WINTER 2020
SPF
MAGAZINE
The Truth About Biohacking
Doc Not In? Where to Go 5 Ways to Boost Your Metabolism
Dinner in an Insta — Viral Recipe Makeovers
What Keeps Katie Couric Going?
Rally by the Numbers Rally makes health care simple. Our digital health platform connects people to the right care and programs, so they can make more cost-effective decisions and lead healthier lives. Millions of people use Rally to take control of their health.
29 MILLION
51%
$1.5 BILLION
740,000
70,000
2.5 MILLION
55%
78%
15 MILLION
200,000
Rally has nearly 29 million registered users
People have earned more than $1.5 billion in incentive rewards on Rally
Rally’s mobile apps are rated an average of 4.7 stars by over 70,000 people
55% of people who took our Financial Wellness course reported improving financial management skills
15 million people have completed a healthy Mission
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The Rally tobacco cessation program has a 51% success rate over the past 10 years
More than 740,000 people have enrolled in the Real Appeal weight loss program
Real Appeal members have lost 2.5 million pounds
78% of engaged Real Appeal members lost weight, with an average of over 12 pounds
More than 200,000 employers offer Rally to their employees
CONTENTS
EDITORIAL FEATURES The Truth About Biohacking Nootropics. Keto. Fasting. Which of these so-called biohacks are empty fads and which have solid evidence?..................................... 12
EDITORIAL DIRECTOR Liz Lufkin MANAGING EDITOR Kevin McCarthy SENIOR EDITOR Kristen Mascia CONTRIBUTING EDITOR Kate Rockwood COPY CHIEF Kristie McClain
LIVE 5 Ways to Boost Your Metabolism Genetics matter, but your metabolism isn’t set in stone............................................................ 3 How to Slay at Work The science of getting ahead.......................... 4 Meet the Germs on Your Gadgets
How to blast the bugs living on your tech....... 5 What’s in Your Bag? Katie Couric is always on the go. These indispensable items keep her going................ 6
COPY EDITORS Andrea Behr, Debbie Guadan
Where to Go for Care When you have an urgent health issue, and your primary care doctor isn’t an option, where do you go? Here’s how to find the best choice for what ails you................................. 15 Kitchen Rx
What we eat is increasingly becoming a type of medicine.................................................... 17 7 Ways to Make Managing a Chronic Condition Easier
Whether you’re dealing with your own condition or that of a loved one, there are ways to make managing it feel less overwhelming. Plus, a caregiver’s guide to taking care of yourself............................... 19 RECIPES
5 Painless Ways to Cut Back on Screen Time Digital detox can be surprisingly easy. Plus, how to make the most of your time offline...... 7
CREATIVE DIRECTOR Justin Wambolt-Reynolds ART DIRECTOR Audrey Kell CONTRIBUTORS Andrea Hodgson, Jeremy Garcia, Diane Murray, Andrew Purcell, Carrie Purcell PUBLISHED BY RALLY HEALTH
SENIOR VICE PRESIDENT, HEAD OF MARKETING Carmen Chu
Easy Ways to Sneak in Self-Care You don’t need an hourlong bubble bath to show yourself some TLC................................. 8
RALLY MARKETING Anthony Fair, Lauren Heiman, Heather King
MOVE Fat Brrrning Exercise Four reasons to take your workout into the cold..................................................... 9
Dinner in an Insta Lighter takes on three of the new classics.... 22
EAT
ACTIVITY
Foods That Fight Inflammation (and Why You Should Eat Them!) Try adding these disease-fighting foods to your grocery list......................................... 10
Optimize Your Day Ready to incorporate the tips, tricks, and insights from this issue into your routine? Start here....................................................... 26
PUBLIC RELATIONS Darcy Provo press@rallyhealth.com
FOLLOW US!
CARE More than two-thirds of Rally members feel stress is affecting their health. Plus, here’s how to change argh! to ahhh........................ 11
ART
CHIEF MEDICAL OFFICER Adam Bernstein, MD
FEEL
Stressed Out
CONTRIBUTORS Ashley Austin, Barbara Brody, Phat X. Chiem, Molly Hurford, Jennifer King Lindley, Maggie Puniewska, Courtney Rubin, Jennifer Thomas, Carolyn Williams, PhD, RD
WANT MORE? Check out our magazine archive.
@rallyhealth @RallyHealth @rally_health
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LIVE
5 Ways to
Boost Your Metabolism Genetics matter, but your metabolism isn’t set in stone By Carolyn Williams, PhD, RD Metabolism helps dictate how many calories you burn in a day –– and how many you can eat. Your metabolic rate is largely determined by genetics, but lifestyle choices play a part, too. Here are five changes you can make to bump your burn.
Go Whole Whole grains appear to burn more calories than their refined counterparts. A 2017 study found that regularly consuming whole grains over refined increased participants’ burn rate by 92 calories.
TRY THIS:
Opt for whole-grain bread, pasta, and cereals. Choose brown rice over white. Work barley, bulgur, or millet into your meals.
Get Your Z’s
Prioritize Protein Digesting protein generally burns more calories than other foods, and studies suggest that upping protein slightly can boost metabolism. Another perk? It may help you feel full longer.
Sure, not getting enough sleep puts a damper on energy, but a lack of shut-eye may also trigger hormonal changes that can slow your metabolic rate and increase appetite.
TRY THIS:
Most adults should get at least seven hours of quality sleep. Try keeping your bedroom dark, cool, and technology-free. Taking a bath, sipping herbal tea, or reading before bed may also help, says Marisa Moore, RD.
TRY THIS:
Look for ways to replace refined carbs with lean proteins, such as low-fat dairy, nuts, beans and peas, eggs, fish, and poultry. Optimize your health. Rally helps you take steps to de-stress, get good sleep, eat well, and feel better. Read more articles at RallyHealth.com.
