Health (April 2020)

MUSHROOMS
& GREENS
BREAKFAST SALAD
Thanks to protein
in the eggs and healthy
fats in the avocado, this
savory salad will keep
you going for hours.

61


















R E C I P E S






























N U T R I T I O N

























Food styling by Chelsea Zimmer; prop styling by Christine Keely
VEG UP


YOUR S T R AT E G I E S



BREAKFAST



Who said salads are only for lunch?
Get your greens in first thing with these

satisfying and delicious morning meals.



RECIPES BY JULIA LEVY

PHOTOGRAPHS BY GREG DuPREE





HTH0420_SALADS.indd 61 FINAL CONTENT 2/10/20 12:03 PM

food






D AY

T H E


S TA R T














































Get your bagel-and-
lox fix with this hearty
recipe, complete
with a sprinkle of
“everything” seasoning.
Gut-health bonus: The
creamy dill dressing is
whipped up with
probiotic- rich kefir.




MUSHROOMS & steamer basket; cover, and PER SERVING 351 Calories, 32g ½ cup halved cherry tomatoes
GREENS BREAKFAST bring to a boil. Steam 6 minutes. Fat (5g Sat.), 186mg Chol., 5g Fiber, ½ tsp. “everything”
SALAD 11g Pro., 9g Carb., 3g Sugar
Place in an ice bath until chilled, (0g Added Sugar), 606mg Sod., seasoning blend
Active Time 15 minutes about 5 minutes. Peel eggs; 2mg Iron, 140mg Calcium 1. Toss together bagel cubes
Total Time 15 minutes cut in half, and sprinkle evenly
V GF HF and 1 tablespoon of the oil
Serves 2 with ¼ teaspoon of the salt.
to coat. Toast in a skillet over
2 large eggs 2. While eggs cook, combine medium- high, stirring often,
SMOKED SALMON
½ tsp. kosher salt, divided vinegar and shallot in a small bowl. BREAKFAST SALAD until bagel cubes are lightly
1 Tbsp. Champagne vinegar Let stand 5 minutes. Whisk in browned and crispy on outsides,
1 Tbsp. thinly sliced shallot mustard, 2 tablespoons of the oil, Active Time 15 minutes about 5 minutes.
Total Time 15 minutes
(from 1 small shallot) and 1/8 teaspoon of the salt.
Serves 2 2. Stir together kefir, dill, honey,
½ tsp. whole-grain 3. Heat remaining 1 tablespoon and remaining 1 tablespoon oil in
Dijon mustard ½ plain whole-grain bagel,
oil in a medium nonstick skillet cut into ½-in. cubes (1½ oz.) a small bowl. Toss together let-
3 Tbsp. olive oil, divided over medium- high. Add mush- tuce, salmon, cucumber, and
6 oz. sliced mixed mushrooms rooms; cook, stirring occasion- 2 Tbsp. olive oil, divided tomatoes in a large bowl; drizzle
(such as cremini, oyster, ally, until tender and browned, ¼ cup plain whole-milk kefir with dressing, and sprinkle with
shiitake, and maitake) 1 tsp. chopped fresh dill “everything” seasoning. Divide
4 to 5 minutes. Remove from heat.
2 cups baby kale (about 2 oz.) Sprinkle with remaining 1/8 tea- ½ tsp. honey salad among serving bowls; top
1 cup coarsely chopped spoon salt. 3 oz. baby gem lettuce, each with bagel croutons.
frisée (about ¾ oz.) cored and leaves separated PER SERVING 307 Calories,
4. Toss together mushrooms,
½ medium avocado, sliced 3 oz. thinly sliced 20g Fat (4g Sat.), 23mg Chol.,
kale, and frisée in a large bowl. 2g Fiber, 14g Pro., 18g Carb.,
1. Heat 1 inch of water in a small Drizzle with dressing, and top with smoked salmon 6g Sugar (1g Added Sugar), 804mg
saucepan fitted with a steamer halved eggs and avocado slices. ½ cup thinly sliced English Sod., 1mg Iron, 88mg Calcium
basket over high. Add eggs to Serve immediately. cucumber

62 APRIL 2020 HEALTH.COM





HTH0420_SALADS.indd 62 FINAL CONTENT 2/10/20 5:34 PM



food
Berries, granola,
yogurt…and spinach?
Trust us. All the
makings of your
morning parfait create
D AY with pleasing crunch
an unexpected dish
T H E and pretty pops
of color.
S TA R T







































































SPINACH-QUINOA
BREAKFAST SALAD WITH
BERRIES AND GRANOLA
Active Time 10 minutes 1. Whisk together vinegar, maple syrup,
Total Time 10 minutes mustard, and salt in a small bowl.
Serves 2 Slowly drizzle in oil, whisking constantly,
until fully emulsified.
2 tsp. apple cider vinegar
1 tsp. pure maple syrup 2. Spread yogurt evenly on 2 plates. Toss
¼ tsp. Dijon mustard together spinach, quinoa, strawberries,
¼ tsp. kosher salt blueberries, and half of the dressing in a
medium bowl. Divide salad between plates,
1 Tbsp. olive oil
on top of yogurt. Drizzle with remaining
1 (7-oz.) container plain Greek yogurt
dressing, and sprinkle with granola.
3 oz. baby spinach (about 3 cups)
PER SERVING 407 Calories, 18g Fat (4g Sat.),
2/3 cup cooked quinoa
13mg Chol., 6g Fiber, 15g Pro., 49g Carb.,
2/3 cup quartered fresh strawberries (4 oz.) 20g Sugar (2g Added Sugar), 418mg Sod., 3mg
Iron, 164mg Calcium
½ cup fresh blueberries
½ cup store-bought almond granola V HP HF



64 RECIPE KEY V Vegetarian GF Gluten-Free HP High Protein HF High Fiber





HTH0420_SALADS.indd 64 FINAL CONTENT 2/10/20 5:34 PM

40% OF FOOD IN


AMERICA IS WASTED
























































RFW_Milk_8.375x10.875.indd 1 5/2/17 12:55 PM

food



A PLANET-FRIENDLY PLATE

C O N S U M P T I O N an impact is to pay attention to what’s on your plate. Food is at the root

If you’re worried about climate change, one of the best ways to have



of up to a third of all human- caused global greenhouse- gas emissions,
contributing more than the entire transportation sector. And it’s not just
C O N S C I O U S one aspect of food production that’s to blame: It’s a big, messy tangled web,


which makes meaningful change seem daunting. Here are some simple

things you can start doing today that really can make a difference.


BY KATIE SULLIVAN MORFORD, MS, RD, AND PETRA GUGLIELMETTI






The Power emissions, and raising livestock

of Your Protein also impacts supplies of fresh water.
Not to mention that meat- centric
diets are associated with heart dis-
By just about every metric used to ease, cancer, and type 2 diabetes.
evaluate the environmental impact “Meatless Monday is a simple
of making food, the plant kingdom change that can reduce your food-

beats the animal kingdom by a long related greenhouse- gas footprint by
shot, noted Sophie Egan, author of up to 7 percent, depending on what
How to Be a Conscious Eater and the you eat instead of meat,” says Becky A BETTER
BAG
director of health and sustainability Ram sing, RD, MPH, senior program Eliminate the need

leadership at the Culinary Institute officer of the Food Communities for plastic bags
with this heavy-
of America. Skipping one serving and Public Health Program at the duty canvas tote.
It has compart-
of beef a week for a year saves emis- Johns Hopkins Center for a Livable ments for eggs,
sions equivalent to those generated Future and a scientific adviser for blueberries,
wine, and more.
from driving 348 miles in a car. Meat the Meatless Monday initiative. (CapaBunga Multi-
production accounts for nearly Sign up at meatlessmonday.com to Pocket Canvas
Market Tote, $50;
15 percent of global greenhouse- gas have weekly ideas sent to you. food52.com)





5 WAYS TO BE A MORE SUSTAINABLE SEAFOODIE














BREAK EAT DOMESTIC BUY ASK FOR CONSULT
OUT OF YOUR SHRIMP BIVALVES SUSTAINABLE SEAFOOD WATCH
ROUTINE SEAFOOD
Go with what’s Mussels, clams, Visit seafoodwatch
Expand your seafood caught or farmed in scallops, and oysters Vote with your wallet .org or the mobile
repertoire with the U.S. “If you’re are a good bet by asking your app to check what
sustainable choices getting a good deal on for sustainability. favorite restaurants, seafood is OK to eat.
like farmed Arctic shrimp, it’s likely not Collectively, they fishmongers, and They rate practically
char, domestic sustainably farmed,” tread fairly lightly on markets to stock sus- every creature under
catfish, domestic says Ryan Bigelow, Mother Earth. tainable options. the sea based on
tilapia, farmed scal- senior program man- sustainability and stay
lops, and domestic ager for the Monterey up to date with Tote: Ty Mecham/Food52
farmed trout. Bay Aquarium’s fast- changing data.
Seafood Watch.


