercise increases cardiovascular health, and what’s good for the heart is good for the head,” says Sexton.

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

LIFE

FUEL IT.

H E A LT H Y A G I N G

Diet impacts every aspect of your health, including your mood, energy, and focus—and research points to the idea that it can also protect your brain, says Dr. Dhana. A study of 5,907 people published in 2017 in the Journal of the American Geriatrics Society found that those who ate a diet high in fruits, vegetables, whole grains, nuts, olive oil, and fish scored notably better on cognitive-function tests than those who ate less healthy diets. Eat the right stuff. A healthy brain relies on healthy blood flow. Sticking to the food groups mentioned in the 2017 study, while also avoiding red meat, butter, cheese, pastries, sweets, and fried food, can keep blood pressure and cholesterol in a healthy range and reduce the risk of diabetes, says Lock. While the research doesn’t name one specific diet tailored to brain-boosting, most heart-healthy plans, like the Mediterranean, Japanese, and Danish diets, fit the bill, Lock adds. Limit alcohol. A few drinks a week is probably fine. But a few drinks a day? That’s associated with brain changes, cognitive impairment, and dementia, according to a 2019 review of published studies. It puts you at increased risk for anxiety and depression, too.

REST IT. Sleep is vital for your brain. Lack of it can exacerbate depression and anxiety. It can also prevent your brain from clearing itself of toxic proteins— a housekeeping mechanism that happens more during deep sleep, says Matthew Walker, PhD, a professor of neuroscience and psychology at the University of California, Berkeley. Aim for seven to nine hours. The best way to ensure you get enough deep sleep is to get an adequate amount of overall slumber. Keeping your room as dark and quiet as possible (earplugs or a white-noise machine can mute traffic sounds) and exercising during the day so your body is tired at night can help you catch a few more hours.

Mind Gyms Don’t forget about emotional and psychological aspects of your mind. Mental health gyms—virtual and physical spaces where you can work on your mental fitness—are popping up online and around the country. Here are a handful to check out:

COA This site

offers interactive emotional fitness classes, with the goal of treating mental health in the same proactive way we treat physical health. joincoa.com

Treat sleep apnea. Spot it by disrupted breathing during sleep, like snoring. In a study published in 2020 in the Journal of Alzheimer’s Disease, researchers found that severe sleep apnea is linked to an increase in brain levels of beta-amyloid, a protein linked to dementia. If you snore, awake with dry mouth, or have morning headaches, tell your doctor. Be careful with OTC medications that may help you sleep. Check ingredient lists for diphenhydramine, which blocks the action of acetylcholine, a neurotransmitter that plays a role in learning and memory. Using these meds longer than a few months has been linked to brain atrophy and an increased risk of dementia, according to a 2016 study published in JAMA Neurology.

INCEPTION

YOURLIFE GYM

Circuit training is combined with mental health and healing practices (e.g., brain training, infrared sauna, and flotation therapy) at this innovative gym in Farmington Hills, Michigan. inceptionep.com

This Lancaster, Pennsylvania, gym provides members with the support and techniques to promote mental and physical resilience. Online and in-person mental health classes are available. theyourlifegym.com

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OCTAVE The behavioral health practice in San Francisco and New York offers individual and group therapy (both virtual and in person), as well as coaching and support groups. findoctave.com

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P OWER TURKEY AND RICE-NOODLE VEGGIE CUPS These fresh and flavorful wraps are inspired by larb, the signature dish of Laos that is also popular in Northeastern Thailand. Using cabbage for the cups and chopping up and adding more to the filling gives these extra fiber as well as vitamins C and K. 94

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Gymnastics isn’t easy on the body. It’s a high-impact sport, and the rigor of training at the level that Simone does is intense. Most Olympic gymnasts hit their peak in their teens and age out of the sport by the time they hit 20. So for Simone to be competing at 24 is impressive all on its own. The fact that she crushes it the way she does? It’s mind-blowing. And when the Tokyo Olympics were postponed, it meant Simone would be another year older and have to put her body through another year of tough training. “I knew my coaches would make sure I was ready—no matter how long the postponement was,” says Simone. “Of course, another year of training on your body really takes a toll. But I just knew I’d be ready.” Luckily, Simone’s training facility feels like home. A big part of that is because her parents, Ron and Nellie Biles, actually own the gym. Located in Spring, Texas, the World Champions Centre’s mission is to provide a safe, healthy, fun environment to develop each individual to reach their maximum potential. As a Black gymnast in a sport that was, for a long time, devoid of diversity, having parents who own a training center is meaningful. “Representation matters, and we want to inspire the next generation to pursue their passion,” Simone says. “Kids can come in and we will be training in the back, and they can see we are just like them. It helps them understand they can do it too.”