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LIVE
SLAY AT WORK The science of getting ahead By Phat X. Chiem Time to rethink happy hour. What you do after work can affect your productivity, mental acuity, and performance when you get back at it in the morning.
Flex Some Muscle Adding muscle is one of the few ways to increase metabolic rate long term, and maintaining it can help prevent its decline. “As we age, we lose lean muscle mass, and this is why weight loss can be so much harder the older we get,” says Amanda Nighbert, RD.
TRY THIS:
“Incorporating strength training into your weekly routine will increase lean muscle mass and in return increase metabolism,” says Nighbert. Experts recommend strength training at least twice a week.
MASTER A NEW SKILL
One study found that workers who did after-work activities that gave them a sense of mastery — learning a language, or practicing a sport — felt more motivated, inspired, and capable the next day.
CUT DOWN ON DECISIONS
Avoid decision fatigue by sticking to the same breakfast and streamlining your wardrobe, says Robert Pozen, senior lecturer at MIT Sloan School of Management.
REVIEW NOTES BEFORE BED
Take a Stress Break Stress doesn’t just affect mental health, it also affects metabolism. A 2014 study found that stressed-out women burned fewer calories after eating a high-fat meal than women who weren’t stressed.
TRY THIS:
Think you don’t have time to de-stress? You can squeeze in a meaningful bit of journaling, stretching, meditating, or a quick walk in mere minutes.
Some intriguing research suggests that nodding off shortly after you learn new material is most beneficial for recall.
GET OUT AND PLAY
It can’t be all work, all the time. Playful activities can be a gateway to creativity and an excellent way to combat the stresses of work.
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LIVE
Meet the Germs on Your Gadgets How to get rid of the bugs on your tech By Maggie Puniewska You may have heard about studies showing that cellphones are 10 times dirtier than a toilet seat, or that one out of six may have fecal bacteria on it. That gives new meaning to the term digital detox. Before you douse your phone in bleach, know that not all germs are out to get us, and most come from our own bodies. While there’s no epidemic of tech-related infections, some researchers point to potential risks of exposure to harmful pathogens on our gadgets. There’s no need to obsessively clean all the time, says Amesh Adalja, MD, senior scholar at the Johns Hopkins Center for Health Security. But a regular cleaning regimen can help squash bad germs.
Smartwatch or Fitness Tracker Found on them:
Smartphones Found on them:
Cold and flu viruses. In hospitals, MRSA, E. coli, and klebsiella have been found.
How to clean:
Most manufacturers advise against using any kind of liquid cleaners or alcohols, which might damage the device. “A microfiber cloth, which removes about 99% of microbes on a phone, will be your best option,” says Charles Gerba, PhD, a microbiologist at the University of Arizona. A daily towel off is plenty, he says.
Found on them:
Earbuds Found on them:
Staph, strep, E. coli, and fungi that can cause ear infections.
How to clean:
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How to clean:
Sansoni recommends wiping bands down with a lint-free cloth once a week. To remove residue from silicone or TPU elastomer bands, use rubbing alcohol with a cloth, then rinse with water. Allow the band to dry completely before wearing, or your germ problem could get worse.
Computers
“Wipe earbuds with a soft, dry, lint-free cloth at least once a week,” says Brian Sansoni of the American Cleaning Institute. If the ear tips detach, remove and wash with mild soap. Rinse and dry completely with a soft cloth before reattaching them to the earbuds.
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Research in health care settings has shown that wristwatches can pick up things like MRSA and E. coli.
Cold and flu viruses, norovirus. Two drug-resistant types of bacteria have been found on health care workers’ keyboards.
How to clean:
Make sure your computer is off. Mist all-purpose cleaner onto a cloth and then wipe down gently. Wipe your keyboard and mouse at least once a week. Use an airduster to get rid of any particles that might have crept into the keyboard’s crevices, says Sansoni.
LIVE
What’s in Your Bag, Katie Couric? TV host Katie Couric is always on the go, what with her new podcast, “Next Question,” Wake-Up Call daily newsletter, upcoming memoir, and various appearances. Keep an eye out for her events with Rally this winter.
REUSABLE MUG Reducing waste is important to me so I always carry a reusable mug.
SNACKS I love keeping nuts or anything with peanut butter to snack on during the day. Also a great source of protein.
HAND LOTION I carry Aveeno® hand lotion and Aquaphor® to stay moisturized during the cold and dry New York City months.
BLOTTING POWDER Blotting powder is an essential for eliminating shine when taking Instagram photos throughout the day.
IPAD PRO I love my iPad Pro® for staying up on the news and my social media connections. The calendar app helps me stay on top of wellness priorities like doctor visits, and my work schedule —I never miss an appointment.
THE CALM APP I also use my phone to stay on top of my mental wellness. I have a sleep tracking app and use the Calm app every once in a while.
THE NEW YORK TIMES I always carry a copy of a newspaper or magazine—I love The New York Times and The Atlantic.
BOOK l never go out without a book. God forbid there’s no Wi-Fi! I’ve been reading Ronan Farrow’s ‘Catch and Kill,’ and Mary Carr’s ‘The Art of Memoir,’ as I write my own. iPad Pro® is a registered trademark of Apple, Inc. The New York Times is a service mark of The New York Times Company. All other third-party trademarks, service marks and trade names are the properties of their respective owners.
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FEEL
5
Painless Ways to Cut Back on Screen Time
MAKE THE MOST OF YOUR DIGITAL TIME-OUT By Ashley Austin
Digital detox doesn’t have to be hard By Jennifer Thomas
HAVE AN ADULT PLAYDATE
Smartphone glued to your hand roughly 24/7? Cutting back doesn’t have to mean impossible-to-keep restrictions.
