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MAY
2019
F E AT U R E S
82 — T H E S AVA N N A H
YO U H AV E N ’ T S E E N
Today’s coanchor on
juggling marriage, kids,
and a nonstop job.
88 — W E N E E D
T O TA L K A B O U T
WEIGHT LIFTING
Going heavy has major
health benefits. Our
fitness pros weigh in
on everything you need
to know.
92 — P OW E R S A L A D S
Packed with color,
crunch, and plenty of
protein, these will keep
you strong and satiated.
SALMON IS
ONE INGREDIENT
IN A HEALTHY
DIET—FIND MORE
ON PAGE 62.
COVER P H OTOG RAP H BY ME I TAO
Styling by Shelley Young for Sarah Laird

& Good Company; hair by Tommy Buckett
for traceymattingly.com; makeup by
Campbell Ritchie using Sisley for Art
Department; manicure by Roseann Singleton
using Essie, for Art Department; set design
by Tracy Morgan
For Savannah’s gorgeous look, use these
Neutrogena products: Hydro Boost Hydrating
Foundation Stick in Natural Beige, Hydro
Boost Illuminator in Moonstone, Smokey Kohl
Eyeliner in Smokey Gray, Matte Eye Shadow
Suzanne Clements/Stocksy
in Toasted Eggshell, Hydro Boost Plumping

Mascara in Black/Brown, and MoistureSmooth
Color Stick in Watermelon; neutrogena.com.
For Savannah’s hairstyle, use these
TRESemmé products: Between Washes
Volumizing Dry Shampoo and Compressed
Micro Mist Hair Spray in Level 1: Texture;
at mass retailers.
Dress: Rachel Comey; jewelry: Savannah’s own
contents
B E AU T Y
23 — S H I N Y, H A P P Y
HAIR
Rescue your strands
from harmful habits.
30 — S P F FOOD
I N N OVAT O R S
23
Level up your sun 57 — S P R I N G
protection with these CHICKENS
skin-care extras. This versatile protein
is a dinnertime star.
33 — H E AT H E R S AYS :
M Y P OW E R L O O K 62 — T H E W O R L D ’ S
Our beauty director H E A LT H I E S T D I E T
shares her must-haves Eat like the Greeks with
for instant confidence. these powerhouse
foods—and reap the
benefits.
BO DY + M I N D
37 — W H AT N O O N E LIFE
SEES
This is what it’s 67 — W O M E N O N
really like to have an A MISSION
13 invisible illness. Four entrepreneurs
helping make the world
43 — B E S T N E W a healthier place.
BRAS
We put more than 200 75 — M A K E U P YO U R
sports bras to the test: MIND
Here are our winners. Good news—the “right”
choice doesn’t exist.
49 — A M AT T E R O F
THE HEART 80 — H OW O F T E N
Why high blood S H O U L D YO U T R E AT
pressure happens and YO U R P E T ?
how to reduce your risk. Expert tips to keep your
pet’s diet in check.
52 — B E A S T R O N G E R
RUNNER
Unlock your potential I N E V E RY
with these eight moves.
82 IS S U E
54 — L E T ’ S TA L K
8 — FROM THE
IT OUT!
EDITOR
Dr. Lynn on connecting
better with your 11 — L I F E @ H E A LT H
partner, letting go of
anger, and more. 13 — T H E S H A R E
102 — MEET THE

EXPERTS
104 — W H AT I
K N OW N OW :
CHRISTIE BRINKLEY
43
Find our easy and delicious recipes (page 92) on Cozi, a free
Meredith Corporation app that lets you save meal ideas, then design
menus and build grocery lists. Bonus: Your whole family can
access and update the lists (as well as activity schedules and to-dos)
92 across multiple devices, so everyone stays on the same page.
Download Cozi on iTunes and Google Play.
6
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
from the editor
TE AM HE ALTH
ON STRENGTH
“Showing up
and doing what
needs to get done
when you’d rather
run the other way.”
That’s how Health.com’s
executive editor Dara Kapoor
defines strength—how perfect
is that? I asked our team
to finish the sentence
“I feel/felt strong when I…”
Here’s what they said:
“...lace up my sneakers to
train for my first 5K race.”
M EE SHA D IA Z HAD DAD
editorial general manager
“...hold Chair Pose for

the entire time during my
yoga practice.”
L AU REN WITO NSK Y
social assistant, Health.com
“...look back at where I was a

LE SSON LE ARNE D few years ago and remember
all the decisions I made that
got me to where I am today.”
RUNNING IN THE RAIN

REBECCA SHIN N ERS
audience engagement editor, Health.com
“...am resilient, recovering

Several years ago, I was going through a really quickly from difficult
tough time with a loved one who was ill. One after- conditions—whether
careerwise, during
noon, I knew I could use a stress-relieving, head- an athletic pursuit, or in
clearing run. I hesitated because it was raining, but my personal life.”
ROZ ALY N N S . FR A ZIER
ventured out anyway. I had the streets to myself, senior fitness editor
and while I ran, raindrops mixed with tears;
I needed the emotional release as much as the “...traveled on my
physical. As I powered through puddles, I started If you think own for the first time!”
Savannah Guthrie HAN NAH HARPER
thinking, “If I can persevere while facing challeng ing seems smart, fun,
and down-to-earth,
editorial assistant
conditions I can’t control—I can do anything.” you’re right. She

was all of those things,
“...along with my husband,
That mind-body connection is, for me, a big part of as well as incredibly
paid off our first $10K
open and honest,
what it means to be strong. Finishing a race, meeting when we worked with of student-loan debt.”
her for our cover
a goal, or trying a tough new workout gives me con- story (I was excited
PATRICIA MITNAU L
associate photo editor
fidence that I can bring into other parts of my life. to meet her at
our shoot!). To see
We talked a lot about strength as we put this issue more Savannah,
“...get in the groove and
just hover your
together; it features a guide to weight lifting (page 88), phone over the nail a writing assignment.”
smart code below. J EN NA H ELWIG
stories of determined women (page 67), tips for food director
flexing your decision-making muscles (page 75), and
more. Here’s to staying strong, in all kinds of ways. “...set a new personal-best
time in a road race.”
SAR AH KLEIN
senior editor, Health.com
“...play a perfect
game of handball.”
DAVID CO O PER
Amy Conway, EDITOR IN CHIEF photo director
amy.b.conway
8 MAY 2019 HE ALT H.COM P HOTO G RA P H S BY M E I TAO

welcome
Life @
M E E T. . . Dara Kapoor, executive editor, Health.com
I’M A CLEAN FREAK ABOUT:

Everything.
IN MY JUNK DRAWER, I KEEP: NEW ON
Candy that I’m hiding from HEALTH.COM
my kids.
CURRENT FAVORITE
WARDROBE ITEM:
My new black Sperry slip-ons.
I was born for athleisure.
MY HAPPY PLACE:
Home—alone—with a book.
(See that part about kids.)
BEST SURPRISE EVER:
Finding out I was pregnant
for the first time. I almost fell
off the exam table at my
doctor’s office in disbelief.
HOW I DECOMPRESS:
A cup of Harney & Sons tea Brush Up
and an episode of The Real Pulsing bristles or rotating?
Housewives…and maybe some Round head or diamond head?
Dara’s mantra: of that candy. It’s all about When it comes to electric
“Find the toothbrushes, you’ve
humor. Life is so balance, people.
much more palatable got options—but what’s best?
when you can Check out the products
laugh about it.” dentists swear by at
health.com/toothbrushes.
What’s Your
Healing Flow Mantra?
We’ve been asking this
Been meaning to practice more self-care, question to pretty much
but can’t seem to fit it in? You need to everyone we admire,
from celebrities
bookmark Jessamyn Stanley’s yoga (like Misty Copeland
routine at health.com/jessamyn. It’s and Zooey Deschanel) to
just eight minutes long. “This sequence is our favorite trainers.
Every Monday you’ll find
all about getting into your own body, their inspiring
finding your strength within, and answers on our Instagram
remembering that you are self-confident (@healthmagazine).
all the time, no matter what obstacle,
Kapoor: Patricia Mitnaul; toothbrush: courtesy of Foreo
no matter where you are,” she says. Closet Refresh

Follow along with the famous yogi to Stretched-out sports bras,
replenish your mind and body in the worn-out sneakers—
chances are, there are more
same amount of time it takes to scroll than a few basics in
through your Facebook feed. your wardrobe that are well
past their prime. We’ll
help you ID the items that
G E T T H E N E W S A N D J O I N T H E C O N V E R SAT I O N need to be replaced
so you get the support you
need from your everyday
staples. Learn what to toss
INS TAG R AM FACEBO O K T WIT TER PINTERE S T (old thongs, for starters)
@healthmagazine @health @goodhealth @health
at health.com/closet.
H EA LT H .CO M M AY 20 19 11
1. Rad + Refined Sport Shield
2 A wraparound lens prevents
sun from sneaking in the side.
($42; radandrefined.com)
2. Roka Phantom Titanium

Textured nose grips keep these
from budging. ($250; roka.com)
3. Haze Edge X
Don’t let lighter lenses fool you—
these offer UVA and UVB protection.
($300; hazecollection.com)
4. Vira Sun Mermaid

Mirrored lenses look cool and block
UV rays. ($60; virasun.com)
13
5. Spy Flynn
Larger frames lend extra
protection. ($150; spyoptic.com)
6. Knockaround Fast Lanes

A low price and UV400 protection?
Nice! ($25; knockaround.com)
NEWS
3
M U S T- H A V E S
FIND YOUR
SUNGLASSES
SOUL MATE!
HERE COMES
TRENDS
THE SUN
Prop styling by Elizabeth Press for Judy Casey
Sporty specs are all the rage, and many

offer up benefits beyond sun protection. From
stay-put, lightweight frames to polarized
lenses that filter light to help you during activities
like waterskiing and volleyball, these pairs
provide style and safety.
P H OTO GRAP H BY GABR I ELLA I M PE RATOR I-P EN N HE A LTH .CO M M AY 2019
the share
T E L L YO U R F R I E N D S
YES TO
Adapted from Fiestas: Tidbits, Margaritas & More © 2019 Marcela Valladolid. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved. Photography © Isabella Martinez-Funcke.
VITAMIN D
This nutrient is a multitasker. The
benefit of vitamin D intake on bone
health is common knowledge,
but here’s a lesser-known perk:
A study suggests taking vitamin D
supplements may promote greater
insulin sensitivity—lowering glucose
levels and the risk of developing
type 2 diabetes.
D OW N L OA D T H I S
Spice It Up! Beaudentity Vitamin D: Peter Ardito; styling by Mai Tran; app icon: courtesy of Beaudentity
Celebrate Cinco de Mayo—or any other day of Women of color have a new
the year—with this spicy twist on a margarita beauty ally. This app was created
by entrepreneur Nauje Change
from Mexican-American chef Marcela Valladolid’s with the goal of helping African
American women celebrate
new cookbook, Fiestas. Turmeric may not be their identity. Beaudentity is
filled with everything from
traditional, but it adds an earthy depth and an product recommendations from
black-owned beauty businesses
anti-inflammatory boost to boot. to customized tutorials based
on curl pattern and skin tone.
Bonus: The app has a rewards
Combine 1 Tbsp. sugar, 1 Tbsp. chili powder, and 2 tsp. ground turmeric on a small plate. Moisten the
program that allows users to
rim of a glass with a lime wedge, then dip the rim in the chili-turmeric sugar. Repeat with 3 additional
glasses. Combine ½ cup tequila blanco, 2 cups pineapple juice, ½ cup freshly squeezed lime juice get cash back when they
(from about 5 limes), ¼ cup agave nectar, and 1½ tsp. turmeric in a cocktail shaker. Fill with ice and purchase products from the
shake until the outside of the shaker becomes frosty. Fill the rimmed glasses with ice, and strain the featured businesses. (Free; iOS
margarita into them. Garnish each drink with a pineapple wedge and pineapple leaves. (Serves 4) and Android)
14 M AY 20 19 HE A LTH .CO M
the share
THE
INTERVIEW
LISA PRICE
The founder of beauty

line Carol’s Daughter
talks about trusting
your gut and what
female entrepreneurs
need to know.
What prompted you to start

Carol’s Daughter?
I was making these products in
my kitchen for myself. It was my
mom who suggested I try selling
them at a flea market at a church
in Clinton Hill [in Brooklyn].
At the time, it was something In 2014, Carol’s Daughter was to be transparent. I worked
like $25 to rent a table. sold to L’Oréal. What was alongside people—there
that moment of selling like? was no “I’m the boss” attitude.
You eventually decided to For me, it was amazing because Unfortunately, because of how
take Carol’s Daughter from there was so much work that I did some things and because
your side hustle to your went into being in the position of some of the people I had
full-time gig. Was that scary? to sell. Sometimes people think working for me, I learned that
I wasn’t scared. I was working in of selling a company like they do didn’t work. I need to be com-
television and was pregnant real estate—like things must be “This is a fortable sitting at the head of
with my first son. I’d work going badly to have to sell. It’s company the table—figuratively, but
Monday to Thursday, and devote actually the opposite. We had to that I also sometimes literally. At the
nights and Friday to Sunday show the company was doing started end of the day, I realized I know
to Carol’s Daughter. I knew once well and a success. This is a com- this company better than
at my
I had my son there wouldn’t pany that I started at my kitchen anyone else, and I am running
be a way to make all three work. table with $100, for it to culmi-
kitchen this ship, and I need to make that
Even if I could get a babysitter, nate in being sold to the biggest
table clear—even if my voice could
I’d be spending all the money beauty company—I was proud. with be a little shaky.
I made to have that babysitter $100.”
with my son on nights and week- What’s a big lesson you’ve What advice would you
ends. I felt confident in giving learned as a leader? give to budding female
[Carol’s Daughter] a shot—that it Because I didn’t come from a entrepreneurs?
could contribute to our house- corporate or even beauty back- You have to trust your gut—
hold or, at the very least, not take ground, when my company specifically as an entrepreneur
Courtesy of Price
away from it. And I knew, worst- became more corporate and we because you’ll always be in
case scenario, I could always go had things like a CFO and a spaces and places you don’t nec-
back to work. CEO, my way of operating was essarily feel comfortable.
the share
NOW TRENDIN G
CBD + YOUR
HEALTH
CYCLE
BOOK CLUB The latest wave of CBD
products are all
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out a few of our faves.
The Kripalu
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Lemony Carrot
Soup. Vegan THE ALCHEMIST’S
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Parsley Pesto this tincture under your
Pizza. These tongue or dilute it in a
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beverage of your choice to
sound
decadent—and chill out and lessen monthly
complicated— aches and pains. ($55;
thealchemistskitchen.com)
Yet Another Reason to HIIT It but they’re three
of the nourish-
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simple recipes in
According to a recent review published in the the new cook-
book The Kripalu
British Journal of Sports Medicine, folks who Kitchen from
engaged in high-intensity interval training Jeremy Rock
Smith, the exec-
(HIIT)—either sprints at 30 seconds alternated utive chef at the
Kripalu Center
with 4 minutes of recovery or 8 seconds of for Yoga & Health
Runner: praetorianphoto; woman eating: Katarina Radovic/Stocksy; product images: courtesy of manufacturers
work with 12 seconds of recovery—lost about in western
Massachusetts.
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DESSERT!
Picking a decadent dessert at
the beginning of a meal may
just lead to healthier choices
and consuming fewer calories
in the meal itself, according
to a new study published To get recipes T H E G O O D PAT C H P E R I O D
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Psychology: Applied. People your lower abdomen—
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wants some chocolate cake?!
Time to plan
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23
SKIN CARE
MAKEUP
SHINY
HAPPY
HAIR
Between dye jobs,
I N N O VAT I O N S
hot tools, and everyday

wear and tear, your
strands get put through
the wringer. If your
hair is less than strong
and lustrous, first
Thayer Allyson Gowdy
identify why—then
try our solutions.
BY LISA DeSANTIS
HE A LTH .CO M M AY 2019

beauty
If You…Color Your Hair

Whether you’re covering grays
or just prefer a hue different
from what you were born with,
H E A LT H Y H A I R
dyeing strands can lead to

brittleness, warns Linet K, a Keep that
pony nice and
celebrity hair colorist in loose.
Beverly Hills. That’s because
most dyes use peroxide or
bleach to lift your natural color
(when going lighter)—both of
which suck out moisture along
with the color. And if your hair
is already in a compromised
state, or if you have “fine, tight
curls or spirals, which by
nature are super fragile and
dry, you’ll have to proceed with
even more care,” explains Kevin
Mancuso, a hairstylist and
trichologist for Nexxus. Ideally,
you should be consulting a
colorist anytime you want to
make a big shade change.
TRY THIS: It’s all about infusing
hydration back into parched
strands. How you do that and
what you use should be cus-
tomized to your specific hair
situation. For example, going
lighter strips strands the most
and causes them to be more
porous (i.e., weaker). To
combat this, use a fortifying
treatment made for blondes.

