Prevention - August 2016 USA

Free! Pullout Coloring Page p.
96
August 2016
ALL-NEW
A D -F R E E !
MAGAZINE
Eat This
Way!
And Never Diet Again
COOL OFF
with fruity
summer
drinks
p. 45
Simple + Healthy
Summer
Meals
10
Minute
Trick for
8 Hours of
Sleep
Natural
Remedies for
* Sun Damage
High
Cholesterol
*
* Cataracts
Varicose
Veins
*
Contents
Sumptuous
Summer Foods
These eight simple recipes
will bring out the sweet,
delicious flavors in your
seasonal produce.
By Khalil Hymore
46
52
This meditative form of yoga

is simple and soothing
and can help you relax
into a sound slumber.
By Paula Derrow
From the labels, you

wouldnt know that a growing number of natural supplements contain potentially
lethal ingredients.
By Kenneth Miller
A Good Nights
Sleep, Naturally
Bad Medicine
CEDRIC ANGELES
34
AUGUST 2016
The Hike of Her Life

Over 2,190 miles from
Georgia to Maine, one
woman reclaimed her
inner guide, p. 80
64
I Have Lung
70
10 Healthy
CancerAnd Ive Foods Youre

Eating
Never Smoked Not
A new set of superstars
A stage 4 diagnosisand
its stigmamade Susan
Warmerdam a fighter.
By Sarah Klein
is pushing kale and

quinoa aside.
By The Editors of Prevention
80
Wild Things
At age 51, Bonnie Karet set
out to hike the Appalachian
Trail. She knew it would be
tough. She didnt know how
much it would change her.
By Steve Friedman
AUGUST 2016 PREVENTION.COM
Contents
26
94
The Edge
Answers
In Every Issue
EAT CLEAN
18 Problem Solved!
28 Humor
Nine ways to minimize

varicose veins, from the
tried and true to the
surprising and new
22 Before You Take It
What you need to know
about Prolia
24 Dr. Weil
Reducing cataract risk
if you have diabetes
26 Dr. Low Dog
An easy way to make
all-natural shampoo
What can you do when

your husband wants to
have sex all the time
with a heart condition?
32 Breathe
A moment of inspiration
just for you
4 Pick the Best Corn
HEALTH NEWS
6 Outsmart Dehydration
SWEAT SMARTER
12 10-Minute Workout
SLIMMING SOLUTIONS
13 Prevent Weight Gain

MEMORY BOOST
15 Draw to Remember
MIND & BODY
17 Antibiotics & the Brain
94 Pets
Dogs and cats get the
same diseases people do.
96 Art Therapy
A double dose of peace
On the Cover: Eat This Way 70, Healthy Summer Meals 34, Get 8 Hours of Sleep 46, Natural Remedies
8, 16, 24, 18, Make Your Own Shampoo 26, Avoid Toxic Supplements 52, Smoothie of the Month 7
Cover credits: Photograph by Con Poulos; food styling by Khalil Hymore; prop styling by Kaitlyn DuRoss
2 PREVENTION.COM AUGUST 2016
FROM LEFT: MITCH MANDEL. JASON VARNEY. NICOLE MLAKAR/OFFSET
Barbara ODair
EDITOR IN CHIEF
CREATIVE DIRECTOR
Courtney Murphy
FITNESS DIRECTOR
Jenna Bergen Southerland

CONTRIBUTING FOOD EDITOR
MANAGING EDITOR
Polly Chevalier
FOOD AND NUTRITION DIRECTOR
Sarah Toland
SENIOR ASSOCIATE EDITOR
Khalil Hymore
Stephanie Eckelkamp
HEALTH WRITER
ASSISTANT EDITOR
Sarah Klein
Amber Brenza
ART
ART DIRECTOR
Nathan Sinclair
ASSOCIATE ART DIRECTOR
Elizabeth Krenos
DESIGNER
PHOTO DIRECTOR
Jessica Kusuma
Anthony LaSala
PHOTO EDITOR
Tori Katherman
ART PRODUCTION COORDINATOR
Cory Treadway
PRODUCTION DIRECTOR
Paul Kramer
DIGITAL PRODUCTION SUPERVISOR
Jennifer Giandomenico
C O P Y/ R E S E A R C H
COPY CHIEF
Leanne Sullivan
RESEARCH DIRECTOR
Diana Erney
COPY EDITOR
Siobhan DeRemer
RESEARCH EDITORS
Devon Rutz, Lindy Speakman
CONTRIBUTORS
Maria Rodale
Chairman and Chief Executive Officer
Paul McGinley
EVP, General Counsel,
Chief Administrative Officer
Beth Buehler
SVP, Digital
Miranda DeSantis
SVP, Human Resources
Michael Lafavore
Editorial Director
Robert Novick
SVP, International,
Business Development and Partnerships
Joyceann Shirer
SVP, Marketing
Renee Appelle
VP, Corporate Sales
Heidi Cho
VP, Digital Content
Gail Gonzales
VP, Publisher, Rodale Books
Chris Freytag, Nelson Pea

PREVENTION.COM
ASSOCIATE DIRECTOR, DIGITAL CONTENT
Amy Beal
ASSISTANT DIGITAL EDITOR
Kasandra Brabaw
DIGITAL PRODUCTION MANAGER
Emily Frey
SENIOR DIGITAL EDITOR
J.I. Rodale
Founder, 19421971
Amanda Kelly
ENGAGEMENT EDITOR
April Rueb
JUNIOR PRODUCERS
Emily Mitchell, Stefan Zdanowicz
We inspire health, healing,

happiness and love in the world.
Starting with you.
P R E V E N T I O N A DV I S O RY B OA R D
Wendy Bazilian, DrPH, RD CONSULTANT Osama Hamdy, MD JOSLIN DIABETES CENTER

Jason Jerry, MD CLEVELAND CLINIC LERNER COLLEGE OF MEDICINE
David L. Katz, MD YALE UNIVERSITY SCHOOL OF MEDICINE Susan M. Love, MD DAVID GEFFEN
SCHOOL OF MEDICINE AT UCLA Jordan Metzl, MD HOSPITAL FOR SPECIAL SURGERY
Mary Jane Minkin, MD YALE UNIVERSITY SCHOOL OF MEDICINE Steven E. Nissen, MD CLEVELAND
CLINIC Jennifer A. Reinhold, PharmD UNIVERSITY OF THE SCIENCES IN PHILADELPHIA
Aviva Romm, MD AMERICAN HERBAL PHARMACOPOEIA Kevin Spelman, PhD MARYLAND UNIVERSITY OF INTEGRATIVE HEALTH Lauren Streicher, MD NORTHWESTERN MEMORIAL HOSPITAL
Andrew Weil, MD ARIZONA CENTER FOR INTEGRATIVE MEDICINE
Wayne L. Westcott, PhD QUINCY COLLEGE Joshua Zeichner, MD MOUNT SINAI HOSPITAL
RODALES
Jeff Tkach
VP, MANAGING DIRECTOR

SENIOR DIRECTOR, CONSUMER AND PARTNERSHIP MARKETING
Debra Protchko
DIRECTOR,
MARKETING
Peter Jurew
DIRECTOR, PUBLIC RELATIONS

AND PARTNERSHIPS
Lauren Paul
S A L E S A N D B U S I N E S S O P E R AT I O N S
VP, RETAIL SALES
Michelle Tauber
DIRECTOR, RETAIL MARKETING AND DIRECT
STORE DELIVERY
Robert Brassell
SALES AND MARKETING COORDINATOR
Lisa Bowers
DIRECTOR, BUSINESS OPERATIONS

AND STRATEGY
Cindy Carter
MAGAZINE PRODUCTION MANAGER
Jennifer Graber
TEST KITCHEN
EXECUTIVE DIRECTOR, RODALE FOOD
Melanie Hansche
TEST KITCHEN SENIOR ASSOCIATE EDITOR
Jennifer Kushnier
TEST KITCHEN MANAGER
Julissa Roberts
TEST KITCHEN ASSOCIATE EDITOR
Amy Fritch
GLOBAL EDITION
AUSTRALIA/EDITOR IN CHIEF
Jacqueline Mooney
CUSTOMER SERVICE
Online: prevention.com/customer-service; e-mail: pvncustserv@rodale.com;
phone: (800) 813-8070; or mail: Prevention Customer Service, PO Box 26299, Lehigh Valley, PA 18002-6299
Rodale Inc., 400 S. 10th St., Emmaus, PA 18098 rodaleinc.com
Get your doctors approval before beginning any exercise or dietary program.
Prevention (ISSN 0032-8006) is published monthly by
Rodale Inc. Vol. 68, No. 8. Office of publication is 400
S. 10th St., Emmaus, PA 18098; (800) 813-8070. Copyright 2016 by Rodale Inc. Periodicals postage paid at
Emmaus, PA, and at additional mailing offices. Send
address changes to Prevention, PO Box 26299, Lehigh
Valley, PA 18002-6299. Postage paid at Gateway, Mississauga, Ontario. Canada Post Publication Mail Agreement
Number 40063752. GST#R122988611. Return undeliverable Canadian addresses to Prevention, 2930 14th Ave.,
Markham, Ontario L3R 5Z8. All rights reserved. Prevention is a registered trademark of Rodale Inc. Subscribers: If
the postal authorities alert us that your magazine is undeliverable, we have no further obligation unless we receive
a corrected address within 18 months. We occasionally
make our subscribers names available to companies
whose products or services may be of interest to them.
You may request that your name be removed from these
promotion lists: Call (800) 813-8070 or go to rodaleinc
.com/privacy-policy. Printed in the USA.
Licensing and reprints: Contact Wyndell Hamilton at
(281) 419-5725 ext. 152 or whamilton@wrightsmedia.com.
HEALTH TIPS & NEWS YOU CAN USE RIGHT NOW
the Edge
Searing corn
quickly on the
grill caramelizes
its sweetness,
adding an
intense flavor.
EAT CLEAN
Still stripping the husks

off corn to see if the ears
are good? No need. Not
only does the habit annoy
sellers, it also exposes
ears to oxygen, which
causes them to lose freshness quickly. Instead,
give ears a squeeze: Fresh
corn should feel rm
and plump, with no bald
spots. You usually dont
have to seek out organic
ears, either: The Environmental Working Group
ranked corn on the cob
second only to avocados
on its 2016 Clean 15 list
of conventional fruits and
veggies with low pesticide
risk. For the tastiest ears,
head to a nearby farmers
market or roadside stand.
Locally grown corn is
usually fresher (read:
more avorful) because
it doesnt have to travel
a long distance from
farm to shelf.
PHOTOGRAPH BY MITCH MANDEL; FOOD STYLING BY KHALIL HYMORE
Pick the
Best Corn
E
dg
e
3 SURPRISING
CAUSES
OF DEHYDRATION
Everyone needs to drink
more water in hot and
humid weather, but
some of us are at greater
risk of dehydration than
others. Here are three
little-known culprits.
3/4
CUP
1 lg
cucumber
1 cup
cantaloupe
1 cup
strawberries
1 lg green
bell pepper
3 cups
romaine
1 cup
watermelon
1 cup
radishes
1 cup broccoli
florets
12 cup cooked
brown rice
12 cup cooked
black beans
1/2
CUP
A low-carb diet
Carbs are stored with fluids
in the body, so slashing
grains can reduce H2O stores.
If you want to drop pounds,
consider eating a variety of
whole foods in moderation.
7 oz container
low-fat Greek
yogurt
2/3
2/3
CUP
CUP
Some Rx drugs
and supplements
Many are diuretics,
reducing water in cells and
increasing bathroom trips.
Worst offenders: blood
pressure meds and supps
like ginger and hawthorn.
High-altitude exposure
Acclimating to higher
elevations contributes to
dehydration because it
forces you to breathe more
heavilyand the harder you
breathe, the more water
vapor you exhale.
1 cup cooked
zucchini
1/4
CUP
25
Percentage drop in
daily produce intake of
recently divorced men,
per a study in Social
Science & Medicine.
Divorced womens diets
stayed the same.
FROM TOP, LEFT TO RIGHT: STOCKDISC. MITCH MANDEL. GOODSHOOT. MITCH MANDEL (2). TODD HUFFMAN. MITCH MANDEL. MATT RAINEY.
GETTY IMAGES. MATT RAINEY. MITCH MANDEL. IMAGE SOURCE
th
e
12 Most Hydrating Foods

To keep fluid levels high, think beyond drinks: 20% of
our daily hydration comes from food. These healthy picks
will add to your fluid intake on steamy days.
SMOOTHIE OF THE MONTH
CLOCKWISE FROM LEFT: PHOTOGRAPH BY MITCH MANDEL; FOOD STYLING BY KHALIL HYMORE. CON POULOS. COURTESY OF NORCAL ORGANIC
SIP THIS TO
FIGHT SUNBURN
hat you eat can actually protect
your skin from sun damage, according to research. Certain foods act
like SPF in different ways: Green
tea contains catechin antioxidants
shown to enhance DNA repair and reduce skin cancer
risk, while carrots and mangoes pack beta-carotene and
vitamin C, which may prevent UV-induced damage.
Chia seeds have omega-3s to help keep skin moisturized,
preventing dryness that comes with sun exposure. Our
Sun Shake combines all these ingredients in one delicious
pre-beach treat. Sip before heading out, but remember to
still apply plenty of SPF.
SUN SHAKE
Blend 1 cup frozen
mango; 1/2 cup full-fat
coconut milk; 1/2 cup chilled
green tea; 1 Tbsp organic
protein powder; 1 Tbsp chia
seeds; 1 tsp ground ginger;
2 carrots, peeled and
chopped; and a handful of ice.
WRITE TO
US!
We want to hear
from you. Tell
us what you
think about our
new, ad-free
Prevention or
specific stories
inside. Send us
your thoughts by
e-mail at letters
@prevention.com.
What We
Love Now
Finding an organic,
grass-fed protein
powder thats
not full of added
sugars was difficultuntil now.
Source Organic
Whey Protein
($32; shop
.prevention.com)
meets all those
criteria with no
chalky taste.
Mash a few, strain, and

apply pulp to face for
20 minutes, then rinse.
YOU ASKED
2.
Exfoliate and
even tone with
baking soda:
Mix 2 Tbsp water with
1 Tbsp baking soda;
massage onto face.
How can I get

rid of blotchy
summer skin?
ANSWER: Heat, humidity,

and inconsistent SPF use can
make anyones complexion look
patchy right now. These tips will
reduce redness and keep skin
glowing all summer long.
NATURAL LAUNDRY DETERGENTS