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The Importance of Self-Care Between her business partnerships and hours spent training, Simone can’t risk getting burnedout, sick, or injured. Which makes self-care essential. “I do regular athletic massages and ice massages. I also use compression boots and take Epsom-salt baths,” she says. “And I see my athletic doctor every Friday for a check-in.” Taking care of her mental health is something else Simone has prioritized whenever she has felt she needed to. “For a while, I saw a psychologist once every two weeks,” she says. “That helped me get in tune with myself so that I felt more comfortable and less anxious.” Simone’s support system is also solid. Her parents have been with her throughout her entire career and work in the industry, so they really understand the hard work that goes into her success. Then there’s her boyfriend. Simone has been dating Jonathan Owens, a defensive back for the Houston Texans, for about a year. Dating someone who understands the need to keep your body in top shape is helpful. “Since we are both professional athletes, we tend to eat very healthy,” she says. “But I do love to snack. My weakness is cookies or sour candy.” Every Sunday, Simone takes the day completely off to recharge. “I really like to relax,” she says with a laugh. “So I’ll hang by the pool with my boyfriend, or have my family come over.” When asked what advice she’d give to her younger self, she says: “To not be so stubborn and to be a little bit happier—to know that it’s not over just because something happens in one day. You can keep pushing.” Has she taken her own advice? She sure has— well, part of it, at least. “I’m definitely happy,” she says. “I guess I can still be pretty stubborn.”

(Opening spread) Top and necklace: Gucci; Salutation Stash Pocket II 7/8 Tight: Athleta; (this page): Sundown Tie Dye Hoodie Sweatshirt: Athleta; skirt: Claudia Li; (opposite page): Exhale Printed Bra and Elation Printed 7/8 Tight: Athleta

Back in the Gym

When it comes to endorsements, Simone’s approach is just as thoughtful. These deals can be extremely lucrative for athletes of her caliber. But money aside, Simone insists that a brand has to be doing something meaningful. “I’m very picky about the brands I work with,” she says. “Instead of just creating a product, they have to connect with a wider community and have an impact.” To this end, Simone has been working with skin-care brand SK-II since early last year and has appeared in an inspiring campaign discussing the negative effects of toxic competition surrounding beauty and how women can change their own destiny. This spring, Athleta, which offers size-inclusive athletic wear, also announced a partnership with her. Along with developing a line for athletes, Simone will work with the brand on initiatives that support young women.

“

Another year of training on your body really takes a toll. But I just knew I’d be ready. Photographs by AB+DM for The Only Agency; hair by Ben Skervin at Tracey Mattingly using Garnier Fructis; makeup by Rebecca Restrepo at Tracey Mattingly using Giorgio Armani Beauty; wardrobe styling by Jason Rembert

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Over the past year, conversations on equity and equality have been a large part of the national discourse. People are paying close attention to diversity and inclusion efforts— including within the fitness world. To understand where we are and where we need to go when it comes to this important topic, Health spoke with seven thought leaders. BY BETHANY HEITMAN

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BETHANY C . MEYERS

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N E W YO R K C I T Y / @bethanycmeyers (they/them)

Shane LaVancher

As the founder and CEO of the Be.come Project, a subscription-based fitness platform that focuses on inclusivity and body neutrality, this trainer is dedicated to making the workout world feel safer for all. I worked in boutique fitness before branching out to start the Be.come Project. At that time, I was seen as healthy because I was thin. But I was actually struggling with a severe eating disorder and body dysmorphia. I was not taking care of myself. And I came to realize the industry that I was in was helping to perpetuate certain ideals. Part of my journey to heal was to find other reasons to move that weren’t associated with weight loss. I started telling people that I wanted to create a fitness program that didn’t have any before and after pictures and didn’t mention weight loss. Everyone told me it wasn’t going to work. But I launched a beta version, and the response was overwhelming. People gave me feedback that it helped them create a new relationship with their body. It became apparent right away that this was the way forward. We don’t talk about shrinking or changing your body at the Be.come Project. Instead, we explain what gives you strength or what promotes your mobility. We have also added emotional check-ins to the app. This was something that really helped me— checking in on how movement makes you feel rather than how it changes your body. It shifts your focus. More people than ever before are recognizing that fitness and wellness spaces

need to be more inclusive and equitable. As someone who is nonbinary and uses they/them pronouns, I’d like to see movement be less gendered. In classes, you’ll hear a lot of “OK, ladies, let’s do it.” It makes me think, “Where do I fit in?” One of the great things about the pandemic was that many people shifted to online fitness, which can feel safer

for some people—you don’t have to deal with locker rooms or the intimidation of walking into a new space and not knowing how you’ll be received. My hope is that as fitness spaces are opening back up, there’s consideration put into how we can make physical spaces safer for members of the LGBTQ community, especially trans people.