We like Kérastase Blond Absolu
Cicaplasme ($37; kerastase-
usa.com), which protects light-
ened strands with moisturizing
ingredients like hyaluronic acid.
It’s meant to be used post- If You…Love Wearing
shower and doubles as a heat Tight Styles
protectant. If you have darker Pulling on strands can lead
hair, try Living Proof Color Care to breakage and even thinning.
Whipped Glaze ($29; living “A tight pony can damage the
proof.com), which has a color- follicle at the scalp and where
depositing formula that also the hair tie is fastened,”
helps to smooth and reseal the explains K. Genetics and diet
cuticle. Tight or coily curls? play a role, too, but switching
A leave-in treatment will be a up your style is an easy change
big help. One great option: that can have a big impact.
Woman: Marc Philbert/Trunk Archive
Suave Professionals Nourish TRY THIS: The obvious fix is to

& Strengthen Leave-In wear looser styles, but when you
Conditioner ($5; walmart.com) can’t stand the feeling of hair on
is infused with raw shea butter your face, try a gentler accessory
and pure coconut oil to help like Teleties ($7.99 for 3 small
detangle while providing the bands; teleties.com). The spiral
much-needed hydration drier design locks hair in place
hair types crave. without wrapping too tight.
24 M AY 20 19 HE ALT H.CO M
PLAY. RESCUE.
NEW
INTENSE RESCUE SHOTS

Noticeably repairs extreme
damage in one use.
RESET.
©2018 P&G
beauty
If You…Use Hot Tools heat causes the hair cuticle to

on the Regular erode. When your hair cuticle Consider
Whether you blow-dry daily or isn’t healthy, your strands are a Weekly
use a straightener or curling iron more likely to frizz. From now Boost
Giving your tresses
H E A LT H Y H A I R
multiple times a week, chances on, make sure your tools are no extra TLC on a
are you’re inflicting some heat hotter than 325 degrees, says weekly basis is a
smart way to ward
damage onto strands. This is Mancuso—most will have an off damage. Here,
especially true because most adjustable dial. And if you ever a few of our faves.
people have the temperature hear sizzling, stop immediately!

Pantene Pro-V
on these tools turned up way TRY THIS: Anytime you use a Intense Rescue
too high. And believe it or not, tool, start by spritzing on a heat Shot ($5.99;
at mass retailers)
hair actually starts to melt at protectant like The Good Stuff This single-dose
treatment hydrates
400 degrees, so it makes sense Weightless Protection Mist and helps mend
that regular exposure to high ($7.99; ulta.com). The no-rinse and prevent
split ends. Just
conditioner offers up to use the whole tube
420-degree heat protection. In on wet strands
in place of
addition to turning down the your conditioner
once a week.
heat to the lowest setting, Chaz
Dean, a celebrity hairstylist
in Los Angeles, recommends
keeping the tool moving so
that no one area is exposed to
more heat than another. When If You…Wash Too Often
you wash, use a restorative Does the thought of going a day
conditioner—it doesn’t have to without washing your hair
be a lengthy step. L’Oréal Paris send you into panic mode?
Elvive Total Repair 5 Rapid Listen up. Though much of
Reviver Deep Conditioner your routine defaults to prefer-
($4.99; at mass retailers), taps Aveeno
ence and hair type, most
almond oil and pomegranate Oat Milk Blend people don’t actually need to
Overnight
extract to repair, and works in Oats Hair Mask wash their hair each day—
just one minute. ($8.99; at mass every two or three days can
retailers) Before
bed, comb this suffice. And in fact, if your hair
mask into hair. It’s
infused with oats
seems to get greasy a few hours
and almond milk, after washing, you might be
both of which are
highly moisturizing. “stripping your scalp, causing
Then, in the it to overproduce oil,” explains
morning, just wash
it out in the shower. Dean, adding that daily expo-
Protect your
strands sure to water can also cause
before styling.
strands to dry out and become
more fragile.
TRY THIS: If you really can’t
stand to skip the suds, at least
make sure you’re washing
Olaplex Hair Woman: Thayer Allyson Gowdy; product images: courtesy of manufacturers
Perfector No. 3 correctly. A gentle, sulfate-free
($28; sephora
.com) Apply this duo like Herbal Essences Birch
concentrated Bark Extract Shampoo and
treatment to damp
hair and let it sit Conditioner ($5.99 each; at
for 10 minutes mass retailers) provides a mild
before rinsing
it out. The result? cleanse that’s not stripping.
Stronger strands,
a glossier look, And if you’re struggling from
and less breakage. dryness because of your daily
shampooing, try Aquis
Water Defense Prewash ($29;
sephora.com) to protect hair
from water damage (which
leads to split ends and frizz)
by sealing the cuticle during
washing, thanks to coconut
oil and amino acids.
beauty
SPF INNOVATORS
1. DERMAdoctor DD Eye and bikini edges with this
SPF 30 The mineral formula handy twist-up stick. ($26;
brightens dark circles and sephora.com)
shields the thin skin under
eyes. ($28; ulta.com) 4. Isdin Eryfotona Actinica
Ultralight Emulsion SPF 50
There’s something new under the 2. Bare Republic Mineral This works overtime to treat
W H AT YO U N E E D
Holographic Shimmer existing—and protect against

sun. These products all go beyond Sunscreen Lotion in future—sun damage. ($55;
basic with fresh formulations, Diamond Dust SPF 30 isdin.com/us)
Reef-friendly, this delivers
bonus skin-care benefits, and more. a pretty, iridescent sheen. 5. Coola Full Spectrum
($14.99; gobareoutside.com) 360° Sun Silk Drops Organic
BY ANNEKE KNOT Sunscreen SPF 30 Mix a
3. Sol de Janeiro My Sol few drops into your moisturizer
Stick SPF 50 Prevent burns for bonus protection. ($46;
on lips, ears, tops of feet, sephora.com)
6. Supergoop! 100%
Mineral Part Powder
SPF 45 Brush over your
part to avoid scalp burns.
($38; sephora.com)
7. Neutrogena Hydro
Boost Water Gel Lotion
SPF 30 Its water-gel texture
1 absorbs ASAP, and gives
skin a shot of moisture.
($11.99; at mass retailers)
8. Hawaiian Tropic
2 Antioxidant Plus Refresh
Sunscreen Mist SPF 30
Reapplying is now as
easy as a few spritzes.
($7.99; target.com)
9. Coppertone Glow
Sunscreen Lotion with
Shimmer SPF 50 Bye, chalky
residue—this upgrade blurs
and bronzes, too. ($8.99;
at mass retailers)
4
Styling by Pamela Duncan Silver for Sarah Laird & Good Company
8
7
30 M AY 20 19 HE A LT H .COM P H OTO G RAP H BY YU N HE E K IM

182
100
JODI, heart attack and stroke survivor.
THIS IS WHAT HIGH BLOOD PRESSURE LOOKS LIKE.

You might not see or feel its symptoms, but the results – a heart attack or stroke – are far from invisible or silent.
If you’ve come off your treatment plan, get back on it, or talk with your doctor to create a new exercise,
diet and medication plan that works better for you.
Go to LowerYourHBP.org before it’s too late.

beauty
My Power Look
H E AT H E R S AY S
I still remember the MY FIVE INSTANT- CONFIDENCE PRODUCTS
time my family and I
were eating at Pizza Hut
(I was 12), and my
little brother shouted,
“Heather has a mus- Bambi Lashes
Yes, they’re pricey and require monthly touch-ups,
tache!” I. Was. Mortified. but lash extensions make me feel done even when I’m
not wearing makeup. Envious Lashes Luxuriating
(Thanks, Mike.) It’s my Lash Conditioning Serum ($75; enviouslashesboutique
most vivid memory .com) keeps my natural lashes strong.
of my confidence being
rocked. With experi- 3
ence, I learned that Unisex
self- esteem comes from Perfume
within. That said, I have yet to meet
someone who wasn’t
armed with my facial mesmerized by Maison
Margiela Replica in
defuzzer, I’m also a By the Fireplace ($126;
big believer in when sephora.com), a spicy
smell with clove and
you look good, you vanilla. A stronger scent
makes me feel like I
feel good. Here are my can conquer the world.
trusted go-tos that you
can add to your beauty
arsenal when you
1
need that extra boost. Bombshell 4
Hair
@hmuir I wash once a week, Plush Lips
but Hair by Sam I think of my makeup
McKnight Cool as my armor to take on
Girl Barely There
Heather Muir Maffei: courtesy of Muir Maffei; product images: courtesy of manufacturers
anything. My fave pairing:

Texture Mist ($36; bronze smoky eyes
violetgrey.com) fools and pink lips. L’Oréal
people into thinking Paris Rouge Signature
I’m at the salon every Lightweight Matte Liquid
morning. Flip hair Lipstick in I Create
over and spray for a ($12; ulta.com) has the
not-trying-too-hard most precise applicator,
tousled look. lasts all day, and
doesn’t strip my lips.
5
Pit Protection
Even on days when I’m feeling like
a rock star, I pop Secret Freshies
Invisible Solid Antiperspirant
and Deodorant in Paris Rose
($5; target.com) in my bag for
touch-ups. Fun fact: I applied it on
live TV (no shame in my pit game!).
BEAUTY
DIRECTOR
H E ALTH .CO M M AY 20 19 33
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may help to: begin reducing some symptoms, symptoms of an infection, such as fever, chills,
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ENTYVIO® • It may be possible for a person to get progressive
• Do not receive ENTYVIO if you have had an allergic multifocal leukoencephalopathy (PML) (a rare,
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• ENTYVIO may cause serious side effects, including: which can result in death or severe disability.
• Infusion and serious allergic reactions can happen There is no known treatment, prevention, or
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ENTYVIO is a trademark of Millennium Pharmaceuticals, Inc., registered with the U.S. Patent and Trademark Office,
and is used under license by Takeda Pharmaceuticals America, Inc.
© 2018 Takeda Pharmaceuticals U.S.A., Inc. All rights reserved. Printed in U.S.A./July 2018 USD/VED/17/0108(2)
confusion or problems thinking, loss of balance, recently received or are scheduled to receive a
change in the way you walk or talk, decreased vaccine; or if you are pregnant, breastfeeding, plan to
strength or weakness on one side of the body, become pregnant, or plan to breastfeed.
blurred vision, or loss of vision.
Please see the Important Facts for ENTYVIO on the
• Liver problems can happen in people who
adjacent page and talk with your healthcare provider.
receive ENTYVIO. Tell your healthcare provider
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symptoms: tiredness, loss of appetite, pain on of prescription drugs to the FDA.
the right side of your abdomen, dark urine, or
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• The most common side effects of ENTYVIO call 1-800-FDA-1088.
include common cold, headache, joint pain, nausea,
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Call your healthcare provider for medical advice
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• Before receiving ENTYVIO, tell your healthcare
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ENTYVIO.com Relief and Remission within reach.

Important Facts Who should not receive ENTYVIO?
ENTYVIO (en ti' vee oh)
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ENTYVIO or any of the ingredients in ENTYVIO.
What is the most important information I should know about Before receiving ENTYVIO, tell your healthcare provider about
ENTYVIO? all of your medical conditions, including if you:
• have an infection, think you may have an infection or have
ENTYVIO may cause serious side effects, including: infections that keep coming back (see “What is the most
• Infusion and serious allergic reactions. These reactions can important information I should know about ENTYVIO?”).
happen while you are receiving ENTYVIO or several hours after • have liver problems
treatment. You may need treatment if you have an allergic
reaction. Tell your healthcare provider or get medical help • have tuberculosis (TB) or have been in close contact with
right away if you get any of these symptoms during or after someone with TB.
an infusion of ENTYVIO: rash, itching, swelling of your lips, • have recently received or are scheduled to receive a vaccine.
tongue throat or face, shortness of breath or trouble breathing, Talk to your healthcare provider about bringing your vaccines
wheezing, dizziness, feeling hot, or palpitations (feel like your up-to-date before starting treatment with ENTYVIO.
heart is racing). • are pregnant or plan to become pregnant. It is not known if
• Infections. ENTYVIO may increase your risk of getting a serious ENTYVIO will harm your unborn baby. Tell your healthcare
infection. Before receiving ENTYVIO and during treatment with provider right away if you become pregnant while receiving
ENTYVIO, tell your healthcare provider if you think you have an ENTYVIO.
infection or have symptoms of an infection such as fever, chills, • are breastfeeding or plan to breastfeed. It is not known if
muscle aches, cough, shortness of breath, runny nose, sore ENTYVIO passes into your breast milk.
throat, red or painful skin or sores on your body, tiredness, or Tell your healthcare provider about all the medicines you
pain during urination. take, including prescription and over-the-counter medicines,
• Progressive Multifocal Leukoencephalopathy (PML). It vitamins and herbal supplements. Especially tell your healthcare
may be possible for a person to get progressive multifocal provider if you take or have recently taken Tysabri (natalizumab),
leukoencephalopathy (PML) (a rare, serious brain infection a Tumor Necrosis Factor (TNF) blocker medicine, a medicine
caused by a virus). People with weakened immune systems that weakens your immune system (immunosuppressant), or
can get PML. PML can result in death or severe disability. corticosteroid medicine.
There is no known treatment, prevention, or cure for PML.
Tell your healthcare provider right away if you have any of the How will I receive ENTYVIO?
following symptoms: confusion or problems thinking, loss
of balance, change in the way you walk or talk, decreased • ENTYVIO is given through a needle placed in a vein
strength or weakness on one side of the body, blurred vision, (intravenous infusion) in your arm.
or loss of vision. • ENTYVIO is given to you over a period of about 30 minutes.
• Liver Problems. Liver problems can happen in people who • Your healthcare provider will monitor you during and after the
receive ENTYVIO. Tell your healthcare provider right away if you ENTYVIO infusion for side effects to see if you have a reaction
have any of the following symptoms: tiredness, loss of appetite, to the treatment.
pain on the right side of your stomach (abdomen), dark urine,
or yellowing of the skin and eyes (jaundice). What are the possible side effects of ENTYVIO?
See “What are the possible side effects of ENTYVIO?” for more
information about side effects. ENTYVIO may cause serious side effects, See “What is the most
important information I should know about ENTYVIO?”
What is ENTYVIO? The most common side effects of ENTYVIO include: common
cold, headache, joint pain, nausea, fever, infections of the nose
ENTYVIO is a prescription medicine used in adults: and throat, tiredness, cough, bronchitis, flu, back pain, rash,
• with moderate to severe active ulcerative colitis (UC) when itching, sinus infection, throat pain, and pain in extremities.
certain other UC medicines have not worked well enough These are not all of the possible side effects of ENTYVIO.
or cannot be tolerated: Call your doctor for medical advice about side effects. You may
° to begin helping some of your symptoms report side effects to FDA at 1-800-FDA-1088.
° in people who respond to ENTYVIO, to help get UC under
control (induce remission) and keep UC under control General information about ENTYVIO
(maintain remission)
Medicines are sometimes prescribed for purposes other than
° for people who respond to ENTYVIO, you may be able to those listed in a Medication Guide. You can ask your pharmacist or
reduce or stop the use of corticosteroid medicines healthcare provider for information about ENTYVIO that is written
° to improve the way the lining of your large intestine looks for health professionals. Do not use ENTYVIO for a condition for
to your healthcare provider during colonoscopy which it was not prescribed.
• with moderate to severe active Crohn’s disease when
certain other Crohn’s disease medicines have not worked Manufactured by:
well enough or cannot be tolerated: Takeda Pharmaceuticals America, Inc.
° to begin helping some of your symptoms Deerfield, IL 60015
° in people who respond to ENTYVIO, to help get Crohn’s U.S. License No. 1898
disease under control (achieve remission) For more information, go to www.ENTYVIO.com or call
° for people who respond to ENTYVIO, you may be able to 1-877-825-3327
reduce or stop the use of corticosteroid medicines ENTYVIO is a trademark of Millennium Pharmaceuticals Inc. and is
It is not known if ENTYVIO is safe and effective in children used under license by Takeda Pharmaceuticals America, Inc.
under 18 years of age. All other trademark names are the property of their respective owners.
©2014 – 2018 Takeda Pharmaceuticals America, Inc.
VMB245 R2_CFBS06/18 L-BZV-0218-15
37
W E L L- B E I N G
FITNESS
EXPERT ADVICE
WHAT NO ONE SEES

Millions of women who look perfectly healthy on the outside are
grappling with chronic conditions that make “normal” life anything but.
This is what it’s really like to have an invisible illness. BY SUNNY SEA GOLD
I L LUSTRAT I ON S BY VA LE R IA P ETRON E H E ALTH .CO M M AY 2019
mind
IT ’S R ARE to see Carol Head, her that she’s too young or