THAT REALLY WORK
Most conventional cleaners are full of chemicals that
can be bad for you and the planet. But do all-natural
detergents get clothes clean? We tested lots of nontoxic suds and found these to be the most effective.
3.
Prevent spots with
an antioxidant
sunscreen, like
Suntegrity Natural
Face Sunscreen
SPF 30 ($45;
shop.prevention.com).
1. Planet 2X
Ultra Laundry
Detergent, Free
& Clear ($13 for 50
oz; planetinc.com).
berpowerful and
100% biodegradable.
CLOCKWISE FROM TOP LEFT: DIMITRI OTIS/GETTY IMAGES. GETTY IMAGES. THOMAS MACDONALD. MITCH MANDEL.
COURTESY OF PLANET INC.
1.
Brighten skin
with a
strawberry mask:
e
th
FROM TOP, LEFT TO RIGHT: CANS: BUTSAYA/GETTY IMAGES. LABELS: COURTESY OF THE FDA (2). COURTESY OF
SEVENTH GENERATION. COURTESY OF SUN & EARTH
Finding Healthy Food

Is About to Get Easier
Identifying sneaky sugars and deceptive servings wont
require detective skills for much longer. The FDA has
overhauled its Nutrition Facts label to emphasize what
matters most for health and weight maintenance in
packaged foodsmainly calories, serving size, and added sugars. Manufacturers have until July 2018 to adapt,
but heres a sneak peek: 1. Servings per container is
larger. 2. Calories appear in bigger type. 3. Added sugars gives gram totals of added sweeteners. 4. Amounts
of hard-to-get vitamin D and potassium are listed.
BEFORE
AFTER
1
2
3
4
2. Seventh
Generation
Natural Laundry
Powder ($13 for
50 oz; seventh
generation.com). Kept
colors superbright.
3. Sun & Earth

Natural Laundry
Detergent, Light
Citrus ($9 for 50 oz;
sunandearth.com).
Affordable and even
got out grass stains.
3
7
e
dg
E
NUTRITION NEWS
Percentage
increase in activity
of natural killer cells
(the backbone of the
immune system) after
women spent a few
hours walking in the
woods, according to a
Japanese study. Plus,
the boost lasted for
over a week. Two easy
ways to reap the benets of forest bathing:
1. Take your lunch to a
woodsy park instead of eating it inside a stuffy office.
2. No forest nearby? Diffuse tree essential oils like
cypress or pine, which may
have a similar effect.
DOES IT WORK?
ACTIVATED CHARCOAL
TOOTHPASTE
lack toothpaste for whiter teeth may
sound like a contradiction. But more
companies are making whitening pastes
with activated charcoal, a natural substance traditionally used as a detoxier.
These pastes dont contain controversial ingredients
like triclosan that some conventional whiteners do,
and dentists say they can brighten your smile a
shade or two by attracting and removing plaque and
surface stains. But these claims are nearly all anecdotal, and as with any product, you shouldnt expect
magic overnight. Still, one of our editors tried Tooth
Brights ($30; shop.prevention.com) and said her
teeth looked whiter and felt remarkably clean.
66
THE ONEMINUTE TRICK

THAT PREVENTS
BLISTERS
Breaking in new walking
shoes? Invest in some
paper surgical tape.
A study in the Clinical
Journal of Sports
Medicine found that
applying the tape to
blister-prone areas on
your feet could reduce
your risk of painful
pustules by 40%. The
tape is cheapa roll
costs $2 to $4 at drugstoresmaking it a less
expensive (and easier) fix
than using blister pads,
cushions, friction-reducing
sticks, or any combo
thereof. To try it, cover
commonly irritated areas
with one or two strips of
tape, making strips long
enough for the sides to
overlap.
Percentage of Americans
who think theyre in excellent
or very good health, according
to a National Center for Health
Statistics report
FROM TOP: MATT RAINEY. DESIGN56/GETTY IMAGES
Marvelous Tooth Cares Tooth Brights uses

activated charcoal to whiten teeth.
e
th
e
dg
E
YOUR BODY ON
the Ocean
Few things are more relaxing than a dose of sun, sand, and
sea airand theres plenty of research to prove it. Heres
how a day at the beach soothes your body and mind.
LUNGS
Salty air has been
shown to reduce
lung inflammation,
helping relieve
asthma symptoms.
Many patients with
lung diseases have
also reported less
coughing and sinus
pressure when exposed to sea air.
CHUCK FISHMAN/GETTY IMAGES
SKIN
Sea salt helps
restore skins
protective barrier,
which seals in
hydration longer,
keeping skin
smoother and
softer.
BRAIN
A view of the ocean
lowers stress, according to researchers who found that
the more blue
space you see, the
calmer you feel.
HEART
If the water is a little
chilly, take a dip
anyway. Plunging
into cold ocean
water improves
circulation.
JOINTS
Swimming in the
sea can ease the
pain of conditions
such as rheumatoid
arthritis, possibly
due in part to the
inflammationtaming effects of
soaking in
salt water.
The 10-Minute Workout

That Boosts Health
Including just 1 minute of intense exercise in a
10-minute workout may lower heart disease
and diabetes risk just as much as a slower
50-minute slog, says a study in PLOS ONE.
Earlier research also points to heart and
weight benefits of high-intensity exercise.
How to make your 10 minutes count:
2 min
20 sec
2 min
20 sec
2 min
20 sec
3 min
TURN
SUMMER FUN
INTO FAT LOSS
Yes, you can get in a workout while
having fun in the sun, as plenty of
classic summer activities burn big
calories. Heres how many you can
torch in 30 minutes* if you:
Walk, jog, or bike at a comfortable

pace to warm up.
Walk, jog, or bike as fast as you can.
136
Take a leisurely
bike ride
or
Plant flowers
119
Wash
your car
102
Pick berries at
a local orchard
or
Go mini golfing

pace to recover.
pace to recover.
pace to cool down.
95
85
Play in the
sprinkler
Build a
sand castle
CALORIES
BURNED
*Based on a
150-pound woman
CLOCKWISE FROM LEFT: LUMINA/STOCKSY. BIKE ICON COURTESY OF THENOUNPROJECT.COM. CAR ICON BY RFLOR OF THENOUNPROJECT.COM.
BERRIES AND SPRINKLER ICONS BY JESSICA KUSUMA. CASTLE ICON BY SERGEY DEMUSHKIN OF THENOUNPROJECT.COM
SWEAT SMARTER
e
th
e
dg
E
SLIMMING SOLUTIONS
7 Easy, Everyday
Ways to Prevent
Weight Gain
You dont have to diet or spend hours in the gym to
maintain your weight. Research shows that people
who cut 100 calories and took an extra 2,000 steps
per day successfully kept weight off. Start trimming
your daily calories with these simple food swaps.
3 slices deli turkey
instead of 3 slices deli roast beef

Save 22 CALORIES
3 cups air-popped popcorn

instead of 1 cup pretzels
Save 22 CALORIES
1 slice thin-crust pizza
instead of 1 slice thick-crust pizza

Save 50 CALORIES
1 whole wheat pita
instead of 2 slices whole wheat bread

Save 52 CALORIES
1 Tbsp hummus
instead of 1 Tbsp mayo

Save 69 CALORIES
2 Tbsp Italian dressing
BRUCE PETERSON/OFFSET
instead of 2 Tbsp French dressing

Save 75 CALORIES
Try a
frozen fruit bar
instead of
12 cup frozen
yogurt and
save
50 calories.
Source: JAMA Internal Medicine
E
dg
e
15-Minute All-Organic Meal

under $15
Summer Chicken & Veggie Tacos
SERVES 4
1 can (15 oz)
black beans,
rinsed and drained
1 lb chicken thighs,
cooked and shredded
1 c shredded
cabbage
+
$2.39
$5.99
$0.33
Juice of
1 lime
+
$2.24
$1.00
1 sm bell pepper,
thinly sliced
+
$0.64
8 corn tortillas
(6" diameter)
red onion,
diced
=
$0.87
NUTRITION (per 2 tacos) 332 cal, 27 g pro, 43 g carb, 9 g fiber,

3 g sugars, 8 g fat, 2 g sat fat, 260 mg sodium
Total: $13.46
FROM TOP, LEFT TO RIGHT: SVETLANAK/GETTY IMAGES. CODY RASMUSSEN/GETTY IMAGES. HAPPYFOTO/GETTY IMAGES. MITCH MANDEL.
JUANMONINO/GETTY IMAGES. JOHN HAMEL. TODD HUFFMAN. PHOTOGRAPH BY MITCH MANDEL; FOOD STYLING BY KHALIL HYMORE
th
e
EAT CLEAN
HEALTH NEWS
A REASON TO TAKE THE STAIRS
FROM TOP: COMSTOCK. MINT IMAGES/GALLERY STOCK. MITCH MANDEL. ILLUSTRATION BY JESSICA KUSUMA
Tackling a flight may make you younger. A recent study in Neurobiology of Aging
found that for every flight of stairs that people climbed daily, their brains appeared
0.58 years younger than their chronological age. Even people who managed only one
or two flights reaped benefits. While any kind of physical activity can help stave off
the brain shrinkage that causes age-related cognitive decline, researchers say that
stair climbing may be particularly effective because its something we tend to do
every day (as opposed to formal workouts, which are easy to skip).
MEMORY BOOST
DRAW TO REMEMBER
To retain more info, channel your inner artist. New research in
the Quarterly Journal of Experimental Psychology says drawing
pics of what you need to remember is nearly twice as effective as
writing it down. Try sketching a to-do or grocery list. And dont
worry: The act of drawing matters more than artistic accuracy.
15
FOOD TO FIX IT
Just call it the king of

cruciferous veggies:
Broccoli, the great
healthy green, has now
been shown to lower
LDL (bad) cholesterol and boost the
HDL (good) type
in rabbits fed a
high-cholesterol
diet. Researchers
credit the effects
of sulforaphane,
a compound of
which broccoli
is the top dietary
source. The ndings
add to others suggesting that people can
prevent cholesterolinduced atherosclerosis
(plaque buildup linked
to higher risk of heart
disease) by eating more
sulforaphane-rich foods.
Since cooking destroys

the compound in broccoli
that cuts bad cholesterol,
eat it raw: Add the crunchy
florets to salads, mix with
mayo and nuts for
a cold dish, or use
as crudits.
APOLOGIZE TO HELP YOUR HEALTH

Ruminating over unresolved conflict after an argument
can raise the risk of heart disease, ulcers, and muscle pain.
Apologizing helps mitigate those effects, experts say
as long as you really mean it. Follow these six steps
to a sincere Im sorry.
SANDRA ROESCH/OFFSET
PROTECT
YOUR HEART
WITH
BROCCOLI
THE RAW
DEAL
Express
regret for what
happened.
e
th
e
dg
E
YOUR BEST MOVE
Reboot the Glutes
MIND+BODY
FROM LEFT: ARTHUR MOUNT. ADVENTTR/GETTY IMAGES
COULD
ANTIBIOTICS
HURT MEMORY?
CHAIR SQUAT
ven if you exercise often, you may

still have weak glutes. Hours of chair
time drain power from the muscles
in your butt, upping your risk of pain
and injury. You can turn that seat
into a benet, though, with this easy strengthening
move from personal trainer Maria Faires. To do it:
Stand in front of chair with feet hip-width apart. Sit
back and down, knees over toes. Tap chair with butt.
Return to start by pushing weight through heels.
Do 2 sets of 12 reps 2 or 3 times a week.
E
2
Explain
Acknowledge
exactly what
your
went wrong. responsibility.
You probably know that

antibiotics can kill good
bacteria in the gut, but a
new animal study in Cell
Reports suggests they may
also inhibit the growth of
new cells in the part of
the brain associated with
memory. Researchers believe antibiotics prevent this
growth by lowering levels
of a type of white blood cell
thought to connect the gut,
brain, and immune system.
If you absolutely need to
take an antibiotic, protect
yourself by pairing it with a
probiotic supplement, which
may help counteract antibiotics effect on brain cells,
according to the research.
Say youre
sorry.
Offer
solutions.
Ask for
forgiveness.
Source: Negotiation and Conflict Management Research
Problem Solved!
Varicose Veins
BY RICHARD LALIBERTE
ulging, twisted varicose

veins are particularly
common in women.
They tend to appear during
menopausetypically on the
legswhen hormonal changes
relax vein walls. Aging also
plays a role, as the valves that
regulate blood ow in veins
weaken. The result: Instead of
traveling to your heart, some
of your blood ows back into
your veins and collects there,
causing tiny spider veins and

larger, lumpier varicose ones.
Varicose veins are often
just a cosmetic issue, but they
can be painful. Theyre also
linked to venous insufciency,
a circulation problem that
occurs in larger, deeper veins
and may indicate a potentially dangerous blood clot. To
improve the appearance of
veins and protect your health,
consider these strategies.
50%
Proportion
of people age
50 and older
who have
varicose veins
ANSWERS
Tried-and-True Treatments
Time-tested remedies that experts endorse
1 Sclerotherapy
This outpatient procedure eliminates spider and varicose veins via

an injection of a foam or salt solution called a sclerosant. The solution
scars, seals, and collapses the veins, rerouting blood through healthier
vessels. Veins fade in a few weeks as theyre reabsorbed into surrounding
tissue. The injections can be painful, and you may need more than one
treatment to fully close off the veins, but side effects such as bruising
and swelling are typically mild and short-lived.
2 Compression stockings
ILLUSTRATIONS BY RAQUEL APARICIO
Youre likely familiar with these tight, high stockings, which

put pressure on legs to prevent blood from pooling in the
veins. Theyre not a cosmetic x, but they can relieve swelling and aching. I wear them, and they really do ease pain,
says Dawn M. Salvatore, a clinical assistant professor and
associate program director of the fellowship in
vascular surgery at Thomas Jefferson Universitys
Sidney Kimmel Medical College. For best results,
wear stockings daily, wash them after each use,
and replace every 6 months.
3 Endovenous thermal ablation
While it can be used for cosmetic purposes, endovenous thermal ablation