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Courtesy of Purdy

When it comes to making gyms and fitness spaces more inclusive to all, some times it’s the basic things that get overlooked—like adding a button that auto matically opens the doors, making sure there’s at least one accessible bathroom or dressing room in the locker room, and making sure eleva tors work. Recently, I had a leg injury and have been using a scooter. I’ve been so surprised by how hard it is to open doors or how many doors don’t have automatic buttons. I have shown up to places where the elevator doesn’t work and the bath rooms are on the second floor. It’s small things like that that can negatively affect someone’s experience. My hope is that more spaces talk to people with disabilities and ask them what works or doesn’t work for them. Many brands want to be inclusive, yet forget

L ATOYA S H AU N TAY S N E L L //////////////////////////////////////

B R O O K LY N , N E W YO R K / @iamlshauntay (she/her)

Eric Snell

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YA M I M U F D I

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H O U S TO N / @yamimufdi (she/her)

Through her Instagram, blog, YouTube channel, and inclusive activewear line called Levavi, this trainer wants to show that how fitness makes your body feel is much more important than how it makes you look. How did you get involved in the world of fitness? I danced all through my childhood, and when I went to college, I wanted to continue dancing. But I was told over and over again that I was too big. Someone even suggested I try cocaine to lose

weight. So I strayed away from dance. But I still wanted to move my body and started getting into fitness. I wasn’t sure if anyone would give me an opportunity, so I started my YouTube channel. I want to show that working out doesn’t have to correlate to how you look.

Do you have any advice for people who don’t feel welcome at the gym? I’m Hispanic and Arabic— I don’t look like a lot of people. I’m used to being the oddball. It’s difficult to change other people, but I’d say just keep showing up. It can be hard, and I don’t want to take away from that. But fitness is about you. And the more you show up, hopefully, the more comfortable you’ll start to feel in those settings.

Taylor Frase with PyxlMedia

What do you want to see change in fitness? The types of bodies that are represented. Just because you don’t have a six-pack doesn’t mean you can’t be a great personal trainer. I’d like to see gyms and fitness spaces have trainers with more body diversity. That can hopefully help enforce the idea that different bodies can be fit and healthy. The other day, on my Instagram, I got a negative comment about my body—basically saying I shouldn’t be posting about fitness because of the way I look. It really made me realize how so many people correlate working out with looking a certain way.

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L AYS H I A C L A R E N D O N //////////////////////////////

S A N F R A N C I S C O B AY A R E A / @layshiac (all pronouns, with respect)

Courtesy of Clarendon

This WNBA player is the first openly transgender, nonbinary athlete to ever play in the league. They made history again earlier this year by having surgery to remove their breasts while being an active player. Clarendon reveals what having the support of the league has meant and what progress still needs to happen. The support I’ve received from my team and the WNBA as a whole has meant everything. I’ve shared that I had a lot of fears around people’s reactions and my place in the league. But it’s been overwhelmingly positive. We all just want to belong and feel like we’re a part of something. [Seeing that support] is impor tant for the entire

athletic community because there’s an attack on trans people in sports. Right now, sports exist as binary—that’s the way things are set up. It’s impor tant for my identity and my humanity to be affirmed in the context of sports. It sets a precedent for other sports leagues. Being able to be fully myself has benefited my mental,

emotional, and physical health. You can’t untangle any one of those from the others. I experienced a lot of gender dysphoria while having breasts. Anytime you’re having that kind of emotional distress, you’re not going to be a whole, happy person— and when you finally can be a whole, happy person, it means a better product on the court. So I would say it’s benefited my game. Gyms and training centers typically have binary locker rooms. I’ve had a lot of friends walk into the one they identify with and have bad experiences—dealing with speculation, harassment, and sometimes violence. If someone treats a trans or nonbinary person poorly or uses slurs against them, I think it should be policy that they get kicked out. You should have to sign an agreement when you join a gym that you will not discriminate based on race, gender, class, or anything else. The other thing I’d like to see is awareness around signage. That’s something that can help make trans people feel whole and happy. It could just be a sign that says you are welcome to use the locker room that you identify with. Another idea would be to have neutral bathrooms or a private space for trans people to change— sort of like how they have family bathrooms. The fact that we are having these conversations is a win. There’s been a reckoning, and companies are having to really think about what their policies look like. You’re seeing a lot more diversity in advertising and marketing. But now, that [diversity and inclusion] needs to translate to the people actually being paid to work within these companies.

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thing and rocking it. But older people may look at them and think, “I can’t do that.” I want to show that all ages can embrace fitness. Whether you are in your 30s or 60s and beyond, it’s important to move and feel good in your body.

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LO S A N G E L E S / @venus2bfab (she/her)

The 41-year-old trainer and mindful movement coach is passionate about helping people of all ages connect with their bodies and reach their fitness goals. How are you working to make the fitness space more inclusive to all? On social media, I use #FitOver40 as a hashtag. The world of social media is saturated with 20-somethings, especially when it comes to fitness. They are doing their

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What’s working—and what still needs to change? It seems people are more open to listening to other people’s perspectives. We are in a period of education and learning about one another. Sometimes people are shamed for what they don’t know, and that doesn’t create opportunities for growth. If you don’t know why something may not feel inclusive or safe for another person, it’s on you to learn about why that may be happening—but we shouldn’t be shaming people who are in that process of learning.

