Dr. Oz The Good Life - November 2016 by Lawrence Ambrocio

DR.OZ

Nuts: 26 yummy ways to eat ’em

THE GOOD LIFE AGE PROOF YOUR BODY

SLIM & STRONG IN 10 MINUTES A DAY

Get Skin That Glows

Such a simple secret p. 63

WIN A SPA TRIP Enter for a chance, p. 122 THE HEALING POWER OF GRATITUDE

Be a Thanks-giver!

FIGHT OFF GERMS THIS SEASON

Achoo? Not You!

INA GARTEN’S BEST-EVER VEGGIE RECIPES

Welcome Letter

Dr. Oz From the Heart

Insider Info: The Most Amazing View of You Though the hospital I work at is on a hilltop in New York City, I’ve never considered the best vista to be the skyline. My favorite view is even more fascinating: straight down at the human heart. Follow me into the OR for a cardiothoracic surgeon’s perspective. My hope: to inspire you to take even better care of this powerful but vulnerable organ. (Start with our story on page 42.)

WHAT I SEE WHEN I FIRST OPEN THE CHEST As a healthy heart beats, it’s strong and powerful; I think it looks like a python. When our team is there, though, it means that something’s not right. So the first thing I do is gently place my fingertips on the heart to help calm it, and amazingly, the heart actually does beat slower when you touch it delicately. I’m always impressed that an internal organ responds to a caring hand.

WHAT I SEE WHEN I LOOK AT THE ARTERIES Plaque is a toothpaste-like substance that resembles stale icing. If it has hardened, the plaque makes your arteries stiff. Soft or hard, plaque can reduce blood flow through your coronary arteries, and it’s likely the reason we’re there: to bypass the blocked sections so circulation can be restored.

D R . OZ : A N D R E W E C C L E S . R E S O RT: J E S S I C A S A M P L E

WHAT I SEE WHEN THE HEART’S IN TROUBLE If there’s a circular patch on the heart, similar to a bruise on a piece of fruit, it’s a scar that shows the patient has had a heart attack. Sometimes we see a heart that’s enlarged

Email me! Send comments and questions to DrOz @DrOzTheGood Life.com.

and beating fast, like a scared bird. It’s desperate to push blood out to the rest of the body, but it just can’t.

WHAT I SEE WHEN I START A REPAIR Your heart quickly reveals whether you’re living a healthy life. If you are, its tissue is like the finest linen: supple, soft, and easy to sew together. A damaged organ—perhaps weakened by smoking or the effects of inactivity—is more like toilet paper. Connecting the pieces is much more challenging.

WHAT I SEE WHEN SURGERY IS FINISHED Often, right in the OR, my team can observe that what we’ve done is working. That’s one reason I love doing heart surgery— it’s an extraordinary feeling to be able to repair problems and restore someone’s ability to live the life they love. What’s even better? When people healthy up their own hearts, so doctors like me never have to.

Enter to Win a Heart-Healthy Spa Vacation!

You could win a luxe love-your-heart four-night stay at the Golden Door in San Marcos, CA. Get nutrition and cooking classes, personal training sessions, spa treatments, and much more. Go to drozthegoodlife .com/goldendoor to enter. More details, page 122.

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DR. OZ

CONTENTS | NOVEMBER 2016

THE GOOD LIFE 97

Veggies? Boring? Not on Our Plate! Pickle them for crunch and flavor pizzazz

ON THE COVER Your Healthy Heart Game Plan

42 Nuts: 26 Yummy Ways to Eat ’Em

100 Age-Proof Your Body

26 Free Booklet: Fight Off Germs This Season

36 Ina Garten’s Best-Ever Veggie Recipes

Healthy Body 17 Oz News: Health Power up your mind; save money on Rx’s

B U R C U AV S A R

21 “I Ate My Way to Healthy” She got her weight and type 2 diabetes under control 24 “I Tried It!” Hypnotherapy Did it help this scaredy-cat? Find out

26 The Anti-Aging Workout Give us 10 minutes, three days a week, and we’ll help you stop time

36 Don’t Touch That! Test your germ IQ, and snag some everyday hacks for a sniffle-free, no-flu season

31 To Our New President A wish list for a healthier America

42 The Good Life Report Your Heart: The Inside Story Follow a day in the life of your ticker to learn all the tips that keep it going strong

34 A Move + A Mantra Get better posture, a tighter core, and an open mind

92 Get Skin That Glows

63 The Healing Power of Gratitude

116

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DR. OZ

THE GOOD LIFE

CONTENTS | NOVEMBER 2016

76 Little Anti-Agers A beauty pro’s fab secrets

True Beauty

Home Life 113 Oz News: Living Help out on Election Day; savvy gift ideas 116

57 Oz News: Beauty One makeup stick does it all; DIY a natural scent 63 Skin Care: Don’t Skip This Step How should you exfoliate, and which products work best? Our guide shows you!

Thanksgiving Lessons How people around the world give thanks— and reap mind-body benefits

120 Take the Chicken Challenge! Unusual solutions for food waste

In Every Issue

66 What’s in Your...Night Cream? Find out for better, smoother skin

3 Dr. Oz From the Heart 8 Your Smart Ideas 13 Ask Dr. Oz Anything

69 Give Your Hair a Healthy Break Pretty things to do with it on those days when you don’t shampoo

122 Backstory An insider’s look at this issue

76 1-2-3 Younger You won’t believe how easy it is to take years off

Good Eating

100

Let’s Get Crackin’ Nuts make meals, sauces, and snacks into superfoods

83 Oz News: Food The golden ladle; good-foryou pasta sauce

Feed Your Heart Eat with others, and more wisdom for a strong ticker

86 Have More Turkey Days! Perfect holiday bird, plus burgers, meatballs, and more 92 Veggies by Ina Her tricks are so simple, you’ll use them forever 97 To Top It All Off...Flavor boosters for a bolder Thanksgiving dinner 100 Nuts! Dr. Oz’s fave snack used in unexpectedly wonderful ways

Cover Credits: Dr. Oz photographed for The Good Life by Andrew Eccles. Hair by Anne Sampogna. Grooming by Linda Melo. Styling by Allison St. Germain. Set design by Marguerite Wade.

NOVEMBER 2016

You could win a year of supersnacks! See page 124 for the tasty details.

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

C LO C K W I S E F R O M TO P : G A RY LU P TO N ; I L LU ST R AT I O N BY C L A I R E M C C R AC K E N ; C O U RT E S Y O F LOV E W I T H FO O D ; R O M U LO YA N E S

124 CONTEST Give us your superfood recipe and you could win big!

Readers’ Tips

Your Smart Ideas

Who’s saying thanks this season? We are, for the inspiring tips and guilt-free recipes we picked up from readers and a few trusty health bloggers. Pitch in—send your ideas to Tips@DrOzTheGoodLife.com.

FOR A HYDRATING GLOW

“This all-over body scrub leaves my skin supersoft, even after I dry off. Just mix 1/3 cup brown sugar with 3 Tbsp grapeseed oil and apply to damp, freshly washed skin, gently rubbing in circular motions. Rinse with warm water.”

SAY NO TO HIBERNATION “I call or go online to find out which school gyms and community centers offer free hours to the public the weekend after Thanksgiving. Then we bundle everyone up (including Grandma and the babies) and spend a few hours shooting hoops, racing around the track, or testing out new equipment like Bosu balance balls. No couch sitting for us!”

A STEALTHYHEALTHY SIDE “I amp up the nutrition of mashed potatoes by mixing in mashed cauliflower and white beans. The recipe is packed with protein and fiber, and nobody will know the difference!”

—Rebecca Allen

GRAINY GOODNESS

—Amanda Brooks; she makes running fun at runtothefinish.com

“I find most store-bought granola too sweet, so I make a big batch using this recipe: In a large bowl, whisk together ½ cup olive oil, ½ cup maple syrup, and 3 cups quinoa flakes. Spread mixture on a parchment-lined baking sheet, sprinkle with salt, and bake at 400°F for about 15 minutes (stirring every 5 minutes), or until flakes are golden brown. Let mixture cool, then add ¾ cup chopped dried figs, ¾ cup chopped prunes, ½ cup pumpkin seeds, and 1 ¼ cups halved toasted hazelnuts. Store granola in a jar and enjoy over several weeks plain, with almond milk and nut butter, or on top of sorbet.” —Sophie Haskell

—Anne Mauney, R.D.; find the full recipe at fannetasticfood.com /healthy-mashed-potatoes

TRICKS FOR EVERYDAY ZEN

INDULGE AND LOVE IT “The one thing I don’t put on my Thanksgiving dinner plate is food guilt. This holiday is about being with family and celebrating what you’re thankful for—not feeling bad about what you ate. I savor every bite and know that I’ll be back to my healthy habits the next day.” —Jennipher Walters; get other smart-eating tips at the blog she cofounded, fitbottomedgirls.com

NOVEMBER 2016

“When I need to chill out around the holidays, I do a repetitive, mindless activity like dishwashing or laundry folding. It helps me focus on my breathing, shut out distractions, and lower my heart rate, leaving me relaxed.” —Carla Birnberg; read her posts on life and fitness at carlabirnberg.com

How do you stay motivated to exercise during the winter months? Send ideas on that— or anything else—to Tips @DrOzTheGoodLife.com. Submissions may be edited for length and clarity.

NEW LOOK

A BREAKTHROUGH FOR DRY, ITCHY, ROUGH, FLAKY SKIN. Eucerin has been solving dry skin problems for over 100 years. For healthier-looking skin, look for Eucerin, now in the red cap.

www.EucerinUS.com

DR.OZ

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WORK OUT YOUR BRAIN

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National Alzheimer’s Disease Awareness Month has me thinking a lot about our minds and ways to keep them sharp. Let’s start with smartphones. How often do you reach for yours to remember things like who starred in a movie, or the order of U.S. presidents? I know—I’m just as guilty. But the google reflex may be bad news for our noggins. Exercising your brain cells is as important as squeezing in that Pilates class; in fact, science says mental stimulation may reduce your risk of Alzheimer’s. So the next time you can’t recall something right away, really bear down on your brain to come up with it—even if you have to play a game of “You know, she was in that zombie movie with what’s-his-name, the bald guy....”

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Troy Young THE INFORMATION IN THIS MAGAZINE IS NOT INTENDED AS INDIVIDUALIZED MEDICAL ADVICE. YOU SHOULD ALWAYS CONSULT WITH YOUR OWN DOCTOR ABOUT YOUR MEDICAL CONDITION. THE CONTENT OF ALL SUBMISSIONS (INCLUDING LETTERS, RECIPES, TIPS, AND PHOTOGRAPHS) SHOULD BE ORIGINAL AND BECOMES THE PROPERTY OF DR. OZ THE GOOD LIFE, WHICH RESERVES THE RIGHT TO REPUBLISH AND EDIT ALL CORRESPONDENCE RECEIVED. BY MAKING A SUBMISSION, YOU GUARANTEE THAT YOU POSSESS ALL NECESSARY RIGHTS TO GRANT THE MATERIAL TO DR. OZ THE GOOD LIFE. For subscription inquiries, contact customer service at Service.DrOzTheGoodLife.com; write to Customer Service Department, Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593; or call 800-945-3057. From time to time, we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label or an exact copy to Mail Preference Service, P.O. Box 6000, Harlan, IA 51593. You can also visit https://preferences.hearstmags.com/Brands/OZM/login.aspx to manage your email preferences. Dr. Oz The Good Life © Hearst Communications, Inc. 2016. All rights reserved. Dr. Oz The Good Life is a trademark of Hearst Communications, Inc.

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CHRONIC MIGRAINE DOESNÕT HAVE TO KNOCK ME DOWN

If youÕve been getting hit by 15 or more headache days a month, each lasting 4 hours or more, itÕs time to talk to a headache specialist about the impact of Chronic Migraine. Discover treatment options you may not have tried at

There’s living. And there’s loving life. We’re here to help with the second one. Our intriguing blends of herbs and botanicals support energy, stamina, focus, and overall

well-being. Cup after cup, day after day, life is good.

ASK DR. OZ ANYTHING

Healthy turkey rules, online eye tests, and more.

11.16

Your Burning Questions Answered!

EXCELLENT 1. Pickled ginger Munch on

the little slices that come nestled next to sushi. You’ll need ¾ teaspoon for it to do you some good.

2. Grated gingerroot Use

What kinds of ginger qualify as healthy?

3. Ground ginger Dust

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

OZ SAYS Believe it or

not, candy makes the list of ways to get this spice’s benefits in fighting nausea and joint pain. But gingerbread and ginger snaps don’t make the grade. It takes about a gram of this spice to have an effect, and baked goods just don’t contain that much, says Lauri Wright, Ph.D., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics. (Sorry, extra cookies aren’t the answer, either.) But plenty of other yummy forms deliver. Note: If you’re pregnant or on blood thinners, diabetes meds, or blood pressure pills, ginger is potentially risky, especially in larger amounts.

PHOTOGRAPHED BY JEFF HARRIS

it in stir-fries, soups, and tomato-based sauces. A dose is about ¾ teaspoon.

¼ teaspoon onto cereal, stir into a smoothie, sprinkle over yogurt, or swirl into water.

GOOD 4. Ginger chews or candies About three of these give you the amount you need, Wright says.

OK, BUT… 5. Ginger tea

HMM… Gingersnap It would be nice, but these are dessert, not health food.

It’s hard to tell how much ginger you’re getting, since the dose varies with the brand of tea and how it’s brewed.

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ASK DR. OZ ANYTHING

THE FLOSSING CONTROVERSY Recent news said it’s not necessary to floss, but dentists disagree. “You have to clean between your teeth,” says Andrew Sullivan, D.D.S., of the Rutgers School of Dental Medicine. “Brushing can’t do it all.”

Q DOES IT MATTER WHICH TOOTHPASTE YOU PICK?

OZ SAYS It’s worth spending an extra minute among the myriad toothpaste options to get the right one for your smile. Use the decoder below to figure out what all those label claims really mean.

THE CLAIMS Enamel Safe, Restores Enamel, AntiCavity, Remineralizes TRANSLATION The tooth-

paste has fluoride in it. This compound becomes part of the enamel, making teeth less vulnerable to damaging acids. Also helpful: calcium and phosphate. THE CLAIMS Fights Plaque, Controls Tartar, Protects Against Gingivitis TRANSLATION Contains py-

rophosphates, antimicrobials that hold back the buildup of tartar, the hardened plaque that can kick-start gum disease. May also contain triclosan, a controversial ingredient. (It may disrupt hormones and the environment.) But research suggests that in toothpaste it might have more benefits than risks.

Can detox baths make you healthier?

NOVEMBER 2016

THE CLAIM Reduces/Repairs Tooth Sensitivity TRANSLATION Compounds

in these pastes numb touchy nerve endings and/or block tiny canals in your teeth that let irritants scoot through to those nerves. Look for any of three ingredients that do the trick: arginine bicarbonate, potassium oxalate, and potassium nitrate. THE CLAIM Whitens TRANSLATION There

are bleaching agents (like hydrogen peroxide) or abrasive particles in the formula. Bleaches can remove even deep-set stains, and abrasive particles work like little scrubbers, polishing off surface discolorations from yellowing substances including coffee and tea.

OZ SAYS The Pinterest-popular trend of using herbs and salts in the water might do nice things for your skin, but that's about it. Even if these ingredients could help your health, they’re not going to get through your outermost layer via a bath. (Fortunately, you can trust your liver to “detox” your insides for you.) If your skin is what’s bothering you, a bath can have benefits: “Rock salt, Epsom salts, coconut oil, and oatmeal can soothe dry, itchy, or eczemaprone skin, but they’re calming inflammation, not pulling out toxins,” says dermatologist Deirdre Hooper, M.D., of Louisiana State University. And the scent of herbs and oils like lavender, eucalyptus, rosemary, and mint could help pep you up or chill you out for a bit. Just don’t count on health miracles (and do expect a pretty dirty tub) from these add-ins.

TO OT H PA ST E : DA N N Y K I M . I L LU ST R AT I O N S BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N . A D D I T I O N A L S O U R C E FO R TO OT H PA ST E : M A R K S . WO L F F, D. D. S ., P H . D., O F N E W YO R K U N I V E R S I T Y C O L L E G E O F D E N T I ST RY

TRY IT

SKIP IT

✔

Remind us again: How do you cook a turkey so it’s safe to serve?

I PA D : N E I L G O DW I N / T 3 M AG A Z I N E /G E T T Y I M AG E S . T H E R M O M E T E R : J E F F H A R R I S / ST U D I O D. P R O P ST Y L I N G BY M E G U M I E M OTO AT A N D E R S O N H O P K I N S

OZ SAYS You don’t have to char the turkey to keep bacteria at bay, but you do need to hit a target temp—165°F in the thickest part of the thigh and in the meatiest part of the breast. Also pay attention to these playit-safe moves before and after the bird goes into the oven.

THE CLAIM Bypass the doc and take an eye test on your phone or computer. An ophthalmologist reviews your results for about $40 and gives you a prescription, if you need one. OZ SAYS Online eye tests can tell you if you’re nearsighted, farsighted, or have astigmatism, but only if you’re under age 40. (If you’re older, they instruct you to see a doc in person.) But you might not always end up with the perfect prescription if you’re squinting when you choose your answers. And the wrong prescription can stress your eyes over time. Even if the test sets you up with the right Rx, it can’t find you the most comfy contacts (trial and error with an optometrist can) or determine if your eyes are healthy. In the office, you get screened for glaucoma, macular degeneration, and corneal issues, says Andrea Thau, president of the American Optometric Asso ciation. Retinal exams can even reveal diabetes, based on changes in the veins of the eye. (Optome trists diagnosed 240,000 new cases of diabetes in 2014.) Conve nience is great, but your eyes and the rest of your health are worth extra TLC. SKIP IT

KEEP GERMS FROM BREEDING. Thaw the

turkey in the fridge, in a sink full of cold water

(change it every 30 minutes), or in the microwave. Letting it sit at room temperature for more than two hours essentially turns your turkey into a petri dish for microbes to multiply in.

wash the turkey before roasting. This just swooshes pathogens onto kitchen surfaces…and into the salad, the green bean casserole, and your elderly aunt’s stomach.

RETHINK YOUR PREP. If there are bac-

IN THE FRIDGE FAST.

teria on the bird, the last thing you want is to spread them all over your kitchen. The government’s primary food safety experts say don’t

GET DOGGIE BAGS

Any leftovers need to be refrigerated within two hours. So get the takehome goodies chilling before you head out for your postmeal walk.

DON’T COOK THE DICKENS OUT OF YOUR BIRD!

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Q How can you have a real conversation with your teens about drugs? Join me for dinner on November 19. I’m urging all of us to be part of the National Night of Conversation on that date, because I believe nothing is more important than breaking the silence about drugs and addiction. Let’s come together to talk with kids about this out-of-control issue right at the table. Below are some ways to get—and keep—the dialogue going.

Don’t lecture. Teens get eye-rolly if they think they’re in for a harangue or that their parents are talking down to them. But a calm, fact-based conversation in which they’re treated like reasonable, intelligent people? It’s a good bet that they’ll listen, says Harold S. Koplewicz, M.D., president of the Child Mind Institute, a nonprofit that helps families struggling with mental health. Keep things simpler and more black-and-white with younger kids (saying, for example, “Don’t take medicine unless your name is on the bottle”). Do your homework.

You might be able to wing some important talks with your kids; this isn’t one of them. “It can’t be offthe-cuff—you want to be a good source of information about the topic,” Koplewicz

NOVEMBER 2016

says. In other words, you’ve got to look stuff up, like what the drugs du jour are and how they affect a teen’s health. Start with the Partnership for Drug-Free Kids’ drug guide (drugfree.org).

Make your case. Tell your teens why you don’t want them to experiment with drugs or alcohol, Koplewicz says, rather than just handing down an edict. And keep the tone judgment-free. You

IT CAN HAPPEN TO ANYONE Since 2000, the number of deaths from drug overdose has increased 137%—and may include the nice lady down the street and the smart, overachieving kid next door.

KIDS OFTEN TELL YOU STUFF— IF YOU LET THEM.

shouldn’t be doing all the talking—it’s an exchange, not a monologue. Prime them with an open-ended question about school or their friends, and be prepared to wait out some uncomfortable silences. You could also suggest ways to help them wiggle out of situations— like agreeing to pick them up, no questions asked, if they’re with people who are pressuring them to use or drink. Consider a code so they can save face: Your kid could call and say, “No, I don’t want to leave now!” as a signal that they actually need you to come get them.

Try not to freak out. If they tell you they’ve tried drugs, stay calm, and ask why. “A lot of kids use drugs to self-medicate,” says Marcia Lee Taylor, president and CEO of the Partnership for Drug-Free

SEE DROZ.COM /NNOC FOR MORE FACTS, GUIDES, AND DETAILS ON THE NATIONAL NIGHT OF CONVERSATION.

Kids. They want to escape from what they’re feeling, not just fit in with friends. The smart reaction? Start dialing: Your pediatrician or a social services agency can point you to resources to help your teen find better ways to cope.

Remember that your opinion matters. You

may not always feel that it does, but your kids really do listen to you. “Moms and dads have a lot of power,” Taylor says. “The number one reason kids say they don’t use is that they’re afraid of disappointing their parents.”

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

Q DR. OZ, PLEASE SAY WE CAN ALL EAT BUTTER SOMETIMES...

ASK DR. OZ ANYTHING Amp Up the Taste! The more flavor your butter has, the less you’ll need to use, so bring on the herbs, spices, and citrus. It's easy—let a stick of butter come to room temperature, work in tasty extras, and chill. Start off with these combos, then do some experimenting:

OZ SAYS

Z AC H D E S A RT. I L LU ST R AT I O N S BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N . S O U R C E S : I S A B E L M A P L E S , R . D.; TO BY A M I D O R , R . D.

YES, YOU CAN!

Cilantro, lime juice, and chipotle powder

Chives and dill

Lemon juice and Old Bay seasoning

did you know AT ROOM TEMP, SATURATED FATS ARE SOLID, WHILE HEALTHIER UNSATURATED FATS ARE LIQUID.

Just don’t go crazy, all right? The American Heart Association recommends fewer than 16 grams of saturated fat per day on a 2,000-calorie diet, and a tablespoon of butter’s got 7 grams of it. But a little butter can fit into a healthy eating plan. Stick to 2 teaspoons or less a day (that’s around two restaurant-size pats) so you leave room for other sources of saturated fat that may creep into what you eat. While you’re at it, try nixing butter from your cooking and swapping in healthier oils for sautéing. But when it comes to steamed veggies and fresh-baked bread? They ask for—nay, demand!—a swipe.

A Smarter Cookie Two sticks of butter for two dozen cookies doesn’t seem like a lot—until you do the math and realize that's 2 teaspoons per cookie (and 68 calories from the butter alone). Lighten up by cutting the amount of butter in half and subbing in the same amount of plain nonfat Greek yogurt. Trust us—a Good Life staffer tested it on a batch of chocolate chip cookies, and they were yummy, plus lighter and chewier than the typical butter-laden kind.

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POWERFUL

protein

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HEALTHY BODY

November

OZ NEWS: HEALTH

Turn for More

5 THINGS WE JUST LEARNED

Say It Again

Repetition stimulates neural pathways in the brain’s hippocampus, the area responsible for long-term memory. To firm up a new acquaintance’s name, mention it a few times during conversation. (“That’s a pretty sweater, Sarah.”)

A LVA R O D O M I N G U E Z / T H E AT L A N T I C /G A R A N C E L LC

Make a Connection

The hippocampus is a pro at linking unrelated items together to help improve recollection, so create associations to give your brain an extra boost. Need to remember that you parked your car on Walnut Street? Picture it covered in walnuts.

1 Power Up Your Memory Think Funny

Memories connected to emotion—humorous or sad—tend to stick best. Get silly to memorize, say, the combo for your gym lock (352: my 3 sisters + 5 fancy bottles of wine = 2 tipsy).

Your brain is great at remembering life’s biggies—your first kiss or a bucket-list vacation—but the name of your kid’s history teacher? Um...no clue. To the rescue: simple mind tricks from Wendy Suzuki, Ph.D., a neuroscientist at New York University and the author of Healthy Brain, Happy Life. Wellness Tips and Trends DROZTHEGOODLIFE.COM

OZ NEWS H chill ey, out!

2 3

Coffee Cooldown

TAKE A WELLFIE!