See a friend –– or make a new one. “Face-to-face interactions boost oxytocin,” says integrative psychiatrist Victoria L. Dunckley, MD. That can lead to “feelings of closeness and support.”
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Turn Off Notifications “Push notifications create this false sense of urgency,” says Larry Rosen, PhD, a research psychologist who focuses on phone behavior. “There are very few things you need to know right that minute.”
2
GET OUTSIDE
4
Set Specific Goals
Use a Visual Cue
A phone-free mealtime is a good place to start. If a hard stop feels impossible, try going phone free for 10 minutes during a meal and add five minutes every day until you’re not using the phone for the entire meal, says Rosen.
A rubber band around your phone is an instant reminder that can help you follow through on your intention, says Catherine Price, author of “How to Break Up With Your Phone.”
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5
Get an Analog Alarm Clock
Make It a Landline
The blue light from smartphones can throw off your circadian rhythms and make it hard to fall asleep. Swap your phone for a standalone alarm clock and keep digital devices out of your bedroom.
Set up one charging spot and plug in your phone as soon as you’re home. This way, you have to go to the phone instead of bringing it with you wherever you go. If you’re worried about missing an important call or text, simply turn the ringer up.
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Numerous studies suggest an association between time spent outside and improved mental health, especially time spent in nature. Go for a walk in a park or join a pickup game.
BREAK BREAD Phone pinging “literally alarms the nervous system,” says Dunckley. Tech-free family dinners can help lower parental stress, and may improve the emotional well-being of children.
DO SOMETHING SWEET Volunteer or bring flowers to a friend. “Acts of kindness and physical affection have potent brain benefits to both giver and receiver,” Dunckley says. A digital deed may not have the same effect.
FEEL
Easy Ways to Sneak in Self-Care By Kate Rockwood
When it comes to self-care, even a few minutes can be meaningful. Try a time-saving tweak or two — batch your emails at work, meal prep on Sundays, streamline your morning routine — and spend those spare minutes on yourself.
Morning Stretch It Out Roll out your yoga mat and om your way to a better day. Yoga may lessen symptoms of depression, migraines, and chronic back pain. Recent research suggests it may also improve heart disease risk factors as much as other exercise.
Midday Take a Stroll Getting away from work for a few minutes helps your health “by calming the autonomic nervous system, lowering your blood pressure, and allowing you time to recover,” says Alice Domar, PhD. Research also suggests that simply moving your body –– like climbing stairs or taking a short walk –– may help protect against depression, even if you’re not pumped to get started.
Evening Breathe Deep One surefire way to decompress from the day you’ve had: deep breathing. Stress tends to make our breathing more shallow, says Domar. Deep breaths can up your oxygen and bring a sense of calm. Rest one hand an inch above your belly button. As you inhale, your hand should rise an inch. Count down from 10 to zero with each inhalation, then exhale slowly.
Night Go to Bed Already! Most adults need at least seven hours of sleep a night –– but many of us get less than that. Too little quality shut-eye raises the risk of asthma, heart attack, and depression. Research also suggests that chronic poor sleep may increase the risk of Type 2 diabetes. Hitting the hay may be one of the best selfcare moves you make all day.
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MOVE
Fat Brrrning Exercise 4 reasons to take your workout into the cold By Courtney Rubin When the mercury drops, most gyms start to feel more cramped. This winter, if you find yourself waiting for your favorite machine, we have good news: There are several reasons to take your workout outdoors — cold temps and all.
You Might Change Your Fat Composition Spending time in the cold may activate brown fat, which is the kind that burns energy, unlike the more familiar white fat, which stores energy. Brown fat is often referred to as “good fat”; it breaks down the sugar and fat in food we eat to create heat and maintain body temperature in the cold. It’s also possible the cold could cause you to grow new brown fat cells. That’s a good thing!
You Can Burn More Calories Wearing extra clothes in the cold weather does add a bit to your calorie burn, but it’s so minimal it will barely earn you a celery stick. There are other factors of outdoor exercise that pack a bigger burn, though. A) You may exercise longer and harder–– it’s more difficult to call it quits when there’s no off button. B) Terrain: Running on less steady footing forces your muscles to work harder than they would on a treadmill. C) Wind resistance.
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You May Get a Mood Boost The benefits go beyond physical. Exercising outside also appears to promote mental well-being. Compared with indoor activity, exercising in natural environments is associated with greater feelings of revitalization, increased energy and positive engagement, along with decreases in tension, confusion, anger, and depression.
You’ll Save Money UC Berkeley economists wrote in a widely cited 2006 paper that people overestimate how much they’ll go to the gym by more than double, meaning you are (as the title of the paper put it) “Paying Not to Go to the Gym.” Running (or walking or cycling or choose-yourexercise-here) out of your own front door also saves you cash on gas. All the more to spend on snazzy new workout gear!
Stay safe Winter workouts can be fun and effective, just keep safety in mind. Wear bright colors and reflective materials, and choose safe areas away from traffic when possible. Use the buddy system, and don’t be afraid to call it quits when visibility is poor or conditions feel dangerous. And as always, talk to your doctor before starting a new fitness routine.
EAT
Foods That Fight Inflammation By Kate Rockwood Inflammation can be a (good!) sign that your immune system is working. But chronic inflammation has been linked to higher risks of cancer, Type 2 diabetes, and heart disease. One way to fight chronic inflammation is to avoid foods with sugar and saturated fats, says Wendy Bazilian, DrPH, RD. Then seek out foods that actually reduce inflammation. Try adding these to your grocery list.
Whole Grains While refined grains have been found to exacerbate inflammation, a recent study suggests that whole grains can actually reduce it. One more reason to switch from refined grains to brown rice, wholewheat pasta, and whole-wheat bread.
Nuts and Seeds Almonds and hazelnuts provide plenty of vitamin E, which can help reduce inflammation, while walnuts contain omega-3 fatty acids.
