WD - June 2020 by Lawrence Ambrocio

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Finding Health & Happiness in a Changing World When life becomes unsettled in new and bizarre ways—and hey, even during normal crazy-busy eruptions—it’s critically important to take care of yourself, for both your body and your mind. Living under constant stress can eat away at your well-being in so many ways (you’ll read more about that, and how to combat it, later in this issue). And of course when you keep yourself healthy, you’re much better equipped to take care of all the people you love. So our reminder to you: Self-care isn’t selfish. It’s the opposite of selfish. Throughout these pages, you’ll find ways to be kind to yourself— including fun stuff to do with your kids and lots of recipes for nourishing your body with super-delicious food (like pizza!— see page 53). Below are some other ways to focus on your own wellness. We wish you and everyone in your life much health and happiness, now and in the months to come.

—From the Editors

ORANGES AND KIDS: GETTY IMAGES.

A delicious way to boost immunity: Add vitamin C–rich foods, like citrus fruit and bell peppers (see page 69), to your life. Need some ideas for bored kids? Check out the fun on page 15.

Find your personal zen .

Think of something meditative that brings you peace and do it each day. It might be actual meditation or yoga—but it also could be reading an absorbing novel, doing a jigsaw puzzle, knitting, or anything that gets you into a flow state. See advice on another easy way to chill on page 7.

from these times of social distancing: Sometimes you have to work extra hard to stay in touch with the world. And it’s important: Loneliness has a serious impact on both physical and emotional health. Find other reasons why connection should be a main focus for your wellbeing on page 36.

that cranky, justcan’t-deal-with-it feeling that hits midday after a night of unsatisfying sleep? Yeah, it’s best to avoid that if possible, especially in challenging times. Bonus: Sleep is a key factor in boosting your immune system! Read some tips about getting more of it on page 73.

Exercise is not only key to fighting off many major health problems; it’s also one of the most reliable mood boosters (hello, endorphins!). Look for ways to work it into your life in a way that works for you. Is walking your jam? Check out cool ideas to freshen up your routine on page 74.

Connect, connect. A lesson

Prioritize sleep. You know

Move your body—and make it fun.

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e rs k r o W h Heal t

Mary Zawlocki, Registered Nurse; Sara Ruble, Registered Nurse; Chloe Choice, Registered Nurse, Illinois

With nightly applause, rainbows in windows, lawn signs, and ﬁre truck parades, our citizens have been thanking the workers tirelessly minding our health care system through the pandemic. In this issue, we honor all medical professionals across the U.S. who show up each day and tend to the sickest among us.

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BOTTOM LEFT: MYCHAL WATTS/SHUTTERSTOCK.

ver o C e h t On

Rachael Raisleger, Registered Nurse; Brittany Gerrits, Registered Nurse. Third row: Mary Lynch, Registered Nurse, Wisconsin

NUMBER 19: PHILIP FRIEDMAN. NUMBER 28: MYCHAL WATTS/SHUTTERSTOCK.

Counterclockwise, from top center: Brittany Sullivan, Registered Nurse; Tanya Kozakis, Registered Nurse; Stefanie Falcone, Registered Nurse; Marialuisa Tucci, Registered Nurse; Melanie Dionne, Registered Nurse; Katherine Baach, Registered Nurse; Christopher Loiacono, Registered Nurse; Chaya Himelfarb, Registered Nurse, New York

1. Alex Hall Registered Nurse, Oregon / 2. Dianna Solis Registered Nurse, New York / 3. Tayi Shropshire Registered Nurse, Louisiana / 4 . Ursulla Elkins ICU Travel Registered Nurse, Michigan / 5. Grace Sippel Advanced Practice Nurse, New Jersey / 6. Kristi Hargrove Clinical Pharmacist, Emergency Medicine, Texas / 7. Kris Hawley Licensed Practical Nurse, Wisconsin / 8. Elizabeth Rivera-Zisholtz Licensed Mental Health Counselor, Case Manager, Florida / 9. Erika Kreipe Registered Nurse, Trauma Team; Julia Hicks Registered Nurse, Trauma Team; Andrea Weber Certiﬁed Surgical Technologist, Trauma Team, Oregon / 10. Molly Moran Registered Nurse, Hawaii / 11. Jillian Delano Registered Nurse, New York / 12. Ann Wanderling Registered Nurse, Nurse Manager; Christine McCandless Registered Nurse, Assistant Nurse Manager, New Jersey / 13. Guerline Lucien Registered Nurse, Florida / 14 . Heidi Medina Physician Assistant, Emergency Room; Kristin Amicone Physician Assistant, Emergency Room; Amanda Pierce Physician Assistant, Emergency Room, Pennsylvania / 15. Rachael Smith Registered Nurse, Oregon / 16. Brittany Jordan Critical Care Registered Nurse; Claire Oetinger Critical Care Registered Nurse, New York / 17. Funmilola Jegede Registered Nurse, Georgia / 18. Gabrielle Guastamachio Registered Nurse, Vermont / 19. Rosie Edreira Registered Nurse; Brenda Taylor Registered Nurse, New York / 20. Margie Rivera Certiﬁed Clinical Hemodialysis Technician, Florida / 21. Rashgene Gazi-White Nursing Department Phlebotomy Supervisor; Melanie Almonte Frontline Phlebotomist; Kawonna Wimbush Frontline Phlebotomist; Blanca Hernandez Frontline Phlebotomist, New York / 22. Ginelle Rasch ER Nurse, Oregon / 23. Mirette Habib Physician Assistant, New York / 24. Tricia Liller Registered Nurse, ER, California / 25. Jennifer Pastiglione-Brody Trauma Program Manager, New York; Jason Brody Respiratory Care Manager, New Jersey / 26. Nili Steiner Registered Nurse, California / 27. Jennifer Chen Radiologist, California / 28. Clockwise, from left: Julie Lamonoff Registered Nurse; Theresa Weinstein Registered Nurse; Sherry Cohen Registered Nurse; Rena Blechner Registered Nurse, New York / 29. Tamara Hawkins Family Nurse Practitioner, Lactation Consultant, New York / 30. Crystal Acosta Radiologic Technologist, Texas / 31. Marie Scarpias Registered Nurse, New York / 32. Kelly Laurent Clinical Resource Nurse, New York / 33. Stephanie Pinter Pediatric Intensive Care Unit (PICU) Registered Nurse, Pennsylvania / 34 . Sonia Shah Internal Medicine Resident, New York / 35. Lisa Moskal Registered Nurse; Francine De Nicola Registered Nurse; Rachel Beauregard Registered Nurse, Connecticut / 36. Kirsten BoedekerJenkins Nurse Practitioner, Nebraska

Contents / JUNE 2020

Health 69

5 STEPS TO A STRONGER IMMUNE SYSTEM Smart moves to give your body a much-needed boost.

WALKING FOR BODY AND MIND Genius tips for getting the most out of your workout—or simply your lunchtime stroll.

EAT WELL, LIVE WELL WD nutrition expert Joy Bauer’s favorite morning meals.

CHILL TIME The importance of enjoying a quiet moment.

ROMANS 12:9

HEALTH CARE HEROES

Style 23

”SPA” AT HOME Make a revitalizing face or body scrub with ingredients from the kitchen.

Inspire 27

Good Day 20-Minute

SUPERFOOD MEALS

Inhale. Exhale. HOW

Build a Stronger Immune System

BREATHING CAN EASE THE STRESS

ion’s Our Nat Saluting Workers Health

how to

Happy+ Healthy

Plus

FRESH IDEAS for FAMILY FUN! 12 Creative Indoor & Outdoor Activities

In a Changing World

ON THE COVER

Caregivers: Saluting Our Nation’s Health Workers 27 Build a Stronger Immune System 69 Fresh Ideas for Family Fun 15 Inhale. Exhale. How Breathing Can Ease the Stress 7 Background photographed by Danielle Daly. Nurses in front of American ﬂag by Philip Friedman.

BREATHE RIGHT— AND CALM YOUR MIND Try this simple technique for a relaxed brain and healthier body. LOVE YOUR PET How you and your furry friend can help each other stay well.

Home 15

INDOOR, OUTDOOR, ANYWHERE FUN Fresh ideas for family activities you can do in your home or yard.

FRONT-LINE FIGHTERS Medical professionals at the epicenter of the pandemic battle share stories of heartbreak and hope.

HOW TO BOUNCE BACK Resilience can help you deal with tough times—here are proven ways to develop it.

how to reach us

Cookbook 41

CRAZY FOR CHICKPEAS Snacks, stews, and even desserts starring this pantry staple. THE GREAT PIZZA MAKEOVER Turn your next pie into a better-for-you meal the family will devour.

GOOD APPLES You’ll relish every bite of these energizing dishes.

EASY EVERYDAY COOKING Superfood suppers you can whip up in 20 minutes or less.

In Every Issue A NOTE FROM THE EDITORS

SUBSCRIPTIONS online service.womansday.com mail Woman’s Day, PO Box 37870, Boone, IA 50037-0870 telephone 800-234-2960 EDITORIAL email womansday@hearst.com telephone 212-649-2000 mail Reader Mail, Woman’s Day 300 West 57th Street New York, NY 10019 When requesting a reply, include telephone number and address. REPRINTS AND EPRINTS Contact Brian Kolb, Wright’s Reprints, 877-652-5295 or bkolb@wrightsreprints.com

Woman’s Day (ISSN 0043–7336) (USPS 689–640), June 2020, volume #83, issue #7, is published 10 times a year, monthly except combined issues in December/January and July/August and when future combined issues are published that count as two issues as indicated on the issue’s cover, by Hearst, 300 West 57th St., New York, NY 10019. Steven R. Swartz, President and Chief Executive Officer; William R. Hearst III, Chairman; Frank A. Bennack, Jr., Executive Vice Chairman. Hearst Magazine Media, Inc.: Troy Young, President; Debi Chirichella, Executive Vice President, Chief Financial Officer & Treasurer; John A. Rohan, Jr., Senior Vice President, Finance; Catherine A. Bostron, Secretary. © 2020 by Hearst Magazine Media, Inc. All rights reserved. Printed in the United States. Woman’s Day is a registered trademark of Hearst Magazine Media, Inc. Periodicals postage paid at New York, NY 10001 and additional mailing offices. Authorized periodicals postage by the Post Office Department, Ottawa, Canada, and for payment in cash. POSTMASTER: Send all UAA to CFS. (See DMM 707.4.12.5, http://pe.usps.com/text/dmm300/707.htm#1058864); NON-POSTAL AND MILITARY FACILITIES: Send address corrections to Woman’s Day, PO Box 37870, Boone, IA 50037–0870. Rates for 10 issues: U.S. $15.00; Canada $38.00, other International $48.00. U.S. military personnel overseas (APO/FPO) $15.00. SUBSCRIPTION SERVICES: Woman’s Day 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 4 to 6 weeks. For customer service, changes of address, and subscription orders, log on to service.womansday.com or write to Customer Service Department, Woman’s Day, PO Box 37870, Boone, IA 50037. 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, PO Box 37870, Boone, IA 50037. You can also visit preferences .hearstmags.com to manage your preferences and opt out of receiving marketing offers by email. PRINTED IN U.S.A. Publications Mail Agreement No. 40012499; Canadian Registration Number 126018209RT0001.

BENEDICT EVANS (ROMNEY).

“Let love be genuine… hold fast to what is good.”

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2 tbsp. fresh cilantro, ﬁnely chopped 2 tsp. GOYA® Minced Garlic

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GOYA® Adobo with Pepper, to taste

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D E L I S H E S S E N T I A L S.C O M

Good Day Feel joy. Have f u n. Be m i nd f u l.

Breathe Right— and Calm Your Mind

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n this mind-blowingly tension-filled time, there’s a simple technique that can ease an overstressed mind, as well as help relieve a number of other health conditions: breathing. Most of us, though, spend our entire lives doing it the wrong way. Follow this advice, and you’ll gain a host of benefits, including a more relaxed brain and a healthier body.

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Good Day / BREATHE RIGHT

Inhale, Exhale. Seems easy enough, right? It turns out, though, that we go through our lives breathing too quickly and not deeply enough—which means we’re losing out on a real wellness boost. “There’s a tremendous connection between respiration and our emotions,” says Ralph Potkin, M.D., a pulmonary specialist. “Breathing properly can help you relax, sleep, feel more positive, and reduce depression.” Better breathing can also help you lower blood pressure, improve heart health, ﬁght chronic disease, and even slow the aging process, according to studies from Harvard Medical School and other universities. The bottom line: Breathing slowly and deeply is a simple, effective way to boost your mental and physical health, and you can tap its stress-busting, mood-lifting beneﬁts any time, anywhere, at any age.

