Dr. Oz The Good Life - January/February 2016 by Lawrence Ambrocio

DR.OZ

Doctors’ Most Honest Advice P. 44

THE GOOD LIFE OZ’S 2016 PLAN

YOU GET A DIET DAY OFF EVERY WEEK

CLEAR OUT CLUTTER BREAK BAD HABITS SAY BYE TO STRESS!

SHAPE UP JUST BY WALKING ! HEALING TEAS FOR ENERGY, CALM & RE ST

New Recipes You ’ ll Love

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new

Welcome Letter Our grandkids’ energy sparks ours, too (but makes it hard to get a photo!).

Big sis Philo gives new brother Jovan the seal of approval.

Dr. Oz From the Heart

C O U RT E S Y O F D R . OZ

Meet My New Inspiration

This New Year’s, I have babies on the brain. My daughter Daphne and her husband, John, welcomed our second grandchild in October (Jovan joined his big sister, Philo, who’s almost 2). We got extra lucky because the whole family moved back in with Lisa and me for a few weeks so we could all help out with the baby and give Philo extra love. For me, as a grandfather, having the kids around meant I got to do just enough diaper changing and tear wiping to bring back what being a new parent is all about. It also meant I got enough sleep to have the energy to reflect on it. You have hopes and dreams for your kids and their kids, and one of the many amazing things about that infant in front of you is he or she is the ultimate blank slate. Babies have a million paths, a million choices, and a million opportunities. I see many adults who crave this sense of the new and the possible but feel it’s too late to have even a fraction of the choices they can imagine. It’s not. Biology offers one clue that you can restart whenever you want. Your body can reverse damage from many unhealthy habits once you adopt better ones. (For instance, within 12 hours after you quit smoking, harmful carbon monoxide levels in your blood drop.) I get to talk to people all the time who’ve changed course dramatically, from those who’ve lost 100 pounds and got off diabetes drugs to others who’ve repaired longstanding rifts with their families.

What it takes to move forward is the belief in your own blank-slate potential. Then you need the openness to ask yourself these two big, potentially scary questions:

What’s stopping me? Chances are, there’s a hurdle be-

tween the life you have now and the one you want (be it a new, improved relationship with a loved one or an easier time zipping your jeans every day). It might seem like it’s going to be tough to get over. Maybe you’ll have to have an awkward conversation, or figure out how to cook veggies the family will eat. On to the next question.

Is that discomfort any different than the distress I feel now? Is it going to be worse than always feeling le-

thargic and unhealthy or having toxic relationships? Nearly everyone I’ve talked to about their quest to become healthy has realized that they need to fly through some turbulence to get to smoother skies. Once you accept it, you’re not thrown by it; the rocky start is just part of the process of moving ahead. You don’t need to have a baby in your arms to see that there are plenty more chapters ahead. Use your built-in ability to transform, and live your million-possibilities life, starting now.

Email me! Comments, questions, smart ideas? Send them to me at DrOz@DrOzTheGoodLife.com.

DROZTHEGOODLIFE.COM

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DR. OZ

CONTENTS | JAN/FEB 2016

THE GOOD LIFE 80 Healthy Body 19 Oz News: Health Tone your tush; manage meds

Teatime All Year Round! Global-inspired picks, sweet or spiced

22 His vs. Her Weight Loss Ways to slim down like a man 24 How to Feed a Cold Your anti-sniffle grocery shopping list

ON THE COVER

26 Listen to Your…Muscles Simple tweaks to stay strong and lean

Doctors’ Most Honest Advice 44

Healthiest Foods on Earth 83

29 “Goodbye, 148 Pounds. Hello, New Life.” Transformation inspiration

Oz’s 2016 Plan: Lose 10 Lbs 90

32 What Happens When… You burn your mouth or can’t get a splinter out

Shape Up Just by Walking! 34

Fresh Start: Clear Out Clutter 112 Break Bad Habits 46 Say Bye to Stress! 107

34 Your Winter Walking Plan Indoors or out, you’ll have more fun with these ideas!

Healing Teas for Energy, Calm & Rest 80

PAT R I C I A H E A L

44 Doctors Off-the-Record Frank talk that’ll get you better care 46 The Good Life Report: “I’ll Just Have One More…” Docs discuss “almost addictions.” Find out if you’re at risk

DROZTHEGOODLIFE.COM

DR. OZ

Home Life

CONTENTS | JAN/FEB 2016

101 Oz News: Living The healing power of crafts; what not to flush

THE GOOD LIFE

104 Cures for the Brrrs Gear so warm and cozy, you won’t want this season to end

True Beauty

107 A Field Guide to Difficult People What’s behind their ’tude, and how to cope calmly

53 Oz News: Beauty An anti-aging superfruit; skin cancer update 57 What’s in Your… Bar Soap?

112 Live Lighter Follow this decluttering guide for a cleaner home and a clearer head

59 Take the Better-Hair Quiz! And never buy the wrong product again

66 35 Best Healthy Beauty Tips Top experts’ look-younger, feel-good secrets

In Every Issue

3 Dr. Oz From the Heart 8 Your Smart Ideas

Cold Fighter Frozen grapes soothe sore throats

The Ultimate Insider Beauty Advice for skin, hair, confidence

13 Ask Dr. Oz Anything 116 Dr. Oz’s Rx Weight Won’t Budge? Let Go a Little

107

Good Eating 77 Oz News: Food New gadgets for easy prep; feast on fish, get happy

Got a Cranky Coworker? The healthiest ways to deal

80 Everyone’s Cup of Tea A year of delish recipes, from fruity to spicy 83 Clean, Lean Supergreens! Yummy recipes for these leafy all-stars 88 Eat Like Dr. Oz at a… Super Bowl Party Dips, chips, even buffalo meatballs! 90 The Day-Off Diet A saner, tastier way to drop pounds—it’s a plan you’ll stick with

Cover Credits Dr. Oz photographed in New York by Art Streiber. Styling by Kelly McCabe at Art Department. Hair by Anne Sampogna. Makeup by Linda Melo. Prop styling by Lili Abir Regen at Brydges Mackinney. Food styling by Jamie Kimm. Sweater, Ermenegildo Zegna. Trousers, Paul Smith. Chalk illustration by Jeff Rogers.

JANUARY/FEBRUARY 2016

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

F R O M TO P : PAT R I C I A H E A L ; A N DY RYA N . I L LU ST R AT I O N BY B I G S H OT TOY WO R K S . A D D I T I O N TO D E C E M B E R 2015 “ YO U R H E A LT H Y H E A RT P L AY B O O K”: H E A RT C R E AT E D BY I H E A RT G U T S , I H E A RTG U T S .C O M

64 Makeup with a Moisture Boost Pretty lipsticks, blushes, and shadows that pack a hydrating punch

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Readers’ Tips

Your Smart Ideas

Start 2016 off right with readers’ new and healthy ways to fix breakfast, reach a fitness goal, get off your duff, and more. Then send your ideas to Tips@DrOzTheGoodLife.com! THINK AHEAD “To stay motivated to exercise throughout the winter, I sign myself up for early spring races that take place in March and April. That way I’m focused and working toward a goal during those January mornings on a treadmill!” —Jackie Zales

PRETTY AND HAPPY

EVENING PREP, MORNING YUM “As part of my pre-bed routine, I put ¼ cup steel-cut oats and 1 cup water in a slow cooker and set it on low. In the morning it’s done, ready for cinnamon, berries, chia seeds, and a few dark chocolate chips. It’s like having a huge cookie right out of the oven, except it’s good for me!” —Nechamah Goldfarb

WARM UP TO FIND CALM

“I love hot yoga! There’s nothing better than walking in from freezing temps to a relaxing, tranquil space on your mat. It’s energizing, and it clears out the cobwebs after the holidays.”

“When I’m feeling a bit down, I throw on some mascara. It makes my eyes light up so I feel prettier, and it gives me that boost of confidence I need. A little makeup goes a long way.” —Rebecca Mencel

MAKE-YOUR-OWN MANTRA “I talk to myself for inspiration. My cousin and I use the phrase: ‘Keep going; you’re doing great!’ It sounds simple, but when things feel impossible, it’s a good way to push yourself to finish a tough task. Hey, it just got me through assembling 150 wedding invites in one day!” —Meghan Weber

—Stephanie Hargadon

EATING-OUT SMARTS

How do you healthify your favorite comfort foods? Send ideas and recipes to Tips@DrOzTheGoodLife .com. Submissions may be edited for length and clarity.

JANUARY/FEBRUARY 2016

“When I’m at a restaurant with friends or family, I order first, so I’m not tempted to get a less healthy dish based on what other people are getting.” —Kayce Lustrino

PERFECT WINTER DISH

“In Morocco we eat bissara, a delicious protein-and-fiber-rich soup made from dried beans. It’s hot, filling, and one reason we never complain about cold weather.” —Ziad Meftahi Editors’ Note: So good! Try our version:

White Bean Soup with Cumin and Lemon HEAT 2 tsp olive oil in a large pot over medium heat. Add 1 ½ Tbsp finely chopped garlic and cook until fragrant. ADD ½ cup grated carrot, 1 tsp ground cumin, ½ tsp ground coriander, and ⅛ tsp cayenne pepper. Cook, stirring occasionally, until carrots are soft, about 5 min. ADD two 15-oz cans no-saltadded white beans, rinsed and drained, and cook, stirring occasionally, 5 min. Add 1 quart low-sodium vegetable broth, 1 Tbsp lemon juice, ¾ tsp fine salt, and 5 grinds of pepper, and bring to a boil. REDUCE heat, cover pot, and simmer 15 min. With an immersion blender, puree until smooth.

Serves 4 213 cal, 4 g fat, 10 g protein, 34 g carb, 4 g sugar, 15 g fiber, 561 mg sodium, 0 mg cholesterol

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DR.OZ

A fresh, not-heavy dessert: orange slices soaked in a little sugar and lemon juice. I add Grand Marnier, shredded mint, and pomegranate seeds to mine.

THE GOOD LIFE FOUNDING EDITOR

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Superfood of the Month Oranges

offer up filling fiber, potassium, and vitamins A and C.

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“I make a salad with roasted beets, orange segments, goat cheese, chopped almonds, and a vinaigrette dressing.” Submit your own smart idea for an upcoming superfood star: peas! We’ll feature one reader tip, so email yours to SuperfoodTip @DrOzTheGoodLife.com.

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Every cup is a gift to mind, body and spirit.

Is almond butter better? Why do you get chills? Find out here.

01.16

ASK DR. OZ ANYTHING

Your Burning Questions Answered!

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

Everybody does it: The Romans mixed honey or fruit juice into their snow, and in the U.S. “maple belt,” people drizzle on maple syrup and call it leather britches.

Q IS IT SAFE TO EAT SNOW? OZ SAYS Stick out your tongue and say aah. It’s fine (and fun) to catch those flakes as long as you follow a few guidelines:

PHOTOGRAPHED BY JEFF HARRIS

Gather it later in the storm. Snow grabs molecules of dust, soot, and bacteria from the air as it falls, so the flakes that fell most recently tend to be cleaner. While pollutants are low (less than what’s in water), it’s still smart to wait, says Staci Simonich, Ph.D., an environmental scientist at Oregon State University.

Find a fresh drift. Even if that snowfall still looks nice and pristine, the longer it lies around, the more stuff will collect on top of it, including car exhaust, grit from your neighbor’s fireplace chimney, and other particles you don’t want to be eating. So grab and enjoy while the snow is fluffy fresh.

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ASK DR. OZ ANYTHING

When a song just won’t stop playing in your head, what’s the best way to get it out? OZ SAYS That maddening tune, a.k.a. an earworm, invades when your mind latches onto some feature of the melody, says Georgina Floridou, a researcher at Goldsmiths, University of London, who studies the phenomenon. Why does your brain torture you like this? No answer yet. But there are some ways to hit “stop” on the endless loop going on in what scientists call the mind’s ear:

Want to knock

a st

Try distractions. When the song that’s making you crazy pops into your thoughts, distract yourself by reading something out loud. This crowds out the earworm by jumping onto the same memory pathway it’s been traveling on, Floridou says.

Chew gum. One study found that gum chewers were less likely to acquire earworms, and Floridou suspects that chomping could chase them away as well. By giving your brain something else to do, she says, “it may interfere with your ability to imagine sounds.” That means less Manilow, more peace.

Sing a “cure” tune. Some people have success in banishing those annoying earworms from their minds by singing a short, familiar ditty such as “Happy Birthday.” (And if you’re lucky, the new song won’t get stuck instead.)

ks for Brit It wor s! un eo

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Can’t Get It Out of My Head

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TRY IT

SKIP IT

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sin

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Should You See a “Virtual” Dermatologist? THE CLAIM Smartphone apps let you skip the waiting room and visit a doctor virtually. You just snap a picture of your mystery bump or rash and upload it. A dermatologist affiliated with the app gives you a diagnosis in about 24 hours. OZ SAYS Save yourself the $45 that most apps charge for a virtual visit. While they may be OK for, say, a case of poison ivy, many skin issues, like rashes, suspicious moles, and what-the-heck-is-this bumps, need a closer look beyond what your phone’s camera can deliver. Plus, there’s no guarantee that the physicians being

JANUARY/FEBRUARY 2016

paid by these apps have good credentials, says David Bank, M.D., an assistant clinical professor of dermatology at Columbia Presbyterian Medical Center—or that private details like your diagnosis or payment information will be safe. Don’t risk being misdiagnosed; for now at least, stick to a real-life doc. SKIP IT

A L L I L LU ST R AT I O N S BY T H E E L L A P H A N T I N T H E R O O M

is almond butter really better for you than peanut butter? it’s so much more expensive! Normal lymph nodes are about half an inch from top to bottom.

OZ SAYS Both have about 200 calories and 7 grams of protein in 2 tablespoons. Each has a slightly different nutritional edge, but it’s pretty slim. Peanut butter has more folate; almond has more magnesium and vitamin E. Even the fat profile isn’t that different: Almond has 1 gram less of saturated fat and about 2 grams more of monounsaturated. Otherwise, they’re basically equal. So why the sudden almond butter craze? It could be driven by peanut-free classrooms or the popular paleo diet (followers often don’t eat legumes). If you love it and don’t mind the price, buy the almond stuff. But it’s fine to opt for standard peanut butter, too—and then use the money you save to stock up on sunflower seeds and spinach (sources of the magnesium and vitamin E you might be missing out on).

No matter which nut butter you buy, scan the ingredients to be sure it’s not loaded with extra sugar.

The more severe the illness, the longer they stay plumped up.

If your lymph nodes are swollen, when should you call a doctor?

OZ SAYS There’s no need to make the call if they’re enlarged when you’re ill—it just means they’re doing their job. You have about 600 of these bean-shaped nodes, which are part factories, part filtration systems. They help make immune cells and filter bad stuff from your lymph fluid as it flows through them. The nodes swell as they ramp up activity when you’re sick, and your fingers can feel the ones that are closer to the surface (those in your groin, armpit, and neck), explains Punita Ponda, M.D., an assistant professor of medicine at Hofstra North Shore-LIJ School of Medicine. The bulge trigger could be something minor: A little infection in a nick on your leg can swell the nodes in your groin, for example; an eye infection can inflate ones in your neck. But if they’re puffy and there’s nothing at all wrong, if nodes in several locations are prominent at once, or if they’re painful, call a physician, says Ponda.

why do you get the chills when you hear something thrilling or moving?

OZ SAYS For our ancient ancestors, chills were a handy response to danger—they caused the little muscles around our hair to contract to make it stand on end, so we’d appear bigger and less appealing as prey, says Christopher Lowry, Ph.D., an associate professor of integrative physiology at the University of Colorado Boulder. There’s no clear reason we should get chills when we’re not under siege. Scientists suspect that emotional moments (like big changes in a music score) startle our sympathetic nervous system into action the way an out-of-nowhere appearance of a zombie in a horror flick could. It’s not that we think we’re in danger, but somewhere deep inside, we get stirred up in the same way and have the same response.

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ASK DR. OZ ANYTHING

✔

TRY IT

SKIP IT

How do you pick a good protein powder for a smoothie? OZ SAYS It’s not as complicated as the giant array of products on store shelves makes it seem. Just turn to the nutrition facts panel on the back of the package, and follow my three golden rules, below. 1 CHOOSE a powder

2 LOOK at the protein

3 OPT for one that’s

with 15 to 25 grams of protein per serving (men can go for 20 to 30 grams). That’s about all the protein your body can process in one sitting, says Liz Applegate, Ph.D., director of sports nutrition at the University of California, Davis.

source, and select one that fits into your diet, price range, and worldview. For instance, whey and casein come from milk, so if you’re lactose intolerant, try those made from egg whites. Need a vegan choice? Consider powders made from rice, green peas, hemp, or soy.

unflavored and unsweetened. “This way you control how sweet your smoothie is by adding fruit or honey,” says Applegate. “Plus, you’ll know you’re paying for pure protein, not added sugar.”

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JANUARY/FEBRUARY 2016

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Powders like hemp (below) mix well in a shaker. But pea and rice proteins mix more smoothly in a blender.

Microcurrent Facials THE CLAIM You can firm facial skin that’s beginning to sag with a handheld device (for at-home or doctor’s use) that emits very low-level electrical currents. OZ SAYS Spending time with these machines could lift your skin a bit if you use them regularly. “The current can help your skin produce collagen and minimize the appearance of wrinkles,” says Joshua Zeichner, M.D., director of cosmetic and clinical research in the department of dermatology at Mount Sinai Hospital. They’re less invasive than injectables like Botox, but the results are also less dramatic. You may notice some filling in of lines around the eyes and possibly even of wrinkles on the cheeks—“similar to what you’d get with several weeks of using a strong topical anti-ager like retinol,” Zeichner says. (Want more? You can use these devices— at-home versions run about $200—along with injectables and lasers. You don’t have to choose one or the other.) The feel of the current is not too strong, says Zeichner—like mild pinpricks. TRY IT

Q CAN YOU DIG INTO PIZZA NIGHT WHEN THE CRAVING STRIKES?

Try It or Skip It, Pizza Edition! Opting for a thin crust. Try it. At one major chain, choosing a thin crust over the regular kind can save you at least 40 calories per slice. Blotting the grease. Skip it. You’re not guaranteed to cut out much fat unless there’s a serious oil slick happening. Ordering a whole wheat crust. Try it. More whole grains = more filling fiber.

OZ SAYS

C H R I STO P H E R T E STA N I . FO O D ST Y L I N G BY C H R I S L A N I E R AT A P O ST R O P H E

YES, YOU CAN! Come on—I’m not here to take away your pizza! And actually, if you order it my way, your pie can check off a bunch of nutritional boxes. A plain cheese slice already has bone-building calcium in the cheese and cancer-fighting antioxidants in the tomato sauce (more than you’d get from raw tomatoes, in fact). But that’s just for starters. I basically treat pizza like a nice, flat plate to pile with peppers, mushrooms, broccoli, artichoke hearts, spinach, and more. Seriously, go ahead and order the veggie works so you get a healthy dose of vitamins, minerals, and fiber without adding on too many calories. Two more tips: I resist adding meaty toppings or extra cheese, and I try to stick to one slice. Not easy, I know, but a big side salad helps. Sources: Keri Gans, M.S., R.D.N., author of The Small Change Diet; Ashley Koff, R.D.

Sorry, meat lovers… SAUSAGE, PEPPERONI, AND MEATBALLS CAN ALL TURN AN INNOCUOUS SLICE OF ’ZA INTO A MAJOR CALORIE SPLURGE. (AND DON’T EVEN GET US STARTED ON THOSE HOT DOG–CRUST PIZZAS.)

How big a slice are we talking here? About the size of your hand with your fingers spread as if you’re giving a high five.

Freeze right there! Stick to the serving size on frozen versions (about a third of the pie), and pump ’em up with extra veggies—whatever you’ve got lying around. Three we like: Kashi Mushroom Trio & Spinach Thin Crust Pizza Three cheers for fiber, protein, and fancy mushrooms—the kind you’d get at a nice Italian trattoria. 250 cal per serving

Amy’s Margherita Pizza The simple ingredients are a plus, and gooey mozzarella balls make this a weeknight winner. 280 cal per serving

Newman’s Own Roasted Vegetable Thin & Crispy Pizza This one brings lots of flavor to the table with fireroasted veggies and a garlicky sauce. 240 cal per serving

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January/February

HEALTHY BODY OZ NEWS: HEALTH

Turn for 4 More

5 THINGS WE JUST LEARNED

ST U D I O D. ST Y L I N G BY M E G U M I E M OTO AT A N D E R S O N H O P K I N S . T Y P E I L LU ST R AT I O N BY M D I - D I G I TA L

Big pill problem Up to 30% of prescriptions are never filled, which can leave health problems dangerously untreated.

Scatterbrained? PillPack’s app will “ping” reminders when you need to take your meds.