Fruits and Veggies Produce can be packed with a variety of anti-inflammatory phytonutrients, says Jill Weisenberger, RDN. Grapes, cherries, and berries contain anti-inflammatory antioxidants called anthocyanins, while tomatoes are rich in inflammationfighting lycopene. Broccoli is a powerhouse of inflammationreducing sulforaphane.
Fatty Fish Salmon, sardines, and other fatty fish are rich sources of omega-3 fatty acids EPA and DHA, which “help reduce inflammation by interacting with the chemicals in the cascade of inflammatory response,” Bazilian says.
Tea and Coffee
Beans, Lentils, and Peas
Research suggests that regularly consuming plants high in polyphenols (like tea and coffee) can reduce inflammation. “Tea contains catechins, which are really strong antioxidants that fight inflammation,” says Lyssie Lakatos, RDN.
These legumes are packed with fiber and phytonutrients, and may help lower C-reactive protein (CRP), a biomarker for inflammation. One study showed that a high-legume diet led to a 20% decrease in CRP.
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CARE
Stressed Out?
3 Ways to Change Argh! to Ahhh...
Stress doesn’t always mean something is amiss. Your body is hardwired to react to stressful situations. But what if you’re always on edge? Chronic stress can contribute to a host of issues. More than two-thirds of Rally members feel stress is affecting their health. But some groups are hit harder than others.
Stress can bubble up in unexpected ways. You may notice physical symptoms, such as headaches or fatigue, or mood issues, like anxiety or depression. If problems start bubbling up that you can’t explain, it may be stress. Here’s how to deal with it.
THE GENERATIONAL DIVIDE Though Gen Z, the youngest age group, was a smaller part of the Rally survey, their stress levels weren’t small at all. Millennials were a close second. The younger generations are also stressed about money.
RETHINK YOUR ROUTINE
Overwhelmed by stress at least sometimes:
Report that stress is affecting their health “big time”:
Worry about making ends meet at least sometimes:
75%
70%
14%
10 %
54%
53%
GEN Z
MILLENNIALS
GEN Z
MILLENNIALS
GEN Z
MILLENNIALS
64%
52%
9%
8%
52%
40%
GEN X
BOOMERS
GEN X
BOOMERS
GEN X
BOOMERS
THE GENDER GAP
Women are more likely to be overwhelmed by stress at least sometimes:
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And women are more likely to report that stress is affecting them “big time”:
Stress is linked to feeling depressed, which is also more common among women:
69%
55%
10%
7%
40%
25%
WOMEN
MEN
WOMEN
MEN
WOMEN
MEN
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The data above is based on more than 3 million responses to the Rally Health Survey.
Being more active, eating better, and getting good sleep can all help you cope with stress. So can seeing friends, getting outdoors, meditation, and reading.
USE YOUR EMPLOYEE ASSISTANCE PROGRAM Many companies offer programs to help deal with stress and related issues, like finances, legal concerns, relationship problems, substance abuse, and more. Denver-based researchers found that the programs performed equally well for people with a variety of issues.
TALK TO YOUR DOCTOR For many adults, regular stress management isn’t enough. If you’re struggling with chronic stress, your doctor can help you find long-term relief.
FEATURES
Trendy fad or proven fact? By Barbara Brody Your body is a complex machine, and there’s little doubt that fueling it with junk and driving it nonstop will make it deteriorate faster. Conversely, if you take maintenance seriously –– by eating nutritious meals, exercising regularly, and prioritizing sleep –– you increase your chances of getting more mileage out of it. But is it enough? So-called biohackers would say no. Fans use the term to describe a variety of habits and tools aimed at tapping into their biology so they can attempt to fine-tune it. Often –– but not always –– fringe scientific findings, high-tech gadgets, and selfexperimentation play a role. “To me, it’s about using the best available evidence to optimize our biology,” says Chris D’Adamo, PhD, director of research
and education at the Center for Integrative Medicine at the University of Maryland School of Medicine. D’Adamo, who dabbles in biohacking himself, says that before you attempt to take your health to the next level, you first have to master the basics. “It’s dangerous to think that any pill or treatment will take the place of good foundational habits,” he says. Already eating well, exercising, and getting enough sleep? Good. Here’s what the science says about whether some popular biohacks really live up to the hype. Of course, it’s important to talk to your doctor whenever you tweak your diet or exercise routines, or try a new treatment –– and that goes triple for biohacks.
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PROVEN BIOHACK
MEDITATION
HIGH-INTENSITY INTERVAL TRAINING
Perhaps the original biohack, this ancient practice may help manage everything from anxiety and headaches to insomnia, asthma, and heart disease. Research suggests that it even curtails inflammation on a cellular level by changing the way certain genes are expressed. If the idea of silently sitting or repeating a mantra makes your skin crawl, don’t do it, says D’Adamo. Other types of breathing exercises, such as the 4, 7, 8 technique (breathe in for 4 seconds, hold for 7, and exhale for 8) may also induce a relaxation response.
Any exercise you do is great, says D’Adamo. But HIIT–– which entails alternating brief periods of fast, intense activity with longer, slower recovery periods –– is one well-researched technique that promises to burn fat and build muscle with shorter workouts. HIIT tricks your metabolism into staying elevated well after you’ve finished your workout. In one study, people who participated in HIIT training for 12 weeks saw improvements in their cardiometabolic health that were nearly identical to those who had done longer, moderately paced bike rides instead. Other research suggests that HIIT might even slow the aging process.