HOW TO GET STARTED Stand—or sit—up straight. “Sitting compresses the base of the lungs slightly and constricts downward movement of the diaphragm,” says Bohdan Pichurko, M.D., a pulmonologist and the director of Cleveland Clinic’s Pulmonary Function Testing Laboratories. “This reduces the air you breathe in by about 5% to 10%.” Sit up straight, resting your shoulders against the back of the chair. Avoid sitting for long periods; if your job is sedentary, consider using a standing desk for 15 to 30 minutes an hour if possible. When standing, keep your shoulders comfortably back, Dr. Pichurko recommends.

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Breathe deeply from your belly. The diaphragm, the muscle at the bottom of your rib cage, should be the piston driving your breath, says Dr. Pichurko. “The other muscles we use in breathing—on the neck and shoulders and between the ribs—tire quickly and don’t deliver air as effectively to the base of the lungs, where it’s best absorbed.” As a result, you experience “puppy-dog breathing”—short, rapid, shallow breaths that can lead to fatigue, anxiety, and panic. To avoid this, it helps to inhale and exhale through your nose, which also forces you to slow your breathing. If you’re not sure how to breathe from your diaphragm, try this exercise: Seated or standing, place your hand on your belly button and watch it as you breathe. When you’re breathing correctly, your hand should be pushed out by your abdomen as you inhale. If your hand remains still, you’re breathing too high up in your chest. Gently pressing your hand on your belly will help you make sure that your breathing is coming from the diaphragm. “It will feel artiﬁcial initially, but to make it easier you can do it while lying on your back at ﬁrst,” Dr. Pichurko says. “Once you feel comfortable with this exercise, you can even do it while walking or performing some light task. It’s a great way of retraining your body until you can breathe properly without the hand for guidance.”

EASE THE AARGH

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When you ﬁnd your anger level rising, taking a pause to breathe deeply and slowly can help: It keeps certain brain neurons from signaling your whole brain to get all worked up, research suggests.

Good Day / BREATHE RIGHT

Slow-breathing exercises, even a few times a week, can bring major health and psychological beneﬁts. Six breaths a minute may be the best rate for relaxation, says Frederick Muench, Ph.D., a clinical psychologist in New York City. That’s one inhale and exhale about every 10 seconds, which puts you in an ideal state: calm but still alert. You may need to work toward it—here’s how to get there.

Breathe deeply and slowly for 15 to 20 minutes. Yes, the aim is six breaths a minute, but any pace that’s slower than your usual breathing will yield body beneﬁts, Muench says. It helps if you’re in a quiet place without distractions, though you can do this when you’re sitting

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on a plane, in the middle of a crazy workday, or walking the dog. Just as when you’re learning to belly breathe, consider lying on the ﬂoor the ﬁrst few times you try this exercise, making sure your belly is free to rise and fall without being cramped by clothing or poor posture.

Repeat this exercise daily. The more often you set aside 15 to 20 minutes to breathe slowly and deeply, the more you’ll benefit and the easier the practice will become. Hard to find the time? Even a minute or two of slower, deeper breathing can relieve stress, and you can do it anywhere. If you have something coming up that’s high-pressure or anxiety-filled, start focusing on your breathing before it happens—don’t wait for the stress-inducing situation to arrive.

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THE HEALTH CONNECTION

The Science of Breathing It turns out this concentration on slower, more effective breathing is a crucial common denominator in some groundbreaking studies. Here, three proven beneﬁts:

Reduce anxiety Deep breathing and meditation can help ﬁght disorders that can be stress-related, like anxiety, depression, heart attacks, strokes, irritable bowel syndrome, infertility, and insomnia, says cardiologist Herbert Benson, M.D., Mind Body professor of medicine at Harvard Medical School. Multiple studies at major universities have documented the beneﬁts of breathing and other relaxation techniques for problems including posttraumatic stress disorder.

Find focus Both rosary prayers and yoga mantras were found to have “striking and powerful” positive effects on heart rhythms, because these practices slow breathing to about that magic six times per minute, according to research in the British Medical Journal. In fact, slowbreathing techniques are used in “essentially every spiritual tradition to achieve deeper states of prayer, meditation, and contemplation,” says Al Lee, coauthor of Perfect Breathing.

4 Ways to Try Deep Breathing Explore your inhale/exhale with these fresh tips. Research suggests that breathing through your nose is key to getting the beneﬁt of slow breathing.

1 2 3 4

COUNT YOUR EXHALES This simple Japanese technique, called susokukan— or Zen breath counting—focuses your energy on your breath, helping you to concentrate and relax. Count 10 breaths, then return to one. If you get distracted and lose count, just start over from one. Do this exercise for 10 minutes.

BEND AND BREATHE Try this exercise from Nancy Zi, author of The Art of Breathing and a practitioner of qigong, a Chinese discipline that blends breathing techniques with philosophy, martial arts, and meditation. Bend forward from the waist as far as you comfortably can, place your hands on your lower back, and inhale. “Think of the circumference of your abdomen as a blossom opening and closing with each breath,” says Zi. “Let your tongue loosen toward your upper front teeth to relax your respiratory muscles.”

SLOW DOWN YOUR BREATHING To strengthen and coordinate the muscles used for breathing, breathe in through your nose as slowly as you can, exhale normally, then take one regular breath, says Loren Fishman, M.D., medical director of Manhattan Physical Medicine and Rehabilitation in New York City. “You might only be able to breathe in for ﬁve seconds in the beginning, but over time you can build up to much longer inhales,” he says. Start practicing once or twice a day with just three or four long breaths at ﬁrst and gradually work up to 10 long breaths at a time. Then you can try a second exercise: breathing in slowly and breathing out slowly as well.

ALTERNATE NOSTRILS Live longer One review study in the journal Breathe concluded that controlled, slow breathing helps the heart rate and nervous system become more adaptive and ﬂexible— changes linked to better outcomes for a range of medical conditions and longevity in the general population.

In nadi shodhana, a yogic practice from India, you press your right thumb gently against your right nostril, then breathe in through your left nostril. Release the thumb, close your left nostril with your right ring ﬁnger, and then breathe out through your right nostril. Keeping the right nostril open, inhale. Then close it and open the left one and exhale. Repeat this process, exhaling and then inhaling on each side before you switch to the other side. Try this three to ﬁve times.

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NE W

Good Day / PETS

™

Support your pet’s health needs.

Naturally.

Keep Calm and Love Your Pet Understanding the link between your health and your pet’s can help you both stay well. BY L I Z Z S C H U M E R

Supports Skin & Coat Health

nimals’ anxietybusting benefits are no surprise. But many people don’t realize that social distancing impacts pets too. Here’s how to keep your critters in tip-top shape and ways they can help boost your wellness.

Furry Stress Relief

Supports Weight Control

Petting your pup or kitty can help fulfill your body’s need for touch. Spending time with a pet also elevates the body’s levels of serotonin and dopamine, the chemicals that help a person calm down, says Jamie Richardson, the medical chief of staff at Small Door Veterinary.

A Needed Structure and Routine Supports Mobility

Sticking to a regular potty and feeding routine will help your pet feel secure and give you a sense

Available at:

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of normalcy as well. And the exercise and fresh air from your walk outdoors with your dog will do you both good.

Boredom Busters for Your Pal Animals need stimulation to stay physically and mentally healthy, Richardson says. Try practicing their training commands or rotating their toys to make old playthings feel fresh. Even sitting and looking out a window can help stimulate a pet’s mind.

Finding Some Chill for Everyone While your pets are likely happy to have you home more, your stress can transfer to them, so try to stay calm. Signs of anxiety in dogs or cats include shyness or aggression, soiling in the house, unusual vocalizing, and excessive grooming. If your pet shows any of these, call your vet for advice.

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Supports Digestion

The Science to support your pet’s needs.

The Natural Ingredients you want. SKIN & COAT SUPPORT WEIGHT SUPPORT

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Home

I nspi r i ng ideas to spa rk m i nds a nd bust boredom

Indoor, Outdoor, Anywhere Fun

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During the last couple of months you might have played a gazillion Uno games and built every possible version of Hogwarts out of Lego pieces with your children. If you need fresh ideas for family fun, try these kid-pleasing activities you can do in your home or yard.

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Home / INDOOR, OUTDOOR, ANYWHERE FUN SPIN MASTER

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Create something entirely new from that old board game that left your kids a little, well, bored. Just take the spinner from a game like Chutes and Ladders or The Game of Life and grab some paper, a pencil, and a timer. Then assign a yoga pose (such as cat pose, downward dog, or warrior pose) to each number or color on the spinner. Take turns spinning and have everyone hold the chosen pose as long as they can.

BALLOON VOLLEYBALL The best way to play an outside game indoors without breaking all the furniture? Use a balloon instead of a ball! Your kids can play volleyball using a couch or chair as the “net” and a blown-up party balloon as the ball. If you’ve got a solo kid, no problem—challenge him to hit the balloon, then dash to the other side and hit it again before it touches the ground, seeing how long he can keep the volley going. (Just keep uninﬂated balloons away from kids and pets, and discard all broken pieces once balloons pop…as they will!)

fast fun 16

SEE WHO CAN KEEP TWO BALLOONS IN THE AIR THE LONGEST. FOR A REAL DOSE OF SILLINESS, ADD A THIRD!

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Write ﬁve fun, quick activities, numbered 1 through 5, on a piece of paper. (Some ideas: Stand on one foot for 5 seconds and ﬂap your arms like a chicken; Rock out on air guitar for 10 seconds; Stick your legs in the air and pump them as if you’re riding a bike while also saying the alphabet.) Add a number 6 and write Free Pass. Then take turns rolling a die to see which activity each person will perform, and roll a second die to discover how many times it must be done. Play a few rounds, then create a new list.

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READY, SET, ROLL

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OUTDOORS

TIC-TAC-TOSS

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Sketch a big chalk tic-tac-toe board on your patio or driveway. Then ﬁnd eight plastic plates and use tape to mark X’s on four of them. Standing about four feet from the board, take turns tossing plates into the squares. A plate must land completely in a square to stay. The ﬁrst to get three in a row wins.

OBSTACLE COURSE MANIA

SOUND SCAVENGER HUNT

Another great chalk game: Have kids draw courses on your driveway or sidewalk for other family members to navigate. These might include “lily pad” circles to jump to, a zigzag maze to maneuver through, and even written instructions such as Touch your toes three times.

Sit in your yard and ask the kids to close their eyes and make a list of every sound they hear—a dog barking, a bird singing, an insect buzzing, an airplane ﬂying. Ask them to listen for sounds they’ve never noticed before, then draw a picture of what they think is making each sound!

LIST 20 THINGS YOU MIGHT SEE IN YOUR NEIGHBORHOOD—A WEATHER VANE, A RED DOOR, A TALL PLANTER—AND TAKE A WALK TO FIND THEM.

eyes open

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Home / INDOOR, OUTDOOR, ANYWHERE FUN

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For some calmness, try this tree pose from Susan Verde, author of the children’s book I Am Yoga: Stand with your feet together, then bend your right leg and place your foot on your inner left thigh with your knee pointing to the side. Place your palms together in front of your chest. Switch to the other leg when you’re ready.

brainiac

TEXTURE PROWL Whether they’re exploring the garden or their bedrooms, send your kids on a treasure hunt for different textures. Can they ﬁnd something rough, something soft, something sticky, something prickly, and so on?

CRITTER COPYCAT This active game, which you can play in the living room or on the lawn, helps you and your kids appreciate all the animals that share the planet. The leader hops like a frog, ﬂutters like a butterﬂy, or darts like a squirrel while everyone else follows suit. Take turns choosing your favorite animal to copy.

TEST YOUR CHILD’S MEMORY BY PLACING 10 OBJECTS ON A TRAY. GIVE HER A MINUTE TO STUDY THEM, THEN SEE HOW MANY ITEMS SHE CAN RECALL.

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FAMILY YOGA

*Germs that cause bad breath and early gum disease. Use as directed. ©Johnson & Johnson Consumer Inc. 2020

Home / INDOOR, OUTDOOR, ANYWHERE FUN

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WHAT’S CHANGED?

