Prevention - January 2017 VK Com Stopthepress

Natural Flu Busters p.
74 January 2017
FREEp!le

A Sam eals
M
Day of oves
& Mp. 56 LEAN
FOR
LIFE! In Just
10 Minutes
a Day
Instant
De-stressing
Tricks
The
Perfect
Smoothie
to Boost
Mood and
Soothe
Muscles
p. 15
30
SECRETS OF
THE SUPER
HEALTHY
Get Real Relief

* Knee Problems
* Chronic Pain * Low Energy
Contents JANUARY 2017
28 38 46
Think Yourself Finding 10 Minutes a Day
Healthy Herself at 36 Thats all you need to get slim
How mindfulness helps our Telling her family she was gay and strong for life. Heres
MITCH MANDEL
bodies as well as our brains was the hardest decision of proof: 15 women tried our
By Jo Marchant Heather Vickerys life. She new Fit in 10 plan. See their
didnt expect what came (amazing) results! By Jenna
next. As told to Kera Bolonik Bergen Southerland
Fast and Fresh
Grilled Steak Tacos
with Avocado Salsa are
ready in a flash. Find
this recipe and more
healthy, quick meals
starting on p. 58.
64 74 84
The Energy Secrets of After the ICU
for Healing the Super They were in intensive care
for severe health conditions
Betsy Andrewss pain and Healthy but faced new problems
depression were lifted by Stay-well strategies from
three alternative therapies. afterward. What happened
people who never get sick and how to protect your
Here, she describes how. By Dana Hudepohl loved ones. By Kenneth Miller
JANUARY 2017 PREVENTION.COM 1

Contents
8 94 26
FROM LEFT: CAMERON ZEGERS/STOCKSY. ULRIKA KESTERE/OFFSET. MITCH MANDEL

Pulse Answers In Every Issue
HEALTH NEWS 18 Problem Solved! 3 Editors Letter
8 Aloe Vera Power Treating fibromyalgia
5 Letters to the Editor
10 Healthy Thyroid 22 Before You Take It
10 Help for Knee Pain What you need to know 34 Humor
MIND & BODY
about Tamiflu Annabelle Gurwitch keeps
24 Dr. Weil trying to carry a tune.
13 Resolution Redo
16 1-Minute Stress-Busters Will hormone therapy 44 Breathe
improve my memory? A moment of inspiration
FOODS TO FIX IT
26 Dr. Low Dog
14 Winter Detox Salad DIY decongestant 94 Pets
15 Ache-Breaker Smoothie Add years to your pets life.
32 Dr. Kerner
YOUR BEST MOVE Communicating desires 96 Art Therapy
17 Prevent a Curved Spine can bring couples closer. Try a snow meditation.
On the Cover: Natural Flu Busters 74, Lean for Life 46, Sample Day of Meals & Moves 56, Instant
De-stressing Tricks 16, The Perfect Smoothie 15, 30 Secrets of the Super Healthy 74, Get Real Relief
10, 18, 64, How to Avoid Midlife Memory Problems 24, Natural Decongestants 26, How to Talk about Sex
32. Cover credits: Photograph by David Malosh; food styling by Hadas Smirnoff; prop styling by Paola Andrea
2 PREVENTION.COM JANUARY 2017

EDITORS LETTER
Change
Is Good
FROM TOP: PHOTOGRAPH BY SHANNON GREER; WARDROBE STYLING BY JASMINE CHANG; HAIR AND MAKEUP BY RICHARD COOLEY. MITCH MANDEL
HIS IS A MONTH for taking stock
T and taking charge. The highs

and lows of the holidays are
tucked away, and most of us are ready to
recalibrate. Your change may be hum-
ble: drink an extra glass of water a day;
take the stairs. It may be grander: pledge
to be kinder, stronger, less stressed.
Or you may ask yourself a heavy ques-
tion: Am I living as my true self or as
someone elses idea of me? Am I holding Check out their motivational stories and
on to old habits and beliefs out of fear? results for instant uplift (p. 46).
Change can be both scary and exhilarat- Heather Vickery made a radical
ing. As you consider your choices, you change from a life some would have
may draw courage and inspiration from envied. She shares her fear of losing
brave moves made by women in this issue: her family and joy at acknowledging
Betsy Andrews traveled from grief her authentic self (p. 38).
and anger to love and acceptance, aided When I think about change, I do
by three energy healing therapies. think about taking the stairs. But I
Read about how sound, plants, and also think about becoming a better
touch renewed her spirit (p. 64). mother, wife, editor, and friend. Little or
Fifteen women took a leap together large, some changes just give you ener-
when they challenged themselves to eat gy. From there, the world! Please write
clean and get fit after years of frustrating to me at barbara@prevention.com.
cycling through weight ups and downs.
Cuckoo for Coconut

With just one ingredientpure, organic coconut oilRMS
Beautys Raw Coconut Cream is a clean version of many
currently trendy coconut oil products. I use it as a makeup
remover and moisturizerat least I did before my daughter
swiped it to take back to college. I cant say I blame her.
Its natural antibacterial and antimicrobial properties help
banish blemishes. To order, go to shop.prevention.com.

Barbara ODair
EDITOR IN CHIEF Maria Rodale
Chairman and Chief Executive Officer
CREATIVE DIRECTOR EXECUTIVE EDITOR MANAGING EDITOR
Courtney Murphy Andrea Barbalich Polly Chevalier
Paul McGinley
EXECUTIVE HEALTH DIRECTOR EVP, General Counsel,
Beth Weinhouse Chief Administrative Officer
FITNESS DIRECTOR RESEARCH DIRECTOR
Jenna Bergen Southerland Diana Erney Stephen Twilliger
CONTRIBUTING FOOD EDITOR STAFF EDITOR SENIOR ASSOCIATE EDITOR EVP, Chief Financial Officer
Khalil Hymore Jen McCaffery Stephanie Eckelkamp Beth Buehler
HEALTH WRITER EDITORIAL COORDINATOR EDITORIAL ASSISTANT Chief Operating Officer
Sarah Klein Cory Treadway Kasey Benjamin Miranda DeSantis
ART SVP, Human Resources
ART DIRECTOR ASSOCIATE ART DIRECTOR DESIGNER Laura Frerer-Schmidt
Nathan Sinclair Tony Marro Jessica Kusuma SVP, Corporate Sales
PHOTO DIRECTOR PHOTO EDITOR PRODUCTION DIRECTOR & Womens Health
Anthony LaSala Tori Katherman Paul Kramer
Michael Lafavore
DIGITAL PRODUCTION SUPERVISOR
Jennifer Giandomenico Editorial Director
Robert Novick
C O P Y/ R E S E A R C H SVP, Global Business Development
COPY CHIEF COPY EDITOR
Leanne Sullivan Siobhan DeRemer Joyceann Shirer
RESEARCH EDITORS CONTRIBUTORS SVP, Marketing
Devon Rutz, Lindy Speakman Betsy Andrews, Chris Freytag, Nelson Pea Heidi Cho
PREVENTION.COM VP, Digital Content
ASSOCIATE DIRECTOR, DIGITAL CONTENT ASSISTANT DIGITAL EDITOR Gail Gonzales
Amy Beal Kasandra Brabaw VP, Publisher, Rodale Books
ASSOCIATE DIGITAL EDITOR DIGITAL PRODUCTION MANAGER
Leah Wynalek Emily Frey
J.I. Rodale
AUDIENCE ENGAGEMENT MANAGER ASSOCIATE WEB PRODUCER
April Rueb Emily Mitchell Founder, 19421971
SENIOR DIGITAL EDITOR JUNIOR WEB PRODUCER
Amanda Kelly Stefan Zdanowicz We inspire health, healing,
STAFF WRITER VIDEO PRODUCER
Maggie Finn Ryan Toby Maynard happiness and love in the world.
P R E V E N T I O N A DV I S O RY B OA R D
Starting with you.
Wendy Bazilian, DrPH, RD CONSULTANT Osama Hamdy, MD JOSLIN DIABETES RODALES
CENTER Jason Jerry, MD CLEVELAND CLINIC LERNER COLLEGE OF MEDICINE David L. Katz, MD
YALE UNIVERSITY SCHOOL OF MEDICINE Susan M. Love, MD DAVID GEFFEN SCHOOL OF MEDICINE
AT UCLA Jordan Metzl, MD HOSPITAL FOR SPECIAL SURGERY Mary Jane Minkin, MD
YALE UNIVERSITY SCHOOL OF MEDICINE Steven E. Nissen, MD CLEVELAND CLINIC
Jennifer A. Reinhold, PharmD UNIVERSITY OF THE SCIENCES IN PHILADELPHIA Aviva Romm, MD
AMERICAN HERBAL PHARMACOPOEIA Lauren Streicher, MD NORTHWESTERN MEMORIAL
HOSPITAL Andrew Weil, MD ARIZONA CENTER FOR INTEGRATIVE MEDICINE
Wayne L. Westcott, PhD QUINCY COLLEGE Joshua Zeichner, MD MOUNT SINAI HOSPITAL
Jeff Tkach
VP, MANAGING DIRECTOR
DIRECTOR, MARKETING ASSOCIATE PUBLISHER

Tammy Hobar Susan Ferber
SENIOR CONSUMER DIRECTOR, PUBLIC RELATIONS
MARKETING MANAGER AND PARTNERSHIPS Rodale Inc., 400 S. 10th St., Emmaus, PA 18098 rodaleinc.com
Lindsey Crisan Lauren Paul
Get your doctors approval before beginning any exer-
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Kira Dunleavy Kristen Zohn cise or dietary program.
MARKETING SPECIALIST
Prevention (ISSN 0032-8006) is published monthly
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Online: prevention.com/customer-service; e-mail: pvncustserv@rodale.com; Licensing and reprints: Contact Wyndell Hamilton at
phone: (800) 813-8070; or mail: Prevention Customer Service, PO Box 26299, Lehigh Valley, PA 18002-6299 (281) 419-5725 ext. 152 or whamilton@wrightsmedia.com.
FROM OUR READERS
SMOOTHIE OF
THE MONTH
The use of almond milk
in your Binge Buster
smoothie seems to me
a selfish choice. Con-
sidering how much
water it takes to grow
Letters each almond plant, our
global issue with bees,
to the Editor and that 90% of almond

production comes from
Your comments on the November issue California, which is
experiencing a drought, I
was surprised to see that
THE NEW PREVENTION Thank you for your new
ingredient in your recipe.
I so enjoy the new for- format. I have always en-
Scott Olynek / via e-mail
mat. I read every article joyed your magazine, but
and have begun keeping now it is really special.
MIND GAMES
the magazines as a refer- Ana Kelley /
I disagree that its a myth
ence. Once Ive finished Tucson, AZ
that mens and womens
with them, I bring them
to our hospital, where PIECE OF CAKE
I volunteer in the sur- I was sipping my morn-
Share Your
gery unit, to share with ing coffee while reading Opinion
patients. Annabelle Gurwitchs with Prevention
Sandi Hennig / Humor column. I was Let us know what
Florence, OR laughing so hard I started youre thinking in
choking on my coffee. short surveys, be the
first to know whats
I love the new Preven- I started the day with
new, and win prizes!
tion! After all these a smile on my face and For more information
years, the stories are am going to share the col- and to sign up for
still interesting and umn with my sister, who the Prevention
thought-provoking. teases me because I can reader panel, visit
TERRY DOYLE
Keep up the good work. meditate and she cannot. prevention.com/

Rosemarie Platt / Doreen Latella / readerpanel.
Skillman, NJ Utica, NY

FROM OUR READERS
brains function differ- HELP PREVENTION

ently. The fact is that a
developing male brain is
SPREAD THE
bathed in the womb with HEALTH
testosterone starting Most New Years
resolutions will be a
at 6 weeks gestation.
memory come Febru-
Scientists disagree about ary. Why? Most of us
the effect this has on the adopt an unsustainable
physiology and func- all-or-nothing attitude.
tion of the brain, but I Research shows that
believe it does change it. focusing on one small
Instead of dismissing our change at a time is
the best way to instill
differences, we should be Coloring page submitted
healthy habits that
celebrating them. by Gracie Frasca Fulljames
last. Were kicking off
of Dana Point, CA. Find
TD Hoover / San Diego more to color on p. 96. our #SpreadTheHealth
Healthy Habits Chal-
EAT CLEAN, STAY LEAN lenge this January to
Matt Rainey, the pho- the negative effects of show you how simple
tographer who took drug abuse, starting with it can be to implement
real change. Prevention
the portraits of people marijuana use.
is asking you to take
who lost weight on the Janet Foster / on a healthy habit
Eat Clean diet, did a Aiken, SC for a week and invite
wonderful job. I was friends to do the same,
also impressed with the YOUR PERFECT DAY creating a community
background effects the This article is useless for of encouragement. Try
designer created with anyone who has a career a cell phone curfew,
a 3-minutes-a-day
curved, shadowy designs since it suggests going
meditation practice, or
around the bodies of the grocery shopping in the a daily walk. Your small
subjects. Each portrait middle of the afternoon changes will add up
had a 3-D look to it. as well as taking a nap. to big results, helping
Harvey Salem / I wish you had made the to make 2017 your
New City, NY article realistic for 2016. healthiest year yet. Visit
Melva Burkholder / the #SpreadTheHealth
online hub at
YOUR BRAIN Edmonton, AB
prevention.com/
ON MARIJUANA spreadthehealth for
Please, along with giving Editors note: The times more information and
positive information we gave were ideal, based Challenge ideas, and
about marijuana, also on research. We hope our share your journeys so-
give the negative side. readers will select the ones cially using the hashtag
I personally have seen that work for their lives. #SpreadTheHealth.