MIGHT BE RIGHT FOR SOME
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KETO
INTERMITTENT FASTING
The ketogenic diet (aka keto) is a low-carb, high-fat eating plan that forces your body to burn fat instead of glucose for energy. According to one meta-analysis, people who followed a keto diet lost more weight than those who followed a low-fat one. Still, strict keto is often a short-term solution, and readjusting to a more balanced diet afterward is key to keeping those pounds off. If you opt to try keto, D’Adamo warns that it’s not enough to cut carbs and load up on fat. “I’d advocate for a trial of ‘clean keto,’ meaning it includes healthy foods like leafy greens,” he says.
Some intermittent fasters eat only during a daily eight-hour window (the 16/8 method); others fast two days of the week (5:2 diet); and others eat at night (Warrior Diet). Intermittent fasting might sound wacky, but there’s limited evidence that it might be worth a try for certain people, says Robin Foroutan, MS, RDN, HHC, an integrative and functional nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Namely: if you’ve struggled with traditional weight-loss approaches and don’t have a history of eating disorders or chronic conditions. “I’m a fan of experimenting with different approaches to see how they affect you,” says Foroutan.
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PROBABLY NOT WORTH IT
CRYOTHERAPY
NOOTROPICS
Localized or whole-body cryotherapy (cryo or cold therapy) has potential, says D’Adamo: Exposure to super-cold temps may help speed muscle repair and recovery, though research has been mixed. It may also be beneficial for people with chronic pain conditions like rheumatoid arthritis. That said, cryotherapy is expensive, and you can get frostbite from it. Cryotherapy may also be risky for anyone with high blood pressure, neuropathy, or other conditions. This biohack is probably best left to elite athletes or those with a serious injury or pain under the care of a health professional.
So-called smart drugs like Adderall and Ritalin are definite no-nos for people who don’t have a prescription. Side effects include high blood pressure and addiction, among others. If you’re intrigued by nootropic brain boosters, consider consulting an integrative nutritionist or other expert, says Foroutan. One brain-booster that has been effective in some research (much of it industry sponsored) is L-theanine. When combined with caffeine, it may have positive effects on alertness and cognition, including, in one small study, improving multitasking. You’ll find both in green tea, says D’Adamo. But don’t bother if you’re sensitive to caffeine or if your doctor recommends avoiding it.
STEER CLEAR
DNA EDITING
YOUNG BLOOD TRANSFUSION
Some biohackers have been injecting themselves with gene-editing technology called CRISPR. Just don’t. “CRISPR technology has the potential to correct genetic malfunctions and address clearly defined genetic illnesses,” but it’s not something the average person should be messing around with, says Reid Blackwelder, MD, past president of the American Academy of Family Physicians. “I’m worried they’re going to create a mutation that’s bad.” Bottom line: Leave exploration in this area to the expert scientists.
Young blood transfusion –– taking plasma from a young, healthy person and infusing it into the veins of someone hoping to stave off cognitive or physical decline –– sounds like a sci-fi plot, but some biohackers experiment with it. In case it wasn’t obvious, this is a very bad idea. The FDA issued a statement saying that there is “no proven clinical benefit” to this procedure and that there are “risks associated with the use of any plasma product.” Those include “opening the door to infusion reactions and diseases like hepatitis C and HIV,” says Blackwelder.
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Where to Go for Care By Kate Rockwood
When you can’t get to your primary care doctor or you have an urgent health issue, not all options are created equal. Here’s how to find the best choice for what ails you.
Emergency Room WHAT IT IS: Designed to treat the scary stuff fast –– at any hour –– an ER is typically attached to a hospital, with the equipment and staff to treat a wide range of conditions. POCKETBOOK PAIN: $ $ $ One 2017 study found that, even when people were given the same diagnosis, prices were almost 10 times higher in the ER than an urgent care center. TIME MATTERS: (it depends!) Staff prioritizes severe conditions, so wait times can vary wildly. Walk in with chest pain and you may be seen in minutes. Got a weird sty? You might wait an hour or more. KEEP IN MIND: Depending on the ER, you might need to wait for certain types of specialists (such as neurologists) to be called in as needed.
Urgent Care Center WHAT IT IS: Urgent care centers handle situations that are too pressing to wait for a doctor’s appointment but might not warrant an ER visit, like stitches or minor broken bones. POCKETBOOK PAIN: $ $ If you’re insured, you may only have to cover your copay for treatment. TIME MATTERS: Urgent care centers generally allow for walk-ins, but many also take day-of appointments, which can help cut down on the wait time. KEEP IN MIND: Call ahead if you’re considering bringing a small child to an urgent care center. Some don’t have pediatric medical equipment and may direct you to the ER.
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Virtual Visit WHAT IT IS: The ability to chat with a care provider –– about, say, mental health or medication management –– from home or another location. POCKETBOOK PAIN: $ These appointments may be more affordable than their inperson counterparts. In a 2019 study, the net savings ranged from $19 to $121 per visit. TIME MATTERS: You might spend a few minutes waiting to be paired with an available doctor after dialing up, but that’s often quicker than getting to the urgent care or retail clinic. KEEP IN MIND: Virtual consultations are particularly helpful in areas where hospitals and clinics may be few and far between.
Rally can help you find the right provider, schedule appointments, and manage your bills, all from the palm of your hand. See if Rally is available to you.
Retail Health Clinic WHAT IT IS: Typically staffed by physicians assistants or nurse practitioners, retail health clinics tend to treat minor health concerns. POCKETBOOK PAIN: $ Retail clinics post their prices up front and online, which can bring peace of mind to those worried about big medical bills down the road. Harvard researchers estimate that these clinics can be 30 to 40 percent cheaper than a doctor’s office visit, though you may or may not notice depending on your copay. TIME MATTERS: Retail clinics are an easy tack-on while running errands, and appointments aren’t necessary. Half-hour wait to see a nurse? You can spend that time browsing the drugstore aisles. KEEP IN MIND: Because they’re usually located in or adjacent to a pharmacy, picking up prescriptions or over-the-counter supplies is a breeze.