That’s Oz talk for a healthy selfie—and here’s why you should snap one: It could make exercise more fun. Recent research found that people who take photos of their experiences tend to enjoy them more than those who don’t. Experts think it pushes you to pay extra attention to what’s around, engaging you with whatever you’re doing. So capture a pretty scene on your walk, or post a pic of your neon kicks on Facebook the next time you’re heading into the gym—especially on days when you’re feeling meh about exercising.

You’re risking not just a burned tongue if you down a piping hot cup of joe, but possibly cancer, too, says a new study. Researchers found that regularly drinking beverages at 149°F or hotter may injure tissue in the esophagus and lead to cancer. Most people drink their brew at a healthy 140°F, but drip coffeemakers can serve up java at 185°F and a cup from McDonald’s clocks in between 170°F and 180°F. Let your morning mug cool a bit before you sip, OK?

Lights Off Put down the iPad at night. Not only can blue light before bed disrupt sleep, but a new study found it may increase insulin resistance, possibly leading to excess sugar in the blood and messing with metabolism. It’s unclear if that could lead to weight gain, but experts advise dimming bright lights and tech devices before bed.

5 step 1 Find your bargain med. step 2 Tap to pay, then pick up.

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Can’t stomach the price of your prescription? The free Blink Health app helps you score lower prices on most medications with its negotiated prices. (Half the drugs in the database are $10 or less for a month’s supply.) After your doc prescribes the med, you pay directly through the app, then receive an email or text with a voucher that can be used at any of the more than 60,000 pharmacies Blink Health works with, including Walgreens, Target, and CVS Health. Simple and affordable—now that’s easy to swallow.

S N E A K E R S : A M A N DA K I R K . P H O N E : C O U RT E S Y O F B L I N K H E A LT H . I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N

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.

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Healthy Body TRANSFORMED!

Before

After “Food looks different to me now. Taste matters, but I also think about how it’ll affect my blood sugar.”

Erika’s Weight-Loss Time Line JANUARY 2013

200

Diagnosed with prediabetes

“I used to eat when I was stressed or just because food was in front of me. But I’m learning to listen to my body and eat only when I’m hungry.”

AUGUST 2015

207

Diagnosed with full-blown diabetes OCTOBER 2015

188

After just a few months, she no longer needed medication TODAY

165

Her weight and health: still in check

“I ATE MY WAY TO HEALTHY”

When Erika Kerekes, 50, learned she had type 2 diabetes, she didn’t take the diagnosis lying down. She found a way to outsmart the disease with food—and it’s working.

I N S E T: C O U RT E S Y O F C AT H Y A R K L E

A S T O L D T O L A M B E T H H O C H WA L D

P H O T O G R A P H E D BY C AT H E R I N E L E D N E R

Growing up, I was pretty stocky, but so was most everyone around me—I come from a family that likes food. My dad, a pediatrician, had a closet candy addiction: He would hide sweets in his car and at the office, though my brother and I could usually get him to share. And while my mom thought we were health conscious—at least by 1970s standards—there were a lot of pasta and diner dinners. The adults in my family cycled between piling on the weight and dieting it off, and sure enough, I joined them on the pendulum. Since my early

twenties, I’d lost and regained 30 to 40 pounds at least three times. Though I made mistakes early on— at one point I was starving myself and trying to live on water for days—I eventually found sane, healthy ways to lose, like enrolling in Weight Watchers, working with a nutritionist, and monitoring my portions. But the older I got, the more hectic life became, and I just didn’t have the energy to think about exercise or what I ate. Eight years ago my dad was diagnosed with pancreatic cancer. I live in California but flew back to the East Coast every month to see him, all while trying DROZTHEGOODLIFE.COM

Healthy Body TRANSFORMED!

to keep an eye on my two sons and manage my grief. I ate whatever was closest and comforting—meaning carbs. Sadly, my dad passed away, and soon after that my husband learned he might lose his job. For years I’d been a stay-athome mom, but suddenly I had to scramble to find work. I eventually landed a position at a media company. Then, in 2013, I decided to start an allnatural condiments line, along with working full-time. I’d gotten inspired after I took my kids fruit picking and turned their baskets of cherries into a fruity ketchup that everyone was crazy about. I pushed myself around the clock, rewarded myself with pasta, pizza, and fries, and swore that I didn’t have time to exercise. Building my business was more important to me—even if my body hurt whenever I stood up. By then, I was carrying more than 200 pounds on my tiny 5-foot frame. That year I went in for a checkup and learned my glucose levels had reached the prediabetic range, when your blood sugar is higher than normal but not high enough to be classified as type 2 diabetes. My doc emphasized what I already knew: that I needed to exercise more and lose weight. But I crawled into a cave of denial, joking that on my mom’s side, lots of our relatives had lived to be 100, so I’d probably live forever. Two years and several tests later, my doctor called to say that my blood sugar had crossed over from “Kinda high, we should watch it” to “You have diabetes.” I was floored. And angry at myself. He put me on a diabetes drug, urged me to start exercising, and told me to return for another NOVEMBER 2016

checkup in three months. I immediately jumped on my computer, wanting to learn as much about the disease as I could. I had blown too many opportunities to take care of myself in the past, and I refused to make that mistake again. One of the first things I came across was a TED Talk about “reversing” type 2 diabetes. Research has shown that in some cases— especially early on in the disease—when people with type 2 diabetes shed weight, shift their lifestyle and eating habits, and stick with the changes, they may not need drugs to control their blood glucose. The video explained how certain foods, like carbs, can throw your blood sugar out of whack. Suddenly, everything made sense. I could visualize what was going on inside my body when I ate a bowl of pasta. I put myself on a low-carb diet, and in order to maintain it, I looked for healthy substitutes that would kill my cravings. Like if I really wanted a slice of pizza, I’d make a low-carb eggplant and zucchini casserole with almond meal and mozzarella. It has all the feel of pizza without the dough. I even changed up my condiments line, creating versions with no added sugar. Another turning point: I followed my doctor’s orders and committed to exercising daily. I got an elliptical machine for my 49th birthday and started spending 45 minutes on it every morning during the week, as well as hiking or walking with friends on weekends. I lost nearly 20 pounds in two months, but that wasn’t my primary goal. I wanted to feel better, and I did, almost immediately. When I went back for my three-month checkup, my blood sugar levels were normal. Normal! My doctor practically tap-danced when he saw the results. I no longer needed the diabetes medication, and my doc was even able to cut down on the blood pressure meds I’d taken for 16 years. Since that visit, I’ve lost 23 more pounds, but I wouldn’t call what I’ve done a diet. To me, that implies a temporary state, but for the first time ever I feel that the healthy changes I’ve made in my life are really permanent. They have to be if I want to keep winning the diabetes fight. And that’s what I tell myself every day: I’ll do what it takes to stay healthy.

“Don’t knock it till you try it! It’s been years since I could do this.”

Can You Really Kick Diabetes to the Curb? Sort of. Type 2 diabetes can go into remission when people lose weight and bring their blood sugar levels into the normal range the way Erika did. But you can’t fully cure the disease, only control it, says Robert E. Ratner, M.D., chief scientific and medical officer of the American Diabetes Association. Type 2 diabetes is a fluid situation—it can always come back. That’s why you have to work with your doctor to stay on top of it—even when you think you have it beat.

ST Y L I N G BY H E I D I M E E K AT O P U S B E AU T Y. H A I R A N D M A K E U P BY B A R B A R A FA R M A N AT C LO U T I E R R E M I X

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Healthy Body ROAD TEST

“I Tried It!”

HYPNOTHERAPY She needed a phobia fighter to help her move past her fears. Would this ancient technique do the trick? BY AMY GORIN, R.D.N. ILLUSTRATION BY STEPHAN SCHMITZ

My fear of falling is so old I’m not even sure how it began. My mom says I happily rode a tricycle as a toddler, but I had zero interest in moving on to a two-wheeler. By grade school I’d grown terrified of doing anything that meant I could topple over. Looking back, I wonder if it was a learned response; my dad and late grandmother were both afraid of heights. Whatever the reason, the fear persisted well into adulthood. I panicked when I had to scale a short ladder to grab suitcases from my apartment’s storage space. On a dream trip to the Eiffel Tower, I was too scared to climb the stairs with other tourists, and more than once I backed out of weekend plans with friends because I thought my fear might be triggered. Five years ago, I tried to get brave: I enrolled in adult bike-riding classes. But it took me a few sessions just to work up the courage to try pedaling, and I quit soon after. My confidence: shaken. My fear? Stubbornly intact. So when a buddy who’d read up on hypnosis suggested I use it to get past my phobia, I listened, and though part of me was skeptical, I signed up for five weekly sessions with Kazi Anam, a health coach and hypnotist in NOVEMBER 2016

Care to Trance?

New York. He explained how it works: Through repetition and visual imagery, the hypnosis would bring on a deep relaxation, helping me become more focused and open to suggestion—namely, that I was no longer afraid of falling. Each session, I lay in a reclining chair and drifted in and out of sleep while Anam gently talked me through my fear. (For example, what were the odds that I would seriously hurt myself if I did fall off a bike? Not very high, I admitted.) He had me visualize doing the tasks that scared me and also taught me a trick: to touch my thumb and index finger together while thinking of happy, funny memories. Whenever my fear of falling surfaced, I could use this to push it away. I was shocked to find that the techniques actually made a difference, mostly helping me to harness greater calm and confidence. I’ve been climbing the ladder in my apartment to snap cool aerial shots of meals for my food blog. And just recently, my boyfriend and I rented and actually rode bikes. I still feel a little weird on one, but having visualized it for so long, I’m not so scared. I’ve used what I’ve learned to nix other fears, too. After a car accident in college, I avoided busy highways, but now I’ve started driving on them again. Fear had been a constant companion, but I’m done giving it a free ride.

Hypnosis isn’t all hype. Though it still has its doubters, studies have found that it can help some people curb anxiety, sleep better, or even find pain relief, among other things. In fact, Stanford University researchers were able to pinpoint neurological changes in the brains of people who’d been hypnotized. Curious? Look for a licensed hypnotist with ties to professional organizations like the American Society of Clinical Hypnosis, the National Board for Certified Clinical Hypnotherapists, and the National Guild of Hypnotists.

the verdict HYPNOSIS HELPED OUR WRITER, AN ADMITTED FRAIDYCAT, FIND HER CONFIDENCE.

Healthy Body FITNESS

THE ANTI-AGING WORKOUT

If your hand weights hold down a full-time job as doorstops, it’s time to dust them off—and not just to score nice arms. Strength training can fire up your metabolism (more muscle burns more calories) and ward off osteoporosis. Surprisingly, research is showing that the workout may also reduce diabetes risk and help lower blood pressure. A sleeker body, stronger bones, and a healthier heart: Get all that in 10 minutes. BY R AC H E L M O R R I S P H O T O G R A P H E D BY P E T E R R O S A

>> Start with 5-pound weights. You can graduate to something a bit heavier when the last rep of each exercise feels easy.

Imagine that you’re sitting down on a chair as you squat.

>> Run through the

circuit, moving quickly between exercises. Take a 60-second break, then repeat the circuit once more.

Hold both weights close to your chest throughout the move.

>> For best results,

do the workout three times a week, with a day off in between.

Watch out! Don’t let your knees extend past your toes.

Weighted Squat

Stand with feet slightly wider than hip distance, holding both weights together at chest. Squat, then push up through feet evenly to return to start position for 1 rep. >> Do 10 reps. NOVEMBER 2016

Triceps Extension

Stand with feet hip-width apart, holding a weight overhead in both hands, arms by ears. Bend elbows to slowly drop weight behind head, then bring back to start position for 1 rep. >> Do 10 reps.

Keep upper arms still as you lower and raise the weight.

Maintain a slight bend in your knees.

Position your wrists under shoulders and knees under hips.

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Kickback

Start on a mat on all fours with a weight tucked behind your right knee. Keeping weight squeezed behind knee, lift right foot up toward ceiling. Hold for a moment, then lower leg to start position for 1 rep. >> Do 10 reps, then repeat with the other leg.

Squeeze your butt muscle as you lift leg.

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DROZTHEGOODLIFE.COM

Healthy Body FITNESS >> DURING THE FIRST SIX TO EIGHT WEEKS

Your brain-to-muscle neural pathways are learning the movements needed to lift weights, letting you lift a little more each session.

Lying Reach Lie on a mat with legs in the air, knees bent 90 degrees. Hold a weight in both hands with arms extended directly above head and palms facing each other. Keeping arms straight, reach back with the weight, tapping it on the floor behind your head. Raise arms up to start position to complete 1 rep. >> Do 10 reps.

Abs Twist

>> AFTER THAT…

Press your back into the floor all through the move.

As you continue to strength train, muscles become stronger and larger. But there’s no need to worry about bulking up: Women don’t make enough testosterone for Hulk-like results.

Try not to let knees drift toward you!

Sit on a mat with knees bent, feet flexed, edge of heels touching the floor, holding a weight close to chest. Lean back, then rotate torso to bring weight to your right side. Pause, then rotate torso to bring weight to your left side to complete 1 rep. >> Do 10 reps.

DR. OZ SAYS... Cardio workouts are great for your health, but strength training is crucial too. Being frail can be dangerous later in life (think falls and broken bones). It’s smart to push your body with weights now so that your muscles and skeleton stay strong as you age.

Keep weight close to body.

Form a 45-degree angle with back and floor.

Sources: Keith Baar, Ph.D., professor of molecular exercise physiology, UC Davis School of Medicine; Sara Mitchell, certified personal trainer, New York Health & Racquet Club; Linda Pescatello, Ph.D., professor, Department of Kinesiology, University of Connecticut

NOVEMBER 2016

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Healthy Body LETTER TO POTUS

America the healthy is America the beautiful.

BE AN OPEN BOOK

President Obama is a broccoli buff and prefers walk-and-talk meetings over sit-down ones. Michelle Obama skips rope and boxes. That’s a big thing we’ll miss about Team O—they didn’t just talk health policy, they made health personal and even let us see them sweat. (The First Lady tweeted a video of her fitness routine!) You don’t have to be the Oval Office Jillian Michaels, but when you keep us posted on your health habits, it gets us thinking about our own.

TAKE ON OUR MOST EXPENSIVE DISEASES

To Our New President

ANN CUTTING

(whoever you are)

Alzheimer’s and other dementias are our nation’s costliest illnesses, and we pay for them in more ways than one. Families of Alzheimer’s patients spent 18.1 billion hours as caregivers in 2015; 74% said they worried they wouldn’t have time for their own health. Boot up the bucks for research so we can find more effective treatments—and maybe even a cure.

It’s been a grueling campaign season that we didn’t like any more than you did. So when the last ballots are counted, the swing states have swung, and you’re picturing life in the Oval Office, we’ll all be happy to move forward—and we’ve got some ideas. For starters, how about we define your job description? Besides being a commander in chief, commit to being the country’s chief inspiration officer, especially when it comes to our health. Some Americans think their best days are behind them, but if you set wellness-boosting priorities like these, the whole country will have reason to feel good.

GIVE DOCS A BOOST

You’ll get to see a physician whenever you’re sick (one is always right there!); the rest of us might not be so lucky. As older M.D.’s retire and baby boomers age, we could be short as many as 95,000 docs in the next decade. There’s no easy fix, but here’s one idea: Tell Congress to up federal funding for teaching hospitals, so they can train more M.D.’s., stat.

DROZTHEGOODLIFE.COM

Healthy Body LETTER TO POTUS

SQUASH BAD BUGS

TELL RESEARCHERS TO STOP IGNORING HALF OF US

Women now make up more than 50% of the participants in clinical trials funded by the National Institutes of Health (NIH)—bravo. But as of this moment, there’s no set process for making sure researchers analyze sex and gender in their studies, even if they have the data. And though women are being included more often, they aren’t always well represented in studies of the most common illnesses, like heart disease. That means we could still be missing out on critical opportunities to learn how women’s bodies respond to meds and treatments (which can be completely differently from men’s). A bill rolled out in April calls for the NIH to plan studies so they’re more inclusive and help us learn about how sex and gender factor into medicine. Make sure Congress passes it— and keep telling scientists to prioritize women’s health.

HAVE THE TALK

We’ve taken some promising first steps in the fight against the country’s opioid and heroin crisis, but as your predecessor noted, we desperately need to have a public discussion around addiction so more people get help. During the primaries, some candidates talked about how drugs had ravaged their own families. Build on that candor and insist on an ongoing, open conversation.

NOVEMBER 2016

Imagine this scenario: Easily cured infections are no longer so curable, and routine surgeries are considered highrisk. Scary—and it could happen if we don’t reverse the trend of drug-resistant bacteria. The White House put out a plan to fight the germs, but critics say it doesn’t do nearly enough to reduce the use of antibiotics in farm animals, which has jumped in recent years. That’s a big deal, since superbugs that develop in chickens, pigs, and cows can get passed to us in the food supply. Let’s toughen up on antibiotic use in livestock—now.

GET RESEARCHERS WORKING ON GUN VIOLENCE

LET THE GARDEN LIVE ON

When Michelle Obama planted seeds in the White House garden this spring, she said she hoped it wouldn’t be the last time someone used it. We’re with her! The garden’s visibility (it can be seen from E Street) telegraphs the importance of healthy eating and locally grown food. Plus, it shows that superfoods can be budget-friendly: The seeds and mulch cost only about $200. Keep the veggie patch going.

The Second Amendment is one of the most divisive issues in our society. But there’s no arguing with the fact that 33,000 people are killed by guns in the U.S. each year. In fact, in 21 states guns cause more deaths than car crashes. Trouble is, we’re at a huge disadvantage in trying to understand—and stop—the violence. For the past 20 years Congress has effectively blocked federal funding for research that might help us identify risk factors for gun crime or create better violence-prevention programs. The University of California, Davis, plans to launch the first state-funded center to study gun violence. That’s a start, but we need more researchers—and federal muscle—on the case. Madam/Mr. President: Please label gun violence an imperative public health issue, and make sure we fund studies on how to reduce it.

Sincerely yours,

The editors of Dr. Oz The Good Life PS: We hear there’s a treadmill on Air Force One. Hope you’ll use it to keep your heart healthy!

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Healthy Body A MOVE + A MANTRA THE MOVE

UP DOG/DOWN DOG

“This sequence builds upper-body and core strength,” says Heather Peterson, chief yoga officer for CorePower Yoga. “Connect your movements and breath—inhale to open your chest, then exhale. Try adding the mantra to turn the move into a whole body prayer: ‘My heart is physically and emotionally open. My mind is open to other views.’” BY L I S A H A N E Y

A Start in Plank Pose. Lower

hips, bring your chest forward, and roll your toes so the tops of your feet are on the mat, as our model demonstrates. Inhale as you lift your lower belly, squeeze your shoulder blades together, and gaze forward.

P H O T O G R A P H E D BY L AU R E N P E R L S T E I N

Bonus Benefits

TAKE IT EASY

Your core is more than just abs; it’s a catchall term that includes your pelvis, hips, and back as well. This move strengthens the whole shebang, which helps your posture, balance, and stability.

Don't worry if your arms aren't straight in Up Dog. Just focus on keeping them tight to your sides.

B Press hands into the mat,

engage your core, and flip back onto your toes. Lift your hips as you bring your torso toward your thighs (see illustration). Exhale, stretch your arms, and push down through your heels. Do the sequence 5 to 10 times.

THE MANTRA

How it helps: “I use this mantra as my daily reset button,” Peterson says. “Paired with the sequence above, it gives me an instant mental lift when I feel like my life isn’t going according to plan. If I’m feeling stuck or frustrated, it gives me a new perspective, so I can be more accepting of myself and others.” NOVEMBER 2016

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DON’T TOUCH THAT! A Hands-Off Guide to Cold & Flu Season

Where are flu and cold viruses hiding? Try everywhere. The little buggers get around and throw a lot of us for a loop: Adults in this country will come down with an average of two to three colds this year, and up to 20% of all Americans will get the flu. But not you, with this guide to sidestepping the sneaky bad guys.

BY DA N A H U D E P O H L I L L U S T R AT I O N S BY M I C H A E L K I R K H A M

AT WORK

Keep Outta the Candy Bowl

One study found that when the flu virus lands on an office door, it can spread around the workplace in as little as four hours, meaning that germs are likely hiding out in places like that jelly bean jar. Avoid communal food and wash hands frequently, especially after touching an everyone-uses-it thing, like the coffee machine or watercooler. IN THE DOCTOR’S OFFICE

Adopt a Bring-Your-Own Policy

About 20% of toys in pediatricians’ offices are contaminated with viruses during cold and flu season, according to research from the University of Virginia—and other objects in the room are likely to be buggy too. Travel with your own pen for paperwork and a magazine from home, so you don’t need to dig into the office’s pile.

Healthy Body MINIGUIDE

IN PUBLIC

Shake It Off

About one-third of people carry the cold virus on their hands, making handshakes a good way to introduce yourself to a whole bunch of sick days, says Charles Gerba, Ph.D., a microbiologist at the University of Arizona. Keep shakes firm but short; the longer they last, the more bacteria passes between hands. Oh, and wash up later.

AT HOME

Be Sofa Smart

The flu virus can lounge around on couches for hours (hey, it’s a comfy spot!) and on hard surfaces, like a coffee table, for days. Before a sick family member takes over the sectional, protect it with a sheet you can throw in a hot laundry cycle once the patient feels better.

AT THE GROCERY STORE

Swipe Your Cart

You know the wipes your grocery store keeps by the carts and most people never use? Don’t be one of those people. When you sanitize the handle, you help wipe away viruses as well as salmonella, E. coli, and (barf alert) fecal bacteria.

ON THE AIRPLANE

Do a Little Cleaning

Talk about frequent fliers: Some germs thrive in dry conditions like airplane air and can be found on tray tables, seat-back pockets, and armrests. Use a travel wipe on your tray, and wash your hands before digging into the mini pretzels. Sources: Allison Aiello, Ph.D., professor of epidemiology, University of North Carolina at Chapel Hill; Bruce Barrett, M.D., Ph.D., professor, Department of Family Medicine and Community Health, University of Wisconsin School of Medicine and Public Health; Ron Eccles, Ph.D., director, Common Cold Centre, Cardiff University; Lisa Grohskopf, M.D., medical officer, Influenza Division, CDC; Barry Michaels, microbiologist, director, B. Michaels Group Inc.

DROZTHEGOODLIFE.COM

37 37

DR. OZ THE GOOD LIFE

Handbook Stay-Well Smarts |

NOVEMBER 2016

RAISE YOUR COLD & FLU I.Q.

FLIP THE PAGE TO LEARN ABOUT:

Handwashing that works How to boost your immunity Flu shot myths, and more BY DANA HUDEPOHL

THE RIGHT WAY TO WASH YOUR HANDS Cleaning your mitts seems simple enough, but it turns out that many of us are doing it way too lazily. Brush up on sudsing upÑitÕs one of your best stay-healthy tactics.

How long should you wash your hands to flush away flu and cold viruses?

What water temperature is best for removing germs on your hands?

20 seconds

Hot

15 seconds

Cold

10 seconds

Anything goes

Most women do the deed for about seven seconds, says research, but it takes at least 20 seconds of active handwashing—including the time spent rinsing—to clean off cold and flu germs. And the more often you lather up, the better. One Spanish study found that people who wash their hands the most are more protected against the flu. Pay extra attention to your fingertips and nails (both the surface and underneath); they make the most contact with germy people and places but are frequently missed. Answer: a NOVEMBER 2016

The scorching water temp you’d need for quashing viruses is way too hot for your skin to handle, so don’t worry about which tap you turn: It’s the act of rubbing your hands together, plus the benefit of soap, that helps keep you healthy. Answer: c

Grab that towel! Wet hands transfer viruses more easily than dry.

ALWAYS ASK A HEALTH CARE PROFESSIONAL ABOUT YOUR SPECIFIC MEDICAL NEEDS. THIS INFORMATION IS NOT INDIVIDUAL MEDICAL ADVICE AND MAY NOT BE APPROPRIATE FOR YOU.

A+ Prevention Tips

Compared with soap and water for cleaning your hands, sanitizer is: a

More effective

Less effective

Handwashing wins. It should be your first line of defense, according to the Centers for Disease Control and Prevention (CDC), but you can call in sanitizer for backup. If you do use sanitizer, look for a bottle containing at least 60% alcohol—a concentration that’s best at killing germs. To get the most out of it, pour a puddle into your palms and dip your opposite fingertips into the liquid before spreading it over the rest of your hands. Then rub hands together until all of the sanitizer is absorbed. Answer: b

Cleaning Checklist It’s not just your hands that need attention but also the objects they frequently touch. Grab a disinfecting spray or wipe and focus on these areas, where germs tend to be found most often. Sanitize once a week during cold and flu season, once a day if you have a sick person at home. Doorknobs

Phone

Salt & pepper shakers

Dishwasher handle

Fridge handle

Bathroom faucet Toilet handle

Remote control Family computers & tablets Light switches

! HELLO THERE, SOAP SKIPPERS…

FORGOING SOAP MAKES HANDWASHING POINTLESS, YET 15% OF WOMEN AND 35% OF MEN WASH WITH JUST WATER, SAYS ONE STUDY. KEEP TO-GO SOAP SHEETS IN YOUR PURSE IN CASE A RESTROOM HAS RUN OUT OF THE LIQUID KIND.