MORE MEN
I enjoy many of your
articles, but most are
Send us your favorite
geared toward women. home remedies
Even if men dont read Maybe its something your grandmother taught you
your magazine, their or something your mom heard from a friend. Or
perhaps its something you once read in Prevention!
wives or significant oth-
Whatever your go-to home remedies are, we want
ers may find the articles to know about them. Send your best ideas, and any
helpful and pass on the stories behind them, to remedies@prevention.com.
information in order to We may use them in an upcoming issue.
help keep their husband
or loved one healthy.
Dan Flori / Centennial, CO
READER REQUESTS
I find something helpful
in every issue. Can you
please do a story about
sugarspecifically how
we can eat less of it?
Susan Sellingsloh /
Buffalo, NY
Prevention is reliable and

ahead of its time. I would
love to see a workout for
people with knee pain or
knee replacements.
Marcia Krok / Lantana, FL
Im on a gluten-free,
dairy-free diet to heal my
gut and find that Im los-
CONNECT WITH US
ing weight and shouldnt,
MAJA TOPCAGIC/STOCKSY
Send your comments to letters@prevention.com. We may edit letters and use them
as Im already thin. Id like in all print and electronic media. Send us your stories and your coloring page
(the work). Send your personal story to readerstories@prevention.com. To submit
to see you cover how to
artwork, visit prevention.com/art-submissions. For all submissions, please include
gain weight, for those of your full name, address, e-mail address, and phone number. We regret that we cannot
us who need to. acknowledge or return work. Must be US resident and at least 18. By submitting your
work, you agree to grant Rodale Inc. permission to use the work worldwide for any
Kathryn Din / purpose, including promotional purposes, in any form of media.
San Francisco

NEWS, IDEAS, AND EXPERT ADVICE FOR YOUR HEALTHIEST LIFE
Pulse.
ALOE AGAIN,
NATURALLY
You probably already
know that aloe vera
gel can soothe a burn.
Now science shows
that the powerful
plant can help reduce
insulin resistance.
Thats a health boon
for anyone, but the
effect might be espe-
cially beneficial in
diabetes care: People
with the condition
who sipped aloe vera
juice lowered their
fasting blood glucose
levels by a signifi-
cant amount, per a
new analysis in the
Journal of Alternative
and Complementary
MIND JUICE Medicine. Research-
Aloe vera is filled with vita-
mins and antioxidants that may ers arent sure which
help protect the immune system of the succulents 75
and the skin from pollutants.
The liquid from the ancient succu-
active compounds are
lent may boost your brain, too. responsible, but mag-
In animal studies, researchers nesium and zinc, pres-
CAMERON ZEGERS/STOCKSY
have found that aloe vera can

help improve memory.
ent in trace amounts,
have been shown to
help regulate blood
glucose. To try it, take
1 Tbsp twice a day.
KEEP THE
JESSICA KUSUMA. SHOE ICON BY JOE HARRISON OF THENOUNPROJECT.COM. ILLUSTRATION BY ARTHUR MOUNT
KNEES YOU
HAVE
Not all serious knee
pain means you need
SCIENCE PHOTO LIBRARY/OFFSET. BIKE ICON BY THENOUNPROJECT.COM. FOOTPRINTS ICON BY

a knee replacement,
says Jordan Metzl, a 600,000
sports medicine phy- The number
sician at the Hospital of knee
for Special Surgery. replacements
Most knee pain we done in the US
each year
see can be fixed with
some exercises, activ-
ity modifications, and
the right shoes.
TRY THIS FIRST: New Knees, Please

ome new proceduresone thats
1 Ride a bicycle or do
squats and lunges
or any exercise you like
to build leg strength.
S already available and one that could be
available soonmight allow knee pa-
tients to avoid or delay knee replacement
surgery. Doctors are already starting to
use an injectable bone-graft substitute that fills in
bone defects. And, in the future, stem cell injections
could help people build new bone and cartilage
themselves, without the need for artificial substitutes.
Clinical trials of these stem cell injections are still in
the early phases.
2 Shorten your stride
to put less pressure
on your knees.
ASK THE EXPERT Many women suffer
HOW CAN I
from sluggish
thyroids that can
KEEP MY make them feel cold

and tired, among
3 Opt for comfortable THYROID other symptoms.

We asked Aviva
footwear such as a
walking shoe with a
HEALTHY? Romm, author of
The Adrenal Thyroid
rubberized bottom. Revolution, for tips.

1
PULSE
Winter Whites
Dr. Brite Whitening Mineral Toothpaste,
Cleansing Mouth Rinse, Teeth Whitening Pen
2
This fluoride-free Whitening Mineral
trio can make Toothpaste
over your mouth. ($20)
Cleansing
Activated charcoal Mouth Rinse
in the all-natural ($10)
toothpaste and rinse
is believed to absorb
tanninsthe natural
5
plant compounds
in coffee, tea, and
wine that can stain
teethto help
whiten your smile.
Organic coconut oil,
found in all three
products, fights bac-
teria and prevents
it from sticking to
teeth. And because Limit of the
all the products
are fortified with
human life span
vitamin C, they can in years, say
ELIZABETH CECIL
reduce gum inflam- scientists at the

mation and other Albert Einstein
mouth irritations.
Find all three at Teeth Whitening College of
shop.prevention.com. Pen ($22) Medicine
Take a Dont Relax

multivitamin. overdo it with more.
Studies show that green juice. When youre stuck in
most of us are low in Components in raw greens stress overdrive, your body
many nutrients needed for in the Brassica genus (such hits the brakes by turning
thyroid health, including as kale, collards, broccoli, and down your metabolism to
zinc and iron. A multi a day cabbages) can suppress conserve energyand it
can help keep thyroid thyroid function, leading does this by slowing
problems away. to fatigue and thyroid function.
weight gain.

DOES IT WORK?
Biotin for
Stronger
Hair and
Nails
BUNK-O-METER
SOLID
MAYBE
SAVE
LOVE YOUR
IT MONEY
FROM TOP: GETTY IMAGES: DOABLE. SKYHOBO. OPPOSITE PAGE: STOCKFOOD/GETTY IMAGES
iotin is one of the vitamins most heralded for promoting luscious hair
B and strong nails, and since this B vitamin is plentiful in foods like
eggs, salmon, and almonds, it might seem like a safe bet to pop extra
biotin for beauty benefits. Many popular supplements contain megadoses
of biotinsome more than 1,000% of your recommended daily intakebut
theres not much research supporting any real perks of taking them, says
American Academy of Dermatology fellow Nicole Rogers of Hair Restoration
of the South in Metairie, LA. A lot of people think they need to take biotin, but
most people get plenty in their diet, she says. As with other B vitamins, youll
naturally excrete extra biotin in urine.
BOTTOM LINE: Say no to a supplementtheres probably enough biotin in your diet.
THE ROLLER COASTER CURE

FOR KIDNEY STONES
After patients said roller coaster rides helped them pass
kidney stones, Michigan State University professor and oste-
opath David Wartinger put the theory to the test. He hopped
on a coaster with a model of a kidney with stones. Almost
17% of stones were jostled free when Wartinger sat in the
front of the roller coaster, 64% when he sat in the back.

PULSE
Keep the
Bubbly Flowing
When its time to put away
the champagne, start sipping
seltzer; it may help curb unneces-
sary snacking. Scientists found
that women who drank carbonat-
ed water felt much fuller
40 minutes after drinking it
NEW than women who drank
flat water did.
New Years
Resolutions
Weve all done it: started the new year feeling
hopeful about our resolutions, then soon
feeling disappointed in ourselves for aban-
doning them. Maybe the problem isnt with
us but with our resolutions. According to Paul
Marciano, a clinical psychologist and author
of Carrots and Sticks Dont Work, part of the
reason so many people abandon their quests
is that the resolutions they set are too broad.
Theyre focused on an end goal, Marciano
says, but thats the outcome of what should
be smaller goals leading up to it. He suggests
these tweaks to make common resolutions
more achievable.
Old resolution: Get organized.

New resolution: Tackle one room a month to get rid of junk.
Old resolution: Eat healthier.

New resolution: Fill half your plate with vegetables at dinner.
Old resolution: Save more money.

New resolution: Set up an automatic deduction from
your paycheck into a savings account.
Old resolution: Get a new job.

New resolution: Reach out to one new person a week on
LinkedIn in a field youre passionate about and seek her advice.
15-Minute Meal
under $15
Winter Detox Salad
SERVES 2
Divide ingredients between two bowls and drizzle with dressing.
JAMES. MITCH MANDEL (2). PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY HADAS SMIRNOFF; PROP STYLING BY PAOLA ANDREA
FROM TOP, LEFT TO RIGHT: GETTY IMAGES: CREATIVEYE99. STUART MINZEY. MATTHEW WOITUNSKI. JONATHAN KANTOR. ALASDAIR-
3 cups finely cup rinsed and cup frozen lb boneless, skin-
chopped Swiss chard drained chickpeas and thawed pome- less chicken breasts,
granate arils cooked and sliced
+ + +
$2.00 $0.68 $1.83 $3.51
2 Tbsp avocado, peeled, 4 Tbsp organic
hemp seeds pitted, and sliced balsamic vinaigrette
Total:
+ + = $10.60
$1.00 $1.03 $0.55

NUTRITION (per serving) 401 cal, 36 g pro, 35 g carb, 9 g fiber,
8 g sugars, 16 g fat, 2 g sat fat, 708 mg sodium
PULSE
FROM LEFT: PHOTOGRAPH BY DAVID MALOSH; FOOD STYLING BY HADAS SMIRNOFF; PROP STYLING BY PAOLA ANDREA. FOODPHOTOGRAPHY EISING/GETTY IMAGES
SMOOTHIE OF THE MONTH
ACHE BREAKER
old weather can mean you move your body
C less often, so you might be left stiff and

sore when you do exercise. But this creamy,
fruity blend contains ingredients that help
ease joint and muscle pain. Tart cherry juice
has been shown to minimize arthritis pain and postexer-
cise muscle soreness by reducing inflammation. Almond
butter and yogurt contain magnesium, which helps relax
HAPPINESS
IS A BOWL
tight muscles. And collagen powder (which has little
taste but may be slightly gritty) contains amino acids to OF SPINACH
build bone and joint tissue and could help to reduce Can broccoli make
osteoarthritis-related knee pain. you blissful?
Maybe. New
research finds
that adding fruits
and vegetables to
the diet provides
a happiness
increase that
kicks in within
24 months. British
and Australian
scientists followed
12,000 partici-
pants for several
years and found
that self-reported
CHERRY- satisfaction levels
ALMOND SMOOTHIE went up with
Blend 1 cup 2% Greek each daily serving
yogurt, cup frozen bing of fruits and
cherries, cup tart cherry
juice, 2 Tbsp almond butter,
vegetables, up to
and 12 Tbsp collagen eight a day. Why?
powder (optional) Theories include
until smooth. changes in gut
bacteria affecting
the brain, greater
production of
serotonin, and the
fact that antioxi-
dants encourage
optimism.

One-Minute Stress Tips
Stress doesnt wait to show up until you have lots of free
time to deal with it. We asked experts for their quickest
stress-relief tipsbecause everyone has a minute to spare!
THE SWEET
Pull out a calming photograph.
Whether its palm trees on a beach or your adorable new
SMELL OF puppy, looking at something pretty does effect changes in

the brain, says author and natural health practitioner Kathy
NO-CARB Gruver. It either brings us back to the present moment or
distracts us by taking us away to somewhere else.
SWEAT
Clean eating may Practice gratitude.
FROM LEFT: GALLERY STOCK. ROBERT HARDING WORLD IMAGERY/OFFSET

lead to clean Remind yourself that you have your health or family
smelling. When or career. Have a list of a few things youre grateful for
women rated the that you can refer to when youre feeling stressed,
scent of mens says Larissa Hall Carlson, yoga, mindfulness, and
sweat in a recent Ayurveda expert at the Kripalu Center for Yoga & Health.
study published
in Evolution and Listen to music, preferably alone.
Human Behavior, Whether you favor Bach or Adele, music is a powerful stress
men who ate reducer. Songs can evoke happy memories and also help
the most fruits get our breathing and bodies in sync, says Lynn Bufka,
and vegetables associate executive director for practice research and policy
produced sweat at the American Psychological Association.
described as
floral, fruity, and
sweet. Men who Massage your ears.
noshed on fat, Ears are covered in acupuncture points, Carlson says, so
meat, eggs, and rubbing them gently can ease tension throughout the body.
tofu also smelled Focus specifically on the crease between the back of your
good. Who didnt? ears and your skull, especially if you wear glasses or spend
The men who a lot of time in front of a computer screen, she adds.
indulged in carbs.

PULSE
7
YOUR BEST MOVE
2 Exercises to Prevent
Dowagers Hump
1 2
SHOULDER UPRIGHT
SHRUG ROW
T
ightness in the trapezius muscles at the
back of the neck and shoulders, bad pos-
ture, or osteoporosis can, over time, give
you a dowagers hump. Fitness expert
Wayne Westcott has a simple solution:
2Percentage
of US adults
age 50 or
the shoulder shrug and the upright row. TRY IT Do older who
3 sets of 10 to 15 reps of each exercise 2 or 3 times a
week. 1. SHOULDER SHRUG Stand with feet hip-width
are physically
ILLUSTRATIONS BY ARTHUR MOUNT
apart, holding a 10-pound dumbbell in each hand with active in their

arms straight down at sides. Keeping arms straight, pull
shoulders up toward ears as high as possible, pause for free time,
a second, and slowly lower them back down, returning
to starting position. 2. UPRIGHT ROW Stand with feet
according to
hip-width apart, holding a 6-pound dumbbell in each a September
hand in front of thighs with palms facing body. Lift both
dumbbells to chest height, keeping elbows pointed out
2016 CDC
to sides. Slowly lower and return to starting position. report
Problem Solved!
Fibromyalgia
BY RICHARD LALIBERTE
ibromyalgia affects and lupus. The disorder seems
F more than 5 million

Americans, yet the
to originate in the central ner-
vous system when the neural 3
ILLUSTRATIONS BY RAQUEL APARICIO
condition can be tough to pathways abnormally amplify The number

diagnose because its symp- pain signals. Its as if the vol- of months a
tomschronic, widespread ume control for pain has been person needs
pain or tenderness; fatigue; set too high, says Dan Clauw, to experience
pain and oth-
mental fog; sensitivity to light director of the Chronic Pain
er symptoms
or sound; and depressioncan and Fatigue Research Center before doc-
overlap with the symptoms of at the University of Michigan, tors consider
conditions like rheumatoid ar- Ann Arbor. The following a diagnosis of
thritis, chronic fatigue syndrome, steps can help. fibromyalgia

ANSWERS
PREVENTIVE MEASURES
1
Food additive awareness
Glutamate, a flavor-enhancing amino acid found in many pro-
cessed foods, is a neurotransmitter that excites nerve cells, which
is why it and similar compounds are called excitotoxins. In high
amounts, glutamate is toxic to nerve cells, says Kathleen Holton,
a nutritional neuroscientist and an assistant professor in health
studies at American University. Check labels and steer clear of
foods containing monosodium glutamate. Aspartate (found in the
artificial sweetener aspartame) is another excitotoxin to avoid.
2
Nerve-nourishing nutrients
A healthy diet can protect your nerve cells from excitotoxins.
Fruits and vegetables provide vitamin C, and fish, like salmon, is
an excellent source of vitamin D and omega-3 fatty acidsall of
which help protect against glutamate toxicity. Magnesium (found
in whole grains, green leafy vegetables, and nuts) can also reduce
glutamate toxicity. It can be difficult to get enough magnesium
from food, so consider taking a supplement.
3
Stress relief
Your risk of developing fibromyalgia is eight times higher if an
immediate family member has it, but the onset often seems to be
triggered by stress. If you manage your stress, you may be able
to delay or even prevent symptoms from developing. Stress may
make the blood-brain barrier more permeable, giving glutamate
greater access to the central nervous system, Holton says.

HOME REMEDIES
1
Low-impact workouts
Physical activity can help reduce pain and fatigue, but its important
to avoid rigorous, high-impact activities like running, skiing, or
tennis, which increase your risk of injuries and soreness that can
aggravate fibromyalgia. Start low and go slow, Clauw advises,
adding that pushing yourself too hard could trigger a flare-up.
Begin with light activities like slow walking, and build to moderate
calisthenics or low-impact exercises like yoga, tai chi, and Pilates.
2
Sleep
Fibromyalgia can disrupt sleep, and poor sleep can make fibro-
myalgia worse. Break that cycle by seeing a sleep specialist. If
you have a sleep-sabotaging breathing problem like sleep apnea,
common in people with fibromyalgia, a continuous
positive airway pressure machine that delivers
gentle air pressure through a mask to keep
airways open can provide relief.
3
Massage
If you have localized fibromyalgia pain in the neck or shoulders,
massage therapy is one of the best ways to help you regain function,
says rheumatologist Russell Rothenberg, an associate professor
of medicine at George Washington University School of Medicine
and Health Sciences. Techniques that stretch or manipulate connec-
tive tissue, such as myofascial release, Shiatsu, and connective tissue
massage, deliver the most benefits.