66 APRIL 2020 HEALTH.COM ILLUSTRATIONS BY LINA LARK





HTH0420_SUSTAINFOOD.indd 66 FINAL CONTENT 2/11/20 12:39 PM

food



THE
PESTICIDE
PROBLEM



Chemical residues show up C O N S U M P T I O N
in virtually every life form and
contaminate groundwater,
soil, oceans, and streams.
Supporting organic agriculture
may mean a pricier trip to Studies C O N S C I O U S
the market, so here are a few have
tips for doing it on a budget. found that
plant-based
products
● Use the Environmental
Working Group’s Dirty Dozen such as the
list—which highlights the Impossible
and
produce with the greatest Beyond
pesticide residues—to identify Meat
fruits and vegetables burgers
that are best to buy organic. generate
● Opt for more affordable cuts
about
of organic meat and poultry. 90 percent How to Reduce Food Waste
A whole chicken is cheaper less carbon
per pound than a boneless emissions
breast, and often your than beef “If food waste were a country, it would be the
butcher will do the work of burgers. third- largest emitter of greenhouse gas, behind China and
cutting it up for you. the U.S.,” says Richard Waite, an associate at the World
● Prioritize organic for your Resources Institute’s Food Program. Upwards of
everyday foods. If you eat 40 percent of food in the U.S. goes uneaten, which means
yogurt each morning or your all the resources poured into producing that food
child puts ketchup on her vege- go down the drain, too. To make sure you’re using every
tables every night, spend for last bit, rethink how you cook and shop.
organic on those items.
● Shop the sales. When
shelf-stable or freezer-friendly ● Build weekly meal plans eat them!). This is especially
organics are offered around what you already have, important with carbon- intensive
at a discount, buy one to especially perishable items, like foods, such as burgers and lamb
use and one to store. produce and dairy products. chops. So much goes into pro-
ducing them; they shouldn’t go
● Decode date stamps: Per the
to waste.
USDA, manufacturers provide dat-
ing to help consumers and retailers ● Use the bulk bins. Refilling glass
decide when food is of best quality. jars or BPA-free acrylic containers
Except for infant formula, dates are cuts way back on household waste,
not an indicator of food safety, so makes your cabinets and pantry
don’t automatically toss foods past look neat, and allows you to easily
these dates. “Use by” is the first see what’s inside so you don’t
date recommended for the use of overbuy or let items go bad. You’ll
the product while at peak quality. need to weigh your containers and
“Sell by” tells the store how long label each weight when you get to
to display the product for sale for the store so the cashier can sub-
inventory management. tract the jar’s weight at checkout.
LET’S TALK LOCAL It’s added work the first time, but
● Make use of your freezer
There is no single answer to what for leftovers, whether it’s extra no big deal after, especially if you
local means. A common definition is pasta sauce, a loaf of bread, reuse the labels.
anything grown or raised within or what’s left of a pot of soup. ● Keep your cart sparse. We’re
100 miles of your home; some USDA ● Simplify everything. “Choose not all meant to be Sunday
programs deem anything within more whole foods that are less preppers. Doing several smaller
shopping trips each week could
400 miles or within your home state processed: apples instead of be considered just as efficient
local. What is clear is that when applesauce, plain rice instead of in a different way—less clutter
food originates close to home, it seasoned rice packages,” says in your fridge means much less
Ramsing. “And choose foods
means less energy and emissions in with less plastic packaging, chance of waste.
transportation and refrigeration. especially individual or small ● Check out SaveTheFood.com,
And consider the mode of transpor- portions packed in plastic.” which has a wealth of information
tation; the minute anything is ● Bring leftovers home from on food storage, meal planning, and
loaded onto an airplane, its carbon restaurants (and then actually using up leftovers and food scraps.
footprint goes through the roof.


HEALTH.COM APRIL 2020 67





HTH0420_SUSTAINFOOD.indd 67 FINAL CONTENT 2/11/20 3:47 PM

JA Full Page Ad-Meredith 9 x 10.875.pdf 1 12/4/19 1:44 PM



LET HER







KNOW THAT








ANYTHING








IS POSSIBLE




















C

M
Y

CM

MY
CY

CMY
K



JA: Inspiring Tomorrows










Today, many young people don’t have someone to show them how to believe in

themselves, be part of a team, plan for the future, embrace their dreams.


You can help change that. By supporting Junior Achievement, your words,

engagement and investment can change lives.



Let’s inspire tomorrows by working together to positively change the future, one

life at a time.








LEARN MORE: JA.ORG

MIX IT UP food



These 100 percent whole-grain muffins
are special enough for a festive brunch
but easy enough for the daily dash B A K I N G
out the door. And they’re the perfect
canvas for delicious add-ins, so you’ll
never be bored with a single bite. B E T T E R


RECIPE BY MARIANNE WILLIAMS





WHOLE-GRAIN
HONEY MUFFINS
Active Time 10 minutes
Total Time 40 minutes
Makes 1 dozen
Make Ahead: Like most muffins,
these are at their absolute best
the day they’re made, but they’re
still tender and tasty the next
day. For longer storage, wrap well
and freeze for up to a month.
Defrost at room temperature for
about an hour.
Cooking spray
1 cup (about 4 oz.) white
whole-wheat flour
¾ cup (about 3½ oz.) spelt flour
1½ tsp. baking powder
¾ tsp. kosher salt
½ tsp. baking soda
¾ cup honey
½ cup plain whole-milk
Greek yogurt
Find Your Flavor
½ cup olive oil
2 large eggs Blueberry & Thyme
Add 1½ Tbsp. chopped fresh
1. Preheat oven to 350°F. Place paper
thyme to flour mixture and 1 Tbsp.
baking cups in a 12-cup muffin pan,
vanilla extract to honey mixture;
and coat with cooking spray. Whisk toss ½ cup frozen wild blueberries
together white whole-wheat flour,
with half of flour mixture before
spelt flour, baking powder, salt, and
folding into batter.
baking soda in a medium bowl.
Cornmeal & Fig
2. Whisk together honey, yogurt, oil,
Add ¼ cup fine yellow cornmeal
and eggs in a large bowl until smooth.
and ¼ cup chopped dried figs to
Add half of flour mixture to honey
flour mixture.
Photograph by Greg DuPree; food styling by Chelsea Zimmer; prop styling by Christine Keely
mixture, and fold until incorporated.
Fold in remaining flour mixture until Grapefruit & Poppy Seed
just combined (some lumps may Add 1½ Tbsp. poppy seeds into
remain). Divide batter evenly among flour mixture and 1 Tbsp. each
muffin cups. grapefruit zest and juice to honey
mixture.
3. Bake in preheated oven until a
toothpick inserted in center of muffin Dark Chocolate & Raspberry
comes out clean, 15 to 18 minutes. Add 1½ oz. (1/3 cup) chopped
Remove muffins from pan, and let dark chocolate and ½ cup crushed
cool 15 minutes on a wire rack. freeze-dried raspberries to half
of flour mixture before folding into
PER SERVING (1 muffin) 240 Calories,
11g Fat (2g Sat.), 32mg Chol., 3g Fiber, batter.
4g Pro., 33g Carb., 18g Sugar (17g
Added Sugar), 69mg Sod., 1mg Iron, Roasted Banana & Peanut
21mg Calcium Roast 2 ripe bananas at 400° for
25 minutes. Cool, peel, and mash
bananas. Add mashed roasted
bananas to honey mixture; toss
2½ oz. (½ cup) chopped salted
peanuts with half of flour mixture
before folding into batter.

Matcha & Crystallized Ginger
Add ¼ cup chopped crystallized
ginger and 1½ Tbsp. matcha pow-
der to flour mixture, and 1 Tbsp.
lemon juice to honey mixture. 71





HTH0420_BAKING.indd 71 FINAL CONTENT 2/10/20 6:17 PM



HOME
AWARD
WINNERS
2020
























































GREEN YOUR








ROUTINE










Depending on where you live, work, and shop, trying to make
environmentally friendly choices can leave you feeling like a fish swim-
ming upstream. “Small changes do make a difference, and it also feels

better to know we’re doing everything we can,” says Magali Delmas, PhD,
professor of management at the UCLA Institute of the Environment
and Sustainability, Anderson School of Management. So instead

of thinking of the big wide world, try narrowing your focus to your
everyday life—you’re fully in charge of your own actions and purchases.
fonikum/Getty Images road map of easy places to start heading in the right direction.
Which is why we’ve put together this day-to-day, room-to-room





BY PETRA GUGLIELMETTI








HTH0420_GREEN.indd 73 FINAL CONTENT 2/14/20 5:54 PM

START THE DAY IN YOUR
BEDROOM FOR A HEALTHIER
BEDROOM


1. Soraa Healthy LED
Zero Blue Bulbs
Unlike most LEDs, these don’t
give off invisible blue light, so
→ → they’re perfect for bedtime use.
($56 for a 2-pack; 1000bulbs.com)
Sleep Cooler Install a Smart
Thermostat 2. Buffy Eucalyptus Sheets
In the U.S., nearly half of all Since launching in 2017, Buffy has
helped conserve more than
electricity is used for heating These aren’t just for tech
100 million gallons of water and
and cooling, and almost geeks—they’re one of the best prevented more than 7 million plastic
64 percent of our electricity tools for curbing energy bottles from entering oceans and
landfills. All sheets are dyed with
comes from burning fossil waste, Delmas says. Not only natural ingredients. Bonus: Eucalyp-
fuels. Curb your personal can you put electricity- saving tus uses 10 times less water than
cotton to grow. (From $175; buffy.co)
consumption by lowering the temperature cycles on auto-
heat 7 to 10 degrees while pilot (including lowering the 3. Juvea 100% Natural
you sleep, a move that’s heat or turning off the AC Standard Pillow
This brand uses a unique process to
healthy, too: Studies have when you’re not home) but
create airy-yet-uniform fluff
shown that sleeping in a “you’ll also get more informa- and breathability in its plant-based
cooler room not only boosts tion about how much you’re latex pillows. ($100; amazon.com)
melatonin but also your using and when,” she says. 4. Avocado Mattress
metabolism, and even reduces Made of GOLS-certified natural latex
your risk of type 2 diabetes. → and organic wool—no polyester or
polyurethane. They also make a vegan
(Sleep experts say the opti- Detox Your mattress without wool. (From $959;
mal temperature for adults is Mattress avocadogreenmattress.com)
between 60 and 70 degrees.)
5. Ecobee SmartThermostat
In the summer, help your Many foam mattresses con- with Voice Control
bedroom feel more comfort- tain high- density polyure- This product now comes with a
SmartSensor that detects both room
able by using a dehumidifier thane (memory) foam or temperature and occupancy for
instead of the AC. synthetic latex, both of which further savings. ($249; ecobee.com)
HOME
AWARD
WINNERS
2020






4
1








2












5
All images courtesy of manufacturers









3





74 APRIL 2020 HEALTH.COM





HTH0420_GREEN.indd 74 FINAL CONTENT 2/14/20 5:55 PM

are made from petrochemical-
based materials that off-gas
3
potentially toxic volatile
organic compounds. And
when they eventually head
to a landfill, they will last
there for at least a century.
Instead, go with natural
organic latex mattresses,
which can be more affordable
than all- organic innerspring
mattresses. They are also 1
biodegradable; sustainable

(the material is derived from
rubber- tree sap through
environmentally conscious
processes); hypoallergenic;
resistant to mold, mildew, 2
bacteria, and dust mites; and
made to last for decades. Wear What You Have
Look for the GOLS certifica-
tion (Global Organic Latex We keep our clothing items half as long as
Standard), which indicates a
mattress is at least 95 per- we did 15 years ago, and nearly three-fifths
cent certified organic latex. of all clothing produced goes into incinerators


→ or landfills. Plus, these days, we’re literally
Choose wearing fossil fuels: Synthetic fabrics like
Untreated Sheets polyester, nylon, and spandex use petroleum-


Anything labeled “wrinkle- based fibers. They’re finished and dyed using
free,” “easy care,” or “perma- harsh chemicals that can get dumped into
nent press” is likely to be
treated with chemicals that waterways, often in countries where there’s
can cause contact dermatitis, little government oversight of commercial
and may also release formal-
dehyde fumes, a known pollution (or health conditions for workers).

human carcinogen. Opt for And even cotton isn’t exactly earth- friendly;
100 percent natural fibers making one cotton shirt takes 2,700 liters
like hemp, eucalyptus, or
linen— ideally certified of water. In other words, change starts in
organic, to further reduce your closet. Organize a clothing swap with
bedding’s eco footprint.
friends, shop consignment stores, and seek
→ out new clothes that are ethically or sustain-

Have a Light Bulb ably manufactured. (Some brands that
Moment
are doing it right: Amour Vert, DL1961, and
If you haven’t switched to Nisolo.) Having fewer synthetic garments
LEDs yet, start small and
change over your bedroom. also means improving the indoor air quality
LEDs with the Energy Star of your bedroom by introducing fewer
label can last 25 times longer
than incandescent bulbs, use micro plastics, which are shed from these
at least 75 percent less energy, items and end up in household dust (and
and don’t contain toxic the water supply, when you do laundry).

mercury (like their energy-
saving counterparts, com-
1. Amour Vert Francoise Long Sleeve Tee, $58; amourvert.com. 2. Nisolo Emma d’Orsay Oxford,
pact fluorescent light bulbs). $188; nisolo.com. 3. DL1961 Jerry High Rise Vintage Straight Buford, $209; dl1961.com.