A+ Prevention Tips

Tune out that friend who says you don’t need it—the CDC recommends the vaccine for everyone 6 months and older. Read on for a healthy dose of flu shot myth busting.

True or False?

You can get the flu from the flu shot. False. A flu shot can't cause the illness. Vaccines are made with either inactivated flu virus or none at all. Soreness, redness, or swelling— your body’s immune response— should be all you experience, though some people may also have a slight fever and muscle aches (a cakewalk compared with the flu’s state of complete misery).

True or False?

You have to get the flu shot before December or it’s ineffective. False. Sure, it’s best to get vaccinated before flu activity begins to pick up (usually by the end of October). But the CDC says you can get pricked anytime that flu viruses are circulating, which can continue until late May. NOVEMBER 2016

True or False?

Your flu shot may not work as well if you take certain meds. True. Some recent studies found that statins, the widely used cholesterol-lowering drugs, may reduce the effectiveness of the influenza vaccine. But a statin Rx is no reason to skip the shot. (The flu can be especially risky for people with heart trouble.) Get vaccinated, then stay übercommitted to following other flu-fighting strategies such as handwashing.

Psst: Pregnant women can and should get the flu vaccine.

! BOOK A MORNING APPOINTMENT

FLU SHOTS MAY BE MORE EFFECTIVE WHEN GIVEN IN THE A.M. THE BOOST WAS SEEN IN OLDER ADULTS, BUT YOUNGER FOLKS COULD BENEFIT FROM MORNING SHOTS TOO.

I L LU ST R AT I O N S BY M I C H A E L K I R K H A M

FLU VACCINE FACT AND FICTION

True or False?

The flu vaccine is effective against the stomach flu. False. The flu is a respiratory disease and not a stomach or intestinal illness. What many people call the stomach flu (nausea, vomiting, diarrhea, and general blah-ness) is likely caused by another virus, bacteria, or parasite.

True or False?

Your dog can get a flu vaccination too. True. Yep, you can protect Fido against canine influenza, or dog flu, an illness that kenneled and shelter dogs in particular may pick up. Symptoms to look out for in your pup look a lot like what you would come down with—cough, runny nose, and fever. (Luckily, there are no reports of the doggie version of the virus spreading to humans.) Talk to your veterinarian about whether your pet should get the shot. There’s no vaccine for cats, but good news for Whiskers: The virus typically doesn’t cause illness in felines.

Hate Shots? Unfortunately, the nasal-spray flu vaccine isn’t recommended for this year’s flu season, because it wasn’t found to be effective enough during some prior years. Needlephobes might consider the intradermal flu vaccine instead. It uses a much smaller needle than the regular flu vaccine and is injected into the skin instead of the muscle. (Just call ahead first, since it may not be available at some local urgent care or walk-in clinics.)

True or False?

Being vaccinated guarantees you won’t come down with the flu. False. Vaccines aren’t perfect, but they’re the best protection we’ve got. In some years, the shot reduced the risk of flu by 50% to 60%. Remember the last time you had the flu? Not fun. Sign on for any prevention possible.

One study found a 71% reduced rate of hospitalizations for flu-related illness among vaccinated adults. So no excuses—just get it.

DROZTHEGOODLIFE.COM

A+ Prevention Tips

TEST YOUR IMMUNITY STRENGTH A bolstered system gives you a better chance of fighting off flu and cold viruses. Learn habits that will help you stay sneeze-free when everyone else is catching bugs. ?

Which of the following could keep you from getting sick? Drinking red wine

Getting ample sleep

Meditating

Exercising

Red Wine Can it help? Yes. One American Journal of Epidemiology study found that people who drank red wine in moderation throughout the week had a reduced risk of coming down with a cold. But there’s a catch: You can’t save all your drinks for Friday evening. Going overboard in a short space of time— say, having two full glasses of wine at book club—could mess with your body’s response to infection. Measure out a 5-ounce pour in your go-to wine glass so that you To benefit, sip, know what one healthy don’t swill. serving size looks like. NOVEMBER 2016

Taking vitamin C supplements

Sleep Can it help? Definitely. Research found that when exposed to the cold virus, people who sleep six or less hours a night have a greater chance of getting sick than those who snooze seven or more hours.

Exercise

Extra Vitamin C Can it help? Nope. Don’t rely on C—it hasn’t been shown to prevent colds. The supplement may shorten the duration and severity of both flu and cold symptoms very slightly—we’re talking a day or maybe just a few hours— but only if you take the pills regularly throughout the year. (In other words, it won’t help to start popping at the first sign of a sniffle.) And in very high doses, vitamin C supplements may cause diarrhea, nausea, or abdominal cramping—no, thanks!

Meditation Can it help? Om, yeah! People who practiced mindfulness meditation regularly for eight weeks were sick less and missed 76% fewer days of work than their nonmeditating counterparts, according to a University of Wisconsin-Madison study. Researchers say that the stay-healthy boost may be due to a reduction in stress, which can affect immunity. The study’s participants spent between 30 and 45 minutes meditating, but devoting just 10 to 15 minutes could do the trick.

Can it help? Sure thing. Frequent exercise—even outdoors when it’s chilly—may protect you against catching a cold by strengthening your immune system. In an eightweek study, people who did 45 minutes of moderateintensity activity a day, like riding a stationary bicycle or walking briskly, got sick about 30% less than people who remained sedentary. Already feeling under the weather? Experts say it’s safe—and even beneficial— to keep working out if your symptoms are from the neck up (sore throat, runny nose, or headache). But take a rain check on Zumba-ing if you have a fever or body aches. Head to bed instead.

Have a head cold? ItÕs OK to go to Spinning classÑjust pedal at a slower pace than usual.

So You Have a Cold? Which of these wonÕt help you get better? a b c

Eating probiotic yogurt Taking an antibiotic Using zinc lozenges

This is definitely the wrong time for an Rx. Colds are caused by viruses; antibiotics fight bacteria. Instead, dose up on zinc and probiotics. (Look for pills or yogurts containing the strains Lactobacillus and Bifidobacterium.) Both have been shown to help shrink the duration of a cold. Answer: b

PATIENTS ARE

A VIRTUE

WHERE HEALTH IS PRIMARY. Long-term relationships built on trust between patient and doctor are the foundation of good health. That’s why primary care practices treat patients and their families as core members of their health care team. Family doctors are dedicated to treating the whole person and are seen by their patients as partners. We believe every patient should have access to a health care team that understands and respects them.

Learn more about how you can play an active role in your health care at healthisprimary.org. Brought to you by America’s Family Physicians

B E ST FR IENDS A N I M A L

S A N C T U A R Y

Go Fetch Adventure. This is no shelter. This is no roadside diversion. This is Best Friends Animal Sanctuary, a lifesaving haven for hundreds of adoptable animals, nestled in between the sprawling red rocks of Grand Canyon, Bryce Canyon and Zion National Parks. Lengthen your leash and experience for yourself the nature and nurture of the largest sanctuary of its kind in America.

Book your visit now at bestfriends.org/fetch

COFFEE GROUNDS CAN SAVE A LIFE.

MIND YOUR MEDS

Prescription drug abuse kills more teens than heroin and cocaine combined. So if you have expired or unused meds, conceal them in an undesirable place like used coffee grounds, and throw them in the trash. Learn other ways to safely dispose of your meds at drugfree.org

Are

On The Regimen?

WATCH WEEKDAYS

doctoroz.com

YOUR

HEART

THE

INSIDE

STORY The way you manage your day actually changes your heart. See how (and make it stronger).

BY SARI HARRAR

PHOTOGRAPHED BY ARI MICHAELSON

ILLUSTRATIONS BY CLAIRE MCCRACKEN

THE GOOD LIFE REPORT

> > > Your heart handles a lot in a day. Fortunately, it has an assistant—you!

When you know more about what it goes through from morning to night, you can help it stay stronger, healthier, and happier. And keep you that way, too.

Every second of every day, your heart is there for you—it purrs during a good hug, picks up its pace on a power walk, keeps a steady beat when you work, play, and sleep. Can you visualize your body’s critical engine doing all that? Probably not, and that’s a shame, says Nieca Goldberg, M.D., medical director of NYU Langone’s Joan H. Tisch Center for Women’s Health in New York. On a panel last year, Goldberg watched women fire questions at a cosmetic surgeon about wrinkles and cellulite. “I realized that if people could look in the mirror and see inside

their arteries, my job would be a lot easier,” she says. Instead, “out of sight, out of mind” may be a big reason heart disease remains the number one killer of women. So in this report we bring you an exclusive peek inside, a chance to spend 24 hours hanging out with your heart—“that elegant organ that’s been beating your whole life,” Dr. Oz says. You’ll zoom in on a healthminded (but not annoyingly perfect) woman like yourself and see her ticker responding to a day. Ride along, and learn how to protect your amazing heart, tomorrow and always.

[vitals] Average weight

9–11 ounces

a closer look

That’s a little heavier than a large apple.

+ The aorta, the biggest blood vessel in the body, is about as wide as a garden hose.

+ Your heart isn’t bright red! True color: a brownish red with yellowish fatty streaks on it. (Some fat here is normal.)

+ The tinier arteries don’t accumulate plaque the same way large ones do. They still can cause heart attacks, however, by squeezing shut or opening up at the wrong times, especially in women.

Average size

Slightly bigger than your fist Location

Just left of your breastbone Not all the way over on the left, where you were taught to put your hand during the Pledge of Allegiance.

Number of beats per day

100,000 Or about three billion times in your life.

+ Your heart has a built-in electrical system. Nodes—bunches of specialized muscle cells—send out electrical impulses that control the rhythm and speed of your heartbeats.

+ Most common place for clogs: the left anterior descending artery, which supplies blood to large areas of the heart. Blockages can be so deadly that docs call them widow-makers.

Average output

5 quarts of blood are pumped around your system every minute. (In a year, it could fill three Olympic-size pools.)

Before we head into your day, say hello to a few molecules that float around inside you, either helping your heart do its job or getting in the way. How you treat your body determines which players end up with the starring roles in your health. Will the good guys or the bad drive the plot? You have more control than you think. FREE RADICALS

harm LDL and spur plaque buildup.

LDL, the bad

cholesterol, piles up in arteries.

[glossary] / LDL CHOLESTEROL / Think of it as lousy cholesterol. Your body naturally produces this waxy fat—your cell membranes and some of your hormones need it. But eating too much of the wrong things can push production beyond what’s good for you. / HDL CHOLESTEROL / Also known as healthy cholesterol. These little spheres are the arteries’ sanitation workers, picking up LDL in your blood and hauling it off to the liver for disposal. Exercise and eating the right foods help your body make more HDL.

HDL helps

remove LDL.

PLAQUE

accumulates in artery walls. RUPTURES happen when

/ FREE RADICALS / Body stressors like smoking, infections, and pollution create these rogue oxygen molecules, thought to knock into and damage LDL, making it puffy, bloated, and ready to settle down in your artery walls. / PLAQUE / Damaged LDL and other debris turns into gunky, foamy, inflamed plaque. If the plaque pileup ruptures, cells rush in to repair the damage and can form a blood clot, similar to a scab on a cut. When the clot grows, it may become so big that it blocks the artery right there or breaks off, travels around, and seals off another narrowed corridor. (In the brain, that causes a stroke.)

a plaque clump breaks. This can cause clots.

6:30 RISE I A THE ALARM DAY IN GOES OFF & YOU STRETCH. THE LIFE ARTERIES OF YOUR SAY AAH. HEART A.M.

inside story

n the two hours or so before sunrise, hormones tell your nervous system to boost your heart rate (it could go from an overnight low of about 65 beats per minute to the high 70s or more by midmorning) and push up your blood pressure by about 15 points. Don’t worry—that’s normal. Your heart’s doing you a favor by revving up your body for the day, and a wake-up stretch helps that prep. Stretching regularly increases your arteries’ flexibility by about 20%, possi-

/ HIGH BLOOD PRESSURE / A whole host of things can drive up blood pressure, including hormones, stress, diet, and lack of exercise. No matter what the cause, high blood pressure is like sandblasting on delicate artery walls. It leaves little scars that become inviting homes for plaque and inflammation. Plus, your heart has to put out extra effort to manage high pressure, which can weaken the organ over time. / INFLAMMATION / Once LDL cholesterol burrows into artery walls, your immune system perks up to deal with the intruders. All sorts of inflammatory compounds rush in (their numbers boosted by a junky diet or the presence of belly fat), increasing the size of the gunky deposit. Too much inflammation can make plaque rupture.

bly by increasing the elastin in their walls. This lets arteries move in and out more easily, depending on what you’re experiencing. (See someone you love? Open sesame. Get scared? Constrict). Taking the kinks out of your muscles may also activate the soothing side of your nervous system—which, like your body’s inner yoga instructor, also encourages arteries to relax. The serene result: In one study of 28 women, eight weeks of stretching reduced blood pressure by four to seven points.

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

First, Meet Your Heart’s Friends and Enemies

THE GOOD LIFE REPORT

7:00 A.M.

FUEL

BREAKFAST IS OATMEAL, BERRIES, AND COFFEE. inside story

IT’S AN AWESOME ARTERY CLEANSE.

good breakfast sends a microscopic crew of specialists into your bloodstream and digestive system, where they combat plaque buildup and keep blood pressure down. Lots of breakfasts are heart-healthy, but this one helps on three fronts:

Coffee really helps your heart, but tea—especially the green kind— is ticker-friendly too.

> > > Oats are stocked with fiber— specifically, the soluble type that can actually help lower “lousy” LDL cholesterol levels. (See how, illustrated below.)

P R E V I O U S S P R E A D : LO N D O N FO G C OAT. TO RY B U R C H B L A Z E R . TA R G E T B AG , WA L L E T, A N D S K I RT. W H O W H AT W H E R E FO R TA R G E T TO P

> > > Fruit keeps blood pressure healthy, thanks to its potassium and other plant compounds. Your heart likes the soluble fiber, too. Keep your fruit bowl stocked all day. Research shows that at least four servings of fruit a day cut fatal heart attack by more than 30%. > > > Coffee gives you a splash of potassium and adds magnesium, another blood-pressurecontrolling mineral. Try sprinkling on some cinnamon; the spice helps relax arteries, as well. Pouring whole, 1%, or 2% milk in your joe—surprise—doesn’t hurt your heart. In fact, people who use fat-free dairy products tend to eat more calories from other things, especially refined carbs, says cardiologist and nutrition expert Dariush Mozaffarian, M.D., dean of the Tufts Friedman School of Nutrition Science & Policy at Tufts University.

Heart Doctors’ Favorite Busy-Day Breakfasts

a closer look

Clean start

> > > Soluble fiber, found in oats and fruit, handcuffs itself to bad cholesterol in your intestines and escorts it right out of your system. Other foods high in this helpful fiber: barley, Brussels sprouts, bulgur wheat, parsnips, most fruit (especially pears and plums), and winter squash (pumpkin and acorn squash are A+ sources). L D L attaches to fiber in your intestines.

Not feeling oatmeal? Docs also love these options with healthy fats and protein. (Just get fruit and fiber later in the day.)

pita. I eat it “ whole-grain on the way to my office.” “Mashed avocado in a

—Cardiologist Suzanne Steinbaum, D.O., New York

topped with “ “Yogurt nuts and raisins and

a small orange juice.”

Th i s way out.

F I B E R escorts

LDL to the exit.

—Cardiologist Dariush Mozaffarian, M.D., Boston

soy milk, yogurt, “ with or just water. Plus coffee.” “A protein shake made

—Exercise and heart expert Micah Zuhl, Ph.D., Mount Pleasant, MI

DROZTHEGOODLIFE.COM

10:30 A.M.

STRESS

12:30 P.M.

LUNCH

“YIKES, I WAS SUPPOSED TO BE WHERE?!?!”

OOPS. YOU HAD A FAST-FOOD MEAL, PLUS A SHAKE.

inside story

YOUR VESSELS TENSE UP.

near miss like forgetting a meeting or a carpool pickup throws everything off. Not every little stress zing will tank your health, but chronic stress can lead to overeating, skipping exercise, too heavy drinking, and even depression. All of these are bad for your heart. At a cellular level, the scurry and panic switches on your body’s ancient fight-orflight response. Stress hormones, including cortisol, flood your bloodstream and constrict your arteries, driving pressure up. As the blood rushes through, substances in it scrape little pock marks into artery walls. These give LDL easy niches to hide in. Stress hormones also increase inflammation and make blood more apt to clot; both problems can eventually lead to heart attacks. And especially in women, stress can trigger spasms in tinier arteries, harming the heart. But that amazing engine can recover. Taking steps to reduce stress lowered the risk of heart attack 48% in one 2012 study. Of course, “you can’t totally avoid stress,” says Suzanne Steinbaum, D.O., director of women’s heart health at Lenox Hill Hospital’s Heart and Vascular Institute in New York. “So I tell my patients they need a tool to stimulate the calming side of their nervous system.” Meditation helps, and the solutions at right give your heart a break too. NOVEMBER 2016

YOUR HEART HAS TO WORK HARDER.

No-stress ways to de-stress > Spend three minutes noticing everything. Use all five senses to pay attention to what’s happening around you. This stops you from ruminating on the past or worrying about the future—two key ingredients in stress. > Think of five people who make you happy. They could be anyone from your partner to that enthusiastic lady at Zumba. A Cornell University study showed that people had healthier responses on a stress test when they thought about a favorite person. > Breathe it out. Deep breathing can alter nerve traffic between brain and heart, easing stress, says C. Noel Bairey Merz, M.D., director of the Barbra Streisand Women’s Heart Center at Cedars-Sinai Heart Institute. > Tell yourself that your body is working for you. It could be as simple as using the sentence “Stress is just my body helping me get out of a tight spot.” In one Harvard study, people who repeated a similar phrase before a tensioninducing task had more relaxed vessels than those who weren’t taught to use a calming mantra.

uess what the big problem is here? All those refined carbs, meaning the white-bread bun and the sugar in the shake. In fact, researchers now suggest that those blood sugar–boosting food felons may be a bigger threat to your heart and arteries than saturated fat. They can make your blood sticky and prone to forming clots, and that’s not all. Simple carbs also: > > > Stoke inflammation. Extra calories, sugar, and salt can quickly increase the army of compounds that feed inflammation. At the same time, most fastfood meals are low on goodies that soothe inflammation, like fruits, veggies, and omega-3 fats. > > > Pile on belly fat. That’s especially dangerous stuff, because these fat cells pump chemicals into your bloodstream that rev up inflammation, says Steinbaum. “They damage the whisper-thin linings of arteries and get into plaque, making it more likely to rupture and lead to heart attacks,” she explains. Surprise: You can have belly fat even if you’re not overweight, thanks to poor food choices, lack of exercise, and stress. In other words, bad habits show up on the inside even if you look fine from the outside. > > > Open the door to diabetes, especially as you hit menopause. D i a b e te s d a m a ge s ve s s e l s and throws off your bad/good cholesterol ratio.

THE GOOD LIFE REPORT

Healthy brown-bag lunches that take just five minutes:

Unhealthy food does its dirtiest work over time, but even a single meal can affect blood pressure.

a closer look

Lunch can be trouble

> > > Extra calories from lunch end up as fat on your body. While the subcutaneous type might not be pretty, the deep, visceral stuff is downright nasty. It wraps around your organs, and instead of just sitting there it gets inflammation going. > > > Sugar and refined carbs from your “oops” lunch load blood with even more inflammatory bad guys, which sneak through nicks in the lining of artery walls and add to the plaque pileup.

[in your belly]

[in your arteries]

VISCERAL FAT wraps around organs and boosts inflammation.

Lunch and belly fat create particles that cause INFLAMMATION.

RED BLOOD CELLS are

healthy residents in your blood. SUBCUTANEOUS FAT

The kind you can pinch is less dangerous.

Inflammatory compounds help build PLAQUE.

1 Loaded sweet potato. Use a fork to poke holes in a sweet potato, then zap it in the microwave. While it’s cooking, rinse off canned black beans. Cut open the potato, stuff it with fresh spinach, and spoon on the beans, recommends chef and food blogger Lauren Unger. Top with yogurt, salsa, chili powder, cumin, or hot sauce. 2 No-fuss power salad. Top baby spinach with drained canned lentils (stir in Dijon mustard for a little kick) and canned salmon. Douse it all with lemon juice. 3 Un-boring yogurt. Load up half a cantaloupe with a big scoop of plain 2% Greek yogurt and a handful of pumpkin seeds. Drizzle with honey or maple syrup. 4 Emergency, piece-ittogether, non-sad lunch. Stuck with grub from a gas station or a drug store? What to do: > Try to grab something fresh. There might be a basket of bananas at checkout or carrot sticks in the refrigerator. > Find your protein. Nuts will probably be your best friend here—but you might luck out with yogurt, hard-boiled eggs, or even canned tuna. > Add a whole grain. Good ol’ popcorn can work, as long as there are only a few ingredients.

DROZTHEGOODLIFE.COM

2:00 P.M.

FOCUS

YOU SIT DOWN AND FIRE UP YOUR DEVICES. inside story

A BREAK FOR YOUR HEART? NOT REALLY.

e know you’ve got emails, memos, and possibly a new level of Candy Crush to conquer, but please don’t plant your butt for long. When you sit for a while, muscle cells go into “sleep mode.” They burn far less blood sugar and fat, which leads to increases in weight and blood pressure, and that bothers your heart more than you’d expect: Research suggests that years of sitting for at least four hours a day could double the risk for fatal heart disease. Help your heart bounce back: A new British study found that an hour of moderate exercise a day, like a brisk walk, could erase some of sitting’s health risks. And little breaks every hour or so can help reduce inflammation and keep your waistline trim, says Micah Zuhl, Ph.D., an assistant professor of exercise science at Central Michigan University. Try making some sit-less rules for yourself. Fill your water bottle just halfway so you’ll make more trips for refills. Or stand up every time you text someone.

3:00 P.M.

SNACK

MUNCH TIME! ALMOND BUTTER ON AN APPLE. inside story

A REBALANCING ACT FOR YOUR BLOODSTREAM.

rue, there’s fat in that almond butter, but not the kind you need to fear. Unsaturated fats (polyunsaturated and monounsaturated) are heart-friendly. “These are great for raising healthy HDL,” says Mozaffarian. Research shows that good fats have also been found to knock down LDL, reduce triglycerides (little packets of fats in your blood that carry the fat you eat into storage), and even help lower blood pressure. Research goes back and forth over whether polyunsaturated fats (oils from fish are in this category) or monounsaturated fats (avocados, many nuts, and seeds) are better for your heart. But the fact is, many oils contain both, so it’s not really an either/or decision, and there’s no need to make yourself crazy splitting hairs about the ratio of polys to monos

More good-fat snacks your heart loves • Olive toss. Mix 10 jumbo ones with a handful of grape tomatoes. • Hummus with veggies. Sprinkle smoked paprika on top of the dip and scoop it up with any vegetables you can find. • Homemade sweet potato chips. Slice them thin, toss with olive oil, and roast. • Avocado dip. Mash half an avocado and eat it with red pepper strips. • PB throwback. Smear peanut butter onto a banana or celery sticks.

in a snack. Just stay away from trans fats, and keep saturated ones like those in cheese and butter to about 5% of your daily fat total. (That’s about 11 grams if you eat 2,000 calories a day.) Nuts and seeds are the ultimate good-fat snack: Four servings a week can cut heart disease risk by 22%. (Find a whole bunch of nutty eating ideas starting on page 100.) But there are plenty of other ways—see a few above—to get these healthy fats into your afternoon pick-me-up. Bonus: They keep your appetite in check.

YOU COULD WIN A HEART-HEALTHY SPA VACATION!

One winner will receive a four-night, love-your-heart stay at the Golden Door in San Marcos, CA, and $1,000 in travel money (a $7,000 prize package), complete with nutrition and cooking classes, personal training sessions, spa treatments, mindfulness courses, and so much more! Go to drozthegoodlife.com/goldendoor to enter. Turn to page 122 for more details. NOVEMBER 2016

THE GOOD LIFE REPORT

5:30 P.M.