+
a longtime nonprofit executive, looks too healthy to truly

body
without her signature accessory: be sick. “These misconceptions

a sleek, black Fitbit. Like many are disheartening because not
health-conscious, goal-oriented only are we suffering the
women, Head relies on the symptoms, but we also have
W O M E N ’ S H E A LT H
tracker to count her steps—but to then defend ourselves or try

it’s not because she’s trying to to prove to others that we are
get more exercise. She wants ill—and that only creates more
to make sure she doesn’t get too stress and sickness.”
much of it.
“I keep my steps under 4,000 Medical Mysteries
a day,” she says. “I’d love to walk Unfortunately, many invisible
the five blocks to Starbucks illnesses cannot be diagnosed
on a beautiful afternoon, but if I by a simple blood test or
exceed my threshold, I’ll have tissue biopsy. And many have
a hard time functioning at work subjective symptoms, like
the next day.” fatigue, headaches, and body
Head, 64, is one of the pain, that could be associated
estimated 2.5 million Americans with hundreds of different
with myalgic encephalomyelitis, medical conditions.
commonly known as chronic “In lupus, for example,
fatigue syndrome (ME/CFS). diagnosis is a challenge because The Gender Factor
And she’s grateful she can work there are so many ways it can The reality that many invisible
at all. Some of the women she’s manifest, and the symptoms illnesses disproportionately
met in her role as president and may not necessarily happen all affect women creates another,
CEO of the Solve ME/CFS at once,” explains Sara Tedeschi, unique obstacle for patients:
Initiative have been housebound MD, MPH, a rheumatologist differences in the way female
for months, or even years, at a at Brigham and Women’s and male patients are treated.
time—in part because their Hospital and Harvard Medical One study from the Hospital
vague, complex, and frustrating School, and a member of the of the University of Pennsylvania
symptoms have been down- Lupus Foundation of America’s found that women had to wait
played, misdiagnosed, or Medical Scientific Advisory longer to be given pain meds in
ignored by medical providers. Council. “Sometimes women the ER than men.
ME/CFS is one of a dozen see multiple clinicians over many In a seminal paper published
or more “invisible illnesses”— years before someone starts to in the Journal of Law, Medicine
such as Lyme disease, lupus, put the clues together.” Many & Ethics, two researchers from
fibromyalgia, and Crohn’s That was certainly the case invisible the University of Maryland—
disease—that tend to strike for Taylor Leddin, 24, a public illnesses one a lawyer, the other a
women more frequently relations associate who waited cannot be PhD-level nurse—concluded
than men. “There’s no strict 10 years to find out what was diagnosed that women are often “portrayed
medical definition, but invisible going on with her health. “I saw by a as hysterical or emotional”
illnesses are diseases that affect my general physician at first and simple in medical circles, and that
a person’s ability to conduct was diagnosed with depression,” blood test doctors find women to have
her life as she’d like to but that she recalls. “That wasn’t or tissue more “psychosomatic” illnesses
you can’t ‘see,’ ” explains Head. necessarily incorrect; it just biopsy. and “complaints due to
“People with these conditions wasn’t the full story,” she says. emotional factors” than men.
often seem fine, and that creates “When I began having more Take Brune, for example,
all sorts of additional challenges, intense pain and fatigue, who went to see her doctor
like being harassed for using coupled with exhaustion from almost a dozen times over a few
a handicapped parking space the littlest bit of exertion, I went months, complaining of fatigue,
or struggling to make friends back and [he] ran a few tests moodiness, and unexplained
understand the effort it takes to and referred me to a rheumatol- weight loss. “She brushed
simply go out to dinner.” ogist.” After three doctors and me off and, ultimately, sent me
Taylor Brune, a 27-year-old a nurse practitioner, pain testing, to a psychiatrist for a Zoloft
medical assistant and premed and multiple in-depth talks prescription,” says Brune.
student who has type 1 diabetes, about symptoms, Leddin was “What was really happening
Lyme disease, and the auto- finally diagnosed with fibromy- was that my pancreas wasn’t
immune disorder Hashimoto’s algia, a chronic, progressive working. I ended up in intensive
thyroiditis, says people tell inflammatory disease. care with life-threatening
38 M AY 20 19 HE A LTH .COM
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© 2019 P&G
mind
diabetic ketoacidosis.” It took a Diagnosing an invisible illness you down, the people around
+
literal brush with death for can be like piecing together you may judge you as “unreli-
body
Brune to be taken seriously and a complicated puzzle—the able,” says Head. You can’t
correctly diagnosed. more pieces you have, the more control what they think, but
Even Head, who makes her complete the picture. you can educate them and offer
living as a professional advocate Getting there might take to answer their questions.
W O M E N ’ S H E A LT H
for an invisible-illness organiza- second opinions, Brune says: “Say, ‘Let’s sit down—I need a
tion, still has to contend with “If someone dismisses you, half hour to talk through what
ignorance, judgment, and stigma find another doctor to examine is happening with me because
sometimes. “Three years you and run the labs you need I want you to understand.’ ”
ago, I chose a new primary care to get answers.” Keeping your struggles a secret
doctor,” she recalls. “It was To track down good local is tempting, says Head, but
my first appointment, and she physicians, Leddin suggests Women speaking your truth is freeing
was taking a full medical checking out message boards with and can ultimately help your
history. Toward the end of the and forums. “See if there are relationships.
invisible
appointment, I told her that people in your area dealing with It’s also worth connecting
illnesses
although I was in fairly good the same symptoms. Ask if they with people who understand
health in other ways, the have a doctor that they would
must be your experience without
dominant medical issue of my recommend you talk with.”
their own any explanation. “Find online
life was myalgic encephalomyeli- You can use the internet advocates. communities around your
tis. She literally rolled her eyes to gather facts too. Sure, there’s If some- condition,” suggests Dr. Khattri.
and said, ‘I don’t believe in that.’ ” bad health advice online, but thing “Just interacting with others
Head did her best to calmly offer there is also solid data. Focus on seems who have what you have can
the doctor a few educational content published by large “off,” don’t make you feel more empowered
references—then found herself medical schools and research ignore it. and hopeful.”
a new physician. universities, such as the Mayo
Clinic and the Cleveland Clinic;
How to Cope government health sites like
Every patient and doctor that cdc.gov or nih.gov; and nonprofit
we spoke to said that women advocacy sites.
with invisible illnesses must be When it comes time to tell
their own advocates. If some- coworkers and family and
thing seems “off,” don’t ignore friends about your health, have
RE AD M O RE
it. Saakshi Khattri, MD, a those conversations face-to-
Hover your phone’s camera over
dermatologist and rheumatolo- face. If symptoms like fatigue, this smart code to go to our
gist at the Icahn School of pain, weakness, sleep distur- new digital series, “Life Interrupted,”
which features the stories of
Medicine at Mount Sinai in bances, and others are slowing women living with invisible illnesses .
New York City, recommends
keeping track of symptoms.
“Recording specifics in a diary
is always a good idea, especially
making note of the location STRENGTH IN NUMBERS
of pain if you have it.” Duration Check out the following for first-person accounts, because it
of symptoms and the circum- always helps to know you’re not alone.
stances around which they
1 2 3
occur is important, too, adds
Dr. Tedeschi. “For example, if Uninvisible Ask Me About The Solve ME/CFS
your symptoms flare up when In her weekly podcast, My Uterus Initiative,
36-year-old actor and by Abby Norman Humans of ME
you also have an infection
activist Lauren Freedman— Norman’s memoir describes This initiative centers
like a cold or UTI, that’s useful who has sleep disorders how, in 2010, she was around chronic
information,” she explains. and Hashimoto’s—talks to suddenly bedridden with fatigue syndrome. Its
As you start to see doctors, other members of the a strange and painful illness helpful companion site
invisible-illness community that her doctors insisted features personal
compile your records. “Request
about coping with these was a UTI. After years photographs and truly
copies not just of the clinical conditions. “Creating of suffering in silence, she candid, inspiring anecdotes
notes from your appointments, Uninvisible has been a huge educated herself by reading from more than
but also lab results and imaging part of the healing process up on her symptoms in the 170 men and women who
for me. If I can help one medical library of the have the disease.
studies,” says Dr. Tedeschi.
person more easily access hospital where she worked, Get a peek into what life
“When you’re going to see useful resources, then I’ve and finally learned is like for them by heading
a specialist, send them to the done my job.” what was actually wrong. to homecfs.solvecfs.org.
doctor ahead of time.”
40 M AY 20 19 HE ALTH.COM
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I decided to take my investigation one step
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INVIGOR8. I was pleasantly surprised to find out
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INVIGOR8 free of harmful ingredients.
The makers of INVIGOR8 were determined to
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Being a health and nutrition correspondent metabolism boosting raw coconut oil,
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Most of the time I dive into research, give the flaxseeds, superfood greens like kale, spinach,
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feedback about what they’ll need to change tested cognitive enhancers for improved mood
before I’ll recommend it. Plus my hectic job and and brain function. The company even went
WEIGHT
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hunting for a quick and nutritious way to fill up probiotics for optimal digestive health, uptake,
on nutrients my body needs. So I can confidently and regularity and digestive enzymes so your
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GREAT
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was down and playfully asked, “Feeling a little have on my energy, and weight. INVIGOR8 is
tired today?”, as he handed me a bottle from his different, not only because it’s delicious, but
gym bag. After one sip I figured that there was because it helps me to maintain the energy I need
no way this could be healthy because the creamy to run my busy practice, while helping me to
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Break Through Your never risk his reputation. I’ve tried, I can honestly say that the results I’ve
Weight Loss Plateau With more than a healthy dose of scepticism experienced from INVIGOR8 are nothing short
of amazing.
I decided to investigate this shake he’d called
By Amber Rios INVIGOR8. A company spokesperson confirmed an
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mind
+
body
THE EXPLAINER
BRINGING
YOUR READING
DOWN MAY BE
SIMPLER THAN
YOU THINK.
One in three American adults

has chronically high blood
pressure, or hypertension. Only
about half are being effectively
treated, and many don’t even
know they have the condition
until something serious—like a
heart attack or stroke—happens
without warning. “The phrase
‘silent killer’ may sound omi-
nous, but it’s pretty accurate,”
says Florian Rader, MD, assis-
tant professor of medicine
at Cedars-Sinai Smidt Heart
Institute in Los Angeles.
To make matters worse,
A MATTER OF
YOUR HEART has a big job to do. another one-third of adults are
In order to deliver oxygen from at risk of developing hyper-
THE HEART head to toe, it must carefully

regulate the force it uses to
push blood through your arter-
tension in the near future. The
news isn’t all scary, though.
The silver lining is that high
ies. That force, which is also blood pressure can be managed
High blood pressure can seem known as blood pressure, fluc- or even avoided altogether.
a little mysterious — there are tuates throughout your life-
usually no obvious causes time, and even throughout the By the Numbers
or symptoms. But the risks are day. But when the pressure Blood pressure is measured
clear. Here’s why it happens becomes higher than normal in millimeters of mercury,
and stays that way for too long, or mmHg, and there are two
Levi Brown/Trunk Archive
(even to otherwise healthy people)

and how to protect against it. the extra strain can damage numbers to monitor: The top
your artery walls: Picture one indicates systolic pressure,
BY AMANDA M ac MILLAN
a rushing river eroding its measured while the heart
banks or a blown-up balloon is pumping blood out, into the
stretched too thin. vessels. The bottom number
mind
is the diastolic pressure, mea- Mark Benson, MD, director volume (a possible precursor
+
sured while the heart is relax- of the Program in Preventive to stroke or cognitive decline)
body
ing between beats and blood is Cardiovascular Medicine at compared to those in the
flowing back in. Beth Israel Deaconess Medical normal blood-pressure range.
It used to be that blood pres- Center in Boston. “Luckily, Doctors warn that high
sure wasn’t considered high this means the other two-thirds blood pressure is the number
THE EXPLAINER
until it reached 140/90—but is probably due to factors you one modifiable risk factor
that definition has shifted in have some control over.” Those for cardiovascular disease,
recent years. Now, the Ameri- factors include the usual sus- which itself is the number one
can Heart Association says pects: diet, exercise, obesity, killer of Americans. But the
that hyper tension starts when smoking, and drinking. key word here is modifiable,
systolic pressure reaches 130 But sometimes even the says Dr. Benson. “What’s
or diastolic pressure hits 80. fittest people develop the “Every encouraging is that we also
People whose systolic pres- condition, Dr. Benson adds. step know for sure that treating
sure is between 120 and 129 “We actually know surprisingly counts, hypertension can significantly
(with a diastolic pressure below little about why some people even the decrease those risks.”
80), have prehyper tension. This have poorly controlled blood small
means they’re likely to develop pressure and others don’t. Lower the Pressure
ones,
full-blown hypertension unless That’s why you need to know “The first step is always to try
they make changes to get their your risk factors and your num-
and they to improve lifestyle,” says
numbers under control. bers, because the numbers
really do Dr. Rader. And slashing your
really can be unpredictable.” add up sodium intake may be a good
Risk Factors Keeping your numbers in to reduce place to start. For many people,
For most people with elevated the healthy range is so impor- risk.” says Dr. Benson, reducing salt
blood pressure, there isn’t one tant because high blood pres- to 1,500 mg a day or less “can
single reason. Aging certainly sure forces the heart to work knock three to five points off
plays a role, says Samuel Mann, harder and less efficiently; it their systolic pressure,” in
MD, author of Hypertension can also lead to a buildup of as little as three to six months.
and You. “As we get older, our plaque along weakened artery (High sodium levels make it
arteries stiffen and our systolic walls, increase your risk of tough for the kidneys to filter
pressure tends to rise.” blood clots, and damage kid- water out of the blood, which
Your genetics, including neys and other organs. leads to extra fluid—and higher
your race, can affect your risk Doctors used to think this pressure—in blood vessels.)
too. African Americans are type of damage only began after Adding more heart-healthy
up to two times more likely to hypertension went untreated fruits and vegetables, getting
develop hypertension by age for decades. But recent research regular exercise, and losing
55 compared with Caucasians. suggests it may start much weight can help too. “You can
And having a parent (or two) earlier. A study published in expect to reduce your blood
with high blood pressure also 2019 in the journal Neurology, pressure by about a point for
significantly boosts your odds for example, found that people every two pounds you lose,”
of developing it. as young as 19 to 40 with just says Dr. Benson, who recom-
About one-third of hyper- slightly elevated blood pressure mends following the DASH
tension risk is tied to DNA, says already had reduced brain (Dietary Approaches to Stop
Hypertension) diet and aiming
for 150 minutes of moderate
exercise a week. “Every step
VITAL STATS counts, even the small ones, and
they really do add up to reduce
Need inspo to adopt heart-friendly habits? Consider these figures. your risk.”
If lifestyle changes aren’t
4.7 mmHg: The average 2 grams: The daily dose and a 3.5 mmHg drop in enough, however, you may need
drop in systolic blood pressure of spirulina—the cerulean- diastolic pressure, per to take medication. Today’s
among study participants hued algae—that may lower a meta-analysis of trials.
drugs are more effective than
who practiced Transcendental blood pressure in people
Meditation (the type that with hypertension, the results 3.9 percent: The reduction ever before, says Dr. Mann, and
involves chanting a mantra), of a 2016 study suggest. in systolic pressure among there are plenty to choose from.
according to a review of previously sedentary older “Not all drugs work the same
research in the American 3 cups: The amount of adults who took up a
cardio routine. They saw a
for all people,” he says, “but we
Journal of Hypertension. The hibiscus tea (sipped daily) that
meditators’ diastolic pressure has been linked to a 7.6 mmHg 4.5 percent reduction in can usually find one that con-
also fell—by 3.2 mmHg. drop in systolic blood pressure their diastolic pressure too. trols hypertension effectively
without causing side effects.”
50 M AY 20 19 H EALT H .CO M
Count on us
every day
Your diabetes go-to
Visit your Walgreens or Walgreens.com
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©2019 Walgreen Co. All rights reserved.

mind
+
body
T H E WO R KOU T
1 / BANDED HIP FLEXOR STRETCH

Attach a medium resistance band to a sturdy
object, such as a squat rack. Step the left leg
into the band, allowing it to rest where your
butt and hamstring meet, and then step the
left foot far enough back so that the band
is taut (A). Keeping your back straight, lower
into a lunge as you raise arms (B). Push into
left foot to return to start; repeat.
Styling by Yuiko Ikebata; hair by Clay Nielsen using Bumble and Bumble for Art Department; makeup by Tiffany Patton using Becca Cosmetics for ba-reps.com
AIM TO DO
3–5 SETS OF
8–12 REPS
AT LEAST TWICE
A WEEK.
Keep back
straight;
don’t round
spine.
BE A YOU KNOW THAT to be a runner,

you’ve got to, well, run. Many think
STRONGER that’s enough, but if you want to be a
RUNNER
strong runner, incorporating other
exercises into your routine is a must.
That’s where this workout, created
C
by Stephen Cheuk, founder of S10
training and S10 recovery in New
These eight moves
York City and Health Advisory Board 2 / HIP CARS (CONTROLLED
will help you unlock ARTICULAR ROTATIONS)
member, comes in. “This routine has
your potential. an emphasis on balance and joint
Start on all fours with hands underneath
shoulders, knees underneath hips, and core
BY ROZALYNN S. FRAZIER
mobility and will help you become tight. Bring right knee forward (A), and then
a stronger, more mobile, and more rotate it out to the side so that thigh is
efficient runner,” says Cheuk. So parallel to the floor (B). Continue rotating
until your knee is pointing down and your
go on, give it a try—your runs and foot, flexed, is up (C); return to start. This is
your body will be better for it. one rep. After desired reps, reverse motion.
52 M AY 20 19 HEA LTH.COM P HOTO GRAP HS BY H E AT H ER H AZ ZA N

Make the Make it harder:
largest circle Try Single Leg
possible Hip Thrusters to
with target each glute
the foot. individually.
A B C
3 / ANKLE ROTATIONS
Sit tall on a step or bench with left ankle over right knee, or to more mimic running, A
pull knee into chest with foot facing ground. Rotate ankle and foot clockwise (A, B, C), until
you return to start. This is one rep. After reps, reverse direction.
Keep leg
lifted
throughout B
entire
exercise.
7 / BARBELL HIP THRUSTERS
Sit on the floor with your shoulders against
a bench, your spine neutral, and a barbell—
loaded or unloaded—directly over your
A B hips (A). Brace your core as you drive
through your heels, squeezing your glutes to
4 / SINGLE LEG BOX SQUATS
lift hips (B). Lower hips back down; repeat.
Stand tall with your back facing a bench or step, a slight bend in knees, and hands out in front
of chest; lift right foot, extending right leg out in front of you (A). Slowly lower down to bench (B).
Keeping torso upright, immediately push through left foot to return to standing; repeat.
Don’t hunch
shoulders.
Try and keep
the toes of the left
foot flexed and
pointing down.
A B
5 / SINGLE LEG ROMANIAN DEADLIFTS