ANSWERS
MEDICAL TREATMENTS
1
FDA-approved medications
While there are many drugs used to treat fibromyalgia, three are
specifically FDA-approved for that purpose. Two of themdulox-
etine (Cymbalta) and milnacipran (Savella)boost levels of sero-
tonin and norepinephrine, brain chemicals necessary for healthy
nerve signaling that tend to be low in people with fibromyalgia.
The third, pregabalin (Lyrica), is thought to treat fibromyalgia pain
in part by lowering glutamate levels in the brain.
2
NSAIDs
Inflammation doesnt play a role in fibromyalgia, so nonsteroidal
anti-inflammatory drugs arent usually effective. But if you have
other peripheral pain conditions like osteoarthritis or tendinitis
in addition to fibromyalgia, that pain can magnify central nervous
system pain, Clauw says. So taking NSAIDs to relieve
pain from those other conditions can help make
fibromyalgia better.
3
Acupuncture
Pain experts note that acupuncture points in traditional Chinese
medicine closely match typical tender points in fibromyalgia pa-
tients, suggesting that acupuncture may directly affect the bodys
pain pathways. Acupuncture can be a wonderful complement
to medical treatment, Rothenberg says. But it doesnt work for
everybody. If it has no benefit after 10 sessions, it probably wont
work with more.

ANSWERS
This u
treatment
can help
some people
but may not
be worth the
side effects.
Tamiflu
can also be
preventive taken
ly for
by people w 10 days
ho
been expo have
sed to
the virus.
Before You Take It RAINER UND SIMONE HOFFMANN/GETTY IMAGES
Tamiu
BY SARAH KLEIN
s newspaper headlines predicted an avian influenza
A pandemic in the fall of 2004, panic-stricken people

demanded prescriptions for the antiviral drug osel-
tamivir, sold as Tamiflu. The hoarding (many people wanted
to keep the drug on hand in case they contracted the virus)
prompted officials to take a closer look at the med. WHAT ELSE
In a 2014 Cochrane Review, researchers found that
oseltamivir shortened the average duration of flu WORKS?
symptoms by only about 1 day. The drug does appear TREATING THE
to reduce hospitalizations and complications in people SYMPTOMS,
who are considered high-risk, like the elderly and the NOT THE VIRUS
immunocompromised, according to the CDC. Still, Anyone whos battled the
many experts believe healthy adults might be better off flu knows the standard
riding out the illness rather than taking this drug. advice: Get plenty of rest
and drink lots of fluids.
How it works The flu will run its course
in a few days without drug
Oseltamivir prevents infected cells from spreading to therapy, Reinhold says,
other areas of the body, says Jennifer A. Reinhold, an as long as you prevent de-
associate professor of clinical pharmacy at the Univer- hydration and get enough
sity of the Sciences in Philadelphia, which allows the rest for your body to have
immune system to kill off infected cells more efficiently. the energy needed to fight
The drug is taken for 5 days. Most doctors recommend the infection.
a 75 mg dosein capsules or liquidtaken within
48 hours of the first signs of the flu, such as fever, chills, GETTING VACCINATED
Its not too late to get the
or muscle aches. shot. While you can still
show symptoms even if
The concerns youve been inoculated,
Oseltamivir causes nausea and vomiting in around 15% the flu vaccine helps
of people who take it. These side effects are usually reduce serious compli-
mild and limited to the first day or two of treatment, cations if you do get sick,
Reinhold says. Some studies have linked the drug to especially if youre older,
eczema and to psychiatric problems like hallucinations Tosh says. In fact, the
and confusion. These reactions are exceedingly rare vaccine lowers the risk of
hospitalization for adults
and not definitively caused by the drug, Reinhold says. 50 and over by 57%,
With no generic version available, oseltamivir treat- according to the CDC.
ment averages at least $100.
RUNNING
Before you take it A HUMIDIFIER
Think about your risk of serious flu complications. The The flu virus lives longer
people who need oseltamivir most include children and spreads more easily
under 2, adults over 65, and people with weakened im- in low humidity. A humidi-
mune systems or underlying diseases, says Pritish Tosh, fier can help add moisture
back to wintry homes
an infectious disease specialist at the Mayo Clinic.
and work environments,
Since there are often seasonal shortages, people possibly curbing infection.
taking oseltamivir who may not truly need it reduce the Aim to maintain a humidi-
availability for people at greater risk, Reinhold says. ty level of 30 to 50%.

ANSWERS
Dr. Weil
Will hormone therapy
improve my memory?
in Neurology last July com-
W
HEN
women pared women who received
in mid- hormone therapy within
life start 6 years after menopause with
to notice those who did not receive it
that their memory isnt as until 10 or more years after
sharp as it used to be, they menopause. After nearly
often blame menopause and 5 years of follow-up, the re-
falling levels of the hormones searchers found no difference
estrogen and progesterone. between the two groups in
Because the brain contains cognitive function, including
receptors for estrogen in the verbal memory, the type of
areas responsible for memory memory involving language.
and learning, researchers The most recent guidelines
have theorized that reduced on womens midlife health
levels might affect cognitive from the Endocrine Society
function. and the North American
Most studies so far, though,
have failed to identify such a
link. And studies to evaluate
THE BEST
whether hormone therapy can
help protect cognitive func-
FOODS
Andrew Weil, MD,
is founder and tion have not shown benefits,
FOR YOUR
director of the either. One from Stanford and
Arizona Center
University of Southern Cali-
for Integrative
Medicine. fornia researchers published MEMORY
Menopause Society state that hormone affects brain function and can adversely
therapy should not be used for the affect memory.
purpose of protecting or enhancing If youre a woman going through
cognitive function re- menopause and youre
gardless of age, except
COMMON MIDLIFE concerned about your
MEMORY PROBLEMS
possibly in the case memory, try exploring
of surgically induced ways to reduce stress,
menopause, in such as meditation
which the sudden, and other relax-
drastic decrease in 72% 48%
ation techniques.
hormones may of midlife women Specific foods can
report forgetting dont know if
affect the brain. peoples names. theyve already be helpful in pro-
Findings from told someone tecting brain cells,
older studies something. too, particularly
suggested mem- foods containing
ory problems 46%
cant remember
anti-inflammatory
39%
ILLUSTRATION BY ARTHUR MOUNT. MITCH MANDEL
among meno- where they omega-3 fatty acids

pausal women put things. lose the (such as salmon, sar-
might be due thread of a dines, and flaxseed) and
conversation.
less to hormonal anthocyanin pigments
changes and (such as blueberries).
more to stress, Regular aerobic exer-
often caused by dealing 33%
forget directions
cise can help by boosting
with adolescent children to places. blood flow to the brain, as can
and aging parents, as keeping your mind active by
well as the conflicting reading, doing crossword and
responsibilities of home other puzzles, discussing cur-
and work. Such stressors increase rent events, and maintaining important
levels of the hormone cortisol, which social ties.
Fatty sh Berries Leafy greens

Omega-3 fatty acids, Anthocyanins help Vitamin K consumption
especially DHA, keep the protect brain cells from seems to help slow
brain running optimally. damage and decay. natural cognitive decline.

ANSWERS
Dr. Low Dog

How can I make a
natural decongestant?
OST con- help you breathe easier and get
M
ILLUSTRATION BY ARTHUR MOUNT. PHOTOGRAPH BY MITCH MANDEL; PROP STYLING BY PAOLA ANDREA
ventional to sleep faster. Eucalyptus oil
vapor rubs (Eucalyptus globulus) acts as
contain a mild bronchodilator, helping
natural open up the lungs to improve
aromatic compounds like airflow. Its also an expectorant,
camphor and eucalyptus oil so it loosens phlegm. Rosemary
that help safely ease coughing oil (Rosmarinus officinalis)
and nasal congestion. But is antimicrobial and contains
many also use petroleum jelly camphor, which cools and
as a base. While petroleum jel- soothes nasal passages. Laven-
ly is generally regarded as safe, der oil (Lavandula angustifo-
people should think twice be- lia) works to promote calm and
fore slathering it on. For one, help you fall asleep. To ensure
it creates a waterproof barrier youre getting the highest-
that hinders skins ability to quality essential oil, look for
breathe, blocking pores and a label that lists the Latin
locking in bacteria. Its also a botanical name, mentioned in
by-product of oil refining, so parentheses above.
its an unsustainable resource. This rub is safe for anyone
Tieraona Low Dog, Luckily, its easy to sidestep over age 2. To use, apply to the
MD, is a physician, these drawbacks by making my chest and throat two or three
educator, author,
and internationally simple decongestant rub (at times per day when congested.
recognized expert in right). Sunflower seed oil and The aromatic oils will waft up
the fields of herbal beeswax make up the all- to the nose, so applying to the
medicine, integra-
tive medicine, and natural base, and then I add es- face is unnecessary and can
womens health. sential oils with properties that actually irritate sensitive skin.

DECONGESTANT
RUB
Add 2 oz sunflower seed oil
and 1 Tbsp grated beeswax to
Mason jar. Place uncovered jar in
medium saucepan filled with
water. Stir contents of jar over
medium heat until beeswax has
melted. Remove jar from pan
and let sit 2 to 3 minutes. Mix in
6 drops rosemary essential oil,
3 drops eucalyptus essential oil,
and 3 drops lavender essential oil.
Pour mixture into small (4 oz)
glass jar with lid, cool completely,
and seal. Store up to 6 months
in dark cupboard.
BRAIN
Think Yourself
Healthy
Science writer Jo Marchant
explains how mindfulness helps
our bodies as well as our brains.
ILLUSTRATIONS BY NOMA BAR
ost of us spend a large proportion of our waking
M hours (47%, according to one study) engaged in

what psychologists call mind wandering. Were
running on autopilot while daydreaming or caught up in
thoughts about the past or future, whether its replaying an
argument or planning what to make for dinner.
Mindfulness is essentially the oppo- to administer painful electric shocks to
site: consciously turning our attention themselves rather than try to cope with
to whatever were doing, thinking, or being left alone with their thoughts.
feeling at a particular moment. Its Masters of mindfulness suggest that
important to do this neutrally, without if we practice regularly, we gain more
judgment, noticing thoughts or sen- control over our conscious minds,
sations with detached interest before which in turn reduces our stress. They
letting them go. say we really can learn to live in the
Youre not alone if you find mindful- present and avoid getting stuck in
ness irksome or difficult. In one study, memories of the past or concerns
67% of men and 25% of women chose about the future.

A regular mindfulness
practice can reshape
your brain to make
you more resilient and
better able to cope
with future stress.
BRAIN
Mindfulness
physically expands
the brain in areas
Research is finally catch- associated with
ing up with these long-held learning, memory,
beliefsand revealing even and emotion.
more benefits. One way
to study the effects is by
scanning and examining
peoples brains while they
meditate. In some of the
earliest research of this type,
conducted on Buddhist
monks who had spent tens of
thousands of hours meditat-
ing, scientists observed high
levels of activity in brain
areas that control focus and
positive emotions. It wasnt
clear whether such effects
were attainable for the
rest of us, however, so Sara
Lazar, a Harvard University
neuroscientist, pioneered a
different approach.
In two studies published
in 2009 and 2011, she
asked volunteers with little
or no experience with meditation to opposite of what happens to the brain
take an 8-week mindfulness medita- of a person who is chronically stressed.
tion course. She and her coauthors Together with other studies carried out
surprised the scientific community by since, the results suggest that mindful-
showing that mindfulness didnt just ness training can help repair damage
alter the volunteers brain activity to done by stress, reshaping the brain in a
become more monklike while they way that makes us better able to regu-
meditated. It also changed the physical late our emotions and more resilient to
structure of their brains. stress in the future.
Compared with a control group, Mounting new evidence also shows
people who took the course felt less that mindfulness training can ease
stressed. Their brains were larger in physical symptoms such as pain and fa-
areas that affect learning, memory, and tigue. In one of the largest mindfulness
emotion and smaller in the area that studies ever conducted, for example,
governs response to threat. This is the 61% of patients with chronic pain who

received mindfulness training said markers of inflammation in the blood
their pain improved and the improve- and boosts activity of an enzyme called
ments lasted at least a year. telomerase, which slows cell aging.
These findings raise an intriguing We dont have the full picture yet,
possibility. Stress creates a cascade of and we know that mindfulness doesnt
physiological changes (known as the appeal to everyone. Nor is it the only
fight-or-flight response) that trigger evidence-based way to reduce stress:
inflammation, the bodys first line of Physical exercise and cognitive-
defense against infection and injury. behavioral therapy have similar effects,
Heightened inflammation can be while strong social connections are asso-
lifesaving in an emergency ciated with a lower risk of stress-related
but inflammation caused disease in the long term.
by chronic stress makes But so far it looks like
wounds heal more slowly, ANYONE CAN mindfulness does help to
worsens autoimmune
diseases, and increases
MEDITATE reverse not just the psy-
chological consequences
For a quick mindfulness
susceptibility to infection. meditation, close your of stress but the physical
Chronic inflammation is eyes for 60 seconds and ones, too.
also linked to some can- pay attention to your Which leaves one last
cers and faster cell aging. breathing, experiencing question: How much
In the US and Europe, the sensation of air mindfulness meditation
about a third of us have moving in and out do we need to do? Some
of your nose. If you no-
dangerously high inflam- studies have seen small,
tice your mind straying,
mation levels due to poor return your focus to brief effects on mood
diet, excess body weight, your breath. and pain after as little
underlying diseases, and as 5 to 10 minutes per
other factors. Added day for 3 or 4 days. The
stress only compounds the problem. effects of lengthier mindfulness courses
So can stress-busting mindfulness seem to be more significant and longer
stop us from becoming ill in the first lasting. Rather than seeing mindfulness
place? The research in this area is more as a miracle cure, then, think of it as a
preliminary, but there is some tantaliz- lifestyle change like exercise or healthy
ing evidence to support the idea. A 2012 eating: The more you do, the greater the
trial of 154 people found that, compared impact, and the benefits last as long as
with a control group, volunteers who you keep practicing.
practiced mindfulness had fewer colds,
and when they did get sick, their symp- JO MARCHANT has a PhD in genetics
toms were less severe and didnt last as and medical microbiology. She is the
long. Several recent studies have also author of Cure: A Journey Into the
found that mindfulness training reduces Science of Mind Over Body.