Nicol Biesek

Do you have any advice for people who don’t feel welcome in fitness settings? Don’t worry about other people. When you’re learning a new language, the best way to do it is to immerse yourself in that culture. The same applies to your body. Consider a personal trainer—they can be your ally and make you feel more comfortable.

M A R E SA D ’A M O R E - M O R R I S O N ////////////////////////////// N E W YO R K C I T Y / @thebodyandsoul

(she/they/anything said respectfully) As a founding instructor and the senior director of culture, community, and events at FORWARD__Space (which offers dance-based sweat sessions at its New York City location and virtually), this dancer and athlete works with the internal team to create practices that ensure an inclusive experience.

Lauren Volo

There is a lot of conversation around diversity and inclusion in the fitness community. What are your thoughts on that? Some people think diversity is enough. And it is important to have people with different

experiences in every facet of the brand. But it’s not enough to have diverse faces; you must create a space where everyone feels like they belong and receives equitable treatment. Thankfully, our founder, Kristin

Sudeikis, knows how vital belonging and inclusion are— so they’ve been a practice from the start. An example of how this translates into the FS experience is our instructors use ungendered language and don’t reference any one body type as the aesthetic goal. It is also understood that one person or voice alone doesn’t create a culture of inclusion. Together, we have participated in leadership workshops that have helped nourish and strengthen our practice of listening, selfreflection, and taking action. We recognize that there is no finite checklist and it is an ongoing effort. What advice would you give to people who want to make sure they are doing what they can to support inclusion efforts in fitness? It’s important to invest in companies and experiences that are not only talking the talk but, better yet, dancing the dance. Because it is a dance, and the journey is not linear. In many fitness spaces, elements from BIPOC cultures are often used—in the music played, the moves taught, and more. If credit is not given or members of those communities are not benefiting monetarily from the success of those companies, it can slip into cultural appropriation instead of appreciation. Look beyond who is representing the company in advertisements or on social media, and do what you can to find out who is a stakeholder or on their leadership team—even if it’s a Google search. If you can’t find that information shared publicly, ask yourself why and consider if you want to spend your money with that company.

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SPICED GRILLED SHRIMP WITH CREAMY QUINOA High in protein but low in calories, shrimp is full of nutrients, such as iron, iodine, selenium, and vitamin B12. We’ve seasoned it with ras el hanout, a North African mix of spices that brings warm flavor and healthy compounds, too.

P L AT E S Fuel up! To increase strength and stamina, you need slow-burning carbs for energy, protein for building muscle, and anti-inflammatory ingredients for recovery. These delicious meals deliver it all. RECIPES BY JULIA LEV Y / PHOTOGRAPHS BY GREG DUPREE

SUMMER VEGETABLE CURRY WITH CRISPY TOFU Curry paste, garlic, ginger, and scallions come together to form a deeply flavorful bowl; the corn salad on top brings texture and crunch. And thanks to the tofu, brown rice, and cashews, this completely plantbased meal has 18 grams of protein and more than 20 percent of your daily iron needs.

LEMON-GARLIC PASTA WITH TUNA AND ARUGULA Pantry staples like tuna, beans, and whole-wheat linguine are full of protein, fiber, and healthy fats and make up the base of this dish. Folding in peppery arugula and topping it all off with a combination of walnuts, parsley, and lemon zest brightens everything up and adds more vitamins and minerals, too. H E A LT H . C O M

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GRILLED PORK AND KALE SALAD This dinner is a weeknight hero: It’s quick, the whole thing cooks on the grill, and there’s barely any chopping. Grilling kale—which is packed with vitamins, antioxidants, and anticancer compounds— makes the leaves tender and deliciously smoky. Sweet cherries and tangy goat cheese balance everything out. 98

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CREAMY-CRUNCHY POKE BOWLS

Food styling by Chelsea Zimmer; prop styling by Christine Keely

Our twist on the classic Hawaiian snack has plenty of colorful toppings, but you can mix and match with whatever you have. The avocado is rich in monounsaturated fat, and the fish (tuna or salmon) has anti-inflammatory omega-3s; both are heart-healthy and satisfying. Since the fish isn’t cooked, buy sushi grade.

recipes

1. Place an unoiled grill basket on grill

T U RK E Y A N D RI CE- N O O D LE V EG G I E CU PS Active Time 25 minutes Total Time 25 minutes Serves 4 4 oz. brown rice stick noodles 1 (1½-lb.) head napa cabbage 2 Tbsp. canola oil ½ cup matchstick carrots 2 Tbsp. finely chopped garlic 2 large shallots, thinly sliced 1 lb. ground turkey (93 percent lean) 3 Tbsp. fresh lime juice 5 tsp. fish sauce 1½ tsp. light brown sugar 1/3 cup thinly sliced scallions 2 Tbsp. coarsely chopped cilantro 2 Tbsp. coarsely chopped mint 1 small red Fresno chile or jalapeño chile, thinly sliced crosswise into rounds 1. Prepare rice noodles according to package

directions. Remove 12 of the larger outer leaves from cabbage, and set aside for cups. Thinly slice remaining inner cabbage leaves.