MOVE

YOU HOP ON THE TREADMILL. inside story

YOUR ENGINE GETS MORE EFFICIENT.

A S I C S V I S O R . Z E L L A TO P A N D L E G G I N G S . N I K E S N E A K E R S

our body responds to aerobic exercise the way a dog reacts when he sees the leash. Yes, please! Every workout serves up at least five major heart benefits: 1 Your arteries relax. As you begin to exercise, blood pressure rises to feed more oxygen to the working muscles. But then an amazing thing happens. Your tiniest arteries get less rigid and expand between heartbeats, so more blood and oxygen can get through. That’s why the stress of exercise is good for your cardiovascular system—unlike mental stress, which tightens up the same arteries. For hours afterward, arteries stay relaxed, helping to control your blood pressure, says Zuhl. 2 Your heart muscle gets buff, so it’s more efficient. It’s like you’ve traded your V-6 engine for a V-8. 3 HDL goes up. Exercise is a great way to increase this cholesterol, Zuhl says, which helps clear out that “lousy” LDL. 4 Belly fat melts. That solves a lot of problems beyond buttoning your pants. A waist measuring 35 inches or more could double your risk for a fatal heart attack, but exercise takes aim at belly fat. Even shedding 5% to 10% of your weight (8 to 17 pounds if you weigh 170) could help. 5 You’re less on edge. Activity boosts levels of feel-good brain chemicals and may reduce stress-related cortisol.

How hard do you have to go? Your heart likes a steady pace as much as it does trendy, heart-pounding intervals.

Fit It In

a closer look

An inner tune-up > > > Don’t forget that your heart is a muscle, and exercising turns it into a stronger pump that moves more blood and oxygen around with less effort. Meanwhile, physical activity helps arteries do some housekeeping. It’s one of the few ways to raise helpful HDL levels. These molecules grab “lousy” LDL and escort it to the liver, so your body can get rid of it. The result: less LDL floating around in your system, loading up artery walls.

[stronger heart]

Even a 10-minute walk, done three times a day, can keep your heart healthy.

[cleaner vessels] Exercise upgrades

BLOOD FLOW.

HDL levels go up when you exercise.

HDL drops LDL in the LIVER.

L D L The “lousy”

stuff gets picked up by HDL.

DROZTHEGOODLIFE.COM

THE SURPRISING HEART HEALTHY OIL:

Plant Sterols are plant-based micronutrients that reduce the absorption of cholesterol in the gut, blocking bad cholesterol (LDL) from entering the blood stream.1 Found in... fruits, vegetables, cereals, legumes, and corn oil

PACKED WITH GOOD FATS Over a quarter of your diet should be made up of unsaturated fats (Ògood fatsÓ), because your liver produces excess cholesterol when you eat more saturated and trans fats (“bad fats”). Heart-healthy polyunsaturated fats help reduce cholesterol levels in your blood.

BLACK BEANS High in fiber, Vitamins B1 & B6, and minerals, including calcium and iron6

TRY...

avocados, fatty fishes, nuts and corn oil

WHOLE GRAINS Packed with dietary fiber that may help reduce LDL cholesterol levels7

Nearly 5x the amount of polyunsaturated fats compared to olive oil 2

4x more cholesterol-blocking plant sterols than olive oil, 3x as many as vegetable oil and nearly 1.5x more than canola oil 3 CORN OIL

Lets the flavors of your food shine through in salad dressings, marinades, and more!

A high smoke point makes it all-purpose, great for grilling, sautŽing and even baking

Contains plant sterols that can help reduce the absorption of cholesterol in the gut1

Helps lower cholesterol and reduce the risk of heart disease 4,5 DARK CHOCOLATE Flavanols in cocoa can help lower blood pressure8

presented by

For more information on how to stay heart-healthy with corn oil, visit Mazola.com

USDA and USDHHS 2010; FDA 2000, 2010; Wu et al. 2009; Demonty et al. 2008, Ellegard et al. 2008; Mensink et al. 2010. 2USDA National Nutrient Database SR-28, 2016. 3Based on analysis of corn oil and 2016 USDA comparison of other cooking oils: Corn oil has plant sterols content of 135.6 mg/serving vs 30.0 mg/serving for olive oil, 40.8 mg/serving for Vegetable Oil, and 93.9 mg/serving for Canola oil. 4Maki KC, Lawless AL, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra-virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc. 5 USDHHS and USDA 2015 – 2020 Dietary Guidelines for Americans. 6Patel, S., M.D. The Chopra Center. Available at www.chopra.com/ccl/5-ways-beans-boost-your-heart-health. 7U.S. Department of Agriculture. Choose My Plate. Available at www.choosemyplate.gov/grains. 8Cleveland Clinic. Available at my.clevelandclinic.org/services/heart/prevention/nutrition/food-choices/benefits-of-chocolate.

LEARN THESE FOODS BY HEART

CORN OIL

MAZOL A¨ CORN OIL HELPS LOWER CHOLESTEROL MORE THAN EXTRA VIRGIN OLIVE OIL.*

CORN OIL

CANOLA OIL

VEGETABLE OIL

OLIVE OIL

MORE CHOLESTEROL-BLOCKING

PLANT STEROLS THAN OLIVE OIL**

EASY CHICKEN CUTLETS WITH LEMON GARLIC SAUCE Learn more about plant sterols and heart health at Mazola.com *Maki KC, Lawless Al, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc. **Based on analysis of corn oil and 2016 USDA comparison of other cooking oils: Corn Oil has plant sterols content of 135.6 mg/serving vs. 30.0 mg/serving for Olive Oil, 40.8 mg/serving for Vegetable Oil, and 93.9 mg/serving for Canola Oil. Corn oil is a cholesterol free food that contains 14 g of total fat per serving. See nutrition information on package for fat and saturated fat content. Very limited and preliminary scientific evidence suggests that eating about 1 tbsp (16 g) of corn oil daily may reduce the risk of heart disease due to the unsaturated fat content in corn oil. FDA concludes there is little scientific evidence supporting this claim. To achieve this possible benefit, corn oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product contains 14 g of corn oil. For more information visit Mazola.com. ©2016 ACH Food Companies, Inc.

THE GOOD LIFE REPORT

7:00 P.M.

MEET + EAT

YOUR DINNER CHEAT SHEET

FRIENDS OR FAMILY SHARE YOUR HEALTHY, DELISH MEAL. inside story

A SOOTHING BLANKET FOR A STRESSED-OUT HEART.

hat’s just as nourishing as a plate that follows the classic hearthealthy formula (see “Your Dinner Cheat Sheet,” at right)? Sitting down at the table with people you love. Close connections keep blood pressure from spiking when you’re tense. (On the flip side, people who feel isolated tend to have higher blood pressure and a nearly 30% increased risk of heart disease.) If you’re dining alone, try to call, Skype, or FaceTime a friend before, during, or after dinner. It’s even better if you virtually check in on someone who’s been having a rough time: One Johns Hopkins study found that giving support had bigger heart benefits than receiving it. “The heart is the most poetic organ for a reason,” says Dr. Oz. “It reminds us how influenced we are by each other. Sure, to protect it, you have to love yourself, but studies highlight that loving others is an even better tactic to keep it beating.”

Heading to the Supermarket? The grocery store is an easy place to satisfy your heart’s desires. Follow Dr. Oz’s rules to keep your heart (and you) in top form: 1 Look for ingredients in their most whole, pure state. You already know how to find healthier versions of foods, like opting for 100% whole wheat bread over white or apples over apple juice. That’s great—but the next time you’re at the store, take it a step further. Instead of choosing the healthiest refined carb or smartest jar of jam, go for something that hasn’t been processed at all. You’ll end up with cherry tomatoes instead of sugary tomato sauce, chicken breasts in place of salty deli meat, dark chocolate rather than a candy bar that serves up sugar and little else. When you have a tasty stir-fry rice bowl to look forward to, you won’t miss that dull turkey sandwich one bit. 2 Go beyond potatoes. Now, spuds aren’t the nutritional villains they’re often portrayed to be. They have plenty going for them, including vitamin C, iron, and other

NOVEMBER 2016

nutrients. That said, they definitely shouldn’t be the only vegetable you eat, as they are for many Americans. Here’s an Rx: For every potato that you buy, add a similar-size amount of nonstarchy vegetables to your cart. One potato? Add one baby eggplant. Two potatoes? Two cucumbers. Three potatoes? A nice, big bunch of broccoli. You get the picture. 3 Shop the rainbow. Make sure to have at least two different colors of fruits and veggies on your plate at each meal. That might mean red peppers and spinach in an omelet, blueberries and raspberries on yogurt, and a Technicolor veggie party in your salads. It’s the best way to make sure that you’re getting a range of goodfor-your-ticker nutrients.

Heart-healthy dinners can follow an easy formula without making your taste buds (or dinner companions) yawn. Try what Liz Josefsberg— she was Jennifer Hudson’s weight loss coach—does in her own house. She keeps the same basic ingredients around all the time—batches of vegetables, grains like quinoa or brown rice, and lean proteins. Says Josefsberg, “Each evening, I just add different sauces and spices. My family thinks I’m the most versatile cook ever, but it’s really the same basics with different flavorings.” Try it yourself:

PROTEIN

+ GRAIN

+ VEGETABLE

+ Make it Chinese. Stir-fry the usuals with soy sauce or oyster sauce. Finish with sesame oil for extra oomph. + Turn it Tex-Mex. Add beans and salsa to the veggies and protein. Top with tomatoes, sprinkle with shredded cheese, and serve over brown rice, bowl-style.

+ Give it an Italian spin. Spoon the building blocks—protein, veggies—over whole wheat pasta and top with tomato sauce.

I Sugar Free

Zero Calories

The American Heart Association recommends no more than 24 grams/100 calories of added sugar for women and 36 grams/150 calories for men daily*

SweetLeaf® Stevia Sweetener & Organic Stevia Sweetener No artiﬁcial ingredients Zero carbs Zero calories Tastes great in coffee or sprinkled on fruit or cereal

SweetLeaf® Liquid Stevia Sweet Drops™ Zero calories or carbs 17 delicious flavors No artificial ingredients Non-glycemic response Adds sweetness & flavor to food & beverages

WINNING 26 AWARDS FOR TASTE AND INNOVATION *Source: American Heart Association website, July 2016.

BUY: www.ShopSweetLeaf.com, health food & grocery stores, or online retailers

www.SweetLeaf.com

Paging Dr. Oz

The good doc tackles some of your nagging heart questions.

Q How bad is salt, really? like turning in with a good book, helps your whole body slow down.

11:00 P.M.

SLEEP

YOU SNUGGLE IN FOR THE NIGHT. inside story

A SIGH OF RELIEF FOR YOUR WHOLE SYSTEM.

ights-out at a reasonable time guarantees you at least seven hours of rest. “Your heart rate and blood pressure dip by 10 to 20 points overnight, giving your cardiovascular system a muchneeded break,” says Steinbaum. Try not to go below six hours, though. Less than that on a regular basis doubles heart attack risk, possibly because sleep loss can make you gain belly fat. To get all the heart downtime you need, you have to stop believing you can cheat on sleep. “It’s like fuel for your body,” says Steinbaum. What helps her turn in on time, despite her overloaded schedule? “I think of sleep as what I need to do to be great the next day,” she says. NOVEMBER 2016

Each evening, spend a few minutes priming your body for rest. You know you should avoid caffeine, exercise, screens, and other stimulators right before bed. But it’s equally important to do something that signals to your mind and body “It’s time to go to bed now.” Just as, say, a shower and coffee gets your cylinders firing in the morning, it’s good to have a ritual that cues up your “rest and recover” system so you can doze off. Jotting down a few things you’re grateful for can deliver that cue. So could a good guided meditation podcast. No day is going to be perfect; the point is to shoot for mostly good choices. Your heart does so much to keep up with you— it only makes sense to show some love in return. Now you know how.

OZ SAYS Most people don’t have to track every single milligram of sodium. If you fill up on produce, whole grains, and good fats, you’ll naturally keep it in control, because more than 75% of the salt in the American diet comes from processed foods like deli meats and breads. If you already have high blood pressure, you could be among the one in four who are salt sensitive. To find out, check your pressure, dramatically cut back on sodium for a couple of weeks, then recheck. If it’s lower, keep closer tabs on your salt intake.

Q If sugar is bad for your

heart, why is chocolate good? OZ SAYS Because there’s so much healthy stuff in it, despite the sweetener. Dark chocolate with a high cacao content (aim for more than 70%) delivers plant compounds that keep arteries relaxed and discourage plaque buildup. The benefits outweigh the sugar if you stick to an ounce a day—about a 1-square-inch piece.

Q You say people should

“know their numbers.” Why? OZ SAYS Being aware of your cholesterol, blood pressure, triglyceride, and blood sugar scores helps you “own” your heart health. You’ll be more motivated to make heart-smart choices. If you’re trying to lower high numbers, keeping track lets you see whether your efforts are working, and if you’re A-OK, it can help you spot early trends. More than half of Americans with high blood pressure don’t know it, and 71% aren’t aware of their LDL number, either. Let’s get educated, together.

R A L P H L AU R E N N I G H T S H I RT

An every-night prompt,

yeast Party? when yeast decides to throw a soiree in your panties. . . invite super 8. Yeast doesnÕt belong in your panties. But life happens and things Òdown thereÓ can get a little off balance. We all know that too many yeastie beasties can be a real pain in the ÒVÓÉthe itching, the burningÉyou get the picture. This is where Super 8 Probiotic comes inÉweÕre talking 8 strains of probiotic goodness and 42 billion cells of yeast-balancing genius. Those yeastie beasties donÕt stand a chance when you invite Super 8. Healthy yeast balance girlfriends, now thatÕs something worth celebrating. WWW.FLORAHEALTH.COM

Locate a store near you.

FIND SUPER 8 AT: and other natural food stores.

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

ANALYZING SKIN

LIFT HERE TO LEARN MORE

You Won’t Believe

YOUR EYES

THE NEWEST WEAPON IN THE FIGHT AGAINST WRINKLES IS...A SELFIE! Olay Skin Advisor is a web-based skin analytics tool and advisor. Rooted in a deep learning algorithm, Skin Advisor has learned what a woman’s face looks like at any age to an exceptionally precise level. Based on your preferences, Skin Advisor delivers the most precise and personalized experience and regimen available. Now, let’s meet the brains behind the beauty. PRESENTED BY

TRUE BEAUTY

November

OZ NEWS: BEAUTY

Our picks

Bite Beauty the Multistick in Lotus ($24, Sephora) is a subtle dusty pink for lips and cheeks.

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

As a lip tint or blush, the warm ruby of Pixi Beauty MultiBalm in Soft Strawberry ($12, Target) flatters dark skin tones.

Swipe the light side of the Wander Beauty On-the-Glow Bronzer and Illuminator in Capri ($45, wanderbeauty .com) across cheekbones and the dark one along temples and under your jawline.

Turn for More

5 THINGS WE JUST LEARNED

1 quick fix

Look Better with Less Makeup Instead of rummaging through your bathroom drawer for compacts, brushes, and tubes, do practically everything with just one nifty product. Sounds good, right? New multisticks add glowy, natural color to lips and cheeks, and even double as eye shadow. The rosy shades are great stand-ins for blush and lipstick; bronze and champagne hues highlight cheekbones, contour, and look so pretty smudged onto your lids.

Healthy Updates for Your Face, Hair & Body PHOTOGRAPHED BY STUART TYSON

DROZTHEGOODLIFE.COM

AGING HOT SPOTS

There are 5 key areas of your face that really show age. Unfortunately, your eyes are two of them. But now, you can laugh, cry, even raise a brow, without leaving telltale signs behind.

FOREHEAD Blame your brows! Raising them. Furrowing them. Years of expressing yourself can leave deep lines.

CROW’S FEET

UNDER EYE The skin here is thinner than the rest of the face. Products with peptides and vitamins renew skin’s surface over time and can reduce puffiness when massaged into skin.

There are fewer oil glands around your eyes so wrinkles are likely to appear here earlier. Products speciallyformulated for this area can zap laugh lines.

CHEEKS Skin collagen breaks down as we age, leaving cheeks vulnerable to sagging.

4 MOUTH

TRY Olay Eyes Ultimate Eye Cream for wrinkles, puffy eyes, and dark circles

This 3-in-1 decircler, dewrinkler and depuffer instantly reduces the appearance of ﬁne lines and wrinkles. Formulated with colorcorrecting technology that matches all skin tones.

Lips have less melanin so they are more susceptible to sun damage.

TRY Olay Eyes Pro Retinol Eye Treatment for wrinkles

Decrease the appearance of crow’s feet and deep-set wrinkles with this potent formula. Pro-Retinol helps increase the rate of surface cell turnover to smooth and help fortify skin’s natural moisture barrier.

EYES THAT WON’T SHOW YOUR AGE NEW Olay Eyes. A collection to fight the look of every eye concern: Brighten, Depuff, Lift, Smooth, or Ultimately, all of it. #AGELESS

Beauty Schooled SCIENTIST’S SECRETS

MY INTEREST IN SKIN STARTED WHEN I DID RESEARCH IN A LAB THAT GREW SKIN FOR BURN VICTIMS.

younger looking eyes JUST A CLICK AWAY SHANNON WEITZ

Senior Scientist at Procter & Gamble Shannon is a biochemist with an expertise in the consumer perception of aging. She has developed innovations for some of your favorite brands: Olay, Secret, Gillette Venus and now, Olay Skin Advisor. Shannon is currently responsible for the holistic design of products and technologies for Olay skin care.

Are some areas more difficult than others when it comes to aging? Why science? I’m curious by nature and get a thrill out of data– a natural ﬁt with a career in science. Biochemistry let me apply math/chemistry to the human body.

How do you hope women will beneﬁt from your work? No more beauty product graveyard! For years, I’ve heard women anguish about ﬁnding the right skin care. I want everyone to be able to get products they love that give the results they want. Skin Advisor is my revolutionary solution.

What is the new Skin Advisor tool?

The skin around your eyes is diﬀerent than the rest of your face. It requires extra attention and formulas designed to treat eye issues–puﬃness, dark circles, sagging, crow’s feet.

There is so much skin and product knowledge in my brain. We wanted all women to have access to it. Thus, Olay Skin Advisor was born.

That’s why we created the Olay Eyes Collection, with unique ingredients and formulas meant to treat the delicate skin in the eye area.

We partnered with leading deep learning PhDs to design a tool with unrivaled understanding of skin science. The Skin Advisor algorithm knows how skin should evolve at every age. Skin Advisor pinpoints which of the 5 aging hot spots and challenges are most impacting your skin’s real age.

I love Olay Pro-Retinol Eye Treatment. I use it every evening after cleansing.

Just upload a selﬁe to ﬁnd the perfect regimen for your individual needs.

UPLOAD YOUR PHOTO TO skinadvisor.olay.com TO LEARN MORE ABOUT YOUR SKIN

TRUE SCIENCE: OLAY SKIN ADVISOR Skin Advisor’s breakthrough technology compares your selﬁe to photos of tens of thousands of women from around the world in seconds–evaluating at a million pixel level. Your preferences, from scent to skin feel to number of steps, help Skin Advisor recommend a regimen that works and that you’ll LOVE!

OZ NEWS

1 Tbsp rosemary leaves

The key to a youngerlooking you: SPF, always.

1 Tbsp spearmint leaves

zest of 1 lemon

Don’t Let Driving Age You

D I Y P E R F U M E : J E F F H A R R I S / ST U D I O D. P R O P ST Y L I N G BY M E G U M I E M OTO AT A N D E R S O N H O P K I N S . I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N . P R O D U C T S : ST UA RT T Y S O N / ST U D I O D. P R O P ST Y L I N G BY S A R A H G U I D O - L A A K S O AT H A L L E Y R E S O U R C E S . WO M A N : B E N J A M I N K AU F M A N N / T R U N K A R C H I V E

zest of 1 orange

½ cup rose

water

¼ cup ethyl alcohol (find it

at drugstores)

natural notes

DIY A QUEEN’S FRAGRANCE

They say the first alcohol-based perfume was concocted for Queen Elisabeth of Hungary in the 14th century, according to Amelia Ruiz’s folksy and fun new book, The Complete Guide to Natural Homemade Beauty Products & Treatments. Create the bright, herbal scent for yourself: Blend the above ingredients in a bowl, cover, let it sit for two weeks, and strain into a glass spritz bottle. It will keep in a cool, dark place for up to two months.

Your car can offer only iffy protection against sun damage that causes wrinkles, found a recent small study in JAMA Ophthalmology. On average, the tested windshields blocked 96% of the sun’s aging rays, but the driver’s side windows (crow’sfeet central!) knocked out just 71%. Prevent little lines on the go by using sunscreen every morning, and keep an extra tube in your glove box for touch-ups.

Better Brows in Seconds With one swipe, the new brow gels fill in patchy areas while locking unruly hairs in place. (No drawn-on look here.) They dry quickly and stay put the whole day. Our favorites: Benefit Gimme Brow Volumizing Eyebrow Gel ($24, benefitcosmetics.com) and Lancôme Sourcils Gel ($24, lancome-usa.com).

Radiant skin, right now!

Comes with an extra highlighter.

love this

Wake Up Your Skin!

Want an instantly healthy glow? Then you need a “glowtion.” These clever moisturizers hydrate with ingredients like shea butter and hyaluronic acid, and brighten with light-reflecting pigments like mica. Our picks: Tata Harper Illuminating Moisturizer ($85, tataharperskincare.com), GlamGlow Glowstarter Mega Illuminating Moisturizer ($49, Sephora), and The Estée Edit Beam Team Hydrate + Glow ($42, Sephora).

DROZTHEGOODLIFE.COM

OK NEW LO SOON!

COMING

Persistent dry skin? Dive into deep moisture AmLactin¨ Alpha Hydroxy Therapy contains more than 3x the concentration of lactic acid*, a powerful AHA, compared to other top selling therapeutic moisturizers. Our powerful formulas deeply moisturize and boost the skinÕs natural renewal process through gentle exfoliation.

Reveal softer, smoother skin with AmLactin¨. Save $3 now. AmLactin.com *Data on file. IRI 52W ending 3-20-16. Sunburn Alert: This product contains an alpha-hydroxy acid (AHA) that may increase your skin’s sensitivity to sunburn. Be sun smart: Use sunscreen, wear protective clothing, and limit sun exposure while using this product and for a week afterward. © 2016 Upsher-Smith Laboratories, Inc., Maple Grove, MN 55369 111400.01

True Beauty SKIN 101

Exfoliate once or twice a week; see beautiful results in the mirror.

Skin Care: Don’t Skip This Step!

If you want to look smoother, brighter, and younger, you gotta exfoliate. Find out exactly how, because every face needs some slough love. BY M E G A N D E E M

I L L U S T R AT I O N S BY G R AC I A L A M

DROZTHEGOODLIFE.COM

True Beauty SKIN 101

York. Also important: Jojoba is environmentally safe, unlike plastic microbeads, many of which have trickled into waterways and ended up in fish and, later, us. (The government has banned the use of these beads in scrubs, starting the middle of next year.) HOW DO I ACTUALLY DO IT? Buff gently—don’t sand yourself down. Using light pressure, work your scrub over wet skin in circular motions, avoiding the eyes and any other sensitive areas. “It shouldn’t be painful, and you shouldn’t end up red or puffy,” Waldorf says. “Scrub for two minutes, max. One minute is enough for most people.”

Scrub with tiny, smooth jojoba beads, from the jojoba shrub plant. Gentle, but they still get the job done.

What do nearly all glowy-skinned women have in common? They exfoliate. Yes, whisking away dead cells can give you a lit-fromwithin look without dermatologist help or an Instagram filter. It becomes even more important when you hit your thirties and forties. “Around that time, skin’s natural exfoliation slows down and cells tend to stick together more,” says Tina Alster, M.D., a clinical professor of dermatology at Georgetown University Medical Center in Washington, D.C. Sloughing off those clumps makes for a more even, light-reflecting surface. So use this exfoliation primer, starting with two methods: mechanical and chemical.