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KITCHEN FOOD AS MEDICINE By Jennifer King Lindley
“Let food be thy medicine,” the Greek physician Hippocrates is said to have declared, thousands of years ago. Wouldn’t you know it, today science is confirming that wisdom. There’s increasing evidence that what we eat may play a big role in potentially heading off heart disease, cancer, Alzheimer’s, and diabetes. A new field –– culinary medicine –– is emerging to meet the focus on food and medicine. Doctors and medical students are learning how to cook nutritious meals and pass that wisdom on to patients, while hospitals are offering hands-on cooking classes to help patients make healthier food choices at home.
“People know they should get more fiber or eat less sodium. But what do you actually make for dinner tonight or put in a lunchbox?” says Julia Nordgren, MD, a pediatrician and Culinary Institute of Americatrained chef. “There are diseases that are preventable and treatable through lifestyle changes.” Want to harness the healing power of food in your own kitchen? We asked our experts for some simple shifts with big payoffs that you can make right now.
MAKE YOUR OWN
PUMP UP THE PRODUCE A good place to start is by boosting your plate’s plant-based portions. “Half of your plate should be fruits and vegetables at every meal, not just at dinner,” advises Nordgren. “Produce is nutrient-dense and filled with healthy phytochemicals.” Not to mention low in calories and high in fiber.
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Americans eat a lot of highly processed foods, which are typically jammed with salt, sugar, fat, and calories. “Cutting back on prepared foods and cooking for yourself with real ingredients is one of the most important ways to improve your health,” says Timothy Harlan, MD, executive director of the Goldring Center for Culinary Medicine at Tulane University. Another bonus? It’s almost always cheaper, too.
REFORM YOUR FAVORITES
CHANGE THE RATIO Instead of making meat the main event on a plate, Nordgren says, use it as a flavorful garnish on top of an entrée-size salad. Or boost the veggie portion and dial down the pasta in a veggie and pasta dish. STOCK YOUR KITCHEN Eating out can be expensive and unhealthy. Keep your pantry stocked with nutritious staples so you can whip up a meal at home on the fly, says Holly Hill, RDN, a certified culinary medical specialist. To make one of her favorite quick meals, she scoops canned, drained pinto beans into a corn tortilla, tops it with a little cheese, and melts it under the broiler for a few minutes. Then she adds in avocado, lettuce, tomato, salsa, or whatever is handy.
Good news! You don’t have to give up your faves. “If you’re partial to a sweet breakfast, substitute yogurt and fruit, or steel-cut oatmeal and raisins, for your sugary cereal,” Harlan says. If you’re a savory lover, choose hearthealthy almonds instead of packaged peanut butter crackers for your afternoon snack. BOOST THE FLAVOR Many herbs and spices are loaded with cancer-preventing compounds. They can also help you add zing to a dish so you don’t have to douse it with salt. Harlan is a big fan of smoked paprika on eggs and adding parsley to sandwiches and salads. Nordgren squeezes fresh lemon to finish recipes, from soups to cooked veggies. “The acid elevates the dish’s taste and opens up your taste buds,” she says.
Craving more food and nutrition info? Find additional tasty recipes and helpful articles here.
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Whether you’re dealing with your own medical condition or that of a loved one, here are some tips to make managing a health issue feel less overwhelming By Kate Rockwood “When people get diagnosed with chronic conditions, oftentimes they’re very motivated to change everything at once, which can be overwhelming and hard to sustain,” says Amy Walters, PhD, a clinical psychologist and the director of Behavioral Health Services for St. Luke’s Humphreys Diabetes Center in Boise, Idaho. Instead, focus on incremental changes that can help you bring more control into your life and make managing an illness easier, whether you’re the patient or the caregiver.
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GET MOVING SET REALISTIC EXPECTATIONS When someone is dealing with a chronic condition, they may have to scale back on how much they do each day. “Maybe in the past you could go out and run errands all day long and now that you’re experiencing significant fatigue, you’re good for about an hour and that’s it,” says Walters. “You need to plan around that and pay attention to your body’s needs.” It’s normal to yearn for the energy you once had, but remember that while things are now different, they can still be good. Focus on activities you can still enjoy, and find hobbies that fit your lifestyle.
GATHER THE RIGHT RECIPES “Addressing your diet is a big deal because we know that no matter what chronic disease you have, it can be impacted by diet and lifestyle,” says Sarah Cawley, a physician’s assistant at Cleveland Clinic’s Center for Functional Medicine. Ask your care team for advice on the kind of diet you should be following. They can help you look for condition-specific guidelines and recipes. If you have a heart condition, the American Heart Association offers heart-healthy diet advice. And if you have high blood pressure, the National Heart, Lung, and Blood Institute suggests low-sodium meal ideas.
You might not always feel like exercising, but regular movement is a great way to up your energy and mood. In fact, a 2015 review found that physical activity yields positive returns across a variety of chronic conditions, from easing pain in osteoarthritis sufferers to improving blood pressure control among diabetics. Physical activity doesn’t have to be strenuous to make a difference, either. Brisk walks, gardening, and water aerobics all count. Talk to your doctor to discuss the routine that’s best for you.
ACTIVATE YOUR SUPPORT NETWORK “When we look at the research on outcomes for people with diabetes and other chronic health conditions, having a strong support system is definitely predictive of better outcomes,” says Walters. Asking for help isn’t always easy, but that shouldn’t stop you. Walters suggests this script: “When someone says, ‘Is there anything you need? Is there anything I can help with?’ respond by saying, ‘Yes. Actually I would love some help. What are you open to doing?’” Making it easy for friends to help, while allowing them to play to their strengths, will be a win for both of you.