Managing Meds Just Got Simpler

Keeping track of multiple medications, whether for yourself or someone you’re caring for, can get crazy. A solution: PillPack (pillpack.com), an online pharmacy that does the divvying up for you. Your prescription and over-the-counter drugs are shipped for free, organized by dose into packets stamped with the day and time the pills should be taken, making it easier to stay on top of your health. Wellness Tips and Trends PHOTOGRAPHED BY ALISON GOOTEE

DROZTHEGOODLIFE.COM

OZ NEWS

2 doctor-approved

COOL FEVER TOOL

The 10-second read time makes it easier for moms to take a squirmy tot’s temperature. 97.0

. | 97

a Norm

8. 5|9

l bo

body booster

DIY Butt Lift When you sit for too long, the soft tissue in your buttocks actually spreads out in three directions—the same way a ball of clay squashes when you put pressure on it. In response, cells in the region generate extra lipids (a.k.a. fat), leading to more junk in the trunk, says Katy Bowman, M.S., a biomechanist and author of Don’t Just Sit There. Stop the spread by taking a two-minute walking break at least once an hour (squats can’t hurt either).

dy t

a per

es t ur

Tush always in a chair? Expect expansion.

You go, girl! This is the year you’ll run that 5K.

Resolutions Can Work

If you usually give up on your goal by the time the calendar flips to February, sweeten the pot. You’ll be more likely to keep to your intention if you give yourself added motivation for success instead of relying just on willpower, says Michael Roizen, M.D., author of This Is Your DoOver. Challenge a coworker to see who can squeeze in more gym workouts this month, or use an app like DietBet where you win money if you hit your weightloss target—and lose the cash if you don’t.

The Flu Shot and Your Heart If you haven’t been vaccinated, it’s not too late—flu season can last until May. Bonus benefit: New research shows the vaccination could reduce the risk of stroke and heart attack, possibly because inflammation caused by the flu may lead to blood clots if you already have plaque buildup in your arteries.

JANUARY/FEBRUARY 2016

TO P : J M U C K L E / ST U D I O D. I L LU ST R AT I O N S BY T H E E L L A P H A N T I N T H E R O O M . S O U R C E S : T R AC Y ST E V E N S , M . D., C A R D I O LO G I ST, S A I N T LU K E ’ S M I D A M E R I C A H E A RT I N ST I T U T E , K A N S A S C I T Y, M O ; J O S E P H B R E S E E , M . D., C H I E F O F T H E E P I D E M I O LO GY A N D P R E V E N T I O N B R A N C H O F T H E C E N T E R S FO R D I S E A S E C O N T R O L A N D P R E V E N T I O N ’ S I N F LU E N Z A D I V I S I O N

It’s great for kids, too!

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Healthy Body GENDER DIVIDE

HIS HER VS.

He cuts out ice cream and drops a pants size. You count every crumb and still struggle to zip your jeans. Weight loss doesn’t play fair! This info will help you even the odds.

You’re not hallucinating; men lose weight a lot faster. One U.K. study found that after two months of dieting, men had shed three times as much fat and twice as many pounds as women had when following similar weight-loss programs. His advantage? Lean muscle. He’s got more of it—even if he has the same body mass index (BMI) as you—which means he torches more calories, whether he’s working out or just working the remote.

Men shrink their bellies. Both men and women whittle down their midsections first, but since a guy tends to carry more fat there, it’s easier to see when he shrinks a size. Aesthetics aside, that’s a good thing, according to Kathryn Kaiser, Ph.D., an obesity researcher at the University of Alabama at Birmingham’s School of Public Health. In both men and women, a larger waist is associated with high cholesterol, type 2 diabetes, high blood pressure, heart disease, and more.

Guys lose it solo. When men want to trim down, they’re more likely to follow an exercise program on their own, according to research from Stanford University. One way he’s ahead: He’ll probably aim for an achievable target weight. Studies have found that men tend to set more realistic dieting goals than women do.

JANUARY/FEBRUARY 2016

WOMEN

BY PAIGE GREENFIELD FOWLER PHOTO ILLUSTRATION BY ALEX ROBBINS

MEN

Females slowly catch up to males in the slim-down race, but it takes more than just eating less to see progress. “Dieting causes you to lose both fat and muscle,” says Caroline Apovian, M.D., director of nutrition and weight management at Boston Medical Center. And muscle helps you maintain a brisk metabolism so you can eat normally without gaining. Strength train at least twice a week and up your protein intake to prevent muscle loss.

Ladies downsize more evenly. It will take a while to notice, though. That’s because you have more subcutaneous fat, which sits right below the skin and is tough to ditch. You carry that stubborn fat all over but especially on your hips, butt, and thighs. (Blame evolution—you’re programmed to hold on to it for fertility.) Combining cardio with lifting weights—while cutting calories—helps. Women who did that lost twice as much fat from their lower bodies as those who did only cardio, researchers found.

Women get with a group. We join weight loss programs about six times as often as men do. Good for us: Support groups can more than double your chances of success. In one study, people enrolled in a group program (most were women) were nearly nine times more likely to drop 10% of their weight over six months than those who tackled it alone.

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Healthy Body GET-WELL GUIDE

Chicken soup Yes, it tastes like Mama’s love—but chicken soup also has been found to have anti-inflammatory properties and may help calm irritated nasal passages and airways. Plus, its saltiness encourages you to drink more fluids and stay hydrated.

*AND SHOULD YOU

HOW TO FEED A COLD*

Your nose is nonfunctional and your taste buds are on the fritz, so it’s no wonder you don’t feel like eating—or you reach for unhealthy “I want comfort” fare. “What you really need are foods rich in vitamins and minerals, not high in processed carbs and fat,” says Sezelle Gereau Haddon, M.D., an integrative ear, nose, and throat specialist with the Center for Health and Healing at Mount Sinai Beth Israel in New York. Move these superfoods to the top of your get-well grocery list. BY BARBARA BRODY

JANUARY/FEBRUARY 2016

PHOTOGRAPHED BY PATRICIA HEAL

STARVE A FEVER? Nope. Going hungry has never been shown to help lower your temperature or fight infection, says Rachel C. Vreeman, M.D., director of research at the Indiana University Center for Global Health. “Food gives your body the energy and nutrients it needs to heal,” she says.

Vegetable juice Sweet potatoes

Pop open some vegetable juice (in green or the usual tomato flavor). It’s an easy way to get nutrients when you don’t feel like eating.

“They’re rich in vitamin A, which works with your immune system to create white blood cells that fight pathogens,” says Salge Blake. Just roast or microwave a potato and dress it up a little—consider pumpkin or sesame seeds, or Parmesan cheese and greens.

Frozen grapes If your throat feels as if it has a million paper cuts, opt for something icy to numb it. “Frozen grapes are refreshing, cooling, and a good source of vitamin C,” a nutrient that helps immune cells stay strong, says Joan Salge Blake, R.D.N., a clinical associate professor at Boston University.

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

Hot green tea Anything warm can help relieve stuffy noses and sore throats, and green tea does extra: Its nutrients can keep viruses from infiltrating cells, as well as help fight respiratory tract infections.

Mushrooms Shiitake, maitake, and cremini (baby bella) varieties are loaded with molecules called beta-glucans. Research has shown these to have antiviral and antibacterial properties, says Chris D’Adamo, Ph.D., at the Center for Integrative Medicine at the University of Maryland School of Medicine. Maitake also have huge amounts of vitamin D, an important immunesystem nutrient.

Honey

Yogurt or kefir

Add it to your tea if you have a cough. Honey coats your throat and can diminish that hacking reflex, says Lawrence J. Cohen, a professor of pharmacotherapy at the University of North Texas System College of Pharmacy.

The good bacteria (probiotics) in these can give your immunity a powerful leg up. In fact, in one study, when people with colds took probiotic supplements, they recovered faster than those on a placebo and said their symptoms were 34% less severe. Check labels for products that contain Lactobacillus and Bifidobacterium (also called Bifidus) strains.

Healthy Body

OWNER’S MANUAL You’re sitting on your body’s largest muscle, the aptly named gluteus maximus. Your muscles memorize movement patterns and store them in your spinal cord. That’s why you never forget how to, say, ice-skate or ride a bike.

Listen to Your…

MUSCLES They’re your brain’s Uber: When you want to get from here to there, you call the right muscles to put you in motion. These body lessons will keep you strong and moving along. BY SELENE YEAGER ILLUSTRATIONS BY MARK ALLEN MILLER

VITALS

650

Number of muscles in your body.

35%

Average amount of your weight that’s made up of muscle.

Number of calories per hour that a pound of muscle burns. A pound of fat burns as little as two.

They get torn down, but build back stronger

It takes more than one muscle to shift your shape

Regardless of what some late-night fitness advertorials say, you can’t slim your thighs with hundreds of leg lifts or crunch your abs away. Focusing on a single muscle makes it stronger but won’t magically burn off the fat layer on top. To change your shape, you need to build more muscle everywhere— that helps you burn more total calories all day long, which melts fat. Be efficient by doing exercises that work many muscles at once, such as squats and push-ups. Of course, aerobic activities like brisk walking help burn fat too.

Do them well: Don’t let knees pass toes in a squat. Do master push-ups by starting against a wall.

When you ask your muscles to do something they’re not used to—like a Zumba marathon or a hike up a steep hill—they’re going to complain a little the next day. That soreness is a form of strain that happens because your muscles aren’t working together smoothly, says David Costill, Ph.D., director emeritus of the Human Performance Laboratory at Ball State University in Muncie, IN. As a result of the disconnect, you get little tears in the fibers, which lead to inflammation you experience as “ouch.” The good part: While your body mends those stressed-out muscles, it gives them a little extra power on the theory that “hey, we need to get stronger if she’s going to keep doing this.” Until they finish knitting themselves back together, ease next-day aches with a warm bath or a heating pad, and do a little gentle activity to boost circulation, which brings in nutrient-rich blood to help them heal.

3 AMAZING THINGS YOUR MUSCLES DO 1. They mop up blood fats. Your muscles have special enzymes that break down unhealthy fats in your bloodstream called triglycerides so they don’t damage your arteries, says Marc Hamilton, Ph.D., director of the Texas Obesity Research Center at the University of Houston. Sitting for long periods of time shuts down these enzymes’ activity by up to 90%. Experts recommend that you take an active break from sitting at least every 30 minutes. 2. They make you happy. There’s a two-way conversation between your brain and your muscles. Your noggin tells your muscles to move, and when they do, the brain lights up like a slot machine at full tilt, creating a bundle of reactions that raise your number of brain cells and boost feel-good chemicals. These can help you fend off depression, and they’re why you generally feel cheerier after taking a brisk walk. 3. They help control blood sugar. Your muscles use glucose (blood sugar), especially when they’re in motion. Studies show that building muscle by strength training may keep blood sugar levels steady in people with diabetes.

Strong muscles will hang around a long time, provided that you treat them right It’s a myth that everyone loses muscle as they age. In a stunning study that compared MRI images of the legs of 40-year-old athletes to athletes in their seventies, both looked identically lean and healthy. By contrast, sedentary 70-somethings’ were nearly half fat, with some weak, flabby muscle in the middle. The athletes in both age groups did a lot of exercise to keep their legs strong—biking, swimming, or running four to five days a week. To hold on to the muscle you have, move around as much as you can, and do 150 minutes a week of moderate physical activity and two sessions of strength training.

DOCTOROZMAG.COM

Healthy Body

YOU TURN

Bridget’s solution: Start small, then build on your wins.

INCREDIBLE SHRINKING BRIDGET! MAY 2012

280

OCTOBER 2012

240

APRIL 2013

180

SEPTEMBER 2013

139

TODAY

132

“Goodbye, 148 pounds. Hello, new life.”

H A I R A N D M A K E U P BY J E S S I C A M A R I I N G LO M P

Bridget Jennings slimmed down the slow-and-steady way. Her success formula: walking + a sane diet + the occasional splurge. (Ideas in this issue can help you do the same!) AS TOLD TO LAMBETH HOCHWALD

For some people, eating is nourishment. For me, eating was a way of coping—and I’ve had a lot to cope with over the years. In 2007, I was in a serious car accident: Another driver crossed four lanes, hit my car head-on, and completely spun me around. They had to cut me out of the car. Along with the surgery I needed on my right leg and the months of physical therapy that were required, I was traumatized. I was terrified of driving to work, so I left

PHOTOGRAPHED BY SARA STATHAS

my administrative job, and being stuck at home was the perfect setup for overeating. Then, three year later, my younger sister was killed in a car accident not far from where I’d had mine. She was just 20 years old. The shock and grief were all-encompassing, and, frankly, dieting was the last thing on my mind. Eating was one of the few things that brought me pleasure, and the concept of three meals a day DOCTOROZMAG.COM

EXPERT ADVICE

Healthy Body

YOU TURN We know that aerobic exercise such as walking or cycling beneﬁts cardiovascular health, weight management, and emotional well-being. I recommend at least 30 minutes, most days each week. It’s very important to have the right kind of footwear for each activity. Feet need to be properly aligned and supported, and I am a strong advocate of evidencebased technology and design. Since everything that connects our bodies to the earth depends on the feet, I recommend starting there. – Andrew Weil, M.D.

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didn’t exist for me. My husband worked late into the evening, so I’d often make my own dinner, and then I’d join him for another evening meal when he got home. We’d end the night by digging into two big bowls of ice cream. My physical health took a real hit. I had horrible gastroesophageal reflux disease (GERD) and was popping antacids twice a day. In May 2012, I started noticing weird swelling in my legs and went straight to the doctor. The news wasn’t good: If I didn’t do something about my weight, which had climbed to 280 pounds, I could have congestive heart failure within five years. I listened in shock. When I got home, I reached out to my husband’s sister for help, because I’d always seen her as someone who is healthy and fit. She suggested that I start by tracking everything I ate. I did that using MyFitnessPal, and it was a revelation to see how big my portions were. Before I even made changes to what I was eating, I decided to just put a little less food on my plate at every meal. For exercise, I began walking—a little at a time, for only five or 10 minutes at first, because my sister-in-law told me to start slowly. I figured out ways to do it indoors in the winter with DVDs that showed me how to do a walking workout in my living room. [Yes, it’s possible to kick off a walking plan in winter—see page 34.] You wouldn’t think that such small changes could make a difference, but they did. Within a month I’d lost 20 pounds, and I felt motivation kicking in. I took a nutrition class with my mom and learned about the basics of healthy eating. For example, I never used to eat breakfast, and I realized that skipping a morning meal was setting me up to be too hungry—and to overeat—later in the day. I learned so many ways to trim calories and got better about reading labels. Instead of throwing just any spaghetti sauce into the grocery cart, I’d find one without any added sugar. I learned that it was important to have some regular healthy meals in my

EXACTLY WHAT BRIDGET EATS TO KEEP THE WEIGHT OFF “It helps to have some go-to healthy meals,” says Bridget, who relies on these staples:

Breakfast Oatmeal with berries and pumpkin spices, plus a hardboiled egg for extra protein

Lunch Sliced turkey with a side of hummus and veggies

Dinner Grilled salmon with spaghetti squash (“It’s like having pasta, but without all the carbs”) and green beans or Brussels sprouts

rotation. For six days a week, I track my food and exercise, and on the seventh, I relax without going crazy. I might have some chips and salsa if I’m out to dinner, or a glass of wine, and I enjoy it without feeling guilty, because I know that the next day I’ll be back to my usual routine. [Flip to page 90: “The Day-Off Diet” tells you how to cut yourself some slack and still slim down.] By the end of 2013, I was under 140 pounds. And a few months later, I went back to work. I took a part-time job at a fast-food place near my home. That may seem like an odd choice, but I like to be with people, so it really suits me. Plus, I get to stand up and move around during my shift, which is way better than sitting in front of a computer, as I did at my old job. My new lifestyle means so much to me that I’ve stayed committed to healthy eating. As for exercise, I switch things up with yoga and Zumba at my local gym. Last year I completed three 5Ks for local charities, power walking the whole way. I feel good about my accomplishments, but what I really wanted to hear was my doctor’s praise. During a recent visit he told me my blood pressure was like a teenager’s! That’s what makes me the most proud.

A PERFECT BALANCE OF STYLE AND SUPPORT.

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Healthy Body JUST CURIOUS

WHAT HAPPENS WHEN… …You wake up with a mysteriously puffy eye When it looks as if you sleepwalked into a boxing ring, there are many potential culprits, says Jonathan A. Bernstein, M.D., a professor of clinical medicine at the University of Cincinnati College of Medicine. We release less inflammation-fighting cortisol when we snooze, so if you’re having an allergic reaction to food, pollen, or a skin product, one or both eyes may look puffier in the morning. Other possible causes: a bug bite, or pinkeye that hasn’t spread to both peepers. In pain or not seeing right? Get checked by your doc to rule out a more serious issue, such as an infection. Otherwise, take an OTC antihistamine and use a warm compress; if the eye doesn’t deflate after a day, see an M.D., who may send you to an allergist.

WHOA! …You don’t really stretch before exercising

WARNING!

HOT!

...You burn the roof of your mouth

That piping hot coffee or molten cheese pizza slice can sizzle on contact. Many food-related mouth burns affect the first layer of the skin inside the mouth, called the mucosa, says Jeremy Goverman, M.D., a burn surgeon at Massachusetts General Hospital. Your food may taste funky for a bit since a burn can cause blisters, but it usually heals in less than a week, he says. Treat it with cold water, and pop ibuprofen or acetaminophen for the pain. Still hurting after that? A topical antiseptic spray may help.

…You don’t get a whole splinter or glass shard out

It’s safest to go after the sucker carefully (to avoid causing more damage or bleeding) with a sterilized needle and tweezers. Otherwise, your skin may develop a painful lump in an effort to rid itself of the strange object, says Whitney Bowe, M.D., a clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. Leaving a remnant in there ups your risk of infection, so if you can’t extract it yourself, hand the job off to your doc. JANUARY/FEBRUARY 2016

Research shows it may up your odds of getting hurt, says Steven Loy, Ph.D., a professor in the Department of Kinesiology at California State University, Northridge. The key is to stretch “dynamically,” which means doing moves like leg swings or arm circles that get your blood and muscles going. This may lessen your risk of injury and increase your range of motion—well worth the few minutes it takes!

…Your tummy growls It doesn’t mean you’re hungry. Fluids and air are moving through your intestines, says Ryan Shelton, M.D., an internal medicine physician with Carolinas HealthCare System in Charlotte, NC. Want to avoid loud grumbles? Eat slowly and chat less while chowing (you’ll swallow less air).

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YOUR

WINTER WALKING PL AN

BY DIMITY MCDOWELL PHOTOGRAPHED BY GARY LUPTON ILLUSTRATIONS BY MARIKO JESSE

Sneak in a few thousand steps indoors, walk the mall with our high-speed workout, or layer up in our weather-defying finds and venture outside. Whatever you do, don’t stop walking this winter. The health benefits are too powerful, the emotional lift too essential!

Some call it cold; we call it invigorating. You’ll be glad you didn’t miss the time outside, if you prep for the chill and rotate through these workouts by Carol Frazey, founder of the Fit School in Bellingham, Washington.

walk strong outdoor s WHY

HOW

WATCH OUT

You get fresh air, endless route options, and scenery more interesting than whatever a treadmill is facing.

Look for walking routes with sidewalks, if possible—even better if they’re protected from traffic, like in parks or greenways.

The weather can make you miserable if you’re not dressed right. Start with a synthetic base and pile insulating layers on top.

workout

Hill, Yes!

Speed Play

Walk for 10 minutes or so at a moderate pace; plan your route so it takes you to the bottom of a hill.

Walk at a comfortable pace for five minutes.

main workout

Pick a repeating feature on your route, like mailboxes, telephone poles, or trees, and walk quickly past three of them. Slow down as you pass three more. Repeat the pattern for 15 to 20 minutes.

warm-up

ST U D I O D. ST Y L I N G A N D M A R K E T E D I T BY AU D R E Y S L AT E R . H A I R A N D M A K E U P BY A N N A W E B B E R . P R O P ST Y L I N G BY C H R I STO P H E R STO N E AT H A L L E Y R E S O U R C E S . C 9 T U RT L E N E C K TO P ; A R I TZ I A PA R K L I F E D OW N V E ST; G A P R U N N I N G T I G H T S ; L . L . B E A N WAT E R P R O O F S N E A K E R S . A L L ST I L L S : M A R KO M E TZ I N G E R / ST U D I O D. ST Y L I N G BY A N N A TO U P I T S Y N A

workout

Climb and descend the hill for 10 minutes. If the incline is a long one, climb up for five minutes (feel your heart rate rise), then head back down. If it’s short, just go up and down as many times as you can within 10 minutes. cooldown

Hot Items Stay toasty with a few winter-be-damned essentials.

warm-up

main workout

head off cold

Pull on the Buff Thermal Hoodie Fog; you’ll get Polartec on top and merino wool around your neck. ($50, buffusa.com)

cooldown

Walk at a comfortable pace for five minutes.

Walk back to where you started at a moderate pace. make it harder

make it harder

If you’re on a longer hill, push your pace and climb just a little higher each week. As you get stronger, you should be able to get a bit farther in the same 10 minutes of climbing.