Stand tall with a 10-pound dumbbell in left hand, and lift left foot off the ground (A). With back flat
and abs tight, hinge at the hips, lowering the weight down, allowing the left leg to float up behind
you (B). Once the weight reaches mid shin, push through the right heel to return upright; repeat.
If your front
foot is too far
Bra and sneakers: Reebok; tank, jacket, and leggings: Adidas
forward, it can
cause your
back to arch.
A B
8 / STANDING RESISTANCE
BAND CORE PUSHES
Loop a medium resistance band around a
A B stable structure, like a squat rack. Stand with
the left side of the body to the rack. Grab band
6 / WEIGHTED BULGARIAN SPLIT SQUATS with hands, holding it at chest height. Take a
With the end of a 10-pound dumbbell clasped between hands and in front of chest like a goblet, few lateral steps away from the rack, until
stand a couple of feet in front of a step or bench. Extend right leg back, placing your foot on the band is taut (A). With a slight bend in knees
step (A). Bend knees, and, while keeping shoulders down and back, lower down until right knee is and core tight, extend arms straight out (B);
hovering over the ground (B). Pause, and then press through left heel to return to start; repeat. pull them back in. This is one rep; repeat.
mind
+
body
Once you’re together again,

it can take a day or so to slip back
into “couple mode”—and the
Q+A
habit of considering the needs

and comfort of your other half.
Another thing to think about
is how you’re reengaging with
your partner after you return
from a trip. What’s the first
thing you talk about when you
walk in the door? Is it the list
of weekend to-dos you’ve been
writing while you were away?
Or the fact that the house isn’t
exactly in the condition you
hoped it would be? Those types
of conversations probably
won’t make you feel all warm
and fuzzy.
Try adopting a ritual that
allows you to reconnect right
off the bat. Maybe once you’ve
put your suitcase down and
kicked off your shoes, you each
share three positive things
that happened since you last
saw each other. Or maybe
you meet up for dinner at
your favorite neighborhood
restaurant and use that time
to catch up.
It may take some effort, but
a good ritual will set the right
LET’S
I travel a lot for work. You’d tone so your homecomings
think my husband and I actually bring the two of you
TALK IT would be used to it, but every

time I come home, I sense
closer together.
OUT! some distance between

us. How can we avoid that
I’m not sure how to talk
about my depression without
uncomfortable feeling? “A good sounding like I’m ungrateful
Our resident ritual for all the good things
therapist has advice Adjusting after time apart is will set in my life. How do I explain
on feeling closer a challenge for many couples. the tone the sadness I feel to the
to your partner, One reason is that when so your people I love?
letting go of anger, partners are on their own, they home-
and more. tend to adopt a slightly different comings It’s incredibly common to
routine and set of priorities. bring struggle with explaining
For example, when you’re on the the two depression to friends and family.
road, you might go to bed later of you You’re not alone!
and spend more time glued to Some people in your life
closer.”
your phone, while back at home, will be more open than others,
your partner may start staying so choose carefully whom you
at work later than usual. speak to about your depres-
sion. If you have any loved
ones who are very stubborn
Lynn Saladino, PsyD, is a clinical psychologist in
New York City specializing in weight management, about the subject—or think
relationships, and life transitions. you should “snap out of
54 M AY 2019 HE ALT H.COM IL LUST RAT I O N BY J OS É LUI S ME R I N O

it”—resist the urge to try to searching for a good therapist, overnight—and it can still be
change their minds. That can or simply could use some done after the other person is no
leave you feeling more isolated company when you get lonely, longer present.
and make things worse rather specific requests will enable Instead, put your energy into
than better. your loved one to respond helping your partner through
Once you’ve identified in a way that feels useful and the process of losing a parent.
someone you want to talk to, comforting to you both. You can be supportive without
think of a way to start the endorsing your mother-in-
conversation that will be easy My mother-in-law and I have law’s previous behavior. And
for both of you. For example, always had a, well, difficult “Explain support is likely what your
sharing one or two articles relationship. But now she’s the best partner needs right now.
about depression may be a dying, and I want to forgive ways When you are ready to deal
great jumping- off point. Try to her before she passes away. you can with your own emotions, begin
find reported pieces or essays Please help. be sup- by focusing on compassion:
that explain your experience ported Remember that unkind
and highlight that depression Sounds like you’re working while behavior is almost always
can occur even in the presence on a tough timeline, which you you’re rooted in the person’s own
of positive things. This may may not necessarily need to feeling insecurity, sadness, or pain.
help your friend or family follow. My first question is That may make your past
down.”
member understand that your whether your mother-in-law is conflicts feel less personal and
gratitude for the good things asking for your forgiveness. perhaps easier to forgive.
in your life—including your If not, give yourself permission But summoning compassion
relationship—has not changed. to work through your feelings for someone who has hurt you
Also, gently explain the at your own pace. is complicated, so be patient
best ways you can be supported You’ve put pressure on yourself with yourself. And don’t be
while you’re feeling down. to resolve things quickly. afraid to seek out a therapist
Whether you’d like help getting But making peace with a fraught who can help you process your
your mind off things or relationship doesn’t happen anger so you can let it go.
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Photos (from left): Scott Mason (2); Vladimir Bukalo; Bradley Schweit
SPRING
CHICKENS 57
Much more than a basic source of
protein, America’s favorite bird is
also a stellar source of vitamins and a
deliciously versatile dinnertime star.
RECIPES BY
KAREN RANKIN
RECIPES
NUTRITION
S T R AT E G I E S
Food styling by Chelsea Zimmer; prop styling by Christine Keely
Roast two
chickens: one for
dinner tonight
and the other to
repurpose into an
easy meal later
in the week.
PH OTO G RAP H S BY G R EG DuP RE E

food
F R E S H A N D FA S T
LE M O N Y
ROAS TE D CH I CK E N
Active Time 20 minutes
Total Time 1 hour, 40 minutes
Serves 12
2 (5-lb.) whole chickens,
giblets removed
1 cup roughly chopped
flat-leaf parsley
4 carrots, unpeeled and coarsely chopped
1 leek, halved lengthwise then crosswise
1 lemon, quartered
6 Tbsp. olive oil
1 Tbsp. kosher salt
1 tsp. black pepper CH I CK E N A N D V EG SO U P 1. Place chicken carcass, stock, water,
parsley stems, cheese rind, and lemon in a
1. Preheat oven to 425°F with rack in center Active Time 30 minutes
large pot; bring to a boil over medium-high.
position. Line a rimmed baking sheet with Total Time 1 hour, 20 minutes
Serves 6 Cover, reduce heat to medium-low, and
parchment paper. Pat chickens dry. Fill simmer 30 minutes. Pour mixture through
chicken cavities evenly with parsley, carrots, 1 carcass from cooked chicken a fine mesh strainer into a large heatproof
leek, and lemon. Rub outside of chickens (meat removed) bowl; discard solids. Wipe pot clean.
evenly with oil, and sprinkle with salt and 6 cups unsalted chicken stock
pepper. Place chickens, breast sides up, on 4 cups water 2. Add oil to pot, and heat over medium-high.
a roasting rack set over prepared baking Add leek, carrots, celery, and salt. Cook,
2 cups loosely packed fresh
sheet. Tie legs of each chicken together with stirring often, until vegetables start to soften.
flat-leaf parsley stems
kitchen twine. Add strained stock mixture, and bring to
1 (2-oz.) Parmesan cheese rind
a boil. Reduce heat to medium; simmer
2. Roast until a thermometer inserted in 1 lemon, halved 12 minutes. Add pasta. Cook until pasta
thickest portion of chicken thighs registers 1 Tbsp. olive oil is tender, 8 to 10 minutes. Add chopped
165°F, about 1 hour and 10 minutes, covering 2 cups chopped leek chicken and lemon juice. Cook until chicken
breasts loosely with aluminum foil after is warmed through, about 1 minute.
1 cup chopped carrots
40 minutes to prevent excessive browning,
if necessary. Remove from oven; let rest 1 cup chopped celery 3. Divide Swiss chard evenly among 6 bowls.
10 minutes before carving. ½ tsp. kosher salt Ladle soup into bowls.
8 oz. uncooked whole-grain
PER SERVING: 274 Calories, 12g Fat (2g Sat.), PER SERVING (1¾ cups): 278 Calories, 6g Fat
125mg Chol., 0g Fiber, 39g Pro., 0g Carb., orecchiette pasta
(1g Sat.), 52mg Chol., 5g Fiber, 24g Pro., 33g
0g Sugar, 625mg Sod., 2mg Iron, 20mg Calcium 2 cups chopped cooked chicken Carb., 5g Sugar (0g Added Sugar), 426mg Sod.,
GF HP 1 Tbsp. fresh lemon juice 3mg Iron, 71mg Calcium
4 cups chopped Swiss chard HP HF
58 M AY 2019 HE ALTH.COM R E CI PE K E Y V Vegetarian VE Vegan GF Gluten-Free HP High Protein HF High Fiber

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food
F R E S H A N D FA S T
Starting with
cooked chicken
CH I CK E N TI N G A TACOS means this
party-worthy
Active Time 30 minutes dish comes
Total Time 30 minutes together in half
Serves 4 an hour.
3 cups shredded green cabbage
½ cup packed fresh cilantro leaves
¼ cup Cotija cheese, crumbled
3 Tbsp. fresh lime juice, divided
2 Tbsp. olive oil, divided
¼ cup sour cream
1 cup chopped yellow onion
1 (15-oz.) can fire-roasted diced tomatoes
2 Tbsp. finely chopped canned chipotle
chiles in adobo sauce
1 Tbsp. chopped fresh oregano
3 cups shredded cooked chicken
8 (5-in.) blue corn tortillas
1 medium-size ripe avocado, chopped
1. Toss cabbage, cilantro, cheese, 2 tablespoons of

the lime juice, and 1 tablespoon of the oil in a bowl.
Mix sour cream and remaining 1 tablespoon lime
juice in a bowl. Refrigerate both until serving.
2. Heat remaining 1 tablespoon oil in a saucepan

over medium-low. Add onion; cook until softened
but not browned. Stir in tomatoes with juices,
chiles, and oregano. Increase heat to medium.
Cook, stirring often, until onion and tomatoes are
soft, about 4 minutes. Crush mixture, breaking
tomatoes up into a coarse mash. Add chicken, and
cook, stirring occasionally, until warmed through.
3. Spoon ½ cup chicken mixture onto each

tortilla, and top each with 1/3 cup cabbage mixture.
Drizzle with sour cream mixture and add avocado.
PER SERVING: 548 Calories, 31g Fat (8g Sat.), 129mg
Chol.; 8g Fiber, 36g Pro., 34g Carb., 9g Sugar (0g Added
Sugar), 703mg Sod., 3mg Iron, 205mg Calcium
GF HP HF
ROAS TE D CH I CK E N WITH 2 Tbsp. water 2. Gently arrange chicken slices on top
P OTATO E S , AS PA R AG US , A N D 2 Tbsp. red wine vinegar of vegetable mixture in skillet. Pour water
2 Tbsp. chopped fresh flat-leaf parsley into skillet; cover and cook over medium-
O LIV E VIN AI G RE T TE high until chicken is warmed through,
2 Tbsp. chopped fresh tarragon
Active Time 30 minutes 1 to 2 minutes. Remove from heat. Transfer
12 pitted green olives (such as
Total Time 30 minutes chicken to a serving platter; arrange
Castelvetrano), coarsely chopped
Serves 4 vegetable mixture around chicken.
1. Heat 3 tablespoons of the oil in a large
6 Tbsp. olive oil, divided 3. Stir together vinegar, parsley, tarragon,
cast-iron skillet over medium-high. Add
12 oz. fingerling potatoes, halved potatoes, shallots, and ¼ teaspoon of the olives, and remaining 3 tablespoons oil and
lengthwise ¼ teaspoon salt in a bowl until combined.
salt. Cook, stirring often, until potatoes and
3 shallots, quartered lengthwise shallots begin to brown and soften, about Spoon mixture over chicken and vegetables
1 tsp. kosher salt, divided 8 minutes. Add asparagus; sprinkle with on platter.
1 lb. asparagus, trimmed and ½ teaspoon of the salt. Cover and cook, PER SERVING: 493 Calories, 30g Fat (5g Sat.),
cut into 1½-in. pieces stirring often, until potatoes and asparagus 83mg Chol., 5g Fiber, 34g Pro., 22g Carb., 5g
2 roasted chicken breasts, are crisp-tender, about 4 minutes. Sugar (0g Added Sugar), 798mg Sod., 4mg Iron,
57mg Calcium
cut into ½-in. slices
GF HP HF
Asparagus brings
gut-friendly
prebiotics and
a bevy of vitamin K
to this elegant
one-pan meal.
61
food
NUTRITION
LET PRODUCE
BE THE
STAR OF YOUR
MEALS.
(Keto! Paleo! Whole30!)—the

Med diet was awarded the
number one spot in U.S. News &
World Report’s 2019 healthiest-
diet rankings. So what makes
the eating style so darn
beneficial? Here’s a closer look
at its key ingredients and their
potent nutritional perks.
Fruits and Veggies

These plant foods should be
the bulk of what you eat, says
Michael Ozner, MD, author of
The Complete Mediterranean
Diet and medical director of
Wellness & Prevention at
Baptist Health South Florida.
Aim for about 2½ cups of
veggies and 2 cups of fruit a day.
THE PERKS: Produce is loaded
with antioxidants, those little
fighter compounds that wipe
out cell-damaging free radicals.
“Antioxidants are one of the
major reasons we see a decrease
in cardiovascular disease with
the Mediterranean diet—as well
as a decrease in cancers, and
inflammatory and degenerative
diseases, too,” says Dr. Ozner.
THE NO DOUBT you’ve heard the

Mediterranean diet is good
Fish
Feast on fish twice a week.
WORLD’S for you. Scientists have been

fascinated by the region’s
(It’s a preferred source of
animal protein, along with
HEALTHIEST traditional way of eating since

at least the 1960s, when they
poultry.) Most seafood contains
omega-3s, but cold-water
DIET connected it to better health
and longevity. And in the past
fatty species have the highest
amount. Salmon, for example,
half-century, the science has can have 12 times as much
not been static: Researchers are as cod. But remember, there
It pays to eat like the Greeks. constantly making discoveries are other good options
Thanks to some powerhouse about this ancient diet, from besides salmon, says Dr. Ozner,
staples, the Mediterranean diet its ability to boost good gut including albacore tuna,
may be a key to a good, long bacteria to its association with lake trout, and anchovies.
life — and the news about it just lower inflammation and less THE PERKS: Omega-3 fats in fish
Thayer Gowdy
keeps getting better. insulin resistance. That helps seem to protect against heart
BY KATE ROCKWOOD explain why—despite all the attacks and strokes. “No one
trendier options out there knows for sure how they work,”
says Steve Parker, MD, author of about ¼ cup (choose raw or
The Advanced Mediterranean lightly toasted varieties)
Diet. We do know omega-3 fatty or 2 tablespoons of nut butter.
acids lower blood pressure and THE PERKS: Nuts are another
triglyceride levels, slow the good source of monounsaturated
growth of plaque, and lower the fat and cholesterol-blocking
risk of abnormal heart rhythms. phytosterols. They may have
“But there must be more going brain-boosting benefits, too:
on than the fatty-acid effect, Promising research suggests
because taking an omega-3 pill a Mediterranean diet that
isn’t as protective as eating emphasizes nuts may improve
fish,” Dr. Parker says. cognitive function—particularly
memory—as people age.
Legumes
At least three times a week, have Wine (Just a Little)
some beans, lentils, or peas. Go with red, and stick to one
They don’t have to be a main 4-ounce glass a day. But if you
dish to count, says Cleveland have any health concerns, chat
Clinic dietitian Julia Zumpano, with your doctor first. And if
RD. One serving of legumes is you’re not a drinker, trying the
½ cup, cooked; eat it as a side, Med diet isn’t reason enough
or add it to soup or pasta. to become one, says Zumpano.
THE PERKS: Legumes are filled THE PERKS: “Wine provides
with soluble fiber, a natural antioxidant phytochemicals—
“sponge” for cholesterol. such as polyphenols and
“Soluble fiber binds with bile, procyanidins—which we think
which contains cholesterol, and protect against some cancers,
then removes the fat,” Zumpano as well as plaque buildup in the
explains. And that’s not all: arteries,” says Dr. Parker. In one
Legumes also supply com-
pounds called phytosterols that
study on the Med diet, research-
ers found that vino did have a
A Day in
actually block cholesterol from
being absorbed in the gut.
heart-protective effect among
people with type 2 diabetes:
the Life
Those who drank a glass of red Here’s a sample menu
Olive Oil with dinner every night for two for what the Med diet actually
looks like, courtesy of
Two to 4 tablespoons daily is years had lower total choles-
holistic nutrition counselor
a good rule of thumb. Splurge on terol and higher HDL (the good Natasha Uspensky, founder of
a pricier (more flavorful!) bottle kind) than folks who had water. NU Health & Wellness.
for dressing salads and veggies. Olive oil
THE PERKS: Olive oil is full of Whole Grains helps Breakfast
heart-healthy monounsaturated Shoot for up to six servings a make the Oatmeal with blueberries,
fats—and, as Zumpano points day, but spread them evenly sliced banana,
diet so and a handful of walnuts
out, you’re using it to replace across your meals. One serving
saturated fat–laden butter, equals a slice of whole-grain
tasty and
mayo, and creamy sauces. EVOO bread, or ½ cup of cooked
easier to Lunch
also helps make the Med diet grains, like quinoa or bulgur. follow Salmon with sautéed garlicky
green beans and brown rice
so tasty and easier to follow THE PERKS: Whole grains pack
than
than low-fat regimens—which fiber, which feeds helpful low-fat Snack
translates to real results over gut bacteria and also keeps you regimens. Raw carrots, broccoli,
time. Indeed, a five-year study feeling sated. The average and cucumber with hummus
revealed that folks eating American gets about half the
a higher-fat Mediterranean recommended 25 to 30 grams of Dinner
diet actually dropped more fiber per day, but people on a Lentil-bulgur-veggie soup,
weight than a control group told Mediterranean diet tend to blow a kale side salad with
splash of olive oil and lemon, and
© StockFood/Garten, Peter
to watch their fat intake. past the target, says Dr. Ozner. a small glass of red wine
All that filling fiber is another
Nuts reason the Med diet is really Dessert
You can make nuts a daily less a “diet” and more a lifestyle: Ripe melon
habit, says Zumpano, just nosh very doable and actually
mindfully. One serving is enjoyable, as eating should be.
Simplify your life and
start feeling your best.
Get delicious meal plans based on your