RAINBOW RACE

Have everyone examine the room (or yard) you’re in. Pick someone to leave the area. While he or she is out, change one thing (for instance, turn over a pillow or move a toy). Have the person return and try to spot the item that is different.

Give each child a large tote bag, then challenge them all to wander the house (or yard) and see who can bring you one item in every color of the rainbow (like a red bowl, an orange book, a yellow pencil, and so on). Then have them race to put each item back in its proper place.

Encourage each person to pick a song to add to the party playlist. The person whose song comes on leads everyone else through his or her own choreography by shouting and demonstrating the moves. Things like “Mimic a mermaid,” “Shake your tail feathers,” and “Hop like a kangaroo” will have everyone giggling and working their core muscles.

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DANCE PARTY

You can find the craziest things while checking for monsters under your kid’s bed. Like a minute to eat a cookie.

Style

Ways to look a nd feel

you r ver y best

“Spa” at Home Give your skin TLC from head to toe in one simple step with exfoliating treatments you can whip up in your kitchen. BY K AY L E I G H D O N A H U E H O D E S

Salt, one of the world’s simplest beauty ingredients, plus turmeric for brightening.

CHRIS COPPOLA/STUDIO D.

ace and body scrubs are pampering staples at professional spas for a reason. They smooth, soften, clarify, brighten, and even help reduce signs of skin aging. “As we get older, dead cells don’t shed as quickly, making skin look dull,” says Mona Gohara, M.D., a dermatologist at Yale School of Medicine. “Scrubbing helps this process along, keeping pores clear and letting wrinkle-fighting ingredients go deeper.” The tiny particles in scrubs lift and remove dead cells with friction, and you can control how gentle or aggressive they are based on how much pressure you apply. Here, pro DIY scrub recipes and tips for every skin type.

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Style / BEAUTY

Make an Exfoliating Treat yourself to a natural buffer by mixing one ingredient from each

How to scrub your face Do it after removing makeup and cleansing so your canvas is clear. And don’t scrub every day— once or twice a week is enough, Dr. Gohara says. Go easy when you apply your scrub. “Your touch should be light,” she advises, to avoid damaging skin. Exfoliate at night. Morning is when you apply sunscreen, which can irritate scrubbed skin, says Jeffrey Benabio, M.D., chief of dermatology at Kaiser Permanente San Diego.

Start with 4 Tbsp of an

Add 4 Tbsp (or as much as needed) of a

Exfoliant

Binder

BAKING SODA Helps absorb facial oil.

JOJOBA OIL Lightweight, so it won’t clog pores.

PLAIN YOGURT Gentle enough for even sensitive skin.

Its lactic acid helps dissolve dead skin.

“Scrub before you soap up and shave,” Dr. Benabio suggests. “It helps prevent razor burn by lifting hairs trapped under the skin.” Exfoliate rough heels or ﬂaky elbows and knees daily. “For the rest of your body, three times per week is plenty,” Dr. Benabio says. The skin on the chest is more delicate than that on the rest of the body. “Use a gentler face scrub on this area,” Dr. Gohara says.

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SUGAR OR SALT

SUNFLOWER OIL

Salt should only be used on the body; sugar is gentler.

Contains antioxidants like vitamin E.

COFFEE GROUNDS

COCONUT OIL

Only for the body. Bonus: Caffeine temporarily tightens skin.

Soothes and nourishes dry skin.

DANIELLE DALY.

How to buff your body

Incorporate scent with an optional

Finish with 2 tsp of a

Essential Oil

Skin Booster

LAVENDER

LEMON JUICE

Its aroma is calming

Astringent for oily skin; brightening.

and promotes deep sleep.

ROSE HIP

MOISTURIZE: CHRIS COPPOLA/STUDIO D.

This has antioxidant, anti-aging ingredients vitamins A and C.

Fights breakoutcausing bacteria and brightens.

YLANG -YLANG

HONEY

It’s got an intensely ﬂoral, slightly sweet fragrance.

Has strong moisturizing properties.

Then moisturize! Just as aestheticians do after applying scrubs at the spa, it’s important to hydrate skin to replenish the natural moisture that can be lost during exfoliation. Gently towel-dry, then massage in a face or body moisturizer; a basic, fragrance-free formulation will be less likely to irritate freshly sloughed skin, especially if yours is sensitive.

TEA TREE Good for acne; has an herbal scent.

Fruit acids help dislodge dead skin.

Experts: Lucia Rodriguez Amasio, spa director at Disney’s Aulani Resort and Spa in Ko Olina, HI, and Tere Ochoa, former spa director at Rancho La Puerta in Tecate, Mexico

W O M A N S D AY. C O M / J U N E 2 0 2 0

Trademarks owned by Société des Produits Nestlé S.A., Vevey, Switzerland.

Inspire

Stor ies of resi l ience a nd

g race, d raw n f rom you r world

GRACE UNDER FIRE Diana Brickman, a critical care nurse in New York City. Read about her on page 32.

Front-Line Fighters

n early April, at the height of the coronavirus crisis in New York City, Hearst, the company behind Woman’s Day, sent photographer Benedict Evans to two of the city’s biggest hospitals. Over two days, he shot portraits of and interviewed doctors, nurses, and other medical professionals in what was probably the toughest period of their professional lives. Here we highlight—and honor—four of these front-line responders. P H O T O G R A P H S A N D I N T E R V I E W S BY B E N E D I C T E VA N S

JUNE 2020

W O M A N S D AY. C O M

Inspire / FIGHTERS

J U N E 2 0 2 0 / W O M A N S D AY. C O M

Cara Agerstrand, M.D. age: 40 Pulmonologist at NewYork-Presbyterian/Columbia University Irving Medical Center in New York City. Director of the medical ECMO program.

She works in the ICU, on the front lines, taking care of the sickest COVID patients admitted to the hospital’s ICUs as well as ECMO patients.

I’m an intensivist, which means that I primarily take care of patients in the intensive care unit—people who are critically ill with respiratory failure, cardiac failure, and other very severe illnesses. On the day we got our first COVID-positive patient here in New York, I was in a medical conference with several other colleagues in my specialty, and within what seemed like minutes, all of our phones started going off and we started getting texts and calls just left and right. And it made everything really hit home that this is something that could be really impactful here. Not just in Italy, not just in China. When I come into work in the morning is probably the most difficult part of the day. Because I ride a bike, and I look down these empty streets of New York that are normally bustling with people and cars and traffic, and I’m thinking, How have we found ourselves in this situation? The streets are so empty, but the hospital is so full of so many sick people. [But] it’s funny, as difficult as the ride into work often is—wondering if we can take care of all these people, if we can handle the number of patients that are coming in and need help—actually getting to work and seeing that we can is very powerful. Working as hard as I am working, as hard as all my colleagues are, we really can make a difference and save people’s lives. My specialty within the field of intensive care medicine is something called ECMO, which is an artificial heart or artificial lung that’s used for very severe patients, on patients who are extremely sick. And yesterday we were able to use this

technology to hopefully save three patients. That was a high point, knowing that—despite the number of patients, despite how sick so many people are—we could still use a very specialized device that’s very resource-intensive to take care of those who had no other options and otherwise would have likely died. I think what has inspired me personally has been seeing how everyone has come together so quickly and has so closely worked together. Just really giving it their all. I mean, it’s truly an all-hands-on-deck mentality, and it’s incredible to see that kind of response from not just the doctors and nurses, but from the janitorial staff, from the people who are serving food in the cafeteria. I mean, some of these people didn’t sign up for this kind of risk, but everyone is coming into it completely committed. Taking care of these patients, patients with severe respiratory failure, is what I do. So I just focus on the patient in front of me. I try to ignore the fact that there may be hundreds of other patients just like them down the hall, or on a different ﬂoor, and do whatever I can to take care of that individual patient, whom I’m looking at the same way I would in non-COVID times. I feel very lucky to be able to use the skills that I have, the years of education and training and hard work, to take care of New York and take care of our country. Even when I’m not at work, it seems like I am working. I think honestly from the moment I wake up until the moment I go to sleep, I’m either at work or checking on patients or on calls or trying to make decisions and guidelines about how to best take care of such a large number of these critically ill patients. When I’m not doing that, I’m sleeping, and having some Zoom happy hours with friends has been pretty nice too. I hope the message that the world takes away from this, and that our country takes away from this, is that we are all connected in a way that cannot be denied. And while in medicine we always look out for that one patient in front of us, as a society, we have to look out for each other. And we have to create structures that recognize and appreciate this interdependence, and allow us to conquer and meet any threat like this, current or future.

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Inspire / FIGHTERS

Kathy Fauntleroy, M(ASCP) age: 58 Clinical microbiologist, supervisor of the lab running COVID tests, NewYork-Presbyterian/Weill Cornell Medical Center

In a two-week period, she spearheaded building a new lab, bringing in new equipment, and validating it.

I remember, it was a Thursday, and we had a request from a physician. We had a specimen on a patient where they wanted COVID testing, and we had to send it to the Department of Health. And it was just one sample that day. I had the next day off, and I was looking forward to the three-day weekend. But when I came back on Monday, there were way more specimens, and we were sending a lot of them out to the Department of Health. And they were all asking for COVID testing. So it had changed in just those couple of days that I was off, from just one sample to many samples. This is what I was trained to do. I’ve spent more than 30 years doing this job. And you learn in school and in safety training that you have to be ready for an event like this. You always have it in the back of your mind, but you never

J U N E 2 0 2 0 / W O M A N S D AY. C O M

really think that it’s actually going to happen. But when it does, you go right to the training that you had. So I feel good that I was trained properly and that I was able to bring my best to this situation. [A recent high point was] to see the way people have come together and work as a team to make this all happen. To hear people asking each other, “How are you? How’s your family?” and hear people say that they’re checking in with their friends and family throughout this. That people are really actually paying attention to the well-being of themselves and others. That’s been a high point for me, for sure. [A low point is] mostly trying to manage it all. And when I come in, I walk in the main entrance and I look at the [morgue] trailer outside, and that’s a reminder every day, seeing that there. And it’s sad, because there are so many people and so many families that won’t be able to go to work anymore. [When this is behind us] I hope that people still ask each other, “How are you? How is your family?” That they still check in with their friends. That they make a conscious effort to do that. Because it’s easy to ask someone, “Oh, hey, how are you?” when you’re on your way walking or you’re moving fast. But to look at someone and ask and really mean, “Hey, how are you? How’s your family—is everybody OK?” and mean that. I hope if there is a silver lining in all of this, that that is the thing we keep. I’m hopeful that we are not the same people we were before this happened. That we are stronger. That we look out for each other. And that we still come together for just small things, daily things, not big events like this, but everything. That people are kind to each other.

Marie-Laure Romney, M.D. age: 40 Emergency medicine physician and vice chair of quality and patient safety for the Department of Emergency Medicine, NewYork-Presbyterian/ Columbia University Irving Medical Center

She has an M.B.A. along with her M.D., balancing her clinical role providing direct care to patients with a leadership one.

When we started to see an influx of patients, the volume was so high that we needed to change the way that we normally do operations in our emergency departments. We had to designate what we call a “respiratory unit,” an area of the ED that we had to create just for these types of patients, so that we could properly isolate them as they were under evaluation. That was much earlier. I think the gravity of the situation really hit me when I went to one of our hospitals’ ED, and it was unrecognizable. It felt like I’d walked into an intensive care unit and not the ED that I’d been working in for the past 18 months. I was mostly struck by how sick all the patients were, but also by the fact that they were all by themselves without family there. So it was a really challenging, somber moment. [I’m inspired by] my team and seeing them come back day after day to fight this, and their enthusiasm to do whatever they can to help the patients. You see people not really concerned about their own health or the implications of this for themselves personally, because there’s a bigger mission that we’re trying to serve. This is why I became an emergency medicine doctor. So to be anywhere else just wouldn’t make sense to me. I think the fundamental lesson from this is how much the things that we do impact others. I think we’re flattening the curve this quickly because others have been selfless. Maybe they don’t consider themselves to be at risk, but they’re still choosing to stay home. And I’m hoping that’ll translate even beyond this crisis. That people will be more mindful of how their actions impact others and will take that into consideration with the choices they’re making.