Each week, add one more tree/ mailbox/whatever during the fast-pace parts, but keep the slow sections at the original three. That means that in the second week, you’ll be going fast for four landmarks, slow for three. The one after: five fast, three slow. You get the idea. This keeps you challenged and the workout fun.

give warmth a hand

Keep your gloves on and tap away on your device with these Brooks Running Drift Gloves. ($50, brooksrunning.com)

Tip: Speed It Up the Smart Way “To walk faster, don’t increase the length of your stride,” says coach Frazey. “Instead, concentrate on taking shorter, quicker steps. That’s easier on your knees and more efficient than long strides.”

stay sleek + cozy

The Athleta Magnetic Powerlift Tights are lined with fleece. ($94, athleta.com)

150 minutes of moderate exercise, like walking, each week gets you the same benefits as 10x that much. DROZTHEGOODLIFE.COM

walk strong at home

Really don’t want to go out? Get fit while you’re next to the fireplace (and near the laundry, the kids, and the dinner that’s roasting in the oven). These two workouts make it possible.

WHY

HOW

WATCH OUT

Bad weather is never an excuse, and what you’re wearing (even PJs plus a sports bra) is fine.

Grab your walking shoes, head to a flight of stairs, or hop on the treadmill, and—voilà!—you’re ready.

You can do it anytime...but that means it can fall to No. 45 on your to-do list. Put it in your schedule!

Power on the Stairs warm-up

Walk up and down 10 to 15 stairs at a moderate pace three times. main workout

Do 10 repetitions of one of the exercises below. Walk up and down stairs three times. Do 10 reps of another exercise, and do the stairs three times again. Alternate the exercises and stair-climbing until you’ve done all six of the moves below. exercises

1. March in place. 2. Push-ups (knees down, standing with hands on the wall, whatever). 3. Jumping jacks. 4. Squats. Standing with feet hip-width apart, bend knees and hips as if sitting in a chair. 5. Lunges. (See opposite page for directions.)

6. Bicycle ab crunches. Lie on your back, knees bent, feet on the floor, hands behind head. Extend left leg out from body while bringing right knee toward your chest. Lift left elbow toward right knee. Switch sides. That’s one rep. Do 10 total.

cooldown

Do an easy three flights up and down the stairs.

workout

No-Dread Treadmill Begin by setting the incline to 1% or 2%, says Frazey. “A small incline mimics the varying terrain—and the calorie burn—you’d encounter outside.” It’s also kinder on your knees and ankles than a flat ’mill.

Home, Sweat Home These smart, stylish options bring on the fun.

control your wisps

Keep hair off your face with this K-Deer Hauthead Band in Punk Rock. ($10, k-deer.com)

warm-up

Walk for six minutes at a comfortable pace. main workout

One minute, brisk pace

play it up

Add music with Jawbone Mini Jambox portable speakers. ($180, jawbone.com)

One minute, comfortable pace Two minutes brisk Two minutes comfortable Three minutes brisk Three minutes comfortable Two minutes brisk

treat your feet

Bombas Originals ankle socks have the right amount of cush and cute. ($11, bombas.com)

Two minutes comfortable One minute brisk One minute comfortable cooldown

send the right message

Walk for six minutes, gradually decreasing your pace.

Tell the fam “Please don’t disturb” with the Lorna Jane Busy Sweat Towel. ($30, lornajane.com)

about 30 minutes of walking on most days can drop your risk of cardiovascular problems by 30%. JANUARY/FEBRUARY 2016

S P L E N D I D S H O RT-S L E E V E D S W E AT S H I RT; C 9 B R A ; A LT E R N AT I V E A P PA R E L S W E AT PA N T S ; N E W B A L A N C E S N E A K E R S ; B O M B A S S O C K S

workout

NO SPACE TO MOVE? TRY THIS

You only need a spot in front of your TV to get an entire workout, thanks to indoor walking DVDs and downloads like those by Leslie Sansone (walkathome.com).

Take This Step Work lunges into your stairs routine (see opposite), like this: Stand with feet hip-width apart, hands on hips, spine straight. Take a big step forward with left foot, bending left knee no farther than 90 degrees. Step back. Repeat, leading with other leg. (That’s one rep.)

HELP THE WALKING HABIT STICK

At the beginning of the month, set a challenging but doable goal. It could be to walk four times a week, hit a certain mileage, or push through excuses not to work out. Then make a list of four rewards: Maybe it’s a latte after a workout or a new scarf for your outdoor walks. As you hit your goal each week, treat yourself to one of your rewards.

Double Up Check if your mall has a walking program. Some are so well established that they have speakers and monthly breakfasts. None around? Start one! The CDC (cdc.gov) has a handy guide.

It’s warm. There’s coffee. Go ahead, grab your water bottle (and a friend!) and join the throngs of walkers already taking advantage of this genius workout spot.

walk strong at the mall WHY

HOW

WATCH OUT

The mall is basically a free gym: a safe, clean spot where bathrooms and water fountains are plentiful and weather isn’t an issue.

Check with your local spot about when they open and if they welcome mall walkers (some even have special programs; see opposite).

You’re there to give your body—not your wallet—a workout. Most of the time, you should be going too fast to window-shop.

workout

Mix It Up! warm-up

Walk for five minutes at a comfortable pace.

O L D N AV Y B U T TO N F R O N T S H I RT; A LT E R N AT I V E A P PA R E L S W E AT S H I RT; A M E R I C A N E AG L E O U T F I T T E R S P R I N T L E G G I N G S ; U N D E R A R M O U R S N E A K E R S ; B A L E G A S O C K S ; J A B R A H E A D P H O N E S ; C A M E L B A K H A N D H E L D WAT E R B OT T L E

main workout

Walk briskly around the mall for 20 minutes. When you pass a big department store, do 10 jumping jacks. When you pass a kids’ clothing store, do 10 squats. A jewelry store is 20 lunges (10 on each leg), and a food court is 10 marches in place, emphasis on high knees. When you get to an empty bench, take the opportunity to do 10 push-ups (rest your hands on the bench).

workout

Tune In

Smart Buys Nifty accessories to boost your workout (and motivation).

The mall is a great place to safely listen to music when you walk (no cars to worry about). Make a playlist or listen to the radio as you groove through this workout. With each song, change your effort level. warm-up

first song Walk slowly.

keep it together

main workout

Your cellphone and car keys ride along in the Nathan SpeedDraw Plus Insulated Handheld Bottle. ($35, llbean.com)

second song Walk moderately. third song Walk quickly. fourth song Walk moderately. fifth song Walk slowly.

cooldown

Walk for five minutes at a comfortable pace.

repeat pattern Go slow, moderate,

quick, moderate, slow, until you’ve finished your 30 minutes. cooldown

make it harder

Increase the number of repetitions of each exercise that you do by one every week. Bonus cardio move: If your mall has stairs, walk briskly up and down them every time you encounter a flight (or two!). This bumps your heart rate up even more and helps tone your legs and glutes while you’re at it.

support yourself

Every woman deserves a cute sports bra! Try this C9 Champion. ($20, target.com/c9)

End on a slow song.

make it harder

After your slow song warm-up, rotate between moderate and quick songs, throwing in a slow song only when you’re really huffing and puffing and need to dial the pace back.

stay on point

Track your steps and heart rate with the FitBit Charge HR. ($150, fitbit.com)

benefits happen fast: your mood and energy get a boost within about five minutes of starting to walk. DROZTHEGOODLIFE.COM

Healthy Body INSIDER TIPS

DOCTORS

OFF-THERECORD

Advice so honest and uncensored, we gave these doctors anonymity. Use it to get the best care possible from the white coats in your life. BY LISA MULCAHY

I can tell when you’re not taking your meds

Be sure you need the care you’re paying for “One thing that really concerns me is our test-happy medical system. When I look at a new patient’s record, I often see she’s been put through a battery of cardiorelated tests: a stress test, an echocardiogram, a carotid artery screening. Yet she hasn’t had a simple blood test for two years! Make sure you get a blood test—which is inexpensive—before anything more complex. If your doc suggests further exams, ask for the reason for each and every test.”

“I get very frustrated when people swear they’re taking their prescriptions, and later I see that their numbers have gotten worse. Tests don’t lie; I usually email the patient and say, ‘You know, your cholesterol levels are higher than before we started you out on the medication. I’d rather not increase your dosage, so before we go that route, is there something lifestyle related that might be creating the problem?’ A typical response: ‘You caught me! I haven’t been taking my meds.’ It often turns out that there’s fear about the treatment. Sometimes they can’t afford a drug or they’re worried about unpleasant side effects. Other times it’s because they got false information about a drug being unsafe. Whatever the reason, let me know so we can find a solution that will work for you.” —A well-known cardiologist and professor at a major New York university

TURN OFF THAT CELL PHONE

—A physician and professor at one of the East Coast’s top medical schools

“I’m not talking about people who yak away loudly in my waiting room. Believe it or not, there are a lot of patients who actually keep talking or emailing the entire time I’m trying to examine them! Let’s forget the fact that this is rude—the bigger issue is that if you’re busy on your phone, how can I give you an accurate evaluation or communicate with you about your health?” —A board-certified family medicine physician and award-winning author

I’m here to treat you, but I need your help “I’m a really busy ER doctor who sees lots of patients daily, and I’m always amazed at the number of people who come in and can’t tell me the most basic info I need to treat them. When I ask, ‘Do you have any preexisting conditions?’ it’s astonishing how many people can’t tell me the answer. If you have a significant health problem, it’s crucial that I know about it. For example, if you take blood thinners and you’ve had a fall, I need to know you’re on those meds so I can make sure you aren’t at risk for serious bleeding. If you can’t recall your whole health history, keep a little cheat sheet of info in your wallet. Because in health, the details really matter.” —A practicing emergency room physician and government health official ILLUSTRATIONS BY PENELOPE DULLAGHAN

JANUARY/FEBRUARY 2016

It’s OK to cry

“As a critical care obstetrician, I sometimes have to deliver alarming news to patients, usually an issue I see on an ultrasound concerning their babies. This, understandably, can be extremely frightening for the person hearing it. I want every woman to know that if you get a bad diagnosis or prognosis, you have the right to react however you want. If you need to cry, do it—you don’t have to wait to leave the room. I let my patients know they are not alone; it’s my job to make you feel we’re in it together.”

—A medical director of a major hospital’s top perinatal center

I get frustrated with medical costs too

“As a psychologist, I am constantly dealing with insurance companies that don’t understand it costs more down the road when they make it harder for people to get mental health care. Why? Untreated mental health issues can lead to stress-related physical conditions. Be a fierce advocate for your well-being, and get your doctor to help. If a patient has hit her yearly quota for therapy sessions, I’ll work to split billing across two years. Sometimes we have to be creative.” —A psychologist and founding director of a developmental clinic

HOW I COPE WITH BURNOUT MAY ALSO HELP YOU

“Here’s a recent day in my life as a doctor: I took care of a patient who confessed that he was suicidal. And then I had a difficult conversation with the wife of an Alzheimer’s patient. That’s the dark side of practicing medicine: watching people suffer. It’s an immensely gratifying job, but it can be very draining. Here’s how I handle it: I tell my colleagues if I’m feeling too stressed, and they cover for me if I need some time away. Find people you can rely on when a break isn’t just optional, it’s a must.” —A professor at a well-known medical school, clinic director, and trustee of a physicians’ academy

TELL ME THE TRUTH ABOUT YOUR SYMPTOMS “This is something that frequently happens: I had a patient come to me with chest pain, and she kept repeating, ‘I don’t think it’s anything.’ I tried to ask her about her pain: Was it dull, aching, or squeezing? She wasn’t clear. I wanted to make sure she wasn’t having a heart attack. It turned out to be heartburn, but to get any information out of her was like pulling teeth. Another patient wasn’t so lucky: He denied having chest pain, but an EKG test showed an irregular heartbeat. He returned to my office for a followup, and the results were very abnormal. Finally, he admitted he’d had chest pressure for more than a year. He had to have bypass surgery the next day. If you’re tempted to lie about your real symptoms, know this: Bad news is often good news because, as your doctor, I can give you the treatment you need. The lesson? Be honest. Your life may depend on it.” —A primary care physician and fellow of the American Academy of Family Physicians

DROZTHEGOODLIFE.COM

‘‘I’LLJUST HAVE The Good Life Report

ONE

MORE...’’

MILLIONS OF US HAVE A HABIT THAT’S HARD TO BREAK, WHETHER IT’S ONE MORE GLASS OF PINOT, ONE MORE DOUGHNUT, OR ONE MORE PILL

THAT HELPS US RELAX. MAYBE IT’S NO BIG DEAL—OR MAYBE, EXPERTS SAY, IT’S AN “ALMOST ADDICTION” THAT SHOULD BE TAKEN SERIOUSLY. HERE’S HOW TO KNOW IF YOU’RE HEADING INTO A RISKY ZONE.

BY ANDREA BARTZ PHOTOGRAPHED BY CHRISTOPHER CHURCHILL

JANUARY/FEBRUARY 2016

Uncorking a bottle of wine was a simple pat on the back after yet another day of diapers and tantrums. That’s what Beth Prystowsky, a 38-year-old mom of a toddler and a new baby, told herself years ago. But what started as the occasional pour while chatting with parents during playgroups quickly turned into a nightly ritual of settling down for a generous glass—plus refills—at home on the couch. As the scale started to tick upward and evenings became fuzzier, Prystowsky realized that her liquid escape had become a crutch. “I had just been diagnosed with multiple sclerosis and was scared about what the future held, so I turned to alcohol to numb those feelings. But the truth was, they were still there the next morning—along with a headache.” What Prystowsky experienced wasn’t true addiction, at least not by a doctor’s definition, but it wasn’t safe or healthy, either. She’s one of a large number of men and women who find themselves in what experts call the almost zone. “Their habits have surpassed what we’d consider no or low risk, but they aren’t what we’d call an addiction,” says Joseph Nowinski, Ph.D., a Connecticut-based psychologist and coauthor of Almost Alcoholic. It isn’t just drinking: On-theverge addictions can take many forms, from popping a painkiller prescribed for a root canal long after the ache is gone to polishing off a pizza by yourself or even compulsively logging on to Facebook.

“After a couple of glasses, I felt less anxious. I hadn’t forgotten about my problems, but they seemed less intimidating with a buzz.”

5 p.m. Just a glass while I cook…

7 p.m. ...and another to get through cleanup.

8 p.m. Rough day. One more.

9 p.m. Whoa! Where did the bottle go?

The Good Life Report

Most people in this kinda-sorta zone won’t veer to the dark side of actual dependency, but even if your bad habit stays short of abuse, it can still do a number on your health and relationships. Nowinski regularly sees patients who complain of difficulty sleeping, a poor sex life and conflicts with their partner, or tension at work because their boss thinks they’re slacking. “When we dig down to the bottom of the story, it turns out that they don’t have insomnia, a lack of sexual desire, or a productivity issue,” he says. “Instead, a potentially troubling behavior is to blame—like drinking too much or staying up too late glued to the computer—but people are often blind to the problem until I point it out.”

15 %

Beth Prystowsky, 38

“I was in control of my life. I went to work every day and was a good mom, but I was still in a dark place.”

JANUARY/FEBRUARY 2016

H A I R A N D M A K E U P BY P E G GY P L I S C OT T FO R FO R D A RT I ST S C H I C AG O

of women ages 18 to 44 binge drink (four or more drinks on a single occasion).

WALKING ONTHE EDGE Up until recently, if you flipped through a psychiatrist’s diagnostic manual you’d find a black-and-white view of addiction. Take drinking, for example: You were either an alcoholic or you weren’t. But therapy sessions on couches across the country were telling a different story. “We had patients who were clearly falling somewhere between these strict labels,” says J. Wesley Boyd, M.D., Ph.D., a Harvard Medical School psychiatrist and coauthor of Almost Addicted. “There may not have been an official classification for it, but experts have realized for a while that you don’t have to be fully dependent on something for it to be damaging.” Today, the clinical definition has caught up to this thinking, and the American Psychiatric Association recognizes that there are mild and severe levels of alcohol and drug use disorders. But because there are no support groups directed specifically toward those with light substance abuse problems, a mom with a weakness for sauvignon blanc may find herself explaining her two drinks a night to a room full of heavy booze abusers. “If you go to Alcoholics Anonymous when you’re in this middle zone, you don’t always identify with the people around you,” explains Nowinski. “It’s hard to say ‘Hi, I’m Megan and I’m an alcoholic’ if you’re not one.” Fortunately, if you have an “almost addiction,” you likely won’t need treatment (or to give up the behavior completely, either). The first line of defense is a DIY, self-help approach—and the earlier you start, the better. “You don’t need to hit rock bottom to start addressing a problem,” says Laura Curtiss Feder, Psy.D., a clinical psychologist and coauthor of Behavioral Addictions. The research-backed four-step plan on these pages can help many of us ease away from the edge of addiction and back into a healthy zone.

1 DIAGNOSE IT

Joy DiNaro, 32, grew up in an Italian household where it was the norm to polish off everything on your plate. “I had no concept of what a healthy portion size was,” she says. But it was a high-stress job that pushed her to the point of losing count—and control—of how much she was eating. After tense calls with frustrating clients, she would head to the office kitchen, which was stocked with snacks. “I’d have a cup of popcorn and it would temporarily distract me from my work, but eventually one cup wasn’t enough. I’d come back for another and another, and then go out for a supersize bowl of pasta after work. When I hit 260 pounds I finally realized, ‘Whoa, this is serious.’ My asthma had worsened, I was having GI issues, and my energy was at an all-time low.” It can be challenging to determine when, exactly, a bad habit crosses the line, but

38 %

of adults who overate or chose unhealthy foods in the past month did so due to stress.

Are You an “Almost Addict”?

Relating to any of these nine statements means that your habit has likely crossed the line from healthy to possibly harmful. If the four-step plan outlined in this story doesn’t help, talk to your health care provider or consider making an appointment with a therapist who specializes in addiction. A relative, friend, doctor, or another acquaintance has expressed concern about my habit. I’ve tried to quit or cut back before but have never been successful. Even when I know I’ve had enough, I find it hard—or impossible—to stop.

I’ve argued with friends or family members about whether or not I have a problem. I have lied to my physician about how often I participate in the behavior. If someone I’m with is engaging in the habit, it can be difficult not to join in.

I’ve tried to keep secret how often I engage in the habit or have found myself making excuses for it. I know I’d feel better physically and emotionally if I could find a way to cut back. I sometimes feel guilty or regretful after I give in to the behavior.

The Good Life Report

Your Brain on Addiction The biology of addiction is similar whether the fix of choice is chablis, chocolate chip cookies, or pills— and works the same way if you’re in the “almost” zone or already truly hooked. FIRST: Help me!

During a moment of, say, stress, boredom, or sadness, your brain remembers something that made you feel good in the past— like having a drink— prompting you to grab a cold one from the fridge. THEN: Aah, yes.

Once you start sipping, the dopamine response system—or reward center—of the brain is activated, resulting in a thrill that helps mask the negative feeling. LATER: Again!

Your brain remembers this high and wants more of it, giving you the urge to repeat the behavior, whether tomorrow or a week from now. OVER TIME: Uh-oh.

You gradually find that you need more frequent and larger amounts of the stimulus to feel the same (half a six-pack versus a single beer).

those like DiNaro who fall into the “almost” zone tend to have two things in common: Their behavior causes identifiable issues— such as weight gain and health concerns— and they depend on their chosen crutch to change their mood, whether to lift up their spirits or suppress negative emotions. Striking a chord? Track each time you give in to a habit, and jot down who you’re with and how you feel at the moment. Patterns may emerge, as well as telling evidence, such as how much money you’re spending on alcohol or the number of antianxiety pills you popped this month to take the edge off. This is often a much-needed wake-up call, explains Boyd. “It’s harder to deny a cold, hard fact—$80 a week on cocktails, yikes—than it is to ignore a family member’s concerns that you’re drinking too much.”

2 SHIFT YOUR

SOCIAL SCENE

The people around you have a huge impact on your habits. “Spending time with the playgroup moms made drinking wine at 3 p.m. seem so normal,” says Prystowsky, who got honest about her rocky relationship with vino on her blog, The Ups and Downs of a Yoga Mom. “If they were polishing off bottles midafternoon, why couldn’t I keep the fun going back at home?” It’s human nature to compare yourself— and your behaviors—to others: “OK, she’s pouring another glass too, so I’m in the clear.” But judging your habits by those around you can get you into trouble. “One physician I work with jokes, ‘An alcoholic is someone who drinks more than I do,’” says Nowinski. “But that doesn’t mean there isn’t a problem, especially if the people you’re hanging around with make it difficult for you to give up the behavior.” In fact, one of the biggest predictors of relapse after an addiction is socializing with those who engage in the behavior you just managed to kick. Keeping the journal should help make the weak links in your clique clear. (“Wow, I always eat a ton with my girls’ night crew.”) Once you pinpoint who’s helping to keep you in the “almost” zone, think about distancing yourself or at least shaking up what you do when you get together.