weight loss goals and the food you like to eat.
New customized meal plan Thousands of tasty recipes Stay on track with a
each week—we learn what plus vegetarian, gluten-free, Personal Progress Tracker
you like and don’t like! and SmartCarb plans. and online community.
Get started today at CookingLightDiet.com
*Members following the Cooking Light Diet, on average, lose 1/2 lb. per week.
© 2018. COOKING LIGHT is a trademark of Meredith Corporation, registered in the U.S. and other countries.
WOMEN ON A MISSION
These four entrepreneurs are 67
disrupting their industries to make

the world a healthier place.
BY STEPHANIE BOOTH
R E L AT I O N S H I P S
FOUNDER OF VERTLY
The CBD
Trendsetter
Claudia Mata, 40
“I was never a regular weed smoker,

but my husband’s brothers have been
involved in the cannabis industry for
years—long before it was cool.
Three years ago, when I was preg-
nant with our second child, we moved
from New York, where I worked as a
fashion editor, to Northern California,
where my husband, Zander, grew up
and his family still lives. Once we set-
tled in, I decided I needed to figure out
what my next career move would be.
SELF-CARE
So I enrolled in a class on cannabis
training. I wasn’t quite sure what
HOME
Courtesy of Drew Bird Photography
life
would come of it but figured it would of the products. I feel great pride in natural remedies, but nothing worked.
be good to learn about the business my that aspect of our company. It was frustrating.
husband’s family was involved in. I don’t consider myself a nature freak, Then one night, I had a dream
W E L L N ESS WA R R I O RS
At the same time, I became fasci- by the way. If you saw me, you’d say, that I was sitting at a table with my
nated with herbalism—wildcrafting ‘That girl works in fashion!’ (Although grandmother. She gave me a list
[harvesting plants for food and medi- I do garden regularly and grow my of ingredients and told me, ‘This will
cine] and plant healing particularly own herbs—in chic garden gear.) But help get rid of your problem.’ When
interested me. So I also started taking my appreciation for nature and what I woke up, I immediately wrote down
a class. These classes opened my eyes it can do for us grows day by day.” what I dreamed she told me:
to the many things we can turn to coconut oil, apple cider vinegar, rose
nature for. For every synthetic product water, lavender, water, and garlic.
we use, there’s a natural equivalent. Many people in my family work with
This perfect storm of information natural products and ingredients, so it’s
CEO AND FOUNDER OF THE HONE Y POT CO.
coincided with marijuana legaliza- in my blood. The day after my dream,
tion. That’s when I decided to start
Vertly, a clean cannabis beauty line. The Hygiene I mixed together those ingredients and
used it as a vaginal wash. By the end
Zander and I had been using topical
CBD cream for muscular pain for
Change-Maker of the week, every sign of my infection,
including the discharge and odor,
Beatrice Feliu-Espada, 36
years and knew it had analgesic, anti- was gone. The formula worked so well
inflammatory, and calming benefits. “In 2012, I suffered from a vaginal that I felt I had to share it with others.
I thought it could catch on if people infection for eight months. I went to Hell, yeah, I got a lot of pushback
thought of it as a vitamin and allowed the doctor, took medicine, tried from people when I said I was starting
small amounts to be absorbed
through their skin.
That’s what inspired me to create
a CBD-infused lip balm that I asked
some beauty editors back in New York
Beatrice’s
to review. CBD wasn’t the trendy goal was
supplement it is now. Everyone asked, to make
100 percent
‘Will this get me high?’ But lip balm’s natural
products.
an innocuous enough product that
they weren’t too scared to try it. The
response I got was incredible.
Word spread, and now Vertly makes
products like bath salts, lotion, and a
workout-recovery body spray that are
sold online and in stores like Neiman
Marcus and Barneys.
When I first started the company,
I shared lab space with a cosmetics
manufacturer. Now I’ve moved into
a facility that’s double the size. Still,
I feel strongly that our products don’t
need to be mass-produced. I love
that every product is handcrafted. Vertly: courtesy of manufacturer; Feliu-Espada: courtesy of Ampersand
At a moment’s notice, I can put on

my hairnet and gloves, jump on the
assembly line, and help make any
Vertly Lip Butter ($22; vertlybalm.com).

Handcrafted with CBD and coconut oil, this
balm is super moisturizing.
68 M AY 20 19 HEA LTH.COM
by invitation :: tipsntrends, inc :: 323-525-1700
PRESENTED BY
life
ended up making an appointment with Soon after came Goodmylk Co.,

her. By the end of our appointment, homemade almond milk in flavors like
she’d traced my health issues to a yeast matcha, lavender, and mint cacao.
overgrowth in my gut. Today, my products are sold in

On her recommendation, I cut more than 150 cafés and restaurants.
out foods like grains and processed To keep up with demand, I’ve had to
foods and bought a juicer online. scale up my recipes. Goodmylk’s now
The Honey Pot Company Herbal Pads ($8; ‘Man, that’s a lot of money,’ I thought. made with really big blenders and
thehoneypot.co). These are made from pesticide-
free cotton and infused with essential oils.
‘I hope I like it.’ press machines, but nothing else has
Within two days of drinking green changed or been added. It’s definitely
a 100 percent plant-based feminine- juices, I was a different person. Bright
care company! But that just fed my fire eyes! Clear skin! My stomach issues
to start the Honey Pot. disappeared. I started making my own
In 2014, with the help of my brother, juice recipes, adding in medicinal herbs.
I sold 600 bottles of my all-natural I gave them to friends so they could
vaginal wash at a hair show in Atlanta. feel the same positive changes I did. At
From there, I developed other washes, the time, I was working for a raw-food
wipes, and pads, which I sold in bar and had been dreaming of doing a
local stores and online. Whole Foods start-up. Now I knew what it would be.
was next; then Target came knocking. Made with Love Wellness was born.
Today, the Honey Pot also sells I began selling various fruit and veg- Goodmylk Co. Almond Mylk Concentrate
($67 for a 6-pack; goodmylk.co). Just add water
natural tampons and herbal-infused etable juices at local farmers’ markets. to this easy mix.
menstrual pads. Our products
are biodegradable and 100 percent
cruelty-free. We don’t use chemicals,
toxins, artificial fragrance, or any-
thing synthetic.
The Honey Pot is my life’s work. Brooke’s
health
I know this is what I’m supposed battles
to be doing, and I’m working hard to inspired her
business.
make natural feminine products a
go-to for most women.”
FOUNDER AND CEO OF MADE WITH LOVE
The Honey Pot Company: courtesy of Emanuel Hahn; Rewa, Goodmylk Co.: courtesy of Pine and Palm Journal (2)
WELLNESS CO. AND GOODMYLK CO.
The Plant-Based
Activist
Brooke Rewa, 33
“I became a vegetarian at age 12, then

went vegan. I thought that meant
I ate healthy. But in 2010, I started
having major digestive issues.
Everything I ate upset my stomach,
and my skin was a mess.
For a year, I saw one doctor after
another. I had a colonoscopy, endos-
copy, and even swallowed a pill that
went into my gut and took photos. The
vague diagnosis I got: irritable bowel
syndrome. And the treatment? I was
told I’d just have to deal with it.
On a hike one day, a friend and I were
chatting about doing a cleanse when
a woman overheard us and chimed in.
She was a holistic nutritionist, and I
70 M AY 20 19 HEA LTH.COM
life
harder to keep things pure. For
instance, to ship Goodmylk across
the country, we flash-freeze a concen-
trate, then ship it with dry ice. It’s
expensive but important for me that
customers still recognize every
ingredient on the label.
So much of what I do stems from my
experience of being sick and realizing
everything we eat affects us. What
keeps me going is hearing customers
tell me that, too.”
FOUNDER OF MIRROR
The Fitness
Visionary
Brynn Putnam, 35
“I spent my teens and early 20s as a

professional ballerina, dancing with
companies in New York City and
Montreal. After retiring in 2008,
I went into the boutique fitness field.
At first, the only space I could afford
was a 500-square-foot room in a
church, which meant there was no
room for traditional equipment. I had
Brynn’s goal
to figure out: What can you do in a is to change
small footprint that gives people the at-home
workouts.
benefit of a total gym? I came up with a
high-intensity circuit that toned the
full body. When I brought in mirrors,
people loved them. They found the
visual feedback inspiring and also
helpful in keeping their form correct. Variety’s a key component of in their mirror at home and spend
Fast-forward to 2016, which found a good workout, so Mirror users time criticizing their body. I want this
me running three fitness studios can choose from live and on-demand to help them celebrate what they’re
across New York City. Getting to classes in cardio, strength, yoga, capable of.”
my own workouts was hard, especially barre, boxing, HIIT, and more…
because I was pregnant at the time. without leaving their home. I’ve
Biking or running on a treadmill in my heard from parents who say that for
apartment just didn’t appeal. I tried years they’ve struggled to find time
workout apps, but they weren’t immer- to get out of their house and work
sive enough to hold my interest. out—and then felt guilty once they
I started thinking how I could bring did. Being able to work out at home
that small studio experience into my isn’t just a solution for them, but
home…and thought back to the mir- helps their whole family.
rors I’d put in that church years ago. I Many wellness-based goals are
came up with Mirror, an interactive focused on future rewards—like
home gym that hangs on your wall. making you stronger one day. Or
In the early days, when I didn’t have thinner. Or healthier. That makes it
Courtesy of Mirror (2)
a physical prototype, people couldn’t really challenging to be successful.

understand what the experience If you enjoy the experience now,
Mirror ($1,495; mirror.co).
would be like. Then once it was made future rewards will come. So that’s There are more than
50 new streaming classes
and they could experience it, I heard, another mental shift I’m hoping available per week.
‘I can’t believe I didn’t think of this!’ Mirror will bring. Many people look
Hoping can’t keep your kids from using drugs.
But you can. And we can help.
We partner with parents and families to help keep teens from using drugs and alcohol.
We provide families with free, science-based resources to help them deal with
teen substance abuse, information about the ever-changing drug landscape, programs that
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We’re here to help. Let’s work together.
Call our toll-free helpline, 1-855-DRUGFREE. Or visit us at drugfree.org.
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lifE
STRESS LESS
LEARN TO
MAKE FASTER
DECISIONS,
AND FEEL A LOT
BETTER ABOUT
THE RESULTS.
something better came along,”

he explains.
The fact is, FOBO can strike
for almost any decision—big
(your career path) or small
(your Saturday- evening
plans). And nowadays, maxi-
mizers have to contend with
MAKE UP
NETFLIX IS supposed to help an overwhelming abundance
you chill...yet half an hour of options, whether they’re
YOUR MIND later, you’re still scrolling

through the rom-coms, more
stressed than you were before
choosing a breakfast cereal
or a life partner (thanks,
Bumble).
you plunked down on the “The problem with being a
couch. Sound familiar? maximizer is that the only way
The “right” choice you’ve
There’s actually a technical to meet your standards is by
been doggedly searching for?
term for that habit of consider- examining every possibility—
It doesn’t exist—and ing all potential choices in and that’s impossible,” says
that’s actually good news. an effort to pick the very best Barry Schwartz, PhD, author
BY JUNO D E MELO one: Psychologists call it maxi- of The Paradox of Choice and
mization. But it’s also known a visiting professor at the
as FOBO (Fear of a Better Haas School of Business at
Frank and Helena/Getty Images
Option), an acronym coined by the University of California,

investor and author Patrick J. Berkeley. So it’s not terribly
McGinnis to describe his surprising that researchers
business school classmates have found maximizers tend
who were juggling multiple to have higher anxiety and
job offers: “They were afraid lower levels of happiness and
to commit to one in case struggle more with regret.
H E ALT H .CO M M AY 20 19 75
lifE
That’s not all, though: These institute of higher education Cut Yourself Off
folks—who so carefully weigh on the West Coast, start by Now that you have your key
pluses and minuses—also tend articulating what you and criteria in mind, search only
STRESS LESS
to be less satisfied with their your daughter care about until you find an option—or
choices compared with most. For example, you might a couple—that meet them.
speedier decision-makers. want a school with less than Then stop looking (seriously).
Luckily, you can learn 10,000 students that’s within This may mean booking
to overcome FOBO, so you a few hours’ drive from home the first Airbnb that fits your
obsess less over—and feel and has a strong communica- top five requirements, or
happier about—every choice. tions department. Once you allowing yourself to deliberate
Here, psych experts outline know what you’re looking for, between two ideal apartments.
strategies to help you make you can rule out any program What you don’t want to do is
up your mind. And the more that doesn’t measure up. open a tab for every property
you practice, the easier being This approach lets you with a pullout sofa and a
decisive will get. go from being a “picker” to kitchenette.
a “chooser,” says Schwartz. The rule doesn’t just apply
Set Your Priorities “When the option set is too to minor choices like lodging,
Whenever you have an array large, it’s like everything’s says Schwartz. It makes sense
of options that’s keeping coming at you on a conveyor for major, fork-in-the-road
you up at night, your first step belt, which makes it hard decisions as well, such as
should always be the same: to be actively engaged in the buying a house or choosing a
Outline the key criteria for decision process,” he says. nursing home for your mom.
your ideal choice. Let’s say “The more time you spend
you’re considering colleges reflecting on your goals, Once Get Out of Your Head
for your daughter. Instead the less time you’ll spend you’ve If you are prone to ruminating
of booking a tour at every evaluating the options.” made over the same three options,
up your or picturing everything that
mind, could potentially go wrong
resist after you make a decision,
the urge try putting your dilemma
to look into words. “Talking through
back. something—or writing out
pros and cons—activates
different parts of your brain
than rumination does,” says
Alice Boyes, PhD, author of
The Healthy Mind Toolkit.
The exercise can help you
tone down your emotions
and think more rationally.
Also helpful: giving yourself
a break. “Anything that’s
absorbing, like doing a puzzle
or following a new recipe,
can snap you out of running
circles in your mind,” says
Boyes. And some studies
suggest that taking your mind
off of a dilemma can actually
improve decision-making.
Experts aren’t entirely
sure why that’s true, but
one possibility is that “you
subconsciously process
the information in a way
that helps you see the bigger
Tõnu Tunnel/Stocksy
picture,” explains Uma