2. Heat oil in a large cast-iron skillet or a wok

over medium-high. Cook sliced cabbage and carrots, stirring often, until softened, about 2 minutes. Add garlic and half of shallots; cook, stirring constantly, until softened, about 1 minute. Add turkey, and stir to break up lumps. Cook, undisturbed, until turkey is browned, about 2 minutes. Stir mixture again and then cook, undisturbed, until turkey is well browned, about 2 minutes more. Stir in lime juice, fish sauce, and sugar. Remove from heat; stir in scallions, cilantro, mint, chile, and remaining shallots. 3. Divide cooked noodles and turkey

evenly among reserved cabbage leaves. Serve immediately. 414 Calories, 16g Fat (3g Sat.), 78mg Chol., 6g Fiber, 28g Pro., 39g Carb., 9g Sugar (2g Added Sugar), 699mg Sod., 2mg Iron, 139mg Calcium PER SERVIN G

quinoa in a medium saucepan; bring to a boil on stovetop over medium-high. Reduce heat and simmer, uncovered, stirring occasionally, until tender and creamy, 20 to 25 minutes. Add more water if needed, 2 tablespoons at a time, to maintain a creamy texture. Stir in ½ teaspoon salt and ¼ teaspoon pepper. Remove from heat, and cover to keep warm. 3. Toss together carrots, shrimp, ras el hanout,

1½ tablespoons oil, remaining ½ teaspoon salt, and remaining ¼ teaspoon pepper in a medium bowl. Transfer mixture to hot grill basket; grill, covered, stirring occasionally, until charred and tender. Use tongs to transfer shrimp to a medium bowl after about 2 minutes and carrots after about 4 minutes. Add dates, almonds, lemon juice, parsley, mint, cilantro, and remaining tablespoon oil; toss to combine. Serve shrimp mixture over quinoa and with lemon wedges. 530 Calories, 19g Fat (4g Sat.), 152mg Chol., 9g Fiber, 27g Pro., 66g Carb., 35g Sugar (0g Added Sugar), 762mg Sod., 3mg Iron, 279mg Calcium GF

SU M M E R V EG E TA BLE CU RRY WITH CRIS PY TO F U Active Time 40 minutes Total Time 40 minutes Serves 4 ¾ cup brown jasmine rice 1 cup fresh or frozen and thawed corn kernels

3 Tbsp. lime juice 2 Tbsp. canola oil 1 (14-oz.) pkg. extra-firm tofu, drained, cut into planks and patted very dry 1 small zucchini, sliced into 1/3-in.-thick half-moons

1 medium red bell pepper, cut into ¾-in. pieces

¼ tsp. kosher salt

1 lb. carrots, diagonally sliced ¼-in. thick 1 lb. large peeled, deveined raw shrimp 1 Tbsp. ras el hanout 2½ Tbsp. olive oil 6 Medjool dates, pitted and chopped ¼ cup chopped toasted almonds 2 Tbsp. fresh lemon juice 2 Tbsp. chopped flat-leaf parsley 2 Tbsp. chopped mint 2 Tbsp. chopped cilantro Lemon wedges H E A LT H . C O M

LE M O N - G A RLI C PAS TA WITH T U N A A N D A RU G U L A Active Time 25 minutes Total Time 35 minutes Serves 4 8 oz. whole-grain linguine 1 (6.7-oz.) jar tuna in oil, drained, 2 Tbsp. oil reserved ¾ cup canned no-salt-added cannellini beans, drained, rinsed, and patted dry 1½ Tbsp. thinly sliced garlic 1 tsp. kosher salt

1 (13.5-oz.) can lite coconut milk

½ tsp. black pepper

474 Calories, 24g Fat (7g Sat.), 0mg Chol., 7g Fiber, 18g Pro., 50g Carb., 9g Sugar (0g Added Sugar), 795mg Sod., 4mg Iron, 110mg Calcium

PER SERVIN G

2 Tbsp. coarsely chopped cilantro

2 tsp. grated ginger

1 tsp. kosher salt

ing tablespoon oil, zucchini, squash, and bell pepper; cook, stirring occasionally, until browned, about 3 minutes. Stir in scallions, curry paste, garlic, and ginger; cook, stirring constantly, until fragrant, about 1 minute. Stir in coconut milk and salt; bring to a simmer over medium-high. Reduce heat to mediumlow; simmer, stirring occasionally, until vegetables are tender, about 8 minutes. Stir in tofu and remaining 1½ tablespoons lime juice. Divide rice and curry among 4 bowls; top each with corn salad and cashews.

1 (5-oz.) pkg. baby arugula

2 tsp. grated garlic

¾ cup white quinoa, rinsed

3. Return skillet to medium-high. Add remain-

2 Tbsp. coarsely chopped basil

2½ Tbsp. red curry paste

1½ cups whole milk

browned on bottoms, about 4 minutes. Flip tofu over and cook until browned on both sides, about 8 minutes total. Transfer tofu to a plate, and cover to keep warm.