3 CHANGE YOUR ROUTINE

Like full-blown dependencies, our “almost addictions” tend to be linked to rituals we look forward to, explains Boyd. Consider someone who logs on to social media as soon as the alarm clock rings in the morning. It’s not just common Instagram curiosity that’s making them swipe to the app as if on autopilot; the routine represents something special, in this case a few minutes of calm in bed before the day starts. In order to successfully nix the bad habit, you have to either disrupt the routine completely (getting up as soon as the alarm buzzes, for example) or find a healthy substitute activity that you’re also excited about (spending the first 10 minutes of the morning nestled under the covers with a book instead of your phone). “I used to leave the office and make a beeline to the nearest restaurant or pizza joint,” says DiNaro. “But even after snacking all day, I’d never order a healthy entrée. Instead, it would be a three-portions-in-one cheesy dish, and I’d eat every last bite.” Her solution to breaking the cycle was to schedule activities immediately after work—and plug them into her calendar so she’d be less likely to bow out. “Now I’ll swing by the gym or meet up with friends. Sweating through a tough workout or chilling with girlfriends squashes stress. By the time I’m done, I’m in a better state of mind and don’t feel the need to overeat.” This new strategy (combined with religiously tracking her food and planning meals in advance) has helped DiNaro drop an incredible 130 pounds so far.

4 LOOK AT THE

BIGGER PICTURE

Once you’ve checked the three previous todos off your list, you may notice that you’re already naturally scaling back your habit. Maybe your 25 daily Facebook check-ins are down to five. Or you’re taking an occasional Valium for insomnia as your doctor ordered, instead of whenever your social anxiety strikes. (Know that when it comes to meds, it’s best to use exactly as prescribed, if at all; see the note from Dr. Oz, opposite.) But not everyone is able to live with a toned-down

Joy DiNaro, 32

B R A N D O N S U L L I VA N . H A I R A N D M A K E U P BY L AU R A F L AG L E R .C O M . D R . OZ I L LU ST R AT I O N BY LU K E W I L S O N

“Losing 130 pounds wouldn’t have been possible without first admitting that my overeating was a problem.”

version of a once over-the-top behavior. This is a red flag that cutting back isn’t enough and you need to swear off the vice completely, either on your own or with an expert’s help. The goal, Boyd stresses, isn’t just to turn away from an unwanted behavior; it’s to head in the direction of health. Along with easing back on a bad habit, think about how you can prioritize your overall well-being. Simple things like getting enough sleep and exercising improve mood while also boosting dopamine—the same chemical that fuels addiction. The healthy high from a kickboxing class can actually lessen the need for that snack/pill/drink/whatever. Prystowsky’s outlet was a passion project she started while still drinking. “I had the idea of creating an online community to unite those living with MS, but realized I couldn’t do my best work if I was tipsy. I already knew I had to make a change, and this gave me an extra push,” she says. Yet cutting back on wine didn’t happen overnight. “I’d stop for a week or so and it felt great, but then I’d have a hard day and by 5 p.m. would be reaching for a bottle.” To resist temptation, Prystowsky tossed the booze she had at home and started unwinding with yoga or a cup of hot tea instead. That was two years ago. Today, she enjoys the occasional glass when out with her husband or friends but has given up the evening habit completely. The urge to return to old ways still lurks. “It’s a constant process of reminding myself why I made this change: for the website, for my health, to be happier,” says Prystowsky, whose site now connects thousands of people who have MS. “We give each other the strength to battle this disease—and my own outlook about the diagnosis is infinitely more positive. That wouldn’t be the case if I still had a glass of chardonnay glued to my hand.”

DR. OZ SAYS… More and more women being treated for opioid addiction (drugs like Vicodin or Percocet) became hooked on painkillers prescribed by doctors. Push back. If you’re given a painkiller Rx, ask if there’s another way to manage the discomfort.

DROZTHEGOODLIFE.COM

As your body changes, so does your skin.

AmLactin® Skin Care is specially formulated with powerful, daily-use alpha-hydroxy therapy for smoother, softer, healthy-looking skin.

Feel the difference, try AmLactin® today and save! amlactin.com/save Sunburn Alert: This product contains an alpha-hydroxy acid (AHA) that may increase your skinÕs sensitivity to sunburn. Be sun smart: use sunscreen, wear protective clothing, and limit sun exposure while using this product and for a week afterward. 110133.02_DOTGL © 2015 Upsher-Smith Laboratories, Inc., Maple Grove, MN 55369

TRUE BEAUTY

January/February

OZ NEWS: BEAUTY

This Superfruit Is an Anti-Ager Good in your grocery bag and on your face, pomegranates help fight fine lines and droopiness, according to one recent study. The oil in the seeds is high in fatty acids and plant chemicals called polyphenols, which fend off skin damage caused by age and sun exposure, says Joshua Zeichner, M.D., an assistant professor of dermatology at Mount Sinai Hospital.

Turn for 4 More

5 THINGS WE JUST LEARNED

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

Our pom picks: Promise Organic Nourishing Coconut Oil with Pomegranate ($20, CVS) and Pixi Rose Oil Blend ($24, Target).

Healthy Updates for Your Face, Hair & Body PHOTOGRAPHED BY ALISON GOOTEE

DOCTOROZMAG.COM

OZ NEWS

pro tip

A TV TRICK THAT’LL WORK ON YOU

Shade 7: This coppery medium flatters darker skin.

Airbrushing used to be reserved for news anchors and runway models, but not anymore. Lightweight and water based, the new crop of aerosol foundations spritz on like a gorgeous second skin. After moisturizing, pull your hair back with a headband, hold the Luminess Airsupremacy Foundation ($29, qvc.com; see shades, right) or Sally Hansen Airbrush Face Makeup ($10, drugstores) about 6 inches away from your face, and mist in circular motions for a few seconds—no blending required. We were duly impressed.

Shade 5: A beigy neutral for light tones.

Shade 8: Deeper complexions should try this warm cocoa.

Shade 4: A peachy shade looks great on olive tones.

exfoliating cushion

blotting sheet

we love this

Shade 2: For fair skin, a porcelain hue.

Buddy Up to Stay Safe

eye makeup remover

NICE NEWS FOR YOUR SKIN

Kleenex tissues can help with more than noseblowing now. The brand’s new line of soft-touch facial cleansing products ($5-$8, kleenex.com) includes exfoliating pads infused with papaya extract, double-layer moist wipes, and more (see above). Most are made from a textured, multilayer fabric infused with vitamins E and B5, so they’re super gentle on skin. Bonus: You can keep the pretty containers and load ’em with refills.

Skin cancer rates are climbing, but a new study in JAMA Dermatology found

that having someone help you monitor your skin for signs of the disease resulted in early detections and a potentially higher survival rate. This strategy beat out solo skin checks, the research also showed.

5 Use your custom outline to pluck any strays peeking outside, and pencil in sparse spots for an insta eye lift.

JANUARY/FEBRUARY 2016

Expert Brow Advice: Get It Free Confused about where your arch should begin and your tail should end? Have no idea what an arch or a tail even is? Visit Benefit’s Brow Genie (benefit browgenie.com), and snap a quick pic of your face— the free online tool uses your bone structure to map out exactly what line your brows should follow, so you can shape them just right. Perfect for the clueless, or members of Overpluckers Anonymous.

J M U C K L E / ST U D I O D

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For the frst time, scientists have discovered two nutrients that markedly increase AMPK activity. Clinical studies in humans using these AMPK-activating nutrients reveal profound weight loss efects. But will these nutrients produce the same fat-shedding efects outside a clinical testing environment? Our opinion is a resounding NO! Many people consume so many excess calories and get so little physical activity that it is not possible to achieve meaningful weight loss with just a pill. That being said, if you are trying to lose weight and do not take steps to boost your AMPK activity, you will almost certainly fail.

The accumulation of surplus fat is a consequence of aging. The reason for this unwanted weight gain, however, has only recently been discovered. Each of our cells contains an enzyme called “A-M-P-K”. When AMPK is activated, cells stop storing fat and start burning accumulated fat.

make plans now for your best

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ALL THIS JANUARY

DoctorOz.com

True Beauty LABEL LAB

What’s in Your…

BAR SOAP?

This sinkside staple now boasts advanced hydrators and treatment ingredients you’d find in very fancy skin-care products. Pick your power bar here.

THE FACTS ON SOAP

GLYCERIN BARS are great for normal-to-dry skin. They’re clear because of punched-up percentages of glycerin, a thick liquid that acts as a moisture magnet.

A COMPANY CALLED CLEAN THE WORLD PUTS HOTEL SOAP SCRAPS TO USE: IT RECYCLES AND STERILIZES THEM, SENDING THE NEW BARS TO NEEDY PLACES.

CASTILE SOAP

CASTILE SOAPS, based on vegetable oils like olive, are the easy pick if you want to go natural. But they typically contain drying lye, so they aren’t ideal for your face; use them on your body in warmer months, and pick one of the other options here for the winter.

AFRICAN BLACK SOAPS are cleansers made with the ash of plantains, cocoa pods, palm tree leaves, and shea tree bark. Fans say they help every skin gripe from acne to rosacea, but if you’re supersensitive, you might want to skip them, since many formulas contain lye.

SHOULD YOU USE ANTIBACTERIAL SOAP? Not necessarily. A recent study showed that some antibacterial soaps may not clean any better than a plain ol’ bar does when you’re washing your hands or taking a quick shower. In fact, the researchers found that it took nine hours for soap with a commonly used antiseptic ingredient to kill more bacteria than regular soap.

AC N

BEA

BEAUTY BARS are generally formulated without lye (meaning they’re extra gentle) and are packed with moisturizers such as hyaluronic acid and ceramides, making them ideal for sensitive and parched skin. They’re great for face and body. ACNE SOAPS have pore-clearing and oil-absorbing ingredients (look for charcoal and clay) to prevent breakouts. Some also have exfoliators like salicylic or glycolic acid, which are kinder to skin than gritty particles.

we heart this

BLACK SOAP

P R O P ST Y L I N G BY H E L E N Q U I N N AT PAT B AT E S . S O U R C E S : D E N DY E N G E L M A N , M . D., M A N H AT TA N D E R M ATO LO GY A N D C O S M E T I C S U R G E RY; J I M H A M M E R , C O S M E T I C C H E M I ST; E L I Z A B E T H TA N Z I , M . D., FO U N D E R A N D D I R E C TO R , C A P I TA L L A S E R & S K I N C A R E , C L I N I C A L P R O F E S S O R O F D E R M ATO LO GY AT T H E G E O R G E WA S H I N GTO N M E D I C A L C E N T E R

GL YC

BY BETH SHAPOURI PHOTOGRAPHED BY RAYMOND HOM

Can your family wash up with the same bar? Some research suggests that you’re unlikely to pick up germs from soap, but the Centers for Disease Control says not to share to avoid spreading staph bacteria. If you don’t want to use separate bars, give each family member a washcloth to suds up with, and toss them in the laundry regularly.

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TIRED OF BEING TIRED? Iron + Herbs helps reduce exhaustion and fatigue* Iron-deficiency symptom checklist Do you suffer from any of the following? Are you continually tired and lack appetite? Pale skin & dark circles under eyes Often have difficulty concentrating? Feel chilly or catch colds easily? Have brittle hair or fingernails that chip easily? Are you vegetarian? The more questions you answered “yes” to, the higher your risk of being iron deficient. Iron deficiency often goes undetected, so you may want to ask your doctor for a serum ferritin test.

If you are feeling tired & run-down, Floradix could be the simple solution. Its unique low-dose formulation, with highly soluble iron gluconate as well as whole food concentrates and co-factor B and C vitamins, ensure that it is easily absorbed by the body. Floradix is an easily absorbed, plant-based, nonconstipating, liquid iron supplement with no artiﬁcial additives or preservatives and has been helping women reclaim their energy for over 60 years.* WWW.FLORAHEALTH.COM

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*THIS STATEMENTS HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

True Beauty

? ?

HAIR KNOW-HOW

? ?

Take the BetterHair Quiz!

Experts say most of us are mighty confused about what’s sprouting out of our heads. Finally learn your true hair type, and get surefire lookgreat tips and products. BY CAITLIN M. KIERNAN

Sure, you know if your hair is straight, wavy, or curly (all you need is a mirror and eyes for that), but do you know how closely packed your hair follicles are, or how thick each individual strand might be? Those factors are part of your hair “type,” and most women have no clue what theirs truly is, say all the experts we interviewed for this story. Exhibit A: Juan Carlos Maciques, a top stylist at New York’s Rita Hazan salon, has a client who piled on the mousse to give her limp strands a lift. “By midday, her hair looked like it was pasted to her head,” he says. It was very fine and she didn’t have a ton of it, so Maciques gave her a lightweight root-lifting spray to add volume without weighing her style down. See? If you figure out your exact type, you unlock the mystery of which product and advice will get you healthy, shiny, happy-looking hair. That’s why it’s quiz time! Turn the page to get started.

DROZTHEGOODLIFE.COM

True Beauty

SCORING KEY

HAIR KNOW-HOW

A=1 point B=2 points C=3 points

first

How Thick Is Each Strand of Hair on Your Head? Do these four exercises to find out how big around your individual hairs are.

wet length Wash your hair and squeeze out the excess moisture. Make note of your hair’s length when it’s wet. Let it airdry, and see where the ends now rest. About how much did it “shrink”? A: It really didn’t. B: About 1–2 inches. C: More than 3 inches.

WHY DO WE ASK?

Thick hair tends to be coarser, so it absorbs a lot of water, which weighs it down. Once dry, it may appear shorter than it did wet.

JANUARY/FEBRUARY 2016

texture test Take about a 3-inch section of dry hair, grasp it close to the ends, and gently pull it taut. How does it feel when you run your finger up and down it? A: Very smooth, like silk. B: A bit bumpy, like a shoelace. C: Rough and course, like twine.

WHY DO WE ASK?

Your hair’s outer cuticle layer resembles a shingled roof. Fine hair tends to have a cuticle that lies flat, while the cuticle on thicker strands can be flared and feel wiry.

by a thread Pluck three hairs from different parts of your head and compare them to a piece of standard sewing thread. Are they generally… A: …thinner than the thread?

sink or swim Drop the same three strands into a cup of water and let them sit for three minutes. Do they…

B: …about the same thickness as the thread? C: …thicker than the thread?

A: …float?

TALLY YOUR SCORE

B: …sink?

4–5 points = Each strand is fairly fine.

WHY DO WE ASK?

Denser hair tends to sink. (But so do strands saturated with styling products, which is why it’s important to do this test on clean hair.)

6–8 points = Your strands are about medium thickness. 9–11 points = That’s some thick hair!

61 2

How Much Hair Do You Really Have? Four questions to help you see how full your head of hair is. 1

air it out How fast does your hair completely air-dry? A: Less than 30 minutes. B: 1–2 hours. C: More than 3 hours.

scalp scout Wash your hair and squeeze out the excess water. Let it hang loose and look in the mirror. Can you… A: …see your scalp without moving any hair aside? B: …see some of your scalp when you shake your head back and forth? C: …hardly see any of your scalp, even when you gently shake your hair out?

WHY DO WE ASK?

Length plays a factor, but typically, the more hair you have, the longer it will take to dry. 3

clip pick OK, you’re going to use a clip to keep some of your hair in place. Would you typically go with a…

pony up Pull your dry hair up into a snug ponytail and loosely loop a tape measure around the elastic to measure the circumference. How thick is it? A: Less than 2 inches. B: 2–3 inches. C: More than 3 inches.

A: …bobby pin or snap clip? B: …barrette?

TALLY YOUR SCORE

C: …jaw clip?

4–6 points = Your hair is less full.

WHY DO WE ASK?

For someone with a full head of hair, a bobby pin just isn’t going to cut it. You’ll need a heavy-duty accessory that won’t lose its grip.

7–9 points = You have pretty average fullness. 10–12 points = Whoa, that’s a full head of hair!

Turn for your ideal products

DROZTHEGOODLIFE.COM

True Beauty HAIR KNOW-HOW

now

Find Your Best Products and Tips AVERAGE FULLNESS

FULL

FINE STRANDS

Fine Hair with Less ThanAverage Fullness Your hair is delicate. Products with panthenol, like OGX Strength + Body Ba m b o o F i b e r-F u l l Shampoo and Conditioner ($8 each, Target), will add fullness. To style, you want volume but no weight. Your star product: a root-lifting spray, which won’t leave behind a sticky, heavy residue. Try StriVectin Hair Max Volume Root Lifting Spray ($26, strivectin.com).

Fine Hair with Average Fullness Volume is still a concern, but your hair can stand up to a weightier styling product like a mousse. Tr y C i b u Sh a n g H i g h Mousse ($20, cibuhair.com) to add mass between your hairs so they appear fuller. A good cut is also key for you: Make sure your stylist trims your ends with scissors, not her razor. Razor cuts leave a softer edge that increases the likelihood of flyaways and breakage.

Fine, Full Hair You’ve got enough hair to keep it from looking too wispy, but the weight of those extra strands can make it go flat. Use a volumizing shampoo and conditioner, then spritz on a sea spray that contains magnesium sulfate, like Bumble and Bumble Surf Spray ($27, bumbleandbumble .com). It will give straighter hair an effortlessly textured look and take curls from Little Bo Peep to Shakira.

Medium Hair with LessThan-Average Fullness Your hair is probably pretty bouncy and there’s not too much of it to weigh your style down. Instead, frizz tends to be your foe. Be smart about heat—don’t scorch hair with too-hot curling irons or straighteners. And for a shot of flyaway-taming moisture, pick up a light leave-in spray conditioner, like Carol’s Daughter Sacred Tiare Leave-in Conditioner ($11, Target).

Medium Hair with Average Fullness You’ve got a lot of body, but don’t pile on products or things can get greasy. Use a cream, such as Klorane Leave-in Cream with Papyrus Milk ($16, sephora.com); it has a thin texture that holds your look sans stickiness. And go with moisturizing products, like Desert Essence Coconut Shampoo and Conditioner ($9 each, Whole Foods), to nix buildup without dehydrating strands.

Medium, Full Hair Lush and strong—that’s probably how you’d describe your hair. It can take longer to dry, so always use a heat-protecting product, such as Tresemmé Thermal Creations Heat Tamer Spray ($5, drugstores), to minimize damage when blow-drying. To stop weight from causing your style to droop, try a next-generation hairspray, like Pantene Pro-V Airspray ($7, drugstores). Alcohol-free, it dries fast with a great noncrunchy hold.

Thick Hair with Less-ThanAverage Fullness Your hair soaks up humidity, and because there’s not a lot of it, you can go puffy fast. Use glycerin-rich smoothing products, like Dove Regenerative Nourishment Shampoo and Conditioner ($5 each, drugstores). Then try a hair oil, such as Schwarzkopf Professional BC Oil Miracle Oil Mist for Normal to Thick Hair ($43, salons), to seal strands and keep unwanted moisture out.

Thick Hair with Average Fullness With this combo, your hair can just kind of hang there, so you need a cut with movement. Ask your stylist to use a razor to give you all-around seamless layers, which will add a little swing to your style. At home, use a dry oil spray, like Shu Uemura Art of Hair Straightforward Time-Saving Blow Dry Oil ($39, shuuemuraartof hair.com), which will add glossiness and even more dimension.

Thick, Full Hair Having a ton of hair can sometimes be a mess—especially when you’re trying to comb through stubborn snarls. That’s why you should invest in a detangling product, like R+Co Pinstripe Detangling Primer ($23, Neiman Marcus). Thickness and excess weight can also cause hair to fall flat. A style extender, such as Living Proof Prime Style Extender ($20, Sephora), will help your hair hold its shape.

Sources: Juan Carlos Maciques, a stylist at New York’s Rita Hazan Salon; Temitayo A. Ogunleye, M.D., of the University of Pennsylvania; Karen Hohenstein, a cosmetic chemist; Ted Gibson, a salon owner in New York; Allison Woodruff, a stylist at New York’s Marie Robinson Salon; Bronwen Robinson, Bumble & Bumble’s executive director of global brand artistry; Kevin Murphy, a celebrity stylist; and Michelle Blaisure, a Bosley certified trichologist

JANUARY/FEBRUARY 2016

J M U C K L E / ST U D I O D

LESS FULL HAIR

MEDIUM STRANDS

Use your score from parts one and two to zero in on your foolproof routine.

THICK STRANDS

PROMOTION

goodstuff THE

P R O D U C T S , P R O M OT I O N S & E V E N T S

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CALLING ALL SUPERFANS! Dr. Oz THE GOOD LIFE is looking for our most engaged fans to join a new, exclusive community—Dr. Oz Good Life Champions. We want your opinion and, as a member, you’ll have insider opportunities to try new products, get VIP access to cool events, and may even appear in the pages of Dr. Oz THE GOOD LIFE! Visit drozgoodlifechampions.com today to apply.

finipil 4 Men Only finipil® 4 men only is a patented, FDA-registered antiseptic that destroys 99.999% of bacteria. It’s a nondrying moisturizer and sanitizer. Men use it for chaffing from sports gear, collar rashes, heat, sunburns, or anything in between. They love finipil® 4 men only–it’s a “must have” lotion. finipil4menonly.com

The Tea Spot Enjoy tea on-the-go with our Urban Tea Tumbler. This versatile hot & cold brew bottle is built to last–with borosilicate glass, brushed stainless steel lids at both ends (for easy cleaning) and natural cork accents. Available in 4 colors. TheTeaSpot.com

True Beauty HEALTHY TREND

For a dewy flush, treat cheeks to one of these emollient formulas.