ANSWERS
Dr. Kerner
Say What You Want
Clearly communicating desires
can bring couples closer.
OT LONG ago, relationships, in which he ob-
N a couple sat in
my office, and
the wife said,
Every time
I try to talk about sex, he gets
so defensive. Its like he be-
comes Robert De Niro in Taxi
serves a couple for 10 minutes
and then predicts, with 90%
accuracy, whether theyll stay
together, based on their ratio
of positive to negative interac-
tions. His magic ratio is five
positives for every negative,
DriverYou talkin to me? even during a disagreement.
Opening up about sex can In this spirit of positivity,
be difficult, but the alterna- I help couples reframe crit-
tivelying next to someone in icisms of their sex life and
bed and feeling like youre a rearticulate them as fantasies.
million miles apartis more The goal is to turn a sexual
so. Tennessee Williams wrote problem into a sexy solution.
that when a relationship is on So if a woman complains that
the rocks, the rocks are there, her partner takes a wham-bam
right there! in the marriage approach to sex, Ill ask, What
bed. My job is to help remove would your fantasy be? The
the rocks and smooth out the conversation often shifts to a
sheets. Almost always, that language of love, with words
Ian Kerner, PhD, means teaching couples to like touch and connection.
is a licensed communicate in new ways. But thats not enough.
psychotherapist Psychologist John Gottman The language of sex is a
and a nationally
recognized sexuality is famous for developing kind of poetry that, on its own,
counselor. the balance theory of can be a turn-on if its specific

with a longtime partner. If they have
trouble explaining what theyd like, Ill
ask them to describe the last time they
had sex as if there had been a menu,
a technique inspired by sex therapist
Suzanne Iasenza. Were there appetiz-
ers? What was the entre? Any dessert?
Unsurprisingly, many couples have
little variety on their menu. As home-
work, then, Ill ask each partner to
One way to create a new menu that includes some
make talking about treats theyd like to enjoy right away and
sex easier: Compare some for down the line. Some partners
your sexual desires want to bring back old favorites, like
to the foods on a
menu, including
kissing, as an option. Others request
dessert. new additions. There may be some
no ways from the other partner. But
there may also be some yeses and may-
bes. The point is to get couples talking
enough. I often ask couples to give de- honestly and positively.
tailed descriptions of what they desire. Often, a therapy session ends with a
ILLUSTRATION BY ARTHUR MOUNT. SPOONS: LEVI BROWN/TRUNK ARCHIVE
If theyre reluctant, I encourage them to couple going home and having sexnot
push beyond their comfort zone. just because they broke the ice around
This is difficult for couples who are a tough topic, but also because the
used to a predictable series of physical language they used was arousing. Any
interactions that unfold in silence and conversation that leads to good sex isnt
who may not have a vocabulary for just helping get into the five-to-one
talking about sex. They may feel em- zone; its also providing an extra boost
barrassed or unsure of what to say, even of positivity that goes beyond numbers.
INTIMATE
IDEAS
When couples are
encouraged to honestly
share what they want,
they may mention Sola Wellness Do It Naturally Lubricant
anything from more Massager & Sensual Body Butter
touching to trying a toy. ($158; shop.prevention.com) ($19 for 2 oz; shop.prevention.com)

HUMOR
18, his critique has sharpened.

Recently, for example, he not-
ed, If bleating goats and the
changing voices of adolescent
Off-Key but boys were combined, Mom,

theyd sound just like you.
So I was disappointed when
In Sync I read a list of activities that

may help prevent Alzheimers
disease. There was Sudoku
Annabelle Gurwitch cant (numbers arent my strong suit)
carry a tune. But that didnt and square dancing (in my zip
stop her from joining a choral code, you can learn to make
your own cashew nut milk, but
groupfor the health perks. square dancing classes are in
scant supply). Also on the list?
Choral singing. Id heard that
singing boosts cognitive func-
tion, but now I learned that
HEN MY son was a choral singing is even better for
W toddler, he got out

of bed and wan-
dered into a lamp. The cut he
you. Singing together increases
social connectedness and slows
and syncs the heart rates of the
received on his foot was small singers in whats called syn-
but required stitches. As a pair chronous movement, lowering
of nurses worked on him, I blood pressure and calming
began to murmur Twinkle, the vagus nerve. This, in turn,
Twinkle, Little Star in an boosts the immune system and
effort to comfort him. Thats the chance of a longer life.
when he uttered his first full Given my vocal limitations,
sentence: No sing, Mama! I thought Id be missing out on
ILLUSTRATIONS BY MICHAEL BYERS
I love singing! I am that all that. Then I heard that ama-

person youll see at a red light teur community choirs (no au-
in full-on carpool karaoke all ditions required!) are springing
by myself. Until that moment, up all over the country, and I
I thought I had a passably set off to find my musical bliss.
mellifluous voice. My shower I read about a group of
rendition of Girls Just Want singers on a local Meetup
to Have Fun always sounded site and arrived on a Tuesday
good to me. Now that my son is evening. The invitation said

PHOTO CREDIT HERE
that the choir sang a wide
variety of selections. But
as we passed around the
sheet music, I saw that
the repertoire was more
like a wide variety of show
tunesand there are no
songs I like less than show
tunes. There was also a
larger problem: The choir
consisted of eight people.
My plan was to blend in,
but that was impossible
since I was the only alto,
and none of us were on
pitch. We were like eight
separate shower singers,
each enthusiastically belt-
ing out the song, oblivious
to one another.
Not to be put off, I tried
another group a few days
later. When I arrived at
the local yoga studio, a
crowd of 80 singers had
assembleda promising
sign, I thought. Straight out of the gate, we were going to learn translated to I
the choir director informed us that shed found a horseshoe; please melt it down
be teaching a Georgian folk song. Ive and make me a spade, and with whats
got this, I thought. Im an ex-Southerner. left over, make me a knife. Not exactly
Then it became clear that she wasnt She walks in beauty, like the night. But
referring to Georgia of the chicken-fried if youre on a farm deep in the Caucasus
steak but Georgia of the former Sovi- Mountains, a horseshoe, spade, and knife
et Union. This choir, I learned, sings might indeed be beautiful.
international folk songsin their native We gamely gathered around our
languages. As someone who speaks just leader, who then sounded out the first
one language, I blanched. But then I re- line, beginning with the extraordinary
called that learning languages is good for combination of consonants Okro
the brain and decided to stick with it. mchedelo mchedelo. When she asked
Our director said that the song lyrics us to repeat it back, several of us froze.

HUMOR
since learned songs in Zulu,

Spanish, Portuguese, and Ban-
tu. As our director says, Re-
luctant singers can feel their
courage rise when surrounded
by a supportive group.
Its true! Ive gained confi-
dence in my singingwhich
isnt always a good thing, as I
learned when a young woman
named Shelly joined our
group. An alto with a sunny
attitude, she stood next to me

on her first day. As we began to
sing, she sounded flat and off-
key. I gently leaned into her,
hoping to offer guidance, and
made that face you make when Singing
youre trying to help someone together
you feel a tiny bit superior to. slows heart
But Shelly just kept on singing.
rate, lowers
Poor Shelly, I thought. She
doesnt have a clue. When we
blood
took a break, I did what any pressure,
person who feels superior and may
does: I asked for her help. boost the
The director asked us to hum Hey, Shelly, I said, I think immune
along and promised wed catch I might be a bit off. Whats that system.
on. That axiom Fake it till line youre singing? Given
you make it? Unbelievably, Shelly smiled and sang a few
my vocal
it worked. As I learned later, notes. Her voice was smooth
the brain has an easier time and steadypitch perfect, in
limitations,
learning new languages when fact. Thats when the full extent I thought Id
you sing them. After an hour of my limitations hit me. be missing
and a half, I experienced the I told Shelly what had hap- out on all
heart-stopping pleasure of be- pened, and we howled with that.
ing surrounded by 79 ecstatic laughter. And laughter? That
singers in a rousing apprecia- just happens to be another
tion of farm implements. wonderfully healthy synchro-
That was 3 years ago. Ive nous behavior.

PERSONAL JOURNEY
Finding
Herself
at 36
Heather Vickery made
the hardest decision
of her life when she told
her family she was gay.
This married mother
of four didnt expect
what came next.
n 2011, I had everything I used
I to think I wanted: I was living

in a beautiful home in a Chicago
suburb, had a thriving business
as an events planner, and was
married to Todd, a great man and father
of our three daughters, then 7, 5, and 1.
But inside, I was in agony.
When Todd and I met, I was 24 Its terrifying to keep a
and wanted to settle down and have secret from people you
children. He did too. We hit it off, and love, especially when
you know it will change
in 2003, we got married. We enjoyed everything, says
a wonderful friendship and a close Vickery. But I had to
emotional connection, but we didnt stop living in fear.
AS TOLD TO KERA BOLONIK

PHOTOGRAPHS BY CALLIE LIPKIN

PERSONAL JOURNEY
share much in the way of passion. Id at the time. We live in a culture in

had strong romantic bonds with other which women are affectionate and
boyfriends before Todd, too, but never constantly tell other women how pretty
the right intimate connection. they are, so I thought everyone felt the
Eight years into our marriage, with way I did.
three children, I felt myself becom- Now, though, something was
ing increasingly attracted to women. awakened in me, and I was scared.
I thought I might be gay but wasnt If I was gay, how would that change
sure. Growing up in Indianapolis, I my life? What should I do about it? I
didnt know any lesbians. I was raised withdrew from nearly everyoneTodd,
by a semiconservative, single, working my mother, my best friends. I concen-
mother. My father was very religious. trated on taking care of my kids and
At Wittenberg University in Ohio, I doing my job while trying to process
met some gay men but no gay wom- my feelings and worrying about how
en. Throughout my life, Id had close the people I loved would react if I told
friendships with women. I began to them the truth.
realize Id had an attraction to some Todd knew me well enough to rec-
of them, but I hadnt understood that ognize that something was off. In early
Coming out to my
mom was a struggle,
says Vickery. But
when she saw that
everyone else in my life
was so accepting,
she was, too.
HAIR AND MAKEUP BY ANN MARIE WEINERT

2012, he confronted me and asked me 4 Ways to
what was going on. I told him I thought
I was bisexualI was too scared to say
Offer Support
lesbian. He was furious and hurt. Above Acceptance and understand-
all, he didnt want to break up our ing can help make a difficult
family, and neither did I. So we went time easier when friends or
family members disclose
into therapy, determined to find a way that theyre gay. Eliza Byard,
to make our marriage work. executive director of GLSEN,
Once we started talking, Todd a national organization fo-
admitted that he was unsatisfied with cused on LGBT issues in K-12
our lack of passion. We were rarely schools, offers advice on being
intimate, and when we were, I wasnt supportive.
enthusiastic about it. During my preg- 1. Thank them for sharing.
nancies, wed often slept in separate Theyre choosing to confide
bedrooms. But he was very clear that in you, says Byard. Clearly they
he would still rather stay together than see you as someone with whom
get divorced. they want to have a close and
The struggle to save our relationship honest relationship, and that
should be respected.
was hell for both Todd and me. As
I grappled with my emotions, I kept 2. Listen closely.
asking myself, Which decision is going Let them tell you how you can
to hurt less? support them, says Byard, such
Focusing on what was positive in our as by talking through how they
can tell other people in their lives.
marriage, we decided to have another
childand Im so grateful we did. Our 3. Respect their condentiality.
youngest daughter is now 3. But as You might ask who else in their
the months went by, I could no longer life knows, whether theyre tell-
ignore my desire to be with a woman. ing other people, and whether
theyre comfortable with your
I thought, What would I tell my telling other people. They may
daughter if she came to me in this situ- not be ready to share this with
ation? Would I say, Youve made your the world, she says.
bed, now lie in it? No. Id say, Go out
4. Be open-minded.
there and be who you are. Love your-
There are old, negative precon-
self and find someone who loves you ceptions about gay people that
the way you deserve to be loved. its important not to reinforce,
I wanted my children to see what a says Byard. Remember that they
relationship between two people pas- are the same now as they were
sionately in love looks like. before they told youyou just
When I finally told Todd that coun- know them better.
seling wasnt working and I could no

PERSONAL JOURNEY
longer stay in the marriage, he stood everyone togetherall four girls,

by me, both publicly and privately, Bernadette, and meand sat on her
despite his disappointment. As we bed as she told us how difficult all the
planned to separate, we agreed that we changes had been. Everybody cried
would share custody of our children hard. Things improved dramatically
and remain good friends. after that conversation. My children
Gradually, as I opened up to other know that the lines of communication
family and friends, I could feel are open and its OK to feel all the
myself becoming whole again. With things theyre experiencing.
newfound courage, I ex- Divorce is tough on
panded my business and everyone. You dont get
even moved into life and I wanted married to get divorced,
business coaching. my children and your kids dont
But the biggest choose the breakup
challenge was telling
to see what a theyre forced to deal
my kids. Todd and I had relationship with. I truly wish I
quietly separated within between two couldve spared my hus-
our home because we people in love band and children the
werent in a hurry and looks like. pain of our breakup.
wanted to give care- Over the past 5
ful thought to how we years, as Ive reflected on
would talk to them. Finally, we sat my life, Ive realized there were many
them down in June 2014 and said, signs that should have clued me in
Do you know what divorce is? And about who I really was. Then again, if
then we said, Mommy and Daddy I had come out to myself earlier, my
are going to get a divorce because path would have been entirely differ-
Mommy is gay. Do you know what gay ent. I wouldnt have had my children,
is? My younger ones didnt know, so and I believe they are the reason my
I explained it to them. My being gay life has unfolded as it has. Thats why
was easier on them because they knew I wouldnt change a single decision
lots of same-sex families. The divorce being married, having all four of my
was more difficult. kids, or being the person I am now
The same year, I bought a house not for anything.
a half mile from our family home.
When I met and developed a serious
TELL US YOUR STORY
relationship with Bernadette, she Wed love to read about your
moved in, too. One night, my 6-year- personal journey. Send your story to
old wouldnt sit next to her at dinner, readerstories@prevention.com and we
and I asked her why. It was clear that could include it in an upcoming issue.
she needed to talk about it, so we got

Vickerys four
daughtersnow
12, 10, 6, and 3
are still the
center of her life.

Silence is a source
of great strength.
LAO-TZU
MICHAEL KENNA/TRUNK ARCHIVE
BREATHE
FIT IN 10
Anne Marie Russo,

pictured here with
her daughters, lost
26 pounds with
simple meals and
easy exercises.
10
Minutes
a Day
Thats all you need to get
slim and strong for life.
Heres proof: 15 busy women tried
our new Fit in 10 plan with 10-minute
meals and 10-minute workouts.
Read about the amazing results
they achievedand begin your
own transformation now!
BY JENNA BERGEN SOUTHERLAND
PHOTOGRAPHS BY
GRACE HUANG

FIT IN 10
BEFORE
WARDROBE STYLING BY KATY ROBBINS; HAIR AND MAKEUP BY CLELIA BERGONZOLI. "BEFORE" PHOTOGRAPHS BY MATT RAINEY
If youve ever
struggled with your weight, you know how exhausting
it is to feel uncomfortable in your body or to constantly
obsess over what you should eat. You also probably know
what its like to feel guilty about skipping another work-
out or grabbing processed food on the run. The truth is,
most of us already know what will keep us healthy and WHY IT WORKS
strongmoving more, eating betterbut we become FOR HER
overwhelmed by hectic schedules and weighed down 1. The plan makes
with anxious thoughts like, How will I ever find the time healthy living easy.
Knowing I can do a
and energy to make the changes I need to make? 10-minute workout
I know because Ive been there, too. I believe in thats going to
regular exercise, but a few years ago I was struggling to make an impact or
quickly put together a
fit it into my busy life. Here I was, the fitness director 10-minute meal thats
at Prevention, sitting in front of a computer most days good for me and
and getting home after 7 PM most nights, scrambling my family is really
empowering.
to put a clean meal on the table before falling into bed.
2. The little bit of ex-
It was becoming nearly impossible to squeeze in daily
tra exercise can make
runs and my twice-weekly yoga classes, let alone do the a big difference. The
strength-training workouts I knew I needed. Every ex- daily strength train-
ing boosted my me-
pert I spoke to and countless studies I consulted assert-
tabolism. Not only do
ed the importance of lifting weights, but I was part of I feel stronger, but I
the 80% of American women who didnt do it regularly. finally dropped those
last 10 pounds.
Eventually, as my body started to lose tone and feel
achier, I realized I had to find a solution that would 3. You dont have to
give up your favorite
make strength training so simple to squeeze into my foods. Im a foodie,
day it would be impossible to find an excuse not to do and I was so happy
it. Research shows that 10 minutes of exercise is enough to discover that I
could lose weight
to do everything from boost your metabolism to slim without feeling like I
your waist to brighten your mood, so the idea of getting was on a diet.