HEALTH.COM APRIL 2020 75





HTH0420_GREEN.indd 75 FINAL CONTENT 2/14/20 5:55 PM

HEAD TO THE offer package-return pro-
grams and incentives, or you
BATHROOM can send them to Terra Cycle

(terracycle.com), an organiza-
tion finding ways to recycle all
TO SHOWER kinds of containers. “Through

numerous free recycling pro-
grams and our Zero Waste
→ → Boxes, we’re able to recycle
Stop Tossing Recycle in more than 100 different waste
Tooth Stuff the Bathroom, Too streams that otherwise would
be diverted to landfill,” says
Toothbrushes and toothpaste Check the bottoms of your spokesperson Sue Kauffman.

tubes are among the trickiest plastic shampoo, conditioner,
items to recycle because they body wash, and mouthwash →
incorporate multiple materi- bottles; numbers 1 and 2 Conserve Water
als. A simple fix for the latter: plastic are accepted by most
Try tablets that turn to paste curbside recycling programs Assuming you already turn
when chewed (and don’t con- (cleaned out, and with any off the water while brushing
tain synthetic preservatives, pumps removed) and are used your teeth (right?), here’s
like many premade pastes). to make everything from your best next step: Install
If you’re really stuck on paste, fleece garments and life jack- a water-saving showerhead.
Tom’s of Maine (owned by ets to park benches and picnic One with the EPA’s Water-
Colgate-Palmolive) offers tables, in addition to “new” Sense label will let the aver-
a recyclable number 2 plastic bottles. Aluminum hairspray age family use 2,700 gallons
toothpaste tube (look for the and dry-shampoo cans are less water each year and save
symbol when shopping; it will likely good to go, too, as enough electricity to power
apply to all full-size Tom’s long they’re totally empty. a whole house for 11 days.
toothpastes by the end of the As for other packaging “Low-flow showerheads are
year). Colgate will transition and plastic containers with easy to install, inexpensive,
to all recyclable, reusable, different numbers, an and can actually make it
or compostable packaging increasing amount of brands feel like there’s more water
across all brands by 2025. HOME
AWARD
WINNERS
→
2020
Scan for Safer
Personal- Care
Products



If you are (understandably) 1
overwhelmed trying to
decipher ingredients, here’s
2
a shortcut: Open the Think
Dirty app to scan product
labels and get a hazard score
for an item’s potential toxic-
ity. The following labels and
terms will also help you make
more informed choices: Fair 4
Trade Certified, Certified
B Corporation, USDA Organic,
PCR (postconsumer recycled),
and the familiar recycling 5
3
triangle of twisted arrows
(called the Möbius loop—when
a percentage appears inside,

it indicates the percent of
the packaging that’s made
from recycled material).

76 APRIL 2020 HEALTH.COM





HTH0420_GREEN.indd 76 FINAL CONTENT 2/14/20 5:55 PM

coming out,” says Joseph
Kasprzyk, PhD, assistant
FOR A HEALTHIER
professor of environmental BATHROOM
engineering at the Univer-
sity of Colorado Boulder. His 1. Bite Bits Toothpaste Tablets
even easier water-saving and Bite Toothbrush
Bite’s bottles are made of glass, and
hack: If you don’t have low-
tablet refills are sent in compostable
flow toilets, place a brick or packs. The brush handle is made
rock in the toilet tank to from Moso bamboo; the head can be
detached and replaced to reduce
reduce the amount of water the waste of buying a whole new tooth-
used for flushing. brush. ($12 for a month's supply
of bits, $12 for a 2-pack of brushes;
bitetoothpastebits.com)
→
2. Pani Smart Water Monitor
Turn Down You typically don’t know how much Rethink
Your Water Heater you use until you get your bill, or know
which fixtures are the biggest water How You
Even if you live for a steamy culprits. Pani gives you a look at
where and how much water is used, in Do Laundry
shower, overheating your real time. ($50; amazon.com)
water is a huge waste of
3. Sustain Period Essentials Kit
energy. The default setting Start by wearing things more
These liners and tampons are 100 per-
on many water heaters is cent certified organic cotton and than once whenever possible.
140 degrees, while most peo- fragrance- free. The tampons have a Then green your laundry room
bio-plastic applicator (90 percent
ple find 120 (or lower) plenty with these tips:
plant- based material). ($10; grove.co)
hot. “Even when there is no
demand, water heaters use 4. Bathing Culture Refillable
Rainbow Glass Mind and Body Wash 1. Don’t run a load until the
energy to maintain tank tem- This biodegradable, organic washer is full. It requires almost
perature,” says Enesta Jones, body wash is concentrated so you use
less product, and you can choose the same amount of electricity
a senior press officer for the
between a plastic pump or a metal top. for a small load as a big one.
EPA. “For every 10 degrees Bathing Culture also plants one
you reduce your water heat- native tree for every five gallons of
soap made. ($35; bathingculture.com) 2. Use cold water— less work
er’s set point, you could save
3 to 5 percent in energy.” 5. Leaf Shave Razor for your water heater and better
This multiblade pivoting-head safety for keeping fabrics intact.
razor is 100 percent plastic- free, ships
plastic- free, and uses cold-forged
steel blades that can be recycled as 3. Screen your detergent. You
scrap metal. ($79 for the razor and
20 blades/40 edges; leafshave.com) want to steer clear of ingredi-
ents like phthalates, sodium
6. Bippy Bamboo Toilet Paper
Every single day 27,000 trees are lauryl sulfate, sodium laureth
6
chopped down just to make toilet sulfate, phosphates, tetrasodium
paper. Bippy aims to make that num- EDTA, and fragrances (even
ber zero with its 100 percent
pure bamboo (a fast- growing and fragrance-free kinds can emit
sustainable grass) toilet paper. chemicals). To see how nontoxic
($29 for a 24-pack; heybippy.com)
your favorite truly is, search for
7. Terra Ties it on ewg.org.
Biodegradable Hair Ties
Elastic from discarded hair
bands can take centuries to break 4. Air-dry what you can: The
down in landfills. Which is why Terra
Ties came up with these natural- dryer is a big electricity hog!
rubber versions with organic- cotton
covers. ($15 for 27; terraties.com)
8 5. Skip dryer sheets. They’re a
8. HiBAR Solid Shampoo single-use trash creator, and they
and Conditioner
Traditional liquid products contain coat your clothes in fragrances
upwards of 90 percent water; one bar and chemicals. Use wool dryer
of HiBAR’s salon- quality shampoo or
conditioner lasts at least as long as a balls to speed drying time, nix
16-ounce bottle of liquid shampoo. static, and help soften clothes.
There is zero plastic used in packaging
and shipping— no plastic bottles,
7 padding, envelopes, labels, or tape
(even when customers purchase from Cleancult Wool Dryer Balls,
Amazon). ($14 each; hellohibar.com) $11 for 3; cleancult.com

HEALTH.COM APRIL 2020 77





HTH0420_GREEN.indd 77 FINAL CONTENT 2/14/20 6:26 PM

2
OFF TO THE
KITCHEN 1





FOR COFFEE & LUNCH PREP





→ FOR A HEALTHIER KITCHEN
Make
Healthier Coffee 1. BergHOFF 4-piece
Travel Flatware
Reduce single-use plastics
Pods are convenient, but with this stylish set of stainless-steel

they also involve hot water travel flatware in a silicone case.
($24; anthropologie.com)
shooting through plastic—
a questionable concept in 2. Abeego Beeswax
Food Wrap 3 Variety Pack
terms of leaching chemicals.
Made with beeswax, tree resin, and 3
Considering that parts of organic jojoba oil, all infused into a hemp
most regular coffee machines and organic cotton cloth—reusable and
completely plastic- and chemical-free.
are plastic too, it just makes
Wrap, wash, reuse for a year or longer.
sense to brew it old- school: ($18 for a 3-pack; abeego.com)
4
Use a French press, Chemex,
3. Bamboozle White Composter
stainless- steel percolator It’s made of biodegradable,
with built-in filter, or a simple dishwasher- safe bamboo fiber and
packaged in a recyclable craft paper box.
porcelain dripper. And don’t
Replacement carbon filters can be
forget to choose organic, purchased at your local hardware store,
fair-trade coffee. no need to have them shipped.
($40; crateandbarrel.com)

→
4. GoPure Water Filter Pod HOME
Stick to Drop this wine-cork-size pod into any AWARD
pitcher, water bottle, or glass, and
Loose-Leaf Tea it filters out 99 percent of lead and arse- WINNERS
2020
nic and 97 percent of chlorine and
fluoride from tap water. The pod is reus-
A 2019 study published in
able for up to six months, and fully recy-
the journal Environmental clable once it’s reached its life span. One
Science & Technology revealed pod can purify up to 264 gallons of
water. ($25; packagefreeshop.com)
that plastic mesh tea bags
release billions of micro- 5. Repurpose Tall Kitchen Bags
5
and nanoplastics (including Since launching, Repurpose says
it’s kept 3,531,805 pounds of waste
bits of nylon and polyethylene out of landfills (and counting!).
terephthalate) into your These compostable plant-based trash
bags emit 80 percent less CO2 into
drink. Use loose tea in a
the atmosphere than traditional plastic 6
stainless infuser instead. bags. ($13 for a 12-pack; amazon.com)