Inspire / FIGHTERS

Diana Brickman, BSN, R.N. age: 32 Critical care nurse and clinical program coordinator at NewYork-Presbyterian/ Weill Cornell Medical Center

She created a course, seemingly overnight, that taught non-ICU nurses how to be ICU COVID nurses, and trained 400 of them in 10 days.

Yesterday was one of the first times I’ve been back to the bedside in two and a half years. I’m in an education role now, so I was afraid that I’d lost my skills. Luckily, I didn’t, but there was fear. There was fear of catching [COVID-19]. I’m worrying about bringing it home to my family. But there’s also confidence, and as soon as I walked in here, I knew I had a job to do and the patients were relying on me. When I go onto the COVID units, I’m there as a support role, and the high moments are extubating patients [when they’re taken off a ventilator]—there’s staff members clapping outside of the door, and the patients are just as happy. When I’m at the bedside caring for the non-COVID patients, [they] appreciate that the nurses who are caring for them go the extra mile to make sure that they’re safe, because their loved ones can’t be there to send them to surgery or be there when they’re out of surgery. So they truly rely on us to be there and hold their hands. And getting acknowledgment and appreciation from the patients is why we do what we do. [A low point is] losing patients, of course. Also the morale of the staff and seeing people at their breaking point. That’s your team, and it’s really hard because there’s only so much you can do to help them through that. I love being a nurse. It’s definitely my passion, and when I get scared, I’m like, This is why I was meant to do this. After all of this, I hope the teamwork, and how supportive everyone is of each other in the hospital, continues outside of the hospital, truly supporting each other and being kind and good to each other. I feel like in these difficult times everyone’s true colors [are] showing, everybody’s coming together and doing anything and everything they can do to help. And that’s amazing. I hope that continues.

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HOW ALMASED WORKS

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We Help You Help. But are you taking care of yourself? AARP can help with information and useful tips on how you can maintain a healthy life balance, care for your own physical and mental well-being, and manage the challenges of caring for a loved one. Get help from others. Ask family and friends for assistance. Seek advice from other people caring for their loved ones. Care for yourself. Don’t forget about your own needs. It’s just as important to make a plan to take care of yourself as it is to create a caregiving plan for your loved one. Tap into AARP’s resources. AARP.org/caregiving has a wide array of information, including legal and ﬁnancial guidance.

You’re there for them. We’re here for you.

Find free Care Guides to support you and your loved one at AARP.org/caregiving

RESILIENCE

/ Inspire

HOW TO

BOUNCE BACK GETTY IMAGES.

We all go through tough times. And in recent months, it’s been taking a whole lot of inner strength to stay the course and get through each day. Since life’s bound to get tough once again, here are sciencebacked ways for us all to become a little more resilient so we’ll be prepared for whatever life throws at us. BY E L A I N E C H I N , M . D . , A N D W I L L I A M H OWAT T, P H . D .

W O M A N S D AY. C O M / J U N E 2 0 2 0

Inspire / RESILIENCE

ou got laid off. A relationship fell apart. You lost a loved one to disease, or a beloved pet to the big, beautiful dog run in the sky. Or maybe you suddenly needed to work from home for weeks on end while the world outside became a scary, dangerous place (sound familiar?). When you hit a setback, resilience is the ability to gather yourself together and move forward. It doesn’t mean you avoid the hurt—rather, you find a way to process it and come back stronger than ever. Resilience isn’t something we’re born with or even taught by our parents (though support during rough childhood events appears to affect how we recover from negative experiences later). It’s a set of coping mechanisms we develop over time. In fact, approximately 40% of our overall happiness is thought to be derived from not our circumstances or our genes, but our own actions, meaning we have a lot of control over how resilient we are. Research has found that this quality is determined in part by self-care, our support systems, and what we do to find meaning in our lives. The next few pages will teach you how to be your strongest, most resilient self—no matter what you’re dealing with.

J U N E 2 0 2 0 / W O M A N S D AY. C O M

Boost Healthy Habits

There’s a strong connection between health and resilience, so your everyday routine can play a big role in how robust your resilience is. In the Total Wellness Index Survey conducted by the Good Housekeeping Wellness Lab (a Woman’s Day partner), 81% of people who said they didn’t deal well with daily stress also felt the least healthy overall. These are the habits that can help mitigate the effects of stress so your mind can focus on resilience:

G ET YO U R Z Z Z’S During deep sleep, your brain sorts and ﬁles your thoughts and experiences from the day just past, giving you a fresh perspective that lets you problem-solve. Sleep also bolsters immunity, and it’s easier to pull yourself together emotionally when you’re not run-down or sick in bed. Aim for seven to eight hours of sleep a night.

M OVE YO U R BO DY Getting 30 minutes of exercise triggers feel-good endorphins as well as GABA, a neurotransmitter that quiets negative thinking. Together, these can help you through a tough time. Research has also shown that regular exercise is a mood elevator, helping you maintain a positive outlook, and it can assist signiﬁcantly in the treatment of depression.

SAY “O M” Meditation can be as simple as focusing on a single calming word. Research suggests that practicing it regularly may shrink the amygdala, reducing stress and anxiety. It can also keep you more alert and calm— and that clearheadedness will serve you well in a crisis.

E AT, E AT, E AT Your body needs fuel. When food is scarce, your system routes what energy it has to essentials, which can leave parts of your brain hungry and unable to make decisions effectively. So get your three squares or ﬁve mini meals, whatever keeps you on an even keel.

BE A RESILIENT MOTHER Moms faced the biggest challenges managing their emotions under pressure, according to the Total Wellness Index Survey. Though more heterosexual parents are splitting domestic duties these days, women are likelier than men to be under 24/7 pressure to care for their kids, manage the needs of the family, and bring home a paycheck—often when they’re skimping on sleep. Here’s how to regain some emotional control. FIND YOUR TRIBE Developing a supportive network of friends with whom to share battle stories can help you see solutions and feel less alone.

COMMIT TO AT LEAST 10 MINUTES OF SELF-CARE EACH DAY

GETTY IMAGES.

Even if it means locking the bedroom door and reading

a chapter of an engrossing novel, this will give you a sense of control and accomplishment.

BE AS KIND TO YOURSELF AS YOU ARE TO YOUR CHILDREN When you do have a setback, be patient, ﬁgure out what you can do better next time, and encourage yourself to try again.

Inspire / RESILIENCE

Inspire You to Learn New Things. Friends who

Edit Your Friends List

are reluctant to expand their horizons don’t help you look for novel activities to try—and it’s exactly those kinds of activities that forge new brain connections, which come in handy when you have a setback and need to adapt fast.

Research shows that social support is the single greatest predictor of happiness, health, and longevity, which are related to resilience. The right people can act as a buffer for stress, that can hamper your ability

willing to provide? Not the best companions: You’ll have more energy to face your own challenges when support goes both ways.

Aren’t Cynical or Negative. Complainers and those who pick things apart place limits that make it harder for you to focus on the possibility of growth—a big factor in becoming more resilient.

Give as Much as You Do.

and be sure it’s ﬁlled with folks who:

You know those friends who leave you emotionally exhausted after you talk to them, or who want more support than they’re

Help You Visualize Life’s Possibilities. Old friends may see you (and themselves) as frozen in time. Seek out people who help you gain the conﬁdence to break away from outdated patterns.

EDIT ONLINE PALS TOO! Sometimes you need to weed out friends on social media who aren’t exactly boons to your mental health. (Like that friend from high school who’s constantly posting scary news stories.) Don’t be afraid to unfriend, unfollow, and bring positivity back to your feed.

Reframing negative self-talk (catastrophizing, self-blame, blaming others, and defeatist thinking) is one technique that can help you set yourself on a positive path. Try it out and see:

All my friends are using their time at home to reorganize their houses, but I’ve been too anxious to do anything except try to chill out.

I N S TE AD O F TH I N KI N G, I never get the best assignments at work. My boss must think I’m an idiot. TRY:

TRY: It’s OK that I’m not productive right now— I’m doing what I need to in order to take care of myself.”

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My boss doesn’t know yet what I’m capable of. I’ll come up with a couple of new projects I’d love to tackle, and that will help her see me in a new light.”

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Change Your Mindset

Give Back, Bounce Back One study found that people who were more involved in volunteering and helping neighbors had higher rates of personal resilience following a terror attack. Acts of kindness and generosity buffer people from stressful events and help them see how to make positive changes in their lives, researchers say. With the coronavirus pandemic, plenty of organizations could use a hand. Sew masks, donate to your local food pantry, or ﬁnd more ways to help out in your area and beyond by visiting volunteermatch.org.

Develop a Resilience-Ready Strategy It’s hard to think clearly in a crisis (for example, many of us hoarded toilet paper this past spring when there was little risk of its actually running out), so it’s smart to have your strategy ready to roll in advance. Steps like these can help with any setback.

Jot Down What You’re Feeling.

possibilities instead of dwelling on distress.

Are you blindsided, angry, scared, relieved? Researchers have found that writing about a traumatic event rather than just replaying it in your mind can help you make sense of it. Then take a few days to simply feel all those things while keeping up your routine: work out, talk to friends, go to bed at your regular time. Resilient people give themselves space to process emotions but don’t wallow, so they stay busy and connected.

I N S TE AD O F TH I N KI N G, My house will never look as stylish as my neighbor’s.

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TRY: We put our savings into a college fund rather than spending it on expensive furniture. That was a smart choice for us, and we love our comfortably messy den!”

Ask Yourself, Do I See a Path Forward? If you don’t quite yet, repeat the step above. Otherwise, write a list of things on that path, big or tiny: For instance, if you’ve lost your job, one step might be “Update LinkedIn” and another “Explore the growing medical technician ﬁeld.” Your list doesn’t have to be perfect—you’re just opening your mind to

Make a Move. Even if you still feel bad, do at least one list item each day and build up to more. Some may seem silly, and you might have to step back to move forward (e.g., you can’t jump into that new tech field without going back to school first), but that’s OK: Resilient people are flexible with goals.

Think About What You’re Grateful For. And write down three to ﬁve things each week. Research indicates that building gratitude may bolster resilience by reducing feelings of hopelessness and powerlessness.

Ask for Help. Being resilient doesn’t mean handling everything yourself. Talk to a good friend or a therapist who can help you reshape your perspective.

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These Aren’t Your Mother’s Cookies. They Just Taste Like it. PEPPERIDGE FARM FARMHOUSE

THERE’S NO TASTE LIKE HOME ™

Cookbook Easy a nd del icious recipes f rom the W D Test K itchen

Crazy for Chickpeas This humble pantry staple is a nutritional powerhouse, packing protein, ﬁber, folate, and iron all into one little legume. Plus, with its nutty, buttery ﬂavor and creamy texture, it can be transformed into anything from snacks to stews—even dessert. Crack open a can!

CRISPY CHICKPEAS

MIKE GARTEN.

recipe, page 50

R E C I P E S BY T H E W D T E S T K I T C H E N JUNE 2020

W O M A N S D AY. C O M

AQUAFABA AIOLI recipe, page 48

Don’t drain that can! Aquafaba, the viscous liquid surrounding chickpeas, mimics egg whites, making it an easy vegan replacement in not just aioli but also meringues and marshmallows.

CREAMY CHICKPEA SOUP recipe, page 48

CHICKPEAS

/ Cookbook

QUICK CHICKPEA AND KALE STEW recipe, page 48

Swap it out

The best kind of carb Chickpeas are rich in carbohydrates, making them the perfect creamy base for a blended soup or a chunky addition to a stew—much like potatoes, except higher in both ﬁber and plantbased protein.

W O M A N S D AY. C O M / J U N E 2 0 2 0

Cookbook / CHICKPEAS

CHICKPEA, SPINACH, AND QUINOA PATTIES recipe, page 48

J U N E 2 0 2 0 / W O M A N S D AY. C O M

This pesto can be tossed with pasta, spread on toast, spooned on chicken, seafood, or pork, or thinned with a bit of extra lemon juice and water for an easy salad dressing.