I love showing my
6-year-old daughter
what it means to be a
strong woman.
ALI MCDOWELL,
46, nonprofit executive,
lost 10 pounds
and 16 inches.
Its not just about
vanity. My mother
died from diabetes
when she was 55.
Thats why I want
to stay healthy,
strong, and lean.
MERLYN JOSEPH,
53, personal chef,
lost 12 pounds
and 12 inches.
FIT IN 10
BEFORE Fit in 10with 10 minutes of simple strength training

a daywas born. Its a tool that experts know can be
effective. Often people think they need to commit to
60 minutes at the gym, feel overwhelmed, and never get
started, says Jordan Metzl, a sports medicine physician
at the Hospital for Special Surgery in New York City.
But even as little as 10 minutes of strength training a
day can make a big difference in muscle strength and
your overall health and fitness.
Today, more than 2 years and two DVD programs
later, Fit in 10 has changed my life, but its done more
than that: Its helped hundreds of women lose stubborn
weight without strict dieting or impossible workouts.
WHY IT WORKS Tone and Nourish in Minutes

FOR HER While women were slimming down and toning up with
the exercises, they kept asking our Fit in 10 team an im-
1. It firms your
body gently. I love portant question: When will you make eating a nutritious
working out with the diet of whole foods as simple as the 10-minute workouts?
bands. They tone So I worked with a nutritionist to develop a food
everything so quickly
and make me feel in- plan that melded with the Fit in 10 workouts to create
crediblelike Im 20 a new program: Fit in 10: Slim & Strongfor Life! It
years old again. Since pairs a cookbooks worth of 10-minute clean meals with
theyre light and
portable, I can take a new set of 10-minute toning routines that slim and
them anywhere. strengthen your body, zone by zone, over the course of
2. The food and 8 weeks. The recipes were developed at the Prevention
workouts boost your Test Kitchen in Emmaus, PA, and every meal combines
energy. Ive got eight
lean protein with healthy fats and nutrient-rich carbs to
grandchildren, and I
want to be able to run accelerate fat loss and boost muscle building.
around with them and Before the plan was launched, we asked a test group
have fun for as long as
of 15 women in the New York City area to integrate it into
possible. Before this
program, I was kind their lives filled with crazy schedules and families full
of weak, and now Im of picky eaters. The women ranged from 32 to 60 years
superstrong.
of age. Each had her own reason for wanting to try the
3. It keeps you program. Some were busy mothers who couldnt devote
accountable. I love
tracking my meals large chunks of time to exercise or healthful eating; oth-
and workouts in the ers wanted to feel stronger and healthier than they had
journal. It helps me 10 or 20 years earlier. Although they came from differ-
stay motivatedI lost
weight even when ent backgrounds, their motivation was the same: They
I was on vacation. wanted to feel healthy and young for as long as possible,

FIT IN 10
to wake up every day energized and free of pain, to play

with their kids or grandkids, and to have adventures
theyd always dreamed of. Most of all, they wanted to feel
strong, fit, and powerful in their bodiesnot in order to
fit anyone elses ideal, but for themselves.
My husband always told me I looked great, but I felt
unattractive, says Anne Marie Russo, 53. The mom of
three had always been thin, but the scale began to edge
75% of women
surveyed said its
higher when she hit her 40s. Even though she pushed nearly impossible
herself through three intense boot camp classes a week, to stay in shape
pounds were creeping on, and it was becoming harder when life gets busy.
to run up the stairs without losing her breath. When she The good news?
went shopping for a swimsuit last summer, shed had Almost 90% said
enough. I no longer felt comfortable in a two-piece, she they could easily
find 10 minutes
recalls. I knew I had to do something or I wouldnt have to eat healthy and
the health and energy to enjoy the next stage of my life. exercise.
10-Minute Transformations
Within a few weeks of starting the plan, the women
began to notice changes. I first met Lori Lowell, 59,
THE BOOK. It gives homeat the inten-

you everything you sity level thats right
need to live the Fit for your body.
in 10 lifestyle, in-
cluding the eating THE JOURNAL. Our
and training plan, 60-day guide will
PRODUCT PHOTOGRAPHS BY MITCH MANDEL
12 new 10-minute help you track your

sculpting routines, results, stay motivat-
and more than 80 ed, and speed your
10-minute recipes progress.
NOW ITS that make losing
YOUR TURN TO... weight easy and THE BANDS. Sculpt
delicious. your body while
GET SLIM & STRONG being gentle on your
FOR LIFE! THE DVD. Do the joints with three mini
For the full program that helped 10-minute routines resistance bands
our panelists lose up to 18 pounds with trainer Larysa that make targeting
and 23 inches in 8 weeks, go to DiDio to burn fat and tough-to-firm areas
Fitin10SlimandStrong.com. Youll get: tone every zone at easy, fast, and fun.

My body is very BEFORE
different than it was
60 days ago. Im
wearing clothes
I couldnt wear
before, and I feel so
much stronger.
LISA BERLINER,
51, Realtor,
lost 14 pounds
and 19.75 inches.
WHY IT WORKS
FOR HER
1. It takes the stress
out of getting in shape.
Not only have I lost
weight, but for the first
time in 50 years, Im
exercising and eating
healthyand actually
enjoying it!
2. It fits around hectic
schedules. If a full-
time working mother
can do this program,
anybody can.
3. It helps you feel
and look younger.
Im thinking more
clearly, my posture has
improved dramatically,
my stomach is com-
pletely flat, and now
when I go fast walking
with friends, they cant
keep up with me.
Once I started eating this
way, the extra weight
fell away. I never felt
deprived or like I was on
a diet, and the meals
are family-friendly.
ANNE MARIE RUSSO,
53, at-home mother,
lost 26 pounds and
14.25 inches.
FIT IN 10
BEFORE a medical office manager, when she hadnt gotten a good

nights sleep in months due to a sore back and extra
weight that had settled around her belly. After Lowell did
Fit in 10 for a month, her back pain was gone, she was
sleeping soundly through the night, and clothes that had
been tight were starting to loosen.
Women who had struggled with their weight for years
were surprised that they could eat so well, exercise so
little, and still see results. Lisa Berliner, a 51-year-old
Realtor and mom of two teenage sons, had spent the
past decade trying to shake the 20 pounds that had
crept on since she hit her 40s. She would push herself to
count carbs, points, or calories and then, sick of feeling
restricted, wind up bingeing on high-calorie comfort
foods like pizza, cake, and mac and cheese. When
getting dressed in the morning became a daily struggle,
Berliner knew she needed to make a change. I hated
WHY IT WORKS how depressed I felt every time I stood in front of my
FOR HER closet and tried to decide what to wear, but it wasnt just
a fashion thing. I knew I really needed to start being
1. The simple food
plan teaches you healthy. Now down 14 pounds, Berliner feels stronger
how to eat healthily. and leaner. The other day I carried my suitcase all the
I had no idea there way up the stairs and through Grand Central Station,
was so much sugar
in my diet. The pro- she says. I never would have been able to do that be-
gram and recipes foreand it felt great.
really make you think Like Berliner, all of our panelists saw results. In
about what youre
eating. 60 days, they lost an average of 11 pounds, with some
2. It proves you dont dropping up to 15, 16, even 18 pounds. Many enjoyed the
have to work out for 10-minute meals and routines so much that they contin-
hours. Its amazing ued long after the plan ended (Russo is now down
what 10 minutes of
daily sculpting work 26 pounds and back in a two-piece). While their numbers
did for my body. Im were impressive, the transformation they experienced
stronger and much went deeper: For the longest time, taking better care of
more toned.
myself and losing weight were always on my mind, says
3. It helps you drop
Lowell, who lost 13 pounds. It was like the crack in the
inches fast. At the
beginning of the ceiling that needed to be fixed or that dent in the car that
summer, I was prob- needed to be repaired. It was always there, and it was
ably at the heaviest
wearing me down. The idea of getting back in shape felt
weight Id ever been.
Now I feel so much overwhelming. Now I know that it doesnt have to be.
better in my clothes. Turn the page to get started!

FIT IN 10
10 Minutes to Slim & Strong

Ready to tone your body and get back in shape in
HOW TO DO IT
minutes a day? Start now with this simple routine Perform each exercise for
that combines resistance bands and dumbbells 20 seconds, then rest for
10 seconds as you transi-
(use 3 to 10 pounds) to firm and strengthen your tion to the next move.
upper arms in the least amount of time. Do the circuit 4 times.
1. Band Extension Trainer

Larysa
PHOTOGRAPHS BY MITCH MANDEL; WARDROBE STYLING BY PAMELA SIMPSON; HAIR AND MAKEUP BY LIZ JACOBS
Sit tall in chair with right arm extended
DiDio
overhead and left arm bent 90 degrees makes
with elbow at shoulder height, holding it easy!
end of resistance band in each hand. Bend
right elbow, creating slack in band, then
straighten right arm, squeezing through
triceps. Alternate arms with each circuit.
TOO HARD
TO REACH
OVERHEAD?
TRY THIS
INSTEAD!
2. Triceps Push-Back
Stand tall with feet hip-width apart, hold-
ing a dumbbell in each hand with arms
at sides, palms facing backward. Keeping
arms straight, push dumbbells behind you,
squeezing through triceps. Slowly reverse
movement back to starting position.

4. Band Pull-Apart
Stand tall with feet hip-width apart,
arms extended in front of chest
with resistance band loop around
both wrists, palms facing each oth-
er. Pull forearms away from each
other, resisting against loop, then
slowly bring hands back to start.
Move quickly but with control.
3. Triceps Punch-Out
*
Youll receive
bands when
Stand behind chair with feet hip-width apart, you buy the
program.
holding a dumbbell in right hand. Lean forward
and place left forearm on back of chair. Bend right
arm 90 degrees and bring right elbow to shoulder
height. This is starting position. Keeping upper arm
steady, straighten right arm, squeezing triceps.
Slowly reverse movement back to starting posi-
tion. Alternate arms with each circuit.
5. Chair Dip
Sit tall on edge of
sturdy chair with feet
flat on floor and hands
grasping seat. Slide butt
off seat and walk feet
forward slightly until
knees are directly over
ankles. Slowly bend
elbows, lowering butt TOO MUCH
until upper arms are WRIST STRAIN?
nearly parallel to floor. DO AN
OVERHEAD
Hold 1 second, then TRICEPS
press back up. EXTENSION!

10-Minute
Clean Meals
When youre busy, it can be hard to eat healthily.
Thats why these recipes require no more than
10 minutes of hands-on kitchen time. You wont believe
theyre actually good for youuntil your energy
surges and the extra weight falls away.
If you liked
dippy eggs as a
kid, youll love this
healthy twist on the
childhood favorite. It subs in
lightly crisped sweet potato
toast for bread.
FIT IN 10
Breakfast
Soft-Boiled
Eggs with
Sweet Potato
Soldiers
(Family-Friendly,
Great for a Group,
Vegetarian,
Grain-Free, Nut-Free)
Serves 1
Prep time: 5 minutes
FOOD PHOTOGRAPHS BY MITCH MANDEL; FOOD STYLING BY ADRIENNE ANDERSON; PROP STYLING BY KARIN OLSEN
Total time: 15 minutes
2 eggs
4 slabs sweet potato
(" thick)
2 Tbsp grated cheddar
1. Bring 1 qt water to a boil
This fruit-packed
in saucepan. Using slotted salad hits all the
spoon, gently lower eggs right sweet, savory,
into water, reduce heat to and crunchy notes.
medium-low, cover, and
cook 4 minutes. Drain and
immediately transfer to
large bowl of cold water. Snack
2. Toast sweet potato until
tender, 3 or 4 passes on Savory Watermelon Salad
medium-high in slot toaster (Great for a Group, Vegetarian, Grain-Free)
or about 10 minutes in Serves 1
400F oven. While potato is Prep time: 10 minutes
still hot, cut into 12" strips, Total time: 15 minutes
sprinkle with cheese, and
season with salt and pepper
to taste. c 2% Greek yogurt 1. Whisk yogurt, lemon juice,
3. Place eggs in egg cups 2 Tbsp lemon juice dill, mint, garlic, salt, and
and slice off tops, or peel, 1 Tbsp chopped dill pepper.
cut in half, and lay on plate. 1 Tbsp chopped mint 2. Combine cucumber, water-
Sprinkle with salt and 1 clove garlic, crushed melon, tomatoes, and onion
pepper to taste. Dip sweet tsp kosher salt in large jar with lid. Add yogurt
potato soldiers in runny tsp black pepper sauce, close jar, and shake
yolks and enjoy. c chopped cucumber to combine. Sprinkle with
c chopped watermelon pistachios.
NUTRITION (per serving) c halved cherry
312 cal, 18 g pro, 27 g carb, tomatoes NUTRITION (per serving)
4 g fiber, 6 g sugars, 2 Tbsp diced red onion 186 cal, 13 g pro, 23 g carb,
14 g fat, 6 g sat fat, 1 Tbsp roasted salted 3 g fiber, 14 g sugars, 6 g fat,
421 mg sodium pistachios, for garnish 2 g sat fat, 566 mg sodium

FIT IN 10
Lunch 4 oz ground turkey grill pan to medium-high. Cook

tsp garlic powder burger and portobello caps,
Portobello Turkey 18 tsp kosher salt flipping once, until burger is
Burger with 18 tsp black pepper cooked through and mushrooms
2 lg portobello mushrooms, are tender, 8 minutes.
Bruschetta Topping stems removed 3. Combine vinegar, onion, basil.
(Family-Friendly, Great for a 1 Tbsp balsamic vinegar and tomato. Season to taste with
Group, Grain-Free, Nut-Free) 1 Tbsp chopped red onion salt and pepper.
Serves 1 1 leaf basil, thinly sliced 4. Using mushroom caps as buns,
Prep time: 10 minutes 1 plum tomato, coarsely place burger inside and top with
Total time: 20 minutes chopped cheese and bruschetta mixture.
oz sliced mozzarella
NUTRITION (per serving) 267 cal,
1. Combine turkey, garlic powder, 30 g pro, 13 g carb, 3 g fiber,
salt, and pepper. Form into patty. 9 g sugars, 12 g fat, 3.5 g sat fat,
2. Lightly oil and heat grill or 341 mg sodium
This recipe trades a

bun for portobello
mushrooms. Use a
cast-iron skillet if you
dont have a grill or
grill pan.
Snack
Cacio e Pepe Popcorn
(Family-Friendly, Great for a Group,
Vegetarian, Nut-Free)
Makes 10 cups
1 Tbsp coconut oil

c popcorn kernels
Hearty tacos
2 Tbsp grated Parmesan satisfy your craving
2 Tbsp nutritional yeast flakes for Mexican food.
1 tsp black pepper Replace the
1 tsp kosher salt tortillas with
lettuce leaves to
1. Melt oil in pot over medium-high make it grain-free.
heat. Add kernels. Cover pot and shake
until popping stops, 3 to 5 minutes.
2. Transfer popcorn to large bowl and Dinner
toss with cheese, nutritional yeast,
pepper, and salt. Grilled Steak Tacos with
NUTRITION (per 3 c) 194 cal, Avocado Salsa
8 g pro, 25 g carb, 6 g fiber, 0 g sugars, (Family-Friendly, Great for a Group, Dairy-Free, Nut-Free)
7 g fat, 5 g sat fat, 727 mg sodium Serves 4
1 Tbsp ground cumin

tsp red-pepper flakes
tsp salt
2 cloves garlic, minced
Juice of 1 lime
1 lb flank steak
c salsa verde
2 Tbsp chopped cilantro
1 ripe avocado, peeled and cubed
1 scallion, sliced
8 corn tortillas (6" diameter), warmed
1. Combine cumin, red-pepper flakes, salt, garlic, and
lime juice. Rub all over flank steak.
2. Heat grill or grill pan to medium-high. Grill steak to
desired doneness, about 4 minutes per side for
medium-rare. Transfer to cutting board and let stand
5 minutes before cutting, against the grain, into thin strips.
3. Combine salsa verde, cilantro, avocado, and scallion.
Season to taste with salt. Serve steak with warmed
This healthful spin on the classic Roman tortillas and avocado salsa.
pasta dish delivers a cheesy punch,
thanks to the addition of nutritional NUTRITION (per serving) 394 cal, 28 g pro, 30 g carb,
yeast, which has no saturated fat. 7 g fiber, 2 g sugars, 18 g fat, 5 g sat fat, 548 mg sodium