PER SERVIN G

1/3 cup thinly sliced scallions

Active Time 30 minutes Total Time 40 minutes Serves 4

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2. Stir together milk, 1½ cups water, and

1 small yellow squash, sliced into 1/3-in.-thick half-moons

S PI CE D G RI LLE D S H RI M P WITH CRE A M Y Q U I N OA

100

grates, and preheat grill to medium-high (400° to 450°F).

¼ cup chopped toasted cashews 1. Bring 1½ cups water and rice to boil

in a medium saucepan over high. Reduce heat and simmer, covered, until liquid is absorbed and rice is tender, about 25 minutes. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork and set aside, covered, until ready to serve. 2. While rice cooks, stir together corn, basil,

cilantro, and 1½ tablespoons lime juice in a medium bowl. Heat 1 tablespoon oil in a large nonstick skillet or wok over mediumhigh. Cook tofu, undisturbed, until nicely

½ tsp. black pepper 2 tsp. grated lemon zest, plus 2 Tbsp. juice ¼ cup finely chopped toasted walnuts 2 Tbsp. chopped flat-leaf parsley 1. Cook pasta according to package

directions, omitting salt. Drain, reserving 1½ cups cooking water. 2. Heat 1 tablespoon reserved tuna oil in a

large nonstick skillet over medium-high. Add beans; cook, undisturbed, until beginning to sizzle and turn light golden, about 2 minutes. Add garlic; cook, stirring constantly, until fragrant, about 1 minute. 3. Reduce heat to medium; stir in arugula,

salt, pepper, and 1 cup reserved cooking water. Bring to a simmer and cook, stirring often, until arugula wilts, about 1 minute. Add pasta and 1 tablespoon lemon juice, tossing to coat and warm pasta. Add more cooking water as needed until sauce is glossy. Remove from heat; stir in flaked tuna and remaining tablespoon reserved oil. 4. Stir together lemon zest, walnuts,

parsley, and remaining tablespoon lemon juice in a small bowl until combined. Spoon mixture over pasta. Serve immediately. 430 Calories, 18g Fat (2g Sat.), 15mg Chol., 8g Fiber, 26g Pro., 50g Carb., 4g Sugar (0g Added Sugar), 695mg Sod., 4mg Iron, 112mg Calcium PER SERVIN G

Active Time 20 minutes Total Time 20 minutes Serves 4

3. Squeeze juice from 2 charred lemon

1 lb. boneless center-cut pork chops (about ½-in. thick)

halves into a bowl; stir in shallot, vinegar, remaining ¼ teaspoon salt, and remaining ¼ cup oil. Tear bread into bite-size pieces.

1 tsp. kosher salt

4. Cut pork into ½-inch slices. Arrange kale

¾ tsp. black pepper 2 (8-oz.) bunches Lacinato kale ¼ cup, plus 2 Tbsp. grapeseed oil or other neutral cooking oil 2 medium lemons, halved crosswise 3 slices crusty, whole-grain bread 1 Tbsp. finely chopped shallot 2 tsp. white balsamic vinegar or balsamic vinegar

on a platter; top with pork, bread, cherries, goat cheese, and hazelnuts. Drizzle with shallot dressing. Squeeze remaining charred lemon halves over salad. Serve immediately.

514 Calories, 35g Fat (6g Sat.), 64mg Chol., 6g Fiber, 29g Pro., 26g Carb., 9g Sugar (0g Added Sugar), 697mg Sod., 3mg Iron, 197mg Calcium PER SE RVIN G

1 cup fresh cherries, pitted and halved ½ cup crumbled goat cheese

CRE A M Y- CRU N CH Y P O K E BOWL S

¼ cup chopped toasted hazelnuts

Active Time 15 minutes Total Time 1 hour, 5 minutes Serves 4

1. Preheat grill to high (450° to 500°F).

Sprinkle pork evenly with ¾ teaspoon salt and pepper. If desired, remove kale stems. Massage leaves with 2 tablespoons oil. 2. Place pork chops, kale, lemon halves (cut

sides down), and bread on unoiled grates and grill uncovered, removing items when done. Grill kale and bread until toasted and charred, about 1 minute per side, and lemons until lightly charred and grill marks appear, about 3 minutes. Grill pork until lightly charred, grill marks appear, and a thermometer inserted into thickest portion of meat registers 145°F, about 4 minutes per side; then let rest 5 minutes.