CHICKPEA PESTO recipe, page 50

PB&J BARS recipe, page 48

Healthy up dessert These bars are free of gluten

J U N E 2 0 2 0 / W O M A N S D AY. C O M

CARB SMART

60 CALORIES

60 calories. 4g net carbs. 2.5g fat, 2g saturated fat, 4g sugar

Cookbook / CHICKPEAS Add 4 cups water and 1 tsp salt; cover and bring to a boil. Add kale, tomatoes, and chickpeas and simmer 4 minutes. 3

PB&J BARS ACTIVE 15 MIN. TOTAL 40 MIN. PLUS COOLING MAKES 16 BARS

1 15-oz can low-sodium chickpeas, rinsed 2 Tbsp honey 2 tsp pure vanilla extract ½ cup creamy peanut butter ⅔ cup old-fashioned rolled oats ½ cup roasted unsalted peanuts 1 tsp baking powder ¼ tsp baking soda ½ tsp kosher salt ⅓ cup strawberry jam

Heat oven to 350°F. Line an 8-in. square baking pan with parchment, leaving an overhang on two sides. 1

In a food processor, pulse chickpeas, honey, and vanilla until smooth. Add peanut butter and pulse to incorporate, scraping sides as necessary. 2

In a small bowl, mix together oats, peanuts, baking powder, baking soda, and salt. Add to food processor and pulse a few times until combined but chunky. Transfer 1 cup dough to a bowl and set aside. 3

Press remaining dough evenly into prepared pan. Gently spread jam on top, then crumble reserved dough over jam. Bake until edges just pull away from pan and top is set and light golden brown, 25 to 30 minutes. 4

Let cool at least 15 minutes in the pan; then, using overhangs, transfer to a rack and let cool completely. To serve, cut into 16 squares. 5

PER BAR 140 CAL, 7 G FAT (1 G SAT), 5 G PRO, 170 MG SODIUM, 16 G CARB, 2 G FIBER

CHICKPEA, SPINACH, AND QUINOA PATTIES ACTIVE 15 MIN. TOTAL 35 MIN. SERVES 4

¼ cup crumbled feta cheese 1 clove garlic 1 jalapeño, seeded Kosher salt ½ cup packed baby spinach

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2 scallions, quartered lengthwise, plus more for serving ½ cup cooked quinoa 1 15-oz can low-sodium chickpeas, rinsed 1 Tbsp olive oil Mixed green salad, for serving

Heat oven to 425°F. In a food processor, pulse feta, garlic, jalapeño, and ¼ tsp salt until mostly smooth. 1

Add spinach and scallions and pulse a few more times to chop. Add quinoa and chickpeas and pulse to chop and combine. 2

Coat a rimmed baking sheet with oil. Scoop chickpea mixture in 2-Tbsp balls, transfer to baking sheet, and ﬂatten slightly. Roast until bottoms are golden brown, 8 to 9 minutes. Flip and roast until golden brown, 7 to 8 minutes more. Serve with mixed green salad. 3

PER SERVING 180 CAL, 7.5 G FAT (2 G SAT), 8 G PRO, 285 MG SODIUM, 21 G CARB, 5 G FIBER

QUICK CHICKPEA AND KALE STEW ACTIVE 20 MIN. TOTAL 25 MIN. SERVES 4

1 Tbsp olive oil 6 cloves garlic, pressed 1 Tbsp lemon zest ½ tsp fennel seeds, crushed ¼ tsp red pepper flakes 1 Tbsp tomato paste Kosher salt 1 bunch kale, stems and tough ribs removed, leaves coarsely chopped (about 12 cups) 2 pints grape or cherry tomatoes 1 15-oz can low-sodium chickpeas, rinsed Lemon wedges and grated pecorino, for serving

Heat oil in a large Dutch oven on medium. Add garlic and zest and cook, stirring, 1 minute. 1

2 Add fennel and red pepper and cook, stirring, 2 minutes more. Stir in tomato paste and cook 1 minute.

Uncover and cook, stirring, until kale is just tender and tomatoes have begun to break down, 2 to 3 minutes more. Serve with lemon wedges and pecorino if desired. 4

PER SERVING 185 CAL, 6 G FAT (0.5 G SAT), 9 G PRO, 580 MG SODIUM, 28 G CARB, 8 G FIBER

AQUAFABA AIOLI ACTIVE 10 MIN. TOTAL 10 MIN. MAKES 1¼ CUPS

¼ cup aquafaba (from 1 can lowsodium chickpeas) 1 Tbsp white wine vinegar 1 tsp fresh lemon juice 1 clove garlic, grated 1 tsp Dijon mustard ½ tsp honey Kosher salt 1 cup canola oil

In a tall measuring cup, combine aquafaba, vinegar, lemon juice, garlic, mustard, honey, and ¼ tsp salt. Using an immersion blender, blend until smooth. With blender running, slowly drizzle in oil until thick and creamy. Use as a spread on sandwiches or dollop on steamed ﬁsh or grilled veggies. PER TBSP SERVING 100 CAL, 11 G FAT (1 G SAT), 0 G PRO, 30 MG SODIUM, 0 G CARB, 0 G FIBER

CREAMY CHICKPEA SOUP ACTIVE 30 MIN. TOTAL 40 MIN. SERVES 4

1 Tbsp olive oil 1 large onion, thinly sliced 2 large carrots (8 oz), chopped 1 leek, white and light green parts only, sliced 1 clove garlic, sliced Kosher salt 2 15-oz cans low-sodium chickpeas, rinsed 4 cups low-sodium vegetable broth

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Cookbook / CHICKPEAS ¼ cup canola oil 2 tsp hot Hungarian paprika

Heat olive oil in a large Dutch oven or a heavy-bottomed pot on medium. Add onion, carrots, leek, garlic, and ½ tsp salt and cook, covered, stirring occasionally, 5 minutes. 1

Add all but ¼ cup chickpeas and cook, covered, stirring occasionally, until vegetables are tender, 5 to 6 minutes. 2

Add vegetable broth and 2 cups water and bring to a boil, then reduce to a simmer until vegetables are very tender, 10 to 12 minutes. Remove from heat. 3

While soup simmers, make paprika oil: Heat canola oil and paprika in a small saucepan on medium until warm. Remove from heat, strain, and let cool. Roughly chop remaining ¼ cup chickpeas. 4

With an immersion blender or a standard blender, in batches, puree soup until very smooth. Serve drizzled with paprika oil and topped with reserved chickpeas (or Crispy Chickpeas, right). Save remaining paprika oil for another use. 5

PER SERVING 310 CAL, 10.5 G FAT (1.5 G SAT), 11 G PRO, 555 MG SODIUM, 45 G CARB, 12 G FIBER

CHICKPEA PESTO TOTAL 10 MIN. MAKES ¾ CUP

2 cups fresh basil 1 Tbsp lemon zest plus 2 Tbsp juice 1 small clove garlic Kosher salt ¼ cup olive oil ¾ cup canned low-sodium chickpeas, rinsed

In a food processor, pulse basil, lemon zest and juice, garlic, and ¼ tsp salt to ﬁnely chop. Add oil and process until smooth. Add chickpeas and pulse until chopped but still slightly chunky. PER TBSP 55 CAL, 5 G FAT (0.5 G SAT), 1 G PRO, 50 MG SODIUM, 3 G CARB, 1 G FIBER

J U N E 2 0 2 0 / W O M A N S D AY. C O M

CRISPY CHICKPEAS ACTIVE 5 MIN. TOTAL 40 MIN. MAKES ABOUT 1½ CUPS

Heat oven to 425°F. Rinse one 15-oz can low-sodium chickpeas and pat very dry with paper towels, discarding any loose skins. On a small rimmed baking sheet, toss chickpeas with 1 Tbsp olive oil and spices (see our favorites at right). Roast until crisp, 35 to 40 minutes. If not eating immediately, let cool completely, then store in an airtight container up to 1 week. To re-crisp, heat at 425°F for 8 minutes.

MIX IT UP CHAI SPICE ½ tsp ground cinnamon ½ tsp ground cardamom ¼ tsp ground ginger ¼ tsp ground nutmeg ¼ tsp black pepper ¼ tsp kosher salt PER ¼-CUP SERVING 80 CAL, 3.5 G FAT (0.5 G SAT), 3 G PRO, 125 MG SODIUM, 10 G CARB, 3 G FIBER

SPANISH SPICE ½ oz Manchego cheese, finely grated ½ tsp smoked paprika ¼ tsp kosher salt PER ¼-CUP SERVING 90 CAL, 4 G FAT (1 G SAT), 4 G PRO, 140 MG SODIUM, 10 G CARB, 3 G FIBER

MEXI SPICE 1 tsp ground cumin 1 tsp ground coriander 1 tsp grated lime zest ¼ tsp kosher salt PER ¼-CUP SERVING 80 CAL, 3.5 G FAT (0.5 G SAT), 3 G PRO, 125 MG SODIUM, 10 G CARB, 3 G FIBER

Makes broccoli less broccoli-ey.

Flower Power Cauliﬂower is rich in glucosinolates, nutrients that may help prevent cancer. It also has vitamin C and ﬁber, which work to lower blood pressure.

CHRISTOPHER TESTANI.

ROASTE D CAU LI F LOWE R AN D RE D CH I LE PI Z Z A

Even the healthiest eater can’t resist a slice of cheesy, saucy pizza. These simple tricks can turn your next pie into a better-for-you meal the whole family will devour. W O M A N S D AY. C O M / J U N E 2 0 2 0

Cookbook / HEALTHY PIZZA

HOW TO MAKE ALL OUR PIZZAS For each recipe, follow these three easy steps:

Heat oven to 500°F (if you can’t heat the oven this high without broiling, set it to 475°F).

On a lightly ﬂoured surface, shape 1 lb pizza dough into a 14-in. oval. Place on a cornmeal-dusted baking sheet.

Get the dough just right Start with store-bought Grab dough from your local pizzeria or supermarket. Opt for a fresh ball, as canned often burns on the bottom. If you can ﬁnd only frozen, thaw it in the fridge.

Scatter topping over dough and bake until crust is

Favorite US E C H E E S E WI S E LY

altogether, so we chose types that

Shape it Leave dough on the counter for at least 30 minutes before shaping: The more time it has to rest, the easier it will be to work with. Use your hands, not a rolling pin, to stretch it on a ﬂoured surface.

Try this crisp-crust trick Dusting the bottom of your pie with cornmeal adds crunch to your crust. Heat your pizza stone (or a baking sheet) in the oven while building your pizza on a cornmeal-dusted pizza peel (or a separate baking sheet) so the dough begins to cook as it hits the hot surface.

J U N E 2 0 2 0 / W O M A N S D AY. C O M

goes a long way.

PI LE O N TH E PRO D U C E Pick fresh fruits and vegetables over fatty meats like sausage and pepperoni. We loaded our pies with roasted cauliﬂower, peppers (including poblanos—we promise, they’re a game changer!), and very thinly sliced mushrooms.

Spice It Up! Layer in spicy peppers, like jalapeños, for contrast with the creamy cheese.

H OT- PE PPE R AN D O N I O N PI Z Z A

Immunity Boost Bell peppers are loaded with vitamin C (one cup contains at least double your recommended daily value), so ﬁll up for a boost to your immune system.

W O M A N S D AY. C O M / J U N E 2 0 2 0

Cookbook / HEALTHY PIZZA

M US H ROO M AN D ARUG U L A SAL AD PI Z Z A

J U N E 2 0 2 0 / W O M A N S D AY. C O M

With 2% milk, at least half of adults had a lower desire to eat than before breakfast for 3 1/2 hours.

Get Your Greens Top your baked pizza with fresh arugula, baby kale, or spinach for a boost of vitamin K, which can help lower blood pressure, maintain strong bones, and keep memory sharp.

10 LAYERS

OF WHEAT

IN EVERY BITE

S PI NACH AN D ARTI CH O KE PI Z Z A

HEALTHY PIZZA

/ Cookbook

SILENCE

YOUR

Dairy Swap

GROWL

Pureed cottage cheese is a great replacement for ricotta, thanks to its similar texture, but has fewer calories and less fat.

MUSHROOM AND ARUGULA SALAD PIZZA TOTAL 20 MIN. SERVES 4

In a bowl, toss: 6 oz cremini mushrooms, very thinly sliced 2 Tbsp olive oil 3 scallions, thinly sliced 1⁄4 tsp each salt and pepper In another bowl, toss: 4 cups baby arugula 2 scallions, thinly sliced 1 Tbsp olive oil 1 Tbsp fresh lemon juice 1⁄4 tsp each salt and pepper

ROASTED CAULIFLOWER AND RED CHILE PIZZA TOTAL 20 MIN.