Mechanical exfoliators That’s the technical name for anything that rubs across your skin’s surface and banishes dead cells—a cleansing brush, a scrub, or just an ordinary washcloth. All of these give you fast results by getting rid of cells that are already loose and ready to fall off. (They’re possibly less irritating than chemicals—more on this later.) NOVEMBER 2016

SO MANY SCRUBS! WHICH DO I USE? Look for a scrub that has small, smooth, beads with no ragged sides, such as jojoba. Earthy ingredients like apricot pit particles can be jagged and rough, causing little microtears on the skin’s surface. “These tiny scratches can trigger acne by letting bacteria in and causing inflammation,” says Heidi Waldorf, M.D., an associate clinical professor of dermatology at the Icahn School of Medicine at Mount Sinai in New

DO THOSE BEAUTY BRUSHES WORK? You bet. Alster uses a sonic one regularly: “I think it’s the best way to exfoliate. It gently vibrates dirt out of your pores, rather than swirling it in, which rotary brushes tend to do.” Plus, you’re not stripping your face of its natural protective oils or using a potentially irritating chemical. Waldorf recommends looking for a brush with soft, gentle bristles and a timer, so you won’t overdo it. Most important, go over your face just once: “There’s really no reason to cover the same area multiple times,” Waldorf says. HOW OFTEN SHOULD I EXFOLIATE? It depends on your skin. “If you’ve got acne and oily skin, you could probably exfoliate daily,” Alster says. But even dry or sensitive types can benefit from a once-a-week sloughing: Exfoliation can help get rid of flaking and peeling, says Dana Sachs, M.D., a professor of dermatology at the University of Michigan Health System in Ann Arbor. If you’re super dehydrated and flaking heavily, though, a scrub could make it worse. “In this case, moisturize,” says Waldorf. WHEN DO I EXFOLIATE? Waldorf suggests doing it in the A.M. unless you’re using a brush to remove makeup (in which case, exfoliate before bed). “You sweat a lot while you sleep,” she says. “This way, you’ll have a fresh face.” Oh, and cleanse first, then scrub. (Some websites suggest trying things the other way around. Please don’t—you’ll just be swirling dirt and oil around your face.) Then be sure to apply an SPF before heading out to start your day, since exfoliation can make your skin more sun sensitive.

DO EXFOLIATING CLEANSERS DO THE SAME THING? They sure do. An exfoliating face wash just has cleansing ingredients added to its base, says Waldorf, and gentle versions are fine for all skin types to use daily. Coarser, grittier formulas are best for oily skin with large pores that are prone to clogging.

Chemical exfoliators

ST UA RT T Y S O N / ST U D I O D. P R O P ST Y L I N G BY S A R A H G U I D O - L A A K S O FO R H A L L E Y R E S O U R C E S

They speed up skin’s natural shedding process by dissolving the protein bonds that hold dead skin cells together (swoosh, dullness gone). These exfoliators typically contain acids and come in the form of cleansers, serums, moisturizers, and peels. Downside? They can sometimes be more irritating to the face than the mechanical kind of exfoliation, says Zoe Diana Draelos, M.D., a consulting professor of dermatology at Duke University School of Medicine in Durham, NC. So if you have sensitive skin, you might skip these. They also can make your skin more reactive to UV light, so sun protection is essential.

WHICH CHEMICAL EXFOLIATING INGREDIENTS ARE BEST? Alpha hydroxy acids (AHAs) such as glycolic or lactic acid are the most common, but you’ll find products with other AHAs, including fruit acids like malic, tartaric, and citric. Dermatologists are fans of all these ingredients for fading brown spots and smoothing uneven texture. You may also see ingredients like papain and bromelain on the label—they’re exfoliating enzymes that are fine for all skin types except sensitive. For those with acne, dermatologists reach for salicylic acid; it’s attracted to the trapped oil in pores, dissolving it and flushing it all out. SO WHICH TO CHOOSE—A CLEANSER, SERUM, MOISTURIZER, OR PEEL? If it’s convenience you want, an exfoliating cleanser is your best bet. It’s not as strong as the other products, so you’ll need to use it for a few weeks to see a difference. And don’t rinse too quickly. “I tell my patients to leave it on their skin for a few minutes,” says Sachs. Want right-now results? Peels are the heavy hitters that can penetrate into the deeper layers of skin. You get major exfoliation—just know there’s a greater risk of a cranky skin reaction.

DOESN’T RETINOL EXFOLIATE TOO? Yes, retinoids (vitamin A derivatives like prescription Retin-A and OTC retinol products) stimulate cell turnover, a.k.a. exfoliation. But they often cause some mild flaking, and that’s where another exfoliator can help. Choose mechanical or chemical, just take a day off from your retinoid when you use the exfoliator. If you notice that your skin is red or inflamed, skip both and just moisturize. MY SKIN’S IRRITATED; NOW WHAT? “Skip a day or three until it passes, use moisturizer, and apply cortisone cream if necessary,” Waldorf says. After that, she advises restarting your routine, but only once or twice a week (and keep moisturizing!). WHAT DO I PUT ON AFTER? Apply moisturizer and sunscreen, for sure. But wait a few minutes first. “If you moisturize immediately, it may dilute the chemical exfoliator,” says Alster. You’re good with most anti-aging ingredients, such as peptides and antioxidants. Just avoid retinol, as noted above, as well as vitamin C, also a potential irritant.

Find Your Best Slougher

These soft-touch scrubs, washes, and peels will give you a beautiful glow without damaging grit. MECHANICAL

The smooth jojoba beads in Neutrogena Naturals Purifying Pore Scrub ($8, drugstores) clear clogged skin with no scratchiness.

A new way to scrub: Mix H2O+ Elements Fresh Powder Exfoliator ($28, Ulta) with water in your palms and massage into skin.

CHEMICAL

With six speeds and germ-resistent bristles, the Michael Todd Beauty Soniclear Elite ($149, Ulta) gently pulses away grime.

L’Oréal Paris Revitalift Bright Reveal Brightening Peel Pads ($20, drugstores) have glycolic acid to resurface skin.

Goop by Juice Beauty Exfoliating Instant Facial ($125, goop beauty.com) is a mask with both alpha and beta hydroxy acids.

For a bright boost, rinse away the Goldfaden MD Fresh A Peel Multi Acid Resurfacing Peel ($85, Space NK) after two minutes. DROZTHEGOODLIFE.COM

True Beauty LABEL LAB

THE BASIC FORMULA

What’s in Your…

NIGHT CREAM?

The outer layer of your skin does all sorts of cool repair work while you snooze, and the right P.M. product helps it along. We did the research to find your best anti-ager. BY MELANIE RUD CHADWICK PHOTOGRAPHED BY TRAVIS RATHBONE

Many night creams contain humectants (common ones are glycerin and hyaluronic acid) to draw moisture to the skin’s surface, and occlusives (petrolatum and dimethicone) to seal all that hydration in. Night creams tend to have both of these in higher concentrations than you get in day creams—that’s why they typically feel thicker and richer.

pro tip DON’T NEGLECT YOUR NECK. IT’S ALSO VULNERABLE TO SUN DAMAGE AND DRYNESS, SO SMOOTH YOUR NIGHT CREAM BELOW THE CHIN.

The deal with retinol Yes, this gold standard wrinkle fighter (other forms are retinyl palmitate or retinaldehyde) is typically used at night, and can help treat a bunch of issues (lines, spots, you name it). But you’ll want to layer another night cream over your retinol product, since it can be drying. This ingredient may also be too harsh for skin and cause irritation; if that happens, go for a night cream geared to your primary concern, below.

GOT A SKIN PROBLEM? THERE’S A NIGHT CREAM SOLUTION FOR WRINKLES Pick peptides, a chain of amino acids that make up collagen and elastin— the building blocks of firm skin. Some skin-care companies develop their own versions, but palmitoyl tripeptide is commonly used. FOR SPOTS Go with a cream that contains hydroquinone, kojic acid, licorice extract, or arbutin, all of which thwart the production of new dark pigment or help to fade the patches you already have.

The skin nourishers in some night creams become less potent when exposed to sunlight, so they really are for bedtime.

NOVEMBER 2016

FOR DULLNESS Chemical exfoliants called alpha hydroxy acids (glycolic or lactic) dissolve dry, dead skin cells. Then voilà! A smoother, more radiant complexion comes through. For more on exfoliation, see page 63.

P R O P ST Y L I N G BY A L M A M E L E N D E Z AT H A L L E Y R E S O U R C E S . S O U R C E S : N I ’ K I TA W I L S O N , C O S M E T I C C H E M I ST; K AV I TA M A R I WA L L A , M . D., N E W YO R K– B A S E D D E R M ATO LO G I ST; A DA M F R I E D M A N , M . D, A S S O C I AT E P R O F E S S O R O F D E R M ATO LO GY, G E O R G E WA S H I N GTO N U N I V E R S I T Y

Results in 1 week with the supercharged, go-to anti-aging ingredient.

Neutrogena Rapid Wrinkle Repair ®

Clinically proven to visibly reduce fine lines and wrinkles with Retinol, the #1 dermatologist recommended anti-aging ingredient.* NEUTROGENA® ACCELERATED RETINOL SA The best retinol there is, Neutrogena® Accelerated Retinol SA is stabilized, so it wonÕt break down with exposure to light and oxygen. YouÕll see younger-looking skin in just one week. See whatÕs possible. Visit Neutrogena.com/Retinol

*Among OTC cosmetics; greater improvement on ﬁne lines. © J&JCI 2016

“Made you look. And yes, I’m wearing them.”

The core absorbs bladder leaks and odors in seconds. Hugs my curves for a discreet ﬁt under clothes.

Always Discreet for bladder leaks.

ST U D I O D. P R O P ST Y L I N G BY R AC H E L H A A S FO R K I N G M A N AG E M E N T AG E N C Y. H A I R T I E S : S C Ü N C I C O LO R M ATC H K N OT T E D P O N Y TA I L E R S I N B LO N D E ($5 , R I T E A I D ), S C Ü N C I E V E RY DAY & AC T I V E N O DA M AG E H A I R T I E S ($ 4 , WA L M A RT.CO M ), S E P H O R A C O L L E C T I O N Q U I C K F I X : H A I R T I E S ( $10, S E P H O R A ), R E V LO N E S S E N T I A L S E X T R A T H I C K E L A ST I C S ($ 3 . 50, WA L M A RT )

ag e

It’s begging you to take a day off from the damage of washing and hot tools—but you don’t want your hair to look flat, frizzy, or oily. The answer is one of these smart, pretty styling tricks for no-shower days. We’ve got 30 of them! o

tt be er than a pony

GIVE

YOUR

HAIR

A HEALTHY

BREAK Hair ref

res h

BY K R I S TA B E N N E T T D E M A I O P H O T O G R A P H E D BY J E F F R E Y W E S T B R O O K

DROZTHEGOODLIFE.COM

wake up to good hair

What you do before bed can prep you for a better look in the morning. Stylists swear by this advice: Use creaseless elastics. If you sleep with your hair in a pony, a bun, or braids, swap out your rubber band for a ribbon elastic like the ones on the previous page. They're gentler on hair—no telltale dents. Put it in a twisted bun. Secure with one of those soft elastics, or even better, a few bobby pins. Then spritz with a light-hold hairspray. When you unravel it in the A.M., you’ll have shampoo-commercial waves.

don’t pile on products

Stick to lightweight bodybuilders that won’t leave hair sticky or greasy—helpers like volumizing foams, thickening mists, and flexible hold or “working” hairsprays. (Yes, you’ll see that term on the label; just means it’s easy to brush through.) Skip heavy creams, oils, or waxes. If you need one of those to tame frizz, use just a touch, keeping it off your roots, says Alli Webb, a stylist and cofounder of Drybar, a chain of blowout-only salons.

Get a satin pillowcase. Tossing and turning on cotton roughs up hair’s outer cuticle layer, causing frizz and a bad case of bedhead, says Ricardo Rojas, a salon owner in New York. Switching to silky satin will cut down on all that friction.

3 double up in the shower Slip Pure Silk Queen Pillowcases in Pink, Caramel, and Black ($79 each, sephora.com)

NOVEMBER 2016

When you do wash your hair, revive the lather, rinse, repeat routine. “Shampooing twice gets your scalp and hair superclean and sets you up for a bouncier look on day two or three,” says Jet Rhys, a San Diego–based salon owner. If you have fine or normal hair, pass on “hydrating” or “repairing” shampoos (code words for rich conditioning formulas that could weigh your hair down). Curly, coarse, or dry? You need the moisturizing stuff. All types should use a light conditioner on the ends, says Rhys.

Pick any brush; just make sure it has boar bristles like these: (clockwise, from silver brush) Olivia Garden Ceramic + Ion Supreme Combo Paddle Brush ($25, Ulta), Earth Therapeutics Bamboo Natural Bristle Paddle Brush ($10, earththerapeutics .com), MarulaOil Classic Dressing Brush, with vegan boarlike bristles ($50, raremarula.com), GHD Oval Dressing Brush ($55, Sephora), Denman 100% Boar Bristle Grooming Brush in Medium ($38, denmanbrushus.com).

4 three ways to rework short hair

“A cropped cut can be challenging on day two—the whole head goes flat,” says Rhys. Three easy hacks to revive it: PIN IT Work with, not against, the flatness: Create a side or center part, and pin down face-framing sections on each side with a decorative or regular bobby pin.

SLICK IT Mix a styling cream with wax or pomade in the palms of your hands, and run your hands through your hair. You’ll get shine and hold without stiffness, says Rhys.

TOUSLE IT Spritz hair with a sea-salt or prep spray, and scrunch with hands. Or coat fingers with a dab of pomade, and muss just the ends of your hair (avoiding roots).

day two essentials

Squeeze more mileage out of yesterday’s do with these tools. Boar-bristle brush: The natural bristles help carry oil down your hair, making ends look shinier and roots less greasy. A shower cap: Wear one when you're showering and not shampooing to block out frizz-inducing, style-dampening humidity from the steam. Prep spray: “It’s like a watered-down leave-in conditioner that refreshes hair without making it frizzy,” says Rhys. The label also might say “primer spray.” Sea-salt spray: Blowout losing its smooth? Play up the piecey separation with this texturizing spray. Velcro rollers: Old-school, yes, but they really do lift flat roots and create bounce. Bobby pins: It’s OK, and actually cool now, to leave them visible. Get layers off your face, stack a few in a pattern, or pin back oily bangs, says Rhys.

6 change your part

It’s so easy, and this trick gives hair a little lift. Skip the center or side part and go with a slightly zigzag or diagonal part—it makes hair seem fuller, says Devin Toth, a stylist at Salon SCK in New York.

help for oily bangs

Because they touch your skin (or maybe because you’re constantly touching them), your bangs get dirty fast. Quick-disguise ideas: Wrap ’em up. Head scarves are hot! Fold a long, thin scarf in half lengthwise. Brush bangs back, and center the scarf over your hairline. Tie at the nape of your neck. Braid them. If they’re long and layered, create a deep side part and incorporate bangs into a French braid along your hairline. Take a small 1- to 2-inch section of your bangs, divide it into three sections, and start braiding along your hairline. As you braid, keep grabbing new sections of your bangs, incorporating them until everything is worked into the braid. Bobby pin the tail behind your ear. Slick and tuck. Completely disappear your fringe when it’s icky; create a center part and use a touch of pomade to slick bangs down. Tuck them under the rest of your hair a little above the ears and pin them. Roll and pin. Twist your fringe around your finger, and pull it back to one side. Stick a bobby pin through the middle of the twist, pinning it in place so the pin is partially hidden.

do this at the gym

Nope, you don’t have to wash your hair just because you worked out. While you exercise, wear a cloth headband to soak up sweat, and divide hair into two low ponytails, says Webb. If hair is damp afterward, use a brush to lift sections along the hairline and blast them with a blow-dryer for a few seconds. The hot air will evaporate the sweat. NOVEMBER 2016

9 revive curls

Second-day spirals may lose their spring, especially if they get smooshed by your pillow. Spot-treat with a prep spray or a light leave-in conditioner. Then wrap individual curls around your finger and gently unravel, says Rhys. You’re back to boingy!

10 keep hands off

We know it’s hard, but once your hair is styled (or restyled), stop touching it. Your fingers can transfer oil and dirt onto strands, and playing with curls can frizz them up.

M O D E L P H OTO G R A P H E D BY P E T E R R O S A / ST U D I O D. H A I R BY R I C H A R D K E O G H FO R L I V I N G P R O O F. M A K E U P BY B E T H A N Y TOW N E S U S I N G M A K E U P FO R E V E R

reinvent your style When there’s just no saving yesterday’s style, try one of these (ponytail-free) ideas:

MAKE BANGS. It’s really just a side swoop that looks like bangs, says Toth. Create a low side part. (Line it up with the arch of your brow.) Sweep the front section of your hair across your forehead, pinning behind your ear. PUT A TWIST ON IT. Try a modern French twist: Mist dry hair with hairspray. Backcomb at the crown and sides of head (lightly tease the hair underneath). Gather hair in the center of the back of your head as if you’re forming a ponytail, and pin into place, crisscrossing the bobby pins so they hold. Roll the tail into itself. Tuck in ends and secure the shape with bobby pins.

TRY A FAUX BOB. If you have curly or wavy hair, there’s a chance that your ends are looking dry and rough on day two. The fix: Fake a haircut. Pull hair back into a loose, low pony. Roll it under and pin at the nape of your neck. Pull out some face-framing layers to finish the look. LOOSE SIDE BRAID. It’s simple but way more special than a basic pony. Gather your hair to one side and anchor with an elastic just below your ear. Now braid your ponytail and secure with another elastic band at the bottom. Carefully cut off the elastic at top, and loosen the braid by pulling on it with your fingers, says Toth.

Retro-cool!

this spray does it all Dry shampoo is your MVP on days you don’t wash. It soaks up oil and gives flat, fine hair a volume boost, so it looks fresher. We’ll take it! Follow these four pro pointers. Get focused. Don’t spray it all over. Target particularly gunky spots—around your hairline, part, and crown. Lift up 2-inch sections of hair and spray roots, says Rhys. Not so close. Spritz from 3 to 5 inches away from the scalp, says Webb. Otherwise, you’ll end up with big hard-toblend globs. Massage it. This is when the magic happens. “The more you rub it in with your fingertips, the better it absorbs oils,” says Toth. If you brush to blend, you’ll only brush it out. Apply at night. If you sweat when you sleep, spritz it on your hairline and at the nape of the neck before bed, so you wake up with fresh hair, says Webb. (Then skip it in the morning.) Oribe Gold Lust Dry Shampoo ($44, oribe .com), IGK Jet Lag Invisible Dry Shampoo ($29, Sephora), Shu Uemura Art of Hair Color Lustre Dry Cleaner ($39, shuuemuraartofhair-usa.com)

Romantic in back. DROZTHEGOODLIFE.COM

YOUR FUTURE JUST GOT MORE BEAUTIFUL. #1

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Ellen is wearing Simply Ageless Instant Wrinkle Defying Foundation in Creamy Natural

SIMPLY AGELESS 3-IN-1 LIQUID FOUNDATION plumping moisture

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Start today to make tomorrow more beautiful! MORE ANTI-AGING ADVICE @ COVERGIRL.COM/SIMPLYAGELESS

Sofia is wearing Simply Ageless 3-IN-1 Liquid Foundation in Soft Honey

123

younger

Turn back (heck, short-circuit) the clock with these simple anti-aging makeup tips from beauty pro Tina Turnbow. She makes clients, including Keri Russell and Debra Messing, look ridiculously good. You’re up next. BY S A R A H W E I R

NOVEMBER 2016

P H O T O G R A P H E D BY G A R Y L U P T O N

Nicola

add a dose of color Turnbow used bold lipstick and crisp eyeliner to sharpen Nicola’s signature features.

TRY IT OUT STEP 1

STEP 2

STEP 3

Too much foundation can age you. Instead, just tap concealer where it’s needed most: under the eyes and over dark spots.

A brow pencil fills in sparse areas. Brown liner (less harsh than black) and a swipe or two of mascara open up the eyes.

Marvel at the power of a pop-y lipstick: The saucy red hue on Nicola adds some warmth to olive complexions. DROZTHEGOODLIFE.COM

As the years go by, lips, eyes, and brows lose some definition, blending more into the skin around them. The result? A washed-out look. Turnbow’s fix: Enhance what you’ve got—and pull out that blush.

BEFORE

Donna

STEP 1

Smooth an illuminating primer all over your skin to give it a natural-looking glow. Then just spot-treat trouble areas with dabs of foundation.

1, 2 3

TRY IT OUT

STEP 2

Using charcoal eyeliner (also more forgiving than stark black), trace along the upper lash lines. Then bring a little liner up and into the crease to give eyes a lift. Finger-smudge to blend. Draw a final thin line along the bottom lashes. Dot a champagne shadow on the center of the lid just above your pupils. Coat top and bottom lashes with mascara. STEP 3

Pink blush on the apples adds youthful fullness, while nude lipstick with a hint of shine helps lips appear plumper.

ST U D I O D. ST Y L I N G BY J E N N I F E R S M I T H FO R E LY S E C O N N O L LY AG E N C Y. M A K E U P BY T I N A T U R N B OW AT T R AC E Y M AT T I N G LY AG E N C Y. H A I R BY R O L A N D B R U M M E R U S I N G A LT E R N A AT U TO P I A . O N D O N N A : V I N C E S W E AT E R , AVA I L A B L E AT B LO O M I N G DA L E ’ S . P R E V I O U S S P R E A D, O N N I C O L A : K A R E N M I L L E N D R E S S , AVA I L A B L E AT B LO O M I N G DA L E ’ S

pump up contrast

BEFORE

1 2

learn this eye trick It’s Turnbow’s secret brightening weapon. Simple contouring also gives Dian’s cheeks a lift.

TRY IT OUT

Dian

STEP 1

STEP 2

STEP 3

One of the brandnew HD foundations smooths out fine lines. A touch of highlighter on the cheekbones and bronzer just below emphasize great bone structure.

Smudge navy blue liner along the top lashes and trace white on the bottom waterline—this technique brings out the whites of your eyes. Fill in brows and finish with mascara.

The 30-second way to fake fuller lips: Run a pinky-nude lip liner just outside your natural lip line all the way around your mouth. Top it off with a matching highshine lipstick. DROZTHEGOODLIFE.COM

wake up your face Marcia takes care of her skin but still deals with dark patches. Turnbow neutralized them with creamy concealer and lit up the rest of her complexion with metallic shadow and blush.

Marcia

BEFORE AFTER

TRY IT OUT

STEP 2

Use your index finger like a windshield wiper to swipe a bronze eye shadow across lids from lash line to crease. Choose a precision-tip black eyeliner to trace outward along the top lash lines, flicking it upward slightly at the outer corners for a visual lift. STEP 3

Sweep blush onto apples for a healthy-glow finish—and to give cheeks a filled-out look.

NOVEMBER 2016

T H E KO O P L E S D R E S S , AVA I L A B L E AT B LO O M I N G DA L E ’ S . H E L I X E A R R I N G S , AVA I L A B L E AT C H O RT H I P.C O M

STEP 1

Tap concealer under the eyes, around the mouth, and on the cheeks (anywhere it’s needed, really), and blend, blend, blend. This evens out skin without the masklike effect that can happen with a heavy coat of foundation.

Neutral Lipstick

it’s your stop-time tool kit

There’s now a flattering nude for everyone: BareMineral’s new Gen Nude Radiant Lipstick line features 20 shades.

Primer

2. BareMinerals Gen Nude Radiant Lipstick in Crush ($20, bareescentuals.com)

Old thinking: It helps makeup go on better. New thinking: It can blur imperfections and give skin a glow.

1. Laura Mercier Foundation Primer Radiance ($36, Sephora)

Mascara 12

The fastest route to youngerlooking eyes? A coat of this lash lengthener. 3

3. Clarins Supra Volume Mascara ($27, clarinsusa.com)

Contour Palette

Foundation and Concealer

Everything you need— highlighter, blush, bronzer—for beautifully defined features.

P H OTO G R A P H E D BY J E F F R E Y W E ST B R O O K / ST U D I O D. P R O P ST Y L I N G BY R AC H E L H A A S FO R K I N G M A N AG E M E N T AG E N C Y

12. Hourglass Illume Sheer Color Trio ($62, sephora.com)

High-definition foundations blur pores and fine lines. A stick concealer smooths over every little crevice. 4. Urban Decay Naked Skin Weightless Ultra Definition Liquid Makeup in 2.5 ($40, Sephora) 5. Almay Age Essentials Concealer in Light/Medium ($13, drugstores)

10 5 9

6 8

The essentials: a black pointy tip (to create a quick-lift cat eye), white (to brighten), and charcoal (for overall definition).