2 3

1 2

4 3

Rich and colordrenched—your lips have never looked or felt better.

Makeup with a Moisture Boost

Hydration and a perky pop of color? Get them both here, with creamy lipsticks, blushes that go on like silk, and velvety eye shadows. It’s time to expect more from your makeup. BY SARAH WEIR PHOTOGRAPHED BY CHRISTOPHER COPPOLA

lips You used to have to choose between rich, bold color or a moisturizing formula. Now there are balms, glosses, and even lipsticks that are saturated with pigment and loaded with luxurious oils like coconut, avocado, or moringa, as well as shea butter and hyaluronic acid to keep chapping at bay, says cosmetic chemist Ron Robinson. You’ll love the look: Your favorite shade glides on evenly, softening dry spots so the color doesn’t latch onto pesky flakes.

hydration how-to Run a clear lip liner like Sephora Collection Universal Lip Liner ($10, Sephora) around the edges of your lips before puckering up to your favorite color. The liner will keep a moisturizing formula from feathering and slipping into fine lines, says makeup artist Fiona Stiles.

find winners here 1. Estée Lauder Pure Color Envy Liquid Lip Potion in Pierced Petal ($30, Nordstrom) 2. Revlon Ultra HD Lip Lacquer in Tourmaline ($9, drugstores) 3. Burt’s Bees Lipstick in Blush Basin ($9, drugstores) 4. Laura Mercier Lip Parfait Creamy Colourbalm in Sweet Guava ($25, lauramercier.com)

JANUARY/FEBRUARY 2016

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

pro tip

TO MAKE COLOR LAST ALL DAY, BLEND AN EYE PRIMER ONTO LIDS, THEN LAYER SHADOW ON TOP.

4 1

Bring winter-weary eyes back to life with lush shadows that moisturize.

cheeks It’s glow time: For a soft, lit-from-within look, you can’t go wrong with a creamy blush. The ones here are packed with hydrators like ceramides, grapeseed oil, and argan oil to help plump fine lines and moisturize rough patches of skin. A stay-put tip: “Liquid and cream blushes fade faster when used over an oil-based face cream,” says Stiles. So if that’s what you use, give it a few minutes to sink in (brush your teeth, do your hair, blend your morning juice) before blushing up for a flush that sticks around all day long.

hydration how-to Using your fingers, dab three dots of blush onto the apples of your cheeks and swirl. The heat from your fingertips will warm up the product so it blends in with your skin.

find winners here 1. Becca Beach Tint in Watermelon (in tube) and Grapefruit ($25 each, Sephora) 2. Elizabeth Arden Ceramide Cream Blush in Nectar ($24, Macy’s) 3. Stowaway Cosmetics Cheek & Lip Rouge in Peony ($15, stowawaycosmetics.com) 4. Clinique Chubby Stick Cheek Colour Balm in Robust Rhubarb and Roly Poly Rosy ($22 each, clinique.com)

eyes Many of us tap eye cream over our dark circles or crow’sfeet but don’t give our lids any love. You can and should anti-age this area with the newest liquid and cream eye shadows. They’re formulated with water-preserving ingredients like sunflower seed oil and silicates to hold moisture in. And because the color is richer than ever before, it doesn’t take much to make eyes stand out.

hydration how-to Apply shadow all over lids with your finger or a fluffy eye shadow brush. Then use the same brush to dust a hint of translucent powder over your lids—it keeps color from creasing, says Jessica Scantlin, head makeup artist at Blushington Makeup & Beauty Lounge.

find winners here 1. BareMinerals 5 in 1 BB Advanced Performance Cream Eyeshadow in Candlelit Peach ($19, Sephora) 2. Pacifica Super Powder Supernatural Eye Shadow Trio in Breathless/Glowing/Sunset ($12, Target) 3. Giorgio Armani Beauty Eye Tint in Sunrise ($38, armanibeauty.com) 4. Laura Geller Eye Dew Cream Shadow Crayon in Rose Gold and Opal ($16 each, laurageller.com)

DROZTHEGOODLIFE.COM

35 BEST HEALTHY

BEAUTY TIPS BY BRIAN UNDERWOOD & HANNAH MORRILL PHOTOGRAPHED BY ANDY RYAN

JANUARY/FEBRUARY 2016

Go to your local mall or drugstore and you’ll see the handiwork of these nine women—they lead teams at some of your favorite skin, hair, and makeup brands. They also know that taking care of what’s on the inside (we’ve got runners, meditators, and juicers here) is how you glow on the outside. So listen up: This is the advice they give their friends.

67 POP THESE Jill takes 2,000 mg of fish oil daily. “I find it helps my skin, and it’s good for the heart and nervous system.” CALM START Every morning, she meditates while stretching. “The activities sync up well,” she says, “and I’m a total multitasker.” BALANCING ACT “Three times a week, I work out in the morning to get energized, and then I enjoy a glass of wine at night to start the chill-out process.” SKIN RITUAL “My secret weapon is a nightly acid peel, which gives me a dewy, radiant glow.” Many at-home glycolic peels are gentle enough for daily use. KEEP IT REAL As volunteer chair of Cosmetic Executive Women, Jill stays grounded by connecting to the issues affecting women. Her happiness advice: Get involved.

Jill Scalamandre

MOM, MORNING MEDITATOR, AND SENIOR VICE PRESIDENT OF PHILOSOPHY AND CHIEF MARKETING OFFICER OF COTY SKIN CARE

As a working mother with a packed schedule that includes plenty of travel, Jill knows a thing or two about staying sane (and looking great) when life’s a blur. We love her five stay-healthy nonnegotiables.

Margo has a personal prescription for great skin: a regimen using natural products powered by plant ingredients. That’s what you’ll find at her high-end apothecary with locations in Europe, the U.S., and Asia. “Plant oils are full of nutrients, antioxidants, vitamins, and omega fatty acids,” she says. One favorite is rose hip seed oil, and she recommends looking for one that’s a deep orange color (a sign that it’s rich in antioxidants like carotenoids and flavonoids). Add it to your moisturizer or use a little on its own. Another radiant skin must-have: an enzyme-based exfoliating product. “Use it in the morning to even out skin,” she says. “It gives you an instant glow.”

Margo’s Green Juice Recipe

Margo Marrone

PHARMACIST, HOMEOPATH, JUICER, AND FOUNDER OF THE ORGANIC PHARMACY

Juice ½ cucumber, 3 celery stalks, 1 carrot, 1 small ginger root, and 1 fresh turmeric bulb (you could also use some of the spice). Combine with juice of 1 lemon.

This Colombian-born entrepreneur has brought the locavore trend to skin care, creating products using ingredients plucked from the fields of her 1,200-acre Vermont farm. Her look-luminous secret is a healthy, nourishing diet and this weekly ritual: “Every Saturday morning I take time to deeply clean my skin,” she says. Tata starts with a double cleanse, using oil and purifying cleansers. She smooths on a clay mask, and when it’s dry, finishes with a steam infused with peppermint, lemongrass, nettle, and calendula.

BREAKFAST

A smoothie with fruit, yogurt, chia seeds, strawberries, raspberries, blueberries, and apricots. LUNCH

Salad with avocado, artichoke, cucumber, carrot, corn, and pine nuts, dressed in a vinaigrette including an omega-rich oil. DINNER

Fish with veggies or pasta with chicken.

JANUARY/FEBRUARY 2016

Tata Harper

ECO-BEAUTY EXPERT, SMOOTHIE AFICIONADO, AND FOUNDER OF TATA HARPER SKINCARE

H A R P E R : C O U RT E S Y O F TATA H A R P E R S K I N C A R E

A Day in Tata’s Healthy Diet

WORK OUT FIRST THING.

“There are fewer demands on your time and attention at 5:30 a.m. than there are at 5:30 p.m. Getting out of bed is painful at first, but once it’s done, you’re free to do whatever comes your way the rest of the day.”

Alex Keith

MARATHON RUNNER AND PRESIDENT OF GLOBAL SKIN AND PERSONAL CARE FOR PROCTOR & GAMBLE

Being at the helm of brands like Pantene and Olay puts Alex at the forefront of beauty innovation. How does she look (and live) so energized? It’s all about compromise.

STREAMLINE. “Decide on the elements of your beauty routine that are most important to you and invest time there. For me, that’s a lowmaintenance hairstyle and taking great care of my skin. I always wear sunscreen. Always. I even put it on for my morning run, in case the sun rises while I’m still out there.” GET YOUR SLEEP. “To have the energy to work out, I need at least seven hours of sleep. This sometimes makes me miss things that happen after 9:30 p.m., but it’s a sacrifice I am willing to make.”

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AGELESS Olay Regenerist renews from within for visible wrinkle results starting Day So your skin is the last thing that shows your age. #BEAGELESS

WHAT GOOD-FOR-YOU BEAUTY REALLY MEANS

“I approach beauty from the inside out. If I don’t feel good, it makes it harder to look good. Diet, exercise, vitamins, minerals, and doctor visits all help with that.”

Lisa Price

CREDITS HERE

NATURAL BEAUTY PIONEER, CURLY HAIR PRO, AND FOUNDER OF CAROL’S DAUGHTER

Lisa started whipping up her own beauty goodies 30 years ago, and although her company is now a multimillion-dollar business famous for its rich, hydrating hair and skin products, she remains committed to making clean products with a small-batch feel.

THE TEXTURED-HAIR SECRET

“Condition, condition, condition. I shampoo once a month, but cleanse weekly with a cleansing conditioner. Every two or so weeks, I use a treatment mask–and–oil combo. My hair absolutely loves it.” HOW SHE KEEPS HER SKIN GLOWING “I like to layer on moisture. I start with an oil— jasmine, coconut, rose hip seed, or monoï—and follow with a cream or lotion. Sometimes skin needs a deep conditioning treatment, like what you’d do with your hair.”

DROZTHEGOODLIFE.COM

Karen Frank

TEA LOVER, SKIN-CARE EXPERT, AND VICE PRESIDENT OF U.S. MASS AND GLOBAL SKIN-CARE MARKETING AT KAO U.S.A.

Karen, who works on brands like Jergens and Curél, has rosacea, so her skin demands a pared-down routine. Sensitive types, take note: You’ll learn a lot from her simple but effective strategies.

HER MAKEUP “A tinted moisturizer helps camouflage any redness I may be experiencing. On days when I need more coverage, I dust on a little mineral powder.” HER MOISTURIZER “I use a basic normal-skin lotion with SPF because I’m outdoors so much on the weekends. I’m not big on experimenting with facial products—I truly believe less is more.” HER CLEANSER “I use a salicylic cleanser daily. It’s a great anti-aging product, and it gently exfoliates.” HER HEALTHY GO-TO “I like to drink a chamomile-green tea blend during the day for its calming properties. It also helps with digestion, along with its natural benefits for body and skin.”

JANUARY/FEBRUARY 2016

Whether she’s scaling Mount Kilimanjaro (she climbed it to raise skin cancer awareness) or navigating New York’s urban jungle, Ellen knows how to care for her outer layer. BE LOYAL TO A ROUTINE YOU LOVE. “It should include a gentle cleanser, a moisturizer, and an easy-to-use sunscreen. And give your skin a few months to respond to products.” EAT PLENTY OF UNPROCESSED FOODS.

“Food is the best source of the vitamins and minerals you need to keep skin healthy. My go-to is a big salad with kale, arugula, herbs, onions, and low-fat dressing.” EMBRACE GOOD STRESS. And filter away the bad. “Stress messes with hormone balance and can make skin lose moisture. I feel creative under pressure, but can also say no thanks to things that might only lead to overscheduling.”

Ellen Marmur, M.D.

M A R M U R : M A R C U S M A M / T R U N K A R C H I V E . Q UA N N : D I E G O V I L L A R R E A L

AUTHOR, MOUNTAIN CLIMBER, AND DOVE CONSULTING DERMATOLOGIST

CARVE OUT “YOU” TIME. “It’s easy to become an afterthought in your own life. I make an effort to do something for myself every day. I don’t have hours, but I do find the time to exercise—preferably outdoors.”

This beauty blogger launched her überpopular site—a smart collection of makeup and skin-care tips, cool DIY recipes, and spot-on product reviews—in 2011 with best friend Nikisha Brunson. Since then, Cipriana has become a poster child for embracing your hair’s natural texture. Her dizzying success keeps this 27-year-old busy, which can make staying healthy hard. Here is her keep-it-simple approach: A SAVING-GRACE SECRET TO BEAUTIFUL HAIR “Since I started using coconut oil on my hair eight years ago, I’ve noticed a tremendous change in the thickness, length, and softness of my strands.” WHAT COMPLETELY CHANGED HER SKIN “As crazy as this sounds, keeping my hands off my face has made my skin so much clearer. Once I became more conscious of not touching my skin, I noticed fewer breakouts.”

Cipriana Quann

STYLE ICON, HEALTHY BAKER, AND FOUNDER OF URBANBUSHBABES.COM

HOW SHE INDULGES—AND STILL LOOKS SO GOOD “I have a humongous sweet tooth. But when I want a treat, I bake it myself using natural and organic ingredients. The more effort I put into what I am consuming, the more I savor every bite.”

DROZTHEGOODLIFE.COM

74 DON’T WAIT FOR YOUR WAKE-UP CALL. “I was diagnosed with osteoporosis at 33. You think you’re invincible at that age, so the news was a massive shock. Before, I was a chronic dieter, filling up on diet soda, artificial-sugar substitutes, and microwave popcorn. I had to change my relationship with food. I stopped drinking diet soda and started eating organic.” FAMILY AND FRIENDS ARE EVERYTHING. “All my spare time goes to my husband and four-year-old daughter, so I work staying fit into that. We walk a lot—it’s a benefit of living in New York. And for me, the best stress reliever is spending time with my friends.” SURROUND YOURSELF WITH POSITIVITY. “I’m proud to work for a company that honors women doing great things in their communities. It’s a reminder of how one person can really make a difference in the world. That’s pretty powerful.”

Kristen Comings

Kristen has built a career around inspiring others, thanks to her involvement with L’Oréal’s Women of Worth campaign. Her philosophy: She wants you to look closely and find inspiration all around you.

JANUARY/FEBRUARY 2016

CREDITS HERE

MOTIVATOR IN CHIEF AND VICE PRESIDENT OF INTEGRATED CONSUMER COMMUNICATIONS AT L’ORÉAL PARIS U.S.A.

2X the wetness protection that lasts & lasts

GOOD EATING

January/February

1 A New Reason to Go Fish It might help your mental health. People who eat the most fish appear to have a significantly lower risk of depression than those who eat less, a large new study in the Journal of Epidemiology and Community Health says. Scientists think that the healthy omega-3 fatty acids found in fish could help rev up good-mood brain chemicals.

A K AT R E ST U D I O

simplest fish recipes ever

Get hooked on these easy, tasty rubs. Just pat them onto four servings of salmon, trout, or tuna, add salt and pepper to taste, then roast or sear.

OZ NEWS: FOOD

Turn for 4 More

5 THINGS WE JUST LEARNED

LEMON-THYME

CHILI-LIME

GARLIC-HERB

Mix 2 Tbsp each

Mix 2 tsp each

Mix 1 Tbsp each

lemon zest

chili powder

chopped rosemary (½ tsp if using dried)

chopped thyme (½ tsp if using dried)

lime juice

+ +

olive oil

minced garlic

olive oil

chopped cilantro

minced garlic Healthy Food, Healthy You DROZTHEGOODLIFE.COM

OZ NEWS

MUFFIN TINS BEAT MUFFIN TOPS

It turns out that this humble pantry dweller is a multipurpose portioning tool. In food writer Ellie Krieger’s new cookbook, You Have It Made, she uses muffin tins to divvy up everything from turkey meat loaf to frittatas to—our personal favorite—mac and cheese. They’re genius for make-ahead meals: You can pop the tins in your freezer, like ice cube trays for food. Once the cups of whatever have frozen, transfer them to a plastic freezer bag to keep easy-to-defrost home cooking at the ready. Nutritional stats vary with the dish, but for the mac, two muffins’ worth is just right. (Recipe at DrOzTheGoodLife.com/individual-mac-n-cheese.)

Mac-andcheese cups? Yes, please.

meal ideas

Kick Off 2016 with...Kale? It’s not as obvious as a kiss or bubbly, but in Denmark, the leafy green is served with New Year’s Eve dinner to bring financial luck. Other countries have their own eats for good money mojo. Work ’em in all month long for extra good luck. Hey, can’t hurt. GRAPES Spaniards eat 12 grapes at midnight— one with each stroke of the clock—for prosperity. (P.S. Not easy!) LENTILS Italians eat lentils on New Year’s Eve because, legend goes, they look like coins. SAUERKRAUT You’ll find this fermented food on lots of tables in Germany. More cabbage = more money luck.

An Easy-Prep Fix for Brown Rice and Quinoa We love whole grains, but we could do without the fuss of rinsing them. OXO’s new Rice & Grains Washing Colander drains water at just the right pace to remove impurities. Its square holes keep the good stuff from slipping through in a tragic rinse-ident. ($12, oxo.com)

snack solution

It’s Always Pumpkin Season For blissful post-fall snacking without the lovely task of digging around in pumpkin guts, go for packaged seeds. Two of our zinc-filled picks: Stöger Raw and Organic Styrian Pumpkin Seeds So fresh and sweet, you can literally taste the pumpkin. ($6 per 5-oz bag, stogeroil.com) SuperSeedz Gourmet Pumpkin Seeds These come in fun flavors like Somewhat Spicy and Cinnamon & Sugar. ($4 per 5-oz bag, grocery stores)

JANUARY/FEBRUARY 2016

F R O M TO P : C H R I STO P H E R T E STA N I . FO O D ST Y L I N G BY C H R I S L A N I E R AT A P O ST R O P H E . J M U C K L E / ST U D I O D. I L LU ST R AT I O N BY T H E E L L A P H A N T I N T H E R O O M

Good Eating MINIGUIDE

EVERYONE’S

CUP OF TEA BY NANETTE MAXIM

PHOTOGRAPHED BY PATRICIA HEAL

SWAPPING NEWS, forging ties, and destressing over a cup of tea is a centuriesold tradition from Turkey to Taiwan. And for great reasons. Sure, the world’s most popular beverage after water might do your heart a favor or help fend off diabetes and cancer. But the special beauty of tea, whether it’s English Earl Grey or Moroccan mint, doesn’t just boil down to health stats, say Mary Lou Heiss and Robert J. Heiss, authors of The Story of Tea: A Cultural History and Drinking Guide: “It’s about community.” Who can resist the way a cup warms your hands and soothes your psyche—or how a whiff perks you up at your desk? Break out the kettle to explore the whole world of tea, and keep our recipe booklet handy to enjoy a different cup every month of the year. Aah.

England

“Tea” might mean a latemorning break (called elevenses), a full-bore afternoon do, or the late-day high tea (served with food so substantial, it’s practically dinner).

Morocco

As in many countries, tea here is fuel for bond-athons. You basically can’t buy a rug in Morocco without having a few cups of tea to sweeten the deal (and the relationship).

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

India

The country that knows how to spice up food deliciously works the same magic with tea. Spiced chai is India’s go-to, brewed from black tea and often spiked with cardamom, fennel, cloves, cinnamon, and ginger (for starters).

Japan

Teas vary in their caffeine content, but steeping time also plays a role: The longer you brew, the higher the level of the stimulating stuff.

The ancient Japanese tea ceremony has loads to offer frenzied 21st-century sippers. With roots in Zen Buddhism, the elaborate ritual— often involving a tranquil setting and tasty matcha—is like meditation and a tea break in one.

China

Teahouses are to China as coffee chains are to the States. Green tea is the tea, swallowed straight up. Oolong, pu-erh, and flowery teas like jasmine are runners-up.

Russia

Black tea is traditionally served from a samovar, a combo teapot and water heater. The pot contains a concentrated tea, which can be portioned out as mild or high-octane. Having the samovar always fired up makes it simple to take tea (and sit and talk) anytime.

Turkey

Small, tulip-shaped glasses are the vessels of choice for Turkish tea. Refusing a cup in Turkey, from a friend or a stranger, is considered impolite.

DOCTOROZMAG.COM

DR. OZ THE GOOD LIFE

Handbook Super Teas |

JANUARY / FEBRUARY 2016

Pass the tea, please, and the insta-calm.

A YEAR OF TE A Twelv e bre fruity wsÑhot a nd ic and to s e e you th spicedÑ y, mont rough ev ery h of 2 0 RECI 1 6 . PES B Y LO RI PO WEL L

TURN OVER A NEW LEAF Drink tea every day for your spirit, as well as your soul

You may be aware of some of the great things tea can do for you, but tea can also give you an uplif to help you stay focused and embrace whatever comes your way. Think of tea as a delicious, zero-calorie treat that goes with every moment of your day! PRESENTED BY

PRESENTED BY LIPTON

BLACK TEA The perfect pick-me-up Jump start your day with this classic blend. Savor the bold aroma and enjoy the robust taste on its own, with milk or lemon (never both). Black teas can have subtle citrus or floral twists so try different types until you find your favorite.