This salads healthy fats from the
olive oil and pumpkin seeds, plus
the protein and fiber from the
chickpeas, make for a light yet
satisfying meal. Our test
panelists were happily surprised
by how delicious and filling it was.
FIT IN 10
When you need an
ice cream fix, this treat
will quell your craving
naturally. If desired,
Dinner you can replace the
peanut butter with
Arugula Salad almond butter.
with Zucchini
Ribbons
(Family-Friendly,
Great for a Group,
Vegetarian, Grain-Free)
Serves 2
3 Tbsp extra virgin olive oil

Juice of lemon
4 c arugula
1 med zucchini
1 can (15.5 oz) chickpeas,
rinsed and drained
1 c artichoke hearts,
drained and quartered
3 oz (about c)
Parmesan, shaved
c roasted pumpkin seeds
1. In large bowl, combine
olive oil and lemon juice.
Add arugula.
2. Over arugula, using a vege-
table peeler, shave zucchini to
make ribbons, turning every
few strokes to distribute peel
evenly. Stop at seedy core
Dessert
when no more ribbons can
be sliced.
BananaPeanut Butter
3. Add chickpeas and Ice Cream Parfait
artichoke hearts and gently (Family-Friendly, Vegetarian, Grain-Free)
toss to coat. Sprinkle with Serves 1
cheese and pumpkin seeds. Prep time: 5 minutes
Serve immediately. Total time: 10 minutes
NUTRITION (per serving)
med frozen banana
408 cal, 20 g pro, 28 g carb,
c fat-free Greek yogurt
10 g fiber, 5 g sugars, 26 g fat,
1 tsp natural peanut butter
7 g sat fat, 366 mg sodium
c blackberries, raspberries, or strawberries
Place banana in blender and blend until smooth. Combine yogurt

and peanut butter. In parfait glass, alternate layers of banana and
Want more 10-minute
yogurt mixture. Top with berries and serve.
recipes? Check out
the cookbook at NUTRITION (per serving) 148 cal, 9 g pro, 24 g carb,
Fitin10SlimandStrong.com. 6 g fiber, 13 g sugars, 5 g fat, 1 g sat fat, 25 mg sodium

The ENERGY for
H E A L I NG
BETSY ANDREWSS pain and grief
were lifted by three alternative therapies.
Here, she describes how.
ALTERNATIVE HEALTH

ALTERNATIVE HEALTH
I decided to explore techniques that I

had never tried before to see what new
I
tools they could bring to my healing.
was midway Energy healing is vastly different from
through the ther- conventional medicine in its approach to
apy when I felt wellness. While Western medicine tends
a flash of anger. to use chemistry to correct imbalances
Thats when that can cause disease, energy healers
I knew it was working. I was having work on correcting the biofieldthe
a catharsis. But I wasnt undergoing energy field that practitioners believe
psychoanalysis. Rather, it was a practice surrounds and flows through the body,
called sound therapy, and a specialist helping to maintain and regulate its
was playing tuning forks, drums, and functions. The term biofield was coined
Tibetan singing bowls. This particular fairly recently, in 1992, when a group
therapy is one type of energy healing. of complementary and alternative
Acupuncture, Reiki, qigong, electromag- medicine practitioners and researchers
netics, and even certain types of prayer convened at the newly established Office
all fall under that heading. of Alternative Medicine at the National
Id decided to try energy healing for Institutes of Health. Yet the concept of
some persistent physical problems but energy healing dates back thousands of
PREVIOUS SPREAD, FROM LEFT: GALLERY STOCK. LUCA TROVATO/GETTY IMAGES

also to deal with unresolved grief over years in the East and as far back as the
the loss of my father. He had recently 1600s in the West, when healers began
died at the age of 84, and Id been in to believe in a life force.
mourning, not so much for him as for Todays energy healers use sound,
myself. Shot full of shrapnel in the touch, plant essences, and even low-level
Korean War, my father had PTSD, I electrical impulses to correct and
suspect, and often unleashed his temper strengthen the biofield. Although many
on our family. He was so difficult that Western doctors are skeptical of these
it had been hard to have a relationship techniques, some hospitals are using
with him while he was alive. I hoped methods such as therapeutic touch to
I could learn to face my grief and come help soothe patients with cancer, heart
to terms with my fathers memory. disease, pain, or dementia. Peter Wayne,
Perhaps because of my family drama, research director of the Osher Center
Ive suffered from stress my whole life, for Integrative Medicine at Harvard
starting with fragmented sleep that my Medical School, reports that more than
dentist told me was because I clench 10,000 Reiki treatments have been
my teeth. Id also been experiencing administered at Harvards Brigham
digestion issues that recalled the way my and Womens Hospital to very positive
stomach often hurt when I was a teen. patient feedback, although objective
I have a great psychoanalyst, but studies have yet to be conducted.

Healing
instruments
Sound therapists use
a variety of instru-
ments to diagnose
and heal, including the
CLOCKWISE FROM TOP LEFT: CAVAN IMAGES/OFFSET. FULYAATALAY/GETTY IMAGES.
singing bowl (top left),

drum (top right; with
drumsticks, bottom
right), and tuning
forks (bottom left).
ZENAPHOTO/GETTY IMAGES. CHRISTOPHER LEWIS/ALAMY

CLOCKWISE FROM TOP LEFT: ERICKA MCCONNELL/GETTY IMAGES. BANANASTOCK/GETTY IMAGES. THEATICO/GETTY IMAGES. GARY PARKER/STOCKSY
Plant essences
and other
techniques
Acupuncturist and
herbalist Ro Giuliano
has sacred vibrational
plant essences (top
left), acupuncture
(top right), fragrant
wood (below), and
crystals (left) in her
healing toolbox.

ALTERNATIVE HEALTH
Intrigued by the possibilities, I loud, lovely, and yet, I thought, sad

decided to experience three of these hum. To finish, he thumped on a frame
energy healing therapiessound ther- drum held above the center of my body
apy; sacred vibrational plant medicine, with a pulsing rhythma bump-
based in traditional Chinese practice; bump that sounded like a steady
and a hands-on technique called Bren- heartbeat. He explained that the drum
nan Healing Science. fortifies the healing, providing closure.
It brings you back in, he said, and you
SOOTHING SOUNDS feel grounded.
As soon as youre in a relaxed state, During the hour-long session, I
your body can begin to do what it experienced it all viscerally. The sounds
needs, certified sound therapist Nate shimmered through me, leading me
Martinez told me when I arrived at his into and out of dream states, which
airy duplex in Brooklyn, were devoid of imagery
NY. We often compli- until the blistering
cate our striving for DURING THE moment when I saw
balance and wellness HOUR-LONG my fathers face.
with this. He pointed SESSION, Martinez had intuited
to his head. Unlike THE SOUNDS my mourning. Just as a
music, which evokes SHIMMERED musician plays in minor
specific associations, the THROUGH ME, keys to express sadness
unstructured sounds LEADING ME and major keys for
that Martinez plays INTO AND OUT joy, Martinez used his
would help me detach OF DREAM knowledge and intuition
from my analytic mind STATES. to choose sounds from
so the subconscious can the tuning forks that he
become more active. felt were related to grief.
After briefly inquiring about my By the time the hour ended, Id moved
sleep and digestion, Martinez had on from the fiery rage and grief I felt
me lie down on a massage table and earlier when I saw my fathers face, and
placed a mask over my eyes. He began I felt content and ready for a nap.
to play tuning forks, hitting two at a Eileen Day McKusick, author of
time against each other so they rang Tuning the Human Biofield, theo-
out in musical intervals. As he held the rizes that memories are magnetically
forks next to my ears and moved them recorded in our biofield and that
around the periphery of my body, their stressful experiences create static
chiming resonated in waves through my in this record. Tuning forks can help
chest and stomach. clear that static, helping to reduce
Then he picked up the singing bowl, or eliminate physical and emotional
caressing its rim, and it rang with a discomfort, she explains.

ALTERNATIVE HEALTH
POWERFUL PLANT clear quartz crystal essence on my

ESSENCES forehead to prepare for journey work.
The treatment room where I had my She laid a mugwort plant on my solar
second energy healing experience was plexus to encourage visions and added
lit with candles and suffused with the a smoky quartz crystal to open up my
sweet smell of palo santo wood twigs lung qi, easing grief and soothing old
burning in a bowl. Acupuncturist and hurts in my heart. Opium poppy flower
herbalist Ro Giuliano questioned me essence would release old traumas. And
at length about how I was feeling. She the essence dropped onto my abdomen?
looked at my tongue and took my pulse. The ghost pipe [a perennial flower]
Her assessment? Problems with the qi navigates the waters of death and helps
(life force or energy, the Chinese term with journeys through darker times,
for the biofield) of my Giuliano said.
liver, spleen, and lungs. The liquid essences
Giuliano holds a MY FATHER were odorless and felt no
masters degree in tradi- WAS HUMAN, warmer or cooler than
tional Chinese medicine. FLAWED my skin. I tuned in and
Through her work with LIKE US ALL. out as she spoke, allow-
homeless youth, she I FELT, FOR ing my mind to go where
discovered that some THE FIRST it would. When Giuliano
clients with past trau- TIME, THAT stopped speaking, I
mas find acupuncture I MIGHT BE found myself talking to
stressful, so she devel- ABLE TO my father: You were so
oped a gentler approach. MOURN. smart. You could have
Instead of needles, she been amazing, I thought.
uses vibrational plant Why did you let your
essences. Small amounts of plants, and limitations get the best of you?
sometimes minerals, are infused in Like the other healers I saw, Giuliano
water and alcohol to capture their ener- sees her practice, at the Maha Rose
getic imprint. Giuliano places drops on Center for Healing in Brooklyn, as a
points along the bodys meridians, the complement to Western medicine. But
channels through which qi flows. if someone is going through a life transi-
She asked me to think about what tionif they have messed-up digestion
I wanted to get out of my treatment, and cant clear their emotionswhen
and I decided on forgiveness. Because I they have a session, which is part energy
dont have a problem with acupuncture healing and part ritual, it lets them
needles, she used a few, primarily in partake in the chance of letting go. It
points in my ear, to bring on a medita- can be really powerful.
tive state. After burning white sage to Her description turned out to be
cleanse the rooms energy, she placed accurate for me because again, as with

Hands-on therapy Techniques like Brennan Healing Science, developed by
a former NASA physicist, use light touch to alter energy fields and promote healing.
FROM TOP: JOCHEN TACK/GETTY IMAGES. LUMINA/STOCKSY

ALTERNATIVE HEALTH
sound therapy, I had a cathartic moment needed to work with the energy field.
involving my father. It was striking To prepare for the session, Paniccioli
because it happened so spontaneously. took me through a technique thats part
I had never imagined speaking like of the Brennan training: the family
that to my father. But in this imaginary constellations method. She asked me to
exchange, my father wasnt the monster choose a pillow in the room to represent
of my youth anymore. He was just each of my parents. Then she led me
human, flawed like us all. I felt, for the through a guided healing dialogue with
first time, like I might be able to mourn, them. The hardest part was when she
not just for myself but for him, too. I left asked me to thank my father. I hesitated.
feeling drained but lighthearted. But then I did it: Thank you.
It was a brilliant setup for the energy
HANDS-ON HEALING healing work she would do on my aura
My final session was with Maria Panic- and chakras. When I lay down on the
cioli, an energy healer at the New York table, I felt calm and centered.
Open Center, a holistic learning and Paniccioli spent the next hour working
wellness center in Manhattan. She is in silence on my biofield, starting with
certified by the Barbara Brennan School the process of clearing out bad energy,
of Healing, a Florida professional train- her hands moving from the root chakra
ing school for energy healing,
where students learn the
technique developed by its
namesake and founder, a Find an Energy Healer
former NASA physicist. If youd like to try this form of healing,
Brennans method is heres how to search for practitioners
of the three methods spotlighted in this story.
complex. As Paniccioli
explained, it involves
lightly touching a clients
1. More than 3,000 for Acupuncture and
body while energetically sound healers are Oriental Medicine
tuning the seven layers featured on the website (nccaom.org), you can
of her aura, or biofield, of the Sound Healers search for practitioners
and her seven chakras Association (sound by zip code, specialty,
(energy centers with healersassociation.org). or both.
an electronic signature
unique to each person). 2. Many energy healers, 3. The Barbara Bren-
including Ro Guiliano, nan School of Healing
The training is rigorous: have training in multiple website (barbara
4 years of coursework therapies. On the brennan.com) lists
and clinical practice to website of the National contact information for
develop the perception Certification Commission hundreds of graduates.
and technical skills

at my feet and then slowly upward. At compared hands-on energy healing
my temples, she tuned in to the rhythms in breast cancer patients with mock
of my brain to balance and clear my healing by people trained to use the
mind. She moved stuck emotions from same gestures. Patients in the actual
my digestive system and sent healing healing group had significant decreases
energy through my intestines. And she in fatigue and increases in their cortisol
strengthened the flow in my nervous rhythms, or the way levels of cortisol vary
and immune systems, helping to release throughout the day. (Flattened cortisol
defenses and bring in alertness, vital- rhythms are linked to worse health and
ity, and joy. Her hands emitted heat, even mortality in breast cancer patients,
particularly on my breastbone where the Jain explains.) Jain notes that its proba-
heart chakra is. My body bly an interactive rather
tingled. I felt like I was than either-or rela-
levitating. HER HANDS tionship between energy
You look present, she EMITTED HEAT, healing and the placebo
said afterward. Radi- PARTICULARLY effect. Skilled as my heal-
ant. I bounced out to the ON MY ers were, I was an active
street feeling blissful. And BREASTBONE participant in my own
since that moment, Ive WHERE healing. The belief that
felt the darkness around THE HEART we bring to these kinds
my fathers death lifting. CHAKRA IS. I of therapeutic sessions
When I recounted my FELT LIKE I WAS affects their outcome,
experiences to Patricia LEVITATING. suggests Wayne, who
Arcari, program manager adds that an energy
of meditation and mind- healer may contribute
fulness at the Dana Farber Cancer Insti- to positive results by prompting the
tute, she responded, So it helped you patients own innate ability to heal.
along your healing path. The definition Starting with that moment on the
of healing is just integrating mind, body, sound therapists table when I had a
and spirit in the process of creating your catharsis, the energy healing sessions
greater good. It doesnt mean that your allowed me to resolve painful feelings
symptoms go away. Its not curative. Its in surprising ways, helping to boost my
about healing and wholeness, becoming sense of well-being. I probably do need to
your highest and best self. see a doctor for my digestive issues. And
I couldnt help but wonder if it was I still need to sleep with a mouth guard
all just placebo effect. But a look at the to protect my teeth from my clenched
literature suggests not. For instance, a jaw. Though I couldnt say that the ills
2012 randomized controlled trial led by affecting my body were cured, I did sense
Shamini Jain, an assistant professor at my emotional burdens lifting, and in this
the University of California, San Diego, deep and important way, I felt healed.