Karmarkar, PhD, a decision
neuroscientist at the Univer-
sity of California, San Diego.
Actor portrayal
Being part of l l l … ife’s itt e moments

that’s why I take LATUDA for my bipolar depression.
MEDICA
DED TI
AN
Bipolar depression is a different type
ON
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of depression. #
1PRESCRIBED
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†
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ON
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And my doctor told me it should be treated differently. AR S
Ba
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She said that LATUDA was proven effective in reducing ta ta l
fro a n ti p s y c h o ti c s y 201
m IQ a
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the symptoms of bipolar depression for many people.
Please see additional Important Information
I like what I’m seeing with LATUDA. If you struggle with about LATUDA on the next page.
bipolar depression, ask your doctor if LATUDA could be
right for you. PAY AS LITTLE AS A $15 COPAY.*
LEARN MORE AT LATUDA.COM
IMPORTANT SAFETY INFORMATION FOR LATUDA Patients on antidepressants and their families or caregivers
should watch for new or worsening depression symptoms,
INCREASED MORTALITY IN ELDERLY PATIENTS WITH especially sudden changes in mood, behaviors, thoughts,
DEMENTIA-RELATED PSYCHOSIS; and SUICIDAL THOUGHTS or feelings. This is very important when an antidepressant
AND BEHAVIORS medicine is started or when the dose is changed. Report
Increased risk of death in elderly people with dementia- any change in these symptoms immediately to the doctor.
related psychosis. Medicines like LATUDA can raise the risk LATUDA can cause serious side effects. To learn more, go to
of death in elderly people who have lost touch with reality LATUDA.com or talk to your doctor.
(psychosis) due to confusion and memory loss (dementia).
LATUDA is not approved for the treatment of people with You are encouraged to report negative side effects of
dementia-related psychosis. prescription drugs to the FDA. Visit www.fda.gov/medwatch
or call 1-800-FDA-1088.
Antidepressant medicines may increase suicidal thoughts
*Must meet eligibility requirements. For details on rules and regulations, please visit
or behaviors in some children, teenagers, and young adults LATUDA.com/info or call 1-855-5-LATUDA.
within the first few months of treatment and when the dose
LATUDA, SUNOVION, and are registered trademarks of Sumitomo Dainippon Pharma Co., Ltd.
is changed. Depression and other serious mental illnesses are Sunovion Pharmaceuticals Inc. is a U.S. subsidiary of Sumitomo Dainippon Pharma Co., Ltd.
the most important causes of suicidal thoughts and actions. ©2018 Sunovion Pharmaceuticals Inc. All rights reserved. 8/18 LAT1223-18
Information for Patients About What should I tell my healthcare provider than usual; feel very hungry; feel weak or tired;
before taking LATUDA? feel sick to your stomach; feel confused; or your
(luh-TOO-duh) Before you take LATUDA, tell your healthcare provider breath smells fruity.
about all your medical conditions, including if you: Increased fat levels (cholesterol and
• have or have had heart problems or stroke. triglycerides) in your blood.
This summary does not include all information about Weight gain. You and your healthcare provider
LATUDA and is not meant to take the place of discussions • have or have had low or high blood pressure. should check your weight regularly while you
with your healthcare provider about your treatment. • have or have had diabetes or high blood sugar, or have
a family history of diabetes or high blood sugar. take LATUDA.
Please read this important information carefully before • Increased prolactin levels in your blood
you start taking LATUDA. Discuss any questions about • have or have had high levels of total cholesterol
or triglycerides. (hyperprolactinemia). Your healthcare provider
LATUDA with your healthcare provider. may do blood tests to check your prolactin levels
• have or have had high prolactin levels.
What is the most important information • have or have had low white blood cell count. while you take LATUDA. Tell your healthcare provider
I should know about LATUDA? • have or have had seizures. if you have any of the following signs and symptoms
Serious side effects may happen when you take • have or have had kidney or liver problems. of hyperprolactinemia. Females – absence of your
LATUDA, including: • are pregnant or plan to become pregnant. It is not menstrual cycle; or secretion of breast milk when
• Increased risk of suicidal thoughts or actions in known if LATUDA will harm your unborn baby. Talk to not breastfeeding. Males – problems getting or
children and young adults. Antidepressant medicines your healthcare provider about the risk to your unborn maintaining an erection (erectile dysfunction); or
may increase suicidal thoughts or actions for some baby if you take LATUDA during pregnancy. enlargement of breasts (gynecomastia).
children and young adults within the first few months • are breastfeeding or plan to breastfeed. It is not • Low white blood cell count. Your healthcare
of treatment, or when the dose is changed. Depression known if LATUDA passes into breast milk. Talk to your provider may do blood tests during the first few
and other serious mental illnesses are the most healthcare provider about the best way to feed your months you take LATUDA.
important causes of suicidal thoughts and actions. baby while you take LATUDA. • Decreased blood pressure (orthostatic
Some people may have a much higher risk of suicidal Tell your healthcare provider about all the medicines hypotension). You may feel lightheaded or faint when
thoughts or actions. These include people who have (or you take, including prescription and over-the-counter you rise too quickly from a sitting or lying position.
have a family history of) depression, bipolar illness (also medicines, vitamins, and herbal supplements. • Falls. LATUDA may make you sleepy or dizzy, may
called manic-depressive illness), or a history of suicidal LATUDA may affect the way other medicines work, and cause a decrease in your blood pressure when
thoughts or actions. changing position (orthostatic hypotension), and
other medicines may affect how LATUDA works, causing
How can I watch for and try to prevent suicidal can slow your thinking and motor skills. These side
possible serious side effects. Your healthcare provider
thoughts and actions in myself or a family member? can tell you if it is safe to take LATUDA with your other effects may lead to falls that can cause fractures or
Pay close attention to any changes, especially sudden medicines. Do not start or stop any other medicines other injuries.
changes, in mood, behaviors, thoughts, or feelings. • Seizures (convulsions).
while you take LATUDA without talking to your healthcare
This is very important when an antidepressant • Problems controlling your body temperature so
provider first. Know the medicines you take. Keep a list
medicine is started or when the dose is changed. that you feel too warm. See “What should I avoid
of your medicines to show your healthcare provider and
Call your healthcare provider right away to report while taking LATUDA?”
pharmacist when you get a new medicine.
new or sudden changes in mood, behavior, thoughts, • Mania or hypomania (manic episodes) for people
or feelings. What should I avoid while taking LATUDA? with a history of bipolar disorder. Symptoms may
Keep all follow-up visits with your healthcare provider • Do not drive, operate machinery, or do other dangerous include: greatly increased energy; severe problems
as scheduled. Call between visits as needed, especially activities until you know how LATUDA affects you. sleeping; racing thoughts; reckless behavior;
if you have concerns about symptoms. LATUDA may make you drowsy. unusually grand ideas; excessive happiness or
Call your healthcare provider right away if you • Avoid eating grapefruit or drinking grapefruit juice while irritability; or talking more or faster than usual.
or your family member has any of the following you take LATUDA, since these may affect the amount of • Difficulty swallowing.
symptoms, especially if they are new, worse, or LATUDA in your blood. The most common side effects of LATUDA include:
worry you: thoughts about suicide or dying; attempts • Avoid getting overheated or dehydrated while you take • Adults with bipolar depression: restlessness and
to commit suicide; new or worse depression or anxiety; LATUDA. Do not over-exercise. In hot weather, stay inside feeling like you need to move around (akathisia);
feeling very agitated or restless; panic attacks; trouble in a cool place if possible; stay out of the sun; do not wear difficulty moving, slow movements, muscle stiffness,
sleeping (insomnia); new or worse irritability; acting too much clothing or heavy clothing; drink plenty of water. or tremor; or sleepiness or drowsiness.
aggressive, being angry or violent; acting on dangerous What are the possible side effects of LATUDA? • Children 10 to 17 years of age with bipolar
impulses; an extreme increase in activity and talking LATUDA may cause serious side effects, including: depression: nausea; weight gain; or problems
(mania); or other unusual changes in behavior or mood. See “What is the most important information I should sleeping (insomnia).
These are not all the possible side effects of LATUDA.
What is LATUDA? know about LATUDA?”
Call your healthcare provider for medical advice about
LATUDA is a prescription medicine used: • Stroke (cerebrovascular problems) in elderly people
with dementia-related psychosis. Stroke can lead side effects. You may report side effects to FDA at
• Alone to treat people 10 years of age and older with 1-800-FDA-1088.
depressive episodes that happen with Bipolar I Disorder to death.
(bipolar depression). • Neuroleptic malignant syndrome (NMS). NMS is General information about the safe and
• With the medicine lithium or valproate to treat adults a serious condition that can lead to death. Call effective use of LATUDA. Medicines are
with depressive episodes that happen with Bipolar I your healthcare provider or get emergency medical sometimes prescribed for purposes other than those
Disorder (bipolar depression). treatment right away if you have some or all of the listed in this summary. Do not take LATUDA for a
It is not known if LATUDA is safe and effective in children following signs and symptoms of NMS: high fever; stiff condition where it was not prescribed. Do not give
less than 10 years of age with bipolar depression. muscles; confusion; increased sweating; or changes in LATUDA to other people, even if they have the same
your breathing, heart rate, or blood pressure. symptoms you have. It may harm them.
Who should not take LATUDA? • Uncontrolled body movements (tardive dyskinesia). This information is not comprehensive.
Do not take LATUDA if you are: LATUDA may cause movements that you cannot How to get more information:
• allergic to lurasidone hydrochloride or any of the control in your face, tongue, or other body parts. • Talk to your healthcare provider or pharmacist;
ingredients in LATUDA below: Tardive dyskinesia may not go away, even if you stop • Visit www.LATUDA.com to obtain the FDA-approved
Active ingredient: lurasidone hydrochloride taking LATUDA. Tardive dyskinesia may also start after product labeling
Inactive ingredients: mannitol, pregelatinized you stop taking LATUDA. • Call Sunovion at 1-888-394-7377.
starch, croscarmellose sodium, hypromellose, • Problems with your metabolism such as:
magnesium stearate, Opadry® and carnauba wax. LATUDA is a registered trademark of Sumitomo
High blood sugar (hyperglycemia) and diabetes.
Additionally, the 80 mg tablet contains yellow ferric Dainippon Pharma Co. Ltd. Sunovion
Increases in blood sugar can happen in some
oxide and FD&C Blue No. 2 Aluminum Lake. Pharmaceuticals Inc. is a U.S. subsidiary of
people who take LATUDA. Extremely high blood
• taking certain other medicines called CYP3A4 Sumitomo Dainippon Pharma Co. Ltd.
sugar can lead to coma or death. If you have
inhibitors or inducers including: ketoconazole; diabetes or risk factors for diabetes (such as being
clarithromycin; ritonavir; voriconazole; mibefradil; overweight or a family history of diabetes), your
rifampin; avasimibe; St. John’s wort; phenytoin; or healthcare provider should check your blood sugar Manufactured for: Sunovion Pharmaceuticals Inc.
carbamazepine. Ask your healthcare provider if you are before you start and while you take LATUDA. Marlborough, MA 01752 USA
not sure whether you take these medicines. Call your healthcare provider if you have any of ©2018 Sunovion Pharmaceuticals Inc.
these symptoms of high blood sugar while you All rights reserved.
take LATUDA: feel very thirsty; need to urinate more March 2018 LAT808-18
lifE
Let Go of Perfect possibly anticipate every “Even moving forward. “Even a
It’s tempting to think that twist of fate. a so-so so-so decision can become
if you do enough mental calcu- Another problem with decision a good one if you’re commit-
STRESS LESS
lating, you can make the right chasing the “perfect” outcome: ted to making it work,”
can
decision. But, reality check: You may be too exhausted to Schwartz adds. “If, on the
There’s probably no such fully enjoy it by the time you
become other hand, you’re convinced
thing. It’s far more likely there get it. After all, how relaxing is
a good you’ll be happier with some-
are several choices that will a long weekend away when it one thing else, that becomes a
work out just fine. “Substitut- took you months to plan it? if you self-fulfilling prophecy.”
ing a for the before right commit When feelings of regret
decision can relieve an enor- Commit! to bubble up, remember that a
mous amount of pressure,” Once you’ve made up your making different decision could have
says Schwartz. mind, resist the urge to look it work.” had a worse outcome, or at
Besides, in spite of your back. Doing so just leads to least an equally disappointing
best efforts to predict the more angst. Research shows one—and that this experience
future, you don’t have a crystal that so-called reversible deci- can help you make better
ball. Maybe you take the job sions (choices that are easily choices in the future. Imagine
with the fantastic boss, only undone, like the color you you pursued a business idea
for her to quit two months paint your bedroom) “can that failed, for example; the
later. Or maybe you choose the make you far more stressed, next one will likely be stron-
shorter commute, just before because you’re constantly ger because of it. “Mistakes
the company announces it’s reevaluating your options,” can feel terrible, especially
moving uptown. You can’t says Karmarkar. if you’re a maximizer,” says
control all the variables, Instead, stick with the Boyes. “But we do often learn
and there’s no way you can choice you made, and keep from them.”
Purchasing Power
Maximizers tend to get tripped up when shopping.
But sometimes you can practically eliminate the need
to make a decision altogether.
ASK A FRIEND DON’T SWEAT SMALL AMOUNTS

Say it’s time for a new laptop. For Boyes, that means anything
Ask your techiest friend which one under 20 bucks. “If I’m starting to
she bought, and get the same hem and haw over two items whose
computer. “Everyone is an expert at price difference is less than $20,
something, so let him or her do the I’ll just buy my first choice,” she
deciding for you,” says Schwartz. explains. “I value making a decision
and taking it off my mind over
saving a few dollars.” Choose a
CORRECT FOR YOUR BIAS threshold that works for you, and
Are you constantly running out use it as a guideline to avoid exces-
of eggs, or milk, or veggies? Or sive comparison shopping.
maybe you’re always throwing food
away. If you have a tendency to
underestimate—or overestimate— CHECK THE TIME
how much you need, adjust accord- For inconsequential choices—
ingly. “My instinct is to buy four whether to order the chicken or
yogurts when we actually need six,” the fish, for example—McGinnis
says Boyes. “So now I buy 50 per- assigns one option an odd number
cent more than I think we’ll use.” (say the chicken) and the other an
even number (the fish). Then he
looks at the minutes on his watch.
SHOW BRAND LOYALTY An odd number (like 6:37) means
When a product is working for you, he’ll take the odd-numbered option
Catherine MacBride/Stocksy
there’s no reason to switch it up. (chicken it is!); even-numbered

This applies to staples like almond minutes would mean the even-
butter and tampons, as well as big- numbered option. “If you’ll barely
ticket items like phones. (Schwartz remember the outcome in a
says that when his phone breaks, couple of hours, you might as well
he replaces it with the newer offload decision-making onto
model, no deliberating necessary.) an inanimate object,” he says.
life
KEEP YOUR staff doctor at New York City’s

PUP HAPPY
AND FIT Animal Medical Center. Ahead,
AT THE SAME tips to keep your animals happy
TIME.
PETS
and healthy.
Be Careful with Rewards

Training your puppy to sit? Want
to teach your cat to come when called
(it can be done!)? That’s all fine,
but be mindful of how often you
reward them with something tasty.
“If your pets require several treats
to reinforce positive behavior, then
you may need to cut their food back
to account for the extra calories from
treats,” says Jonathan Block, DVM,
a veterinarian at the Worth Street
Veterinary Center in New York
City. Another option: Reward them
with nonfood items—like a game
of fetch or a nice rubdown.
Follow the 10% Rule

Veterinary nutritionists recommend
that no more than 10 percent of your
pet’s daily calories come from treats,
says Dr. Hohenhaus. For reference,
a 10-pound dog should eat around
400 calories a day, so she should only
be given 40 calories of treats. To help
stay within range, cut treats in half
or put the daily portion in a little
baggie. “This way, you won’t exceed
what’s allowed and everyone in the
family will have a chance to give
treats based on what’s left in the bag,”
says Dr. Hohenhaus.
treats helps Make Healthy Choices

HOW OFTEN
GIVING YOUR PETS
reinforce positive behavior Ideally, opt for treats that are made
SHOULD and establish a human-animal

bond. They love it (cue that cute
of unprocessed ingredients and pref-
erably free of wheat, soy, and artificial
YOU TREAT waggy-tailed dance they do
when they know a treat’s coming).
flavoring. That said, they don’t have
to come from a bag labeled “treats” to
YOUR PET? But just as humans gain weight
from mindless snacking, so can your
function that way. “You can present
an option like carrots or apples as
pet, says Ann Hohenhaus, DVM, treats, too,” says Dr. Block.
Expert-approved ways
to keep your furry friend’s
diet in check.
3 Snacks They’ll Love
BY ARIELLE R. FRANKLIN
1 2 3
Purina ONE True Instinct Cat-Man-Doo Extra Greenies Fresh

Bites with Farm- Large Dried Bonito Flakes Teenie Dog Dental Treats
Raised Chicken Dog Treats ($10; petco.com) ($16; chewy.com)
($12; amazon.com) These paper-thin Dogs love them, and they
Shaina Fishman
At less than 3 calories, you tuna shavings are a cat also help decrease plaque
won’t overindulge your pup. fan favorite. and tartar on their teeth.
80 M AY 20 19 HEA LTH .COM