HERBAL TEA A well-timed treat Herbal teas come in a seemingly endless variety of yummy ﬂavors but all are deliciously soothing. Unwind with a cup in the afernoon or afer work. They are naturally caﬀeine-free so you can indulge anytime, even at night.

GREEN TEA A cup of positive energy This daily pleasure with a light, fresh taste and delightful aroma is a fantastic way to recharge. It’s the perfect break whenever you need one. Add some goodness to your day; a cup of tea gives you a pick-me-up so you can make the most of it. Try mixing plain green tea with fruit-infused blends to keep things fresh and enjoy it hot or iced.

Spark your senses and enhance your experiences with tea—hot or iced— every day, any time. www.liptontea.com

Y A OF EAR TE A

Oolong. Orange pekoe. Rooibos. Matcha. The parade of great names adds to the fun, but mainly we come to tea for comfort, ritual, and, of course, amazingly varied flavors. Don't stop with your tea bag pick. Toss extra spices into your mug and you’ve got a pepped-up chai. Whir in fruits and veg and—oh, hey, a new smoothie. Herbs will knock your iced tea to the next level. And don’t forget to try a sparkling tea cocktail—our kind of tea party. (All recipes serve 4 and are under 65 cals per serving.)

january february

Packed with green tea and green veggies, this smoothie shows up just in time to help with your get-healthy New Year's resolution.

Kick up rooibos tea with a healthy sprinkle of turmeric and some vitamin C–rich orange. (Bye, winter chills.)

>> MAKE IT

Pineapple-Matcha Cleanser Steep 2 matcha tea bags in 2 cups near-boiling hot water, 2 min. Remove bags and let tea cool completely. Pour into a blender and add 2 cups pineapple chunks (fresh or thawed frozen), 1 cup baby spinach, 1 cup ice, and 1 Tbsp ground flaxseeds. Puree.

Turmeric-Honey Spiced Tea Steep 5 rooibos tea bags with 1 tsp honey, the segments of 1 small navel orange, ½ tsp turmeric, and a pinch of cayenne pepper in 4 cups boiling-hot water, 5 min. Remove bags.

march Tasty reinforcements for a potent chai can be found (where else?) right in the spice cabinet. >> MAKE IT

Ginger Chai with Milk Steep 4 chai tea bags with ½ tsp ground ginger (or 1 tsp grated fresh), 1 whole cinnamon stick, ⅛ tsp ground cloves, and ¼ tsp allspice in 4 cups boiling-hot water, 5 min. Remove bags. Stir in 2 tsp honey and top each serving with a splash of 2% milk (frothed is extra yummy) and a dash of cinnamon. JANUARY/FEBRUARY 2016

april Appropriately for spring, this chamomile iced tea is equal parts hot and cool, thanks to fiery jalapeño and chilled-out cucumber. >> MAKE IT

Spicy Grapefruit-Cucumber Iced Tea Steep 4 chamomile tea bags in 3 cups boiling-hot water, 5 min. Remove bags and let tea cool completely. Add 1 red grapefruit (sliced) plus ¼ cup red grapefruit juice, ½ cup sliced cucumbers, ½ small jalapeño (or to taste; seeded and sliced), and 1 Tbsp honey. Refrigerate, 1 hr. Serve over ice.

may Iced green tea? Yes, please. Especially if it also works in zingy extras like ginger, lime, and fresh mint. >> MAKE IT

Green Tea Cooler Steep 5 green tea bags with 4 slices ginger (no need to peel) in 4 cups near-boiling hot water, 4 min. Remove bags and let tea cool completely. Add 1 cup sliced cucumber, 1 Tbsp lime juice, and 4 mint sprigs. Refrigerate, 1 hr. Serve over ice.

Spicy GrapefruitCucumber Iced Tea Think of iced tea as a stress buster in a glass. (Or like a day at the spa—except you actually have time for it.)

Y A OF EAR TE A

august june What’s sweet, herbal, and flavorful all over? This strawberry-and-basil-spiked iced tea.

Sweet peaches and sharp strips of lemon zest are delicious sidekicks to fragrant oolong.

>> MAKE IT

Strawberry-Basil Iced Tea Steep 3 Earl Grey tea bags in 3 cups boiling-hot water, 4 min. Remove bags and let tea cool completely. Mash 1 cup sliced strawberries lightly with a wooden spoon. Add another cup of sliced strawberries, the tea, and 4 basil sprigs. Refrigerate, 1 hr. Serve over ice.

july Watermelon teams up with mint tea in this Mexican-inspired cooler. The lime is essential! >> MAKE IT

Watermelon Agua Fresca Iced Tea Steep 3 mint tea bags in 2 cups boiling-hot water, 4 min. Remove bags and let tea cool completely. Puree in a blender with 3 cups seedless watermelon chunks and 1 ½ Tbsp lime juice. Serve over ice. Garnish with mint sprigs (optional).

Watermelon Agua Fresca Iced Tea Summer hang-out fests call for doubling the guest list—and the number of pitchers. JANUARY/FEBRUARY 2016

Peach Iced Tea Steep 3 oolong tea bags in 3 cups boiling-hot water, 4 min. Remove bags. Add 2 cups sliced peaches (peeled fresh or thawed frozen) and 3 long strips lemon zest. Refrigerate, 1 hr. Serve over ice.

Mulled Cider Tea Yay, fall. Time to make all kinds of warmth and toastiness happen in your mug.

october september The so-busy season is baaack. Not to fear: This snappy mix of green tea, mint, and lime will pump you up. >> MAKE IT

Energize-Me Tea Steep 4 matcha tea bags with 2 Tbsp mint leaves and 2 long strips lime zest in 4 cups near-boiling hot water, 3 min. Remove bags. Top each serving with 1 Tbsp light coconut milk (also try it frothed).

Don't choose between hot cider and a cup of tea—do both. >> MAKE IT

Mulled Cider Tea Steep 4 Earl Grey tea bags with 1 cup thinly sliced apple, 1 rosemary sprig, and 4 whole cinnamon sticks in 4 cups boiling-hot water, 5 min. Remove bags and rosemary. Add 1 cup apple cider and 2 tsp pure maple syrup. Bring to a simmer, then serve.

Orange-Cranberry Clove Tea A sniff of hot tea can make all that holiday frazzle go away (at least for a few!).

november Not just for Thanksgiving relish, cranberries and orange turn black tea tart and sweet. >> MAKE IT

Orange-Cranberry Clove Tea Steep 4 orange pekoe tea bags with 1 navel orange (sliced), ½ cup halved cranberries (fresh or thawed frozen), ⅛ tsp ground nutmeg, and ⅛ tsp ground cloves in 4 cups boiling-hot water, 5 min. Remove bags. Stir in 2 tsp honey. Using a wooden spoon, smash oranges and cranberries slightly. JANUARY/FEBRUARY 2016

december Herbal tea + sparkling wine = cheers. >> MAKE IT

PomegranateHibiscus Fizz Steep 5 hibiscus tea bags in 4 cups boilinghot water, 5 min. Remove bags. Refrigerate tea until cold, 2 hrs. Serve in glasses; top off each with 2 Tbsp chilled pomegranate juice and 3 Tbsp sparkling wine.

PAT R I C I A H E A L . FO O D ST Y L I N G BY A L I S O N AT T E N B O R O U G H . P R O P ST Y L I N G BY C O U RT N E Y D E W E T AT B I G L E O

Y A OF EAR TE A

H PE

ADDICTION IS HOPELESS WITHOUT YOU Share your story of recovery or message of hope with someone who needs to hear it. Visit drugfree.org and join the ÒStories of HopeÓ community. ©The Partnership for a Drug-Free America, Inc.

ah ea d

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th yh ear ts

for adve

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Keep up with the life you love. 100% whole grain Quaker Oats can help reduce cholesterol as part of a heart healthy diet.*

*3 grams of oat soluble fiber daily as part of a low saturated fat and cholesterol diet may help reduce the risk of heart disease. Old Fashioned Oatmeal provides 2 grams. Instant Quaker Oatmeal provides 1 gram.

Good Eating NEW BASICS

CLEAN, LEAN SUPERGREENS!

We love you, kale—but we’re ready to play the field. And when it comes to leafy goodness, the possibilities are endlessly interesting. Use our easy recipes to mix, match, and find a new fave. RECIPES BY LORI POWELL PHOTOGRAPHED BY BURCU AVSAR

SWEET AND SPICY BABY BOK CHOY Recipe, page 87

superpower BOK CHOY IS PART OF THE CRUCIFEROUS VEGGIE FAMILY, KNOWN FOR ITS CANCER-FIGHTING POTENTIAL.

DROZTHEGOODLIFE.COM

Good Eating NEW BASICS

Collard Greens Salad Remove center ribs from 1 lb collard greens and slice leaves (about 9 cups). Rub leaves well with 1 Tbsp lemon juice and 1 tsp coarse salt until wilted. Whisk together in a large bowl 2 Tbsp cider vinegar, 1 tsp Dijon mustard, ¼ tsp pepper, and a pinch of coarse salt. Slowly whisk in 3 Tbsp extra-virgin olive oil. Add collards and 1 large pear or apple (sliced). Top with ¼ cup chopped red onion (optional) and ¼ cup toasted pecans. Season with more pepper to taste. Also works with KALE OR MUSTARD GREENS

Serves 4 203 cal, 16 g fat (2 g saturated), 4 g protein, 14 g carb, 6 g sugar, 6 g fiber, 555 mg sodium, 0 mg cholesterol per serving

Baked Eggs and Swiss Chard Brunch pick or dinner dish? Go both ways.

COLLARD GREENS SALAD

Remove center ribs from 1 lb Swiss chard and coarsely chop leaves (about 12 cups). Cook 1 cup sliced onion and 2 garlic cloves (minced) in 2 Tbsp olive oil in a medium ovenproof skillet over medium heat, stirring, until tender, 4 min. Add chard in batches and cook, tossing, until just tender, 5 min. Remove from heat. Stir in 2 Tbsp sour cream, 1 Tbsp grated Parmesan cheese, 1 tsp lemon juice, ¼ tsp coarse salt, and pepper to taste. Crack 4 large eggs on top. Sprinkle with 2 Tbsp more grated Parmesan and a pinch of salt. Bake at 400°F until set, about 10 min. Also works with COLLARD

Mustard Greens with Beans and Sausage Cut about 7 oz precooked hot Italian-style chicken sausage (2 to 3 links) into rounds. Brown in 1 Tbsp olive oil in a large skillet over medium-high heat, turning, about 6 min. Add 1 Tbsp more oil with 1 cup chopped onion, 2 garlic cloves (minced), ¾ tsp coarse salt, and ½ tsp pepper; cook until softened, 3 min. Add about 12 cups coarsely chopped mustard greens (from 1 lb, ribs removed) in batches and cook, stirring, until just wilted, about 3 min. Add 2 cups rinsed and drained canned cannellini beans and ½ cup low-sodium chicken broth. Simmer until broth is reduced by half, 3 min. Also works with ESCAROLE, KALE, OR SWISS CHARD

Serves 4 310 cal, 12 g fat (2 g saturated), 21 g protein, 31 g carb, 4 g sugar, 14 g fiber, 834 mg sodium, 39 mg cholesterol per serving

JANUARY/FEBRUARY 2016

GREENS, KALE, MUSTARD GREENS, OR SPINACH

Serves 4 189 cal, 14 g fat (4 g saturated), 9 g protein, 8 g carb, 3 g sugar, 2 g fiber, 473 mg sodium, 192 mg cholesterol per serving

DR. OZ SAYS... Love leafy greens? It turns out that they love you right back—especially your brain. Research suggests that diets rich in this group of greenery may help ward off memory decline and cognitive problems, including Alzheimer’s disease, as we get older.

MUSTARD GREENS WITH BEANS AND SAUSAGE

FO O D ST Y L I N G BY C H R I ST I N E A L B A N O. P R O P ST Y L I N G BY PA I G E H I C K S A N D S O P H I E L E N G . D R . OZ I L LU ST R AT I O N BY LU K E W I L S O N

BAKED EGGS AND SWISS CHARD

superpower LOADED WITH POTASSIUM (GOOD FOR BLOOD PRESSURE), SWISS CHARD IS ALSO CRAZY LOW CAL, WITH ONLY 35 PER COOKED CUP.

DROZTHEGOODLIFE.COM

SAUTÉED SPINACH WITH MANGO

superpower SPINACH IS A CHAMP IN THE LUTEIN DEPARTMENT, GREAT FOR EYE HEALTH.

JANUARY/FEBRUARY 2016

Good Eating NEW BASICS

Sautéed Spinach with Mango Nothing against good old spinach and garlic—but here’s a tropical twist. Heat 2 ½ Tbsp olive oil with 1 Tbsp chili powder in a large, deep skillet over medium heat. Add four 5-oz containers baby spinach one at a time, allowing each to wilt; season with 1 tsp coarse salt and cook, stirring constantly, until just wilted, about 5 min. Gently stir in 1 cup sliced mango and 1 Tbsp lime juice. Top with 3 Tbsp toasted unsweetened dried coconut. Also works with KALE OR SWISS CHARD

Serves 4 164 cal, 11 g fat (3 g saturated), 4 g protein, 13 g carb, 6 g sugar, 5 g fiber, 649 mg sodium, 0 mg cholesterol per serving

Broccoli Rabe Toasts Boil 4 oz trimmed broccoli rabe in salted water until tender, 2 min. Rinse under cold water; drain and chop (¾ cup). Cook ½ cup sliced white mushrooms, ¼ cup chopped onion, ¼ tsp coarse salt, plus pepper to taste in 1 Tbsp extra-virgin olive oil in a skillet over medium-high heat until softened, 3 min. Add broccoli rabe; cook until heated through, 1 min. Stir in 2 Tbsp grated Parmesan cheese. Serve on 12 whole-grain baguette toasts, sprinkled with a little more olive oil and Parmesan. Also works with COLLARD GREENS OR KALE

Serves 4 148 cal, 7 g fat (1 g saturated), 5 g protein, 18 g carb, 2 g sugar, 2 g fiber, 375 mg sodium, 3 mg cholesterol per serving

Sweet and Spicy Baby Bok Choy (Pictured, page 83.) Chipotle chile takes this dish in a smoky, tasty new direction. Trim 1 ½ lb baby bok choy and halve each head lengthwise. Toss with 2 Tbsp olive oil, 2 garlic cloves (chopped), and ½ tsp each coarse salt and pepper. Roast at 425°F on a rimmed baking sheet, turning once, until golden brown and tender, about 15 min. Toss in a bowl with 1 Tbsp orange juice, 1 tsp lime juice, and 1 tsp chipotle adobo sauce. Also works with BROCCOLI RABE

Serves 4 85 cal, 7 g fat (1 g saturated), 2 g protein, 5 g carb, 2 g sugar, 2 g fiber, 348 mg sodium, 0 mg cholesterol per serving

EASY GREENS START CLEAN

A few soaks are the best way to rid greens of grit. Swish them in cold water, then lift out. (Repeat until clean.) LOSE THE STEMS

A trick for removing tough ribs on collards, mustard greens, and chard: Fold leaves in half lengthwise to make the center stems stick out the back, then cut them away. GET CHOPPING

Stack several leaves, roll them up into an easy-to-grip bundle, then slice the bunch.

BROCCOLI RABE TOASTS

DROZTHEGOODLIFE.COM

Good Eating OZ PICKS

Eat Like Dr. Oz at a…

SUPER BOWL PARTY

I’m a big football guy. I grew up playing it, I watch my son’s games, and I root for the Eagles and the Giants (yep, both). But most Super Bowl bites can take a hut, hut, hike, as far as I’m concerned. Try these Oz-approved game-day noshes instead. BUFFALO CHICKEN MEATBALLS BLUE CHEESE– YOGURT DIP

Combine 1 lb ground chicken with ⅓ cup whole wheat panko, ¼ cup each finely chopped scallion and celery, 2 garlic cloves (minced), 1 tsp coarse salt, and ½ tsp pepper. With wet hands, form into 24 balls (about 1 inch each). Bake at 400°F, turning once, until cooked through, about 20 min. Toss with 2 Tbsp hot sauce (such as Frank’s RedHot). Serve with Blue Cheese– Yogurt Dip (recipe, right).

Mix together ¾ cup 2% plain Greek yogurt, 3 Tbsp crumbled blue cheese, 1 tsp each Worcestershire sauce and lemon juice, 1 garlic clove (minced), and ¼ tsp coarse salt, plus pepper to taste. Garnish with chives (optional). Makes 1 cup 28 cal, 115 mg sodium per 2 Tbsp

Serves 8 95 cal, 405 mg sodium per serving (without dip)

Healthy nachos? Yes, way. Skip the meat, go light on the cheese, and load on the vegetables.

BUFFALO CAULIFLOWER Mix 9 cups cauliflower florets (from 1 large head) with 2 Tbsp olive oil and 1 tsp coarse salt. Roast at 450°F, turning once, until golden brown, about 25 min. Toss with 2 to 3 Tbsp hot sauce (such as Frank’s RedHot) mixed with 1 tsp lemon juice. Serve with Blue Cheese–Yogurt Dip (recipe, above). Serves 8 61 cal, 465 mg sodium per serving (without dip)

RECIPES BY LORI POWELL PHOTOGRAPHED BY RAYMOND HOM

JANUARY/FEBRUARY 2016

This turkey chili is one of my favorites. It’s got a nice kick and lots of veggies (recipe at DrOzTheGoodLife.com /turkey-chili-chipotle-kale).

FO O D ST Y L I N G BY C H R I ST I N E A L B A N O. P R O P ST Y L I N G BY H E L E N Q U I N N AT PAT B AT E S . K A L E C H I P S R E C I P E A DA P T E D F R O M T H E OZ FA M I LY K I TC H E N . C O P Y R I G H T © 2015 BY L I S A OZ F R O M H A R M O N Y B O O K S , A N I M P R I N T O F T H E C R OW N P U B L I S H I N G G R O U P, A D I V I S I O N O F P E N G U I N R A N D O M H O U S E L LC

LISA OZ’S KALE CHIPS Mix together 2 Tbsp extravirgin olive oil, 2 tsp dried oregano, 2 garlic cloves (minced), ½ tsp coarse salt, and ⅛ tsp cayenne pepper. Toss with 1 large bunch kale (ribs removed; about 8 cups). While tossing, sprinkle with ¼ cup sesame seeds. Bake at 300°F on rimmed baking sheets on middle and top racks, 20 min. Switch positions of sheets and continue to bake until kale is crisp, about 15 min more. Let cool completely.

You could’ve guessed there’d be kale chips at my Super Bowl party, right?

Serves 6 103 cal, 181 mg sodium per serving

HOT SPINACHARTICHOKE DIP Put in a food processor one 14-oz can quartered artichoke hearts (drained), one 10-oz box frozen chopped spinach (thawed and squeezed dry), ¾ cup plain 2% Greek yogurt, ½ cup each cream cheese and grated Parmesan cheese, 2 garlic cloves (minced), 1 tsp pepper, and ¾ tsp coarse salt and pulse until almost smooth. Spoon into an oiled 1-quart baking dish and sprinkle with 2 Tbsp more grated Parmesan. Bake at 400°F until heated through and golden brown, about 20 min. Serve with vegetables for dipping. Makes 3 cups 37 cal, 144 mg sodium per 2 Tbsp

pro tip

For potato skins, I choose sweet potatoes over normal spuds to work in a dose of beta-carotene. Healthy pointers: Keep cheese in check, pile on scallions or chives for flavor, and stick to a sprinkle of bacon.

NEED A SUB FOR SOUR CREAM? GREEK YOGURT TO THE RESCUE! IT’S JUST AS DELICIOUS, AND BETTER FOR YOU.

DROZTHEGOODLIFE.COM

DR. OZ’S WINNING PLAN FOR WEIGHT LOSS: A DIET WITH BUILT-IN BREAKS. IT’S A DELICIOUS WAY TO DROP 10 POUNDS, 20 POUNDS, OR MORE.