is usually recommended for painful varicose veins. A doctor threads a thin
catheter into the vein to cauterize and seal it using radio-frequency or laser
energy. This minimally invasive procedure is often performed on a vessel
deep in the thigh called the great saphenous vein, which, when it becomes
varicose, can cause blood backup and bulging in smaller veins. Ablation
collapses the saphenous vein, and any varicose veins feeding into it also
shrink and disappear, Salvatore says. Treatment takes about an hour, but
you need to wait 6 to 8 weeks to see the full effects. Its considered safe but
in rare cases can cause nerve damage or blood clots.
19
ANSWERS
Surprising Solutions
Natural and unconventional approaches
Exercise
Physical activity is important for anyone with varicose veins because it
stimulates blood ow. Just about any form of exercise will do the trick, but
swimming is particularly benecial. The contraction of your leg muscles
and the pressure of the water help move blood through veins, says Jon
Matsumura, professor and chair of the division of vascular surgery at the
University of WisconsinMadison School of Medicine and Public Health.
You should also avoid sitting or standing for long periods of timeboth
may worsen varicose veins by allowing blood to pool in your legs.
2 Bioflavonoids
Studies of these nutritional compoundswhich include a group of antioxidants called oligomeric proanthocyanidinsshow they beat a placebo
at reducing the swelling, aching, and pain associated with varicose veins
and venous insufciency. If swelling is one of your main concerns, consider wearing compression stockings and taking 500 mg of the bioavonoid rutin a day: A recent study found that doing both relieved
swelling from venous insufciency better than stockings alone.
Horse chestnut
This herb contains a compound called aescin, which has
been shown to reduce inammation and leakage, possibly
by strengthening blood vessel walls. Several clinical trials
have found that horse chestnut extract also relieves
symptoms of chronic venous insufciency such as leg
pain, heaviness, and swelling. But in general, the supplement is best for those with small varicose veins, says
Thomas Wakeeld, director of the Samuel and Jean
Frankel Cardiovascular Center at the University
of Michigan. You should get your doctors OK
before taking it, as it may worsen conditions
such as liver or kidney disease.
Whats Next?
New and noteworthy options
1 VenaSeal
This recently approved, minimally invasive

injectable therapy is the only method of
closing varicose veins that doesnt involve heat
or sclerosants. Instead, during an outpatient
procedure, your doctor injects an adhesive
Its a bit like superglue, Matsumura says
into veins and seals them by applying pressure.
Advantages of VenaSeal include minimal bruising,
low risk of nerve damage, and little to no discomfort. The
technology is so new, however, that its not yet covered by
insuranceeven if your varicose veins are a medical issue.
MOCA
TIPP
A procedure called mechanochemical ablation eliminates varicose veins

via a special infusion catheter that simultaneously agitates the veins
lining with a rotating wire tip and injects a liquid sclerosant to seal the
vessel. Like endovenous thermal ablation, MOCA is exceptionally effective when used to treat the great saphenous vein; it can also be used
without anesthesia and with a lower risk of nerve injury than endovenous thermal ablation. And because the incision is tiny, youll likely
experience less pain or soreness than with other varicose vein therapies.
Unlike treatments that collapse unsightly veins, transilluminated powered

phlebectomy allows doctors to remove them completely without harming
circulation. A surgeon inserts a small tube with a ber-optic light into one
incision near the vein to illuminate the vessel, then extracts it with a special surgical tool placed in a separate incision. TIPP is particularly good
for removing large clusters of varicose veins, Wakeeld says. The procedure isnt widely available yet, however, and the cost can be prohibitive
though insurance may cover it if its done for medical reasons.
21
ANSWERS
Women
with
osteoporosis
after
menopause
have more
medication
options than
ever. How
does the
latest
innovation
rate?
INJECTIO
NS
VS. ORAL
M
An injectio EDS
n every
6 months
may be m
ore
convenien
t fo
patients th r many
an a daily
pill, leadin
g to highe
r
compliance
.
Before You Take It

Prolia
twice-yearly injection may seem like a surprising way

to protect your bones. But denosumab, sold as Prolia,
is one of the best options doctors have for treating
osteoporosis in postmenopausal women. Studies comparing
denosumab with bisphosphonates like alendronate (Fosamax),
MITCH MANDEL
BY SARAH KLEIN
oral and IV medications commonly used to treat osteoporosis, show slightly bigger improvements in bone
density for denosumab, says Andrea J. Singer, clinical
director of the National Osteoporosis Foundation. Researchers still dont know whether this bump in bone
density translates to fewer fractures, but the drug looks
promising for the 16% of postmenopausal women who
have osteoporosis of the hip, spine, or forearm.
How it works
Administered by a doctor as a shot under the skin
every 6 months, denosumab helps stop the growth of
cells called osteoclasts, which break down bone and are
more active after menopause, says Panagiota Andreopoulou, an endocrinologist at the Hospital for Special
Surgery in New York City. Fewer mature osteoclasts
means less bone is broken down, improving density.
The concerns
Some insurance companies wont cover denosumab
unless you try bisphosphonates rst. Without coverage,
you could pay $1,500 to $1,800 per injection, which
amounts to $250 to $300 a month, compared with
$40 to $60 a month for generic oral meds.
Potential side effects include joint and back pain,
common with many osteoporosis meds. Although
extremely rare, thighbone fractures and bone loss in
the jaw have also been linked to denosumab, but Singer
says the threat of an osteoporosis-related fracture is
far greater. And some women developed rashes or skin
infections in early denosumab trials, so the drug may
not be right for someone with an active skin disease.
Before you take it

Consider your own fracture risk. Denosumab is typically prescribed for high-risk women, those who already
had a fracture or have very low bone density.
If you take it, your doctor will regularly reevaluate
your bone density to decide whether you should continue treatment, Singer says, because once you stop,
you will gradually lose your gains in density.
WHAT ELSE
WORKS?
TERIPARATIDE
Sold under the brand
name Forteo, this is the
only osteoporosis drug
that builds bone rather
than just preventing
bone loss. Early results
from animal studies
showing it could increase
the risk of bone cancer
have not been replicated
in humans, but the daily
self-injection can
cost as much as
$2,400 a month.
EXERCISE
Weight-bearing,
muscle-building exercises like hiking and
strength training can
help grow new bone
tissue, leading to small
but meaningful bone
density improvements
in postmenopausal
women and reducing
their risk of fractures.
Aim for two strengthening sessions a week
in addition to 20 to 30
minutes of cardio a day.
ESTROGEN
Because of the fears
surrounding hormone
therapy, fewer women
take estrogen today,
but it can help prevent
postmenopausal osteoporosis. Talk with your
doctor about your individual risks and benefits
when considering HT.
23
ANSWERS
Dr. Weil
How can I reduce my risk?

HIS IS a concern that every
person with
diabetes should
have, so youre
wise to start thinking about
preventive measures now.
Although anyone can develop
cataractswhich occur when
the normally clear lens of the
eye becomes cloudy and blurs
visionpeople with diabetes
are 60% more likely to get
them than those who dont
have diabetes. For most
people, cataracts are the result of age-related changes to
the eye and decades of exposure to sunlight: Both cause
proteins in the lens to become
oxidized and clump together. We know that diabetes
accelerates aging; it may also
T
Andrew Weil,
MD, is founder
and director of the
Arizona Center
for Integrative
Medicine.
cause additional changes to

the lens that may contribute
to cataract formation, such as
swelling brought on by high
blood sugar levels.
The good news is that this
swelling can be avoided by
keeping your blood sugar
levels low. You should also
talk with your doctor about
any medications youre taking
that may raise your risk of
cataracts, such as steroids for
asthma or statins to lower
cholesterol. Beyond that, the
two best ways for everyone
to prevent cataracts and
other eye diseases are to wear
EAT FOR
EYE HEALTH
Three top sources of

the eye-protecting
antioxidants lutein
and zeaxanthin
ILLUSTRATION BY ARTHUR MOUNT
I have diabetes, and

Im worried about
getting cataracts.
CLOCKWISE FROM TOP: FLOORTJE/GETTY IMAGES. PHOTODISC. LUCAS ZAREBINSKI. JESSICA PETERSON/GETTY IMAGES
is found in corn, honeydew melon,

UV-protective sunglasses when outdoors and to consume a wide variety of oranges, and orange bell peppers.
An anti-inammatory diet that inantioxidant-rich fruits and vegetables.
Eating these foods replenishes the lev- cludes these foods as well as essential
els of antioxidants in the liquid around fatty acids from cold-water sh like
salmon and sardines and spices like
the lens of the eye (called the aqueous
turmeric and ginger can also help
humor), which helps nourish the lens,
protect your eyes.
as well as absorb and
Research on antioxdetoxify any potentially
idant supplements has
damaging substances.
One way to guard against
One recent study reveals cataracts: Wear sunglasses had inconsistent results,
but I recommend taking
that getting enough
that filter out both UVA
a multivitamin that
vitamin Cone of the
and UVB rays.
contains vitamin C,
antioxidants present
vitamin E in the
in eye uidmay
form of mixed
delay the onset
tocopherols and
of cataracts
tocotrienols,
and slow their
mixed carotprogression.
enoids (includThere is also
ing lutein,
solid evidence
zeaxanthin, and
that the antibeta-carotene), and
oxidant lutein
B-complex vitamins.
a major component of
Cataracts tend to grow
yellow and orange produce
slowly, causing subtle changes in vision
like carrots, corn, mangoes, squash,
at rst and worsening over time. Takand sweet potatoes and dark, leafy
ing action to prevent cataract formagreens such as bok choy, collards, and
tion, whether you have diabetes or not,
kalehelps protect against cataracts.
should begin early in life and continue
Zeaxanthin, another antioxidant
throughout adulthood.
important for optimal eye health,
COVER UP
Egg yolks
Back in fashion,
yolks have more
of both antioxidants than any
other food.
Kale
Leafy greens
often contain both
antioxidants but
are significantly
richer in lutein.
Orange bell
peppers
The sweet veggie
has the highest
zeaxanthin
content of all.
25
ANSWERS
Dr. Low Dog
M
Tieraona Low Dog,
MD, is a physician,
educator, author,
and internationally
recognized expert in
the fields of integrative medicine and
womens health.
ORE AND
more people
are getting
back to
basics with
their hair care products,
and for good reason: Many
conventional brands are
full of harmful ingredients.
When interacting with water,
commonly used preservatives
like DMDM hydantoin, imidazolidinyl urea, diazolidinyl
urea, and quaternium-15 can
release formaldehyde, which
is associated with certain
types of cancer. BHA, an
additive that keeps the oils in
shampoo from going rancid,
can cause allergic reactions
and can also disrupt your
endocrine system, which
might in turn raise your risk
of cancer.
But its easy to sidestep
these risks by making your
own shampoo at home for a
fraction of the store-bought
cost. Ive been using my herbal

shampoo recipe (at right) for
years; I love the way it leaves
my hair clean without any
gunky buildup. The main
ingredient is pure castile soap,
a gentle, vegetable-based
cleanser thats affordable and
safe for regular use. Vegetable
glycerin, a wonderful moisturizer, makes the shampoo
a bit thicker and easier to
apply. I also include herbal
tea, which people have been
using to cleanse their hair
for millennia. Tea made with
chamomile owers will give a
golden shine to blonde hair,
while tea made with rosemary nourishes the scalp and
provides lowlights to brown
or black hair.
You can nd all the ingredients for this recipe at a
certied organic herbal retailer, such as Mountain Rose
Herbs. Make a new batch
every 10 to 14 days.
PHOTOGRAPH BY JASON VARNEY; PROP STYLING BY PAOLA ANDREA. ILLUSTRATION BY ARTHUR MOUNT
Whats an easy way to

make all-natural shampoo?
SIMPLE
HERBAL
SHAMPOO
Steep 1/4 cup

chamomile flowers
(if you have light
hair) or rosemary
leaves (if you have
dark hair) in 1/2 cup
of hot water for
15 minutes. Strain
and pour the tea into
a squeeze bottle.
Add 1 Tbsp vegetable
glycerin and 1/2 cup
liquid castile soap.
Shake well. Allow
shampoo to thicken
8 to 10 hours.
27
Killer Sex
What can you do when
your husband wants
to do it all the time . . .
with a heart condition?
BY JUDITH NEWMAN
John is
using sex
with me
as a
barometer
of his
health.
Y HUSBAND and I
are lying on top of
the covers, glowing with the intensity of the
moment, our bodies entwined
in a state of bliss.
Oh, waitno, my mistake.
That was some other decade.
Today, John and I are postcoitally squinting at his watch
as he holds his ngers over
his wrist to measure his pulse.
Eighty-two, he says triumphantly. Not bad at all. He
then struggles to his feet (bad
knees) and into his briefs.
And theres still enough
blood ow, he adds, perhaps

unnecessarily.
John is very pleased, and
Im pleased for him, though I
stop myself from saying whats
really on my mind: Happy to
be your medical diagnostic
device! I dont want to spoil
the moment.
My husband has aortic stenosis, a narrowing of the aortic
valve opening, which means
blood ow from his hearts left
ventricle to his aorta is restricted. Its very common and very
serious, though xable. The
problem, in a sense, is that he
hasnt had a problem. Over the
past 5 years, the blockage has
gone from mild to moderate to
severe, and now, within the past
few weeks, to critical. Still, hes
had no shortness of breath or
chest pains. And as far as blood
ow goes, well, its a little mysterious. Other parts of his body
have trouble, yet somehow his
penis is writing checks the rest
of him cant cash.
Having surgery, while
inevitable, is a balance between risks and rewards, and
surgeons like to nd that sweet
spot between Hes critical
and Oh my God, hes gone.
Symptoms are actually useful:
Those with aortic stenosis who
dont show symptoms often
dont know they have a problem and simply keel over.
ILLUSTRATIONS BY R. KIKUO JOHNSON
HUMOR
A former gym rat who had to stop

working out because of arthritic knees,
John now uses sex as a barometer of
his health. But I do not want to have
sex. Or, rather, I do not want to have sex
during this precarious time. Two words:
Nelson Rockefeller. Remember how he
supposedly died? Maybe you do, maybe
you dont, but in some circles, he might
be better remembered for his death,
which occurred while being active
with his rumored mistress, than what
he did in life, which included being

vice president of the United States and
governor of New York.
Sure, people say, What a great
way to go! Maybe for him. But think
about the woman. Is that the visual
you would want to carry around for the
rest of your life? After the shock of his
death, I bet her friends were saying,
Well, you were so good that And
shed laugh, then replay the scene to
herself again and again: the last time
HUMOR
anyone would see one of

the most powerful political
gures and philanthropists of
that era. No, thank you.
My politeness often gets
me in trouble. The words I
should have spoken to John
in the past few months are:
No way. You are freaking me
out, you old goat. Instead, I
think I said, Darling, maybe
we should wait a bit until
after your surgery? Naturally,
John insisted that I allay my
fears by running the idea past
his cardiologist. I made the
mistake of asking her over
the phone, because if wed all
been seated in the same room,
she could have seen my wild
head-shaking and pantomime
of Nooo behind Johns back.
Instead, she said, Sure, it
should be OK, as long as you
do all the work.
So now: (a) A doctor I
respect was chortling to herself
about those adorable horny old
people, and (b) I had to put my
fears aside and have sex with
a man who has a serious heart
problem. And listen, isnt it
wonderful that at 82 and in
the midst of all this he still
wants to! she added brightly.
I wanted to tell her, but did
not, that he has been lying
about his age to me and
everyone else for our entire
marriage, and I just found out
that hes actually 84. But that

would make it extra wonderful, so I kept my mouth shut.
When in a moment of
exasperation I mentioned
Nelson Rockefeller to John,
he remained undeterred. But
you see, he died with his shoes
on, John said. I stared at him
blankly. He was in a hurry,
John continued, as if this
should immediately clear up all
confusion. It was the rushing
that killed him, not the sex.
While we anticipate the
surgery that should happen
within the next few weeks,
John continues his bedroom
barometrics while I close my
eyes and try to block out a
disturbing thought, which
involves squeezing him back
into his clothing while waiting
for the hearse to show up.
But let me say this: Freud
wrote persuasively about
the human struggle between
Thanatos and Eros, the
characteristics that propel us
either toward deathaggression, violence, destruction
or toward lifes creativity, love,
and sexuality. Faced with his
own mortality, my husband
has turned toward Eros. That
is a wonderful thing...in theory. Now if only I could learn to
approach this time in our lives
with joy instead of a blood
pressure cuff.
Faced
with
his own
mortality,
my
husband
has turned
toward
Eros.
That is a
wonderful
thing...
in theory.
31
BREATHE
There are two ways

of spreading light:
to be the candle or the
mirror that reects it.
J O H A N F R E D R I K ZO N/P L A I N P I C T U R E
EDITH WHARTON
33
Sumptuous
SUMMER
Most fruits and vegetables will never taste as
Here are eight simple recipes that will bring
By Khalil Hymore
Photographs by
Con Poulos
FOODS
fresh, sweet, and delicious as they do now.