1 cup short-grain brown rice, rinsed ¼ tsp. kosher salt 3 Tbsp. coconut aminos or lower-sodium soy sauce 3 Tbsp. rice vinegar 2 Tbsp. fresh lime juice 1 Tbsp. toasted sesame oil

1 cup chopped mango 1 cup matchstick carrots 4 medium radishes, thinly sliced ¼ cup jarred pickled sushi ginger 1½ tsp. black sesame seeds 1. Bring 1¾ cups water, rice, and salt to

a boil in a medium saucepan. Reduce heat and simmer, covered, until liquid is fully absorbed and rice is tender, about 30 minutes. Remove from heat; let stand, covered, 10 minutes. Fluff with a fork and set aside until completely cool, about 20 minutes. 2. Stir together coconut aminos, vinegar,

lime juice, sesame oil, chile paste, and mirin in a large bowl. Transfer half (about 1/3 cup) of mixture to a small bowl. Add fish to large bowl, and toss to coat. Let stand, tossing occasionally, 5 minutes. 3. Divide rice, fish mixture, avocado, mango,

carrots, radishes, and ginger evenly among 4 bowls. Drizzle remaining dressing over each, and sprinkle with sesame seeds. Serve immediately.

505 Calories, 20g Fat (3g Sat.), 62mg Chol., 8g Fiber, 28g Pro., 58g Carb., 14g Sugar (0g Added Sugar), 568mg Sod., 2mg Iron, 46mg Calcium PE R SERVIN G

1 Tbsp. chile paste such as sambal oelek or Sriracha R E CI PE K E Y

1 Tbsp. mirin 1 lb. sushi-grade salmon or tuna, skin removed, cut into ½-in. pieces

VE HP

Vegan

High Protein

Gluten-Free HF

High Fiber

recipes

1 medium avocado, sliced

G RI LLE D P O RK A N D K A LE SA L A D

ADVISORY BOARD

MEET THE EXPERTS Here are the doctors, nutritionists, trainers, and other experts we collaborate with and rely on for the latest information and inspiration when it comes to health and wellness.

Dendy Engelman, MD Assistant clinical professor of dermatology at the Albert Einstein College of Medicine and head of dermatology at Shafer Clinic Fifth Avenue

Q&A We chatted with yogi Chelsea Jackson Roberts about the power of connection. What does community mean to you? By definition, yoga means to join, to unite, to connect. The more we connect—to ourselves, and as a group—the better we can support one another in challenging times. A strong community is also able to hold one another accountable, while still staying rooted in love. How can we all help make yoga more inclusive? Try to reflect on the classes you attend. Ask questions like “Why do I gravitate to certain teachers? Maybe I should try a teacher who doesn’t share the appearance I typically see elevated?” If you have a voice within your yoga community, use it to question how the space could be more diverse. Who is the studio benefiting? Is it wheelchair- accessible? Is there an opportunity for a sliding fee scale? Breathe in and speak up! How do you cultivate joy? By practicing gratitude. This has been a challenging period for us all, but we can always find gratitude. I instruct a meditation on Peloton where I have people visualize the things and people they are grateful for. I haven’t seen my family for over a year, but when I welcome their images into my meditation, I remember that love transcends space and time.

Mary Jane Minkin, MD Clinical professor, department of Obstetrics, Gynecology and Reproductive Sciences, at the Yale School of Medicine Rachel Needle, PsyD Licensed psychologist and codirector of Modern Sex Therapy Institutes

Karen Fields-Lever, DDS Founder of 28 to Brush Dental Studio, in Forest Park, Illinois

Jenny Patinkin Beauty expert, makeup artist, brand founder, and best-selling author

Carol Figuers, MS, PT, EdD Professor, Doctor of Physical Therapy division, at the Duke University School of Medicine

Gunnar Peterson, NSCA CSCS, RSCC*E Beverly Hills–based personal trainer and gym owner, and director of strength and endurance training for the Los Angeles Lakers

Kirsty Godso Nike Master Trainer, creator of whey protein isolate Made Of, and cofounder of Pyrogirls Christine C. Greves, MD Board-certified ob-gyn at the Orlando Health Winnie Palmer Hospital for Women and Babies Michelle Henry, MD Clinical instructor of dermatology at Weill Cornell Medical College Joe Holder Founder of the Ocho System, health and wellness consultant, and certified personal trainer Mark Hyman, MD Head of strategy and innovation, Cleveland Clinic Center for Functional Medicine, founder and director of the UltraWellness Center, and New York Times best-selling author

Roshini Rajapaksa, MD Health’s contributing medical editor; associate professor of medicine at the NYU School of Medicine and cofounder of Tula Skincare Drew Ramsey, MD Assistant clinical professor of psychiatry at Columbia University, founder of the Brain Food Clinic, and author of Eat Complete David Reavy, PT Physical therapist and founder of React Physical Therapy, in Chicago Chelsea Jackson Roberts, E-RYT, PhD Founder of Chelsea Loves Yoga and Yoga, Literature, and Art Camp for Teen Girls, in Atlanta

Debra Jaliman, MD Board-certified dermatologist, assistant clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai, and author of Skin Rules

Sheryl A. Ross, “Dr. Sherry,” MD Women’s health expert, Lady Parts cohost, and author of She-ology, the She-quel: Let’s Continue the Conversation

Jeanette Jenkins Celebrity trainer, health and fitness expert, and founder and president of the Hollywood Trainer LLC