SERVES 4

In a bowl, toss: 1⁄2 small cauliflower, thinly sliced 2 cloves garlic, thinly sliced 1 large leek, cut into thin half-moons 1 red chile, thinly sliced 1 Tbsp olive oil 1⁄4 tsp each salt and pepper Fold in: 11⁄2 oz Gruyère cheese, coarsely grated

Follow instructions on page 54 (top only with mushroom mixture before baking), then remove pizza from oven, top with arugula mixture, and grate 1⁄2 oz Parmesan on top. PER SERVING 395 CAL, 13 G FAT (2 G SAT), 14 G PRO, 865 MG SODIUM, 58 G CARB, 3 G FIBER

Follow instructions on page 54, then top with parsley before serving. PER SERVING 370 CAL, 9 G FAT (2.5 G SAT), 15 G PRO, 755 MG SODIUM, 59 G CARB, 3 G FIBER

SPINACH AND ARTICHOKE PIZZA TOTAL 20 MIN. SERVES 4

In a bowl, toss: 1 small onion, thinly sliced 1 small red pepper, sliced 1 small yellow pepper, sliced 1 poblano pepper, halved and thinly sliced 1 small jalapeño, halved and thinly sliced 1 Tbsp olive oil 1⁄4 tsp each salt and pepper

In a bowl, toss: 3 cups baby spinach 1 14-oz can artichoke hearts, drained, patted very dry, and chopped 2 cloves garlic, thinly sliced 1 Tbsp olive oil 1⁄4 tsp pepper In a mini food processor, puree: 1⁄2 cup small-curd 1% cottage cheese 2 Tbsp Pecorino Romano cheese 2 tsp finely grated lemon zest 1⁄4 tsp each salt and pepper

Follow instructions on page 54, but sprinkle 11⁄2 oz extra-sharp Cheddar (coarsely grated) over dough before adding topping mixture.

Follow instructions on page 54. Scatter spinach-artichoke mixture ﬁrst, then dollop with cheese mixture and grate 1⁄2 oz Parmesan on top.

PER SERVING 330 CAL, 6.5 G FAT (1.5 G SAT), 12 G PRO, 690 MG SODIUM, 57 G CARB, 3 G FIBER

PER SERVING 385 CAL, 8 G FAT (2 G SAT), 19 G PRO, 1,110 MG SODIUM, 60 G CARB, 3 G FIBER

HOT-PEPPER AND ONION PIZZA TOTAL 20 MIN. SERVES 4

W O M A N S D AY. C O M / J U N E 2 0 2 0

Cookbook / APPLES

Roasted Apples SERVES 2

Heat oven to 425°F. Coat a small rimmed baking sheet with 1 Tbsp olive oil. Place 2 apples (halved and cored) cut sides down, sprinkle with 4 sprigs thyme, and roast until tender, 15 minutes. Place in bowls, cut sides up, and add dollops of vanilla Greek yogurt. Spoon any pan juices on top and sprinkle with additional thyme PER SERVING if desired. 155 CAL, 5.5 G FAT

DANIELLE DALY.

(1 G SAT), 2 G PRO, 10 MG SODIUM, 27 G CARB, 4 G FIBER

Good Apples The stars of these treats (apples, of course!) are ﬁlled with antioxidants and vitamin C—and since they’re also loaded with plenty of dietary ﬁber, any of them will keep you full and energized.

J U N E 2 0 2 0 / W O M A N S D AY. C O M

UP THE CRUNCH A sprinkle of cacao nibs gives a slightly bitter, chocolatey ﬂavor without added sugar, along with a boost of magnesium, which supports muscle and nerve function.

SERVES 4

Cut 2 apples into thin wedges and arrange on a plate. In a bowl, whisk together 2 Tbsp almond butter and 1 Tbsp each coconut oil and maple syrup. Drizzle over apples, then sprinkle with ¼ cup toasted coconut ﬂakes, 2 Tbsp toasted pepitas, and 1 Tbsp each cacao nibs and dried currants.

Apple MAKES 12

PER BALL 75 CAL, 2.5 G FAT (0.5 G SAT), 1 G PRO, 15 MG SODIUM, 14 G CARB, 2 G FIBER

balls. Refrigerate at least 2 hours and up to 5 days.

W O M A N S D AY. C O M / J U N E 2 0 2 0

SUPERFOOD 0 2 m r e i nu d n te u s in

Tasty and healthy meals you’ll feel great about eating. Each recipe serves four, and bonus: They’re all under $14!

SERVES 4 TOTAL COST $7.16

Mushrooms This ﬂavorful dinner is an immunity booster, thanks to the antioxidants selenium and ergothioneine in the mushrooms. Plus, the asparagus is a good source of vitamin C.

Heat grill to medium-high. Cook 12 oz whole-wheat spaghetti. 1

In a large bowl, toss 10 oz mushrooms, 8 oz asparagus, and 1 bunch scallions (all trimmed) with 11⁄2 Tbsp olive oil and 1⁄2 tsp each red pepper ﬂakes and salt. 2

Grill vegetables until just tender, 3 to 5 minutes. Cut asparagus and scallions into 2-in. pieces; place back in bowl. 3

J U N E 2 0 2 0 / W O M A N S D AY. C O M

Using a garlic press, squeeze 1 large clove garlic into the bowl and ﬁnely grate zest of 2 lemons on top. Halve lemons and grill, cut sides down, until charred. 4

Add spaghetti to bowl of vegetables, squeezing in juice of lemons and tossing to combine. Serve with grated Parmesan if desired. 5

PER SERVING 435 CAL, 9.5 G FAT (1.5 G SAT), 18 G PRO, 260 MG SODIUM, 79 G CARB, 12 G FIBER

MIKE GARTEN.

WHOLE-WHEAT SPAGHETTI WITH GRILLED ASPARAGUS AND SCALLIONS

FOOD S U P E R S TA R

EASY EVERYDAY COOKING

SWEET POTATO, BLACK BEAN, AND SPINACH QUESADILLAS SERVES 4 TOTAL COST $4.46

Heat broiler. Halve 2 small sweet potatoes lengthwise; place cut sides down on a plate. Microwave on high until tender, 5 to 7 minutes. 1

Heat 2 Tbsp olive oil and 2 cloves garlic (ﬁnely chopped) in a large skillet on medium until garlic starts to sizzle. Stir in 1 tsp ground cumin, 1⁄2 tsp ground cinnamon, and 1⁄4 tsp cayenne. 2

Add one 15-oz can black beans (rinsed) and 1⁄3 cup water. Cook 2 minutes. Add 1 bunch spinach (chopped) and cook, tossing, 1 minute.

/ Cookbook

Place 4 tortillas on a foil-lined baking sheet. Scoop sweet potato from skins and spread on half of each tortilla. Top with bean mixture and sprinkle with 11⁄2 cups grated Jack cheese. Fold tortillas over to cover ﬁlling (they will look overstuffed). Broil until tops are golden brown and cheese has melted, 2 minutes. Serve with lime wedges and salsa if desired. 4

PER SERVING 430 CAL, 14 G FAT (6 G SAT), 15 G PRO, 940 MG SODIUM, 62 G CARB, 9 G FIBER

FOOD S U P E R S TA R

Sweet Potatoes These potatoes are loaded with the antioxidant

FOOD S U P E R S TA R

CON POULOS.

Black Beans Keep bones strong by adding black beans to your diet. They're high in ﬁber and a good source of manganese.

Cookbook / EASY EVERYDAY COOKING

deals &dish

FOOD S U P E R S TA R

Salmon Salmon is a super ﬁsh that adds omega-3 fatty acids and an extra hit of protein to this delicious sandwich.

An inside look at Woman’s Day events, promotions & special offers

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FOOD S U P E R S TA R

Greek Yogurt Swapping in creamy Greek yogurt for mayo lowers fat and increases calcium, which promotes bone health.

SALMON BLTS SERVES 4 TOTAL COST $12.49

Working in batches, cook 8 slices bacon in a large skillet on medium until crisp, 5 to 6 minutes; transfer to a paper towel–lined plate.

4-oz pieces skinless salmon ﬁllet with 1⁄4 tsp each salt and pepper and cook until opaque throughout, 1 to 2 minutes per side.

Meanwhile, in a bowl, combine 1⁄2 cup low-fat plain Greek yogurt, 1⁄4 cup fresh dill (chopped), 1 scallion (ﬁnely chopped), and 1⁄4 tsp each salt and pepper.

Spread yogurt mixture on 4 pieces of bread. Top with romaine lettuce, salmon, 1 tomato (sliced), and bacon, then ﬁnish with another slice of bread.

Wipe out the skillet and heat 1 Tbsp oil on medium. Season four

PER SERVING 485 CAL, 15 G FAT (4 G SAT), 42 G PRO, 885 MG SODIUM, 43 G CARB, 7 G FIBER

J U N E 2 0 2 0 / W O M A N S D AY. C O M

CON POULOS.

PROMOTION

PRO M OTI O N

CHILI-ORANGE SHRIMP WITH BROCCOLI COUSCOUS SERVES 4 TOTAL COST $13.98

shrimp with 1⁄2 tsp each salt and pepper; cook 3 minutes. Turn shrimp, then add 2 cloves garlic (thinly sliced) and one 1-in. piece ginger (cut into matchsticks); cook 1 minute. Add 2 tsp chili garlic sauce; toss to coat. Add orange and 1⁄2 cup roasted cashews; cook 1 minute. 4 Fluff broccoli couscous with a fork. Serve shrimp mixture on top and sprinkle with sliced scallions.

Sarah Stier

In a food processor, ﬁnely chop 6 oz broccoli ﬂorets. In a medium bowl, toss broccoli with 1 cup couscous and 1⁄4 tsp each salt and pepper. Pour 11⁄4 cups boiling water over top, then cover and let sit 10 minutes. 2 Cut away peel and pith from 1 large navel orange. Quarter lengthwise, then slice crosswise. 3 Heat 1 Tbsp olive oil in a large nonstick skillet on medium. Season 20 large peeled and deveined 1

PER SERVING 355 CAL, 12 G FAT (2 G SAT), 14 G PRO, 400 MG SODIUM, 48 G CARB, 5 G FIBER

FOOD S U P E R S TA R

CHRISTOPHER TESTANI.

S Empire

t ate Re

alt y Tru

Cashews These nuts are high in magnesium, a nutrient that’s important for bone strength and osteoporosis prevention.

FOOD S U P E R S TA R

Broccoli The ﬁber in this crunchy veggie can help improve blood sugar levels and may reduce the risk of type 2 diabetes.

In recognition of Heart Health Month, Woman’s Day and King Features partnered with the Empire State Building in New York City to light the top of the iconic building red, pink and white. Designer Betsey Johnson of the #LoveYourHeart campaign hit the switch to cast the rosy glow over the city with the help of Betty Boop, who is celebrating her 90th birthday in 2020!

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THE ONLY THING STRONGER THAN US, IS YOU. †

Purchase by 3/ 1 /21. Redeem within 30 days of purchase. See Depend.com/guarantee for details. ®/™ Trademarks of Kimberly-Clark Worldwide, Inc. or its affiliates. © KCWW

Health

The latest news a nd w isdom so you ca n l ive l i fe to the f u l lest

5 Steps to a Stronger Immune System These smart moves will give your body’s defense system a much-needed boost.

GETTY IMAGES.

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

n even the most normal times, you should try to take care of your immune system— after all, it’s what helps your body fight off viruses and bacteria (a.k.a. the things that cause illnesses like colds and the flu). But today, with new, scary diseases popping up seemingly out of nowhere, having the strongest immune system possible feels more important than ever. Nothing can guarantee that you won’t get sick, but when combined with important steps like washing your hands and reducing how often you touch your face, these five science-backed actions can help you stay as healthy as possible.

JUNE 2020

W O M A N S D AY. C O M

Health / IMMUNITY

1. Get a daily dose of vitamin C. There’s a reason you probably picture a big glass of orange juice when thinking about how to ﬁght off a cold: The vitamin C it contains is like catnip for your immune system. Studies show that the powerful antioxidant supports multiple immune functions, like enhancing antibody levels and improving how well microbes are killed. Most women need 75 mg to 90 mg of vitamin C a day, an amount you can easily get through your diet.