→ 6. Five Two Airtight Silicone Lids
An eco-friendly (and attractive) substitute
Pack a for plastic wrap, these can also be used as
Zero-Waste Lunch lids on pots and pans. They’re made from
heat-safe silicone that’s BPA- and BPS-
free. ($40 for a 5-pack; food52.com)
BYO gets you away from the
7. Stasher Reusable Silicone Bags
takeout/delivery habit, which
These BPA- and plastic-free food- 7
uses piles of plastic contain- storage bags are dishwasher- safe, too.
ers and single-use plastic ($50 for a 4-pack; stasherbag.com)
utensils, all packaged up in
8. Marley’s Monsters
yet another bag. Making your UNpaper Towels
own lunch will help you eat Handmade in the USA from 100 percent
cotton flannel, the single-ply towels cling
healthier too, and there are
to each other naturally, so they can be
plenty of cute bentos and rolled onto your existing paper- towel
sandwich- wrap options for holder. One 24-pack of UNpaper Towels
can replace up to three rolls of paper
motivation. Don’t forget towels repeatedly for years. ($54 for a 8
cutlery and a cloth napkin! 24-pack; marleysmonsters.com)

78 APRIL 2020 HEALTH.COM





HTH0420_GREEN.indd 78 FINAL CONTENT 2/14/20 5:55 PM

B:8.25"
T:8"
S:7.5"



WHEN YOU MUDDLE THROUGH ALLERGIES





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ZYRTEC starts working hard at hour one. It works twice as hard
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Use only as directed. © J&JCI 2020
















Prepared by:
109065__ZYR_Apr_8x10_875.indd Southfield, MI • 248.354.9700
Saved at: 1-29-2020 3:47 PM From: lbyatt-imac-12272 by Loralei Byatt / Loralei Byatt Printed At None
Job info Approvals Fonts
Client: ZYRTEC Producers: Thomson, Doug / Lyons-Urbanek, Fonts:
Job #: 201114800005 : 000 Kathy VAG Rounded (Bold, Light, Thin), Helvetica Neue (Regular)
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Live: 7.5" x 10.375" Asset Type: Print, Magazine 89910_INandOUT_PRODUCT_SW300_02.psd (CMYK; 940 ppi; 31.91%)
Line Screen: 300 dpi Page #(s): 1 , Proof #: 1
Project Name: None Used Swatches:
Ad Code: see below Cyan, Magenta, Yellow, Black

Finished Asset: Yes

DON’T FORGET TO
→ TAKE OUT THE

Drink Filtered
Water, Not Bottled DOG


Approximately 57 billion 1
plastic water bottles are pur-
chased in America each year,
and 70 percent are not recy- →
cled. Meanwhile, a majority Bag It
of that bottled water comes
from municipal tap-water Any dog owner knows her pup
systems anyway. You’re much uses at least two bags per day,

better off using a fridge, fau- and that can add up to a lot of
cet, or pitcher filter to fill a plastic. However, scooping is
stainless or glass water bottle; essential: Removing your dog’s
2
you’ll save money and reduce waste prevents it from being
your plastic exposure. washed into nearby rivers,
bays, and beaches, which can
→ lead to outbreaks of infections

Give Composting caused by E. coli and salmo-
a Chance nella. Search for truly biode-
gradable bags that adhere to
“Methane, a greenhouse gas, ASTM D6400 standard.
is emitted when organic 3
material, such as fresh fruits →
and vegetables, decays in Pay Attention to
municipal solid-waste land- Your Pet Food
fills,” explains Abhi Ramesh,
founder and CEO of Misfits “Calorie-dense, high-quality the product and any chemi-
Market, which rescues foods can reduce both the cals used have passed certain
imperfect- looking produce amount of food you need to standards. If you choose to
from becoming waste. “It’s feed your pet and the amount eliminate plastic toys and
roughly 30 times more of waste that is subsequently products from your home,
potent than carbon dioxide, produced from eating the donate the items to your local
so while it doesn’t last as food,” says Carol Osborne, shelter instead of throwing
long in the atmosphere as DVM, founder of Chagrin them away.

CO 2, it can be even more Falls Veterinary Center &
devastating to our planet.” SHOP THIS Pet Clinic. This will reduce
Google “composting near me” STORY! the amount of resources you
Hover your FOR A
or search at litterless.com/ phone’s camera are using in total and will GREENER PET
over the smart
wheretocompost. code to shop ensure your pet is getting a
green at Health’s healthy, nutritious diet.
Amazon.com 1. Bond & Co. Recycled &
→ storefront. Reinvented Baja Blue Hoodie and
Dog Collar
Return Plastic Bags → Petco’s new line of accessories is
Play Smart made from plastic water bottles, and
they’re further reducing carbon
Don’t just recycle grocery
pawprints with packaging made of
and takeout bags but also Thin plastic toys typically 80 percent recycled materials. (Hoodie
bread bags, plastic baggies, break down easily and con- from $20, collar from $13; petco.com)
and even cereal-box bags! tain phthalates—you don’t
2. Jax and Bones Elton the
Your curbside- recycling pro- want your dog ingesting Octopus Rope Dog Toy
gram may not accept these, those. When it comes to cloth Made from chemical- free and nontoxic
cotton thread using all-natural
but most grocery stores have toys, Boma Brown-West, vegetable dyes, this toy is 100 percent
receptacles that do. Why it’s senior manager of consumer biodegradable. ($15; chewy.com)
worth the hassle: An esti- health at the Environmental
3. The Molly Mutt Bed
mated 100 billion plastic Defense Fund, suggests look- No polyester fiber fill here: This

bags are used each year; less ing for items that have a certi- cotton-canvas cover gets its filling from
your old pillows, blankets, or sweatshirts!
than 3 percent of those fication from Oeko-Tex or
And now your castoffs won’t wind up in
manufactured are recycled. Bluesign, which will signify landfills. (From $29; mollymutt.com)

80 APRIL 2020 HEALTH.COM





HTH0420_GREEN.indd 80 FINAL CONTENT 2/14/20 5:55 PM

BAD © 2020 Mars or Affiliates. Treat shape is a trademark. US Patent No. 587,428


































































































Vet recommended for

dental care that dogs love

182















100




































































JODI, heart attack and stroke survivor.




THIS IS WHAT HIGH BLOOD PRESSURE LOOKS LIKE.



You might not see or feel its symptoms, but the results – a heart attack or stroke – are far from invisible or silent.

If you’ve come off your treatment plan, get back on it, or talk with your doctor to create a new exercise,
diet and medication plan that works better for you.


Go to LowerYourHBP.org before it’s too late.

GET INTO YOUR THEN HIT THE

CAR COUCH




FOR THE COMMUTE AND RELAX





→ your roof bare, too. When purchasing furniture, check for brands that
are members of the Sustainable Furnishings Council
Keep Calm “Taking off the roof or manufacturers that use organically grown fibers,
rack reduces drag reclaimed wood or lumber certified by the Forest
Speeding and slam- and increases the Stewardship Council, and low- or no-VOC paints and
ming on the brakes efficiency of your stains. “With new upholstery, you want chairs and
sofas that have no flame retardants contained in the
increases the carbon car,” Trancik says.
foam cushions,” says Jillian Pritchard Cooke, founder
output of your com- of Wellness Within Your Walls, a national organization
mute. “You can → that provides information about nontoxic and green
cut your emissions Leave Before building materials and home furnishings. “Also, natu-
by about 5 percent or After ral slipcovers made of cotton or linen can easily be
or more just by brak- Rush Hour washed and don’t require a stain- resistant treatment
that’s full of harmful chemicals.”
ing more gradually
and keeping your Less stop-and-go The Citizenry Joybird
top speed below means better fuel Beautiful, ethically There are no flame
crafted pieces retardants in this
65 miles per hour,” efficiency and less
handmade by artisans brand’s made-to-order
says Jessika Trancik, inhalation of traffic
around the globe midcentury modern
PhD, associate pollution; one using local, sustainable sofas and other prod-
professor of energy 2014 government- materials. ucts. The company
studies at MIT. supported commuter pays competitive
study found notably Room & Board wages at the workshop
→ elevated concentra- A founding member of in Mexico and plants
the Sustainable more trees than were
Maintain Tire tions of particulate Furnishings Council, used in the manufac-
Pressure pollutants inside this brand offers mod- turing of each item.
vehicles after two ern items built to last.
The majority of its VivaTerra
Low air pressure hours of commuting
furniture and home With everything from
reduces your miles on the highway, and
decor is produced by decor to bedding to
per gallon. Tires participants had small, family-owned gifty things to furniture,
should be inflated to increases in pulmo- American manufactur- this green site offers
the pressure recom- nary inflammation. ers and incorporates one-stop shopping.
reclaimed and sustain-
mended for your vehi-
cle, not the pressure → ably sourced wood, Chairish
recycled steel, and A stylish way to
found on the tire Buy Carbon recycled plastics. upcycle: This curated
itself; check for a Offsets resale hub makes shop-
sticker in the driver’s- ping for unique pieces
so convenient and fun.
side door or glove box, These purchases—
or in your owner’s which help fund
manual for the rec- carbon-reduction
ommended tire infla- projects like planting
tion pressure in trees and forest
pounds per square conservation—lower
inch (psi). your own carbon
footprint. (One offset
→ covers, for example,
Don’t Stash the emissions from
Credit by t5 pt Bentons book uc/lc Your Trunk the average passen- The Citizenry Tesso
Heavy Stuff in
2,397 miles driven by
ger car.) Not sure
An extra 100 pounds
where to start?
Choose a program
in your vehicle could
certified by Green-e
reduce your mpg
Lounge Chair, from $1,195;
or the Gold Standard.
by 1 percent. Keep
the-citizenry.com
HEALTH.COM APRIL 2020 85




HTH0420_GREEN.indd 85 FINAL CONTENT 2/14/20 5:56 PM

The reality star and clean-beauty advocate

talks about her commitment to healthy living and

dealing with anxiety—and addresses whether she’s

actually leaving Keeping Up with the Kardashians.