SIMPLIFY YOUR MEDICATION ROUTINE “When you take multiple medications it can start to feel like ‘Groundhog Day’ because you’ll feel like you just did it, but now it’s time to do it again,” says Walters. Routines, like taking your medication at the same time every day, can help you stay on track. Find a reminder system that works for you, whether that’s a pillbox, checklist, medication log, alarm reminders on your phone, or sticky notes around the house.
PRIORITIZE SLEEP If you have a chronic disease, getting adequate rest is important in making your disease more manageable. But shut-eye is important for caretakers, too. Without enough sleep, “it’s much more difficult to be levelheaded through any sort of caretaking scenario,” says Walters. “So optimizing your sleep by getting at least seven to eight hours of high-quality sleep is really important.” CONTINUED ON NEXT PAGE
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A CAREGIVER’S GUIDE TO STAYING HEALTHY A staggering number of us will become a caregiver at some point in our lives, especially if you’re a woman. But taking care of someone else shouldn’t mean losing sight of your own health, says Sarah Cawley, a physician’s assistant at Cleveland Clinic’s Center for Functional Medicine.
DROP THE GUILT
STREAMLINE YOUR PAPERWORK When you’re juggling multiple doctors, as well as medical tests and procedures, the paperwork piles up fast. Getting organized can help. First, rely on your primary care doctor to be the quarterback of your care team. He or she can help you oversee your specialist visits, review test results, and maintain records of your health history. Help your primary doctor stay in the loop by keeping good records when you see specialists. “Keep a binder with your medical history, medications, recent test results, the names of different specialists or people who are on your care team,” says Cawley. If a binder isn’t your thing, try a folder in the cloud through a site like Dropbox, or an app on your phone. You can also create an email account that you use only for medical-related reasons.
Rally offers resources to help people manage chronic illnesses. For more info, visit our Conditions Centers.
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“You have to feel OK about taking care of yourself when you’re taking care of someone else,” says AARP caregiving expert Amy Goyer. “Caregiving, especially with chronic illness, is a marathon, and you don’t know how long it’s going to go on.”
IDENTIFY YOUR ‘TANK FILLERS’ What are the things that rejuvenate you and boost your mood? Whether it’s painting, jogging, or chatting with a close friend, those activities can fill your emotional tank when it’s running low, says Goyer.
STOP STRESSING Easier said than done, we know. But mindfulness may help. One study in the Journal of Child and Family Studies found that when caregivers were taught mindfulness practices, like breathing exercises and simple meditations, they reported a significant reduction in stress and an increase in self-compassion.
RALLY THE TROOPS Burnout can happen in any field, but caregivers can experience a more extreme version, says Cawley. She suggests getting specific with your support plan: Think about the person you’ll call when you’re struggling to get a healthy dinner on the table, or which friend can drive your mom to an appointment.
PROCESS YOUR EXPERIENCE Don’t hesitate to find outlets to share your thoughts and worries, whether that means journaling privately or talking with a therapist, says Cawley. A support group with caregivers who understand what you’re going through might be what works for you. –– K.R.
LIGHTER TAKES ON THE NEW CLASSICS By Carolyn Williams, PhD, RD Photography by Andrew Purcell, Styling by Carrie Purcell Humans have shared recipes as long as we’ve had fire. Today, social media’s mouthwatering photos and one-click sharing have made it possible to spread recipes faster with more people than ever before. The result: instant classics on a grand scale. What qualifies as an Insta hit? Easy-to-make recipes that taste as amazing as the photo looks. We’ve revamped three such recipes. All are delicious and a breeze to make, but each could be a bit lighter. Our revamped versions of these Insta classics make it easy to eat healthy without sacrificing flavor.
ALISON ROMAN’S SPICED CHICKPEA STEW New York Times columnist Alison Roman is an Instagram star. This chickpea stew dish (#thestew) has a rich, vibrant broth that thickens while simmering. However, full-fat coconut milk, canned beans, and broth leave some nutritional room for improvement.
2 cups 1 cup 2 Tbsp.
olive oil garlic cloves, minced fresh ginger, minced large yellow onion, chopped ground turmeric red pepper flakes unsalted chickpeas, drained kosher salt pepper lite coconut milk Swiss chard, kale, or collard greens, stems removed and torn into bite-size pieces unsalted vegetable or chicken stock mint leaves plain nonfat Greek yogurt
Heat oil in a large pot over medium heat. Add onion, garlic, and ginger, and cook 3 to 5 minutes, stirring occasionally, until onion is translucent and starts to brown around edges. Add turmeric, red pepper flakes, chickpeas, salt, and pepper. Cook, stirring frequently, 8 to 10 minutes, until the chickpeas start to break down and are a little brown and crisp. Remove about 1 cup of chickpeas to use for garnish. Using a wooden spoon or spatula, crush the remaining chickpeas to release their starchy insides (this will help thicken the stew). Add coconut milk and stock. Bring to a simmer, scraping up any bits that have formed at the bottom of the pot. Cook 30 to 35 minutes, stirring occasionally, until stew has thickened. Add kale and stir, making sure greens are submerged in liquid. Cook for 5 to 7 minutes or until softened. To serve, divide among bowls and top with mint, reserved chickpeas, yogurt, and an additional sprinkle of red pepper flakes if desired. NUTRITION FACTS: Calories 379; total fat 13g (saturated fat 7g); cholesterol 0mg; sodium 601mg; total carbs 49g (dietary fiber 11g, total sugars 6g, added sugars 0g); protein 15g
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Decreased olive oil Changed full-fat coconut milk to lite coconut milk
Serves 4 1 Tbsp. 4 2 Tbsp. 1 1½ tsp. 1 tsp. 2 (15-oz.) cans ½ tsp. ½ tsp. 2 (15-oz.) cans 1 bunch
WHAT WE CHANGED
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Used unsalted canned chickpeas and unsalted stock Cut 466 Calories
Cut 36g Saturated Fat Cut 821mg Sodium
URVASHI PITRE’S INSTANT POT BUTTER CHICKEN Urvashi Pitre, a food blogger (and founder of a global consulting firm), posted a recipe for her Instant Pot Butter Chicken in a Facebook community group, and many likes later landed a publishing deal for her “Indian Instant Pot Cookbook.” Pitre maintained the dish’s traditional flavors, while cutting its laborious cooking time to just 10 minutes. No wonder it was an instant hit. Serves 4 1 (14-oz.) can 6 1 tsp. 1 tsp. ½ tsp. 1 tsp. 1 tsp. 2 tsp. 1 tsp. 1 lb. 2 oz. ¼ cup 1 (10-oz.) pkg. 1 ⁄3 cup
no-salt-added fire-roasted diced tomatoes garlic cloves, minced fresh ginger, minced ground turmeric cayenne pepper smoked paprika kosher salt garam masala, divided ground cumin skinless, boneless chicken breasts butter half-and-half baby spinach, torn into small pieces chopped cilantro
Place all ingredients in Instant Pot, EXCEPT for chicken, butter, half-and-half, spinach, cilantro, and 1 tsp. garam masala. Mix ingredients well, then place chicken on top. Close and seal the cooker, and cook on high (or manual) for 8 minutes. Use the quick-release method to let out pressure. Carefully open pot and remove chicken to a cutting board. Use an immersion blender to blend together sauce in Instant Pot. Add remaining 1 tsp. garam masala, butter, half-and-half, and cilantro. Let cool slightly to thicken. Remove half of sauce to freeze for later or for another use.