1
BARB LUDMAN, 60,
I think it helps that Im
around sick people a lot!
Whenever I feel a cold
coming on, I stave off
nurse-practitioner, getting sick by gargling
Boston often with warm salt
Cant remember water, drinking lots of
the last time she hot herbal tea, using
was sick Zicam nasal swabs,
taking 1,500 mg of
vitamin C for a couple of days, and increasing
my sleep from 6 hours to 7 or 8. I wake up at
5:15 AM even without an alarm, so I have to
make sure to get to bed earlier.
REAL-LIFE ADVICE
Secrets
of the
Super
Healthy Stay-well strategies from
people who never get sick
BY DANA HUDEPOHL
E
very cold and flu season, us with anecdotal evidenceand
there are those with sore thats OK. If people think some-
throats, stuffy noses, and thing helps them, I believe they
coughs and those who should go ahead and do it if it doesnt
dont get sick no matter who sniffles hurt them, says Randy Wexler, an
nearby or how many contaminated associate professor and clinical vice
doorknobs they turn. chair of family medicine at Ohio
One of the most widely believed State University. With the placebo
NADINE GREEFF/OFFSET
theories on why this happens holds effect, we know that 1 out of 4 people
that people who dont get sick have will feel better even if a study shows
stronger immune systems. Research, theres no benefit.
however, doesnt back this upor We spoke to people who dont get
point to much in the way of surefire sick to find out what they believe
prevention strategies. So that leaves works for them.

2 6
MURRAY
JOHN HARTMAN, 46, GROSSAN, 93,
high-tech sales physician
specialist, In the summer, I do all my own and writer,
Southlake, TX yardwork. Its 2 hours with no phone, Los Angeles
Hasnt been sick just time to think. In the winter, I get
in the garage and build projects like May have had a
in at least 2 years cold 10 years ago
a wine barrel table and stools. The
alone time counteracts the stress of my job. When youre in How to get sick:
sales, the rewards are spaced out, but when you mow the Worry. Never laugh
lawn or build something, you get instant gratification. or joke. Be stressed.
How to stay healthy:
I use guided visu-
alization, in which I
3 4
picture using all five
senses during a fun
day at the beach. I
also use measured
SALLY BAUER, 61, LI QIAN, 53, breathing: I inhale for
civic volunteer, associate professor a count of four and
Glyndon, MD of microbiology,
Montgomery, AL
exhale for a count of
Hasnt been sick in six. Ive eaten yogurt
more than 2 years Cant remember the every day for 30
last time she was sick years. I tell jokes and
Im a big believer in
I cut up organic lemons make my patients
Chinese acupuncture.
and keep them in the laugh. Also, dumb
I get it twice a month, and
fridge. Every morning I luck is important!
if I start feeling like Im
coming down with some- squeeze one into water and
thing, Ill go twice a week. add five drops of honey. ILLUSTRATIONS BY THE ELLAPHANT IN THE ROOM
5
JASMINE SMITH, 32,
When I worked as a medical assis-
tant, before I discovered meditation
and heated power vinyasa yoga, I
got sick three or four times a year.
hypnotherapist Now I meditate every day and have
and yoga teacher, a yoga session four times a week.
Novato, CA I also drink green juice with ginger,
Hasnt been sick which I think is the essential ingre-
in 4 years dient keeping me healthy.

REAL-LIFE ADVICE
9
JIM YENCKEL, 79,
retired journalist,
Washington, DC
Cant remember the
last time he was sick
For the past 40-plus years,
Ive run 3 miles almost
daily. I swim once or twice
a week and do upper-body
exercises at home most
mornings. I climb stairs and
walk everywhereto the
bank, grocery store, and
drugstore and to get my
hair cut. My wife and I hike
in the Alps, and a friend
and I hiked the 21-mile
rim-to-rim trail at the Grand
Canyon to celebrate our
70th birthdays. Ive made
health one of my priorities.
7
TRISH
I have four
kids, and
were outside
all the time
8
DAVE BENT, 49, I hang out with
OCONNELL, 53, year-round. telecommunications competitive people with
ski instructor, Being out in manager, similar interests, sign on
ERICKSON STOCK/OFFSET
Steamboat Walpole, MA
the fresh air is to commitments, and set
Springs, CO Cant remember
so much better goals. Whether Im coaching
Hasnt than being ever missing work my 10-year-old son or
been sick in a closed due to illness training for a race with my
in 6 years environment running club, I get off the
that harbors couch and do something
germs. every day.

10
DIANE SILVER, 68,
writer,
San Francisco
Got sick once
3 years ago
while traveling
without her dog
I work from home,
and my 12-year-old
Australian shepherd,
Nougat, follows
me from room to
room and lies on
my feet when Im
at the computer.
Im always hugging
or talking to him.
Theres something
soothing about
feeling him there
physically and
emotionally, which
Im convinced helps
support a healthy
immune system.
REAL-LIFE ADVICE
11 13
I wont put anything in my body
that is unnatural or isnt marked
organic, non-GMO, grass-fed,
MONIQUE
or wild-caught. I eat raw yogurt
DONNA BARROWS, 51,
dental hygienist, PRINCE, 50, and fermented vegetables,
Nashua, NH clinical licensed and throughout the day I sip on
social worker, the juice from the fermented
Cant remember the Chester, NH veggies, fermented tea, or water
last time she was sick
Never gets sick with apple cider vinegar in it.
I wear a Fitbit and am I also eat raw honey.
neurotic about getting
in my 10,000 steps. If I
havent gotten them all
14
in by the end of the day,
sometimes I jog in place in
my bedroom right before
I hop into bed.
KELLEY
MILLIKEN, 48,
massage
therapist,
12
St. Francis, KS
Hasnt been
sick in 5 years
MOLLY PATRICK, 36,
health coach, My secret is having an attitude of gratitude. I keep
Pahoa, HI a paper calendar with me so I can write down posi-
Hasnt been sick in 4 years tive quotes and things Im grateful for every day. I
store them in a box and pull them out to see what I
Im adamant about having wrote 3 years ago and how that compares to today.
my smoothie every morning.
I use a base of water and add
avocado, banana, berries or
cherries, a bunch of leafy
15
greens, fresh turmeric I work with two or three
root, turmeric people who are chronic
powder, and complainers. I call them
either chia, JOE NOVACEK, 41, angry people, and Ive
hemp, or noticed that every winter
SAMSON K. HATAE/OFFSET
TV producer
flaxseed and director, theyre hacking and achy and
all of which Overland Park, KS sick. Its my crazy theory,
are packed Gets sick, briefly, but theres something to it:
with phyto- once a year Theyre using up so much
chemicals of their energy being angry
and antioxi- that their bodies cant fight germs. I take the
dants. approach of keeping a positive attitude.

16
Slowing down is huge
for me. Thats why I read
before bed. I force myself
JENNY MARRS, 38, not to get on my phone or
nonprofit founder, computer because that
Bentonville, AR spirals into checking
Hasnt had a e-mails and social media
cold in more and reading articles. I get
than 2 years sucked in, lose track of time, and cut
into my precious 8 hours of sleep.
17
JODI LASSINGER, 49,
19
BETTY STROTHER, 79,
20
HOLLY BRIGGS, 41,
at-home mother, retired medical vice president of
Butler, PA transcriptionist, software channels,
Hudson, FL Denver
Hasnt been sick
in 8 years Hasnt been sick Cant remember the
in 3 years last time she was
My husband thinks seriously sick
Im so healthy because I eat oranges, peel and
Ive never smoked and I all, several times a day. Having a healthy gut is
rarely drink. Ill have an I cut the orange into crucial to staying healthy.
alcoholic drink once a halves, then into thirds, I take a daily probiotic
month at the most. then eat the whole thing. supplement.
I also eat red peppers
dailyon their own with
salt and added to scram-
bled eggs and salads.
18 21
Both oranges and red
peppers, of course, are
loaded with vitamin C.
ELAINE SIMPSON, 43, SYBIL CASSARA, 41,
at-home mother, merchandise manager,
Tigard, OR Chicago
Gets sick once Hasnt called in
every 6 or 7 years sick in 11 years
My husband and I sleep When other people start
with the windows open not to feel well, the first
in our bedroomwide thing they do is lie down
in summer and at least on the couch. The first
cracked in winter. thing I do is go for a run.

REAL-LIFE ADVICE
24
RACHAEL
WORTHINGTON, 63,
attorney,
Palm Harbor, FL
Cant remember
the last time she
was sick
I have a lot of faith
in washing my hands
a zillion times a day.
I learned that from
a friend who never
gets sick in winter,
and it works! I also
use a neti pot with
purified, warm salt
water to irrigate my
nose and sinuses
when I feel the
slightest tinge of a
cold coming on.
22 23
Im a firm believer
in drinking a glass of
wine a night. And if
RUSTIN SHIELDS, 56,
I feel like I could be STEPHEN
manufacturing catching something, I KATSARELIS, 49,
MIKE KEMP/BLEND/OFFSET
operations take a shot of whiskey senior financial

executive, Holland, MI before bed to help me advisor,
sleep an extra hour Tampa
Hasnt missed
a day of work or two. I also think Hasnt had a I play chess
due to illness sweating is good. I cold in 8 years against the
in 20 years put a steamer in my computer on my
shower and steam phone. Its a stress reliever and a
3 or 4 nights a week. chance to think in a different way.

25
HOLLY BLAIR, 38,
mother of four,
Ord, NE
No longer gets strep
throat every year
I dont let my kids
put their school bags
on the counters or
tables or wear shoes
in our house. Showers
happen at night
instead of the morn-
ing so the beds dont
get contaminated
with day germs.
REAL-LIFE ADVICE
26 29
My grandmother always
talked about moderation, but
I didnt believe her. I went on
strict diets until I realized they
BECKY HICKOX, 67, JACK BELL, 70,
retired teacher and made me so unhappy. Now, retired business owner,
librarian, though, Ive chosen moder- Loveland, OH
Bountiful, UT ation. I take vitamins and
Hasnt been seriously
Gets a cold once supplements but not handfuls
sick since 1973
every 3 years of them. Im OK with being
a little overweight. I exercise I think a lot has to do
most days, but if I miss my with how you perceive
morning aerobics class, your own health. There are
I dont beat myself up. certain aches and pains
I can enjoy going to that you find tolerable.
a wonderful bakery If one of my daughters
and having a delicious calls us when she isnt
pastry. Im OK with the feeling well and I answer
intentional splurge. the phone, she immedi-
ately says, Put Mom on.
They dont get sympathy
from me. Maybe Im just
tougher.
27
JULIE NICKERSON, 50,
I take 500 mg of
vitamin C and 50 mg of
zinc twice a day all year
round. I used to get three
grandmother, or four colds a year, but
Lewiston, NY I havent been to the
Hasnt been sick doctor due to illness for
in nearly 3 years several years.
28 30
I think the biggest thing that
keeps me healthy is having
a support system. Im never
MARIAN lonely. I attend Mass regularly
TRINETTE REED/STOCKSY
DAN NAINAN, 35,

CARDENZANA, 80, and see my children, grand- comedian and
retired preschool children, sisters, and brothers corporate speaker,
educator, several times a week. Having New York City
Cincinnati a strong relationship with God Has a cold every
Cant remember and others reduces stress. No 2 years at most
the last time matter what happens, I know
she was sick that I am loved and cared for. I laugha lot.

SPECIAL REPORT
AFTER
THE
ICU They entered the ICU with serious health
problems, but once home there were new
problems to cope with. Heres what
happenedand how to prevent it from
happening to you or a loved one.
ETHAN HILL
BY KENNETH MILLER

A short stay in the
ICU left Myron Mike
Miller, a former
middle-school teacher,
PHOTO CREDIT HERE
temporarily confused.
SPECIAL REPORT
A
can get bagels that might not be the best
kind of bagels, but we can fit them into
our schedule. I think this is a plan that
can work. As he went on, it became clear
that he thought he was in his old condo
and that my two brothers and I were
bringing our families for brunch.
I asked the doctor doing rounds if Dad
could be slipping into dementia. Its
unlikely that would happen so quickly,
t 87, he assured me. My guess is that hes got
my father was sharp and spirited what we call ICU psychosis.
a retired middle-school French teacher When I Googled that phrase, my fears
who tore through crossword puzzles and grew. The formal term for what my father
yelled out the answers while watching was experiencing is hospital-associated
Jeopardy! In the fall of 2014, facing delirium. Its part of a broader spectrum
radiation therapy for cancer, he put of mental and physical ailments called
his Boston condo on the market and postintensive care syndrome (PICS),
moved in with my younger brother Jon often triggered by the patients treatment,
in Ithaca, NY. Dad sailed through the rather thanor in addition tothe
treatments, and the tumor in his neck ailment being treated. Doctors have only
vanished. But within a week of finishing recently recognized PICS as a serious
his treatments, he landed back in the problem deserving more study.
local hospital with a low white-blood-cell
count and a raging infection. I flew in INTENSIVE CARE WITH
from Los Angeles to help out. INTENSE SIDE EFFECTS
In the intensive care unit, I barely Medical miracles routinely happen in
recognized my father. He couldnt get ICUs, but the cure can sometimes
through a sentence without losing his be as violent as the disease. Patients in
way. Overwhelmed by the choices on the the ICU are battling severe or life-
hospital menu, he begged me to decide threatening illnesses or injuries. They
for him between pudding and Jell-O. require constant monitoring and are
Sometimes he spoke in strings of loosely often hooked up to life-support or other
related words, modulating his voice as special equipment. ICU patients are
if he were making perfect sense. One often given heavy doses of sedatives to
evening, he seemed more disoriented help them tolerate having a ventilator
DAVE LAURIDSEN
than ever. How do I fit into your plan, tube jammed down their throats, and
he asked me, now that the schedule has theyre put on opioid analgesics to dull
changed? I asked what plan he meant. their pain. Theyre hooked up to IV bags
The bagel plan, he said. I know we and catheters and monitoring machines,