Booste h t l a e H

Orange juice isn’t the best way to get a daily shot of C, since a cup of it has more than 20 g of sugar. Vitamin C is in lots of other colorful foods, including red peppers, strawberries, and leafy greens. “Scoop hummus or guacamole up with chunks of red bell pepper instead of chips,” says Karen Ansel, R.D.N., author of Healing Superfoods for Anti-Aging. “And add berries, especially strawberries, to everything from yogurt parfaits to cereal and oatmeal.” On top of that, try to use spinach or kale as your salad base. “If you’re used to having lettuce, mix it with baby kale or spinach as a way to get accustomed to the taste,” says Ansel.

Remember to relax.

File this under “Easier said than done,” but reducing stress is really good for your immune system. When you feel stressed out more days than not (sound familiar?), bodily functions such as the immune system that aren’t immediately essential are lowered, and hormones are released that lessen the body’s ability to ﬁght off infection. Chronic stress can also lower the number of white blood cells available to ﬁght off germs, which explains why people with chronic stress are likelier to get sick after being exposed to a cold virus.

Try mindfulness meditation. Research is starting to show that it can improve the functioning of certain immune processes related to inﬂammation and ﬁghting disease. Consider guided meditations on apps like Calm and Headspace. Another good idea: Limit your news consumption. Kathryn Boling, M.D., a family medicine doctor with Mercy Medical Center in Lutherville, MD, says, “I tell my patients to allow themselves one half-hour news break a day and otherwise try to tune it out as much as possible.”

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Booste Health

Move your body. Ready for yet another reason why regular physical activity is such a good idea? Studies show that it can decrease your risk of getting sick by improving immune regulation. Exercise might also help you feel better faster: Research shows that people who regularly do moderate aerobic activity recover more quickly from a cold than those who don’t. There are a few theories as to why, including the idea that exercise helps white blood cells (the little guys that travel around detecting illnesses) circulate more speedily and ﬂushes bacteria out of the lungs.

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a bike ride, or trying a fun streaming workout class (there are loads of free ones on YouTube). Another trick is something called habit stacking. “There are things you do throughout the day, like going to the bathroom or brushing your teeth,” says Saara Haapanen, a personal trainer based in Denver. “Each time you do one of those things, also do something active.” For example, do 10 squats every time you walk out of the bathroom, triceps dips whenever a new TV episode starts, and a minute of push-ups before each meal or snack. “Every little bit you do throughout the day adds up,” says Haapanen.

Cut down on alcohol. Those two glasses of wine you may enjoy most nights with dinner aren’t doing your immune system any favors. Too much alcohol can be disruptive, making it harder for your body to defend itself from bacteria and viruses. It’s a bigger problem for chronic heavy drinkers, who may ﬁnd their immune systems signiﬁcantly weakened, according to the journal Alcohol Research.

Booste

Research shows that moderate drinking likely won’t harm the immune system, but many people are surprised at the deﬁnition of "moderate": one beer or glass of wine per day for women, according to the CDC. And experts tend to discourage drinking alcohol daily if you want your immune system operating at 100%. There’s no need to teetotal completely, but Ansel suggests lightening your normal cocktail—say, by mixing prosecco with some pomegranate or cranberry juice. You can also swap in seltzer for the prosecco. “Make it more exciting with a simple syrup infused with basil or rosemary,” Ansel says. Her recipe: Mix equal parts sugar and water in a saucepan with your herbs of choice. Heat until the sugar dissolves, then let cool and remove the herbs.

GETTY IMAGES.

Health

IMMUNITY

/ Health

Get enough sleep. It turns out that the phrase “sick and tired” is rooted in fact: The less you sleep, the worse your immune system is at fighting off germs. Research shows that people who clock fewer hours of sleep at night (less than seven) are likelier to get sick when exposed to a cold virus. One reason is that when you’re asleep, your immune system is hard at work releasing chemicals needed to battle infection. When you stay up too late streaming Netflix, your body may not produce enough of these to do the job (and you’ll also experience a dip in infection-fighting antibodies).

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Health

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your phone to go off nine hours before you usually wake up. This will help remind you when it’s time to start winding down. “You also want to limit how much light you’re exposed to at the end of the day,” says W. Christopher Winter, M.D., president of Charlottesville Neurology and Sleep Medicine. “Mimic a sunset inside by using dimmer switches and turning on lamps instead of overhead lights. It really helps facilitate sleep.” Need motivation to prioritize sleep? Do a mental scan the morning after you've gotten a solid eight hours and see how much better your mind and body feel.

W O M A N S D AY. C O M / J U N E 2 0 2 0

ABS BONUS While walking, draw your belly button back toward your spine. This engages the big, deep muscle that runs horizontally across your lower abdominals. It’s like holding a plank!

WALK FOR HEALTH

/ Health

WALKING FOR

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Body& Mind Getting your walk on can have wide-ranging beneﬁts and even be life-changing. Whether you’re looking for an energetic walking workout, expert-backed advice for adding more steps to your day, or ways to bring more zen to your stroll, we’ve got you covered.

W O M A N S D AY. C O M / J U N E 2 0 2 0

Health / WALK FOR HEALTH

WORKOUT #1

The Living Room Routine Can’t leave the house? No problem. Try this power-packed workout from Leslie Sansone, executive producer of Walk at Home Workouts. No treadmill required!

Reasons to Walk More

1 WALKING IS AN ENERGY BOOSTER. One study found that adults who walked for 30 minutes ﬁve times a week had more energy to get through the day, felt healthier, and were more conﬁdent than people who did it less often.

2 IT CAN IMPROVE YOUR IMMUNITY. Among 1,002 study participants, those who got 20 minutes or more of aerobic exercise at least ﬁve days a week spent 43% fewer days sick than people who exercised only once a week or less. And the walkers who did get ill were sick for less time and had milder symptoms.

3 YOU’LL SNOOZE BETTER IF YOU HOOF IT. One study found that people who took an

a.m. walk fell asleep faster and slept more soundly that night.

4 WALKING CURBS SUGAR CRAVINGS. Have a sweet tooth? Lace up your sneakers. Research suggests that walking can curb cravings for sugary snacks—likely due to the endorphins (feel-good chemicals) physical activity releases.

5 IT LOWERS YOUR RISK FOR CHRONIC DISEASES. Taking even 3,500 steps a day can lower your diabetes risk by 29%. And walking 30 to 60 minutes most days of the week will drastically lower your risk for heart disease. Since that’s the number one killer of women, this is a real health boost.

6 IT’S GOOD FOR YOUR BRAIN. Walking for about 40 minutes three times a week increases the size of brain regions associated with memory and planning. Two hours of walking throughout the week can reduce your risk of stroke by 30%.

J U N E 2 0 2 0 / W O M A N S D AY. C O M

SPEED: 130 steps per minute TIME: 3 minutes INSTRUCTIONS: Repeat this circuit for your warm-up: • March in place for 16 counts. • Sidestep for 16 counts. • Alternate front kicks for 16 counts. • Alternate knee lifts for 16 counts.

PART 2 SPEED: 140 steps per minute TIME: 4 minutes INSTRUCTIONS: Repeat these moves to begin your circuit: • March in place, raising hands overhead with every other step, for 16 counts. • Sidestep, opening arms with each step out and closing with each step in, for 16 counts. • Alternate front kicks, reaching both hands toward your foot on each kick, for 16 counts. • Alternate knee lifts, touching your elbows to your knee in a “standing crunch” motion, for 16 counts.

PART 3 SPEED: It should feel brisk. TIME: 1 minute INSTRUCTIONS: Climb up and down a flight of stairs. (If you don’t have a full flight, use one step. Step up right, step up left, step down right, step down left for 30 seconds, then lead with your left foot for 30 seconds.) Gluteal muscles (your back end) are called on more with each step up, so even short bursts on stairs can enhance your calorie burn. Complete Parts 2 and 3 a total of four times. Then cool down by walking around the house for 2 minutes and finish with a few stretches.

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Walking is a whole-body experience that can improve your health from head to toe. When you feel tired or overwhelmed and would rather take it easy on the couch, remind yourself of the wellness payoffs below.

PART 1

Courtesy of MagniLife® ❯

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Christina Walker Chief Science Researcher

ARTHITIS PAIN?

SCIATICA BACK PAIN? Are radiating pains down the back of your leg, or pain in your lower back or buttocks making it uncomfortable to sit, walk or sleep? Millions are suffering unnecessarily because they are not aware of this proven treatment. MagniLife® Leg & Back Pain Relief combines four active ingredients, such as Colocynthis to relieve burning pains and tingling sensations. Although this product is not intended to treat sciatica, it can help with the painful symptoms. “I am absolutely amazed at how it works and how fast it works.” - T Martin. Tablets dissolve under the tongue and do not interfere with other medications. MagniLife® Leg & Back Pain Relief is sold at Walgreens, CVS, Rite Aid, Walmart and Amazon. Order risk free for $19.99 +$5.95 S&H for 125 tablets per bottle. Get a FREE bottle when you order two for $39.98 +$5.95 S&H. Send payment to: MagniLife S-WD2, PO Box 6789, McKinney, TX 75071 or call 1-800-2469525. Money back guarantee. Order now at www.LegBackPain.com

ECZEMA? Is itchy, red or cracked skin causing you discomfort or embarrassment? Over 30 million people now suffer from eczema and dermatitis, which is becoming more prevalent among older adults. New treatments are now available without steroids or prescriptions. MagniLife® Eczema Care+ can be used on the face, scalp or body and contains Oat-derived Beta Glucan to relieve itching, pain and redness. Moisturizing gel deeply hydrates for visibly softer skin. “Upon receipt, started using and the itching stopped within minutes and has not returned. Great product!!!” - Edward. MagniLife® Eczema Care+ is sold at Walgreens, Rite Aid and Amazon. Order risk free for $17.99 +$5.95 S&H for a 2 oz jar. Get a FREE jar when you order two for $35.98 +$5.95 S&H. Send payment to: Mag-

Are muscle and joint pains in your back, neck, shoulders or knees keeping you from enjoying daily activities? You should know of a new topical pain reliever that targets the source of the pain – inﬂammation, instead of masking it with artiﬁcial cooling or warming. MagniLife® Arnica Pain Relief Gel with emu oil and eucalyptus relieves pain from sore muscles, joint discomfort, strains and arthritis. Concentrated, topical gel absorbs quickly leaving no lasting smell. “It was a bit like taking a Tylenol but with immediate pain-relieving effects.” - Nicole. MagniLife® Arnica Pain Relief Gel is sold at Walgreens and Amazon. Order risk-free for $19.99 +$5.95 S&H for a 4 oz jar. Get a FREE jar when you order two for $39.98 +$5.95 S&H. Send payment to: MagniLife GC-WD2, PO Box 6789, McKinney, TX 75071 or call 1-800-246-9525. Satisfaction guaranteed or money back. Order now at www.ArnicaPainGel.com.

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FIBROMYALGIA PAIN? Are you one of 16 million people suffering from deep muscle pain and tenderness, joint stiffness, difficulty sleeping, or the feeling of little or no energy? You should know relief is available. MagniLife® Pain & Fatigue Relief combines 11 active ingredients to relieve deep muscle pain and soreness, arthritis pain, aching joints, and back and neck pain. Although this product is not intended to treat fibromyalgia, it can help with the pain and fatigue caused by fibromyalgia. “These tablets have just been WONDERFUL. I’d recommend them to anyone and everyone!” - Debra, WV. MagniLife® Pain & Fatigue Relief is sold at CVS, Rite Aid Pharmacy and Amazon. Order risk free for $19.99 +$5.95 S&H for 125 tablets per bottle. Get a FREE bottle when you order two for $39.98 +$5.95 S&H. Send payment to: MagniLife F-WD2, PO Box 6789, McKinney, TX 75071 or call 1-800-246-9525. Satisfaction guaranteed. Order now at www.PainFatigue.com

Muscle or Joint Pain?

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Ways to Sneak In a Stroll

No need for a formal workout to add more steps to your day.

1 TAKE A MINI LUNCH BREAK. Prevent an afternoon crash with a 15-minute midday walk. One study found that this was all it took for better concentration and less fatigue during the workday. Bonus move: Climb any stairs you see.

2 HAVE A WALKING MEETING— OR MEET-UP. If your work is via the

Meditation doesn’t have to be done in the solitude of your bedroom. Try this 10-minute walking meditation from the experts at mindful.org.

As you begin your walk, hold your arms in a comfortable position. Pay attention to the rise and fall of your feet; notice how your legs stride. If your attention wanders, shift it back to your bodily sensations—this ﬁrst part is all about you.