WHAT WE CHANGED Used no-salt-added diced tomatoes Decreased salt and butter Used chicken breasts instead of chicken thighs
Add half of spinach, stirring until just wilted. Add remaining half of spinach, and the chicken. Cook until warm throughout and spinach is wilted. NUTRITION FACTS: Calories 238; total fat 11g (saturated fat 5g); cholesterol 103mg; sodium 385mg; total carbs 7g (dietary fiber 2g, total sugars 3g, added sugars 0g); protein 28g
Swapped heavy cream for half-and-half Added baby spinach Cut 76 Calories
Cut 7g Saturated Fat
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CHRISSY TEIGEN’S BANANA BREAD Model, mom, and cookbook author Chrissy Teigen built anticipation for this recipe by tweeting for help finding ripe bananas in LA. Teigen didn’t disappoint with her decadent cake-like banana bread recipe. Our highfiber version uses white whole-wheat flour, a 100% whole wheat flour made from a lighter-colored, mild-flavored grain. Serves 12 2 cups 4 1 ⁄3 cup ¾ cup 1 Tbsp. 2 cups 11⁄3 cup 1 tsp. 1 tsp. ½ cup 1½ oz.
mashed ripe bananas large eggs canola oil plain 2% Greek yogurt vanilla extract white whole-wheat flour sugar baking soda kosher salt unsweetened shredded coconut mini dark chocolate chips
Preheat oven to 325 degrees. In a large bowl, combine mashed bananas, eggs, oil, yogurt, and vanilla. In a separate bowl, combine flour, sugar, baking soda, and salt. Add the dry ingredients to the wet ingredients and fold gently to combine. Fold in the coconut and chocolate chips. Pour batter into a greased and floured bundt pan. Bake 50 to 60 minutes, until the cake springs back when lightly pressed and a toothpick inserted in center comes out clean. (Loosely cover the top with aluminum foil if it starts to brown too much.) Let cool 10 to 15 minutes in pan on a wire rack. Use butter knife to gently release cake from sides of pan and around the inner circle. Then invert onto a plate. Let cool completely before slicing. NUTRITION FACTS: Calories 328; total fat 12g (saturated fat 4g); cholesterol 63 mg; sodium 296 mg; total carbs 29g (dietary fiber 5g, total sugars 29g, added sugars 22g); protein 6g
WHAT WE CHANGED Decreased sugar, oil, coconut, and chocolate chips Changed all-purpose flour to a white whole-wheat flour Omitted vanilla pudding mix Added yogurt and vanilla extract Cut 172 calories
Cut 21g added sugar Cut 3g saturated fat
Optimize Your Day Ready to incorporate the tips, tricks, and insights from this issue into your routine? Like all healthy habits, it doesn’t have to be an all-or-nothing proposition. Try out one — or a few! — then track the impact to see what works for you. HEALTHY HABIT
HOW TO DO IT
STREAMLINE YOUR MORNING
Pick one part of your morning routine (breakfast, wardrobe, whatever!) to streamline, and you’ll start your day less stressed and scattered.
TRACK THE IMPACT
NOTES: ROLL OUT YOUR YOGA MAT
A quick round of yoga in the morning can lessen symptoms of depression, migraines, heart disease, and chronic back pain, setting you up for a better day. NOTES:
PRIORITIZE PROTEIN AT LUNCH
Slightly increasing your protein intake can keep you full longer and give a boost to your metabolism. NOTES:
SET A STRESS-BREAK TIMER
A quick walk or a few minutes of journaling or meditating doesn’t just give your brain a break—it can calm your nervous system and even lower your blood pressure. NOTES:
FLEX SOME MUSCLE
Commit to two strength training sessions this week, and you’re on your way to building more muscle and increasing your metabolic rate. NOTES:
PUT YOUR PHONE ON TIME-OUT
Stash your smartphone in a basket or drawer during dinner, and you’ll have an easier time focusing on your food and family conversation. NOTES:
GIVE YOURSELF A BEDTIME
You know you need at least seven hours of quality sleep. Make it happen by setting a recurring timer on your phone. NOTES:
TRY A YOUNG BLOOD TRANSFUSION
Just kidding. Never do this—it’s a terrible and dangerous idea.
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