Meet your new BFFs: veggies that hunger-proof your diet and add nutrients without spiking blood sugar. You can eat them in any amount or anytime you need an add-on to one of our meals or snacks to stay full. Just avoid high-fat cooking preps so calories stay low. > Artichokes > Asparagus > Bamboo shoots > Beets > Broccoli > Cabbage > Cauliflower > Celery > Cucumber > Daikon radish > Eggplant > Greens (kale, spinach, etc.) > Hearts of palm > Leeks > Mushrooms > Okra > Onions > Peppers > Radishes > Rutabaga > Snow peas > Sprouts/bean sprouts > Sugar snap peas > Swiss chard >Tomatoes > Turnips > Water chestnuts > Zucchini

TEXT BY BETSY STEPHENS RECIPES BY SUSAN SPUNGEN DR. OZ PHOTOGRAPHED BY ART STREIBER FOOD PHOTOGRAPHED BY SARAH ANNE WARD ILLUSTRATIONS BY JEFF ROGERS

The Day-Off Diet, created exclusively for The Good Life readers and viewers of The Dr. Oz Show, is a weight-loss plan that works in the real world. Why? Because it has built-in breaks—specifically, a day off each week. The formula is simple: For six days you’ll follow an eating plan outlined on these pages; we’ll show you how to build the perfect meals and snacks to stay satisfied while you slim down. One day a week (you pick the day), you’ll relax and eat the foods you love. It’s a parttime plan with full-time results. Losing 10 pounds or more in a month is totally possible. (Some women lost seven pounds the first week!) And you can stay on it until you reach your personal weight-loss goal, whether that’s 20 pounds, 50 pounds, or more. On your day off, the idea isn’t to binge or undo all your hard work from the previous week; it’s to retrain your brain. Experts say weight-loss plans often fail because they promote black-andwhite thinking about food choices: You’re either carefully policing every morsel that passes through your lips or you’re out of control. You’re either sipping green juice or you’re reaching for a third slice of pizza. The Dr. Oz plan teaches you to enjoy some of your favorite foods in moderation, says Michael Roizen, M.D., chief wellness officer at the Cleveland Clinic Wellness Institute. “When you see a cookie, for example, you don’t have to think, I haven’t had those in months; why not eat 10? Instead, you can say to yourself, I’ll have one on Thursday.” That day off each week will also ease your transition from weight loss to weight maintenance when you get to your goal. Diets that restrict you too much make it harder to readjust. The second you reach for off-limits foods, the pounds come back. Our plan is a saner, and tastier, way to eat and live.

6 Days a Week, Eat Like This

1 Day a Week, Take a Break

3 meals each day Breakfast,

How to pick your DDO (diet day off)

lunch, and dinner serve up protein, unlimited nonstarchy veggies, and two servings of complex carbohydrates per day (a serving is ½ cup grains or legumes, or a slice of bread). You’ll also have healthy fats—about 2 Tbsp oil (olive, grape seed, or canola) daily—and a serving of fruit at breakfast.

2 snacks each day The snacks on this plan (such as olives, nuts, and avocado) all feature MUFAs, or monounsaturated fatty acids. They star on your snack list (see page 94), because research shows that they help you stay full between meals. Chips and candy? You’re hungry again before you know it.

Choose the one day per week when you need more flexibility to eat off the plan. Decide on your DDO in advance, says Michael Crupain, M.D., a preventive medicine physician and chief of the medical unit at The Dr. Oz Show. Then, when the day comes, relax a little without undoing all of your hard work. DO splurge smart, knowing this isn’t the last time you’ll indulge. DON’T overdo it. It’s fine to have a strip of bacon at breakfast, a slice of pizza for lunch, and a glass of wine with dinner. But portion size matters, even on your DDO.

DR. OZ EXPLAINS THE DAY-OFF DIET My plan is designed to make weight loss easier because the foods you’ll be eating give your body what it needs, when it needs it, starting with the right a.m. meal. Breakfast is high in protein to fuel your body and help prevent cravings all day. Now for carbs: They’re allowed! The key is reaching for complex carbs instead of simple ones, since simple carbs are exactly what they sound like—simple for your body to store as fat. With white pasta and baked treats, for example, the body doesn’t have to work hard to get the glucose into the bloodstream. It takes your body longer to figure out what to do with complex carbs, such as whole grains. That’s a weight-loss secret weapon, because they get digested more slowly. Why unlimited nonstarchy veggies? We’re teaching you a new auto-response to hunger pangs. Instead of hitting the vending machine, you’ll reach for fresh, flavorful vegetables. Ready to go?

DROZTHEGOODLIFE.COM

SERVE WITH

¾ cup plain 2% Greek yogurt and ¼ cup raspberries.

& breakfast 1

PREP 3 min — COOK 10 min

Heat 1 tsp olive oil in a nonstick skillet over medium heat. Add ½ small shallot (sliced) and cook, stirring, until golden, 2 to 3 min. Add 2 cups baby spinach and a small pinch of coarse salt. Toss until wilted, about 2 min. Transfer to a plate. Wipe out pan. Add 1 tsp more olive oil and heat over low heat. Crack 1 large egg into pan and cook, 4 min (or to desired doneness). Serve with spinach. Season with pepper.

All breakfast recipes are under 415 calories per serving.

2. Apple-Banana

Smoothie

PREP 5 min

Puree ½ Granny Smith apple (chopped), ½ banana, ¾ cup plain 2% Greek yogurt, ½ tsp cinnamon, 5 walnuts, 1 Tbsp chia seeds, ½ cup ice cubes, and ¼ cup water in a blender until smooth. Sprinkle with more cinnamon.

All recipes serve 1 unless otherwise noted.

breakfast 2 Apple-Banana Smoothie

breakfast 3 Tofu Scramble

3. Tofu Scramble

FO O D ST Y L I N G BY C H R I ST I N E A L B A N O. P R O P ST Y L I N G BY K A I T LY N D U R O S S . P R E V I O U S PAG E S , D R . OZ : ST Y L I N G BY K E L LY M C C A B E AT A RT D E PA RT M E N T. H A I R BY A N N E S A M P O G N A . M A K E U P BY L I N DA M E LO. P R O P ST Y L I N G BY L I L I A B I R R E G E N AT B RY D G E S M AC K I N N E Y. FO O D ST Y L I N G BY J A M I E K I M M . E R M E N E G I L D O Z E G N A S W E AT E R . PAU L S M I T H T R O U S E R S

PREP 10 min — COOK 10 min

Heat 1 tsp olive oil in a small skillet over high heat. Add 4 mushrooms (such as white or cremini; trimmed and sliced) and a pinch of coarse salt. Cook, stirring, until golden, about 5 min. Meanwhile, stir together 2 pinches each ground cumin and ground turmeric, ¼ tsp each chili powder and coarse salt, and 1 Tbsp water. Add 5 oz firm tofu (drained and crumbled), 2 scallions (chopped), 4 grape tomatoes (halved), and the spice mixture to mushrooms. Cook until heated through and liquid is cooked off, 1 to 2 min. Garnish with basil (optional). Serve immediately.

4. Berry-Spinach

Smoothie

PREP 5 min

Puree 1 cup frozen mixed berries, ¾ cup plain 2% Greek yogurt, ½ cup silken tofu, ½ cup packed spinach, and ½ banana in a blender until smooth.

5. Peach Smoothie PREP 5 min

Puree 8 wedges frozen peaches, ¾ cup plain 2% Greek yogurt, ½ banana, 2 Tbsp almond butter, 1 Tbsp ground flaxseed (optional), ½ tsp pure vanilla extract, ¼ cup ice, and ¼ cup water in a blender until smooth.

SERVE WITH

¾ cup plain 2% Greek yogurt, 2 Tbsp blueberries, and ½ banana. Sprinkle with cinnamon (optional).

6. Broccoli Frittata PREP 7 min — COOK 25 min MAKES 4 servings

Heat 1 tsp olive oil in a 10-inch nonstick skillet over medium heat. Add ½ red onion (sliced); cook, stirring occasionally, until browned, 8 to 10 min. Add 2 Tbsp water, 2 cups broccoli florets, ½ red bell pepper (thinly sliced), and a pinch of coarse salt. Cook, covered, stirring occasionally, 5 min. Whisk 4 large egg whites until foamy and white. Beat 4 whole large eggs in another bowl. Stir eggs into whites with ½ tsp coarse salt, plus pepper to taste. Fold in the cooked vegetables. Rinse and dry pan and heat 2 tsp more olive oil over medium-low heat. Pour in egg mixture. Cook, pulling cooked egg from edges with a rubber spatula to let uncooked egg flow underneath, until frittata begins to set, about 4 min. Cover, and continue to cook until set, 6 to 8 min. Broil to brown top if you like. Cut into 4 wedges.

breakfast 4 Berry-Spinach Smoothie

Refrigerate frittata wedges for up to 2 days, or freeze for up to 5.

breakfast 6 Broccoli Frittata

breakfast 5 Peach Smoothie

& SERVE WITH

¾ cup plain 2% Greek yogurt and ¼ cantaloupe.

Tune in to The Dr. Oz Show on January 4 to find more recipes, snack ideas, and shopping lists. You’ll also be inspired by women like you who are slimming down.

DROZTHEGOODLIFE.COM

lunch 1 Green Bean Salad with Salmon

lunch 2 Open-Faced Italian Turkey Sandwich

lunch 3 Open-Faced Veggie Sandwich

You decide when to eat your two MUFA snacks per day, but don’t skip these healthy fats. They help keep you full so you won’t be tempted to reach into the chip bowl, says Kristin Kirkpatrick, a Cleveland Clinic dietitian. Dig in!

1 oz nuts. Nutritionists recommend almonds, Brazil nuts, cashews, pistachios, and walnuts.

lunch 5 Brown Rice Bowl

10 jumbo olives. We love mixing them with sliced radishes, lemon juice and salt, but any items on the unlimited veggie list (see page 90) can turn olives into a “salad snack.”

¼ avocado. Feel free to get creative and mash it up with lime and salt, then scoop with red bell pepper slices. 2 Tbsp nut butter—try cashew, peanut, or almond butter. Celery sticks and a sprinkle of ground cinnamon make this MUFA even more satisfying.

CREDITS HERE

lunch 4 Very Veggie Soup

¼ cup seeds, such as sunflower or pumpkin.

1. Green Bean Salad

with Salmon

6. Salad in a Jar

PREP 12 min — COOK 5 min

PREP 10 min

Cook 1 cup (3 oz) trimmed green beans in boiling water until crisp-tender, about 2 min. Drain; rinse in cold water. Whisk together 1 tsp each Dijon mustard, chopped parsley, and chopped rinsed and drained capers, 1 ½ tsp lemon juice, 1 Tbsp extravirgin olive oil, and a pinch of coarse salt. Set aside. Place 1 microwave-cooked sweet potato (peeled and cut into chunks) onto 2 cups lettuce in a bowl. Arrange 3 oz poached, grilled, or canned salmon, the green beans, and 6 grape or cherry tomatoes (halved) over lettuce. Drizzle with dressing and season with pepper to taste.

Whisk together 1 ½ tsp lemon juice, 1 tsp Dijon mustard, 1 Tbsp extra-virgin olive oil, and a pinch of coarse salt, plus pepper to taste. Layer in a quart-size jar or container: dressing, ½ cup halved grape tomatoes, ½ cup sliced hearts of palm, ½ cup shredded red cabbage, ½ cup cooked quinoa, 3 oz cooked chicken, and ½ cup sliced yellow bell pepper. Fill rest of jar with baby arugula (about 1 cup).

2. Open-Faced Italian Turkey Sandwich PREP 10 min

Whisk together 2 tsp each extra-virgin olive oil and Dijon mustard and 1 tsp each lemon juice and chopped chives and parsley. Spread half of mustard mixture on 1 slice whole-grain toast. Top with 3 oz sliced turkey, ¼ cup jarred roasted red peppers, and 3 pieces water-packed artichoke heart. Drizzle with remaining mustard mixture. Top with 2 radicchio leaves, using as the “bread” on top.

3. Open-Faced

Veggie Sandwich

PREP 5 min

Using a fork, mash ⅓ cup rinsed and drained canned black beans with juice of 1 lime, ¼ tsp ground cumin, a pinch of coarse salt, and 1 tsp extra-virgin olive oil. Spread on 1 slice whole-grain toast. Top with ¼ cup shredded zucchini, 6 slices cucumber, and 2 Tbsp sprouts. Season with pepper. Top with lettuce and tomato.

4. Very Veggie Soup PREP 20 min — COOK 30 min MAKES 4 servings

Heat 2 tsp olive oil in a large deep skillet over medium heat. Add 1 small onion (chopped) and 1 celery stalk (chopped). Cover; cook, stirring occasionally, until softened, 6 to 8 min. Add 3 cups sliced mushrooms, 1 ⅔ cups chopped zucchini, and ½ tsp coarse salt. Cover; cook, stirring occasionally, until softened, about 5 min. Add 2 cups diced, peeled butternut squash, ¼ tsp dried thyme, one 26-oz can chopped tomatoes, and 3 cups lowsodium vegetable or chicken broth. Bring to a simmer; cook until squash is tender, 10 min. Stir in 3 cups chopped kale and 1 cup rinsed and drained canned chickpeas. Cook until heated through, 1 min. Season with ¼ tsp coarse salt.

To switch this salad up, use any veggies from the all-you-can-eat list.

lunch 6 Salad in a Jar

5. Brown Rice Bowl PREP 7 min — COOK 20 min

Heat oven to 400°F. Line a rimmed baking sheet with foil. Toss ½ cup halved radishes and ½ cup thin wedges red onion with ½ tsp olive oil. Spread on 1 side of pan. Toss ½ cup halved grape or cherry tomatoes with ½ tsp more olive oil and spread on other side of pan. Roast, stirring radishes occasionally, 20 min. Whisk 1 tsp each Dijon mustard and low-sodium soy sauce, 2 tsp lemon juice, and 2 tsp more olive oil, and set aside. Place ½ cup cooked brown rice in a bowl, and top with ½ cup (or more) shredded kale, the roasted radish mixture and tomatoes, and your choice of 3 oz cooked chicken, salmon, shrimp, or tofu. Drizzle with dressing.

All lunch recipes are under 430 calories per serving.

DROZTHEGOODLIFE.COM

PREP 5 min — COOK 15 min

Heat a small nonstick pan over medium-high heat. Season a thin chicken cutlet (4 oz) with ⅛ tsp coarse salt, 1 tsp chopped rosemary, ½ tsp olive oil, and pepper to taste. Cook chicken over medium heat until cooked through, 2 to 3 min per side. Add 1 Tbsp balsamic vinegar, and cook about 30 sec more, turning chicken to glaze. Transfer to a plate; keep warm. Rinse and dry pan and add 1 tsp more olive oil and ¼ red onion (sliced). Cook over medium heat until onion starts to soften, 5 min. Add another tsp olive oil , 4 thinly sliced Brussels sprouts, and 2 Tbsp water. Toss to coat. Cover; cook 1 min. Uncover; cook over high heat until sprouts are tender, 3 to 4 min more. Slice chicken and serve with ½ cup cooked brown rice.

All dinner recipes are under 520 calories per serving.

dinner 1

2. Penne with Chicken PREP 7 min — COOK 20 min

Boil 2 oz whole wheat penne pasta (⅔ cup) until al dente; reserve ⅓ cup pasta water when you drain. While pasta cooks, heat 1 Tbsp olive oil in a skillet over medium-high heat. Add 1 ½ cups cubed eggplant and 2 pinches coarse salt. Cook, stirring, until golden, 4 to 5 min. Add 1 cup cubed zucchini and 2 pinches coarse salt. Cook, stirring, until golden, 6 min. Add ½ cup halved grape tomatoes and 1 garlic clove (minced). Cook, stirring, until tomatoes soften, 2 min. Add 3 oz cooked, sliced chicken breast, reserved pasta water, and pasta. Cook over high heat, stirring, 3 min. Season with pepper and 2 pinches coarse salt. Garnish with basil.

3. Shrimp and Quinoa PREP 5 min — COOK 10 min

Heat 1 Tbsp olive oil in a skillet over medium heat. Add 1 ¼ cups sliced zucchini. Cook until zucchini start to turn golden, 2 to 4 min. Add 1 garlic clove (minced) and 3 oz shrimp (peeled and deveined). Cook until shrimp start to turn pink, about 2 min. Add a pinch each of coarse salt and red pepper flakes, 1 ½ tsp oregano (or ½ tsp dried), and ½ cup halved grape tomatoes. Cook until tomatoes soften, 2 min. Serve over ½ cup cooked quinoa.

4. Salmon with Peas PREP 5 min — COOK 6 min

Heat 1 tsp olive oil in a medium skillet over medium-low heat. Add 1 Tbsp minced shallot and cook, 3 min. Raise heat to medium; add 1 cup frozen green peas and ¼ cup water. Cover and cook, stirring occasionally, 4 min. Uncover; add 1 Tbsp shredded mint. Cook until liquid evaporates, 1 to 2 min. Transfer to a bowl; use a fork to gently mash with 1 tsp more olive oil, a pinch of coarse salt, and pepper to taste. Top with 3 oz sautéed salmon. Garnish with lemon and more mint.

dinner 2

Penne with Chicken

5. Salsa Burger PREP 8 min — COOK 10 min

Combine 1 medium tomato (finely chopped), ½ cup loosely packed chopped cilantro leaves, 2 Tbsp chopped red onion, 1 Tbsp minced jalapeño (seeds removed), juice of ½ lime, and ½ tsp coarse salt. Set aside. Combine 4 oz ground turkey, ¼ tsp each chili powder and coarse salt, and ¼ cup of the tomato-salsa mixture. Form into a patty. Heat 1 tsp olive oil in a nonstick skillet over medium-high heat. Cook burger, flipping once, until browned, 4 min. Reduce heat to low and cook through, covered, 5 min. Serve on lettuce with remaining tomato-salsa mixture and more cilantro.

Make a veggie side for your salmon—and any dinner here—from the all-you-can-eat list, page 90.

dinner 3 Shrimp and Quinoa

dinner 4 Salmon with Peas

6. Asian Tofu Steak PREP 10 min — COOK 15 min

Trim and chop 1 head baby bok choy. Heat 1 tsp canola oil in a medium skillet over medium heat. Add bok choy; cook, stirring, until stalks are crisp-tender, 3 to 4 min. Transfer to a plate. Return pan to medium heat with 1 tsp more canola oil and a sprinkle of red pepper flakes. Add 3 oz firm tofu (drained and patted dry); sear, flipping once, 1 min per side. Add ¼ red bell pepper (thinly sliced), 2 scallions (sliced), and 1 tsp minced garlic. Cook, stirring, 1 min. Add 1 Tbsp low-sodium soy sauce, 1 Tbsp water, and ½ cup cooked soba noodles (100% buckwheat). Stir noodles to coat, about 1 min. Serve with bok choy. Top with 2 Tbsp more sliced scallion.

dinner 5 Salsa Burger

Great add-ons for this patty: Broccoli and baked sweet potato fries.

dinner 6 Asian Tofu Steak

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HOME LIFE

January/February

OZ NEWS: LIVING

5 THINGS WE JUST LEARNED Turn for 4 More

Avoid this kind of drain drama.

TOILET TRAINING Ban these four troublemakers from your bowl as well.

YA S U & J U N KO/ T R U N K A R C H I V E

Wait! Don’t Flush That Tissue

Tempted to toss your tissue into the john after blowing your nose or wiping off mascara? It’s a bad idea. According to Consumer Reports, unlike toilet paper, facial tissues don’t disintegrate easily in water, which means you risk clogged pipes if you send them down the drain regularly. The same is true of facial wipes. In the trash, please.

dental floss

cotton balls

bandages

paper towels

Quick Live-Well Updates DROZTHEGOODLIFE.COM

OZ NEWS

Split a burger; feel closer, later...

Think green to beat the winter blahs.

Hunger Isn’t Sexy

THE KIT

GET CRAFTY—IT’S GOOD FOR YOU

This cute minigarden comes together in minutes.

An artsy little project can rev up your mood and help curb anxiety, depression, and pain, research has found. Think productive but lowkey activities such as knitting, collage, or flower arranging—and give yourself bonus points if the craft brings some green into your life in the gray of winter. We like MakersKit’s easy-to-build Hanging Air Plant Terrariums (from $24, makerskit.com).

It may be easier to get into the mood after a meal, a new study shows. Women who looked at loveydovey pictures of couples after eating had more activity in the “pleasure area” of their brains than those who saw the photos while hungry. Could be that chowing down primes our brains’ reward centers, making us readier for romance, says study coauthor Alice Ely, Ph.D.

Try This Ego Booster Stretching out and taking up more space in a room is one way to feel powerful—and that principle applies to your voice as well as your body, writes Amy Cuddy, Ph.D., in her new book, Presence. Instead of rushing your words, speak slowly and pause when you need to. You’ll feel calmer and more confident.

It does half the job for you!

JANUARY/FEBRUARY 2016

Clean Smarter (and Easier)

This new gadget shines up windows, mirrors, musty shower doors, and more, really fast. It sprays water or cleaning solution, then vacuums up the leftover liquid and grime. Black + Decker Powered Squeegee Vac ($70, blackanddecker.com)

J M U C K L E / ST U D I O D. I L LU ST R AT I O N S BY T H E E L L A P H A N T I N T H E R O O M

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Have a smarter chat with your doctor. AskMD.

AskMD is more than just a symptom checker. This award-winning app helps you find out what’s possibly causing your symptoms and prepares you to have a better doctor visit. With AskMD, you can create multiple profiles to manage your entire family’s health, find a local doctor, and ultimately get healthier - right on your mobile device or on Sharecare.com.