Now shift your awareness to smell. Perhaps you get a whiff of earthy mulch or the gentle scent of fresh-cut grass. Breathe it all in.

GET HIKING. Some of the world’s

2 After a few minutes, turn your attention to the sounds around you. Do you hear birds chirping? A lawn mower whirring? Take in every sound, both pleasant and unpleasant.

4 Move on to vision. Take in the colors, objects, and scenery around you. Maybe you notice your neighbor’s new ﬂower bed.

5 In the last few minutes, bring your awareness back to your body.

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most beautiful places are accessible only on foot, and following a trail to get somewhere can be absorbing, inspiring, and humbling. You can ﬁnd a footpath in a nearby local, state, or national park via the American Hiking Society’s “Hikes Near You” tool on its site (americanhiking.org).

4 STROLL YOUR NEAREST CITY. When you want to get to know a place, sign up for a walking tour—check TripAdvisor to ﬁnd opinions on the best local spots. The pace lets you take in details you’d miss in a car. Extra-fun: themed walking tours like architectural highlights, ghost tours, or routes that hit the best gardens.

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Ommm While You Step

phone these days, plug in your headset and hoof it while you brainstorm with a coworker. (You can also do this when you’re checking in with a friend!) If you work in an ofﬁce, consider ditching the conference room and strolling with your coworkers. You might even get more done, suggests Anita Sanchez, Ph.D., a consultant and executive coach in Boulder, CO. Stepping outside with coworkers creates a sense of equality (nobody’s at the head of the table) that may help resolve problems better, she says.

WALK FOR HEALTH

/ Health

90 seconds. Then switch and lead with the left foot for 90 seconds.

WORKOUT #2

The Neighborhood Routine If you can get outside, go! This workout from Jessica Smith, ﬁtness trainer and creator of the Walk On workout series, combines walking and strength training to torch calories and boost metabolism. All you need is a set of dumbbells.

WARM-UP 1. Walk at a slow pace, holding the weights, gradually speeding up for 3 minutes. Find a safe spot to stop and set your weights down. 2. For 1 minute, alternate lifting one knee up toward your hip as both arms reach overhead and lowering your arms with each step down. 3. Next, take a wide step to the right and bring your left foot to meet your right; immediately repeat on the opposite side. Move back and forth at a brisk pace and let your arms move naturally, alternating for 1 minute.

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CIRCUIT Grab the dumbbells to begin the following circuit (4 arm exercises and 4 walking intervals). Complete

the circuit 3 times, holding the weights throughout. 1. Chest Squeeze Stand tall with elbows bent at 90 degrees and arms open to sides of shoulders, holding weights with palms facing forward (as if you were a goalpost). Draw abs in to the spine as elbows come together in front of shoulders, maintaining the 90-degree angle. Return to start and repeat. Do 15 reps total. 3-MINUTE WALKING INTERVAL: Walk forward, lifting knees high in front of hips at a quick tempo, holding dumbbells at hips. 2. Single-Arm Reverse Fly Standing with feet hip-width apart and maintaining a straight spine, hinge torso forward from hips 45 degrees, reaching dumbbells toward the ground. Keeping elbows slightly bent, raise left arm out to the side to about chest or shoulder height, squeezing left shoulder blade in toward spine. Hold for one count, then slowly lower. Perform 15 total reps with the left arm, then repeat with the right. 3-MINUTE WALKING INTERVAL: Turn your body sideways and walk to the side, leading with your right foot, as quickly as you safely can for

3. Biceps Curl to Front Chest Scoop Stand with feet hip-width apart, arms extended down, holding weights by sides. Curl forearms up toward body until they form 90-degree angles, keeping elbows bent and close to rib cage, with palms facing up. Next, extend arms out in front of chest in a forward scooping motion, with elbows remaining slightly bent and palms facing up. Then bend elbows back in by sides and lower arms to return to start. Repeat for a total of 15 reps. 3-MINUTE WALKING INTERVAL: Power up your pace and walk as quickly as you can. 4. Rear Row and Triceps Kickback Stand with feet hip-width apart, knees slightly bent, and hinge forward about 45 degrees from hips, maintaining a straight spine. Extend arms toward the ground with palms facing in. Bend elbows and pull weights up to sides of rib cage, squeezing shoulder blades back and together. Keeping elbows pulled back and in place, extend arms behind body, squeezing through backs of arms. Reverse the move to complete the movement. Repeat for a total of 15 reps. 3-MINUTE WALKING INTERVAL: Keep up your brisk pace and walk in a zigzag formation as you travel forward. The quick change of direction keeps your brain sharp and helps build agility and coordination. NOTE: On your third time through the circuit, replace the zigzag walking interval with a 3-minute cooldown at an easy pace to bring your heart rate down. Finish with a few stretches.

W O M A N S D AY. C O M / J U N E 2 0 2 0

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NUTRITION

NUTRITION EXPERT Joy Bauer, R.D.N. @JoyBauer @JoyLBauer

/ Health

Eat Well, Live Well

s a health nut who also loves to eat, I’m constantly finding ways to make nutritious food taste delicious. And since I love sharing those meals with you, I’m excited to introduce you to my brand-new book, Joy Bauer’s Super Food!: 150 Recipes for Eternal Youth. In it you’ll find loads of good eats for breakfast, lunch, dinner, and dessert that will nourish your body and please your taste buds. Each recipe is jam-packed with wholesome superfoods that have the nutrients you need to keep your body in tip-top shape. Here’s a peek at some of my favorite morning meals, made from ingredients that will give you the energy you need to live your best life each day.

ABRAMS BOOKS, 2020.

BREAKFAST COFFEE COOKIES Cookies for breakfast? It’s a dream come true! I ﬁrst debuted these grab-and-go gems on the Today show, and they were an instant hit. They contain three brain- and memoryboosting ingredients: cocoa powder, coffee, and blueberries. Go ahead and enjoy two or three in the a.m. with a cup of coffee, or channel your inner kid and enjoy with milk for an afternoon snack.

Joy Bauer, M.S., R.D.N., NBC’s TODAY show nutrition expert and best-selling author of Simple Food Remedies and Yummy Yoga.

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Health / NUTRITION

My husband and my son are both huge fans of bananas…and pie. So the dietitian in me thought, Why not marry the two? That’s how this dish was born. It stars potassium-packed banana for sweetness, ﬁber-ﬁlled oats, cottage cheese for satiating protein and bonestrengthening calcium, and chia seeds to make it gel. My guys happily spoon this up in the morning before rushing out the door, and the girls and I go bananas over it too!

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ABRAMS BOOKS, 2020.

BANANA CREAM PIE OVERNIGHT OATS

Real strawberries.

ABRAMS BOOKS, 2020.

LOW-CARB QUICHE BISCUITS WITH BACON, CHEDDAR, AND CHIVES

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. s a n a n a b l

Stir egg mixture into ﬂour mixture, gently stirring until just incorporated. Fold in blueberries and chocolate chips (if desired, reserve some chips to sprinkle on top before baking). Do not overmix. 4

Scoop balls of dough, about 11⁄2 Tbsp each, onto prepared sheets, about 2 in. apart. Flatten cookies slightly by pressing lightly with ﬁngers or back of fork. (Batter will be sticky; mist scoop, ﬁngers and/or fork with nonstick spray as necessary.) If desired, top each cookie with reserved chocolate before baking. 5

Bake until ﬁrm around the edges, 12 to 14 minutes. Let cool completely on sheet on wire rack. 6

BREAKFAST COFFEE COOKIES ACTIVE 15 MIN. TOTAL 30 MIN. MAKES ABOUT 40 COOKIES

1 ¾ ½ 1½ 1½ 1 ½ 3 1

½ ½ 1 2 1¼ ½

cup whole-wheat flour cup all-purpose flour cup unsweetened cocoa Tbsp instant coffee or finely ground coffee tsp ground cinnamon tsp baking soda tsp kosher salt large eggs, lightly beaten ripe banana, peeled, microwaved 30 seconds, then mashed cup nonfat or low-fat plain Greek yogurt cup honey Tbsp grapeseed or canola oil tsp pure vanilla extract cups blueberries to ¾ cup dark or semisweet chocolate chips

PER COOKIE 60 CAL, 1.5 G FAT (0 G SAT), 2 G PRO, 70 MG SODIUM, 11 G CARB, 2 G FIBER

BANANA CREAM PIE OVERNIGHT OATS ACTIVE 5 MIN. TOTAL 5 MIN. PLUS 6 HR. CHILLING SERVES 1

Heat oven to 350°F. Lightly coat 2 large baking sheets with nonstick spray. 1

In a large bowl, whisk together ﬂours, cocoa, coffee, cinnamon, baking soda, and salt. 2

In another bowl, whisk together eggs, banana, yogurt, honey, oil, and vanilla until well combined (small lumps of banana are OK). 3

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1 ripe banana, peeled ½ cup low-fat cottage cheese (preferably whipped) ¼ cup unsweetened almond milk (or milk of choice) ¼ cup old-fashioned oats 1 Tbsp chia seeds 1 tsp pure vanilla extract

ABRAMS BOOKS, 2020 (2).

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Health / NUTRITION

OPTIONAL TOPPERS Sliced bananas, toasted walnuts, shredded unsweetened coconut, and/or ground cinnamon

PER SERVING 340 CAL, 9 G FAT (1.5 G SAT), 21 G PRO, 550 MG SODIUM, 46 G CARB, 10 G FIBER

LOW-CARB QUICHE BISCUITS WITH BACON, CHEDDAR, AND CHIVES ACTIVE 15 MIN. TOTAL 40 MIN. MAKES 6 BISCUITS

In a bowl, combine cauliﬂower and 2 Tbsp water, cover, and microwave until very tender, about 10 minutes. Drain, then mash with a fork until smooth. Cool slightly, then place cauliﬂower in a clean kitchen towel and squeeze out as much water as possible. 2

Return cauliﬂower to bowl, add almond ﬂour, baking powder, and salt, and stir well to combine. Mix in Cheddar, egg whites, and butter until incorporated, then fold in bacon and chives. 3

Using hands, form dough into 6 balls and place in prepared pan, pressing to ﬂatten. Bake until tops are golden brown, 23 to 25 minutes. Let cool in pan 5 minutes. If necessary, run thinbladed knife around sides of biscuits before inverting onto wire rack. 4

PER BISCUIT 150 CAL, 11 G FAT (4 G SAT), 8 G PRO, 320 MG SODIUM, 6 G CARB, 2 G FIBER

SNAG YOUR OWN COPY!

ABRAMS BOOKS, 2020 (2).

For more über-nutritious and delicious recipes, pick up a copy of Joy Bauer’s Super Food!: 150 Recipes for Eternal Youth ($30, available now wherever books are sold).

4 cups cauliflower florets (or 3 cups cauliflower “rice”) ½ cup blanched almond flour 1 tsp baking powder ½ tsp kosher salt ½ cup shredded 2% reduced-fat sharp Cheddar cheese 2 large egg whites, lightly beaten 2 Tbsp unsalted butter, melted 3 to 4 strips turkey bacon, cooked and crumbled 2 Tbsp chopped fresh chives

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Place banana in a small bowl and microwave until softened, about 30 seconds. Add cottage cheese and mash until well combined. 2 Add milk, oats, chia, and vanilla. Stir well, then cover and refrigerate at least 6 hours or overnight. Top as desired. 1

Heat oven to 400°F. Lightly coat a 6-cup mufﬁn pan with nonstick spray. 1

Chill Time

Take a Moment

ven on the most hectic days, it’s important to take some time to focus on yourself. In fact, research shows that just 15 minutes of “me time” can banish feelings of anger and anxiety, leaving you calmer and refreshed. So go ahead: Pour yourself a cold drink—try these ideas in honor of National Iced Tea Month!—and then kick up your feet and spend a few quiet moments with you and only you.

JAZZ UP YOUR ICED TEA Try these fruity mix-ins! LEMON BERRY

Lemon juice + sliced lemon + mixed berries FIZZY BASIL PEACH

Sub sparkling water for plain + sliced peaches + fresh basil PINEAPPLE LIME

SUPER TEA Green and black tea are high in antioxidants that promote cell function and can reduce the risk of chronic diseases.

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MIKE GARTEN. FOOD STYLING: TARA BENCH. PROP STYLING: CATE GEIGER KALUS.

Pineapple juice + lime juice + sliced lime + fresh mint

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