During Mario
Guzmans ICU stay,
he experienced hallu-
cinations that compli-
cated his recovery.
Hes shown here with
his wife, Ludmila.
WHAT YOU CAN DO
Although hospitals are getting better
making it hard to move.
at preventing and controlling delirium,
Buzzers and beepers are
family members can play a vital role.
constantly sounding. At
These tips from experts can help you
night, patients are awakened
keep your loved one moored in reality.
every few hours for lab tests
and blood pressure checks. BRING IN PERSONAL ITEMS, such as family
Through it all, conscious photos or favorite CDs, to help the patient feel
or sedated, the patients connected to life outside the hospital.
are helpless to protest the MAKE SURE THE PATIENT HAS NECESSARY
procedures being done to GLASSES OR HEARING AIDS. Being able to see
their bodies or to maintain and hear clearly is key to staying oriented.
a semblance of a normal ENCOURAGE PHYSICAL ACTIVITY. If possible,
schedule. Under such help the patient get up and walk a few times a
stresses, the brains process- day (with a doctors OK, of course).
ing functions can simply KEEP THE PATIENT ENGAGED. Make conversa-
break down. tion about current events or family activities.
A growing body of Play card games or do crossword puzzles.
research shows that these KEEP AN ICU JOURNAL. After discharge, the
functions may take a long patient can refer to the journal to get an
time to recover and in some accurate sense of what happened during
cases never will. A 2013 hospitalization.
study published in the BE ALERT. If you notice worrisome behaviors or
New England Journal of think the patient is being treated inappropri-
Medicine found that 58% of ately, dont hesitate to alert a doctor or nurse.
ICU patients who entered
the hospital with normal
brain function had cogni-
tive impairments mimicking trau- affect 20 to 30% of ICU survivors. In
matic brain injury or mild Alzheimers 2010, the Society of Critical Care Medi-
disease a year after leaving the hospi- cine grouped these symptoms (along
tal. A German study showed that 24% with persistent physical weakness) into
of ICU patients remained impaired the newly recognized disorder they
after 6 years. Johns Hopkins Univer- named PICS.
sity School of Medicine researchers Learning to prevent and treat the
recently reported that 20% of all ICU kind of delirium that my father expe-
patients suffer from post-traumatic rienced may be a key factor in reduc-
stress disordera figure comparable to ing or preventing PICS. Patients who
the percentage of combat veterans or suffer from delirium while in the ICU
rape victims with PTSD. Other studies are at highest risk of having cognitive
indicate that depression and anxiety impairment or psychiatric problems

SPECIAL REPORT
after discharge. Delirium may fuel the stemming from delirium may also play a
syndrome, says Wes Ely, a professor role in PICS, making it harder to recover
of critical care at Vanderbilt and the both physically and mentally. If youve
Nashville VA Medical Center. Its like got delirium, youre more likely to pull
pouring gasoline on a fire. A study out your IV line or catheter, explains
by Elys ICU Delirium and Cognitive Malaz Boustani, a professor of aging
Impairment Study Group showed a research at Indiana University School of
direct correlation between the duration Medicine. Youre more likely to fall or
of delirium and the severity of cogni- need to be physically restrained. Accord-
tive impairment. An increase from ing to a 2004 study published in JAMA,
1 day of delirium to 5 days, for example, each day of delirium brings a 20%
was associated with significantly worse increased risk of prolonged hospitaliza-
memory, attention, concentration, tion and 10% increased risk of death.
and mental processing speed a year Complicating efforts to prevent
after discharge. delirium in the ICU is the fact that the
The good news is that hospitals condition can be difficult to recognize.
across the country are beginning to ICU patients may be withdrawn or
recognize the risk of ICU-induced agitated, for instance, but the red flags
delirium. The bad news, according to for delirium are reduced awareness and
Ely and other experts, is that only about ability to focus, impaired memory and
half of US hospitals have implemented problem-solving skills, disorganized
protocolssuch as minimizing sedation thinking, and perceptual disturbances
and getting patients moving sooner sometimes including hallucinations or
aimed at detecting, preventing, or delusions. Although elderly patients in
treating the condition. Weve gotten the ICU are at highest risk of develop-
better at helping people roll out of the ing delirium, it can strike at any age
ICU alive, but we havent paid enough and during non-ICU hospital stays, too,
attention to what happens after they when some of the same risk factors, like
leave, says Brenda Pun, a critical care lack of sleep, are present. According
nurse and researcher at Vanderbilt to various studies, delirium affects
University Medical Center. 10 to 30% of all hospitalized adults, up
to 56% of hospital patients over 65,
RECOGNIZING THE SIGNS and up to 80% of patients in the ICU.
Theres still a lot to learn about how Some cases are relatively benign, as
ICU-induced delirium can lead to with my fathers bagel obsession. My
full-blown PICS. Ely points to studies mom kept seeing a purple cannon in
showing that delirium is associated with her hospital room, recalls Jill Adams, a
cerebral inflammation, which can shrink writer in Albany, NY, whose 87-year-old
brain regions responsible for memory mother was hospitalized for congestive
and executive function. Behaviors heart failure last year. Shed point to

SPECIAL REPORT
a white wall and say, Oh, look at the they unleashed left a permanent imprint.
patterns! Arent they beautiful? My husband is a very stoic man, Parada
Often, however, the delusional images says, but he still breaks down crying
are horrific. A lot of people think theyre when he talks about that time.
being imprisoned, tortured, or raped, Rob Rainer, 54, is another former
says Joe Bienvenu, a professor of psychi- patient who experienced horrific hallu-
atry at Johns Hopkins University. Its cinations while in the ICU and after-
not hard to understand how a sedated or ward. In 2015, he spent 2 months in
semiconscious patient might interpret two different New Hampshire hospitals
being stuck with needles or fed through a with a rare and often deadly strain of
tube as a form of torture. pneumonia. While on a ventilator, he
Those are the kinds of experienced an alternate
images that plagued Mario reality in which his father
Guzman during his hospi- Rainer has had bought the hospital
tal stay. Guzman was 42 learned to with a dishonest business
in 2013 when he injured partner who was abusing
an ankle while jogging
stop focus- the patients and trying
near his home in San ing on his to defraud Rainers
Jose, CA. An undetected ICU stay and family. He also became
bone infection led to full- concentrate convinced that he was
blown septic shock, and being sexually molested
he wound up spending
instead on by the nursing staff. His
19 days in the ICU7 of his good hands had to be tied
them on a ventilatorin a fortune in down to keep him from
medically induced coma. surviving. ripping out his tubes. I
When he awoke, recalls was locked in this strange
his wife, Ludmila Parada, world, he says. It was
he was fearful of his surroundings. Hed so vivid and realmuch different from
whisper, Theyre trying to kill me. a dream. Rainer realizes he will never
It wasnt until Guzman was know what really happened, and that,
discharged, after more than 4 months in to him, is the scariest part. After a
the hospital, that he confessed the source year of cognitive-behavioral therapy (a
of his anxiety: Hed had recurring hallu- technique that helps patients overcome
cinations in which the doctors subjected harmful thought patterns), as well as
him to Nazi-style medical experiments support-group sessions with other ICU
or forced his father to unplug his survivors, Rainer has finally learned
life-support equipment, then waited to stop focusing on his ICU stay and
ETHAN HILL
eagerly for him to die in order to harvest concentrate instead on his good fortune
his organs. Although Guzmans delu- in having survived a deadly disease.
sions vanished on their own, the terror Both Guzman and Rainer are still

Rob Rainer was
treated in the ICU for
a deadly form of
pneumonia. While
sedated, he experi-
enced his hospital stay
as an alternate reality.
SPECIAL REPORT
suffering physical and mental effects Lamas, a critical care physician at

from their illnesses. Guzman, a former Brigham and Womens.
design engineer, lost a foot, an arm, two Eventually, however, a few doctors
fingers, and five toes and is partially began connecting the dots. Patients
paralyzed. Rainer, a lawyer, was left with would come back to my clinic after a
scarred lungs, cataracts, and hearing loss, stay in the ICU saying they couldnt go
among other problems. But the repercus- back to work, Ely recalls. It seemed like
sions of delirium added greatly to their something had changed for them in the
woes. Rainer had to have a procedure to ICU, but we didnt know what. In the
repair a disk in his neck that was believed early 2000s, he and other researchers
to be damaged while he was delirious and began investigating the links between
struggling against his restraints. patients experiences in intensive care
and their later problems. As they tracked
PREVENTING PICS populations of ICU survivors, they found
Until about 10 years ago, intensive care that delirium was a key factor in all the
doctors did not pay much attention to disorders later grouped together under
patient miseries like these because the PICS. They also realized that in many
long-term impact of delirium hadnt been casesmore than 40%, according to
recognized. When I was in training, in an analysis by Harvard Medical School
the 1980s and 90s, we thought of it as an researchersthe syndrome could be at
inconvenience, says Gerald Weinhouse, least partially prevented.
a pulmonary and critical care physician Over the past decade, a growing
at Brigham and Womens Hospital in number of hospitals have begun taking
Boston. Wed tell family members, Its steps to do thatand to ensure that
disturbing, but it gets better. Dont worry if delirium does arise, its caught early
about it. and extinguished quickly. Researchers
Back then, many of the clinical prac- have developed assessment tools to help
tices now known to trigger or exacerbate doctors and nurses check for symptoms
delirium, such as keeping ventilator in ICU patients. Many intensive care
patients deeply sedated, were starting to units now limit sedatives and opioid
become routine. Doctors believed it was painkillers to the minimum necessary for
more humane to keep patients sedated comfort. Patients are encouraged to start
when such invasive medical procedures sitting, standing, and walking as soon as
were being done. Around the same time, possible. At night, nurses make a point
critical care became an independent of dimming lights and minimizing noise
specialty. As a result, it was possible and intrusive procedures; after sunrise,
for the physicians who were taking care they open the blinds and switch on the
of these patients to never really know TV morning talk shows. They remind
them as individuals, not before, during, patients what day it is and where they
or after their illness, explains Daniela are. To help those who develop PICS

of the team. Pun urges
family members to ask
questions and point out
troubling behaviors.
She also recommends
keeping an ICU diary,
with a record of daily
events and descriptions or
photos of the patient and
her surroundings. The
idea is to have a record
you can use to help the
patient interpret memo-
ries and debunk false
ones, Pun explains. If the
patient says, These yellow
people kept coming into
my room, you can show
her that visitors had to
wear yellow gowns over
It took a few months
for Miller to regain their clothes to avoid
his mental clarity and spreading bacteria.
sharpness. Today he My fathers delirium
lives on his own and is
grateful he remembers began to dissipate after his
little of his ICU stay. fifth day in the hospital,
and he was released to
my brothers care 3 days
after discharge, a handful of hospitals after that. Within a month, he was well
have established post-ICU clinics or enough to move into his own place at a
support groups (aftertheicu.org). senior living complex a few miles away.
But thousands of hospitals have yet to It was several more months before his
adopt antidelirium measures, and even old sharpness returned, but by his 88th
those that have cant prevent every case. birthday, he was back to shouting at Jeop-
Thats where family members come in. ardy! and finishing several crosswords a
My advice is to be an active partici- day. On the day he turned 89, he flew to
pant in your loved ones care, says Pun. LA to visit my familyon his own.
Your nurses and physicians are there I asked him recently what he remem-
ETHAN HILL
to work with you. You know this patient bered from that week when he lost his
besther likes, her dislikes, her normal mind. Nothing at all, to be honest, he
patterns. Youre an important member told me. Maybe Im lucky that way.

PETS
Love Them Longer

Simple changes may add
years to your pets life.
BY STEPHANIE ECKELKAMP
More time
together
It can take only
minutes a day to
boost your pets
life span.
ost pet owners agree INFLAMMATION
M that dogs and cats

dont live nearly long
enough. In general, the
same factors that help
us live longerhealthy diet and regular
exercisealso benefit animals, but here
are a few more ways to help your pet live
FIGHTERS
Chronic inflammation
is at the root of many
conditions that age pets
prematurely. Consider
these vet-recommended
remedies to counter it.
Fish Oil
Omega-3 fatty acids from
a long, robust life. fish can help ease osteoar-
thritis symptoms in dogs,
even when the disease is
Practice good dental hygiene. severe. Mahaney recom-
You should try to brush your dogs or cats teeth once a mends Nordic Naturals
Omega-3 Pet for dogs and
day, but even a few times a week helps. Theres so much cats (nordicnaturals.com).
bacteria in their mouths that it can lead to gum inflam- An occasional sardine
mation and plaque buildup that affect the whole body, will also deliver a dose
says holistic veterinarian Patrick Mahaney. Mouth of these fats.
bacteria can enter the bloodstream, triggering systemic Fruits and Veggies
inflammation that may lead to heart disease, cancer, Leafy greens, sweet
and arthritis. Use any soft-bristled toothbrush with potatoes, pumpkin,
water or, for a more thorough cleaning, a vet-approved berries, and bell peppers
pet toothpaste like Petsmile (petsmileusa.com). are loaded with anti-
inflammatory antioxidants
Give your pet a snout-to-tail inspection. that promote good overall
In addition to taking your pet to the vet each year (or pet health. Mix them into
twice yearly if your pet is over age 7), provide a weekly your dogs or cats kibble
rubdown. Pay attention to lumps or bumps, wounds (canned pumpkin is great)
or cut into bite-size
that arent healing, or enlarged lymph nodes. See your
pieces for treats.
vet as soon as possible if you find anything suspicious.
Turmeric
Spay or neuter your pet. This spice contains
Research from the University of Georgia finds that curcumin, a compound
neutered male and spayed female dogs live longer than linked to improved joint
ULRIKA KESTERE/OFFSET
dogs that havent been sterilized. But theres even more health, protection against
reason to sterilize both dogs and cats, says Mahaney. If cancer-causing free
radicals, and enhanced
you spay your female pet, you greatly reduce her risk of immune system function.
mammary and uterine cancers; and if you neuter your Small amounts can be
male pet, you greatly reduce his risk of prostate and added to pet food. Con-
testicular cancers. sult your vet for dosage.

ART THERAPY
Snow
FROM TOP: PIXEL STORIES/STOCKSY. STEVE GORTON/GETTY IMAGES. ILLUSTRATION BY ANASTASIA CATRIS
Days
Take a break with this
wintertime meditation.
BY SARAH KLEIN
Use the image above as in-
W
HEN YOURE
seeking inner spiration for this meditation
peace, it helps to from Borucki: Notice how the
look outward to the natural sun glistens on the surface of
world, says Rebekah Borucki, an expanse of snow. Observe
author of You Have 4 Minutes how the wind sends plumes
to Change Your Life, a collec- into the air. Visualize the
Show Us Your Art tion of short meditations. design of each snowflake as it
Send us a picture of Snow is a perfect example, settles into its resting place.
your finished page and she says. A vast white blanket As the snow falls, allow your
it might be featured
in Prevention!* Upload of it can inspire stillness and mind and body to sink into
at prevention.com/ serenity, while thoughts of the relaxation.
art-submissions or details of individual flakes can Afterward, you can color
share on social media
using the hashtag help you slow down and ap- the page at right for an added
#PreventionArtTherapy. preciate the present moment. dose of tranquillity.
*Must be US resident and at least 18. By submitting artwork to Rodale, you grant Rodale permission to feature the
artwork in Prevention and use it for editorial or promotional purposes in any form of media, including social media.

Also Inside
Dr. Weil
Avoiding Midlife
Memory Problems
Dr. Low Dog

Natural
Decongestants
Dr. Kerner
How to
Talk about Sex

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Natural Flu Busters p.

Get Real Relief

JANUARY 2017 PREVENTION.COM 1

FROM LEFT: CAMERON ZEGERS/STOCKSY. ULRIKA KESTERE/OFFSET. MITCH MANDEL

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