B Y A I L I N A H A S P H O T O G R A P H S B Y G R E G S W A L E S



































Getting







Real







with







KOURTNEY
















KARDASHIAN

















86 APRIL 2020 HEALTH.COM





HTH0420_KOURTNEY.indd 86 FINAL CONTENT 2/14/20 2:13 PM

HTH0420_KOURTNEY.indd 87 FINAL CONTENT 2/14/20 2:13 PM

T here’s no way around it: Kourtney Kardashian has a lot going on. mini doughnuts, Chex Mix.
She’s a mother of three; one of the stars of television’s preeminent
With our kids, I try not to force
reality shows; and runs Poosh, her site dedicated to helping women
it. I teach them healthy stuff,
live a healthier lifestyle. But today, as she sits comfortably in her
and everything in moderation.
impeccably decorated home in Calabasas, California, Kourtney is
When we go to Disneyland, we
the picture of tranquility—candid and reflective as she opens up
eat whatever; we’re not bring-
ing our own snacks!
about where her life is now.
Recently, the 40-year-old made the decision to take a small step
back from Keeping Up with the Kardashians so that she can focus
photo that showed off your
on her kids and on growing Poosh. “I’m really trying to put my
energy into things that are fulfilling and enjoyable,” she explains. Not long ago, you posted a
stretch marks. Were you
Kourtney says her social consciousness started to grow after the birth of son surprised by the positive
Mason, who is now 10. Since then, she has welcomed two more kids (Penelope, 7, and reaction? I was surprised by
Reign, 5) with ex Scott Disick and has become an outspoken advocate for clean living. that. I’ve had stretch marks
She regularly encourages viewers of the show and fans of her site to be more aware since eighth or ninth grade on
of what they put in and on their body and makes a point to highlight eco-friendly the side of my booty. I never
options. “It’s my lifestyle,” she says. “But I’ve also learned so much from Poosh.” cared about them—I like them!
Clad in sleek patent leather Tibi pants and Yeezy boots, Kourtney sips on a matcha
latte (her favorite pick-me-up) and gets personal about motherhood, self-love, and What’s your workout routine
her impressive bucket list. Spoiler alert: Skydiving is involved! like? [Post-kids,] with my body,
it’s become more about main-
It’s been a year since you up in that super-skinny era. tenance. As far as my work-
launched Poosh. What was “Fat-free” and calorie counting outs, I feel really good. I notice
your goal in creating that was the thing. I don’t even better results when I mix it up
space? I felt like there wasn’t think about those things any- between trainers or do boxing,
really [a resource] for a woman more. No one cared about so I don’t get burned-out or
who is healthy and into well- carbs; it was just [about] no fat. bored. I’ve also made an effort
ness but also sexy and cool. I didn’t know what was healthy to get into skin care. I put on
There is this image out there of or not healthy growing up. a serum every day right out of
the woman who cares about the shower, under my lotion.
eating organic and feeding her How do you eat now? In my
kids that way that is somehow house, we are gluten- and dairy- You’ve been a vocal sup-
uncool. That’s not the case, and free; my skin is very sensitive, porter of transparency in
I wanted to make something and if I eat dairy, it affects it. the beauty industry, even
that embodied my passions I love doing a keto diet, though going to Washington to

and interests. I’m not doing it now. I noticed lobby on behalf of cosmet-
my body change for the better. ics safety legislation with
On the show, we’ve seen I [also] love intermittent fast- the Environmental Working
you encourage your family ing. I try to do that all the time. Group. Why? We’re trying
to get on board with ele- Sometimes if I’ve had a normal to get this law passed with
ments of your lifestyle—has day of eating and I’m pretty Congress because it shouldn’t
that been hard to do? I still full, instead of having dinner, really be up to us to have to
search their refrigerators! I I’ll have some bone broth, do the research and know that
say, “OK, guys, what’s it going to especially if I’m not feeling our products are safe, espe-
take for everyone to stop using well or starting to get sick. cially kids’ products.
plastic water bottles?” I’ve
pretty much gotten everyone Anything you would never What would you say to
switched over to boxed water or eat? I would never open a can people struggling to find
glass. But when I go to my fami- of soda. That’s just not where clean-beauty lines? Once
ly’s houses and I see nonorganic I would cheat. My mom has a you familiarize yourself with
milk or fruit or vegetables, it good pantry in Palm Springs brands that are dedicated to
really bothers me—like, “Why filled with Cheetos and Oreos nontoxic, clean ingredients,
do you not think [organic] is and lots of junk foods. I defi- it gets easier. At Poosh, we are
better?” It really irks me. nitely treat myself. And constantly trying new stuff.

[recently] Kim and I did a road There’s a myth that [clean
How do you approach your trip, and we stopped at a gas beauty] is way more expensive.
diet? It’s interesting. I grew station and raided it—Funyuns, We have found so many great

88 APRIL 2020 HEALTH.COM





HTH0420_KOURTNEY.indd 88 FINAL CONTENT 2/14/20 5:02 PM

HTH0420_KOURTNEY.indd 89 FINAL CONTENT 2/14/20 2:14 PM

inexpensive brands. I love You seem pretty even-
Peach & Lily. They have the keeled as a parent. Is there
most amazing face wash and anything that sets you off?
KOURTNEY’S of them on Mason—and they’re one is listening to me, that
other skin products. I use a lot
I have my moments! When no

Beauty
affordable. Once you find those
causes a moment. Especially
Must-Haves brands, just stick to them. if you’re on a time crunch
and trying to get out the door.
I don’t always have as much
What are your favorite
beauty trends? I love platelet- patience as I’d like. But I try
The star shares a few of her favorite rich plasma [treatments]. to remember, “It’s not that big
products. For more of Kourtney’s faves, They take your blood and spin of a deal, it’s fine; we’re going
head to shop.poosh.com!
it, and then take the plasma to get there.” It’s about letting

and microneedle it [into your go of the plan—it doesn’t
face]. They call it the Vampire always work out!
Facial. It’s usually a day of
downtime, but it’s something What’s your relationship
I like to do as often as I can. I do with social media? I try to
saunas. And Khloé and I did set boundaries because I
cryotherapy together. We felt so notice how much better I feel
good afterward. We were like, when I’m not on it as much.
“Let’s do this every morning!” I put my phone in the bath-
Peach & Lily room at nighttime. My kids
Matcha Pudding
Antioxidant You’ve been open about don’t have phones, but I make
Cream, $40; Taos Aer Next-
peachandlily Level Deodorant struggling with anxiety. sure that all the devices in the
.com in Lavender
Myrrh, $12; How do you deal with it? For house— iPads and computers—
Hora x Poosh taosaer.com the past three years I’ve been have the Night Shift [it reduces
Hyaluronic Halo +
CBD, $50; going to therapy. Once a week blue light] on 24 hours a day.
horaskincare.com
I go to a double session. I look And we definitely have time
forward to it every week! Hav- limits [on devices].
ing that awareness, I find that
I can almost catch things before Are you the type of person
they become a bigger deal. who sets goals or has a
When those harder moments bucket list? I have a list on
do happen, I think, “What’s the my phone. I started taking
lesson that I’m supposed to be piano lessons, and I want to (Page 87) Trench coat: Givenchy; briefs: Are You Am I; earrings: Iris Jewelry; ring: Jessica Seaton; (page 89) blazer: Jacquemus; (opposite page) trench coat: Givenchy; bikini top: Lisa Marie Fernandez; bikini bottoms: Anemone Swim
learning?” My workouts are key, do salsa dancing. Skydiving

too. And I go to church once a is also on my list—and I want
week, if I can. I go with friends, to [learn how to] do the splits!
and we go to dinner afterward. I would like to go on a trip
Nécessaire Shiva Rose
The Body Nectar Body I’m such a homebody; it’s by myself. Switzerland is at
Wash in Sandal- Oil, $85;
wood, $25; shivarose.com important for me to force the top right now. Traveling
necessaire.com
myself to do something social! lights me up.
KKW Beauty
Crème
Contour What is most important It seems like you’re really
Stick, $18;
kkwbeauty to you when it comes to living life on your own
.com parenting? I [believe] in being terms—is that fair to say?
honest and giving my kids Totally. I’ve been taking less
choices, but also teaching time with filming and, in gen-
them respect and boundaries. eral, with work. My sisters
I want them to feel like they can don’t like when I say “setting
always talk to me. I try not to boundaries,” but it’s more
make them feel bad if they tell about a schedule. I try to make
me something honest. Teaching myself available to my kids to
them about God is also import- really be a mom. And I want
ant to me. Every morning on to be in charge of my time and

the way to school we listen to a schedule in order to do the
positive playlist. Lately it’s been things that are bringing me
Rahua Classic Shampoo, $34,
and Classic Conditioner, $36; rahua.com Kanye’s Sunday Service album. happiness.

90 APRIL 2020 HEALTH.COM





HTH0420_KOURTNEY.indd 90 FINAL CONTENT 2/14/20 2:14 PM

Styling by Dani Michelle
for The Only Agency; hair
by Andrew Fitzsimons
using NatureLab;
makeup by Wendi Miyake
using MAC; manicure by
Kim Truong and Olivia
de Montagnac for
The GelBottle Inc. at
Star Touch Agency; set
design by Lucy Holt





















































































































HTH0420_KOURTNEY.indd 91 FINAL CONTENT 2/14/20 5:02 PM

HTH0420_SUPPLEMENTS.indd 92 FINAL CONTENT 2/13/20 5:14 PM

T H E S C O O P O N S U P P L E M E N T S




























A sharper memory!



Balanced hormones! It’s hard to



ignore the promises of the



many pills and powders that



claim to optimize your health.



But docs and researchers



urge caution when it



comes to these products.



Here’s what you need to know.

