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©2018 Nationwide. 18CON5733k
THE
SAVANNAH
YOU
HAVEN’T
SEEN
The Today coanchor juggles
marriage, kids, and a nonstop job.
Here’s how she does
it (two words: nap time).
by k at e c oy n e p h o t o g r a p h s by m e i tao
Savannah Guthrie has been hard at before she departs for her second, It’s the least of what Savannah
work for the past six hours—and it’s and most favorite, job: mom to handles on a daily basis. After landing
only 10 a.m. Up before dawn as part daughter Vale, nearly 5, and son the coanchor job at Today at age 40,
of her normal routine, she heads to Charley, 2. It’s a gig that’s been a bit she wed communications consultant
the set of the Today show, where she messier than usual lately. “This week, Michael Feldman at age 42. They
has served as coanchor since 2012. we all had the stomach flu,” she welcomed Vale that same year. It was
Now Savannah, 47, is finally back in groans. “All of us. Four people in the a remarkable second act for a woman
her dressing room, ready to remove same house with the stomach flu who at one point feared she’d primar-
the day’s wardrobe and makeup is not a pretty sight.” ily be married to her career. Then
82 M AY 20 19 H EA LTH .CO M
came Charley; for the first time, the place. And I couldn’t get a diaper Motherhood didn’t happen for you
Savannah is opening up about going on one and the lotion on the other, and until you were in your 40s. What
through in vitro fertilization to have I was thinking, ‘Oh, it’s so crazy,’ ” she do you see as the advantages or dis-
him shortly before she turned 45, recalls. “But then I thought to myself, advantages to that?
and the emotional debate that went ‘What if instead of just seeing this as I think one great thing about being
into the decision. overwhelming and insane, I thought, an older mom is that you are at a
If two kids and a job that involves a This is abundance. I am abundantly different place in your career where,
4 a.m. wake-up call seem like a lot for blessed with this gaggle of crazy kids, in many cases, you have a little
one person to handle, know that running around naked, and trying to more say over your schedule and the
Savannah wouldn’t change a thing wrangle them.’ Ten years ago, I would choices you make. In your 40s, and
(well, maybe just the stomach flu have dreamed of that moment.” Many now my mid- to late 40s, you have the
part). “I was playing with the kids last of Savannah’s dreams have come true. difference in attitude where you
night after bath time, and they were Here, she shares her thoughts on what can figure out what matters and what
rolling around and twisting all over “having it all” really means to her. doesn’t. And guess what? What
matters is your family. Full stop.
Sometimes I feel tired, but I’m tired
because I get up in the middle of the
night for my job and I have two little
kids. So I think to the extent I’m
exhausted, it’s because of that, not
because of my age. Having kids later
in life wasn’t so much a choice—it
was just the way life happened for
me—but when I think about being in
my 30s and what I was doing and
trying to build a career, it would have
been incredibly difficult for me to
have kids back then.
When you were pregnant with your

daughter, you spoke about being
amazed that it had been possible.
What were your feelings when
you learned you were pregnant with
your son, Charley?
I knew it was the winning lottery
ticket to have one child—I was 42
when I had her. So I never dreamed
that I would have two. But with
Charley, I did do IVF. So I would say
Vale was a miracle, and Charley
was a medical miracle. When making
that decision about whether to go
through IVF, my husband and I
talked about it a lot. I didn’t want to
start a process where we spent
all of our present searching after
some future…when our present was
so lovely and beautiful and enough.
But I also knew I would love for
Vale to have a sibling—especially
because we are older, it was important
to me for her to have a sibling, some-
body to do life with.
85
There’s definitely a growing run, but I don’t anymore. I feel like I can stay on the straight and narrow.
misconception that getting pregnant my body can’t hack it. Six months ago, I try to eat dinner around 6:30 p.m.
in your mid-40s is no big deal. I tried to run on the Brooklyn Bridge, or so, and I try not to eat breakfast
Absolutely. My husband and I, we and I was like, “Here I am, running! until after the show at 9 a.m. So I’m
decided, “OK, let’s give it a shot,” you I’m doing it!” The next day, it was cut trying my own little version of inter-
know? But it ended up taking more to: me bent over clutching my back it mittent fasting, but I’m probably not
than one attempt. It took a few. But we hurt so bad. Jenna Bush Hager is my doing it long enough, and I do have
were lucky. I always say, Charley was, neighbor and good friend, and our coffee with cream in the morning, so
(Page 83) Top: Theory; skirt: Sies Marjan; jewelry: Savannah’s own; (page 84) jumpsuit: Rachel Comey; large ring on right hand: Nora Kogan; (page 85) top: Jil Sander; pants: Marella; (opposite page) dress: Rachel Comey
like, the last egg out. He really was. And kids are practically the same age. So a I’m probably not really doing it right.
we’re so blessed. Going through what lot of times we’ll do a playdate, and I should really weigh a lot less than I
we did, it makes you realize that every- she and I will take cardio-dance do, so I must be doing something
thing has to go just right to have a classes together, and that’s fun ’cause wrong. What could it be? Probably
healthy baby. I really feel for so many then it feels like you had fun with everything I do all weekend long. The
women who are struggling and wishing your friend and you exercised. That’s pizza. And I eat dessert. And I drink.
and wondering, “When’s it gonna be a good combo platter. Especially if we Again, these are all great tips for
my turn?” I know. And I understand. can follow it up with cocktails. I want Un-Health magazine.
to exercise because I know it’s good
Given your crazy schedule, how do for my mind and for my body. I’m not How important, or even possible,
you make time for yourself? really berating myself into having is it for you to disconnect from
I don’t know. You tell me! Mom guilt is some perfect figure because, frankly, the news cycle once you’re home?
very real. And I’m the luckiest mom I know it’s unattainable for me. It’s not feasible. But I don’t have cable
there is, because I get home most days news on all day long. And as for my
midday. Which means I can pick up For most women, it’s an phone, I’ll check it, and it’s there, but
my little one from his Montessori day accomplishment to reach that it doesn’t buzz, it makes no sounds,
care, we can have lunch together, sort of self-acceptance. I don’t have any alerts like that, and I
he goes down for a nap, I go down for a It’s a lifelong struggle for me. I’ve try to keep it up on the counter.
nap, we pick up my daughter from never once felt good about how Because especially now, if my kids see
school, and we have the whole after- I looked on the outside. I think all of my phone, they want to play with it.
noon together. My husband’s home us women spend so much time not
early, so we eat dinner together. I put feeling like we measure up. And what Given the headlines in the world
them to bed most nights. But I do feel a waste of energy. I’m not there yet, today, and the often very divisive
guilty if I even go do an exercise class. but that’s my goal. A lot of us have climate that we’re living in, how do
So I actually try to schedule it while that mental dialogue where we look you maintain a sense of well-being
my daughter’s in school and my son is in the mirror and we’re like, “Ugh.” when you are required to be
napping. But that means a shorter And that’s just not healthy. I really immersed in news that can some-
nap for me…and when your job starts think about it with my daughter, times be downright depressing?
at 4 a.m., a nap feels pretty important. because I just don’t want to pass that You definitely put your finger on a big
on to her. It holds us back from joy. issue. I can’t tune it out, and I
Everyone’s day would probably We should be happy and proud of our shouldn’t tune it out, but there’s a lot
improve if we had nap time. bodies, and proud to be 47 years old of difficult news that we cover all the
I feel so much better if I just take and still kickin’! That’s great! time, and I do have to find ways to
a nap. And then I have a big cup of Also, I never looked good in a bikini. detach. There have been stories that
coffee, which is also probably a So I’m not even sad or mourning I have privately cried over, that have
no-no. This should be a column for some past glory. It never existed! broken my heart, that I still think
Un-Health magazine: I have a big cup about to this day. One thing I do is
of coffee at like 2:00; then I feel Are there any dietary rules you I pray. I pray for them, and I turn
great. It gets me through dinner and try to follow? what I can over to God and my faith,
bedtime and all that stuff. I basically avoid carbs, and I try to and that really does help me. And
eat a lot of greens. I’m really good beyond that, I look for those little
Do you feel anxious if you can’t during the week, and then on the pockets of peace, those moments
get in some form of physical exercise weekend I go hog wild. I feel like you where I can ask myself, “Do I need to
in your day? have to let yourself have fun. And to read this right now, or can I catch up
Not really! I’m not one of those people me, food is fun. And I like pizza on on this later?” If I’m not at work, the
who loves to exercise. I used to love to Friday night. But during the week, answer probably is: “It can wait.”
Styling by Shelley
Young for Sarah Laird
& Good Company;
hair by Tommy Buckett
for traceymattingly
.com; makeup by
Campbell Ritchie
using Sisley for Art
Department; manicure
by Roseann Singleton
using Essie for Art
Department; set design
by Tracy Morgan
87
WE NEED TO TALK ABOUT
WEIGHT LIFTING
CA N B A R B E L L W O R K R E A L LY M A K E
A D I F F E R E N C E I N YO U R B O DY ? B E L I E V E I T. O U R P R O S W E I G H
I N O N E V E RY T H I N G YO U N E E D T O K N OW.
BY ROZ A LY N N S. F RA Z I E R
P H O T O G R A P H S B Y H E AT H E R H A Z Z A N
88
Cardio is great—in fact, it’s a
must. But there’s another benefi-
cial component to physical 4
fitness that many women are
ignoring: weight lifting. And MA JOR BENEFITS OF
BARBELL WORK
we’re not just talking about
picking up those little 2-pound
weights and doing a few bicep
curls (though there’s nothing 1. It Improves Your Overall Health
You’ve heard the saying that health is wealth,
wrong with that). Hitting right? Keeping with that, let’s just say weight lift-
the weight room—and more ing is equivalent to winning the lottery. Research
specifically, using a barbell— shows that it slashes your risk of ailments
like stroke and heart disease and drastically
challenges your body in a improves bone and joint health. According to
way nothing else can. “A barbell a 2018 University of Michigan study, people with
stronger muscles are 50 percent more likely to
forces your body into a fixed live longer. And let’s not forget the mental ben-
position, which is biomechani- efits. “Strength training is really powerful for
women,” notes Perkins. “It improves self-worth,
cally beneficial because it creates self-esteem, and confidence, and it builds
stability on the weight load. resilience on a personal and emotional level.”
This, in turn, gives your muscles 2. It Boosts Your Metabolism

more stability to push and pull When you lift heavy weights, your body releases
from, and that helps them human growth hormone and testosterone,
both of which help you develop lean muscle,
stay more engaged,” explains
Holly Perkins, CSCS, a Los
10 0 says L.A.-based celebrity trainer Ashley Borden,
creator of the AB Fit app. And having more lean
muscle will naturally keep your metabolic rate
Angeles–based celebrity trainer The
fired up. “Muscles are much more metabolically
average
and author of Lift to Get Lean. amount of active than fat,” explains Vonda Wright, MD,
an orthopedic surgeon and chief of orthopedic
Lifting heavy becomes even additional
sports medicine at Northside Hospital in Atlanta.
calories
more important as you age. burned by “This means they take more calories to func-
tion, whereas fat doesn’t burn much energy.”
“Women lose muscle mass and women
In other words, when your muscles are built-up,
during the
gain an average of five pounds of 24 hours you are torching more calories whether you
are exercising or just chilling.
fat per decade,” says Michele that
Olson, PhD, CSCS, a senior clini- followed
their 3. It Bulletproofs Your Body
cal professor of sports science strength- A strong body is about more than just scoring
at Huntingdon College in training a chiseled frame. Being weak leaves us suscep-
session. tible to falling and injury. “Lifting heavier
Montgomery, Alabama. “In other SOURCE: weights forces you to use more muscles,
Medicine & Science including your stabilizing and balancing mus-
words, even if your body weight in Sports & Exercise
cles,” explains Olson. Plus, as Dr. Wright notes,
stays the same, if you don’t lift maintaining lean muscle gives us a 20-year
weights to maintain your muscle, advantage over those who don’t. Translation:
An 80-year-old who lifts and maintains muscle
you will lose about five pounds is as strong as a 60-year-old who doesn’t.
of muscle every 10 years and
4. It Challenges You
gain about five pounds of fat,
For women, developing strength and maintain-
which is not good for the heart or ing lean muscle isn’t a cinch. We are naturally
our bones.” Still not sure about more suited to endurance activities, whereas
men, because of their testosterone, are more
entering that weight room? Read suited to strength work. In order to have a holis-
on for more benefits—plus a tic fitness routine, we must do those things that
test our abilities, advises Olson. For women,
few strategies that will turn you that means picking up a barbell. After all, if it
into a lifting pro. doesn’t challenge you, it won’t change you.
5
PICK THE
PROPER WEIGHT
START WITH JUST
BEGINNER MOVES TO TRY
THE BAR—TRAINING
(15 LBS.) OR Start off strong with moves from certified personal
WOMEN’S OLYMPIC trainer Ashleigh Kast, who designed this routine exclusively
(35 LBS.)—AND THEN for Health readers.
BEGIN ADDING
WEIGHT PLATES AS
YOU PROGRESS.
BARBELL SINGLE ARM L ANDMINE

DE ADLIF T L ANDMINE ROW REVERSE LUNGE
Keep
back
flat, not
arched.
COMPLETE
THESE 2 MOVES A
A
BACK-TO-BACK:
REST 60 SECONDS
BETWEEN SETS;
B DO 3 TOTAL SETS.
Don’t
bring the
elbow too
far back.
Knee
should
not pass
toes.
B B
CH ECK O U T Stand facing a loaded or unloaded Place one end of the barbell in a Place one end of the barbell in a
TH E VID EO landmine anchor, which typically can landmine anchor, which typically can
barbell with feet a little wider than
Learn the lifts be found at any gym. (No anchor? be found at any gym. (No anchor?
from Ashleigh
hip-width. Bend knees, hinge at hips,
Kast here! and lower chest down slightly; grab Wedge barbell into a corner.) Load the Wedge barbell into a corner.) Load the
barbell with an overhand grip, placing other end with your appropriate other end with your appropriate
hands shoulder-width apart (A). weight. Stand next to barbell with feet weight. Grab the weighted end of the
Keeping arms straight and core tight, hip-width apart and knees slightly barbell with the right hand (both, if
stand up tall, lifting barbell as you rise; bent; hinge at hips and lower torso you feel more comfortable), holding
push hips forward and squeeze glutes until it is almost parallel to floor. Grab it to chest with elbow bent. Step left
at top of movement (B). Lower barbell the weighted end of the barbell in right foot back, resting on forefoot (A).
back to “A” for a 3-second count. This hand with an overhand grip, allowing Lower left knee down until it almost
is one rep; do 3 sets of 10–12 reps. arm to hang naturally (A). Squeeze touches the ground (B). Press into
back and pull the barbell up to chest right heel to return to standing. This
explosively (B), and then slowly lower is one rep; do 10–12 reps per side.
it back to “A” for a 2-second count. If using one hand, switch hands when
This is one rep; do 10–12 reps per side. moving to opposite leg.
3
COMMON
MISCONCEPTIONS
ABOUT
PUMPING IRON
BARBELL SINGLE SIDE MY TH :

BENCH PRESS BARBELL BUS DRIVER
It’s Easy to Injure Yourself
A
TRUTH : Any sort of physical activity can
lead to injury when not done correctly,
Make sure
wrists, elbows, but it’s no easier to injure yourself weight
and shoulders
are stacked.
lifting than it is in yoga or on a treadmill.
“Injuries are usually due to overdoing one
activity,” says Olson. “And weight lifting
makes your soft tissues and bones
Keep
shoulders stronger, which actually helps to protect
down and
back.
you from getting hurt.” To lessen the chance
of injury, form is key. “That means stack our
joints, keep knees over ankles, shoulders
over elbows, and a flat back,” advises
COMPLETE Dr. Wright. When you first start out, it’s
THESE 2 MOVES
A
BACK-TO-BACK:
a good idea to consult a pro at your gym or
REST 60 SECONDS take a basics class, says Lauren Powers,
BETWEEN SETS; B
DO 3 TOTAL SETS. a fitness coach and co-owner of Total
Fitness Revolution in Mableton, Georgia.
Styling by Yuiko Ikebata; hair by Clay Nielsen using Bumble and Bumble for Art Department; makeup by Tiffany Patton
MY TH :
It Makes You Bulky
TRUTH : Many women steer clear of lifting
using Becca Cosmetics for ba-reps.com; top: Fila; sports bra: Manduka; leggings: Lululemon; shoes: APL
heavy because they assume it’s just for

guys who want to look beefy. News flash:
It’s actually incredibly difficult for women
to develop bulky muscles from lifting.
“Our high levels of estrogen make it easier
for us to store fat, which is why we have
to work very hard with weights to even
B
maintain muscle, let alone build it,” says
Lie faceup on a bench holding a Place one end of the barbell in a Olson. To truly get jacked, you’d have
barbell loaded with your appropriate landmine anchor, which typically can to not only spend tons of time in the weight
weight with arms fully extended be found at any gym. (No anchor? room but engage in a dedicated strength-
and over midline of chest; hands Wedge barbell into a corner.) Load the
building plan as well.
should be wider than shoulder-width other end with your appropriate
apart (A). Allow elbows to bend as weight. Kneel in a lunge position with
you slowly lower barbell straight down left foot forward; grab and raise the MY TH :
to chest for a 3-second count (B). weighted end of the barbell straight Cardio Helps Weight Come off Faster
Push barbell back up to “A.” This is up with both hands (A). In a sweeping
one rep. Do 10–12 reps. arc, while keeping arms straight, TRUTH : If strength training properly, the
rotate barbell and torso to the left, calorie expenditure during your workout
bringing barbell across body to is going to be about equal to a similarly
left hip (B). Reverse motion to “A.”
This is one rep; do 10–12 per side.
timed cardio session. Added to this is the
fact that strength training stimulates your
metabolism, says Perkins. That means
that the EPOC (excess post-exercise oxygen
consumption) after weight lifting will
be greater than cardio, resulting in more
calories burned in a 24-hour period.
Power Salads
These aren’t your average bowls of greens.
Not only are they packed with color and crunch,
but each one also delivers a boost
of protein to keep you strong and satiated.
R E C I P E S BY A DA M H I C K M A N P H O T O G R A P H S BY G R E G D u P R E E
92
Avocado and
Watercress Salad
No two bites in this vibrant meal are
the same, thanks to the mix of creamy
eggs and avocado, crunchy pistachios,
briny olives, and chewy edamame.
Roasted Tofu and

Citrus Artichoke Salad
(Opposite page) It’s no surprise that
tofu brings protein to the party, but
artichokes are also a good source,
boasting one gram of protein per heart.
HE A LTH .CO M M AY 2019 93

Broccoli and Miso
Quinoa Salad
Who knew a vegan salad could be
so protein-rich? You can credit
the quinoa, tempeh, and, yes, even
the broccoli for that. Plus, tempeh
is made from fermented soybeans,
so it boosts gut health.
Steak and Feta Salad
Marinated feta makes this salad
something special. Flavorful flank
steak has a lot more going for
it than just protein. It’s also high
in selenium, zinc, and niacin.
Roasted Carrot
and Chickpea Salad
A tangy yogurt dressing
is hidden beneath this
colorful combination. Bonus:
No need to peel the carrots!
White Bean and
Lentil Tabbouleh
Besides packing a pop of protein
and fiber, one serving of lentils
delivers almost a full day’s
worth of folate, a vitamin that
promotes healthy cell growth.
recipes
ROAS TE D TO F U A N D CITRUS AVOCADO AND