Get better care. AskMD

Home Life BUNDLE UP

Cures for the Brrrs Baby, it’s cold outside…and we’re already over it. Warm everyone up with these toasty, techy, and totally fab winter musts. BY ALEKSANDRA MENCEL PHOTOGRAPHED BY MARKO METZINGER

1 Keep Your Pup Cozy

Your Gotta-Have Gear of the Season 1 For Ruff Weather This doggy coat is made from the same stuff as sleeping bags. Pet Parka (from $24, llbean.com) 2 Pretty in Plaid A scarf so big, it doubles as a throw. Checkmate Scarf ($59.50, madewell.com) 3 Fave Fleece Patagonia’s fleece jackets are famously warming. Their blankets? Just as toasty. Full Print Synchilla Blanket ($45, patagonia.com)

JANUARY/FEBRUARY 2016

4 Go-Anywhere Throw Watch football games shiver-free with an outdoor-friendly winner. Rumpl Puffy (from $65, gorumpl.com) 5 Car Cuddler This electric blanket plugs into your car outlet to thaw frozen passengers. Plaid Electric Blanket ($29, wayfair.com). 6 Investment Vest It’s the last word in cozy, with down filling, hand-warmer pockets, and a wool-lined collar. Women’s Down Cruiser Vest ($295, filson.com) 7 Snow Warriors These boots are proven to fend off polar temps, even at 30° below. 1964 Pac Graphic 15 ($140, sorel.com)

This coat is insulated, washable, adjustable—and did we mention adorable?

8 Mobile Mitts Designed for dexterity, they keep hands warm without mummifying them. Anertia Mittens ($159, arcteryx.com) 9 This Hat Rocks! Built-in Bluetooth headphones keep the music coming. Bluetooth Beanie ($69, 1voicenyc.com)

10 Neck-to-Toe Style Moisturewicking fabric holds in warmth. Heattech Fleece Turtleneck ($20) and Socks ($13, uniqlo.com/us) 11 Plush Hug For sofa snuggles. Threshold Faux Mongolian Lamb Blush Pillow ($30, target.com) 12 Pair and a Spare Lost a glove? These come with an extra. Trio of Touchscreen Gloves ($38 for three, verloopknits.com)

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Pick a Super Swaddler!

There’s a blanket here for any cold-weather sitch, so choose your fave (or three).

2 3

4 5 6

7 Cute to Boot

Grippy bottoms help stop ice-patch slips.

8 9

Speakers, Built Right In There goes your “it’s too cold to run” excuse.

12 11

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Home Life RELATIONSHIPS

A FIELD GUIDE TO

DIFFICULT PEOPLE

They’re all around us: the gripers, the undercutters, the edgy, the snooty. To help you manage all that negativity without losing it yourself, psych professor and author Dr. Peggy Drexler explores what’s behind their attitude. ILLUSTRATIONS BY BIGSHOT TOYWORKS

When my friend Gwen reads this, she’s going to be mad. But that’s OK. She’s always mad. Gwen—not her real name, although she’ll probably recognize herself—is one of those people often and best described as abrasive. She hurts feelings and bruises egos without remorse. I put up with her sandpapery side because of her good qualities—like being loyal, smart, and so funny that a lunch with her can double as an abs workout—and I suspect her other friends feel the same way. Once, as she was coming down from a rant about something (the dry cleaner, I think, or maybe her podiatrist; I lose track), I came right out and asked her why she was so angry, so abrasive all the time. First she denied it. Then she became angry and abrasive. Her ringing lack of self-awareness made me wonder. Most of us, it seems, have a golden retriever eagerness for pleasant encounters. So what makes prickly people so inclined to say things others wouldn’t, show no empathy, or otherwise act as if the world is out to get them (and they’re out to get the world right back)? For those of us on the receiving end of all this harshness, understanding what’s behind it is key to learning how to deal with such types. And deal with them we must, since there they are, seemingly everywhere: young and old, men and women, snapping from the airplane seat in front of us, giving She’s smart, she’s us the finger in the parking lot, sniping a riot, she knows the best places to under their breath eat—but boy, does at work. First step: she come with b i g s i g h . Ne x t : lots of baggage. expert help. DROZTHEGOODLIFE.COM

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Home Life RELATIONSHIPS

HOSTILE FORCES “Abrasive people come in a few different flavors,” says John Townsend, Ph.D., a clinical psychologist in Newport Beach, CA, and author of Handling Difficult People. But they’re pretty easy to spot in the wild. If the most agreeable people live in Mister Rogers’ Neighborhood, the most disagreeable ones might let it burn down. They don’t care about the well-being of others, and they don’t particularly worry about being liked.

JANUARY/FEBRUARY 2016

arrange them in a sentence.” Townsend cites three predominant reasons for a person’s abrasiveness, and Marla is an example of the first. Certain people try to control the emotional tone of a situation by putting up a protective wall—electrified, of course, and topped with barbed wire. “If you’re abrasive, you don’t let in people who could harm you,” says Townsend. You see this, he adds, in those who have experienced a painful childhood or traumatic loss, picked up personality traits from a parent, or simply never developed the skills to cope with change or challenge. The second type of abrasiveness, he says, might be blamed on a lack of selfawareness. These people don’t know about or can’t help their rough attitude, or they are rewarded for it in some way. “For years, I didn’t take two seconds to think about how I was affecting others around me,” says Bernadette Boas, an Atlanta-based leadership coach. “Or that what was driving me was really a deepseated insecurity.” Boas trampled on others in the name of getting what she wanted, which she wrote about in her book, Shedding the Corporate Bitch. Compelled by a fear of failure, she often steamrolled right over everyone. “I always had something to prove,” she says. “Being nice wasn’t one of those things. But I was getting what I wanted— promotions, raises, praise.” So she kept acting that way. Indeed, research has found that callous disregard for the feelings of others can be a hallmark of highly successful people (as well as, ahem, serial killers). A study in the journal Social Psychological and Personality Science found that the ruder or more disrespectful someone acts (in the office, at home, in a traffic jam, or at a PTA meetA colleague’s ing), the more she’s able to prickliness may convince others that she’s be an attempt powerful and above the rules. to hide her That doesn’t mean we like fear of not her. Jerks—even competent measuring up. ones—are generally avoided, especially at work, says Tiziana Casciaro, a professor of organizational behavior at

But perhaps the biggest pulsing vein in their collective abrasiveness is their lack of trust in human nature. To always be on the safe side, their strategy is “Do unto others before they do unto you.” Marla, a Bostonian who works in retail and has been called abrasive by customers more than once, admits that she can be highly suspicious of others, and as a result, “I’m a tough cookie. Deep down I am a kind person, but I don’t always have time to be warm and fuzzy or to come up with the nice words and

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the Rotman School of Management, University of Toronto, and author of a number of studies about likability and abrasiveness in the workplace. “It takes time to be nice!” she adds, and not everyone is willing to put in the effort. “Likable people are often those who help others, who make the effort to come up with solutions that may not benefit themselves.” As a result, their work performance can suffer in comparison, if mainly because difficult people aren’t wasting any time building bridges. The third reason for abrasiveness, says Townsend, is personality type. These are the people who have a mean streak: “They frankly enjoy making others uncomfortable or causing hurt.” Again, there are a variety of reasons for this—a traumatic childhood, say, or a Someone bad relationship in the past. Or they you don’t even know is being may have just been obnoxious? born with an edge The best reaction that makes them may be no quick to react. These reaction at all. people can be the most difficult to deal with, because being abrasive gives them a kind of high. “If I can arm others with one nugget of insight about those who vomit all over other people, it’s that thing they just said, “because I want to this negativity is all about them,” make sure I understand.” That may slow says Boas. “It’s not about you.” them down and force them to listen to their own words. Give feedback in a direct, specific, and PUSH BACK OR LET IT GO? kind way, Townsend suggests. “Instead of So, what’s the best response when you ‘Why are you being so mean?’ try something like, “It sounds like you’re frusencounter abrasive people? Come back at them with a balance of trated. If I understand why, I can try to empathy and self-confidence, suggests help.” If abrasive people can trust that you Boas. “You may want to try to under- aren’t dead set on disliking them, he adds, stand what’s making them so abrasive, they may drop the persona and open up. but also refuse to let their negativity Once the encounter is over, don’t put penetrate you,” she says. What you aggravating conversations on your pershouldn’t do is let the rude and the hos- sonal replay loop. Let it go, especially tile push you to match their nastiness— when dealing with abrasive strangers. but this doesn’t mean you must lie down “The best advice may be what we tell kids about bullies,” says Valentina and take the abuse. Instead... ...ask them to repeat that insulting Zuman, a psychotherapist in Woburn,

MA. “Walk away. Don’t react. Try not to take it personally—you can remember that even bullies need compassion without condoning their behavior.” And finally, know when to cut ties. Not every relationship can be, or should be, saved, say every one of these experts. “She may be your best friend of 25 years, but if she’s draining your energy or constantly pulling you down, you need to create order and boundaries,” says Boas. “Maybe that means backing away from her. Maybe it means deciding you’ll go to that party alone or not take that trip together rather than put yourself in an environment that’s not uplifting. We all have a choice of who’s in our circle.” You hear that, Gwen? Lunch with you is hilarious, but I’ve got options. DROZTHEGOODLIFE.COM

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L IVE LIGHTER We’ve all got stuff we don’t love, use, need, or want. So why do we still hang on to it? Ask yourself six simple questions that make it easy to finally let go. You’ll ditch the clutter weight and head into the New Year with a cleaner home and a clearer head. BY COURTNEY RUBIN PHOTOGRAPHED BY THE VOORHES

Take a look around your home. What catches your eye and makes you wince a little? (Those irredeemably battered boots? A watercolor painting that was never really your taste? Your husband’s neon, rarely worn windbreaker that hogs precious wall hook real estate?) There’s good reason to take stock of the things we own, whether they’re trash or treasure: Science says the clutter around us can have an impact on our health and happiness. It doesn’t matter if you’re clinging to discs for the CD player you no longer use or dresses for the body or life you no longer have. “People who think they have a problem with clutter, no matter how little or much they have, report feelings of guilt, worry, being overwhelmed, and sometimes depression,” says Catherine Roster, Ph.D., an associate professor of marketing at the University of New Mexico who has studied clutter’s effects on our well-being for more than 14 years. A 2012 book by the UCLA Center on Everyday Lives of Families noted that women had elevated stress hormone levels from managing the volume of possessions in their homes. Conversely, women who described their homes as tidy had lower tension levels. Why does too much stuff drag us down? “Clutter suggests there’s no room to grow—that’s why it causes anxiety in house buyers when they walk through homes, making them want to

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leave rather than linger,” says house stager Annie PinskerBrown, owner of Los Angeles’s Stage to Sell. No wonder we all love to watch home improvement shows where smiley hosts make homely, crammed spaces prettier, cleaner, and more organized in the span of an hour. (Even Hillary Clinton says she finds HGTV calming.) It also explains why Japanese streamlining guru Marie Kondo has sold more than 2 million copies of her 2014 treatise, The Life-Changing Magic of Tidying Up. Orderly spaces delight us, but that doesn’t mean you need to live in Trappist simplicity to feel content. Displaying the objects you love gives your home life and warmth. “You just want your space to be stress-free, and a chaotic closet or desk can prevent that,” says Anjie Cho, an architect and interior design expert. Clutter can also cost you time and cash: Raise your hand if you’ve ever bought a new cardigan or laptop charger because you couldn’t find the one you needed after rooting around in your jumbled drawers for 20 minutes. Ready to toss the spillover that doesn’t work for you or your life? Whether you’ve got a heap or a handful of excess stuff, these six questions will help you discern what has a happy place in your home and what can take a walk to the Dumpster or donation bin. They’re the best motivation, from the best motivators, to finally let go of the things you’ll never miss.

Whip Your Junk Drawer into Shape

1. Take everything out. 2. Toss trash (crumpled receipts, mystery keys, years-old unused stuff). 3. Put change in your wallet and old electronics in a recycling pile. 4. Organize the rest by category (office supplies, personal items, etc.). Ta-da!

THESE WOMEN DID IT! “I shed what made me feel stagnant.” —Magalie René-Hayes, 39 Lost a “hideous” ottoman, 20 boxes of books, and her ethnic doll collection. René-Hayes

moved cross-country for a new job, and leaving things behind symbolized a fresh start for her. She whittled her beloved books down to a single shelf by choosing her 20 favorite titles. She says: “I wanted to move forward and not carry weight I didn’t need.”

“I got rid of 75% of my closet.” —Carrie Higgins, 40 Lost 14 bags of clothes and five of her husband’s college T-shirts. Inspired by Kondo’s

book, Higgins did a massive clothing sweep, keeping just the pieces that made her feel great. “Buying only what I love saves money,” she says. The purge extended to the rest of the house—and a yard sale netted her $1,200. “We used the cash for fun family experiences—zip-lining at the zoo and an amazing snorkeling trip.”

“I stopped clinging to things just in case.” —Angela St. Cyril, 43 Lost four bags of toys, six yearbooks, and her wedding dress.

St. Cyril feared getting rid of keepsakes she might want: She moved her wedding dress from closet to closet for 17 years. (She has three sons—no one’s going to wear it!) She finally donated the gown, and other excess. “Releasing stuff has given me a sense of peace and freedom,” she says.

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TAKE A LOOK AT EVERYTHING YOU OWN AND ASK… When did I last use this?

If you hold on to things because you worry, I might need it someday, consider this: People who stockpile stuff actually tend to feel more anxious or uncertain, say studies by Stephanie Preston, Ph.D., a behavioral neuroscientist and an associate professor of psychology at the University of Michigan. If you’re hanging on to an ancient space heater or backup vacuum “just in case,” remind yourself that you’re not using it now, so it doesn’t deserve vital space in your home. In her new book, Spark Joy, out in January, Marie Kondo suggests you consider the phrase “It might come in handy” taboo: “Believe me, it never will. You can always manage without it,” she writes. And in emergencies, there will be another sale at Home Depot.

Can I tell (not show) its story?

Being sentimental about something doesn’t mean you need to keep it, says Preston. Hoarding mementos can be tempting, since they tend to make us feel nostalgic, but “if it’s living in the garage or piled in your closet, it’s a sign that the item is probably not precious to you, since you’re not displaying it in a place of honor,” she says. So instead of hanging on to an inherited quilt or brooch that’s collecting dust, try sharing the souvenir’s story with a friend. In the process, you’re solidifying the memory it represents before letting it go. Vocalizing its special history will help you respectfully release it.

How many

s do I need?

If you have a stovetop with four burners, how many pots do you really need? This rule works for cookware or a closetful of black skirts—there’s usually a duplicate (or five) that you can pitch. So take a realistic inventory: Do you actually use all seven hair products sitting on your bathroom sink, or just two? What about that pile of old running shoes—do you need them all, or do you always reach for the newest pair? Ditch the useless dupes once and for all. Have no mercy!

Does it suit my life right now?

If not, toss, says professional organizer Peter Walsh, author of Lose the Clutter, Lose the Weight. This applies to clothes that don’t fit as much as it does to those crystal wine glasses you’ve used exactly once. Worried that something is worth too much to give away? We tend to exaggerate our own possessions’ value (economists call this the endowment effect). Keep it only if it enriches your life.

Do I truly love this?

Would you really miss that pilled sweater or stretched-out dress that always makes you want to go home in the middle of the workday to change? “When you surround yourself with things that you consider mediocre, it brings your energy down,” says Cho, an expert in feng shui, the Chinese art of creating harmonious surroundings. Those belongings often stagnate in the back of the closet or under your bed, another feng shui energy fail. “These items begin to embody that negative, neglected energy, which then seeps into our everyday lives,” says Cho. Give up what you don’t love for an energy win.

Can I use or enjoy this more?

Sometimes decluttering isn’t just about purging but also about rediscovering neglected belongings. There’s a difference between things that just sit around your house and those you use and enjoy, writes Kondo. The former are clutter; the latter are decidedly not. Got a dress you love but think you don’t have anywhere to wear it? Try it on. “If it looks much better than you expected, enjoy it,” writes Kondo. Hey, why not look extra pretty on your next girls’ night out and, as Kondo says, “add a taste of the extraordinary to ordinary life.” Uncovered a trove of old photos? Maybe seeing them more often would make you happy. That doesn’t mean crowding your mantel with dozens of framed snapshots, though. Kondo’s suggestion: Plaster the inside of your closet with those pics. Think of it as a joy wall.

C O U RT E S Y O F T H E S U B J E C T S . R E N É- H AY E S : O S C A R G A R C I A , O S C A R G A R C I A P H OTO G R A P H Y.C O M . J U N K D R AW E R T I P S O U R C E , TOVA W E I N STO C K , A . K . A . T I DY TOVA , A P R O F E S S I O N A L O R G A N I Z E R

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10-MINUTE WAYS TO LOSE CLUTTER WEIGHT Prune Piles of Paper Kondo’s rule: Chuck everything except what you need for a limited period (bills, tax documents) or indefinitely (birth certificates). File the “forever” ones; put the rest in a “pending” box (to handle as soon as you can).

Do a Quick Sweep Set a timer for 10 minutes and fill two trash bags—one with garbage, the other with unwanted stuff. Pitch the trash and donate the rest, says Walsh.

Purge Your Pantry Take everything out and toss expired and unhealthy foods. (Cookie clutter is bad for your hips!) Donate unwanted but safe-to-eat foods. Find a local food bank at feedingamerica.org.

Cut Back on Books Walsh’s tip: Pick a shelf, and for every five books you keep, get rid of one. Repeat until all books fit into their allotted space.

Tame Closet Chaos with This Trick

1. Turn hangers so clothes hang in the opposite direction of normal, and rearrange shoes the same way. 2. When you wear something, turn hangers or shoes around. 3. After six months, consider donating what’s still facing backward (except formal wear and off-season items).

Weight Won’t Budge? Let Go a Little

I was traveling through a Dallas airport recently when a security agent stopped me to ask a question that had nothing to do with the contents of my carry-on. “Why can’t I lose weight?” she asked. “I listen to all of your advice, but nothing seems to work.” I stepped out of the line to reassure her that she could achieve her goal. Then I told her about the sneaky weightloss factor that stands in the way of many people’s success: rebellion. That’s when something inside you stages an uprising against what the rest of you intends to do. At the bottom of it, you don’t even want yourself ordering you around. What sets you up for these insurgencies? Often it’s tootight rules. Rebellion is about rejecting authority and control. And when part of you creates punishing limits for yourself, well, no surprise that another part pushes right back.

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The number only changes when you’re 100% committed.

Restore your inner peace and see progress on the scale with these tactics:

Loosen up! Few things ig-

nite a mutiny like feeling that you have no options. Set limits but also build in freedom of choice, as this issue’s “Day-Off Diet,” page 90, does. Six days a week you follow a plan, and on the seventh you get to relax and add back in some favorite foods.

Change your language.

Help mend your relationship with food by shifting the way you talk about it. You only have to adjust one word. Instead of saying you can’t eat carrot cake, reframe it to say that you don’t eat carrot cake. There’s no rebellion because you’re choosing, not blindly obeying some bossy diet overseer in your brain. So before you embark on losing weight, try a mental shift first. Find the freedom in your plan and rebellion drops away—along with extra pounds and the frustration you haul around with them.

If your plan’s too strict, of course you’ll rebel. The tighter the screws, the more you want to bust out of the vise.

Dr. Oz The Good Life© (ISSN 2332-4147) is published monthly with combined issues in January/February and July/August (10 issues a year) by Hearst Communications, Inc., 300 West 57th Street, New York, NY 10019 U.S.A. Steven R. Swartz, President and Chief Executive Officer; William R. Hearst III, Chairman; Frank A. Bennack, Jr., Executive Vice Chairman; Catherine A. Bostron, Secretary. Hearst Magazines Division: David Carey, President; John A. Rohan, Jr., Senior Vice President, Finance. © 2016 by Hearst Communications, Inc. All rights reserved. Dr. Oz The Good Life is a registered trademark of Hearst Communications, Inc. Periodicals postage paid at New York, NY, and additional entry post offices. Canada Post International Publications mail product (Canadian distribution) sales agreement no. 40012499. Editorial and Advertising Ofﬁces: 300 West 57th Street, New York, NY 10019-3797. Subscription prices: United States and possessions: $20 for one year. Canada, add $7; for all other countries, add $23 per year. Subscription Services: Dr. Oz The Good Life will, upon receipt of a complete subscription order, undertake fulfillment of that order so as to provide the first copy for delivery by the Postal Service or alternate carrier within four to six weeks. From time to time, we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such offers via postal mail, please send your current mailing label or exact copy to Mail Preference Service, P.O. Box 6000, Harlan, IA 51593. You can also visit http://hearst.ed4.net/profile/login.cfm to manage your preferences and opt out of receiving marketing offers by email. For customer service, changes of address, and subscription orders, log on to Service.DrOzTheGoodLife.com or write to Customer Service Department, Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593, or call toll-free 800-945-3057. Dr. Oz The Good Life is not responsible for unsolicited manuscripts or art. None will be returned unless accompanied by a self-addressed stamped envelope. Canada BN NBR 10231 0943 RT. Postmaster: Send all UAA to CFS. (See DMM 707.4.12.5); Non-Postal and Military Facilities: Please send address changes to Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593. Printed in the U.S.A.

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Dr. Oz’s Rx

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Dr. Oz The Good Life - January/February 2016

Articles inside

Oz News: Living The

Live Lighter Follow

The Day-Off Diet

Eat Like Dr. Oz at a Super Bowl Party Dips,

The Good Life Report “I’ll Just Have One

35 Best Healthy Beauty

What Happens When

How to Feed a Cold

Dr. Oz From the Heart

Listen to Your…Muscles

“Goodbye, 148 Pounds Hello, New Life.” Trans-

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