out the avor in your summer produce.
Aru
gu
sharper th la is
a
salad gre n other
ens, so it
s
better fo
r bala
rich mea ncing
ts a
sweet fru nd
its.
35
Steak, Peach
& Arugula Salad
SERVES 6
PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
2
2
1
3
1
2
1
4
lb flank steak
tsp kosher salt
tsp black pepper
ears corn, shucked
lg peaches, pitted and
cut into 1" wedges
lg red onion, sliced " thick
c olive oil
Tbsp lemon juice
Tbsp fresh thyme
tsp Dijon mustard
pt cherry tomatoes, halved
c arugula
Coat grill or grill pan with cooking spray and

heat to medium-high. Season steak with
salt and pepper. Cook steak, flipping once,
12 minutes for medium. Grill corn, peaches,
and onion, flipping once, until crisp-tender,
6 minutes. Let steak rest 5 minutes, then slice.
Whisk oil, lemon juice, thyme, and mustard in
bowl. Add tomatoes and peaches. Cut kernels
from corn, quarter onion slices, and add to bowl
and toss. Arrange arugula on platter and top
with dressed fruit, vegetables, and sliced steak.
NUTRITION (per serving)
470 cal, 34 g pro, 27 g carb, 4 g fiber, 14 g sugars,
26.5 g fat, 7 g sat fat, 395 mg sodium
Tomato
es
are deep
ly hued
and sme
ll swe
and wood et
when the sy
yre at
their bes
t.
Tomato Galette
SERVES 8
2 lb sm to med tomatoes,
sliced
2 tsp olive oil
tsp kosher salt
tsp black pepper
recipe Basic Whole Wheat
Pie Dough (p. 42)
2 Tbsp cornmeal
4 oz mozzarella bocconcini,
halved
1 lg egg, beaten
2 Tbsp pesto
Grated ParmigianoReggiano, for garnish
Heat oven to 425F. Line

baking sheet with parchment.
Toss tomatoes with oil and
salt and pepper. Roll dough
into 12" round, about " thick,
and place on baking sheet.
Sprinkle cornmeal over crust,
leaving 1" exposed crust
around edge. Place tomatoes
on cornmeal; top with mozzarella. Pleat crust sides over
filling. Brush with egg and bake
until crust is golden and filling
bubbles, 30 to 35 minutes.
Drizzle with pesto and top with
Parmigiano-Reggiano.
244 cal, 8 g pro, 20 g carb, 4 g fiber,
3 g sugars, 16 g fat, 8.5 g sat fat,
257 mg sodium
37
Peach & Arugula

Grilled Cheese Sandwich
SERVES 4
8
2
4
2
slices whole grain bread

c baby arugula
oz cheddar, grated
peaches, pitted and sliced
tsp kosher salt
Arrange 4 slices of the bread on clean

surface. Divide arugula, cheese, and
peaches among slices and season with
salt. Top with remaining bread. Lightly
coat skillet with cooking spray and heat
over medium. Cook sandwich until
bread is golden and cheese is melted,
4 minutes per side. Repeat with remaining sandwiches. Slice and serve.
306 cal, 16 g pro, 36 g carb, 9 g fiber,
13 g sugars, 11.5 g fat, 6 g sat fat,
688 mg sodium
Peache
rank fourt s
h
a list of h on
pesticide ighprod
so buy org uce,
a
when po nic
ssible.
Eggplant & Zucchini Fries

with Roasted Tomato Dip
SERVES 8
TOTAL TIME: 1 hour
1
1
1
2
5
2
1
1
1
c cherry tomatoes
tsp olive oil
c fat-free Greek yogurt
tsp apple cider vinegar
tsp Dijon mustard
tsp kosher salt
tsp black pepper
lg egg whites, beaten
c panko bread crumbs, toasted
med yellow squash
med zucchini
sm eggplant
Heat oven to 375F. Toss tomatoes and oil

on sheet pan and roast 15 minutes. Transfer to food processor and puree with yogurt,
vinegar, mustard, and tsp each of the
salt and pepper. Transfer to bowl and chill.
Place egg whites in dish. Mix bread crumbs
and remaining salt and pepper in separate
dish. Cut vegetables into 12"-thick fries.
Dip in egg whites, roll in bread crumbs, and
place on baking sheet. Bake until golden,
15 to 18 minutes. Serve with dip.
39
Spicy Watermelon Salad

SERVES 4
1
1
3
68
2
2
2
c white vinegar
~ seeded and sliced
jalapeno,
sm red onion, sliced
lb watermelon, peeled and
cut into 2" cubes (about 1 lb)
sm heirloom tomatoes (like
Campari), halved or quartered
tsp ground cumin
tsp kosher salt
tsp black pepper
oz Cotija cheese, crumbled
Tbsp cilantro
Tbsp pepitas
Lime wedges, for
garnish (optional)
Combine vinegar, jalapeo, and onion

and let stand 15 to 20 minutes. Arrange
watermelon and tomatoes on platter.
Drain jalapeo and onion, reserving 1 Tbsp
vinegar, and arrange over watermelon and
tomatoes. Drizzle with reserved vinegar.
Sprinkle with cumin, salt, and pepper. Top
with cheese, cilantro, and pepitas. Serve
with lime wedges, if desired.
7 g fat, 3 g sat fat, 505 mg sodium
Waterm
elon
thats rip
e is
and gives heavy
hollow so a deep,
und w
you tap th hen
e
bottom.
41
Cleaned-Up
Blueberry Streusel Pie
SERVES 10
TOTAL TIME: 1 hour 20 minutes
In food processor, pulse

2 cups whole wheat
flour and tsp kosher
salt. Add 12 Tbsp
(1 sticks) unsalted
butter, diced, and pulse
until mixture resembles
coarse meal. Add 6 Tbsp
cold water and pulse
until mixture just comes
together. Add additional
water if necessary, but
do not overmix. Divide
dough into 2 equal
pieces, wrap each in
plastic wrap, and chill at
least 30 minutes.
c fresh blueberries
c tapioca flour
Tbsp lemon juice
tsp lemon zest
tsp nutmeg
c brown sugar
tsp cinnamon
c old-fashioned rolled oats
c sliced almonds
Tbsp unsalted butter, cut into pieces
recipe Basic Whole Wheat Pie Dough
Heat oven to 425F. Combine blueberries,

flour, lemon juice, lemon zest, nutmeg,
cup of the brown sugar, tsp of the
cinnamon, and a pinch of kosher salt. In
separate bowl, combine oats, almonds,
butter, remaining cup brown sugar, and
remaining tsp cinnamon. Roll dough into
12" round, press into 9" pie plate, and
crimp edges. Add blueberry filling and
top with oat mixture. Bake until topping
begins to brown, 20 minutes. Reduce oven
to 375F and tent pie with foil. Bake until
filling bubbles, 40 to 50 minutes. Cool
before serving.
FOOD STYLING BY KHALIL HYMORE; PROP STYLING BY KAITLYN DUROSS
Basic
Whole Wheat
Pie Dough
1
2
1
1
Blueber
ries
are
swee
juicier this ter and
time of y
ea
meaning
you can u r,
se
less suga
r in recipe
s
like pie.
Pure refreshment
is moments away
with drinks that
use summers best
produce and herbs
to add sweetness
without sugar.
Watermelon &
Cucumber Slushie
SERVES 2
PREP TIME: 5 minutes + freezing time
1 lb watermelon cubes, frozen

1 Persian cucumber or
English cucumber, peeled,
cut up, and frozen
c fresh basil
4 tsp lime juice
Combine all ingredients in blender. Add

as little ice water as necessary to puree.
Fruit bs
and hertioxi-
r, an
add flavo drating
hy
d
n
a
,
dants
r for
s to wate
te
ly
o
tr
c
ele
r
a
g
u
s
ed
little add
.
s
e
ri
lo
a
c
or
Fruit & Herb Coolers

Fill glass or pitcher with ice. Add
mashed, diced, or sliced fruit of
your choice, along with chopped
fresh herbs. Top with sparkling
water. Combinations we like:
peaches and basil, blueberries and
thyme, and watermelon and mint.
45
WESTEND61/GETTY IMAGES
Instant Serenity
With yoga nidra,
you can experience
a level of calm this
deep in 10 minutes.
A
GOOD
NIGHTS
SLEEP,
Naturally
This meditative form of yoga is simple

and soothingand can help you
relax into a sound slumber.
BY PAULA DERROW
47
done before bedtime or even during the

day as a more refreshing alternative to
a traditional nap. Though few studies
have been conducted on its effectiveness, results so far have been promising, and many practitionersHansen
includedsay that yoga nidra has
solved their sleep problems. After about
6 weeks of working with Chinnock, she
was able to fall asleep on her own.
Outsmarting Nighttime Anxiety
A natural, no-risk therapy like yoga
nidra could help the 50 to 70 million
Americans who experience insomnia each yearand one of the largest
groups that could benet is women in
perimenopause or menopause. Its
pretty common for women to develop
insomnia in their 40s and 50s because of
hormonal and mood changes that occur,
says Amer Khan, a neurologist and sleep
medicine specialist in Roseville, CA, who
uses yoga nidra techniques in his practice. The anxiety and hot ashes Hansen
experienced are common culprits, as are
declining levels of estrogen and progesteroneboth of which promote sleep.
Practicing yoga nidra cant restore
hormone levels, of course, but it can
help tame the tension that often accompanies the physical changes associated
with menopause. Yoga nidra works
by giving the mind a focus, says Laura
Malloy, director of yoga at the BensonHenry Institute for Mind Body Medicine
at Massachusetts General Hospital
in Boston. It helps you get off the
mental treadmill and silence the racing
thoughts that keep you awake.
WESTEND61/GETTY IMAGES
hen Ellen
Hansen
entered menopause 4 years
ago, sleepless
nights became
the norm.
Hot ashes and anxiety left the then
54-year-old tossing and turning for
hours. Her doctor prescribed Ambien,
but Hansen felt uneasy about relying on medication to help her drift
offespecially a drug with such eerie
side effects. Id have conversations
with people after I took my pill that I
wouldnt remember the next morning,
she says. The medication did work,
however, and Hansen needed sleep.
So she kept taking it.
That was until she went to yoga class
one day and met a fellow yogi named
Gabriela Chinnock. Chinnock, a newly
certied yoga therapist, mentioned
that she taught a special type of yoga
to clients who needed help managing
health problems like insomnia. Hansen
was intrigued but skeptical. My sleep
problems were so bad that I didnt have
a lot of faith that yoga would help, she
says. But she decided to try it.
The routine Chinnock offered was
yoga nidra, or yogic sleep, an ancient,
little-known type of yoga thats gaining popularity in both the yoga and
medical communities. The practice
is essentially a combination of meditation, progressive relaxation, and
deep-breathing techniques designed
to induce a state of intense relaxation
that leads to restorative sleep. It can be
Yoga nidra
helps you
silence the
racing thoughts
that keep you
awake.
The practice begins with an intention,

such as I am calm and relaxed. This is
followed by a body scan, in which you
relax your body part by parta process
designed to focus your awareness on
physical sensations instead of your
worries. Finally, you shift your attention
to your breath, counting your exhales
until you drift off to sleep.
This may sound too easy, but 3 years
of teaching yoga nidra to patients has
convinced Khan that the routine works.
People really can tamp down a tooactive brain on their own, he says. For
Malloy, evaluating its effectiveness is
even easier: When people start snoring
in my class, I know Ive done my job.
Calm in Minutes
Research is starting to back up the anecdotal evidence. One recently completed
study, to be presented at the American
Occupational Therapy Association