10. Rimmel London Soft Kohl Kajal Eye Liner Pencil in Pure White ($4, drugstores) 11. Make Up For Ever Aqua XL Eye Pencil Waterproof Eyeliner in M-14 ($21, makeupforever.com)

The fiery hue brightens drab skin. And it’s hot this fall—Shiseido has 16 brandnew shades. 6. Shiseido Rouge Rouge lipstick in Rouge Rum Punch and Toffee Apple ($28, Sephora)

Eyeliner

9. Nuance Salma Hayek Long Lasting Precision Eye Marker in Black Ink ($10, CVS)

Red Lipstick

we heart this 7

Eye Shadow

Brow Pencil

Elegant metallic shimmer attracts attention without teenagery glitter.

Your brows may thin with age (or from years of plucking). Fill them out with a precision pencil.

8. Maybelline New York Color Tattoo 24HR Cream Gel Shadow in Bad to the Bronze ($7, drugstores)

7. IT Cosmetics Brow Power Super Skinny Universal Brow Pencil in Universal Auburn ($24, itcosmetics.com)

MAKEUP IS JUST THE START. TO FIND OUT HOW YOUR SKIN IS AGING AND GET A CUSTOMIZED PRODUCT REGIMEN, USE THE OLAY SKIN ADVISOR TOOL BY VISITING SKINADVISOR .OLAY.COM.

DROZTHEGOODLIFE.COM

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Iron deficiency affects 20% to 25% of the world population,1 with irondeficiency anemia the most common type of anemia.

25%

Reference 1 . McLean E, Cogswell M, Egli I, et al. Worldwide prevalence of anaemia, WHO Vitamin and Mineral Surveillance Information System, 1993-2005. Public Health Nutrition 2009; 12(4): 444-54.

We all need iron for energy. Women are especially prone to iron deficiency due to periods, pregnancy, and breast-feeding. In fact, menstruation is the main reason women are 10 times more likely than men to suffer from low iron levels. Just a few consecutive heavy periods can cause iron losses that are difficult to reverse without supplementation.

Iron-deficiency symptom checklist: Are you iron-deficient?  Do you often feel weak?  Do you look pale, lack appetite, or feel tired?  Are you often cold or chilly?  Do you have brittle hair and nails?  Are you vegetarian? The more questions you answered “yes” to, the higher your risk of being iron deficient.

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Is iron missing in your diet? If your diet hasn’t been giving you the recommended 18 mg of iron a day and you’re feeling tired and run-down, Floradix® Liquid Iron + Herbs could be the simple solution. In addition to iron, Floradix’s gentle formula contains vitamins B1, B2, B6, B12, as well as vitamin C. Vitamin C helps the body absorb the form of iron found in fruits and vegetables, like those found in Floradix®’s liquid base.

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GOOD EATING

November

OZ NEWS: FOOD

5 THINGS WE JUST LEARNED Turn for More

1 trend watch

FO O D ST Y L I N G BY C H R I ST I N E A L B A N O FO R B R U M LC O N LO N AG E N T S

Meringues Made with… ChickpeaCan Gloop!

You know, the liquid from a can of chickpeas. It’s an unlikely new culinary starlet. Healthy foodies have christened the stuff aquafaba and use it as a vegan stand-in for eggs—especially egg whites. Turns out the goo can be whipped into perfect peaks, froth, and foam in ways other eggwhite substitutes can’t. You’ll see aquafaba cropping up in egg-free mayo, and you can use it yourself to create vegan versions of desserts like macarons, pavlovas, and meringues.

it’s online GET THE RECIPE FOR THESE AIRY, EGG-FREE COOKIES AT DROZTHEGOOD LIFE.COM /AQUAFABA MERINGUES.

Yum-spiration & Nutrition Tips PHOTOGRAPHED BY BURCU AVSAR

DROZTHEGOODLIFE.COM

OZ NEWS

new + good

Q: What happens when you

CROSS A SPOON WITH A LADLE?

A: You get the new Spadle by Dreamfarm. It’s a multitasking utensil that sounds like a Saturday Night Live sketch— but it’s actually all kinds of awesome. The bowl of the spoon doubles as a measuring cup and has a silicon tip you can use to scrape pots clean. Then there’s the handle: Give it a quick twist, and your cooking spoon is now a ladle. Gravy lovers, take note. ($20, dreamfarm.com)

Twist the handle and you have a ladle…

…measure ingredients here…

study buzz

White Veggies, Redeemed!

Cauliflower and other white vegetables, including potatoes and onions, could help drive down your risk of gastric cancer by as much as 33%, according to a new study published in the European Journal of Cancer. Scientists think their vitamin C may play a role in protecting your stomach. Eating fruit high in the same vitamin was linked to a lowered risk too.

…and spin this to switch back to a spoon.

Sip a Superspice All Winter Inflammation-fighting turmeric is everywhere these days, and Gaia Herbs’ new Golden Milk drink mix may be its yummiest incarnation yet. Stir a heaping teaspoon of the yellow powder into a mug of warm milk for a soothing latte full of antioxidants. It reminds us of chai tea, with peppery spices and a nice hit of sweetness from dates. ($20 for a 3.7-oz jar, gaiaherbs.com)

Make Your Pasta Sauce Extra-Filling (and Rich)

Before T-Day and all the culinary sweat required, take it easy with a pasta night—or three. Top whole-grain noodles with this luscious carrot–sweet potato sauce from food writer Missy Chase Lapine’s new book, Sneaky Blends. It’s healthy, crazy creamy, and filled with fiber (about twice what’s in marinara sauce).

No-Tomato Pasta Sauce Peel and roughly chop 2 medium sweet potatoes and 6 large carrots, then steam until fork-tender (about 15 min). Place in a blender and puree with 3 Tbsp water until smooth. In a pot over medium heat, whisk puree for 5 min with ½ cup low-sodium vegetable broth, 1 Tbsp olive oil, 3 Tbsp low-fat milk, a pinch of ground nutmeg, and salt and pepper to taste.

NOVEMBER 2016

S PA D L E : C O U RT E S Y O F D R E A M FA R M . I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N . PA STA S AU C E : T E X T C O P Y R I G H T © 2 016 BY M I S S Y C H A S E L A P I N E . P U B L I S H E D BY N O RT H STA R WAY, A N I M P R I N T O F S I M O N & S C H U ST E R , I N C . P R I N T E D W I T H P E R M I S S I O N O F S I M O N & S C H U ST E R , I N C .

You can’t top new Kellogg’s

Raisin Bran granola. (OH WAIT, YES YOU CAN.) ¨

Crunchy Granola Clusters ¥ Plump Raisins ¥ Sweet Honey Oh, yes we did. Also in Cranberry Almond.

Good Eating NEW BASICS

Have More Turkey Days!

The big bird will hold down your Thanksgiving table, but don’t stop there. This protein’s too good to eat just once a year. So how ’bout some turkey burgers, turkey meatballs, and jerk turkey? Scrumptious and healthy, they’re super easy to pull off. Check out these recipes and gobble them up! R E C I P E S BY S U S A N S P U N G E N

NOVEMBER 2016

P H O T O G R A P H E D BY B U R C U AV S A R

87 [ the whole bird ]

Spiced Orange & Honey Roasted Turkey PREP 12 min plus resting time COOK 2 hrs 30 min SERVES 12 1 4 1½ 1½ 1½ 2 1 2 1 2 2 1

WELL-ROUNDED

For meatballs, turkey wins over chicken. It holds its shape better.

(12-lb) fresh turkey Tbsp butter tsp cinnamon tsp cumin tsp paprika Tbsp olive oil Tbsp salt tsp pepper orange, quartered onions, quartered large sprigs rosemary Tbsp honey

FO O D ST Y L I N G BY C H R I ST I N E A L B A N O FO R B R U M LC O N LO N AG E N T S . P R O P ST Y L I N G BY K A I T LY N D U R O S S WA L K E R AT H O N E Y A RT I ST S

HEAT oven to 375°F. Remove giblets and neck from both cavities of turkey. Melt 2 Tbsp butter and mix with cinnamon, cumin, and paprika. Set aside in a warm place. RUB turkey with oil. Combine salt and pepper, and season turkey inside and out. Place turkey, breast side up, on a rack in a roasting pan. Pour 2 cups water into pan; squeeze in juice from orange, then toss sections into pan as well. Place half the onions and both rosemary sprigs in turkey cavities, and toss the rest of the onions into pan with remaining 2 Tbsp butter and the honey. Place in center of oven. To keep roasting pan liquid from drying out, add ½ cup water as needed. BASTE turkey with pan drippings after 1 hr, and turn oven down to 325°F. At the 1 hr 30 min mark, brush with spice mixture. Continue cooking 1 hr to 1 hr 30 min more, basting occasionally, until an instant-read thermometer reads 165°F when inserted into thickest part of thigh. Let rest 20 to 30 min. Discard solids from pan. Carve turkey; serve with drippings on the side.

426 cal, 17 g fat (5 g saturated), 64 g protein, 0 g carb, 0 g sugar, 0 g fiber, 655 g sodium per serving

Want a tasty stuffing with that? See page 90 for our simple, hearty recipe.

[ ground ]

did you know GROUND TURKEY CAN BE FATTIER THAN GROUND SIRLOIN, SO GO WITH 93% LEAN. THAT’S STILL ENOUGH FAT TO MAKE IT MOIST.

Turkey Meatballs PREP 15 min plus chilling time COOK 25 min SERVES 4

½ 1 1

⅓ 2 1

½ 1 1 1 1 8

cup finely chopped onion garlic clove, grated Tbsp ketchup cup quick-cooking oats large eggs, lightly beaten (8–10 oz) bag frozen loose spinach, thawed, squeezed dry, roughly chopped tsp salt Pepper Tbsp rosemary, chopped lb ground turkey (93% lean) Tbsp olive oil (25-oz) jar marinara sauce (no sugar added) oz whole-grain spaghetti, cooked, for serving Grated Parmesan cheese, for serving

MIX onion, garlic, ketchup, oats, eggs, spinach, salt, pepper to taste, and rosemary in a medium bowl. Add turkey and stir well with a fork to combine thoroughly. DIVIDE the mixture into 12 balls using wet hands. Chill on a foillined tray until firm, 30 min. HEAT oil in a large skillet over medium heat. Add meatballs; cook, turning occasionally, until all sides are brown, about 8 min. Add sauce, turning meatballs gently. Reduce heat to medium low; simmer, turning meatballs occasionally, until cooked through, 15 to 20 min longer. SERVE over hot pasta and sprinkle with Parmesan cheese.

621 cal, 20 g fat (5 g saturated), 42 g protein, 72 g carb, 12 g sugar, 12 g fiber, 996 g sodium per serving

DROZTHEGOODLIFE.COM

Good Eating NEW BASICS

pro tip

JUICY SECRET

This bun-wich, made with turkey thighs, is foolproof; dark meat is nearly impossible to overcook.

STRIP THE SKIN OFF THE TURKEY AFTER COOKING FOR MEAT THAT’S LOWER CAL BUT FLAVORFUL.

[ tenderloin ]

Jerk Turkey PREP 25 min plus marinating time COOK 25 min SERVES 4 FOR THE TURKEY 2 turkey tenderloins (about 1 to 1 ¾ lb total) 4 scallions, finely chopped 2 tsp grated ginger 1 large garlic clove Juice of 1 lime 2 Tbsp extra-virgin olive oil 2 tsp jerk seasoning ½ tsp salt FOR THE SALSA 1 ½ cups diced pineapple 1 ½ cups diced mango ½ cup cilantro leaves, chopped, plus more for garnish Juice of ½ lime ½ tsp salt 1 Tbsp olive oil

[ thighs ]

BBQ PulledTurkey Burgers PREP 30 min plus cooling time COOK 1 hr 50 min SERVES 4 FOR THE TURKEY

½ 1 1 3 1

¾ ¾ 2 1

½ 4

bone-in turkey thighs (about 2 ½ lb total) tsp salt Pinch of pepper Tbsp olive oil medium onion, chopped garlic cloves, chopped tsp chili powder cup apple butter (no sugar added) cup crushed tomatoes (unsalted) Tbsp Dijon mustard tsp sriracha cup brewed coffee whole-grain buns, for serving

NOVEMBER 2016

FOR THE PICKLED CABBAGE 5 cups sliced red cabbage ½ tsp salt 3 Tbsp red wine vinegar HEAT oven to 325°F. Season turkey thighs with salt and pepper. Heat oil in a Dutch oven over medium heat and add thighs. Sear until brown, 5 to 7 min on each side. TRANSFER thighs to a plate; pour off excess fat from pot and return to stove. Add onion and garlic; turn heat to medium high and cook, stirring, until translucent, about 5 min. If inside of pot darkens, add 1 or 2 Tbsp water to prevent burning. ADD chili powder and stir to absorb. Add apple butter, crushed tomatoes, mustard, sriracha, and coffee. Stir to combine, scraping up brown bits. Return tur-

key thighs to Dutch oven along with any juices and bring to a simmer. Cover, transfer to oven, and cook until meat is falling off the bone, about 1 hr 30 min. TAKE pot out of oven, uncover, and let cool for 1 hr. MAKE the pickled cabbage: Place cabbage in bowl. Sprinkle with salt and vinegar. Toss to coat, and let sit at least 10 min.

PUT turkey, scallions, ginger, garlic, lime juice, 1 Tbsp oil, jerk seasoning, and salt in medium bowl. Marinate, covered and refrigerated, for 1 hr (but you can cook it right away—just make sure to coat well). HEAT oven to 400°F. Heat remaining 1 Tbsp oil in an ovenproof skillet over medium-high heat. Add turkey, shaking off excess marinade; sear until nicely browned, about 3 min on each side. Transfer skillet to oven to finish cooking, 15 to 20 min. Discard remaining marinade.

REMOVE and discard skin and bones from cooled turkey. Shred meat and combine with sauce in pot. Heat turkey mixture before serving, and toast buns. Spread cabbage on bottom half, then pile on turkey. Top with upper bun half and serve.

MAKE salsa: Mix fruits, cilantro, lime juice, salt and oil.

534 cal, 16 g fat (4 g saturated), 46 g protein, 55 g carb, 22 g sugar, 7 g fiber, 952 g sodium per serving

367 cal, 11 g fat (1 g saturated), 47 g protein, 22 g carb, 15 g sugar, 2 g fiber, 675 g sodium per serving

SLICE turkey into thick slices; serve with salsa. Garnish with more cilantro.

Turkey tactics

ISLAND ZEST

Tropical fruit and jerk spice shake up juicy cuts of tenderloin.

Whether you’re cooking the whole turkey or just a cut of it, there will be times you second-guess the meat thermometer—only to end up with something like cardboard. Never again. Susan Spungen, the veteran turkey roaster who created the dishes on these pages, comes to the rescue.

[1] Prep your turkey parts. Marinating white meat enhances tenderness; searing locks in the juices. [2] Shake hands with the turkey, if you’re roasting a whole bird. Go ahead, give the leg a jiggle. Feel floppy? It’s done! [3] Cut off the legs from the turkey if the thigh joints look pink as you’re carving. Place them in a dish and roast at 325 F for 15 min or until cooked. Enjoy the bird’s other parts while waiting.

DROZTHEGOODLIFE.COM

Good Eating NEW BASICS

NICE TOSS

We used turkey breast in this blue cheese-dressed crunch fest, but any part, if shredded, works just as great.

That stuffing you see on page 86? It’s here, and you’ll want seconds.

Whole-Grain Stuffing with Mushrooms and Chestnuts PREP 30 min — COOK 1 hr SERVES 8–10 2 3 1 4 1 1

½ 2 2 1 1

¾ 1

Vegetable oil cooking spray Tbsp olive oil garlic cloves, chopped large onion, diced celery stalks, diced (8-oz) package cremini or button mushrooms, sliced Tbsp chopped fresh rosemary tsp salt cups low-sodium chicken stock Tbsp butter cup (packed) parsley leaves, chopped (5.2-oz) pouch chestnuts, crumbled tsp freshly ground pepper lb loaf whole-grain bread, cut into 1-inch cubes and dried eggs, lightly beaten

HEAT oven to 375°F. Grease a 3-quart baking dish with cooking spray.

[ breast ]

Turkey-Apple Salad PREP 20 min — COOK 5 min SERVES 4 FOR THE TURKEY

½ 2

lb thin-sliced turkey breast tsp salt Pinch of pepper tsp extra-virgin olive oil

FOR THE DRESSING

½ 2

¼ 1 2

cup plain whole-milk Greek yogurt Tbsp whole milk Juice of 1 lemon tsp salt Tbsp chopped chives oz blue cheese, crumbled Pepper

NOVEMBER 2016

FOR THE SALAD 4 cups watercress 1 crisp apple (such as Fuji), cored and thinly sliced 1 fennel bulb, cored and thinly sliced 2 radishes, very sliced Chopped chives, optional SEASON turkey (available presliced in your grocer’s meat case) with salt and pepper. Heat oil in a large skillet over mediumhigh heat. Add turkey and sear until cooked through, 1 min on each side. (This takes slightly longer with thicker cuts.) MAKE the dressing: Combine yogurt, milk, lemon juice and

salt. Stir. Add chives, blue cheese, and pepper to taste. MAKE the salad: Divide water-

cress among 4 bowls; top with apple and fennel. Slice turkey into strips; arrange on top. DRIZZLE each salad with the dressing, and scatter radishes on top. Garnish with chives.

289 cal, 10 g fat (6 g saturated), 34 g protein, 14 g carb, 10 g sugar, 3 g fiber, 674 g sodium per serving

HEAT a large skillet over medium-low heat; add olive oil. Add garlic, onion, and celery; cook, stirring occasionally, until very soft, about 10 to 12 min. Add mushrooms, rosemary, and salt; cook 6 to 8 min longer, until mushrooms have softened. Add stock and butter; raise heat to high and bring to boil. REMOVE from heat and add parsley, chestnuts, and pepper. Put bread cubes in a large bowl. Add stock mixture and eggs, and mix thoroughly. Place in baking dish and bake for 35 min, or until golden brown.

267 cal, 10 g fat (3 g saturated), 11 g protein, 35 g carb, 6 g sugar, 6 g fiber, 374 g sodium per serving SOURCES: Jimmy Bannos Jr., the Purple Pig, Chicago; Art DiPaola, DiPaola Turkey Farm, Hamilton, NJ; Nicole Johnson, Butterball TurkeyTalk-Line; Jesse Schenker, the Gander, New York; Nate Waugaman, José Andrés’s America Eats Tavern, McLean, VA; Theo Weening, Whole Foods

VEGGIES BY INA

It never fails: A friend serves you something delectable, and when you ask for the recipe, the source is Ina Garten. The bestselling cookbook author and Food Network star makes everything tastier, and vegetables are no exception. Try these new classics from her latest, Cooking for Jeffrey: A Barefoot Contessa Cookbook, filled with dishes that brighten the dinner table she shares with her husband of more than 45 years. Healthy, Jeffrey-tested sides? Bring them to your table, too.

MAKE AHEAD Prep the broccolini and store in a plastic bag with a damp paper towel. Roast before serving.

Simple roast chicken + any veggie side dreamed up by Ina = healthy comfort dinner.

Roasted Broccolini SERVES 5 TO 6 3

bunches broccolini Good olive oil Kosher salt and freshly ground black pepper

PREHEAT the oven to 375 degrees. TRIM 2 inches off the ends of the broccolini stems and discard. Cut any thick stalks in half lengthwise. Place the broccolini in a single layer on two sheet pans. (If you put them on one sheet pan, the broccolini will steam rather than roast.) Drizzle each sheet pan with 2 tablespoons olive oil, sprinkle with 1 teaspoon salt and ½ teaspoon pepper, and toss well. Roast for 15 minutes, until the broccolini is crisp-tender. Sprinkle lightly with salt and serve hot.

124 cal, 9 g fat (1 g saturated), 3 g protein, 8 g carb, 2 g sugar, 3 g fiber, 679 mg sodium, 0 mg cholesterol per serving

NOVEMBER 2016

Good Eating FRESH TAKES

Spaghetti Squash with Garlic & Parmesan

MAKE AHEAD Roast and shred the squash, and refrigerate. Before serving, sauté the garlic, add the squash, and finish the recipe.

SERVES 5 TO 6 4

pounds spaghetti squash, halved and seeded Good olive oil ¼ cup apple cider or apple juice Kosher salt and freshly ground black pepper 2 tablespoons unsalted butter 2 teaspoons minced garlic (2 cloves) ¼ cup freshly grated Italian Parmesan cheese 2 tablespoons minced fresh parsley leaves PREHEAT the oven to 400 degrees.

MORE SQUASH, PLEASE

You’ll want to make this cheesy take on this veggie a lot, so Ina let us in on her carving technique: To cut spaghetti squash, cut off the bottom with a large chef’s knife and stand the squash upright. Plunge the tip of the knife into the squash near the stem and cut straight down to the bottom, being careful to keep your fingers out of the way. Cut the other side from stem to bottom and break the squash in half.

Kale Salad with Pancetta & Pecorino

½ cup shaved Italian Pecorino

SERVES 4

FOR the dressing, place the anchovies, garlic, mustard, egg yolks, lemon juice, 1 teaspoon salt, and ½ teaspoon pepper in the bowl of a food processor fitted with the steel blade. Process for 30 seconds, until smooth. With the processor running, slowly pour the olive oil through the feed tube, until the mixture emulsifies. Add the grated Pecorino and process just until combined. Transfer to a container and refrigerate until ready to use.

Q U E N T I N B AC O N

4 1 1 2

anchovy fillets, drained large garlic clove tablespoon Dijon mustard extra-large egg yolks, at room temperature ⅓ cup freshly squeezed lemon juice, at room temperature (2 lemons) Kosher salt and freshly ground black pepper ⅔ cup good olive oil, plus extra to cook the pancetta ¼ cup freshly grated Italian Pecorino cheese 1 pound lacinato kale (also called dinosaur or Tuscan kale) 4 ounces pancetta, small-diced 1 cup (½-inch-diced) bread cubes, crusts removed

cheese (2 ounces)

WASH the kale and spin it dry in a salad spinner. Remove the rib from each leaf. Stack the leaves and slice them thinly crosswise, as you would cole slaw. Place the kale in a large bowl and

toss with enough dressing to moisten. HEAT 1 tablespoon of olive oil in a medium (10-inch) sauté pan. Add the pancetta and cook over medium heat for 6 to 8 minutes, tossing frequently, until browned and crisp. Transfer the pancetta with a slotted spoon to a plate lined with paper towels. Add the bread cubes to the pan, sprinkle with salt, and sauté for 5 to 7 minutes, tossing frequently, until evenly browned. Add the pancetta, toasted bread, and shaved Pecorino to the kale, and toss with large spoons. Serve at room temperature.

366 cal, 29 g fat (8 g saturated), 14 g protein, 15 g carb, 1 g sugar, 2 g fiber, 722 g sodium, 85 g cholesterol per serving

PLACE the spaghetti squash, cut sides up, on a sheet pan. Brush the flesh completely with olive oil and pour the apple cider into the cavities. Sprinkle with 2 teaspoons salt and 1 teaspoon pepper. Roast for 50 to 75 minutes, until the insides of the squash are very tender and shred easily when raked with a fork. It should be the consistency of al dente pasta. Set aside until cool enough to handle. Shred as much of the flesh of the squash as possible and transfer it to a large bowl. Discard the shells. HEAT 2 tablespoons of olive oil and the butter in a large (12-inch) sauté pan over medium heat until the butter starts to sizzle. Add the garlic and cook for just one minute, until fragrant. Immediately add the shredded squash and sauté over medium heat, stirring occasionally, for 5 minutes, until heated through. Off the heat, stir in the Parmesan, parsley, 2 teaspoons salt, and ¾ teaspoon pepper. Taste for seasonings and serve hot.

242 cal, 20 g fat (5 g saturated), 3 g protein, 17 g carb, 7 g sugar, 3 g fiber, 1,380 mg sodium, 13 mg cholesterol per serving

DROZTHEGOODLIFE.COM

COOK UP A RAINBOW THE INA WAY

The secret to Barefoot Contessa perfection: Use simple ingredients and techniques that let natural flavors sing. Left: Roasting brings out the sweetness of butternut squash, which is then made into hummus. “This is even better made ahead,” says Ina. “Prepare the hummus up to 3 days ahead and refrigerate. Toast the pita just before serving.” (To toast pita, cut each bread in 6 pieces, brush with olive oil, and bake at 375 degrees for 8 to 10 minutes, until nicely browned.) Right: We think cherry tomatoes make for a festive dinner-party side when popped in the oven and served on the vine.