Lynn Saladino, PsyD Health’s contributing psychology editor; clinical psychologist in New York City

Jeannine Morris Lombardi Yoga teacher and certified holistic health coach Justine Marjan Celebrity hairstylist Erin E. McGintee, MD Board-certified allergist and clinical immunologist at ENT and Allergy Associates, LLP

Cynthia Sass, MPH, RD Health’s contributing nutrition editor; registered dietitian, board-certified specialist in sports dietetics, and consultant for professional sports teams

Andrea J. Singer, MD, FACP, CCD Director of women’s primary care, bone densitometry, and fracture liaison service, departments of OB-GYN and Medicine, at MedStar Georgetown University Hospital Amy Stein, DPT, BCB-PMD, IF Expert in pelvic-floor dysfunction, author of Beating Endo, and founder of and master practitioner at Beyond Basics Physical Therapy, in New York City Karina Stewart Cofounder of Kamalaya Koh Samui Wellness Sanctuary & Holistic Spa and master of acupuncture and Traditional Chinese Medicine Mark Townsend Celebrity hairstylist Jennifer Wider, MD Women’s health expert, radio host, and author of The Savvy Woman Patient Talia Wiesel, PhD Assistant professor of psychiatry at the Icahn School of Medicine at Mount Sinai and the Weill Cornell Medical College Lauren Williams Certified personal trainer and group fitness instructor, founder of Chisel Club, and creator of Fit Support Ni’Kita Wilson Cosmetic chemist and cofounder of Love Yu Collective W. Chris Winter, MD Neurologist, double-certified sleep specialist, and author of The Sleep Solution and the upcoming The Rested Child Ashley Womble, MPH, PMH-C Vice president of public affairs at Crisis Text Line, maternal mental health expert, and author of Everything Is Going to Be OK Joshua Zeichner, MD Associate professor of dermatology at Mount Sinai Hospital

Rebecca Scritchfield, RDN Registered dietitian and exercise physiologist, expert on intuitive eating, author of Body Kindness, and host of the Body Kindness podcast

Health® (ISSN 1059-938X) (July/August 2021) (Volume 35, Number 6) is published monthly except for combined issues January/February and July/August by Health Media Ventures Inc., a wholly owned subsidiary of Southern Progress Corporation, a subsidiary of Meredith Corporation. Principal office: 225 Liberty St., New York, NY 10281-1008. Periodicals postage paid at New York, NY, and additional mailing offices. Postmaster: Send all UAA to CFS. (See DMM 507.1.5.2.) Non-Postal and Military Facilities: Send address corrections to Health Magazine, P.O. Box 37508, Boone, IA 50037-0508. Canada Post Publications Mail Agreement #40069223. BN #860502483RT0001. Copyright © 2021 by Health Media Ventures Inc. All rights reserved. Health is a registered trademark of Health Media Ventures Inc. Printed in the U.S.A. Customer Service and Subscription Information: For 24/7 service, please use our website, health.com/myaccount. You can also call 800-274-2522 or write to Health Magazine, P.O. Box 37508, Boone, IA 50037-0508. Reproduction in whole or in part without written permission is strictly prohibited. Your bank may provide updates to the card information we have on file. You may opt out of this service at any time. For syndication requests or international licensing requests or reprint and reuse permission, email syndication@meredith.com.

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Stephen Cheuk Founder of S10 training, S10 recovery, and House of Matcha

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TO A D V E RT I S E : CO N TA CT D E V I N AT M I I N T E G R AT E D M E D I A , 8 6 0 - 5 4 2 - 5 1 8 0 O R D E V I N @ M I - M S . CO M

WHAT I KNOW NOW

DASCHA POLANCO The 38-year-old star of In the Heights shares how she nurtures her mental health. It’s OK to be vulnerable. I’m usually this hard shell and nothing can break me—but that’s not healthy. In the last year or so, I’ve realized that when you sweep things under the rug, they just accumulate. But if you address whatever is going on with your feelings and mental health, and you’re honest with yourself, things can get better. I have good self-care habits and bad ones! I like to buy a lot of fashionable things. That comes from not being able to do that when I was younger— I didn’t have the money. But I also know it’s best to have more healthy forms of self-care. So I like to go to a spa and love to work out. I also like to feed my creativity, so I will paint, do puzzles, that kind of stuff.

Supporting the mental health of young girls and boys across the diaspora is so important. We need to have psychologists that speak the same language as our youth. I’m committed to trying to raise the flag on that issue. I talk to my kids and nieces about mental health every day. That’s not something that was done for me as a kid—not intentionally, but because there was a lack of understanding that it was important. So I’m changing that. I want them to feel positive, safe, and enlightened. 104

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H E A LT H . C O M

Timothy Smith

True wellness means having the freedom to do whatever makes you happy—without restrictions or rules. I don’t believe in strict rules when it comes to wellness. For example, sometimes I eat pizza and ice cream, and sometimes I eat vegetables. Both can make you feel good in a different way.

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