Convention in April 2017, compared the
effectiveness of yoga nidra with that of
other natural approaches to better sleep,
such as avoiding alcohol and screen
time before bed. The result: Yoga nidra
practitioners fell asleep faster and woke
up less often during the night than those
who tried the other techniques.
One of the studys coauthors is
Columbia University clinical psychologist Richard Miller, who has been
researching a yoga nidrabased
therapy called iRest for the US military
since 2004. His investigations have
provided clues as to how and why yoga
nidra is so effective. The body scanning and breathing parts of the routine
stimulate the parasympathetic nervous
system, which is what provides the
deep relaxation people need to sleep,
he says. Yoga nidra also triggers a
49
transition in brain wave frequencies

from beta, which is associated with
alertness, to theta and delta, which are
linked to a state of profound meditation and deep sleep. The effects of these
changes in the nervous system are so
powerful that even people suffering
from post-traumatic stress disorder
have reaped the benets of yoga nidra.
Many veterans tell me that theyve
gotten their rst good nights sleep
since Vietnam by using yoga nidra,
says Miller.
This isnt to say that the practice is a
cure-all for insomnia or that medication is never benecial. Sleep experts
advise anyone with insomnia to check
with their doctor to make sure their
tossing and turning isnt a sign of an
underlying health problem. But for
many, yoga nidra could be the solution
theyve been looking for.
And its easy to learn. Your local
yoga studio may offer classes, or you
can download an audio recording of a
session on the Yoga Nidra Networks
website (yoganidranetwork.org/
downloads). You can also try yoga nidra
on your own with the 10-minute routine
at right, provided by Malloy.
For Hansen, this practice has been
no risk, all reward. She hasnt taken a
single Ambien in the 4 years shes been
doing yoga nidra. Instead of lying in
bed every night thinking, I cant sleep!
I cant sleep! I do the routine and I drift
off, Hansen says. Having insomnia
was so debilitating. Being able to get
to sleep again without medication is a
huge relief.
Your Soothing
Pre-Bed
Routine
For maximum relaxation, it helps to
wind down by doing a few gentle yoga
poses before transitioning to yoga
nidra. On a yoga mat or carpeted floor,
perform each pose at right for the time
stated or for as long as youre comfortable. Once youve finished the routine,
get into bed, return to Corpse Pose, and
follow these steps to begin yoga nidra.
Start by stating a positive intention
for your practice, like I am relaxed or
I am peaceful and at ease.
Begin your body scan. Focus on your
right foot for several seconds, then
your right lower leg, knee, thigh, hip,
buttock, and navel. Focus on your left
foot and repeat the progression.
Focus on the right side of your torso.
Start with your shoulder, then your
upper arm, forearm, and hand. Return
to your shoulder, then focus on your
clavicle at the base of your throat. Repeat the progression on the left side.
Focus on the right side of your face,
your right nostril, cheek, eye, and
eyebrow. Then focus on the space
between your eyebrows. Repeat on
the left side.
Focus on the right side of your body,
then the left. Focus on your entire body.
Notice your breath as you inhale and
exhale through your nostrils. Let your
mind follow your breath as you count
your exhales from 10 to 1. If you get
distracted, start again at 10. Repeat the
countdown until you fall asleep.
2. Cat-Cow
1. Childs Pose
Start on hands and

knees. Exhale and
round spine toward
ceiling like a cat.
Inhale, dropping
belly toward floor,
and lift head, gazing
forward. Thats 1 rep.
Do 5 to 10 reps.
Kneel with big toes touching and

butt on heels. Separate knees
until hip-width apart. Lower
torso and rest forehead on floor,
extending arms in front of you,
palms down. Relax 1 minute,
breathing deeply.
3. Supine Twist
4. Legs Up the Wall
Lie on back with legs

extended. Draw left knee
toward chest and place
right hand on outside of left
knee. Guide left knee toward
right side, bringing knee as
close to floor as possible.
Turn head to left. Relax 30
seconds, breathing deeply;
repeat on opposite side.
Sit with right side against a wall. Exhale,

turn, and carefully swing legs up onto
wall, resting shoulders and head on floor.
Butt should be as close to wall as possible. Rest arms at sides, palms up. Relax
up to 5 minutes, breathing deeply.
5. Corpse Pose
ARTHUR MOUNT
Lie on back with legs and arms extended on floor, palms

facing up. Spread legs a comfortable distance apart, turning toes outward slightly. Close eyes and take slow, deep
breaths, letting go of tension. Relax up to 5 minutes.
51
BY KENNETH MILLER
PHOTOGRAPHS BY MATT RAINEY
From reading the labels, you wouldnt know

that a growing number of natural supplements
contain potentially lethal ingredients.
53
Studies of aegeline
show no adverse
health effects,
claimed a weight loss
supplement maker.
But many who took a
product containing
it were hospitalized
and one died.
By then, dozens of people across the

T 45, Cynthia Novida
US whod taken the new OxyElite Pro
was in superb physical
were diagnosed with liver damage;
shapeand willing to
47 were hospitalized, three needed transtake aggressive meaplants, and a 48-year-old mother of seven
sures to stay that way.
had died. The outbreak might have gone
It wasnt vanity: For a chief petty ofcer
undetected if not for surgeons at Hawaiis
in the US Navy, extreme tness is a
only transplant center, at the University
job requirement. For several years, she
of Hawaii, who contacted authorities
had taken a daily dose of OxyElite Pro,
after seeing a spike in cases of acute
a popular dietary supplement whose
hepatitis and nding that all the patients
blend of exotic botanical extracts was
were taking the same supplement.
said to burn fat, sharpen mental focus,
Food and Drug Administration ofsuppress appetite, and boost energy. It
cials suspected that the outbreak
worked as advertised, she recalls.
was linked to OxyElite
It gave me more oomph on
Pros new ingredient
the endurance course.
a synthetic version of
Novida says that when
Number of
aegeline, a bael-tree
she dropped by the GNC
supplements
extract used in Ayurvestore on her naval base
identied as
dic medicine. Because
in San Diego in August
tainted since
the substance had been
2013, a salesman told her
2007
introduced without prior
that OxyElite Pros formula
approval, the agency had the
had changed, making the
legal right to halt distribution.
supplement even more effective.
First, though, the agency was required to
Soon after starting the new pills, Novida
send warning letters to the manufacturer,
developed what she thought was a virus;
she had heartburn and diarrhea, and her Dallas-based USPlabs. That November,
nearly 2 months after the Hawaiian
urine turned brown. In October, after
doctors sounded the alarm, the company
a friend pointed out that her eyes were
voluntarily recalled the supplements.
bright yellow, Novida went to the base
This product may be off the market,
clinic. When the doctor pressed on my
but plenty of deceptively packaged,
stomach, I started crying, she says. It
potentially harmful supplements
felt like he took a knife and shoved it in.
Novida was sent to Scripps Memorial remain available, both online and in
Hospital, where she was diagnosed with stores. While weight loss, bodybuilding,
and sexual enhancement products are
liver failure. Within a week, her body
the worst offenders, even the innocentwas swollen with uid and she was
looking supplements on your kitchen
too weak to hold a cell phone. Doctors
counter may not contain whats listed
placed her on the waiting list for an
on their labels.
emergency transplant.
BOTTLE LABEL DESIGNS BY SAMANTHA BEDNAREK
700
55
serotonin syndrome when combined

with common antidepressants), sildenal (Viagra), and N,-DEPEA (a chemical
cousin of methamphetamine).
How do such dicey ingredients get
into the supplements? Sometimes
contamination occurs inadvertently,
due to poor quality control. Thirty
people were sickened when
a batch of Purity First
vitamins was tainted with
steroids from an impropNumber
erly cleaned mixing tank.
of ER visits
Environmental toxins,
THE FDA DEFINES A
caused by
including mercury and
dietary supplement as
supplements
lead, have been found in
any product meant to
supplements, too.
add nutritional value to
each year
But often the manufacturthe diet, including vitamins,
ers are sneaking the substances
minerals, and herbal extracts.
in, and theyre doing it to achieve effects
Some 68% of Americans take them,
that legitimate ingredients cant provide.
and surveys show that most consumers
Consider weight loss supplements, for
believe theyre regulated as strictly as
pharmaceutical drugs, whose safety and instance. The only natural product that
might help you lose weight quickly is a
efcacy must be proved before they can
combination of ephedra and caffeine,
be marketed and whose manufacturers
explains Cohen. But ephedra was
must adhere to stringent federal stanbanned in 2004 because it increases
dards. This is, in fact, how things work
the risk of heart attacks and strokes.
in Europe.
Companies are constantly looking for
In the US, however, supplement
something to replace it.
makers are governed by a far looser set
Manufacturers may also cut corners
of rules, created largely by the industry
on ingredients to save money. A 2013
itselfwhich helps to explain how some
manufacturers are able to use dangerous study led by Steven Newmaster, a
botanical researcher at the University of
ingredients in their products. Among
Guelph, in Ontario, used DNA barcodthe substances the FDA has found in
natural supplements: sibutramine (the inga technique that can identify plant
matter based on tiny snippets of genetic
active ingredient in Meridia, a weight
codeto analyze 44 herbal suppleloss drug banned in 2010 because of the
ments made by 12 different companies.
risk of heart attack and stroke), lorcaOne-third of the products contained no
serin (which can cause life-threatening
Current regulations are completely

inadequate to ensure that supplement
consumers know what theyre buying
from reading the product label, says
Pieter Cohen, an assistant professor at
Harvard Medical School, who has found
illicit substances in dozens of supplements. And until that changes, he and
other experts agree, the only way
to avoid paying good money
for bad supplements is to
shop very, very carefully.
23,000
In one study,
almost 60% of
herbal supplements were
found to contain
ingredients that
werent listed
on the label.
57
Illegal claims
related to
memory are
frequent
and flagrant
in the supplement industry.
ordered them to stop selling the suspect

trace of the supposed main ingredient.
products until his inquiry was complete.
Another third contained contaminants
Soon afterward, 13 fellow attorneys
or unlisted llers, like rice and grasses.
general joined him in calling on
Last year, inspired by Newmasters
Congress to investigate the industry.
work, New York State attorney general
Some experts countered that
Eric Schneiderman commisDNA barcoding may be unresioned the DNA barcoding of
liable when used on highly
78 supplements bought at
processed plant products.
four major retailers. Only
Percentage of
Daniel Fabricant, execu21% showed evidence of
supplement
tive director of the Natuthe herbs they ostenmanufacturers
ral Products Association
sibly contained; many
failing FDA
trade group (and a former
contained potential
inspection
director of the FDAs dietary
allergens, such as wheat,
supplement division), called
walnuts, and houseplants,
the attorneys generals initiative
that were not listed on the label.
harassment based on science ction.
Outraged, Schneiderman sent letters
GNC agreed to begin DNA testing for
to Walgreens, Walmart, Target, and
incoming raw materials. In an indusGNC, demanding that they provide
try with some 4,000 manufacturers,
documentation of supplier agreements
however, thats a drop in the bucket.
and authentication processes. He
60
WARNING: False Claims

By law, supplement
labels can make only
general claims about
health benefits (such
as supports healthy
digestion) unless an
authorized scientific
body affirms that the
product can prevent or
cure a particular condition. But some supplement manufacturers
ignore that stipulation.
The government is
starting to take notice.
Last year, US senator

Claire McCaskill called
for a crackdown on
products with names like
Brain Awake, Food for
the Brain, and Dementia Drops, which target
seniors concerned about
dementia. People looking online for cures or
treatment for Alzheimers
disease and dementia are
at their most desperate,
McCaskill said, and its
clear from what weve
found that many of these

products prey on that
desperation.
After getting no
response from the
FDA, she sent a letter
to 15 retailers (including
Amazon, Walmart, and
GNC) asking what they
were doing to prevent
the sale of fraudulent
and potentially harmful
supplements. Several
removed the products
from their stores.
59
campaign that would have been the

TO UNDERSTAND HOW TAINTED
envy of Ulysses S. Grant. The lobbying
or mislabeled supplements make it
effort, complete with TV ads and celebonto the market, it helps to know a
rity testimonials, led to the passage of
bit of history. Beginning in the early
the Dietary Supplement Health and
20th century, Congress passed a series
Education Act of 1994 (DSHEA).
of statutes designed to ensure the safety
The new law dened supplements as
of the nations food and drug supply.
a distinct regulatory category, subject to
Dietary supplements, though, remained
far fewer requirements than pharmalargely under the radar. Blatantly fraudceutical drugs. Although manufacturers
ulent health claims were sometimes
prosecuted under laws covering pharma- were required to inform the agency
ceutical marketing, but an effort to regu- before introducing new ingredients and
to demonstrate a loosely dened
late megavitamins (spurred by
reasonable expectation
claims they could cure cancer
of safety, there was no
and the common cold) died
enforcement mechanism.
in 1976, after resistance
Increase in
Companies could make
from manufacturers and
proportion of liver
claims about a suppletheir legislative allies.
injuries linked to
ments benets with miniAnother swing toward
supplements
mal evidence, as long as
stricter oversight came
(20042013)
they didnt say it prevented
in the early 1990s, after
or cured a specic disease.
a contaminated batch of
They were enjoined to follow
L-tryptophan killed 38 people
good manufacturing practices, but the
and left 1,500 others with a devastating
neurological condition; some were para- rules included no penalties for noncompliance. DSHEA was toughened slightly
lyzed for life. Congress began considering a bill that would prevent supplement in 2007 to require manufacturers to
report any serious adverse effects to the
manufacturers from making health
FDA, but while supplement makers le
claims without scientic evidence. Then
an average of 1,700 reports a year, the
the FDA tried to push things further,
agency estimates the actual number of
proposing regulations that would
incidents to be 50,000. In 2011, the FDA
require proof of safety before a supplement could be sold and authorize federal gained the authority to issue mandatory
courts to order the recall of dangerous or recalls of tainted supplementsbut it
has threatened to do so only once, with
fraudulent products.
OxyElite Pro.
The backlash was intense. ManuThis laissez-faire environment has
facturers, author Dan Hurley writes
helped the industry ourish. In 1994,
in Natural Causes: Death, Lies, and
sales of supplements totaled $4 billion;
Politics in Americas Vitamin and
by 2015, that number had increased
Herbal Health Industry, mounted a
185%
nearly tenfold. In the same period, the

estimated number of supplements
ballooned from 4,000 to 75,000. To
patrol this empire, the FDAs Ofce of
Dietary Supplement Programs has about
two dozen employees and an annual
budget of less than $5 million. Our
resources are limited, says acting director
Steven Tave. Were playing catch-up.
THE FDAS EFFORT TO CATCH UP
with USPlabsthe maker of OxyElite