A R TI CH O K E SA L A D temperature to broil (leaving baking sheet WATERCRESS SAL AD
Active Time 30 minutes in oven); broil until mixture is golden brown, Active Time 20 minutes
Total Time 30 minutes 5 to 8 minutes. Remove from oven. Total Time 20 minutes
Serves 4 Serves 4
3. While tofu and artichokes roast, remove
1 (14-oz.) pkg. extra-firm tofu, drained and discard fennel stalks, reserving fronds. 3 Tbsp. extra-virgin olive oil
2 (14-oz.) cans whole artichoke hearts, Chop fronds to measure 2 tablespoons. 2 Tbsp. tarragon or white
drained and halved lengthwise Core and thinly slice fennel bulb lengthwise wine vinegar
6 Tbsp. extra-virgin olive oil, divided to measure ¾ cup. (Reserve remaining 2 tsp. honey
½ tsp. black pepper fronds and bulb for another use.) ½ tsp. kosher salt
½ tsp. kosher salt, divided 4. Slice off top and bottom of grapefruit. 4 cups coarsely chopped
1 small fennel bulb with fronds watercress
Standing it on one end, slice off peel and
1 pink grapefruit white pith. Working over a bowl to catch the 1 cup shelled frozen edamame,
cooked according to package
1 tsp. honey juice, slice segments from the membrane.
directions
1 head radicchio, cut into 4 wedges Set segments aside. Squeeze additional
juice from grapefruit into bowl, if needed, 4 hard-cooked eggs,
and separated into leaves peeled and quartered
to measure 3 tablespoons total.
2 navel oranges, peeled and sliced 2 large ripe avocados, chopped
crosswise into rounds
Food styling by Chelsea Zimmer; prop styling by Christine Keely
5. Add honey and remaining 3 tablespoons ¾ cup grape tomatoes, halved

¼ cup pine nuts, toasted oil and ¼ teaspoon salt to grapefruit juice in
½ cup pitted green olives
¼ cup coarsely chopped fresh chives bowl; whisk until combined. (such as Castelvetrano),
1. Preheat oven to 450°F with rack halved lengthwise
6. Arrange tofu, artichokes, and radicchio
positioned 8 inches from heat source. Cut on a large platter. Top with sliced fennel, ½ cup chopped pistachios
tofu into ¾-inch cubes; pat with paper orange rounds, and grapefruit segments. Whisk together oil, vinegar, honey, and salt in
towels until very dry. Pat artichokes with Drizzle with dressing; sprinkle with fennel a large bowl. Add watercress and edamame;
paper towels until very dry. fronds, pine nuts, and chives. toss to coat. Divide mixture among plates.
2. Arrange tofu and artichokes on a rimmed PER SERVING: 496 Calories, 33g Fat (5g Sat.), Top with egg, avocado, tomatoes, olives, and
baking sheet. Drizzle with 3 tablespoons of 0mg Chol., 6g Fiber, 17g Pro., 35g Carb., 14g Sugar pistachios.
(1g Added Sugar), 984mg Sod., 2mg Iron,
the oil; stir gently to coat. Sprinkle with PER SERVING: 472 Calories, 41g Fat (7g Sat.),
139mg Calcium
pepper and ¼ teaspoon of the salt. Roast in 186mg Chol., 4g Fiber, 15g Pro., 11g Carb., 6g
preheated oven 10 minutes. Increase oven VE GF HP HF Sugar (3g Added Sugar), 739mg Sod., 3mg Iron,
115mg Calcium
V GF HP
R E CI PE K E Y V Vegetarian VE Vegan GF Gluten-Free HP High Protein HF High Fiber
FOOD FOR
A TASTY NEW ORIGINAL SERIES
ALL ABOUT YOUR FAVORITE FOODS
CHECK OUT
FOOD FOR:
AVOCADO LOVERS
FOR AVO-MAZING RECIPES
recipes
BROCCOLI AND MISO 5 oz. baby spinach (about 5 cups)

QUINOA SAL AD 2 cups sliced unpeeled
3. Stir together lime juice, miso, and English cucumber
Active Time 30 minutes
Total Time 45 minutes
3 tablespoons of the oil in a small bowl. 1 cup loosely packed fresh basil
Serves 4 Drizzle over quinoa mixture, tossing to coat. leaves, torn into bite-size pieces
1¼ cups water 4. Heat remaining 2 tablespoons oil in a 1. Whisk together mint, lemon juice,
¾ cup uncooked red quinoa large nonstick skillet over medium-high. Add 4 tablespoons of the oil, and 1 tablespoon
¼ tsp. kosher salt tempeh; cook, stirring often, until starting of the oregano in a small bowl. Pour into a
to crisp, about 5 minutes. Add peanuts and zip-top plastic bag; add feta cubes, and seal
1 cup finely chopped green cabbage
garlic; cook, stirring often, until mixture is bag. Let marinate at room temperature
1 cup thinly sliced watermelon radishes
very crispy, about 4 minutes. Add to quinoa 20 minutes, turning bag occasionally.
4 cups broccoli florets mixture; stir to combine. Remove feta from marinade, and set aside;
3 Tbsp. fresh lime juice reserve marinade in bag.
PER SERVING: 532 Calories, 35g Fat (6g Sat.),
2 Tbsp. miso 0mg Chol., 7g Fiber, 25g Pro., 36g Carb., 5g Sugar
2. Season the steak with the pepper,
5 Tbsp. sesame oil, divided (0g Added Sugar), 588mg Sod., 4mg Iron,
141mg Calcium ½ teaspoon of the salt, and remaining
1 (8-oz.) pkg. tempeh, finely chopped 1 tablespoon oregano. Heat remaining
VE HP HF
½ cup roasted salted peanuts, chopped 2 tablespoons olive oil in a 10-inch cast-iron
2 tsp. finely chopped garlic skillet over medium-high. Add steak to
skillet; cook, undisturbed, about 3 minutes
1. Stir together 1¼ cups water, quinoa, and S TE A K A N D FE TA SA L A D per side for medium doneness. Remove
salt in a saucepan; bring to a boil over high.
Active Time 30 minutes from heat and let rest for 5 minutes before
Cover and reduce heat to medium; simmer
Total Time 30 minutes slicing across the grain.
15 minutes or until liquid is absorbed. Serves 4
Remove from heat, and let stand, covered, 3. Toss together spinach, cucumber, and
2 Tbsp. chopped fresh mint
for 5 minutes. Stir together cabbage, basil in a large bowl with reserved marinade.
radishes, and cooked quinoa in a large bowl. 2 tsp. lemon zest, plus 3 Tbsp. Arrange mixture on a platter; top with feta
fresh juice, divided
and steak. Sprinkle with lemon zest and
2. Bring a large saucepan of water to a boil 6 Tbsp. extra-virgin olive oil, divided remaining ¼ teaspoon salt.
over high. Add broccoli; cook until tender 2 Tbsp. chopped fresh oregano, divided
and bright green, about 5–6 minutes. PER SERVING: 444 Calories, 32g Fat (8g Sat.),
4 oz. feta cheese, cut into ¾-in. cubes 85mg Chol., 3g Fiber, 31g Pro., 6g Carb.,
Immediately transfer broccoli to a bowl filled
with ice water: Plunge broccoli into water, 1 (1-lb.) flank steak 1g Sugar (0g Added Sugar), 725mg Sod., 3mg
Iron, 203mg Calcium
and let stand 5 minutes. Drain broccoli well; ½ tsp. black pepper
GF HP
add to quinoa mixture. ¾ tsp. kosher salt, divided
Want to avoid “hidden sugars”?
Did you know the carbohydrates in a plain bagel provide your body with the same impact of
8 teaspoons of sugar!** It’s because many foods that are loaded with carbohydrates
may cause blood sugar to spike. Learn more about
the “Hidden Sugar Effect” at Atkins.com.
**Based on Glycemic Load. Amounts do not represent sugar content.
¼ cup fresh lemon juice
ROAS TE D CA RROT
(from 1 large lemon)
A N D CH I CK PE A SA L A D
2. Roast carrot mixture in oven until mixture ¾ tsp. kosher salt
Active Time 20 minutes is browned and carrots are tender, about
Total Time 40 minutes ½ tsp. black pepper
20 minutes. Add peas to baking sheet;
Serves 4 2 cups finely chopped fresh
return to oven, and continue roasting for
flat-leaf parsley
2 lb. medium carrots, 5 minutes.
halved lengthwise ¼ cup finely chopped fresh mint
1 (15½-oz.) can no-salt-added
3. Meanwhile, whisk together yogurt, lemon ¼ cup finely chopped red onion
chickpeas, drained and rinsed juice, sugar, 3 tablespoons of the oil, and 1 (15½-oz.) can no-salt-added
remaining ¼ teaspoon salt in a bowl. cannellini beans, drained and rinsed
6 Tbsp. extra-virgin olive oil, divided
¼ tsp. black pepper 4. Spread yogurt mixture over a platter; 1 cup cherry tomatoes, halved
¾ tsp. kosher salt, divided arrange carrot mixture on top. Sprinkle with 1 (7-oz.) jar tuna in oil, drained,
olives, sunflower seeds, and parsley. Drizzle tuna flaked into large pieces
1 cup frozen sweet peas, thawed
with remaining 1 tablespoon oil. 1. Stir together water and lentils in a medium
1 cup plain whole-milk
Greek yogurt PER SERVING: 529 Calories, 32g Fat (5g Sat.), saucepan; bring to a boil over high. Cover
2 Tbsp. fresh lemon juice 8mg Chol., 13g Fiber, 17g Pro., 48g Carb., 17g and reduce heat to medium; simmer until
½ tsp. granulated sugar
Sugar (1g Added Sugar), 765mg Sod., 3mg Iron, lentils are tender, about 20 minutes. Drain
203mg Calcium and set aside.
¼ cup pitted kalamata
VE GF HP HF
olives, chopped 2. Whisk together oil, lemon juice, salt, and
¼ cup roasted sunflower seeds pepper in a large bowl. Stir in parsley, mint,
¼ cup loosely packed flat-leaf WH ITE BE A N A N D and onion to coat. Gently fold in beans,
parsley leaves LE NTI L TA BBO U LE H tomatoes, and lentils. Spoon mixture into a
Active Time 10 minutes serving bowl; top with tuna.
1. Preheat oven to 450°F. Place carrots
Total Time 30 minutes PER SERVING: 483 Calories, 26g Fat (3g Sat.),
and chickpeas on a rimmed baking sheet.
Serves 4 18mg Chol., 11g Fiber, 28g Pro., 39g Carb., 3g
Drizzle with 2 tablespoons of the oil, and
toss to coat. Arrange in an even layer on 2 cups water Sugar (0g Added Sugar), 706mg Sod., 6mg Iron,
99mg Calcium
baking sheet; sprinkle with pepper and ¾ cup dried green lentils, rinsed
½ teaspoon of the salt. 6 Tbsp. extra-virgin olive oil GF HP HF
Try Atkins.
Because these protein-rich Atkins bars, with 4 grams or less net carbs*,
®
may have the effect on your blood sugar of a teaspoon and a half of sugar.**
Of course, the effect on your taste buds is something else entirely!
Choose your bar wisely ™
*Bars displayed Chocolate Peanut Butter (3g Net Carbs) and Blueberry Greek Yogurt (4g Net Carbs) **Based on Glycemic Load. Amounts do not represent sugar content.
advisory board
MEET THE EXPERTS
Here are the doctors, nutritionists, trainers, and other

experts we collaborate with and rely on for the latest information and
inspiration when it comes to health and wellness.
Robin A. Arzón
Vice president of fitness
Mary Jane Minkin, MD
Clinical professor, department
Cynthia Sass, MPH, RD
Health’s contributing nutrition Q& A
programming at Peloton and of Obstetrics, Gynecology editor; registered dietitian, We chatted with Ashley Womble
author of Shut Up and Run and Reproductive Sciences, at board-certified specialist in about mental health, stigma, and strength.
the Yale School of Medicine sports dietetics, and consultant
Stephen Cheuk for professional sports teams
Founder of S10 training, S10 Jeannine Morris
recovery, and House of Matcha Founder of Joyfully-Me.com, Rebecca Scritchfield, RDN have a therapist, and
yoga teacher, and certified Registered dietitian and
Dendy Engelman, MD holistic health teacher exercise physiologist, expert I’m really open with my
Assistant clinical professor on intuitive eating, author husband and friends
of dermatology at the Albert Rachel Needle, PsyD of Body Kindness, and host of about what I’m feeling,
Einstein College of Medicine Licensed psychologist and the Body Kindness podcast
and founding partner at codirector of Modern Sex
even when my anxieties
Medical Dermatology and Therapy Institutes Andrea J. Singer, MD, are a little embarrass-
Cosmetic Surgery FACP, CCD ing. And I run. Aside
Jenny Patinkin Director of bone densitometry from the endorphins, it
Carol Figuers, MS, PT, EdD Beauty expert, makeup artist, at MedStar Georgetown
Professor, Doctor of Physical best-selling author, and University Hospital What’s the No. 1 lets me do some really
Therapy division, at the Duke entrepreneur misconception about deep breathing.
University School of Medicine Amy Stein, DPT, BCB-PMD mental illness?
Gunnar Peterson, NSCA Expert in pelvic-floor
Kirsty Godso CSCS, RSCC*E dysfunction and founder of
People don’t recognize
Nike Master Trainer, founder Beverly Hills–based personal and master practitioner it in themselves. They’ll Any wellness trends
of Made Of whey protein trainer and gym owner, and at Beyond Basics Physical say, “Well, if I still you’re excited about?
isolate, and cofounder of director of strength and Therapy, in New York City When you have
have friends, or if I can
Pyrogirls endurance training for the
Los Angeles Lakers Karina Stewart still get out of bed in anxiety, it’s hard to
Christine C. Greves, MD Cofounder of Kamalya the morning, then I’m meditate—I can’t just
Board-certified ob-gyn at Roshini Rajapaksa, MD Wellness Sanctuary & Holistic OK.” But being able sit there because my
the Orlando Health Health’s contributing medical Spa and master of
Winnie Palmer Hospital for editor; associate professor of acupuncture and Traditional
to do those things mind wanders. So I’m
Women and Babies medicine at the NYU School Chinese Medicine doesn’t mean you’re interested in active ways
of Medicine and cofounder of not struggling. There’s to do it. [The app]
Joe Holder TULA Skincare Mark Townsend Headspace has walking
no minimum amount
Founder of the Ocho System, Celebrity hairstylist
health and wellness Drew Ramsey, MD of pain you should meditations, and when
consultant, and certified Assistant clinical professor Jennifer Wider, MD feel before you reach I’m physically wander-
personal trainer of psychiatry at Columbia Women’s health expert out for help. ing along with my mind,
University, founder of and author of The Savvy
Mark Hyman, MD the Brain Food Clinic, and Woman Patient
I find that really helpful.
Director of the Cleveland author of Eat Complete What drives you as
Clinic Center for Functional Talia Wiesel, PhD an advocate?
Medicine, founder and David Reavy, PT Assistant professor of
My whole thing is about If you had to define
director of the UltraWellness Physical therapist and psychology in clinical
Center, and New York Times founder of React Physical psychiatry at the Icahn School making everyone strength…
best-selling author Therapy, in Chicago of Medicine at Mount Sinai understand that mental To me, it’s the ability to
health is part of your struggle with some-
Debra Jaliman, MD Chelsea Jackson Roberts, Lauren Williams
Board-certified dermatologist E-RYT, PhD Certified personal trainer and
whole health. I love thing, like mental illness,
and assistant clinical Founder of Chelsea Loves fitness instructor, founder of when people have that and keep moving
professor of dermatology at Yoga and Yoga, Literature, Chisel Club, and co-owner aha moment and forward. One of my
the Icahn School of Medicine and Art Camp for Teen Girls, of HealthOut Fitness and favorite quotes is from
realize, “Yeah, everyone
at Mount Sinai in Atlanta Lifestyle, in Vancouver
has mental health Ernest Hemingway:
Jeanette Jenkins Sheryl A. Ross, W. Chris Winter, MD just like everyone has “The world breaks
Celebrity trainer, health and “Dr. Sherry,” MD Neurologist, double-certified dental health.” everyone and afterward
fitness expert, and founder Women’s health expert and sleep specialist, and author
and president of the author of She-ology: The of The Sleep Solution:
many are strong at the
Hollywood Trainer LLC Definitive Guide to Women’s Why Your Sleep Is Broken broken places.”
Intimate Health. Period. and How to Fix It Tell us about your Resilience is really the
Justine Marjan ultimate strength.
Celebrity hairstylist Lynn Saladino, PsyD Ashley Womble, MPH
own mental health
Health’s contributing Head of communications at maintenance plan.
Erin E. McGintee, MD psychology editor; clinical Crisis Text Line and author of Because I struggle with
Allergist/clinical psychologist in New York City Everything Is Going to Be OK depression and anxiety,
immunologist at ENT and
Allergy Associates, LLP Joshua Zeichner, MD
I take medication. I also
Assistant professor
of dermatology at Mount
Sinai hospital
Courtesy of Womble
Health® (ISSN 1059-938X) (May 2019. Volume 33, Number 4) is published monthly except for combined issues January/February and July/August by Health Media
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2019 05 01 - Health

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IT ’S R ARE to see Carol Head, her that she’s too young or

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