Butternut Squash Hummus SERVES 6 TO 8 1¼ pounds butternut squash, peeled and 1-inch-diced 3 tablespoons good olive oil 1 teaspoon ground cinnamon Kosher salt and freshly ground black pepper 1 (15.5-ounce) can chickpeas (2 cups), drained with liquid reserved ½ cup plain whole-milk Greek yogurt ¼ cup tahini (sesame paste) ⅓ cup freshly squeezed lemon juice (2 lemons) 4 teaspoons minced garlic (4 cloves) 1 teaspoon Sriracha Pure Grade A maple syrup, for serving (optional) Toasted pita bread, for serving PREHEAT the oven to 400 degrees. PLACE the butternut squash

on a sheet pan and drizzle with the olive oil. Sprinkle with the cinnamon, 2 teaspoons salt,

NOVEMBER 2016

and 1 teaspoon pepper. Toss with your hands and spread the squash out in one layer on the pan. Roast for 25 minutes, until tender, and set aside for 15 minutes to cool. RESERVE ¼ cup of squash for the garnish and transfer the rest to the bowl of a food processor fitted with the steel blade. Add the chickpeas, yogurt, tahini, lemon juice, garlic, Sriracha, 1 tablespoon salt, and 1 teaspoon pepper and pulse until coarsely processed but not pureed. Add ¼ cup of the reserved chickpea liquid and pulse a few times to combine. If the hummus is too thick, add more liquid a few tablespoons at a time. Taste for seasonings, transfer to a serving bowl, garnish with the reserved butternut squash, drizzle with maple syrup, if desired, and serve at room temperature with toasted pita bread.

215 cal, 13 g fat (3 g saturated), 6 g protein, 21 g carb, 4 g sugar, 5 g fiber, 1,464 mg sodium, 3 mg cholesterol per serving

Roasted Vine Tomatoes SERVES 6 12 stems cherry tomatoes on the vine (3 to 4 pounds) Good olive oil Kosher salt and freshly ground black pepper Julienned fresh basil leaves, for garnish (optional) Fleur de sel PREHEAT the oven to 350 degrees. PLACE the tomatoes still on the vines (plus any that fall off the vines) on a sheet pan. Rub or brush gently with olive oil and sprinkle generously with kosher salt and pepper. ROAST for 10 to 15 minutes, until the tomatoes are tender and a few start to split. Sprinkle with basil, if using, and fleur de sel, and serve on the stem hot or warm.

153 cal, 12 g fat (2 g saturated), 2 g protein, 10 g carb, 7 g sugar, 3 g fiber, 527 mg sodium, 0 mg cholesterol per serving

Recipes reprinted from Cooking for Jeffrey: A Barefoot Contessa Cookbook. Copyright © 2016 by Ina Garten. To be published by Clarkson Potter/ Publishers, an imprint of the Crown Publishing Group, a division of Penguin Random House LLC, on October 25, 2016.

Good Eating FRESH TAKES

MAKE AHEAD Prepare the dressing, slice the kale, and store separately in the fridge. Just before serving, cook the pancetta and toasted bread cubes, toss the kale with the dressing, and complete the recipe.

“GREAT FLAVOR AND IT’S ALSO SO GOOD FOR YOU.” That’s Ina on kale. When it’s in this delish take on a classic Caesar salad, who would disagree? (Recipe, page 93.)

DROZTHEGOODLIFE.COM

It tastes like you actually know what you’re doing. Thanks to the outstanding quality of GOYA¨ Black Beans, your recipes will always be exquisite, even when you’re improvising a bit. Because you can trust that each U.S. #1 Grade bean* will be whole, plump and delicious from the ﬁrst bite to the last. Find this Quinoa and Black Bean Chili recipe at goya.com GOYA¨ Black Beans, the perfect ingredient for Real-Life Chefs

*As deﬁned by the USDA, when Mother Nature permits.

Good Eating THAT’S FLAVOR

PICKLED VEGGIES

Addictively zingy

Perk up your whole plate.

POMEGRANATE GREMOLATA

Herby, zesty, and refreshing

Awesome with turkey and stuffing.

FO O D ST Y L I N G BY C H R I ST I N E A L B A N O FO R B R U M LC O N LO N AG E N T S . P R O P ST Y L I N G BY K A I T LY N D U R O S S WA L K E R AT H O N E Y A RT I ST S

To Top It All Off...

Add mmm-credible taste to your Thanksgiving with these flavor boosters. (No one has to know you’ve hidden superfoods in there.) R E C I P E S BY C H R I S T I N E A L B A N O

P H O T O G R A P H E D BY B U R C U AV S A R

SUPER-SPICED ROASTED PUMPKIN SEEDS

Honey, plus a little heat

CHERRY-THYME CHUTNEY

Crumble over sweet potato anything.

For tart deliciousness

Swirl into butternut squash soup.

MAPLE-TAHINI SAUCE

Smooth, nutty, and bright

Drizzle over roasted veggies.

FLIP THE PAGE FOR THE EASY HOW-TOS.

DROZTHEGOODLIFE.COM

Good Eating THAT’S FLAVOR

Super-Spiced Roasted Pumpkin Seeds

Cherry-Thyme Chutney

PREP 7 min — COOK 25 min MAKES 3 cups

PREP 15 min plus cooling time COOK about 1 hr 15 min MAKES 5 cups

3 Tbsp honey 1 Tbsp plus 1 tsp olive oil 1 ¼ tsp cinnamon ¾ tsp turmeric 1 tsp coarse salt 2 cups raw, shelled pumpkin seeds HEAT oven to 325°F. Line an 11x17-inch baking sheet with parchment. In a microwaveable bowl, heat honey and oil until bubbling, about 30 sec. Whisk in cinnamon, turmeric, and salt, then fold in pumpkin seeds until very well coated. SPREAD out seeds on prepared baking sheet in 1 even layer. Bake 20 to 25 min, stirring every 5 to 10 min, until seeds are deep golden brown and honey has caramelized. Remove from oven, stir, and cool completely at room temperature. Break up any clumps with your fingers.

45 cal, 4 g fat (1 g saturated), 2 g protein, 2 g carb, 1 g sugar, 0 g fiber, 48 mg sodium, 0 mg cholesterol per Tbsp

Scatter over salad, mashed or roasted sweet potatoes, or across your pumpkin pie.

Pickled Veggies

Maple-Tahini Sauce

PREP 25 min plus overnight chilling — COOK 25 min MAKES 7 cups pickled green beans, carrots, and radishes

PREP 3 min MAKES ½ cup

4½ cups rice wine vinegar ⅓ cup granulated sugar 1 ½ Tbsp coarse salt 1 ½ Tbsp whole black peppercorns 1 ½ tsp coriander seeds 3 garlic cloves 3 bay leaves 6 oz green beans, trimmed 12 oz small carrots, trimmed, peeled, cut into 1-inch pieces on long bias 12 oz radishes, scrubbed, ends trimmed, thinly sliced into rounds Olive oil Coarse salt Pepper 2 sprigs thyme, for garnish

cups dried sour cherries, half of them chopped 2 large red onions, sliced 1 ½ cups red wine vinegar 1 tsp coarse salt 1 cup turbinado sugar (like Sugar in the Raw) 1 tsp pepper ¼ cup thyme leaves COMBINE everything except

1 Tbsp thyme leaves with 1 cup water in a pot. Cover and bring to a boil, then stir and reduce heat to medium low. Simmer with lid on for 20 min. REMOVE lid and continue to cook for about 50 min, stirring occasionally, until most of the liquid is evaporated. (The cherries and onions should be tender, and the liquid that’s left, thick and glossy.)

BRING vinegar, sugar, salt, peppercorns, coriander, garlic, bay leaves, and 3 cups water to a boil in a large saucepan. Reduce heat to medium and simmer until sugar dissolves.

REMOVE from heat and stir in remaining 1 Tbsp thyme leaves. Cover and cool. Serve at room temperature.

ADD green beans and cook until crisp-tender (3 to 4 min). Remove with a slotted spoon and place in a large bowl. Pour in enough of the pickling liquid to cover.

31 cal, 0 g fat (0 g saturated), 0 g protein, 8 g carb, 7 g sugar, 0 g fiber, 24 mg sodium, 0 mg cholesterol per Tbsp

Mix into roasted Brussels sprouts, or serve alongside turkey and stuffing.

REPEAT pickling steps above, using the remaining liquid and the same pan, for the rest of vegetables—cooking carrots 5 min and radishes 3 to 5 min. LET COOL. Then cover bowls

with plastic wrap and refrigerate overnight. To serve, drain veggies, drizzle on a little oil; add salt and pepper to taste. Garnish with thyme sprigs. 61 cal, 4 g fat (1 g saturated), 0 g protein, 5 g carb, 3 g sugar, 1 g fiber, 222 mg sodium, 0 mg cholesterol per ⅓ cup

Pile on a cheese plate, serve with turkey, or mix into a salad.

! Pass the healthy stuff. These condiments are vitamin packed.

NOVEMBER 2016

¼ cup tahini paste 2 2

Tbsp lemon juice Tbsp pure maple syrup

PUT tahini, lemon juice, and maple syrup in a small bowl. WHISK, adding water 1 Tbsp at a time, until it’s fully incorporated and the sauce is as thick as you like.

19 cal, 1 g fat (0 g saturated), 0 g protein, 2 g carb, 1 g sugar, 0 g fiber, 1 mg sodium, 0 mg cholesterol per tsp

Drizzle over sweet potatoes, roasted squash or carrots, kale salad, or green beans.

Pomegranate Gremolata PREP 12 min MAKES 1 cup 2

cups parsley, finely chopped 1 Tbsp lemon zest 1 Tbsp freshly grated horseradish ½ cup pomegranate seeds 1 tsp olive oil Coarse salt Pepper COMBINE parsley, lemon zest, horseradish, and pomegranate seeds in a small bowl. DRIZZLE in oil; season with salt and freshly ground pepper to taste. Mix well.

8 cal, 0 g fat (0 g saturated), 0 g protein, 1 g carb, 1 g sugar, 0 g fiber, 23 mg sodium, 0 mg cholesterol per 2 tsp

Sprinkle over sliced turkey, roasted squash, salad, or sautéed greens.

100

CASHEWS, ALMONDS, PECANS, WALNUTS… Do like Dr. Oz and nosh on them as a

SUPERFOOD SNACK,

wherever and whenever. But don’t stop there. Put them to work in unexpected ways, adding crunch, protein, and wow to everything from Sunday flapjacks to weekday dinners. That’s right— we want you to go completely

NUTS! BY SALLY WADYKA

RECIPES BY LORI POWELL

PHOTOGRAPHED BY ROMULO YANES

NOVEMBER 2016

ILLUSTRATIONS BY BROWN BIRD DESIGN

A handful of pistachios has as much fiber as ½ cup of broccoli.

Resveratrol in peanuts helps protect you from heart disease.

Hazelnuts lower bad cholesterol and raise the good kind.

Vitamin E in pecans helps keep your brain healthy.

Walnuts can decrease the risk of colon cancer.

For more nutty health advantages, turn the page.

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One reason: These little bites have big nutritional bona fides. They’re rich in good-for-you fat and energy-boosting protein. Plus, study after study reports that nut noshers are healthier and live longer than others. New research suggests that this may be because the more nuts people eat, the lower their levels of inflammation— the immune-system overreaction that makes your body more vulnerable to a range of chronic diseases. “Substances in nuts such as polyunsaturated fats, fiber, vitamin E, and phenolic compounds have anti-inflammatory properties,” says Ying Bao, M.D., an assistant professor of medicine at Harvard Medical School. Which may help explain another study’s findings: Just three servings a week could cut your risk of dying from heart disease by 55% and from cancer by 40%. Star power, scientific cred, and a formidable yum factor? Folks, it’s officially crunch time. Read on to learn more about nuts’ dietary distinctions, plus dozens of tasty ways to work nutty goodness into your days.

HOT STUFF Roast or toast to add extra crispness and flavor. Heat also frees up nutrients trapped in nuts’ cell walls so your body absorbs them better.

NOVEMBER 2016

IN A

NUTSHELL

Each variety is a superfood in its own unique way. Mix them up to reap all the benefits. Almonds A high-

protein, high-fiber combo that can help with weight control, heart health, and insulin sensitivity. Could improve the goodbacteria quotient in your gut, too.

Macadamias High-

calorie (1 oz, about 12 nuts, packs in 203), but rich and satisfying. Has more good-for-you monounsaturated fat than any other nut and even avocados.

Walnuts Tops for car-

rying the plant version of heart-healthy omega 3s, known as ALAs. The nut is also linked to soothing a grumpy gut and calming chronic inflammation.

Pecans Packed with a special type of vitamin E. When researchers gave subjects pecans to snack on, they noticed an immediate plunge in bad cholesterol levels in the blood. Pistachios Second

only to almonds in the high-fiber, high-protein combo. Plus, they’ve got fatigue-fighting potassium.

Roasting: Heat oven to 350°F and spread nuts on a cookie sheet. (Leave them dry or drizzle with a bit of olive oil.) Cook for about 10 minutes, flipping halfway through. When they’re still hot out of the oven, sprinkle with salt, if you want, and let cool.

Peanuts More pro-

tein in a handful than in any other nut—about 7 grams per ¼ cup. A great source of cholesterol-controlling phytosterol.

Brazil nuts One nugget is all you need to get 100% of your daily requirement of selenium, a mineral that healths up your thyroid and immune system. (Stick to fewer than three a day to avoid selenium overload.) Can also act as an anti-inflammatory.

Hazelnuts The nut

champion of folate, a nutrient essential for preventing birth defects and building strong bones. Eat the skin for an especially powerful dose of antioxidants.

Cashews A 1-oz serv-

ing (18 nuts) delivers 69% of the daily recommended value of copper, which increases your ability to make red blood cells (crucial for ferrying oxygen throughout your body). Has immune-boosting zinc, as well.

Toasting: Heat a sauté pan over medium heat, add nuts, and keep tossing so they don’t overcook. As soon as they’re golden brown and give off a toasty aroma (about 5 min), unload them from the pan, and let cool. Don’t wait or they’ll burn.

FO O D ST Y L I N G BY M I C H E L L E G AT TO N AT STO C K L A N D M A RT E L . P R O P ST Y L I N G BY PA I G E H I C K S

Dr. Oz isn’t the only one who stashes nuts in his work bag. Olympic athletes grab fistfuls for workout fuel; the fittest actors in Hollywood eat them on set; President Obama famously munches on them during late nights in the West Wing. Nuts, Mother Nature’s original can’teat-just-one snack, are having a moment.

MORE N U T- P O W E R E D

VEGGIE SIDES TEX-MEX

Chili-spiked roasted sweet potato wedges + kale + chopped roasted pecans + olive oil ASIAN-INSPO

Blanched green beans + toasted peanuts + cilantro + olive oil MEDITERRANEAN

SUPER SPROUTS

Hazelnuts give earthy flavor and texture to a rustic Spanish-style favorite. Roasted Brussels sprouts + chopped toasted hazelnuts + sherry vinegar + olive oil

Roasted broccoli + toasted slivered almonds + lemon zest + olive oil

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PB&J REDUX

Basic peanut butter and jelly is a power couple for the ages. But these ’wich-worthy riffs, from Marilyn Majchrzak, director of food development at Canyon Ranch in Tucson, AZ, updates the classic delectably—and healthfully. Whichever nut butter you choose, go for a brand with no more than 3 grams of sugar for each 2-Tbsp serving, and keep the sodium below 200 mg. Spread the fun onto whole wheat bread or a rice cake.

NUT FAC T S AND TRUTHS

NIX

YOUR GUILT

Most nuts weigh in between 160 and 180 calories for a handful—about the same as a nutrition bar or a low-fat container of fruit yogurt.

Peanut Butter Mix with a little cinnamon and a touch of honey, and top with pear slices.

The percentage of calories in almonds that your body absorbs (so subtract 20% from what the label says).

Almond Butter Drizzle with maple syrup, then throw on a few dried cranberries.

7000 B.C. When humans first started gathering walnuts from trees.

Cashew Butter

Top with sliced tropical fruits— mango, pineapple, papaya, and kiwi are all delish— and sprinkle on coconut flakes.

DON’T

FORGET

BREAKFAST

NOVEMBER 2016

ORGANIC

Start the day with an energizing crunch: Sprinkle nuts onto your oatmeal, yogurt, and pancakes. Or get creative—as Brandon Cathey, executive chef at Miraval Resort & Spa in Tucson, does with his Pie-in-a-Cup breakfast treat: Mix 1 ½ cups each chopped roasted pecans, rolled oats, and almond milk in a big bowl. Add 2 ½ cups plain fat-free Greek yogurt, 1 cup pumpkin puree, 2 drops vanilla extract, 6 tsp brown sugar, and 1 tsp each cinnamon, nutmeg, and ginger. Cover, chill in fridge overnight, and wake up to a treat that serves 4 to 6. Scoop into cups and garnish with more pecans.

It’s less crucial for nuts than for most other foods. We don’t eat the shells, and since they’re smaller than most other produce, the effect of any pesticide residue is minimal.

Crunchy Walnut-Crusted Salmon Fillets

Pasta Puttanesca with Mixed Olives & Walnuts

FOR THE BEST SIMPLE DINNERS EVER A SPRINKLE OF CRUNCHY CALIFORNIA WALNUTS ADDS FLAVOR, TEXTURE AND HEART-HEALTHY* GOODNESS TO ALL YOUR FAVORITE RECIPES. FOR THESE RECIPES AND MORE GO TO WALNUTS.ORG.

Per one ounce serving.

So Simple. So Good.™

Heart-Check food certification does not apply to recipes unless expressly stated. See heartcheckmark.org/guidelines.

Chinese Chicken Walnut Stir Fry

walnuts.org

Walnut-Goat Cheese Stuffed Chicken Breasts

*Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid Ð the plant based omega-3.

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Spice Up Your Stash

TRUSTY CRUSTY

Take it way beyond basic: Flavor up roasted nuts for spicy, sweet, or herby deliciousness. Each recipe makes roughly 1 cup; the clusters make close to 2.

MAIN DISHES

Roasted Curried Chickpeas and Almonds

PRO TIP

For a protein boost in a dessert recipe, replace ¼ cup white flour with the same amount of nut flour.

ChocolateEspresso Clusters Melt 3 oz finely chopped bittersweet chocolate with 2 tsp espresso powder in a pan over moderate heat until smooth. Stir in ½ cup each toasted whole almonds and cashews until coated. Transfer with a spatula onto a parchment-lined baking sheet, spreading them out. Sprinkle with ½ to ¾ tsp flaked sea salt and chill until set. Break into pieces before serving.

Wasabi Peanuts In a medium bowl, whisk 1 egg white until foamy. Stir in ¾ cup raw shelled peanuts until coated well. In a small bowl, whisk 1 Tbsp plus 1 tsp wasabi powder, ¼ tsp salt, and ⅛ tsp cayenne pepper. Stir into nut mix until coated. Arrange in 1 layer on a parchmentlined baking sheet; roast at 300°F until golden brown, 25 to 30 min (tossing halfway during cooking).

NOVEMBER 2016

Heat oven to 400°F, and finely chop nuts. 2

Lightly oil a lined baking sheet; season chicken or fish with olive oil and salt. 3

LISA OZ SAYS… We love roasting nuts at home. This chipotle-lime recipe is a favorite blend. Heat oven to 350°F. In a large bowl, mix 2 Tbsp extra-virgin olive oil, 1 Tbsp maple syrup, 1 large pressed garlic clove, 1 tsp chipotle powder, and the zest of 1 lime. Add 2 cups mixed raw nuts and ½ cup mixed shelled seeds; toss well. Spread mixture on a parchmentlined baking sheet. Bake for about 15 min, stirring occasionally. Sprinkle with 1 Tbsp lime juice, ½ tsp sea salt, 1 Tbsp finely chopped chives, and 1 oz Cotija cheese (grated). Bake for another 3 min. Let cool before eating.

Mix ½ cup nuts in a bowl with ¼ cup bread crumbs or panko. Then add ¼ cup of the extra flavorings at right—the ratio is up to you. 4

Spoon mixture over top of chicken or fish (the bottom stays uncoated), and press it in with your fingers. 5

With rack at top third of oven, bake until crust is golden and it’s all cooked through, about 8 to 12 min for fish and about 16 to 20 min for chicken.

L I S A OZ I L LU ST R AT I O N BY K AT H RY N R AT H K E

In a bowl, toss together ½ cup rinsed and drained canned chickpeas with ½ cup whole unsalted dry-roasted almonds, 2 tsp coconut oil, and 1 ½ tsp curry powder. Arrange in 1 layer on a parchmentlined baking sheet; roast at 375°F until golden brown, 15 to 18 min (stirring about midway). Sprinkle with ½ tsp lime zest.

Add oomph to chicken or fish with a crisp, high-protein nut coating. Start with four 7-oz thick white fish filets, such as cod, or four 6-oz boneless, skinless chicken breasts. Choose a flavor combo (right), then follow this formula:

M U S T-T R Y

CRUSTS A LITTLE PROVENCE

Pecans + panko + grated Parmesan + chopped rosemary + lemon juice and zest + garlic + salt HERE’S THE ZING

Almonds + whole wheat bread crumbs + lemon juice and zest + chopped chives + capers SURPRISINGLY HOT

Walnuts + whole wheat bread crumbs + chopped scallions + prepared horseradish + salt

SOUTH OF THE BORDER

Pistachios, tossed with a salsa-inspired blend, wake up workaday chicken. Serve over sweet potato puree. Pistachios + whole wheat panko + chopped cilantro + lime juice + cumin + garlic DROZTHEGOODLIFE.COM

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Get Saucy

CRACKIN’

These dips, toppers, and swirl-ins are so nutty delicious, you’ll want them on everything. Each recipe below makes about 1 cup.

GOOD SALADS For tastiest results, toast nuts before tossing in. CRISP AND REFRESHING

PRO TIP

Sauces stay fresh in the fridge in an airtight container for four to five days (though we’re pretty sure you won’t have any left by then).

Protein Extra

Gruyère Dressing

Mix red wine vinegar, Dijon mustard, and olive oil SWEET-AND-SOUR

Quinoa + sliced grapes + dried apricots + chopped scallions + cashews Protein Extra

Sliced chicken Dressing

Mix orange and lemon juices with olive oil FRENCH-ISH

Kale + canned lentils (drained, if necessary, and heated) + chopped tarragon + walnuts Protein Extra

Cooked salmon Dressing

Light peanut

Cheesy Romesco

Nutty Mole

Mix with whole-grain spaghetti, or serve with any veggie side. Combine in a bowl 6 Tbsp no-salt peanut butter, 2 Tbsp fresh lime juice, 1 Tbsp soy sauce, 2 minced garlic cloves, ¼ cup hot water, 2 Tbsp thinly sliced scallion greens, ¼ tsp honey, and ¼ tsp red pepper flakes. Whisk until smooth.

Spread on toast, or serve as a dip with crudités. Pulse in a food processor ¼ cup toasted whole almonds, 2 Tbsp toasted sunflower seeds, 1 chopped garlic clove, and ¼ tsp salt until nuts are finely ground. Add one 7-oz jar roasted red bell peppers (rinsed, drained), 5 Tbsp finely grated Parmesan, 2 tsp sherry wine vinegar, 2 tsp extra-virgin olive oil, and ⅛ tsp cayenne pepper. Process until smooth.

Splash onto grilled meat. Heat 2 tsp canola oil in a skillet over medium-low heat; cook ½ cup finely chopped onion and 1 minced garlic clove, stirring, until soft. Add 2 tsp chili powder, ¾ tsp ground cumin, ½ tsp salt, and ¼ tsp cinnamon. Cook, stirring, 1 min. Add ¾ cup lowsodium chicken broth, 2 Tbsp chopped bittersweet chocolate, 2 Tbsp creamy no-sugar peanut butter, and 1 Tbsp tomato paste. Simmer, stirring, until smooth and thickened.

NOVEMBER 2016

Mix white wine vinegar and olive oil AUTUMN MIX

Spinach + cubed roasted butternut squash + peanuts Protein Extra

Black beans Dressing

Mix cider vinegar, chili powder, and olive oil

S O U R C E S : B R O O K E A L P E RT, R . D., B N U T R I T I O U S , N E W YO R K ; DAV I D J. B A E R , P H . D., FO O D C O M P O N E N T S A N D H E A LT H L A B O R ATO RY, B E LT S V I L L E U S DA H U M A N N U T R I T I O N R E S E A R C H C E N T E R ; J OY B AU E R , R . D., J OY B AU E R N U T R I T I O N C E N T E R , N E W YO R K ; B R A N D O N C AT H E Y, M I R AVA L R E S O RT & S PA ; A L I S S A R U M S E Y, R . D., AC A D E M Y O F N U T R I T I O N A N D D I E T E T I C S

Escarole + sliced apple + almonds

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Quitting isn’t about what you give up. It’s about what you get back. Rebecca, age 57, Florida

Rebecca struggled with depression. She thought smoking would help, but it just made her more depressed. When she quit smoking it changed her life, mentally and physically. Now she runs 5Ks and hopes to live to be a hundred. You can quit smoking.