Proshows how challenging that task
can be. The 2013 outbreak of liver
damage wasnt the companys rst
brush with trouble. OxyElite Pro had
once contained DMAA, an unapproved
stimulant often labeled geranium
extract. In April 2012, after 86 reports
of cases ranging from heart attacks to
psychiatric disorders to deaths, the FDA
warned supplement makers that DMAA
should be removed from all products.
USPlabs kept selling the pills for another
14 months, until the agency seized
merchandise worth $8.5 million. In the
revised formula, DMAA was replaced
by the aegeline that sickened Cynthia
Novida and so many others.
After pulling that version of OxyElite
Pro off the market, USPlabs began selling another one. This time, the product
contained uoxetinethe active ingredient in Prozac, which can be hazardous if
taken without medical supervision.
Finally, in November 2015, federal
agents arrested six USPlabs executives
on charges including money laundering
and introduction of adulterated dietary
supplements into interstate commerce.
Choose a Safe
Supplement
In a loosely regulated
industry, its tough to tell
whether a product is safe.
These steps can improve
your odds.
Keep it simple.
Some experts recommend avoiding
supplements that contain more than
six ingredients. Harvard Medical School
assistant professor Pieter Cohen goes
a step further and advises sticking with
single-ingredient supplements.
Check for quality seals.
A handful of third-party certifiers award
their seals to companies that pass a
rigorous test. Look for NSF International, USP, or UL.
Dont trust quick fixes.
Supplements that promise fast
resultssuch as weight loss, sexual
enhancement, or mental sharpness
are more likely to be spiked.
Do your research.
Checking out a manufacturer online
can turn up evidence of frequent name
changes, trouble with the FDA, or
consumer complaints. Databases from
the FDA (accessdata.fda.gov/scripts/
sda/sdNavigation.cfm?sd=tainted_
supplements_cder) and the US AntiDoping Agency (supplement411.org/hrl)
list tainted supplements, along with
the companies that make or distribute
them. And the National Institutes of
Health (nlm.nih.gov/medlineplus) is the
top source of science-based information on specific ingredients.
61
at getting partway to that goal: It would

Prosecutors said the defendants
empower the FDA to demand proof
imported cheap chemicals from China
of health claims on supplement labels
using false certicates of analysis and
and require packages to include warnmislabeled them as plant extracts. They
ings about potential side effects and
allegedly knew OxyElite Pro could cause
drug interactions.
liver toxicityand scrambled to sell
For now, though, consumers will
as much of it as possible ahead of the
have to look out for themselves.
expected ban. The men face decades
That means consulting a
in prison.
doctor before starting any
The bust was part of a
supplement, researching
sweep that resulted in
the ingredients and the
117 civil injunctions and
manufacturer online,
criminal actions against
Amount
and avoiding products
supplement makersand
consumers spend
that
make exaggerated
may have been a harbinon supplements
claims.
(For more advice,
ger of change. In Decemeach year
see Choose a Safe Suppleber, the FDAs supplement
ment on p. 61.)
division, previously part of the
Cynthia Novida wishes shed
Ofce of Nutrition, Labeling and
heard that before taking OxyElite Pro.
Dietary Supplements, was bumped up
She was lucky to nd a liver donor
in the bureaucratic hierarchy to become
within a day of being placed on the
an Ofce of its own, now run by Tave.
transplant list. After the surgery, she
Unlike some of his predecessors, who
spent a month in the hospital and
were recruited from the supplement
needed physical therapy to learn to
industry, hes a former FDA prosecuwalk again. She eventually regained
toranother sign that things may be
enough strength to pass her navy tness
toughening up.
The recent spate of negative headlines tests, but they left her exhausted, and
shes retiring from the service this
is also spurring renewed calls for legissummer. For the rest of her life, shell
lative remedies. This is a branch of the
pharmaceutical industry, argues Paul A. swallow a dozen pills a day to ward off
organ rejection and infections.
Oft, chief of the division of infectious
When Novida heard that the men
diseases at the Childrens Hospital of
Philadelphia, who led a study that found responsible for her condition were
arrested, she says, I was glad they got
discrepancies between supplement
caught. But I was also really angry. She
ingredient lists and manufacturers own
chokes back tears. These guys had been
records. Its products should be regulated the same way pharmaceuticals are. doing this stuff for years, and they were
allowed to continue. People in higher
US senators Dick Durbin and Richard
Blumenthal have introduced a bill aimed places said it was OK.
$37
BILLION
If a products
claim sounds too
good to be true,
it generally is,
says the head of
the FDAs supplements division.
63
I Have
Lung
Cancer
And Ive
Never
Smoked
Susan Warmerdams diagnosis of stage 4
lung cancer made her a ghter. So did the
stigma that often accompanies the disease.
BY SARAH KLEIN PHOTOGRAPHS BY CALLIE LIPKIN
I felt like I
had received
a death
sentence. All
I could think
was, How
could this
happen?
USAN WARMERDAM
didnt think the persistent cough she

developed 4 years ago was anything
to worry about; even her doctors
assumed it was nothing more than
allergies. Her mom had always
struggled with them, and OTC allergy
meds brought some relieffor a while,
anyway. But when Warmerdam
coughed up blood, she quickly made
a doctors appointment.
Although her doctor wasnt overly
concerned, he ordered a chest x-ray and
a CT scan. Warmerdam tried to push
away the nagging fear that it was something serious. After all, she was healthy;
4 months earlier, at age 47, her annual
physical exam hadnt identied any areas
of concern. What could the technicians
possibly nd now?
What they found were two large
masses on one of her lungs, and suddenly
her world was spinning. The words
cancer and oncologist were spoken, and
Warmerdam struggled to remain calm as
she was told to have a lung biopsy.
This cant be real, she thought. Her
father, a former smoker, had died from
lung cancer at 69. But Warmerdam had
never even taken a puff of a cigarette.
The results of the biopsy revealed a
terrifying diagnosis: Warmerdam had
stage 4 lung cancer that had spread

to an adrenal gland and lymph nodes
in her chest and abdomen. Stage 4
lung cancer patients have less than a
5% chance of living 5 years. Suddenly,
Warmerdam realized that the hardest
ght of her life was ahead of her. I felt
like I had received a death sentence,
she recalls. All I could think was, How
could this happen?
* * *
WHILE THE NEWS was shocking,
Warmerdams diagnosis wasnt exactly

rare. Tobacco is the leading cause of lung
cancer, but its not the only one: About
15% of cases occur in never-smokers, up
from about 9% in the early 1990s, and
about 20% of people who die of lung
cancer have no history of tobacco use.
Factors ranging from secondhand smoke
to environmental toxins to genetic
propensity may increase the risk.
Warmerdams tissue sample tested
positive for the EGFR gene mutation,
known to be more common among
never-smokers with lung cancer, which
indicated a clear treatment plan that
could prolong her life. She started taking
the daily oral medication erlotinib
(brand name Tarceva), a therapy that
interacts with the mutation to promote
cancer cell death while sparing healthy
cells (unlike standard chemotherapy,
which cant always tell the difference).
Her body responded well to the treatment planthe tumors in her adrenal
gland and lung shrank considerably in
6 weeksbut she had another battle to
wage: the stigma of lung cancer.
67
Every time Warmerdam told someone new about her diagnosis, rather
than ask how they could help, they
would say, I didnt know you smoked.
For Warmerdam, each comment was
like a slap in the face. Id want to
scream, Its not the only way to get
the disease! she recalls.
Warmerdams experience is all too
common, says Carly Ornstein, national
director of lung cancer education at
the American Lung Association. While
other diseases usually elicit compassion, lung cancer often prompts judgment, she says. Some patients feel as
if their doctors are blaming them, too,
which may make them more reluctant
to speak honestly about their symptoms
or even seek medical care to begin with.
Thats a scary fact, considering that
screening and early-stage diagnoses
could result in an up to 90% chance
of 5-year survival.
* * *
DESPITE THE HINTS of blame and
suspicion, Warmerdams will to

survive was unwavering, and living
with the onus of lung cancer made her
even more determined to ght. She
signed up for the ALAs Fight for Air

Climb in Chicago, a fund-raising race
up some 2,340 steps of prominent
local skyscrapers. She also adopted
a plant-based diet, rid her home of
harmful chemicals, switched to natural
makeup, and tried holistic practices
like meditation and Reiki. While
many patients on erlotinib eventually
become resistant to the drug, Warmerdams tumors continued to shrink.
About 20 months after starting
treatment, Warmerdam underwent a
series of surgeries to remove the upper
lobe of her right lung and the affected
adrenal gland and lymph nodes. After
her last surgery, she was declared NED,
or no evidence of diseaseher cancer
was in remission. Utter shock at the
good news gave way to pure joy. I know
I received a miracle, she says.
Today, Warmerdam checks in with her
doctor every 6 months for regular testing
to make sure the cancer hasnt returned
and new growth hasnt formed. I look
like your average, healthy, professional
woman, and I have this terminal illness,
she says. It can happen to anyone. I
want my story to remind people to be
proactive and to give them hope.
9 WARNING SIGNS YOU SHOULDNT IGNORE

Chances are, its just a cough. But the American Cancer Society
recommends discussing these red flags with your doctor.
1. A cough that lingers longer than 2 weeks 2. Coughing up blood or reddish phlegm
3. Chest pain that often worsens with deep breaths, coughs, or laughter
4. Shortness of breath 5. Fatigue or weakness 6. Wheezing 7. Hoarseness
8. Frequently recurring bronchitis or pneumonia 9. Weight loss or loss of appetite
I look
like your
average,
healthy,
professional
woman.
I know
I received
a miracle.
A whole new set of superstars

is pushing kale and quinoa aside.
BY THE EDITORS OF PREVENTION * PHOTOGRAPHS BY JASON VARNEY
Memory Maker
Eating cranberries
year-round can improve
brain activity and even
counter memory loss.
Energy Enhancer
Each big, buttery Brazil nut
has a daily dose of selenium, key for thyroid function
and optimal energy.
The nutrients in this

flavorful bulb help
fight osteoporosis.
FOOD STYLING BY EUGENE JHO; PROP STYLING BY PAOLA ANDREA. CHALK ILLUSTRATIONS BY JESSICA KUSUMA
Bone Builder
f your superfood rotation

is stuck on repeat
spinach salad for lunch,
salmon with broccoli and
brown rice for dinner
its time to shufe up
your plate. Research
shows that people who
consume the widest
range of foods tend to have smaller
waists, lower blood pressure levels, and
less risk of diabetes and heart disease
than those who stick to the same old
standbys, even if those standbys are
healthy. But you dont have to seek out
obscure superfoods like aa to add
variety to your diet: These 10 far-morefamiliar staples have stronger science
showing they can actually help ease
symptoms and ght disease.
Cranberries
Best for Fighting Alzheimers
Whole cranberries are a potent source
of antioxidants that boost blood ow
to the brain and improve neuron
signaling, strengthening memory and
even reversing memory loss. These
antioxidants have also been shown to
slash heart attack and stroke risk by
lowering blood pressure and preventing platelet buildup that causes clots.
Cranberries may even ward off gum
disease by preventing plaque buildup
on teeth and gums.
Get the Benefits Pass up the sugary
dried variety and opt for fresh berries in
late summer through fall, buying frozen

when fresh are unavailable. Add them
to smoothies, oatmeal, and grain salads,
or make a better-for-you berry sauce
by mixing cranberries with oranges or
apples instead of sugar.
Brazil Nuts
Best for Boosting Energy
and Metabolism
These nuts are the richest food source
of selenium. Just one has more than
100% of your daily value for the mineral,
which is key for healthy thyroid function
because it helps convert T4 (inactive
thyroid hormone) to T3 (active thyroid
hormone)low T3 levels can lead to
waning energy and slowed metabolism.
Brazil nuts are also anti-inammatory
and have been shown to help lower LDL
(bad) cholesterol and increase HDL
(good) cholesterol.
Get the Benefits Stick to no more than
one servingsix to eight nutsper
week to avoid overdoing it on selenium.
Try popping one nut daily like a supplement, or chop a few and use as a coating
for meat or in pesto with herbs and oil.
\\
Fennel
Best for Improving Bone
and Joint Health
From bulb to seed, every part of this
veggie is edible and packed with
bone-building calcium, magnesium,
73
phosphorus, and vitamin K, along with

vitamin C, zinc, and iron. (The last three
boost collagen, a key component of
healthy joints.) Fennel is also a natural
source of estrogen, which may help
prevent postmenopausal osteoporosis. In
one study, fennel seed suppressed bone
breakdown and enhanced bone strength
in older women. Beyond bone and joint
health, research shows that fennel tea
can reduce appetite and food intake.
Get the Benefits With a spicy-sweet
avor that tastes like a combination
of celery, leeks, and licorice, fennel is
delicious when paired with citrus in
salads and slaws. You can also roast it
with root vegetables or sub it for some
potatoes in mashed or scalloped sides
to cut calories.
Ker
Best for Beating Depression
This tangy fermented drink packs twice
the probiotics of Greek yogurt, offering a bounty of good-for-you bacteria
that can ease symptoms of depression
and social anxiety and even stimulate
the brain to produce more serotonin.
Drinking ker daily for 6 months has
also been shown to improve bone
density, reduce inammation, lower
cholesterol, treat ulcers, and enhance
immune system response. Early data
suggests the beverage can even shrink
breast cancer tumors. If you suffer from
gas, bloating, or diarrhea when you eat
dairy, ker may work for you: Its 99%
lactose-free, meaning people with mild

lactose intolerance can usually handle it.
Get the Benefits Ker comes in a
variety of fruit avors, but stick to plain
to avoid added sugar. Think of the drink
as the perfect portable snackno spoon
necessarywith nearly as much protein
per cup as two large eggs, as much
calcium as milk, no added sugar, and as
many probiotics as some supplements.
Parsley
Best for Preventing
Breast Cancer
Both at-leaf and curly parsley are rich
in two cancer-ghting antioxidants,
apigenin and luteolin. According to
research, apigenin in particular may
help prevent and slow breast cancer,
while plant hormones in parsley could
inhibit the growth of breast cancer cells.
This leafy green also packs more vitamin K, zinc, and folate than kale and
has been shown to ease bloating.
Get the Benefits Choose fresh over
dried for more antioxidants, and use
it like other leafy greens, in salads,
smoothies, eggs, and grain dishes.
Mung Beans
Best for Promoting Fat Loss
These overlooked green legumes are
one of the few foods that contain the
fat-burning trifecta: protein, ber,
Happiness Helper
With more probiotics
than almost any
other food, this
fermented milk drink
helps increase the
brains production of
pleasure-boosting
chemicals.
Cancer Killer
This leafy greens
powerful antioxidants may stop
the growth of
cancer cells.
and resistant starch. Protein and ber