BY J E N N I F E R K I N G L I N D L E Y



Peter Ardito





HEALTH.COM APRIL 2020 93





HTH0420_SUPPLEMENTS.indd 93 FINAL CONTENT 2/13/20 5:15 PM

director of the Andrew Weil Center
for Integrative Medicine at the
University of Arizona. “They were
our first medicines.”
Stephanie Wallman, DO, a physi-
cian at Parsley Health in New York
City, also sees a role for botanicals.
For instance, she might recom-
mend trying bergamot extract to
lower cholesterol levels before
turning to meds. But a doctor’s
supervision is key: “We respect that
supplements can be powerful and

follow up with patients closely,”
says Dr. Wallman.


our best friend swears melatonin
has put an end to her staring-at-the-ceiling nights. Your partner is giving
glucosamine a try for creaky knees. (Actually, the dog takes it too.)
And you’re wondering if that herbal elixir you saw on Instagram might be
the energy boost you crave. ¶ Dietary supplements are wildly popular
The FDA regulates
right now. Seventy-seven percent of Americans use them, according to a supplements just like it
2019 survey. And the industry will be worth an estimated $50 billion in the
regulates drugs, right?
U.S. by the end of the year. ¶ Some of these products are as powerful as
prescription drugs. We are consuming them in the hopes of improving
our immunity, calming anxiety, and staving off diseases like cancer and The optics are confusing. Although
Alzheimer’s. Yet experts warn they’re inadequately regulated and can even supplements are lined up on phar-
be dangerous in certain circumstances. To help you separate the hype from macy shelves one aisle over from
the facts, we tracked down answers to a few frequently asked questions. the cough syrup and aspirin, they’re
not subject to the same strict
standards as over-the-counter
medicine. The FDA doesn’t require
those who took supplements to get supplement makers to demonstrate
their nutrients did not. that a product is safe or effective
“It’s preferable to get vitamins before it is sold. Nor does the FDA
and minerals from food,” notes guarantee the contents of a supple-
JoAnn Manson, MD, chief of pre- ment. “Some products may have
Should I be
taking supplements ventive medicine at Brigham different amounts of ingredients
in the first place? and Women’s Hospital in Boston. than advertised, or have contami-
“They are better absorbed [by nants or pesticides,” says Dr. Moyad.
the body],” she explains. “And you This is where third-party certi-

Only if you have a compelling get the other health benefits, like fiers, such as NSF International,
reason. “There’s a common belief fiber and antioxidants.” U.S. Pharmacopeia (USP), and
that everyone should be taking That said, nutrient supplemen- ConsumerLab.com, come in. When
supplements as a way to maximize tation is vital for some people, you see one of their marks (below)
their health,” says Pieter Cohen, including those on very restricted on a supplement bottle, you know
MD, an associate professor at Har- diets and pregnant women. “In spe- you’re getting what’s listed on the
vard Medical School. But there’s cific situations, supplements have label, says Carol Haggans, MS, RD,
little evidence they’re helpful for a profound ability to make people a communications consultant at
the average person, he adds. For healthier,” says Mark Moyad, MD, the National Institutes of Health’s
example, in a large study published the Jenkins director of preventive Office of Dietary Supplements.
last year, researchers from Tufts and alternative medicine at the Uni-
University looked at the associa- versity of Michigan Medical Center.
tion between supplement use As for botanicals— which include
and premature death. They found herbs and plant-based products like
that people who got adequate ginseng and echinacea— proponents

amounts of certain nutrients from point to their long history. “Plants
their diet had a lower risk of death have been used for centuries,” says
during the study period, while Victoria Maizes, MD, executive

94 APRIL 2020 HEALTH.COM





HTH0420_SUPPLEMENTS.indd 94 FINAL CONTENT 2/14/20 2:49 PM

attack?’ That’s the kind of question heard about on the internet to treat
your doctor can answer or look up.” their migraines, for instance.
Doctors can get behind numbers, That’s risky. It’s important to work
too. Say you’re concerned you aren’t with someone who has a depth of
consuming enough B 12 in your experience to determine what is an
Can I just largely plant-based diet; you could effective regimen for your individ-
ask my doctor what ask about getting a blood test to ual situation, and who can assess

I should take? gauge your levels. how it is working for you.”
Talking to your pharmacist is
also a smart move since supplements
It’s always a good idea to talk to can interact with medications you’re
your provider before you add a new taking. (One example: A December
supplement. Just don’t expect her study in the Journal of Clinical

to have all the facts at her finger- Oncology found that supplements What’s
tips. “Most medical schools are not including B 12, antioxidants, and iron
the deal with
providing training on dietary may interfere with the effectiveness CBD?
supplements, even though so many of chemotherapy in breast cancer
patients are taking them,” says patients.) Keep in mind that things
Melinda Ring, MD, director of the get more complicated when you’re Many people attest that this non-
Osher Center for Integrative Medi- on multiple supps, says Dr. Moyad: psychoactive component of the
cine at Northwestern Medicine “Who knows how they may interact cannabis plant— which is readily
in Chicago. “Your doctor may be in your body? You essentially available in gummies, tinctures,
fabulous and still not have a back- become a clinical trial of one.” and capsules— relieves anxiety,
ground in this topic,” she says. The best approach may be to insomnia, and a host of other ills.
To get the most out of your chat, consult an integrative or naturo- “A number of my patients have
be specific, advises Dr. Cohen. pathic physician who has extensive reported to me they have used it
“Instead of asking ‘Should I take training in supplements, says and found it very helpful for
fish oil?’ ask ‘Will taking fish oil Dr. Ring. “I see patients who are chronic pain,” says Dr. Wallman.
reduce my risk of having a heart taking a bunch of stuff that they But CBD cannot be marketed as a
supplement, and its overall legality is
complicated. (It depends on the plant
source and the state.) CBD has been
frustratingly difficult to study, says

The Big Three Jahan Marcu, PhD, the former chief
scientific officer for Americans for

Find out the latest on these essential nutrients. Safe Access. Most of the research has
been done on animals or has involved

OMEGA-3 s VITAMIN D CALCIUM doses that aren’t available on the
There’s no question that Plenty of science shows Calcium is famous for its market. The FDA has cautioned that
eating an omega-3-rich diet D is essential for a healthy bone- building benefits. not enough is known about CBD’s
is good for your health. body, which explains But research has sug-
The benefits of omega-3 why it’s sometimes touted gested that supplements safety and has pointed to potential
pills aren’t as clear: A large as a “wonder pill.” Disap- may come with an risks, such as liver injury.
2018 study called VITAL pointingly, though, VITAL increased risk of kidney It’s also a challenge to find trust-
(the Vitamin D and revealed that among stones and cardiovascular
Omega-3 Trial) found that healthy adults, long-term disease. And the 2019 worthy products, says Marcu. He
taking 1 gram of fish oil supplementation with Tufts study raised another was one of the researchers on a
daily didn’t result in a lower 2,000 IU didn’t reduce the concern: Calcium supple- study published in JAMA in 2017
incidence of major cardio- odds of a heart attack or ments of 1,000 mg or
vascular events or cancer. cancers such as breast, more daily were tied to a that discovered that only a third of
However, a few subgroups— prostate, or colorectal. higher risk of death from the 84 CBD extracts they tested
including African Ameri- Get your fill: Your body cancer. Dr. Manson sug- contained what the labels claimed.
cans, and those who rarely naturally makes D when gests talking to your doc-
ate fish—did experience your skin is exposed to tor about taking a smaller If you choose to give CBD a try,
some benefit. sunlight. If you are stuck amount (about 500 mg) Marcu suggests buying it from
Get your fill: Aim for inside most days or are if you need a boost.
a serving of fatty fish (like religious about sunscreen Get your fill: Aside a medical dispensary, if possible,
salmon and tuna) two to (as derms recommend!), from dairy products, to ensure the product is accurately
three times a week, says you can also get D from good sources of calcium labeled and free from contami-
Jeryln Jones, RDN, spokes- fatty fish; egg yolks; and include tofu, dark green nants. And try to ease in, says
person for the Academy of fortified cereal, orange leafy veggies, and
Nutrition and Dietetics. juices, and milk or plant- sardines, says Jones. Dr. Wallman: “Because there are
based milks. no established dosages, it makes

sense to start at a very low dose
and monitor your reaction.”

HEALTH.COM APRIL 2020 95





HTH0420_SUPPLEMENTS.indd 95 FINAL CONTENT 2/14/20 3:03 PM

Food for Thought







E AT I N G W E L L I S N ’ T O N LY G O O D F O R Y O U R B O D Y ; I T ’ S

G O O D F O R Y O U R M I N D , T O O . H E R E A R E S C I E N C E - B A C K E D
R E C I P E S T H AT W I L L G I V E Y O U R B R A I N A B O O S T.



You already know that what we eat can help build strong bones

and muscles. But it turns out that our diet can also have a positive

effect on our brains, enhancing memory and mental clarity, and

even helping stave off dementia and Alzheimer’s disease. Carolyn

Williams, PhD, RD, author of the cookbook Meals That Heal,
explains: “The brain runs 24/7, requiring a constant supply of


energy and nutrients. If it doesn’t have the optimal fuel it needs,
this affects its functioning and can also slowly change its struc-

ture.” According to Williams, food can improve brain health in
¶
two major ways. First, antioxidant- rich and anti- inflammatory

foods can help fight the free- radical damage and low- grade

inflammation that lead to declining brain health. Second, foods

that are nutrient-dense with protein, B vitamins, choline, vitamin C,

iron, and zinc may support neurotransmitters, which carry

messages between brain cells directing essential functions like

sleep, mood, concentration, breathing, heart rate, and hunger.
¶ So what’s the best overall eating pattern to reap these benefits?

Science is pointing to the MIND diet (Mediterranean- DASH Inter-

vention for Neuro degenerative Delay)—it’s a combination of the

classic Mediterranean diet and the hypertension- focused DASH

diet. “Research suggests even moderate adherence to the MIND

diet slows brain decline and reduces the risk of Alzheimer’s,”

Williams says. Cornerstone foods of the MIND diet include
¶
leafy greens, berries, nuts, olive oil, beans, whole grains, poultry,

and fatty fish (and other sources of omega-3 fatty acids). The
recipes featured here follow the MIND diet guidelines. What’s

more, they are easy to prep and big on flavor.




R E C I P E S B Y R O B I N B A S H I N S K Y / P H O T O G R A P H S B Y G R E G D u P R E E


96 APRIL 2020 HEALTH.COM





HTH0420_BRAINFOOD.indd 96 FINAL CONTENT 2/12/20 5:35 PM

Hazelnut-Crusted Halibut

with Beet and Spinach Salad

The MIND diet recommends eating an
ounce of nuts at least five days a week.
One way to get your fill is to put away the
panko and coat fish (or chicken) with finely
chopped nuts. We used hazelnuts here,
but almonds would work equally well.







HTH0420_BRAINFOOD.indd 97 FINAL CONTENT 2/11/20 5:04 PM

98 APRIL 2020 HEALTH.COM





HTH0420_BRAINFOOD.indd 98 FINAL CONTENT 2/11/20 5:04 PM

Lentil, Arugula, Grilled Chicken Whole-Grain
and Avocado Salad with Mole Pasta Primavera

This salad is perfect for Black Beans Crisp-tender green veg-
a weeknight dinner: Smoky, spicy black beans gies complement chewy
It combines two MIND are the star of this show; whole-grain pasta; a
power players— lentils they deliver all the deep little olive oil, red pep-
and greens—and flavor of a classic mole per flakes, and feta tie it
comes together in just with much less effort. The all together. While this
15 minutes. The tangy, MIND diet recommends at dish is delicious without
probiotic- packed yogurt least three to four servings the cheese, that bit of
dressing and avocado of beans or lentils a week. briny creaminess really
manage to make some- With this dish in your makes the recipe sing .
thing as simple as salad repertoire, you’re on your
seem indulgent. way to meeting that goal.


















































HTH0420_BRAINFOOD.indd 99 FINAL CONTENT 2/11/20 5:05 PM

Chicken and
Wheat Berry Bowl

Brain- boosting whole
grains and lean grilled
chicken get brightness
from a tangy vinai-
grette, sweetness from
blueberries, and a nice
crunch from walnuts.
Sub in farro, quinoa, or
any other whole grain
for the wheat berries.