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HOME LIFE

November

Kudos, you awesome voter, you! Bonus points if you help others do the same.

OZ NEWS: LIVING

1 P E T E R R O S A / ST U D I O D. ST Y L I N G BY AU D R E Y S L AT E R . C LU B M O N AC O TO P

Be an Election Day Mover and Shaker

Turn for More

5 THINGS WE JUST LEARNED

What, in the name of democracy, could keep people from heading to the voting booths? When asked, they often chalk it up to scheduling conflicts or health issues, but some just don’t have a reliable way of getting there. (Seniors are the most likely to cite transportation problems.) You can help by volunteering to drive folks to the polls, says Julian Johannesen, director of research and training at Nonprofit Vote, which works with community groups to mobilize voters. Carpools are usually organized locally, through religious institutions or candidates’ campaign offices; reach out and see if you can lend a hand—and some wheels. Quick Live-Well Updates DROZTHEGOODLIFE.COM

OZ NEWS

Optical illusion alert!

8 oz

brain trick

Concentration Is Contagious

ONE WAY TO BE A CARING HOST THIS THANKSGIVING

Smaller glass = bigger-seeming pour

Go smaller with your wineglasses and your guests may drink less. It’s a trick of the eyes: Pour the same amount into small and large glasses, and it looks like less in the bigger ones—which leads people to sip faster and want refills. In fact, one study found that a pub served over 9% more wine when it used 12-ounce glasses as opposed to 8- or 10-ounce ones, even though the same amount was poured in each. Keep it “pint-size” for fewer headaches (and less gossip!) the next day.

Just being around other people who are super focused might push us to be the same, according to a new study. Researchers monitored 19 pairs of participants who sat next to each other as they worked and found that when one person threw her all into a difficult task, her partner buckled down too. Why? We may notice and mimic certain visual cues, like someone’s thismeans-business posture, which can spur concentration.

Don’t Put Too Much Trust in Online Reviews New research says people who write them might be overly influenced by factors having nothing to do with quality, like brand names or cost. All told, reviews matched objective product tests only about half the time in the study, so check lots of sources before you buy.

Smarter Gifting

Already wincing at the upcoming holidays and all the lovely but (admit it) unneeded presents you so don’t have room for? There’s a way to get your family to scale back without coming off as a total killjoy, says Cooking Leo Babauta, author of Essential Zen Habits. First, let everyone know classes: that while you’re grateful for any gifts you receive, you’re making a a gift of serious effort to downsize. Then offer up this creative solution: presents experience, that don’t take up space, like gift certificates for fun experiences or not stuff! services. To go a step further, don’t just ask for them—give them too. That way everyone has a little less clutter. Holiday miracle achieved.

NOVEMBER 2016

W I N E G L A S S E S : J E F F H A R R I S / ST U D I O D. P R O P ST Y L I N G BY M E G U M I E M OTO AT A N D E R S O N H O P K I N S . C O O K I N G : E L L I E B AYG U LOV/ STO C K S Y. I L LU ST R AT I O N BY A L E S S A N D R A O L A N OW/ I L LU ST R AT I O N D I V I S I O N

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Skin-Care Update

THE REVOLUTIONARY

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Happy Thanksgivig FOR REAL THIS TIME

Gratitude is global, so we traveled the world to find new ways—and reasons—to channel it. Use them at your house this holiday for more joy, less craziness. BY L A S H I E K A H U N T E R

HEY, THEY DO THANKSGIVING TOO! COOL TRADITIONS WORTH BORROWING FROM…

Universal rituals: counting blessings and inhaling carbs.

NOVEMBER 2016

I L L U S T R AT I O N S BY N AO M I W I L K I N S O N

Canada Canadians celebrate Thanksgiving on the second Monday in October. There’s typically turkey and all the fixings we stuff our bellies with, and the family get-togethers happen over the three-day weekend. One big difference? Canadians aren’t waking up before dawn the next day, prepared to battle over sales on iPads and talking toys. In fact, Black Friday doesn’t happen in Canada until a month and a half later, and in a survey, only 36% of Canadians planned to shop then. Ask yourself how you really want to spend your hard-earned day off from work: getting up before dawn to beat the crowds, or sleeping in and dreaming of all the awesome leftovers?

117

Japan Every November, the Japanese celebrate Kinro Kansha no Hi, or Labor Day Thanksgiving, a time to show love to workers who do a bang-up job throughout the year. Use it as your cue to shoot a note to the amazing aides at your dad’s nursing home or to your kids’ soccer coach. PS: Part of the tradition is to thank yourself, too. Feel like indulging in a massage, or just a nap, when the holiday hubbub is done? Make this your motto: No Hi, no guilt.

If a Turkey Trot isn’t your thing, get up and dance after your T-Day meal, like the South Koreans do.

South Korea Chuseok, a three-day harvest festival held in mid-autumn, is one of the country’s biggest holidays and a time to give thanks, with a strong focus on remembrance. Families hold memorial services in honor of their ancestors or visit the graves of their loved ones. Still, tradition says they haven’t done the holiday right unless they leave it feeling recharged— dancing a little, connecting with the neighbors, using the time to just breathe. In fact, there’s a saying that “things should always be like they are on Chuseok,” which is really the kind of kick-back-and-relax spirit many of us need on Turkey Day (and every other day).

Ghana Homowo, a Thanksgiving festival celebrated by the Ga tribe in Ghana each August, loosely translates as “jeer at hunger,” since the celebration is said to have started centuries ago to mark the end of a local famine. The singing, dancing, and hunger jeering all make for a great party, but one aspect of Homowo is especially admirable: It’s traditional to avoid arguing and resolve disputes with people you’re feuding with, which just sounds so nice. And doable. And at least worth trying with that bonkers relative you reserve a special eye roll for every Thanksgiving.

Get in the spirit. Remember: Gravy and grudges don’t go together.

DROZTHEGOODLIFE.COM

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1. YOU’LL SNOOZE BETTER.

Cultivating an “attitude of gratitude” has been linked to better sleep. In one study done by Robert Emmons, a psychology professor at the University of California, Davis, people with neuromuscular disorders were asked to list what they were thankful for each night, and after three weeks they reported longer and more refreshing z’s. The more grateful you are, the less likely you may be to focus on negative thoughts that can disrupt sleep.

Be an appreciator and health comes easy.

3. YOU GET A HEALTH BOOST.

The truly thankful see life as a gift and may take better care of themselves, says Emmons. Grateful people tend to feel healthier and have fewer aches and pains than glasshalf-empty types. Gratitude has even been found to help out in reducing blood pressure, cholesterol, and inflammation in people with heart problems.

NOVEMBER 2016

2. YOU MIGHT CHANGE YOUR MIND-SET.

In a study by Indiana University, researchers asked people who were in counseling for anxiety and depression to write letters expressing thanks to someone. Weeks and even months later, tests found that they had more gratitude-related brain activity than those who hadn’t practiced flexing their “thankful muscles.” If your mental muscles need some strength training, see the opposite page.

4. YOU’LL AVOID IMPULSIVE MOVES.

When researchers asked people to recall an event that made them feel grateful and write about it for five minutes, they showed signs of more impulse control, especially around financial decisions. If you’re wrestling with money woes, stop and think of something or someone you appreciate.

5. YOU’LL BE MORE RESILIENT.

Grateful people bounce back faster following stressful events. When we think about what we have to be grateful for, brain chemicals that help lower stress hormones are released. Adds Emmons: If you can find blessings in the midst of misfortune, you’re less likely to be pulled under by anxiety.

DR. OZ SAYS... If doctors could dole out an Rx for happiness, gratitude would be at the top of the prescription list. Evidence shows that people who make a choice to be grateful (even when it’s hard to do) are more content. Surround yourself with friends who make it easy to see the good in life.

D R . OZ I L LU ST R AT I O N BY K AT H Y R N R AT H K E

THE SELFISH SIDE OF GRATITUDE: 5 MIND-BODY BENEFITS

119

3 WAYS TO BUILD YOUR GRATITUDE MUSCLES Positivity doesn’t come naturally? Try these tips from Lorraine Miller, a New York–based holistic life coach. Find the upside. If you’re typically gritting your teeth at the T-Day table, you need this advice. That cousin who’s a little hard to get along with? Focus on one quality about him that you’re grateful for. (Maybe he’s the only person you can count on to babysit your kids at the last minute, or he shares your love for Amy Schumer.) Writing down the not-so-bad qualities of someone you find super annoying lets you see them with more compassion and less negativity, says Miller. Start small, finding one or two things.

Pick a gratitude buddy.

Redirect your thoughts.

This would be someone you could team up with to “check in regularly and share what you’re each grateful for,” says Miller. The benefit of doing it together? You’ll feed off each other’s ideas, as well as trigger memories about things you may have forgotten about.

When a complaint, criticism, worry, or any type of negative thought arises, acknowledge it, then let it go as quickly as you can. Sometimes an action can help you do this: Write down the thoughts, and put them in a “letting go” box—or throw them away! Then spend some time reflecting on what you’re grateful for instead of what’s “wrong.” By practicing this process of thought replacement, you’ll instinctively start to focus on the good. And just like that, you’ve became one of those HOPs (Happy Optimistic People)!

Simplest way to be happy? Let go of negative thinking.

HOW THE WORLD SAYS THANKS Get this: 40% of Brits report they’re more likely to say “cheers” or “ta” instead of “thank you” so as not to sound old-fashioned. In fact, the phrase doesn’t even show up in the top 10 list of ways to say thanks in England. What made the cut? “Nice one,” “brilliant,” and “lovely.” In certain West African societies, when someone does you a big favor it’s customary to thank them right after the favor was received and at least once more, typically the next day. In Attie, a Kwa language used on the Ivory Coast, there’s even an expression for it: fá nà-sí, or “yesterday thanks,” which is said the day after a good act has been performed. To express thanks, Brazilians pinch their earlobe between the thumb and forefinger—it’s their country’s version of a thumbs-up sign. And if you’re extra grateful, you’ll reach behind your head and grab the opposite earlobe. It’s a stretch and a nice gesture in one. DROZTHEGOODLIFE.COM

Home Life KITCHEN SCIENCE

Take the Chicken Challenge!

Carrington Fox made some fine feathered friends and became an accidental food-waste warrior. How will you toss less? Don’t worry, you’ve got options.

It all started when I decided to plant veggies in a neighborhood more accustomed to azaleas and roses. Pretty soon, I was harvesting salad—arugula along the driveway, okra at the sidewalk, tomatoes by the mailbox— while most of my neighbors were pruning their ornamental shrubbery. My husband joked, “Next thing I know, you’ll be raising chickens.” Chickens! I took it as a challenge. Thus, what started as a casual effort to sow a few fresh vegetables escalated into a henhouse in the backyard, along with a reconsideration of where our food comes from and how much we waste when we’re not paying attention. But let me back up and introduce the Buffies: five very pretty, very hungry chickens. The Buffies live on our urban quarter acre, where they each consume a quarter pound of edible garbage every day and transform it into pale-blue eggs with marigold-orange yolks. We call them the Buffies in honor of our first chicken, Buffy. When she was eviscerated by a possum and my sobbing children chased her drifting buff-colored feathers over the neighbor’s lawn, we NOVEMBER 2016

city slickers realized what real farmers have long known: Chickens are not pets. You shouldn’t name them. But Buffy taught us another lesson before she bought the farm, so to speak. Chickens are the ultimate closed loop, gobbling up piles of dinner scraps and turning them into breakfast Benedict. So we got five more birds—one per family member. (And yes, we possum-proofed the henhouse.) I can’t count the number of visiting children who have chased a basketball behind our garage and been gobsmacked to find a row of chickens clucking at them like so many courtside Kardashians at a Lakers game. Nine out of 10 guests of all ages ask how hens can lay

The elegant power of our hens: They transform our kitchen castoffs into fertile soil and fluffy omelets.

M E L A N I E D E FA Z I O/ STO C K S Y

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eggs without a rooster. I have introduced the word ovulate to more people than most middle school science teachers. My eldest son is our chicken chairman. Every morning he lugs an enamel pail from beneath the kitchen sink to the henhouse and deposits a mountain of leftovers—coffee grounds, eggshells, soggy cereal, nobodyliked-it casseroles, carrot tops. You should see those birds strip a corncob. Or a watermelon. Or a carcass of any kind. Not only do we collect a couple dozen eggs a week, we’re wasting less food than ever before, because the hens make us reconsider how we shop and what we cook. For example, we discovered that our chickens don’t love spaghetti. Sure, they’ll humor a noodle for a second, but once they realize it’s not a worm, they lose interest. So now we boil less pasta in the first place. And trust me, when you see your chickens eating leftover eight-dollars-a-pound, organic, grass-fed hamburger, you don’t buy as much beef the next time. We literally take a second look at every piece of edible refuse in our kitchen. “Do you want this, or should I give it to the Buffies?” is a constant refrain, and it never fails to make us contemplate the leftovers in question. Sometimes we think, That’s way too good for chickens, so we save it for a snack. And other times we think, We shouldn’t feed that slop to our birds, and then wonder, Why did we buy that slop for our children? Collecting leftovers in the chicken pail is like conducting an exit interview with our groceries. Why didn’t we like you? Could we have used you more wisely? Through the process, I’ve come to realize that my family seldom

makes it through a packet of deli meat before it spoils, but rarely do we send cauliflower to the Buffies. So I buy less lunch meat and more cruciform veggies. Fear not, our chickens still get more grub than they can say grace over, thanks to other humans. Our neighbor, for example, brings leftovers from her freebie doctor’s office lunches. Chipotle, Panera Bread, Pei Wei, you name it: Chickens love a catered fast-casual meal. We have a friend who arrives on our doorstep with fruit pulp from her juicer, and dinner guests present us with strawberry caps and wilted greens, like so many bouquets of flowers. It wouldn’t surprise me if some of them tried the chicken solution too, because while other houses on our street fill multiple trash receptacles every week, our family uses just one bin. Our refrigerator has never

been cleaner, and don’t get me started on the value of the organic compost that makes its way from henhouse to garden. So, might I suggest you put a few cluckers on the lawn, if it’s allowed where you live, and see what you learn from a bird’seye view of your own foodwaste habits? If that isn’t practical, there are plenty of other ways to send less to the landfill; check out the ideas below. After all, chickens might not be for everyone, but food waste? It’s for the birds.

waste not!

In the U.S., a family of four throws out nearly 1,000 pounds of food a year. Much of it ends up in landfills, so we must start tossing less. Beyond composting, there are creative tactics (though none as out-there as urban chickens). Try a few: LAUNCH A LEFTOVERS LEAGUE

own smart recipes and plan meals.

Got a fridge full of uneaten food? You can bet your neighbors do too. With that in mind, WeHate ToWaste.com founder Jacquelyn Ottman hosted a Leftovers Pooling Party for her birthday instead of going out to dinner. Why not start a once-a-month tradition with a few friends?

BUDDY UP TO BULK BUY

DOWNLOAD A KITCHEN ASSISTANT

An app called Love Your Leftovers helps cooks breathe new life into their extras. For example, all that rice remaining from last night’s takeout? The app’s got eight recipes, including rice custard and stuffed zucchini. You can also submit your

How many times have you left a bigbox retailer with a bargain two-pack of bread or grapes, only to throw away half? Find someone to team shop with, because no matter how deep the discount, food waste is a bad deal. THINK UGLY

Far too many fruits and veggies get chucked because they’re not pretty enough for store shelves (twisted carrots, bulbous potatoes...). They often end up rotting in landfills and generating toxic methane. So google “ugly produce” or “imperfect produce” to see if any

local companies are trying to change attitudes by offering discounts. In California’s Bay Area, for example, Imperfect Produce delivers misshapen fruits and veggies to consumers at a 30% to 50% discount. Hungry Harvest in Baltimore sends retail rejects (with recipes) to homes and businesses throughout Maryland and Virginia, as well as Philadelphia and Washington, D.C. In Cleveland, Forest City Weingart Produce Co. recently started selling discounted ugly produce to retail customers, who can also order deliveries sent to neighbors in need. Now that’s a beautiful thing.

DROZTHEGOODLIFE.COM

Home Life BACKSTORY

3 Little Good Life Secrets

From hero swimmers to taste-testing partyers, the crew behind this issue live big. Plus: Enter to win a spa vacation! THANKSGIVING CAME EARLY Maryann Pomeranz, our recipe tester extraordinaire, makes and perfects our recipes before they’re printed in this mag. The gig comes with out-of-season cooking sprees, like making Thanksgiving dinner in August for our “Have More Turkey Days!” story (page 86). She turned the project into a fun dinner party: “My guests discussed the recipes with great seriousness. This ‘real people’ feedback is so critical,” she says. “As a bonus, they got to take home the leftovers!” Marty halfway through her 28.5-mile swim (a.k.a. her personal day).

YOU TOOK A DAY OFF TO DO WHAT?! Why did the Good Life editors run up to the 44th floor one afternoon with high-powered binoculars borrowed from our colleagues at Popular Mechanics? To spot deputy editor Marty Munson as she swam down the Hudson River on her solo trek around Manhattan Island! Marty was looking out for us, too. “I poked my head out of the water to pick out landmarks that mean something to me, like our office building and the Statue of Liberty,” she says. “It added a few minutes to my time, but what’s the point of swimming around Manhattan—or doing anything, really—if you’re not going to savor it?”

SUPERFOOD CONTEST, PAGE 124 NO PURCHASE NECESSARY TO ENTER OR WIN. Play With Your Superfood 1 Contest. Sponsored by Hearst 2 Communications, Inc. From 10/11/2016 at 12:01 A.M. (ET) 3 through 11/20/2016 at 11:59 P.M. (ET), email SuperfoodTip@DrOz TheGoodLife.com and include a paragraph of 100 words or less explaining your original, creative way to use salmon in a meal or snack. All entries must include your full name, address, telephone number, and email address. One (1) Winner will receive one (1) yearlong subscription to Love with Food (ARV: $198). Important Notice: You must have reached the age of majority and be a legal resident of the 50 United States, the District of Columbia, or Canada (excluding Quebec). Void in Puerto Rico and where prohibited by law. For official rules, go to drozthegoodlife.com/sweepstakes /rules/recipes/a2338/superfood-contest-salmon. 1

WIN

Last Bite

CONTEST

PLAY WITH YOUR

SUPERFOOD

A YEAR OF FREE SNACKS ! Really! See below.

Cranberries are turkey's favorite sidekick—see our winner's sophisticated sauce, plus three other ways to get your fill!

WINNING READER IDEA

“Here's my riff on cranberry sauce: Blend cranberries and pomegranate seeds in a food processor. Then mix in fresh-squeezed lime juice and fine black pepper. Chill before serving." —Fred Rifaat, Toronto, ON

EAT THEM THE OZ WAY

Spice up your rice. Sauté fresh cranberries and kale in a little olive oil, then mix in cooked wild rice and edamame. Top with walnuts and feta.

Make A.M.’s easier. In a jar, combine dried cranberries, oats, pecans, chia seeds, and vanilla almond milk. Cover, shake, and refrigerate overnight.

Dig into guac. Mix together chopped cranberries, mashed avocados, toasted pumpkin seeds, red onion, lemon juice, and salt.

Go crazy for cranberries!

This fruit's got plenty of health cred: ½ cup has only about 25 calories and 2 grams of natural sugar, with all the antioxidants that blueberries have.

BE OUR NEXT WINNER

WHAT’S YOUR FAVORITE WAY TO EAT SALMON? Share your playful minirecipe or snack idea and you could win a yearlong Love With Food snack subscription—boxes of healthy treats delivered to your home—plus, we’ll print your answer in the mag. Email your suggestion to SuperfoodTip@DrOzTheGoodLife.com, or enter online at drozthegoodlife.com/superfood -contest-salmon between October 11 and November 20, 2016. See page TK for rules.

NOVEMBER 2016

A summertime turkey-fest, centerpiece included.

YOU COULD WIN A LUXE SPA TRIP! Give your hardworking heart the TLC it deserves: Enter to win a four-night stay at the award-winning Golden Door in San Marcos, CA. The package includes a spa, fitness, and meal plan designed with your ticker in mind. Like the sound of in-room massages, personal training sessions, and free swag? Then see details below!

SWEEPSTAKES, PAGE 48 NO PURCHASE NECESSARY TO ENTER OR WIN. Golden Door Dr. Oz The Good Life Magazine Sweepstakes. Sponsored by Hearst Communications, Inc. Beginning October 11, 2016, at 12:01 A.M. (ET) through November 21, 2016, at 11:59 P.M. (ET), go to drozthegoodlife.com/goldendoor on a computer or wireless device and complete the entry form pursuant to the onscreen instructions. One (1) winner will receive a Golden Door four-night stay (Sun.—Thurs. based on availability) and a $1,000 check. Total ARV: $7,000. TRANSPORTATION NOT PROVIDED. Important Notice: You may be charged for visiting the mobile website in accordance with the terms of your service agreement with your carrier. Odds of winning will depend upon the total number of eligible entries received. Must have reached the age of majority and be a legal resident of the 50 United States, the District of Columbia, or Canada (excluding Quebec). Void in Puerto Rico and where prohibited by law. Sweepstakes subject to complete official rules available at drozthegoodlife.com/goldendoor.

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. For customer service, changes of address, and subscription orders, log on to service .DrOzTheGoodLife.com or write to Customer Service Department, Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593, or call toll-free 800-945-3057. From time to time, we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such offers via postal mail, please send your current mailing label or exact copy to Mail Preference Service, P.O. Box 6000, Harlan, IA 51593. You can also visit preferences.hearstmags .com to manage your preferences and opt out of receiving marketing offers by email. Dr. Oz The Good Life is not responsible for unsolicited manuscripts or art. None will be returned unless accompanied by a self-addressed stamped envelope. Canada BN NBR 10231 0943 RT. Postmaster: Send all UAA to CFS. (See DMM 707.4.12.5) Non-Postal and Military Facilities: Please send address changes to Dr. Oz The Good Life, P.O. Box 6000, Harlan, IA 51593. Printed in the U.S.A.

F R O M L E F T: C O U RT E S Y O F M A RT Y M U N S O N ; J E S S I C A S A M P L E ; C O U RT E S Y O F M A RYA N N P O M E R A N Z

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WIN

Last Bite CONTEST

PLAY WITH YOUR

SUPERFOOD

A YEAR OF FREE S NACK S! Really! See be low.

Cranberries are turkey’s favorite sidekick—see our winner’s sophisticated sauce, plus three other ways to get your fill. WINNING READER IDEA

“Here’s my riff on cranberry sauce: Blend cranberries and pomegranate seeds in a food processor. Then mix in fresh-squeezed lime juice and fine black pepper. Chill before serving.” —Fred Rifaat, Toronto, ON

EAT THEM THE OZ WAY

Spice up your rice. Sauté fresh cranberries and kale in a little olive oil, then mix in cooked wild rice and edamame. Top with walnuts and feta.

Make A.M.’s easier. In a jar, combine dried cranberries, oats, pecans, chia seeds, and vanilla almond milk. Cover, shake, and refrigerate overnight.

Dig into guac. Mix chopped cranberries, mashed avocados, toasted pumpkin seeds, red onion, lemon juice, and salt.

Go crazy for cranberries! This fruit has got plenty of health cred: ½ cup has only about 25 calories and 2 grams of natural sugar, with loads of inflammationfighting antioxidants.

BE OUR NEXT WINNER WHAT’S YOUR FAVORITE WAY TO EAT SALMON? Share your playful minirecipe or snack idea with us and you could win a yearlong snack subscription from Love with Food—boxes of healthy treats delivered to your home—plus, we’ll print your answer in an upcoming issue. Email your suggestion to us at SuperfoodTip@DrOzTheGoodLife.com between October 11 and November 20, 2016. See page 122 for the complete rules.

NOVEMBER 2016

J A M E S WO R R E L L / ST U D I O D. C R A F T ST Y L I N G BY B L A K E R A M S E Y AT PAT B AT E S A N D A S S O C I AT E S . S A L M O N : LOV E _ L I F E /G E T T Y I M AG E S

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