stabilize blood sugar and ll you up;
resistant starch lowers blood sugar
and passes through the body largely
undigested, causing you to absorb fewer
calories from food. Mung beans have
also been shown to kill cervical cancer
cells, in part by activating genes that
suppress tumors.
Get the Benefits You can boil dried
mung beans just like any other bean,
except faster: You dont need to soak
them rst, and they cook in 45 minutes,
compared with 60 to 90 minutes for
most other legumes. Use raw mung
beans in soup, add cooked beans to
salads, or puree with olive oil and spices
and serve as a dip for bread or veggies.
Capers
Best for Reducing
Inammation
By weight, these unopened ower buds
have more inammation-dousing quercetin than any other plant. Whats so
great about quercetin? Studies show it
can lower blood pressure, cut the risk of
certain cancers, and reduce arthritisrelated pain and symptoms of other
conditions related to chronic inammation. If youre prone to seasonal
allergies or asthma, quercetin can act
like an antihistamine, which may help
relieve symptoms like coughing, watery
eyes, and runny nose. The buds also
contain the antioxidant rutin, which
may ease swelling, aches, and pain from
varicose veins (for more on varicose

veins, see p. 18).
Get the Benefits While most capers
are packed in vinegar brine, its worthwhile to hunt down a jar of salt-packed
onesthey have a fresher avor and
aroma and maintain their rmness.
Since theyre high in sodium, though,
soak them for at least 15 minutes and
rinse well before eating. Theyre a great
way to add avor to nearly any savory
dishfrom salads and pastas to sauces
and dressingswithout adding calories
or sugar.
Sorghum
Best for Cutting Cholesterol
This hearty, gluten-free grain has more
soluble ber than quinoa does and is a
rich source of plant sterols, which, along
with ber, can help prevent cholesterol
absorption and reduce LDL cholesterol.
While research has found that eating
two servings daily of any whole grain
can help reduce the risk of diabetes,
sorghum and sorghum-based products may be particularly benecial to
your blood sugar, as they have a lower
glycemic load than other wheat- or ricebased foods.
Get the Benefits Sorghum is sold whole
in bags and boxes at many naturalfood stores. You can also look for
sorghum our, a less-rened alternative
to all-purpose our for use in baked
goods. The grain has a nutty avor that
77
works well in dishes that call for rice,

barley, quinoa, or oats. You can also
pop sorghum kernels on the stove top
and eat like them popcorn or add them
to trail mix. If youre replacing allpurpose our with sorghum, substitute
cup for cup while adding a binder
such as cornstarch (1 Tbsp per cup) to
keep baked goods from crumbling.
Split Peas
Best for Beating Diabetes
Chickpeas and black beans may get
most of the glory, but these legumes
pack more protein and ber per cup
than both. One cup of cooked split peas
contains 65% of your recommended
daily intake of ber, shown to lower
cholesterol and blood pressure and
prevent obesity, all of which are risk
factors for diabetes. In one study,
our made from yellow split peas
reduced insulin resistance in overweight people more than whole wheat
our did; the our even decreased
belly fat in women. Split peas also pack
powerful compounds called galactooligosaccharides, which feed the
healthy gut bacteria your body needs
to ward off cravings and bad moods.
Get the Benefits Both yellow and green
dried split peas are widely available,
offer similar health perks, and dont
require soaking. They can be cooked
and then blended to make a lower-carb
hummus or soaked and then toasted
in a skillet for a low-calorie take on
roasted nuts. You can also try cooking

them until just tender and adding them
to salads and veggie burgers.
Cucumber
Best for Healthy Skin
Theres a reason this low-cal vegetable
is a perennial spa favorite: Its nutrients can actually help smooth skin by
reducing inammation and irritation.
Rich in electrolytes and 95% water,
cucumbers help keep skin hydrated
and plump while reducing the appearance of wrinkles and preventing skin
cracking that can lead to blemishes,
dermatologists say. Cukes are also high
in silica, a trace mineral that studies
suggest can boost collagen and keep
skin rm. And for just 45 calories,
one cucumber provides more than
50% of your recommended daily intake
of vitamin K, a difcult-to-get mineral
associated with improved bone density.
Get the Benefits While the peel
contains most of the veggies nutrients,
nearly all cucumbers, even organic ones,
sold in grocery stores are coated with
wax. To avoid it, buy cukes from small,
local growers who dont use wax, or opt
for English cucumbers, which are generally wax-free and sold wrapped in plastic. Theyre a great ingredient in more
than just salads: Top slices with tuna or
chicken salad for a grain-free lunch or
infuse water with cucumber and herbs
to make your own ultrahydrating drink
(see p. 44 for the recipe).
Inflammation Ender
Cholesterol Crusher
These tiny, tasty flower buds lower

blood pressure and ease arthritis pain.
Plant sterols in this ancient glutenfree grain have been shown to prevent
cholesterol absorption and lower counts
of the bad LDL type.
Diabetes Destroyer
With more fiber than many other legumes,
split peas cut blood sugar and other diabetes
risk factors more effectively.
Want mo
re
amazing
health be foods with
ne
for Extrao fits? Order Eat
rdinary H
ealth &
Healing (R
od
eatforhea ale, 2016) at
lthandhe
.com/pvn aling
.
During college,
Bonnie Karet
dreamed of a long,
hard hike. More
than 30 years
later, she made
it happen.
Wild
T H I NG S
At age 51, Bonnie Karet set out

alone to hike the Appalachian Trail.
She knew it would be tough.
She knew shed be scared.
What she didnt know was
how it would change her.
By STEVE FRIEDMAN
Photographs by CEDRIC ANGELES
81
The trail doesnt

care about weather.
Karet hiked over
rocks and through
mud, rain or shine.
he had learned to endure howling evening winds,

midnight downpours, and frigid mornings. She had
come to appreciate the delicious ache of throwing
off her pack at days end. She had shed regrets and
let go of anxiety. But on a mild Maine evening, alone in the
woods, Bonnie Karet realized how frustrated she was.
It was September 22, 2015, and over

the past 6 months she had slogged
2,098 miles, all but the last 92 miles of
the Appalachian Trails sinewy, rollercoaster path from Georgia to Maine.
This day shed made it 15 miles, over
three mountain peaks, through a bog.
At dusk, as she approached the fourth
summit, all she wanted to do was eat
dinner, pitch her tent, and unpack
her sleeping bag. But when she got
to the top, she realized there wasnt a
decent spot to camp. She cursed and
began descending. Now the sky was
a deep, inky black, and the forest was

making noise: snapping branches,
atonal grunts, venomous rustlings. She
switched on her headlamp and peered
through the narrow tunnel of light for a
at spot where she could pitch her tent.
Calming down hadnt been the goal
when shed set out from Georgias
Springer Mountain in March. She was
aiming for reinvention, yes, and time off
from work, marriage, motherhood, and
responsibility. She wanted better health,
a little spiritual rejuvenation, a zigzagging jolt to a life that had been stuffed
In her early 40s, she opened her

the past few years with a few too many
own business, a combination ice cream
nights on the couch, a little too much
shop and art studio. She loved the
fast food, and disappointing totals in
work, but it was exhausting. Exercise
her business ledger. But here she was,
seemed less important, so she stopped
losing her cool and cursing in the dark.
runningand dealt
Maybe tranquillity
with the constant
hadnt been the main
stress by eating.
goal, but shed hiked
People think the
Karet was 50, with
more than 2,000
Appalachian Trail is a husband, a 25-yearmiles. Shouldnt
all about the great
old son, an 18-year-old
she be less of a mess
views. And the views daughter in college,
by now? Had she
learned nothing?
are amazing. But the and a 14-year-old
really great stuff is daughter at home.
She had gained
During college,
what happens
anything had seemed
between the views. 50 pounds in the past
5 years, 60 pounds
possible. Karet was
since college. She had
slim then5'4" and
less energy, and she worried about what
120 poundsoptimistic, eager to
the rest of her life would look like, what
explore. The daughter of a Foreign
it would feel like. Sometimes, in the
Service Ofcer, she had grown up in
early evening, already in her pajamas,
Pakistan, India, and Greece, roaming
sinking into the sofa with a glass of wine
new terrain and satisfying her craving
and binge-watching Netix, she felt like
for adventure whenever she could. She
she was swaying on a tightrope. On one
had run a 5:28-minute mile in junior
end was the hiking trip in Ireland she
high school and had swum competiand her husband had been discussing
tively. In her early 20s, after reading an
for years, other adventures abroad, bike
article about a man who had hiked the
rides, grandchildren. She was leaning
entire Appalachian Trail, she decided
the other way, though. Not leaning,
she wanted to do that, too. But rst she
had to earn money, which meant getting really. Fallingtoward monotonous TV
shows, regrets, and who knew how many
a job, which meant regular hours.
health problems.
Then there was a man and a baby and
She needed to do somethingsomemarriage. She put her dream on hold.
thing physical that was big enough to
There just wasnt time.
shake her up. At her age, at her weight,
After two more children, her dea long bicycle trip might have made
nition of adventure shrank. It mainly
sense, but that meant riding a bike,
consisted of running 3 to 6 miles a day
which meant sticking to roads, which
and entering a few half-marathons to
meant dealing with trafc, which meant
keep things interesting.
83
Karet spent 189

days and nights on
the trailsometimes
with other hikers,
often alone.
being at the mercy of other people. She

wanted a quest that would require greater
discipline, one that would force her to rely
only on herself. She recalled her longago dream and began to fantasize about
hiking the AT.
She eased her husband and daughters
into the notion of living for 6 months
without a wife and mother. She gave her
employees additional responsibilities.
She posted online about her plans,
asking people to donate money for every
mile she walked to the Big Big World
Project, a nonprot she had cofounded
7 years earlier to help orphans in Vietnam get an education. And then, about a
year before heading into the wilderness,
she started training. She took 3-mile
hikes, then 3-mile hikes with a pack, then
longer hikes, until she could make it
13 miles on at ground. She researched
and purchased gear: a tent, a sleeping
bag, a water lter. On March 22, 2015,
the day she ew to Atlanta and rented a
car to drive to the beginning of the AT,
she still weighed 180 pounds. But she felt
better, stronger. She felt ready.
Exiting the plane in Atlanta, she had to
walk up a slightly elevated ramp. Slightly
elevated, she discovered, was not quite the
same as at. She had trouble breathing.
My gosh, she thought. Im in trouble.
She took the rst step of her 2,190-mile

journey on her 19th wedding anniversary,
March 23, joining the ranks of the more
than 2,500 hikers who attempt to conquer
the AT each year. It was a sunny, pleasant
day. She made it 8.6 miles and was glad
shed decided to ease into life on the trail.
85
She knew herself well enough to realize

that she sometimes jumped into things
without the preparation others would
consider necessary. She also knew that
the AT, for all its promises of peace and
beauty, punished those who didnt take
proper precautions (news of a 66-yearold woman who got lost in 2013 and
whose remains were found 2 years later
brought that point into sharp reality).
So rather than sleep in a tent that rst
night, Karet bunked in a cozy cabin
with another hiker shed met online who
called herself Katwalk. (Thru-hikers, or
those planning to cover the trails entire
distance, often have trail names, some
with self-evident origins, others remaining mysterious even at trails end.)
Katwalk and Karet (who went by
BonBon on the trail) set off together
from the cabin each morning. After
covering as much ground as possible,
theyd catch a shuttle at a predetermined
spot that would take them back to the
cabin. The next morning, the shuttle
returned them to the spot where theyd
ended the day before to resume the hike.
That rst week, testing her body and
herself, hiking an average of 6 miles a
day, she learned that she was capable
of waking up when she wanted to rest,
getting outside when she was cold,
moving forward when she was inclined
to stew. She learned other things, too:
how to use her water lter, how to set up
her tent. Early on, a man saw her reading
the instructions for her cookstove and
asked her, incredulously, You dont
know how to use your stove? She didnt,
but not for long.
One in four people

who attempt to hike
the entire AT finish it.
Many who do mark
their achievement
by tossing their boots
into the shoe tree
at Neels Gap
in Maine.
At the end of the rst week, Karet

sorted through her supplies with new
eyes. She mailed home an extra pair of
pants, some socks, a hairbrush, a mirror,
an extra jacket. After unloading
10 pounds of gear, she felt lighter.
On March 30, after 7 nights in the

cabin, Karet decided to camp on the
trail. There were other hikers nearby,
so she wouldnt be alone. Besides, she
was readyor so she believed. She woke
up in a panic, ready to ght, when she
thought she heard someone trying to
unzip her tent. It turned out to be the
pattering of raindrops, which became a
downpour, accompanied by shrieking
wind, distant ashes, and loud booms.
She burrowed deeper into her sleeping
bag as the booms got louder, the ashes
brighter, until even through the tent
walls they were almost blinding and
there was no time at all between them
and the thunder. The next morning, she
woke to discover lightning had struck the
three-sided shelter nearby. Knots of cold,
wet hikers who had stayed there were
packing up and leaving the trail.
Karet camped alone for the rst time
a few nights later. As she zipped her
rainy shut, just a thin piece of nylon
separating her from the dark forest,
she thought about TVs The Walking
Dead and about bears and dangerous
humans who might show up on the
trail. She thought about all the people
back home who, when she had told
them her plans, had asked, Are you
going to bring a gun? (She did not.)
Her nagging bladder woke her a few
87
hours later. She tried to avoid the inev- she would strip off her clothes and crawl
into her sleeping bag. In the morning
itable until, unable to fall back asleep,
the clothes would still be damp and cold,
she unzipped her tent. The moonlight,
undiminished by articial light, bathed and she would have to put them back on.
So why did she feel so happy? Part
the forest in beauty. Suddenly, she
of it was the lightness. She had been
didnt feel so afraid. She scanned the
hiking an average of 15 miles a day with
area for bears and then stepped out.
her 30-pound pack, and that, combined
The next day, proud to have survived
her rst night alone, she hiked 10 miles. with activities like unpacking, setting
up camp, cooking, and repacking,
Over the next month, she learned to
meant she was burning twice as many
pitch her tent more quickly, to pack
calories as she was
more efciently. She
taking in each day.
learned that when
consuming
a sleeping bag was
She couldnt change Even
3,000 calories daily,
advertised as good
the past. She
she was losing 1 or
to 25, it meant
couldnt
change the
2 pounds a week,
you could survive
weather. Oatmeal
almost all of it fat.
at 25, not that you
would always be
Another reason was
would like it or feel
chemical. Her body
anything that anyone
oatmeal. The one
ooded with endorwould ever call
thing she could
phins almost every
warm. She learned
change was herself.
waking hour, and the
that she was terrible
sun had her soaking in
at throwing rocks
vitamin D. Plus, living according to the
attached to ropes over branches, to
days natural rhythms, without electric
serve as counterweights to bags of food
she was hanging high above the ground, light, made for sounder sleep.
Another part was the other people.
away from bears. When hikers saw
Katwalk hiked the rst and last
her preparing camp, they would rush
100 miles with Karet. D.No, a retired
to her side and insist that they throw
pharmacist, told hilarious stories and
her counterweight. They didnt know
liked to pick ddlehead ferns and share
whator whomshe might hit.
them. His wife, C.Shell, hiked at a
She mailed another package home:
steadier and stronger pace than any of
a 2-gallon water bladder from a
them. Hauling Oats joined the group for
marine-issue backpack. Still more
a while, along with Tedzilla, Just Dave,
clothes she decided she didnt need.
and Slider. Others came and went.
Deodorant. A razor.
In the real world, folks would most
likely talk about political races, their
There were bugs. And sweat. There
jobs, their vacation homes, where their
were rainy days and cold nights when
Karet spent a
year training for
the AT. It was still
the hardest thing
shed ever done.
kids were going to college. But the trail

was devoid of such blather. You just
cut right through and get down to really
getting to know each other, Karet says.
You talk about the experience, the
things you see, how the experience is
changing you.
Of course, even with the inspiring
conversations, the natural beauty that
surrounded her, and her increasing
strength and stamina, Karet still struggled. She missed her family and felt
guilty about leaving them for such a long
time. She was concerned about how her
business was doing without her. She worried

about whether she would
be able to nish the
hike, whether she would
encounter a bear, what
the noises in the night
were. She was getting
really sick of oatmeal and
tuna sh packs.
She hiked on. And
she discovered that no
matter how much she
resented cold, damp
clothes in the morning, they didnt dry out
overnight. No matter
how much she wished a
days hike was atter or
shorter, it stayed steep
and long. None of the
things she wished were
differentthe rain, the
food, the forest noises
changed at all.
A secret every thru-hiker knows:

Hiking every day10 miles, or 20, or
morecan get boring. There are beautiful sunsets, to be sure, and majestic
dawns. There are glowing peaks and
moon-stained night skies, awesome
thunderstorms and clear, cold, heavensent streams. Mostly, though, its one
rocky, muddy, or rain-slicked step after
another. Thats when a hiker can hope
for change and worry that it will never
occur. Thats when a hikers thoughts
wander and, if shes lucky, alight on
some surprising places.
89
Karet hiked portions of

the AT with Cheri Noren
(left) and Kate Spillane
Balano (center). Their
experience led to
lasting friendship.
Karet thought of a past relationship

and the hurtful things she and her ex had
said to each other during the breakup
decades earlier. She realized she was still
angryand that she was ashamed of
her anger. More muddy steps, more
rocky miles, and she realized her ex had
been a young man then, foolish. Miles
later, she realized how young and foolish
she had been, too, and that there was
nothing that needed to be forgiven. She
couldnt remember ever feeling so light.
People think the AT is all about the
great views, she says. And the views
are amazing. But the really great, really
amazing, really meaty stuff is what
happens between the views.
She realized something else. She
couldnt change the past. She couldnt
change the weather. Oatmeal would
always be oatmeal. There was only one
thing she could change: herself.
On June 29, after reaching the trails

halfway point, she had two thoughts:
Oh my God, Im halfway done! And Oh
my God, Im only halfway done.
Summer came, went. Karet trudged
on. By mid-September, she was in
Maine, 2,011 miles in, 179 to go. The
trail was at and easy, and then it was
steep and difcult, and Kareteven
lean, sunbaked, endorphin-lled, newly
self-aware Karetwas stressed. By the
trail, by revenue reports she had received
via e-mail from her business, by smartphones, by life. When she got to a lake,
she stripped off her clothes and jumped
in. When she emerged, nothing had
changed except she was less frustrated.
She set up her tent, cooked dinner,

and watched loons swimming after
each other on the opposite side of
the lake. She sat on a big rock, and
although she couldnt see the setting
sun through the forest, the lake surface
ashed with red and purple. She felt
overcome with gratitudefor the lake
and the setting sun, for her campsite
and the trail. For her life.
She made a decision. She would
accept the larger challenges at home,
just like she was accepting the little
ones here. She would choose to be
happy because most of the things that
stressed her in the real worldwork,
family, trafcwere just like the things
that challenged her on the trail. She
had chosen them. So how could she
be unhappy about them? If she was
living a life she chose, how could it
overwhelm her? From that point on,
if something frustrated or worried her
when she returned home, she would do
something about it if she could. If she
couldnt, she would practice acceptance.
Loons lulled her to sleep.
One week later, Karet was back in the

inky dark, picking her way down the
mountain and cursing herself for not
nding camp before the sun had dipped
below the horizon. How had she allowed
herself to make such a rookie mistake,
after all this time on the trail? And why
was it rattling her so much?
Suddenly she remembered her rst
week on the trail, when ghost bears and
esh-eating zombies lurked behind
every stump, when every snapping twig
91
Adventure Is Calling
Inspired to get out there?

These essentials will make any hike safer and more comfortable.
4
3
2
1
5
6
10
MITCH MANDEL
Safe Hydration
This 2 oz water
filter removes nearly
100% of microbes
and bacteria in seconds, allowing you to
refill from a stream.
Sawyer Mini Water
Filtration System
($25; sawyer.com)
2
Pocket-Size Energy
Raw honey provides
a hit of natural fuel. Just
snap a pack open and
enjoy. Wedderspoon
Raw Manuka Honey
on the Go Packs
($34 for 24; shop
.prevention.com)
3
All-in-One Tool
Be prepared for almost
anything with this
superfunctional tool
that includes a can and
bottle opener, hammer,
and safety whistle.
Leatherman Signal
($100; leatherman.com)
6
Go-To Top
This lightweight tank
wicks away sweat
so you stay dry.
Icebreaker Cool-Lite
Sphere Tank ($60;
icebreaker.com)
7
Comfy Pack
This adjustable daypack is designed for
a womans body and
redistributes weight to
your core so your back
and shoulders stay
comfortable. Osprey
Mira AG 34 ($175;
ospreypacks.com)
8
Balance Boosters
Manage challenging
terrain more easily
with these adjustable,
lightweight hiking
poles. Black Diamond
Trail Pro Shock
Trekking Poles
($140; blackdiamond
equipment.com)
4
Lightweight Layer
Avoid a nasty burn
with this button-down
that offers UPF 30.
Mountain Hardwear
Canyon Long Sleeve
Shirt ($65; mountain
hardwear.com)
9
Trail-Ready Boots
Logging miles on rocky
trails is no problem
with this midrise boot
that combines ankle
support with waterproof fabric. Keen
Aphlex Mid ($160;
keenfootwear.com)
5
Smart Socks
Avoid painful rubbing
with these wicking and
antimicrobial merino
wool socks. Darn
Tough Summit Stripe
Boot Sock Cushion
($23; darntough.com)
10
Better Bottoms
Water-resistant stretch
fabric lets you move
with ease and keeps
you dry on rainy days.
Prana Halle Pants
($85; prana.com)
sounded like a predators snapping jaws. She might be frustrated

and annoyed, but as she faced the
dark, she realized she wasnt afraid
anymore. She listened to the forest
and she knewshe knewhow much
she had changed. She was grateful.
She was at peace.
Six days later, on September 28,
Karet hiked 5.2 miles to the top of
Mount Katahdin, the ATs terminus. She walked off the trail at 137
pounds43 pounds lighter than when
she started. It had been harder and
more stressful than shed anticipated.
And it had been more rewarding and
life-changing than shed ever dreamed
it would be.
At home, shes not swaying on a

tightrope anymore. She walks at least
30 minutes a day and no longer squanders precious time stressing over prot
margins. Eight months after completing the AT, in search of more peace
in her life, she decided to close her
business. Shes planning adventures
with her husband, and its been a long
time since shes had a night of wine
on the couch. When she occasionally
indulges, she accepts it and moves on.
The value of acceptance is just one
lesson she learned in the woods, on the
mountains, on her long journey.
And what of the trailthe lakes and
mud and lightning and cold nights and
fellow hikers and tears and laughter
and the beautiful, eerie call of the
loons? Does she ever think of the trail?
Only when Im awake, she says.
93
PETS
Just Like Us
Your pets are susceptible to the
same diseases as people. BY AMBER BRENZA
Wellness wisdom
Vets suggest
annual exams for
most pets
twice yearly for
older animals.
OU SHARE many things

with your pets: your
home, your affection, a
few personality quirks.
But theyre also prone
to some of the same diseases that can
threaten your health. These conditions
should be on every pet owners radar.
Y
Diabetes
As many as 1 in 100 dogs and cats develop diabetes.

Dogs usually develop type 1 (caused by lack of insulin),
while type 2 (in which the body doesnt properly process insulin) usually aficts cats, says Cailin Heinze, an
assistant professor at Cummings School of Veterinary
Medicine at Tufts University. Diabetic pets and humans
share symptoms (excessive thirst, increased urination)
and often even receive similar treatments, like insulin.
Heart Disease
In humans, heart disease may be linked to lifestyle,
genetics, or both, but its usually hereditary in dogs and
cats. Up to 35% of dogs experience a weakening of the
mitral valve, which accounts for most cases of canine
heart disease. Its unclear how many cats have heart
disease, but theyre more apt to suffer from abnormal
thickening of the heart muscle. Caught early, these
conditions can be managed with medication. Signs of
trouble include coughing and rapid breathing.
NICOLE MLAKAR/OFFSET
Dementia
Age-related memory loss in animals is called cognitive
dysfunction syndrome. About half of dogs over the age
of 11 develop it. Dogs forget their house training, get
lost in familiar places, and sleep more during the day
and less at night, Heinze says. The condition is less
common in cats, but the symptoms are similar. Cognitive decline is often unavoidable, but your vet may
suggest dietary changes that can slow its progression.
3 KEYS
TO EARLY
DETECTION
Regular wellness
exams are essential for
IDing health problems
before they become
life-threatening.
Your vet should
Know your
pets history.
Each exam should
include a thorough
review of previous visits
and a discussion of new
symptoms, says Allen M.
Schoen, a holistic veterinarian in Sherman, CT.
That way, changes that
could indicate disease
are more likely to come
to the forefront.
Give a
head-to-tail exam.
The vet should gently
check your pets lymph
nodes and abdomen,
inspect its mouth and
gums, listen to its
heartbeat, and check its
reflexes, says Schoen.
Require additional
tests for aging pets.
Once your pet reaches
old age (usually around
7 years, depending on
breed), it should get
blood work yearly to
monitor organ function
and blood cell counts.
Your vet may also order
chest x-rays to check for
signs of heart disease.
95
ART THERAPY
Color and fold:

This months page
was inspired by the
Japanese art of origami.
O
This form of
origami combines
mindfulness with
repetition, says
Zen Origami author
Maria Sinayskaya.
Its the physical
expression of a
meditative chant.
RIGAMI DOESNT
have to feel intimidating, and well prove it

to you this month with a
two-step relaxation exercise.
The rst step requires
nothing more than a few
moments of serene coloring.
The design at right is inspired
by the new book Zen Origami,
which puts a mindful twist
on the Japanese art of paper
folding. Rather than crafting
a crane, this type of origami
involves making the same

simple fold again and again,
which can feel like meditation.
Simply coloring our design
will tame your tension. But
if youd like to create calm
in 3-D, try step 2: Fold your
own creation (like the ones
on this page) with the instructions at prevention
.com/zenorigami. Then share
your work of art on social
media with the hashtag
#PreventionArtTherapy.
ZEN ORIGAMI/RACE POINT PUBLISHING. ILLUSTRATION BY ANASTASIA CATRIS
A Double
Dose of
Peace

Prevention - August 2016 USA

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Prevention - August 2016 USA

Uploaded by

Copyright:

Available Formats

Free! Pullout Coloring Page p.

This meditative form of yoga

From the labels, you

The Hike of Her Life

CancerAnd Ive Foods Youre

is pushing kale and

Nine ways to minimize

What can you do when

4 Pick the Best Corn

13 Prevent Weight Gain

17 Antibiotics & the Brain

2 PREVENTION.COM AUGUST 2016

FROM LEFT: MITCH MANDEL. JASON VARNEY. NICOLE MLAKAR/OFFSET

Jenna Bergen Southerland

ASSOCIATE ART DIRECTOR

Devon Rutz, Lindy Speakman

Chris Freytag, Nelson Pea

SENIOR DIGITAL EDITOR

Emily Mitchell, Stefan Zdanowicz

We inspire health, healing,

Wendy Bazilian, DrPH, RD CONSULTANT Osama Hamdy, MD JOSLIN DIABETES CENTER

VP, MANAGING DIRECTOR

DIRECTOR, PUBLIC RELATIONS

DIRECTOR, BUSINESS OPERATIONS

TEST KITCHEN MANAGER

Rodale Inc., 400 S. 10th St., Emmaus, PA 18098 rodaleinc.com

HEALTH TIPS & NEWS YOU CAN USE RIGHT NOW

4 PREVENTION.COM AUGUST 2016

Still stripping the husks

AUGUST 2016 PREVENTION.COM

PHOTOGRAPH BY MITCH MANDEL; FOOD STYLING BY KHALIL HYMORE

6 PREVENTION.COM AUGUST 2016

12 Most Hydrating Foods

SMOOTHIE OF THE MONTH

AUGUST 2016 PREVENTION.COM

Mash a few, strain, and

How can I get

ANSWER: Heat, humidity,

NATURAL LAUNDRY DETERGENTS

8 PREVENTION.COM AUGUST 2016

Finding Healthy Food

3. Sun & Earth

THE ONEMINUTE TRICK

10 PREVENTION.COM AUGUST 2016

FROM TOP: MATT RAINEY. DESIGN56/GETTY IMAGES

Marvelous Tooth Cares Tooth Brights uses

CHUCK FISHMAN/GETTY IMAGES

The 10-Minute Workout

Walk, jog, or bike at a comfortable

Walk, jog, or bike at a comfortable

12 PREVENTION.COM AUGUST 2016

3 slices deli turkey

instead of 3 slices deli roast beef

3 cups air-popped popcorn

1 slice thin-crust pizza

instead of 1 slice thick-crust pizza

1 whole wheat pita

instead of 2 slices whole wheat bread

instead of 1 Tbsp mayo

2 Tbsp Italian dressing

instead of 2 Tbsp French dressing

Source: JAMA Internal Medicine

15-Minute All-Organic Meal

NUTRITION (per 2 tacos) 332 cal, 27 g pro, 43 g carb, 9 g fiber,