Salmon-Kale
Summer Rolls

Shake up supper with these
fresh and fun-to-eat rolls,
made with omega-3-rich
salmon, brown rice, and
lots of cool, crunchy veg-
gies. For a spicy, creamy
kick, stir together a dipping
sauce of mayonnaise and
sriracha, or just serve these
crowd-pleasers with a driz-
zle of gluten-free tamari.










































HTH0420_BRAINFOOD.indd 100 FINAL CONTENT 2/11/20 5:05 PM

HEALTH.COM APRIL 2020 101





HTH0420_BRAINFOOD.indd 101 FINAL CONTENT 2/11/20 5:05 PM

R ECI PE S



HAZELNUT-CRUSTED HALIBUT
WITH BEET AND SPINACH SALAD 1. Whisk together yogurt, lemon juice, honey,
salt, and pepper in a medium bowl.
Active Time 20 minutes
Total Time 30 minutes Serves 4 2. Place arugula, radicchio, tomatoes, and
¼ cup of the pumpkin seeds in a large bowl.
½ cup (about 2 oz.) whole-wheat
pastry flour Add ½ cup yogurt dressing; toss gently to
coat. Divide among 4 shallow bowls. Top with
3 large egg whites, beaten well
lentils, avocado, and remaining ¼ cup pump-
¾ cup finely chopped blanched hazelnuts
kin seeds. Drizzle with remaining dressing.
4 (4-oz.) skinless halibut fillets
PER SERVING 412 Calories, 19g Fat (4g Sat.),
1¼ tsp. kosher salt, divided
6mg Chol., 16g Fiber, 24g Pro., 45g Carb., 13g
¾ tsp. black pepper, divided Sugar (4g Added Sugar), 695mg Sod., 7mg Iron,
139mg Calcium
3 Tbsp. avocado oil or olive oil, divided
3 medium-size navel oranges V GF HP HF

1½ Tbsp. balsamic vinegar
1 (8.8-oz.) pkg. precooked
ready-to-eat beets, cut into wedges GRILLED CHICKEN WITH MOLE
BLACK BEANS
(1¾ cups wedges)
5 oz. fresh baby spinach Active Time 45 minutes
Total Time 50 minutes Serves 4
1. Place flour in a shallow dish. Put egg
whites in a second shallow dish. Place hazel- 1½ lb. boneless, skinless
nuts in a third shallow dish. Sprinkle fillets chicken thighs (8 thighs)
with ¾ teaspoon of the salt and ½ teaspoon 2 Tbsp. ancho chile powder, divided
of the pepper. Working with 1 fillet at a time, ¾ tsp. kosher salt, divided
dredge in flour, and shake off excess. Dip in Cooking spray
egg whites, and then coat in hazelnuts,
1 (4-oz.) bunch scallions, trimmed
pressing to adhere.
1 Tbsp., plus 1½ tsp. olive oil, divided
2. Heat 2 tablespoons of the oil in a large 2 cups chopped yellow onion
nonstick skillet over medium. Add fillets, and (from 1 large onion)
cook until nuts are lightly toasted and fillets 3 garlic cloves, minced (about 1 Tbsp.)
flake easily with a fork, 4 to 5 minutes per
½ tsp. ground cumin
side. Transfer to a plate.
¼ tsp. ground cinnamon
3. Using a paring knife, cut peel and pith 2 (15-oz.) cans no-salt-added black beans
away from orange flesh. Section oranges, 1 oz. bittersweet chocolate, finely chopped
holding fruit over a bowl to collect juices.
1 tsp. instant espresso granules
Reserve segments (you’ll have about
1½ Tbsp., plus 1½ tsp. red wine vinegar,
1½ cups). Add vinegar and remaining
divided
1 tablespoon oil, ½ teaspoon salt, and
1 cup very thinly sliced radishes
¼ teaspoon pepper to bowl; whisk to com-
(about 8 oz.)
bine. Add beets and spinach to bowl; toss
lightly to coat. Divide salad and fillets 1 cup loosely packed fresh cilantro leaves
evenly among 4 plates; top with orange 1. Sprinkle chicken with ½ tablespoon of
segments, and drizzle with any remaining the chile powder and ½ teaspoon of the salt.
vinaigrette from bowl. Let stand 5 minutes. Coat a cast-iron grill pan

PER SERVING 551 Calories, 33g Fat (3g Sat.), or skillet with cooking spray, and heat over
56mg Chol., 9g Fiber, 31g Pro., 34g Carb., medium-high. Add half of chicken; cook until
16g Sugar (0g Added Sugar), 755mg Sod., 3mg charred and done (until a thermometer regis-
Iron, 136mg Calcium
ters 160°F), about 4 minutes per side. Transfer
to a plate, and cover with aluminum foil to
HP HF

keep warm. Repeat with remaining chicken.
2. Place scallions in grill pan, and grill, turning
LENTIL, ARUGULA,
AND AVOCADO SALAD often, until charred and just wilted, 2 to
3 minutes. Transfer to plate with chicken.
Active Time 15 minutes
Total Time 15 minutes Serves 4 3. Heat 1 tablespoon of the oil in a large sauce-
pan over medium-high. Add onion and garlic;
¾ cup plain whole-milk Greek yogurt
cook, stirring occasionally, until softened, 3 to
2 Tbsp. fresh lemon juice (from 1 lemon)
4 minutes. Add cumin, cinnamon, and remain-
1 Tbsp. honey ing 1½ tablespoons chile powder. Cook, stir-
¾ tsp. kosher salt ring constantly, 30 seconds. Drain and rinse
½ tsp. black pepper 1 can of the beans. Add drained beans, choco-
3 oz. baby arugula (3 cups) late, and espresso to onion mixture; stir in
remaining can of beans (undrained). Bring
3 cups thinly sliced radicchio Food styling by Chelsea Zimmer; prop styling by Christine Keely
(from 1 small head) to a simmer, and cook, stirring occasionally,
until sauce is slightly thickened, about
3 cups multicolored cherry 5 minutes. Stir in 1½ tablespoons of the
tomatoes, halved (from 2 pints)
vinegar and remaining ¼ teaspoon salt.
½ cup roasted pumpkin seeds
(pepitas), divided 4. Toss radishes and cilantro with remaining
1 (17.6-oz.) pkg. cooked lentils, 1½ teaspoons each oil and vinegar. Divide
rinsed and dried on paper towels bean mixture, chicken, scallions, and radish
1 avocado, cut into cubes mixture among 4 plates.

RECIPE KEY V Vegetarian GF Gluten-Free HP High Protein HF High Fiber





HTH0420_BRAINFOOD.indd 102 FINAL CONTENT 2/12/20 5:36 PM



PER SERVING 534 Calories, 17g Fat (4g Sat.), to pan, and grill until a thermometer
160mg Chol., 15g Fiber, 48g Pro., 46g Carb.,
7g Sugar, 684mg Sod., 6mg Iron, 176mg Calcium registers 160°F, about 5 minutes per side.
Transfer chicken to a cutting board, and
GF HP HF let rest 5 minutes before slicing.
3. Meanwhile, whisk together oil, vinegar,
WHOLE-GRAIN PASTA PRIMAVERA tarragon, mustard, and remaining ¾ tea-
spoon salt and ¼ teaspoon pepper.
Active Time 15 minutes
Total Time 30 minutes Serves 4 4. Add blueberries, walnuts, and vinaigrette
to wheat berry mixture in bowl; toss to com-
8 oz. uncooked whole-wheat penne
bine and coat. Divide mixture evenly among
4 cups broccoli florets (8 oz.)
4 shallow bowls. Slice chicken against the
12 oz. asparagus, trimmed and cut into grain, then divide chicken among bowls.
2-inch pieces (about 2 cups)
PER SERVING 547 Calories, 27g Fat (3g Sat.),
½ cup fresh or frozen green peas
83mg Chol., 10g Fiber, 34g Pro., 45g Carb., 11g
¼ cup olive oil Sugar (0g Added Sugar), 719mg Sod., 3mg Iron,
1 tsp. kosher salt 77mg Calcium
¼ tsp. crushed red pepper flakes
HP HF
2 oz. crumbled feta cheese (about ½ cup),
divided (optional)
¾ cup torn basil leaves, divided SALMON-KALE SUMMER ROLLS
1. Bring a large pot of water to a boil over Active Time 1 hour
high. Add pasta; cook 7 minutes. Add broc- Total Time 2 hours, 20 minutes Serves 4
coli; cook 2 minutes. Add asparagus and
1 cup uncooked brown sushi rice
peas (if using fresh); cook 2 minutes. (If
2 tsp. light brown sugar
using frozen peas, add to pot after aspara-
4½ Tbsp. rice vinegar, divided
gus cooks for 2 minutes, and immediately
remove from heat.) Reserve ¾ cup cooking ¾ tsp. kosher salt, divided
water; then drain pasta mixture. 5 large Lacinato kale leaves, stems
removed, leaves very thinly sliced
2. Return pasta mixture and reserved
1 Tbsp. canola oil
cooking water to the pot over low; add olive
8 round rice paper sheets
oil, salt, red pepper, ¼ cup of the feta (if
using), and ½ cup of the basil. Cook, stirring 1½ cups very thinly sliced radishes (12 oz.)
gently, until sauce thickens, about 2 minutes. 1½ cups very thinly sliced Persian
Divide pasta mixture evenly among 4 bowls, or English cucumbers (about 7 oz.)
and top with remaining ¼ cup feta and 1 avocado, cut into 16 slices
¼ cup basil. 6 oz. thinly sliced smoked salmon
PER SERVING 391 Calories, 19g Fat (4g Sat.), 1. Place rice in a strainer. Rinse under cold
13mg Chol., 10g Fiber, 14g Pro., 52g Carb., 4g
Sugar (0g Added Sugar), 651mg Sod., 5mg Iron, running water until water is clear, about 1 min-
157 mg Calcium ute. Transfer rice to a small saucepan; add
1½ cups water. Cover and bring to a boil over
V HF high. Reduce heat to medium-low, and sim-

mer 40 minutes. Remove from heat, and let
stand 20 minutes. Transfer to a medium bowl,
CHICKEN AND WHEAT BERRY BOWL
and toss with sugar, 3½ tablespoons of the
Active Time 25 minutes vinegar, and ½ teaspoon of the salt. Cool
Total Time 1 hour, 20 minutes Serves 4 completely, about 20 minutes.
¾ cup uncooked hard 2. Place kale in a bowl with oil and remaining
wheat berries (53/8 oz.) 1 tablespoon vinegar and ¼ teaspoon salt.
12 oz. French green beans (haricots verts), Massage vigorously with fingers until leaves
trimmed and cut into 2-inch pieces are tender, 1 to 2 minutes.
Cooking spray
3. Add hot water to a large, shallow dish
2 (8-oz.) boneless, skinless
chicken breasts to a depth of 1 inch. Place 1 rice paper sheet
in water; let stand just until soft, about
1¼ tsp. kosher salt, divided
30 seconds. Transfer sheet to a flat surface.
½ tsp. black pepper, divided Arrange 1/8 of the radishes, 1/8 of the cucum-
¼ cup olive oil bers, and 2 avocado slices in a row across
¼ cup red wine vinegar middle of wrapper, leaving a 1-inch border
1½ Tbsp. chopped fresh tarragon at each end. Top with ¼ cup rice, pressing
grains together as you place on wrapper. Add
2 tsp. Dijon mustard
¼ cup kale and ¾ ounce salmon. Fold ends
2 cups fresh blueberries (10 oz.)
of sheet over filling, and roll up, jelly-roll
½ cup chopped toasted walnuts fashion. Gently press seam to seal. Place
1. Bring a large pot of water to a boil. Add wheat roll, seam side down, on a platter lined with
berries, reduce heat to medium, and simmer a damp paper towel, and cover with another
until just tender, 45 to 50 minutes. Add green damp paper towel to keep from drying out.
beans, and simmer 3 minutes. Drain wheat Repeat process with remaining ingredients.
berries and green beans; rinse under cold Serve immediately.
water until cool. Transfer to a bowl. PER SERVING (2 rolls) 443 Calories, 14g Fat
(2g Sat.), 10mg Chol., 7g Fiber, 17g Pro., 64g
2. Coat a cast-iron grill pan or skillet with Carb., 5g Sugar (2g Added Sugar), 702mg Sod.,
cooking spray, and heat over medium-high. 2mg Iron, 103mg Calcium
Sprinkle chicken with ½ teaspoon of the salt
GF HP HF
and ¼ teaspoon of the pepper. Add chicken








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Health_Apr20.indd 1 2/11/2020 1:23:27 PM

advisory board Here are the doctors, nutritionists, trainers, and other
MEET THE EXPERTS







experts we collaborate with and rely on for the latest information and
inspiration when it comes to health and wellness.





Robin A. Arzón Mary Jane Minkin, MD Rebecca Scritchfield, RDN
Vice president of fitness Clinical professor, department Registered dietitian and
programming at Peloton and of Obstetrics, Gynecology exercise physiologist, expert
author of Shut Up and Run and Reproductive Sciences, on intuitive eating, author
at the Yale School of Medicine of Body Kindness, and host of
Stephen Cheuk the Body Kindness podcast
Founder of S10 training, S10 Jeannine Morris
recovery, and House of Matcha Founder of Joyfully-Me.com, Andrea J. Singer, MD,
yoga teacher, and certified FACP, CCD
Dendy Engelman, MD holistic health teacher Director of bone densitometry Q& A
Assistant clinical professor at MedStar Georgetown Karina Stewart talks about the
of dermatology at the Albert Rachel Needle, PsyD University Hospital
Einstein College of Medicine Licensed psychologist healing power of slowing down.
and founding partner at and codirector of Modern Sex Amy Stein, DPT, BCB-PMD
Medical Dermatology and Therapy Institutes Expert in pelvic-floor
Cosmetic Surgery dysfunction and founder of
Jenny Patinkin and master practitioner What led you to open
Carol Figuers, MS, PT, EdD Beauty expert, makeup at Beyond Basics Physical your retreat, Kamalaya?
Professor, Doctor of Physical artist, best-selling author, and Therapy, in New York City
Therapy division, at the Duke entrepreneur I was raised by a mother who exposed
University School of Medicine Karina Stewart us to natural, alternative- healing
Gunnar Peterson, Cofounder of Kamalaya
Kirsty Godso NSCA CSCS, RSCC*E Koh Samui Wellness Sanctuary traditions from when I was a child.
Nike Master Trainer, Beverly Hills–based personal & Holistic Spa and master [I learned] there was an approach to life
founder of Made Of whey trainer and gym owner, of acupuncture and Traditional that was about optimal living, optimal
protein isolate, and and director of strength and Chinese Medicine
cofounder of Pyrogirls endurance training for the vitality, optimal states of mental
Los Angeles Lakers Mark Townsend well-being, and emotional balance.
Christine C. Greves, MD Celebrity hairstylist
Board-certified ob-gyn at the Roshini Rajapaksa, MD What advice do you give
Orlando Health Winnie Palmer Health’s contributing medical Jennifer Wider, MD
Hospital for Women and Babies editor; associate professor Women’s health expert and to meditation newbies?
of medicine at the NYU School author of The Savvy Woman Begin with a breathing practice. Even
Joe Holder of Medicine and cofounder of Patient
Founder of the Ocho System, TULA Skincare 10 minutes a day will have an impact.
health and wellness consultant, Talia Wiesel, PhD It’s much harder in our fast-paced
and certified personal trainer Drew Ramsey, MD Assistant professor of rhythm of life to start straight up with
Assistant clinical professor psychology in clinical
Mark Hyman, MD of psychiatry at Columbia psychiatry at the Icahn School mindfulness or meditation. The nervous
Director of the Cleveland Clinic University, founder of of Medicine at Mount Sinai system is too altered, too sped up—
Center for Functional Medicine, the Brain Food Clinic, and
founder and director of the author of Eat Complete Lauren Williams so we need to calm the nervous
UltraWellness Center, and New Certified personal trainer system [first], and that happens when
York Times best-selling author David Reavy, PT and fitness instructor, founder
Physical therapist and of Chisel Club, and co-owner you do a breathing practice.
Debra Jaliman, MD founder of React Physical of HealthOut Fitness and
Board-certified dermatologist Therapy, in Chicago Lifestyle, in Vancouver How does acupuncture benefit us?
and assistant clinical professor In Western medical language, acupunc-
of dermatology at the Chelsea Jackson Roberts, W. Chris Winter, MD
Icahn School of Medicine at E-RYT, PhD Neurologist, double-certified ture stimulates the nervous system
Mount Sinai Founder of Chelsea Loves Yoga sleep specialist, and author in ways that help the body release neuro-
and Yoga, Literature, and Art of The Sleep Solution:
Jeanette Jenkins Camp for Teen Girls, in Atlanta Why Your Sleep Is Broken transmitters, electrical signals, which
Celebrity trainer, health and and How to Fix It then communicate to the immune system
fitness expert, and founder Sheryl A. Ross, and the endocrine system. From the
and president of the Hollywood “Dr. Sherry,” MD Ashley Womble, MPH
Trainer LLC Women’s health expert and Head of communications at Chinese medical lens, acupuncture regu-
author of She-ology, the Crisis Text Line and author lates the flow of vital energy in
Justine Marjan She-quel: Let’s Continue the of Everything Is Going to Be OK
Celebrity hairstylist Conversation our entire body, and vital energy is what
Joshua Zeichner, MD keeps us alive. It’s intangible in the
Erin E. McGintee, MD Lynn Saladino, PsyD Assistant professor of Western system, but it’s the source of life
Allergist/clinical Health’s contributing dermatology at Mount Sinai
immunologist at ENT and psychology editor; clinical hospital
Allergy Associates, LLP psychologist in New York City Do you have a daily ritual?
I like to take at least one little break in
Cynthia Sass, MPH, RD the afternoon where I have tea—
Health’s contributing nutrition
editor; registered dietitian, a mindfulness practice. I become very
board-certified specialist in present and connected in the
sports dietetics, and consultant
for professional sports teams moment with my breathing, with my
senses, calming the mind.




Health® (ISSN 1059-938X) (April 2020) (Volume 34, Number 3) is published monthly except for combined issues January/February and July/August by
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106 APRIL 2020 HEALTH.COM





HTH0420_ADVBOARD.indd 106 FINAL CONTENT 2/11/20 3:08 PM

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LAURA’S NEW
BOOK, YOU & I, AS
MOTHERS: A RAW AND
HONEST GUIDE TO
MOTHERHOOD, IS OUT
APRIL 7, 2020, AND
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LAURA “Why aren’t people talking about this?” Or you’ve been gone all day at work
It’s what prompted me to tackle the
and now you’re home [and you haven’t
PREPON new book. I’ve realized that we are all in seen your kids], and you feel like you
this together and that we can build a
have no right to go take a bath. But I’ve
community by dropping our defenses realized that replenishing and fueling
The actor and author, and really speaking our truths. That’s yourself is really important.
40, opens up about the what I do in my new book—it’s part
importance of making memoir, part practical handbook, and How you were mothered affects you

time for yourself. part recipe book. as both a woman and as a mother.
You either wind up thinking, “I am never
Your time and energy are even more going to do that,” or, “That was great,
When I became a mom, I felt com- limited after you become a mom. and I’m going to do it just like that.” One
pletely blindsided. I had never suffered For me, preparation became key— of the lessons I learned from my mom
from anxiety, and I had really bad specifically with food. If I can prepare was to think outside the box. My mom
postpartum anxiety. [It wasn’t depres- ahead of time, I have more time for walked to the beat of her own drum
sion;] it was this heightened sense of self-care and more time for my family. and didn’t concede to social norms. As a
alertness—I felt everything was a dan- kid, I was embarrassed by it. But now I
ger to my child. I spoke to other moth- Self-care is the first thing to go out realize it’s amazing, and that’s what she Ray Kachatorian
ers of all ages, and a lot were suffering the window. You think, “I don’t deserve instilled in us—this idea of being your-
with the same thing. It made me think, it,” or, “I just want to be with my kids.” self. And I’d like to pass that on.

108 APRIL 2020 HEALTH.COM





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Client: Aveeno Live: 6.875” x 9.75” Fonts Signature Date
Job Name: Absolutely Ageless 2020 Fact First Viewing: 8” x 10.875” Nobel (Bold, Book)
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